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[ipukespiders]

food stuff

When cooking use butter, lard, coconut oil. Make sure you get the proper fats in your diet.
Heck, use left over bacon grease for frying up your eggs.

 

[The Lamp]

Does anyone have any reason to believe that the GOMAD (Gallon of Milk a Day) diet could be bad for you if you're working out?

I only plan on doing it to reach a target weight, and I'm a very hard-gainer, but the amount of fat and the gross amount of calories kinds of scares me. But I'm doing it anyway for now.

Not much medical literature or anything on extreme milk drinking so I was wondering what you guys thought.

 

[ipukespiders]

Does anyone have any reason to believe that the GOMAD (Gallon of Milk a Day) diet could be bad for you if you're working out?

I only plan on doing it to reach a target weight, and I'm a very hard-gainer, but the amount of fat and the gross amount of calories kinds of scares me. But I'm doing it anyway for now.

Not much medical literature or anything on extreme milk drinking so I was wondering what you guys thought.

Well, its a cheap and easy way of getting a ton of calories into your body.
Short term shouldn't be a problem.
Lots of carbs keeps low carbers away from it. Fat is good though, and great protein.
Maybe slowly build up to it?
Good luck.

 

[The Lamp]

Well, its a cheap and easy way of getting a ton of calories into your body.
Short term shouldn't be a problem.
Lots of carbs keeps low carbers away from it. Fat is good though, and great protein.
Maybe slowly build up to it?
Good luck.

Thanks.

I've never been beefy or weighty before, so I've gotta ask. If I end up getting to my target weight, will I have to stay on a super-high calorie diet to maintain the weight or if I get off the GOMAD diet will all my weight just flounder off? I don't know how muscle/fat works at that point...if it starts to deteriorate or what...

 

[trineo_feo]

When cooking use butter, lard, coconut oil. Make sure you get the proper fats in your diet.
Heck, use left over bacon grease for frying up your eggs.

I think the best option for cooking is olive oil. But I don't know if in your country that's gonna be cheap..

 

[Deadly Cyclone]

So how do you all do it then? Do you eat healthy all week and allow yourself to eat out on weekends some?

I am usually away from home around mealtime on weekends so I usually grab food. I need to limit it though, I was eating out 4 times a weekend. Mostly Subway and stuff, but that's a lot of calories and fat still.

 

[ipukespiders]

Thanks.

I've never been beefy or weighty before, so I've gotta ask. If I end up getting to my target weight, will I have to stay on a super-high calorie diet to maintain the weight or if I get off the GOMAD diet will all my weight just flounder off? I don't know how muscle/fat works at that point...if it starts to deteriorate or what...

Hard to say. I think your body will find it's own balance if you eat the foods mother nature intended.
If you build muscle by lifting hard and heavy while on gomad, and continue with the hard and heavy after gomad - but still get lots of good protein - then the muscle should stay.

 

[X-Frame]

So how do you all do it then? Do you eat healthy all week and allow yourself to eat out on weekends some?

I am usually away from home around mealtime on weekends so I usually grab food. I need to limit it though, I was eating out 4 times a weekend. Mostly Subway and stuff, but that's a lot of calories and fat still.

You can eat like shit but still lose weight and get healthier so long as you're expending more calories than you ingest. It'll be unbelievably more risky and expensive because of how easily you can overeat if you go out, but it's possible.

Unless you're dieting for a contest, I don't see any reason in being 100% strict with your diet, ESPECIALLY if you're just starting the diet and don't lack the raw motivational power yet, like yourself.

It's all baby steps. Like I said, you want a lifestyle change, not just a collection of different foods to eat for a couple months. Slow and steady is how that happens.

You know, in 2007 I busted my shoulder and I didn't pick up a weight until this past October, but the whole time I ate mostly like I did when I was lifting and dieting. I barely gained any bodyfat and maintained as much muscle as I could without lifting. I CAN'T go back to how I was in highschool because it's engraved in me.

Sometimes I let go a bit, like if I'm on vacation or out with friends -- a couple times is not a big deal. Drinking whatever, but I won't lie that subconsciously I feel like I need to cut "chains" holding me to maintain a stable and mostly healthy diet in order for me to let go. Lol.

 

[trineo_feo]

So how do you all do it then? Do you eat healthy all week and allow yourself to eat out on weekends some?

