Thanks for this. I have no idea how people consume that much liquid. I don't think i could drink GOMAD if i didn't drink anything else. I only weigh 125 but still.

Yw. I don't even want to attempt full gomad. It would be rough. I think 1/4 gomad is fine as long as you go a few hundred cals over maintenance every day.

Imo don't worry so much about specific foods/drinks.

1. Make sure you're hundreds over maintenance cals.

2. Consume 1-1.5 grams of protein per pound of body weight. 160ish should be fine.

Obviously don't eat total trash, but sometimes you do have to push it to eat/drink enough cals.

Keep track of your cals & macros online with a website like fatsecret or fitday. Guessing isn't gonna cut it. You'll get used to inputting the meals; it takes seconds to do it for each meal after awhile.

Guess what I'm going to say-



Eat moar!

1/8/12

Squat: 3x5x95
Press: 3x5x60
pull ups: 7/5/5

1/10/12

Squat: 3x5x105
Bench: 3x5x95
DL: 1x5x145

1/15/12

Squat: 3x5x115
Press: 3x5x65
PC: 3x5x95

1/17/12

Squat: 3x5x125
Bench: 3x5x100
DL: 1x5x155

1/19/12

Squat: 3x5x135
Press: 3x5x70
Pull ups: 6/5/5

1/22/12

Squat: 3x5x140
Bench: 3x5x105
DL: 1x5x165

1/24/12

Squat: 3x5x145
Press: 3x5x75
DL: 1x5x170

1/26/12

Squat: 3x5x145
Bench: 3x5x110
DL: 1x5x180

1/29/12

Squat: 3x5x150
Press: 3x5x80
DL: 1x5x185

1/31/12

Squat: 3x5x155
Bench: 3x5x115
DL: 1x5x195

2/3/12

Squat: 3x5x160
Press: 3x5x85
DL: 1x5x205

2/6/12

Squat: 3x5x165
Bench: 3x5x120
DL: 1x5x215

Weight is up to 140 lbs. Working on a mini gut.

Oh, and 7 straight workouts doing deadlift. Maybe 2 more then rotate in pull ups/chins with DL.

2/9/12

Squat: 3x5x170
Press: 3x5x90
DL: 1x5x225 (Yeah Budday!!)

2/11/12

Squat: 3x5x175
Bench: 3x5x125
Pull ups: 5/5/4

Hey OP,

I just wanted to congratulate you for coming back and not giving up on your goals. As long as you keep coming back every time, you will find success. I wish you the best.

soda

Thanks man. 5 weeks ago I was 120 lbs and as weak as a 14 yr old. Now I'm 145 and still weak relative to most people my age probably. But I'm getting there.

Hopefully a year from now I'll be 180+ and strong as fvck.

2/14/12

Not sure why but today was extra grueling. Weight is starting to get heavy.

Squat: 3x5x180
Press: 3x5x95
DL: 1x5x235

Pretty sure I rounded my back on DL and I don't usually feel like I do. Need to remember to keep everything tight. I'll video next time. I'll probably do 235 again and see if I can't use better form. I was exhausted by the time I got to DL though so that probably had something to do with it.

Maybe getting too greedy with going up in weight? Should I start going up in 5 lb. increments on DL instead of 10? I've been at it now for about 5-6 weeks.

i would definitely start doin 5 lb jumps, good work tho. impressive weight gain

2/16/12

Squat: 3x5x185
Bench: 3x5x130
Chins: 7/6/5

Great job so far! Keep it up, man.

Thanks man.

2/18/12

Squat: 3x5x190
Press: 3x5x100 - Form faltered a bit. Probably stay at 100 next time.
DL: 1x5x235 - Much better form than last time I think. I took a vid. Also wasn't nearly as hard. Felt good actually. Probably do 245 next.

Weight is fluctuating in the mid-high 140s. I haven't done the greatest job with eating. It really is hard to eat constantly. I gotta do better.

2/21/12

Squat: 3x5x195 - goddamn that was heavy. Almost failed last set. On the 4th rep (last set) I realized I wasn't keeping my back/core tight. Really need to focus on that and not be lazy.

Bench: 3x5x135
Neutral chins: 6/5/5

Was tired/not focused and not really wanting to work out tonight. Hey, at least I hit 150 lb mark. Haven't weighed that much in a couple years.

2/24/12

Squat: 3x5x195 - Didn't wanna stall so I didn't move up. Turns out I didn't really struggle this time and I should have moved up. Oh well.

Press: 3x5x100 - Still struggling with this. Doubt I could have done 105.

DL: 1x5x245 - fack me that was heavy. 250 next.