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im going to start working out im 5"7 and 120lbs, i got the diet down, what would be an ideal routine at the gym?
the key to this stage is eating . you want to get every last calorie you can, even mcdonalds works .
try Starting Strength if you don't mind the boring setup , or AllPro's routine if you like doing accessory exercises on top of your compound lifts. Both are great programs for beginners for strength/size .
You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.
How to Make GOMAD Easier. If you're 110lbs/55kg GOMAD will be hard at first. You might feel bloated. Solution is similar to StrongLifts 5x5: start light and add milk progressively.
Week 1: eat every 3 hours, apply the 8 nutrition rules.
Week 2: eat every 3 hours + ¼ gallon whole milk a day
Week 3: eat every 3 hours + ½ gallon whole milk a day
Week 4: eat every 3 hours + ¾ gallon whole milk a day
Week 5: eat every 3 hours + 1 gallon whole milk a day
This gives your body time to adapt. Drawback: weight gain is slower since it takes 4 weeks before you're drinking 1 gallon of whole milk daily.
Well I'm pretty sensitive to milk, and I only need 1 pill at a time.
Let's assume he drinks milk 6x a day, 1 pill per serving. That would mean he would have a supply long enough for 20 days. Pretty good, IMO. Far cheaper than lactaid pills from Superstore.
Let's take this a step further. He's aiming for a gallon of milk a day; that's almost a 4L jug. A 4L jug of homo milk is around $4.75 at Superstore typically. Multiply that by 7 days, he's spending almost $34 a week alone on milk.
20 days worth of milk is about $95.
Don't go out to eat so much, abstain from alcohol, and you can easily meet those financial requirements.
damn this GOMAD thing sounds good. i have a high metabolism and it's extremely hard for me to eat a lot .. i've been hovering around 120 lbs for a year and a half now, no significant gains/losses. every time i try to eat more, my body just won't take it and i'll feel like puking it out
this diet is probably gonna give me a pot belly or some shit .. but idc, i'm tryna gain weight gonna give it a try
^ Make sure you drink your gallon, as well as meeting at least your caloric maintenance from food. 3500 - 4500 calories for a 120lb person, keep it up for 25 days and you'll gain a lot. Easier said than done though, I quit GOMAD after the 2nd week LOL