I am usually away from home around mealtime on weekends so I usually grab food. I need to limit it though, I was eating out 4 times a weekend. Mostly Subway and stuff, but that's a lot of calories and fat still.

I am super hard on myself with the diet, but of course I go out with my friends on weekends. We just don't go to McDonalds or Subway, we go to a place where I can order some meat or chicken and they can still get a hamburger or pizza.

And if the plan is going to a friend's house and order pizza, I just bring my food with me, no problem, but this doesn't happen often.

The only thing I allow myself is getting drunk once a week lol When you are on a bluking up diet that's no biggie, but you have to be careful if you want to lose weight.... I just mix it with Coke Zero lol.

I have gone from 90kg to 75 in 3 months with this plan, and I still want to lose a little bit more. The first weeks I lost 2 kg per week, and when I got rid of all the super-extra fat, I started to lose between 0,5 and 1 kg per week (so, between 1 and 2 lbs). you just have to be thorough, and do lots of cardio.

Ah, and all the strength I gained in the winter is still there

 

[Deadly Cyclone]

I am super hard on myself with the diet, but of course I go out with my friends on weekends. We just don't go to McDonalds or Subway, we go to a place where I can order some meat or chicken and they can still get a hamburger or pizza.

And if the plan is going to a friend's house and order pizza, I just bring my food with me, no problem, but this doesn't happen often.

The only thing I allow myself is getting drunk once a week lol When you are on a bluking up diet that's no biggie, but you have to be careful if you want to lose weight.... I just mix it with Coke Zero lol.

I have gone from 90kg to 75 in 3 months with this plan, and I still want to lose a little bit more. The first weeks I lost 2 kg per week, and when I got rid of all the super-extra fat, I started to lose between 0,5 and 1 kg per week (so, between 1 and 2 lbs). you just have to be thorough, and do lots of cardio.

Ah, and all the strength I gained in the winter is still there

Do you ever go crazy though? Most people build in a cheat meal to their diet to keep themselves on track.

 

[cuevas. PhD.]

Do you ever go crazy though? Most people build in a cheat meal to their diet to keep themselves on track.

Eh, I used to cheat. Then I decided to man up and stop eating shit that's bad for me. You don't need a cheat meal to keep you in check when you see results. The mirror works wonders on your mind.

 

[trineo_feo]

Do you ever go crazy though? Most people build in a cheat meal to their diet to keep themselves on track.

Never ever.

 

[Jason's Ultimatum]

When cooking use butter, lard, coconut oil. Make sure you get the proper fats in your diet.
Heck, use left over bacon grease for frying up your eggs.

Yeah. This is definately healthy.

 

[ItAintEasyBeinCheesy]

Yeah. This is definately healthy.

On low carb you can do it. Is it healthy........... lol dunno.

 

[FallingEdge]

I did something like that for around 4 months on a low carb diet and my cholesterol was lower when I started. It was fun eating all that bacon, sausage, eggs, and whatnot. I prefer having carbs so I no longer do a keto style diet. Dunno the long term effects.

 

[Jason's Ultimatum]

Maybe it's healthy for you. I dunno, I just googled lard saying it can be good for you.

I'd still prefer coconut oil or EVOO.

 

[Buckethead]

Anyone heard of the documentary Forks Over Knives?

I'm sure it has a lot of vegan nonsense knowing it's Cali roots, but was recommended to me this past weekend.

 

[cuevas. PhD.]

Made a diet from this.

2290 Calories
119 Grams of Protein

Breakfast:
Sausage McMuffin w/ Egg 450 21g
Hashbrown 150 1g

Lunch:
McDouble 390 22g
Medium Fries 380 4g

Dinner:
Premium Bacon Ranch Salad w/ Grilled Chicken 260 33g
Chicken Selects Breast Strips 660 38g

Diet Coke with all meals

 

[samus i am]

I am super hard on myself with the diet, but of course I go out with my friends on weekends. We just don't go to McDonalds or Subway, we go to a place where I can order some meat or chicken and they can still get a hamburger or pizza.

And if the plan is going to a friend's house and order pizza, I just bring my food with me, no problem, but this doesn't happen often.

The only thing I allow myself is getting drunk once a week lol When you are on a bluking up diet that's no biggie, but you have to be careful if you want to lose weight.... I just mix it with Coke Zero lol.

