12/10

Bench: 2x5x167.5, 1x11x167.5

Squat: 2x5x210, 1x10x210 - These were really a grind.

DB incline: 2x10x35s, 1x10x40s, 1x10x45s

12/12/12

Press: 2x5x117.5, 1x9x117.5

DL: 1x7x250

V handle pull down: 2x12x120, 1x10x125

I wouldn't switch yet, assuming getting stronger is your goal.

edit: Didn't realize at first how old the posts I was replying to were(I saw posts from December and assumed they were from December 2012 and not December 2011)....sorry if none of my advice is relevant anymore, I'll try to catch up on the thread now. I guess I'll leave my post as is- maybe it'll still be helpful to you or someone else reading this thread.


I'm not a huge fan of GOMAD because I'm unsure of how healthy it is longterm to be having that much dairy, although others have had success with it. I'm also completely different than you in that I love food so much and need to fight to keep my weight down. For me, bulking is like being in heaven because you can eat so many high calorie(yet nutritious) foods. Heres some high calorie recommendations that I enjoy a lot:

-Omelet with bacon, cheese, onions, peppers, spinach cooked in coconut oil
-Chipotle burrito bowl with double meat, rice, beans, cheese, lettuce, guacamole
-Subway oven roasted chicken breast with double meat
-Buy big bags of beef jerky and mixed nuts(or cashews or whatever your favorite nut is), keep them by desk and snack whenever you feel like it
-Steaks...super easy to buy a grill and learn how to cook a good steak in less than 10 minute total prep time
-Bacon...so f*cking good! Just writing all this out makes me wish I was bulking again, haha.
-All you can eat sushi- theres tons of these places in Vegas, not sure about where you live though. Stay away from too much tempura or thick sauces, and just have tons of fish and rice.


If you're interested in learning more about nutrition, I would recommend searching youtube/google for Mike Dolce, Lyle McDonald, and Robb Wolf. Dolce and Wolf have been on the Joe Rogan Experience podcast, and both of those episodes are available on youtube or at joe rogan's website.


Can you explain this? What are you worried about? Are you worried about getting fat and then being unable to lose it?


this.

You seemed pretty dedicated and you did a good job of listening to the advice being given you. Remember:




Don't worry about any previous "failures". You will be able to gain even quicker than last time since you haven't fully lost all that strength(even if it may seem like it on your first day or two back in the gym).

Oh sick, looks like you have made a ton of progress. Nice work. Feel kinda silly for misreading the date and treating you like a beginner in my above post now. Whats your bodyweight at now btw? Did you have success with GOMAD? What dietary changes did you make exactly?

12/14/12

Bench: 2x5x170, 1x10x170

Squat: 2x5x215, 1x10x215

DB incline: 2x10x45s, 1x10x50s

Assani,

I've been between 160-165 for the last 4 months. Although I haven't been training consistently or eating at a surplus consistently during that time either fwiw. I never did GOMAD, but I did 1/2 GOMAD back in January when I weighed 120. I put on about 30 lbs in like 6 weeks (along with eating a lot more), then I eased off the milk a little and gained about 15 more lbs slowly over the next few months. Now it takes me a week to get thru a gallon of milk.

Basically I just eat whatever I want now, although I try to get 1g protein per 1lb of bw every day. I eat chicken, fish, turkey, eggs, oatmeal, pizza, ice cream. Basically just whatever. I'm not big on red meat. It's not a health concern either, I just don't really care for it.

I'm content with where I'm at with bw right now. (Not happy with bodyfat% but meh.) I know I can still make gains as long as I maintain bw. Once I exhaust all my noob gains I'll worry about bulking again. I mean I was hitting PR's like every session a couple months ago at the same weight I'm at now before I got lazy and gave some back. So I def have some more gains in me at this bw before I have to bulk again.