I have gone from 90kg to 75 in 3 months with this plan, and I still want to lose a little bit more. The first weeks I lost 2 kg per week, and when I got rid of all the super-extra fat, I started to lose between 0,5 and 1 kg per week (so, between 1 and 2 lbs). you just have to be thorough, and do lots of cardio.

Ah, and all the strength I gained in the winter is still there

That's a lot of weight in 3 months. What exercise plan did you use?

 

[FallingEdge]

Made a diet from this.

2290 Calories
119 Grams of Protein

Breakfast:
Sausage McMuffin w/ Egg 450 21g
Hashbrown 150 1g

Lunch:
McDouble 390 22g
Medium Fries 380 4g

Dinner:
Premium Bacon Ranch Salad w/ Grilled Chicken 260 33g
Chicken Selects Breast Strips 660 38g

Diet Coke with all meals

Haha. My biggest problem with that diet is that I will still be hungry. I need more food!

 

[Buckethead]

That reminds me, what does Fitness-GAF think of Diet sodas?

I get harped on all the time by my friend who is a personal trainer who cites the acidity and
argues that it stimulates the desire for sugar (which I don't particularly agree with).

I'm relatively ignorant on the subject.

 

[ipukespiders]

Yeah. This is definately healthy.

I keep a container of bacon grease by the stove. It's very healthy, just be careful it doesn't go rancid - but if you use it often enough, no worries there.
Of course, the flavour might not mix well with all your cooking, so you can use the lard, butter, coconut oil as well.

That reminds me, what does Fitness-GAF think of Diet sodas?

Water is free where I live.

 

[Draft]

That reminds me, what does Fitness-GAF think of Diet sodas?

I get harped on all the time by my friend who is a personal trainer who cites the acidity and
argues that it stimulates the desire for sugar (which I don't particularly agree with).

I'm relatively ignorant on the subject.

I think it's gross.

Either enjoy a real soda every once in a while as a treat, or drink something halfway decent like water, unsweetened tea, etc.

 

[cuevas. PhD.]

Gross? I.wouldn't go that far. My favorite cola is diet caffeine free coke but I rarely drink it

Water is always good

 

[Henke]

That reminds me, what does Fitness-GAF think of Diet sodas?

I get harped on all the time by my friend who is a personal trainer who cites the acidity and
argues that it stimulates the desire for sugar (which I don't particularly agree with).

I'm relatively ignorant on the subject.

I used to drink a ton of Coke and Irn Bru everyday, and diet sodas really helped me kick the sugary habit. I still drink a fair amount of diet coke nowadays, but I don't really get cravings for sugar as such.

 

[Buckethead]

I drink quite a bit of water (been 72+ ounces a day recently), but I love Diet 7Up.

I drink a lot of it.

Those are my two drinks outside of the occasional apple juice.

 

[deadbeef]

That reminds me, what does Fitness-GAF think of Diet sodas?

I get harped on all the time by my friend who is a personal trainer who cites the acidity and
argues that it stimulates the desire for sugar (which I don't particularly agree with).

I'm relatively ignorant on the subject.

My personal favorite is Coke Zero - that's what I think of them

 

[Akim]

I'm always really curious about the whole diet soda thing, especially when it comes to weight loss. I don't really care about the supposed effects of making you hungrier, or making you want more sugar, because I count my calories and I am meticulous about what I eat. I'm more worried about it halting my losses.

 

[parrotbeak]

I've never liked the taste. I know it's improved since I first decided I hated it as a kid, but it's not something I need and it may be bad for me, so no point in trying to develop a taste for it. I drink water and black coffee.

 

[TheKaeptain]

Just tea for me.

 

[Cooter]

You can eat like shit but still lose weight and get healthier so long as you're expending more calories than you ingest. It'll be unbelievably more risky and expensive because of how easily you can overeat if you go out, but it's possible.

Unless you're dieting for a contest, I don't see any reason in being 100% strict with your diet, ESPECIALLY if you're just starting the diet and don't lack the raw motivational power yet, like yourself.

It's all baby steps. Like I said, you want a lifestyle change, not just a collection of different foods to eat for a couple months. Slow and steady is how that happens.

You know, in 2007 I busted my shoulder and I didn't pick up a weight until this past October, but the whole time I ate mostly like I did when I was lifting and dieting. I barely gained any bodyfat and maintained as much muscle as I could without lifting. I CAN'T go back to how I was in highschool because it's engraved in me.

Sometimes I let go a bit, like if I'm on vacation or out with friends -- a couple times is not a big deal. Drinking whatever, but I won't lie that subconsciously I feel like I need to cut "chains" holding me to maintain a stable and mostly healthy diet in order for me to let go. Lol.

Quality post. Thumbs up!

 

[Ripclawe]

That reminds me, what does Fitness-GAF think of Diet sodas?

I get harped on all the time by my friend who is a personal trainer who cites the acidity and
argues that it stimulates the desire for sugar (which I don't particularly agree with).

I'm relatively ignorant on the subject.

I have kept drinking no sugar diet sodas while on the way losing about 60 pounds since the end of last year. I drink a lot of water as well about 3 liters a day

 

[BertramCooper]

I stopped drinking all pop - diet pop included - just to wean myself off caffeine. I've also dumped coffee, for the most part.

I don't know if it has any real impact on weight loss, but it feels nice to wake up in the morning and be able to function without caffeine.

 

[gburgess10]

Today I went to the gym pretty late, but I was lucky as I met someone who actually knew what he was talking about in terms of form.

He noted that I am clearly leaning forward on the way up on my squats (even at weights I can easily lift 10-12 times), at least at a 30-50 degree angle. It's a bad habit I've never fixed, so I have to force corrections on myself now.

Furthermore my deadlift has other issues: on my first rep I used to incorrectly jerk the weight up, which I corrected long ago. However, a remnant of that jerk was the incorrect slight rounding in my upper back (he didn't exactly mention it, but he said on my first rep "Keep it straight..." and I know that's what he meant). So I have to focus on keeping my upper back from rounding on that first rep.

The main thing he saw as my problem was that on my way down, I unlock my knees too late and involve too much of my back in the lift on my way down (much like a stiff-legged deadlift)- the weight should be being supported by my hamstrings/quads more he noted. If I fix this, I hope the rest of my form issues will be negligible.

He said something about avoiding knee lockout at the end of the lifting part of the deadlift since it can cause unnecessary strain on the knees. I take that with a grain of salt, since competitive lifters are judged on their lockouts. Does he have anything in his assertion, or should I continue locking out as before?


So yea, good workout day (got a lot done)!

 

[Gowans]

Ok guys I've taken a massive break in any training, put on a good few pounds and looking to start back.

I've signed up for a 13 mile run in 3 months and got some good shoes.

I've always hated running any good guides out there for training for a half marathon from scratch?

 

[trineo_feo]

That's a lot of weight in 3 months. What exercise plan did you use?

It really isn't. When I started I just kept going to the gym, like 3 or 4 days a week, mixing a strenght routine with a superset&high reps one. I ate like 2000kcal per day, and lost 2 kg per week for one month. That's 9 weeks ago. Then I started going to the gym just 3 days a week with only the strength routine (that is, 5x5, compound exercises and 4 or 5 exercises per day) and I added cardio, 6 days per week. The days I go to the gym, I just run for half an hour right afterwards. The days I don't go to the gym, I run half an hour or play tennis or squash or whatever.

So, this last 9 weeks, I lost, like I said, between 0,5 and 1 kg per week, which is the recommended amount. Besides, I cut my diet to around 1600kcal, never cheat, eat 5 or 6 times each day, lots of protein, very low carbs (always in the morning and NEVER zero carbs), two pieces of fruit each day, meat chicken of fish twice or thrice each day... I don't know, I could post my diet if you want.

I am now trying to lose the last kgs, in order to my abs to show up, and it's hard as hell. Some days I just want to say screw it... The key is to be thorough and never give up!

 

[GiJoccin]

Ok guys I've taken a massive break in any training, put on a good few pounds and looking to start back.

I've signed up for a 13 mile run in 3 months and got some good shoes.

I've always hated running any good guides out there for training for a half marathon from scratch?

I've used this program before from runner's world. it worked out well for me, nice variety on the runs. you can definitely extend it to 3 months and add on a month of building up a running base before the program.

 

[dragonelite]

More people here doing kettlebell(16kg) swings tabatha style.
I find it really easy doing everyday one sessions 4 min of tabatha cardio in the evening.
And im planning on doing a 2 min session after waking up.