The only thing really holding me back from making linear progress and hitting my genetic potential is getting into the gym consistently. I've taken multiple weeks off probably 4 or 5 times this year. A couple of them were legit when I was traveling but a couple of my "breaks" were just pure laziness and apathy. I took like 4 out of 5 weeks completely off in Late Oct and Nov. and I'm just now getting back into training regularly again. Hopefully I'll be hitting some new PR's here before too long if I keep at it which could be tough because I start school in the spring.

12/18

Press: 2x5x120, 1x8x120

Squat: 2x5x220, 1x10x220 - These felt really good. First time in a few sessions they weren't a huge grind.

V handle pull down: 3x10x125

12/20

Bench: 2x5x172.5, 1x10x172.5

DL: 1x7x255, 1x1x315

Fly machine: 3x10x100

I decided to see if I could pull 3 plates just for fun. I actually missed the first attempt. Then got the second one, while letting out the most primal involuntary scream I've ever uttered. Unfortunately nobody was in the gym to hear. I can post the video if you guys want a good laugh.

obv yes

12/24

Press: 2x5x122.5, 1x8x122.5

Squat: 2x5x225, 1x10x225

High row: 1x10x185, 2x10x195

12/27

Bench: 2x5x175, 1x10x175

Squat: 2x5x230, 1x10x230

DB incline: 3x10x50s


So yesterday I went shopping with my girlfriend to exchange some jeans that I got for xmas because they were the wrong size. Well it turns out the only style of jeans that fit me are the "relaxed" jeans. I tried all the other styles (bootcut, regular, etc) but they were all too tight on my quads. Brag or beat?

1/5/13

Press: 2x5x125, 1x7x125

Squat: 2x5x235, 1x10x235

V handle pull downs: 1x12x120, 2x10x125

1/10

I'm in the process of moving, going back to school, and finding a new gym so I haven't been lifting as much as I'd like. This was my first session at the new gym. Its much nicer than my old one. It has 2 squat racks!

I wasn't a fan of the bar though. It was one of those kind that kind of twist back and forth in your hands. Seemed like it has harder to stabilize. I dunno if that's standard for oly bars or what but the bar at my old gym didn't do that. So I'm gonna blame the bar plus my lack of consistency training on my poor workout tonight.


Bench: 2x5x175, 1x8x175

Squat: 2x5x235, 2x8x235

Pec fly machine: 3x10x100

1/17

Trying to maintain! Workout days have been scarce lately.

Press: 2x5x125, 1x7x125

Squat: 2x5x235, 1x10x235

V handle pull downs: 3x10x120

1/22

Bench: 2x5x175, 1x8x165

Squat: 3x5x240

Cut me some slack, this is my third gym in the last four workouts.

1/26

Press: 2x5x125, 1x7x125

Pull downs: 3x10x120

DL: 1x7x255

I'm still having consistency issues, which is why I haven't been moving up in weight. So I'm still doing gslp but not really. Need to start getting my lazy arse to the gym 3x per week again. No excuses.

1/30

Bench: 2x5x165, 1x10x165

Squat: 2x5x240, 1x7x240

DB incline: 3x8

2/5

Press: 2x5x125, 1x7x125

Squat: 2x5x240, 1x9x240

Pull downs: 3x10x120

Def brag, assuming your waist hasn't grown considerably.

Not much. Went from size 30 waist to size 32. But I also put on 40 lbs. 120 to 160 lbs. I'm not gonna lie it felt pretty manly having all those jeans fit me too tight just on my quads.

2/7

Bench: 2x5x167.5, 1x10x167.5

Db incline: 3x10x45s

DL: 1x7x260

You're a beast! Keep crushing it, bro.

2/10

Press: 2x5x127.5, 1x6x127.5

Squat: 2x5x245, 1x10x245

cable rows: 3x12x120

Thanks, man. I've been about the same weight and strength for quite a while now but I have no one to blame but myself. Lack of consistency. I'm getting a bit of a gut as well (even though I only weigh 160ish).

Any ideas on how to lose that? Cardio maybe? I def don't feel like I should be cutting