 

[parrotbeak]

More people here doing kettlebell(16kg) swings tabatha style.
I find it really easy doing everyday one sessions 4 min of tabatha cardio in the evening.
And im planning on doing a 2 min session after waking up.

Tabata?

 

[cuevas. PhD.]

Paid 4.50$ for a gallon of milk today, back home it's 2 bucks cheaper

 

[dragonelite]

Tabata?

Yeah meant that. But it was written Tabatha on my mp3

 

[Phandy]

More people here doing kettlebell(16kg) swings tabatha style.
I find it really easy doing everyday one sessions 4 min of tabatha cardio in the evening.
And im planning on doing a 2 min session after waking up.

Yeah I'm interested in this. My friend recently got a 20kg kettle bell, and Ive been using it for a few bits and pieces. Its been great to add a bit of weight to my squats Ive been doing.

Does anyone have any good routines for kettlebell workouts? Or experience with using them.
I'm pretty much just doing calisthenics at the moment, so it might be nice to switch to some kettlebell exercises for some more resistance based stuff.

Appreciate the help as always fit-gaf.

 

[Prez]

Lazy bum seeking advice here. I've always wanted to work out, but just a little bit. I don't have the discipline to go to the gym every day for 1-2 hours. Actually I just don't want to and don't have the time for it (some weeks I do, other weeks I don't and that usually results in quitting altogether).

I could never get myself to go to the gym either. So how about simply doing exercise at home? My parents have plenty of weights they've never used.

All I want to work on is my chest, biceps and triceps. Would I get some decent results if I work out a schedule that goes like this:

First day: biceps (30 minutes)
Two days later: triceps (30 minutes)
Two days later: chest (30 minutes)

That's basically just half an hour of exercise every two days, three times a week. It's the only thing I could see myself holding on to and it's certainly better than doing nothing.

As soon as I consider doing more, I'll just end up doing nothing at all, so this is my best bet.

 

[Hypereides]

About to start my SS routine this thursday.

Pretty excited, my friend suggested a gym to me, since he works out there and they didnt have a squat rack. They even admitted it was vital to have it.

Found another decent gym close to me that does have them though.

Anybody got a good grocery list they can post? Im leaning towards all natural healthy fat/protein diet. I'll need to bulk since Im kinda skinnyfat (I have a somewhat wide hip/waist area).

Got:

bananas
Avocados
Chicken breasts
peas
carrots
milk
cottage cheese
tomatos
pork chops
oats
oranges
tuna
olive oil

...any suggestions on what I should add? Im kinda turned off by flavoured protein/whey supplements since they seem to have alot of sugar in them?

Also if Im out in the weekend Im planning on only drinking scotch/whishey, thats the best alcohol during a diet right?

 

[Jason's Ultimatum]

Paid 4.50$ for a gallon of milk today, back home it's 2 bucks cheaper

$4.50? LOL. I wish I could pay that.

 

[cuevas. PhD.]

All I want to work on is my chest, biceps and triceps.

Dude...read the OP.

$4.50? LOL. I wish I could pay that.

How much do you pay?

 

[Prez]

Dude...read the OP.

Damn it, first I posted in the previous thread, now this. I'm doing everything wrong!

Thanks for directing me to the OP. Will read it now.

 

[~Kinggi~]

So i have read up on the op and have decided to try out some muscle growth with the milk method. I am drinking about 1/2 gallon a day of fat free milk. I also have a decent sized spinach salad with broccoli and carrots and a nice portion of chicken for dinner. I do about 45min-1 hour of weights and 15 minutes high intensity cardio. Some days i might do 30 min. Do this 4-5 days a week.

Just started the milk thing, and i am drinking and eating more than i have in the last year now. Thing is i started a diet over a year ago and have lost 50 pounds. I now have a severe phobia of gaining the weight back. The eating has put me +4 pounds my usual weight, and i feel as if all the added weight is going straight to my damn waist area which has been a bitch to trim down.

Is there any sort of confidence i can have with doing this routine, and trying to minimize fat intake while ingesting a lot of protein, will keep the flab off? Im a bit of a noob to the whole proper diet with weight training shit. I would absolutely hate to gain a bunch of weight back when trying to have it all go to muscle. Would crush my morale.

 

[MjFrancis]

Wall Street Journal article covering Ivan Abadjiev, proprietor of the Bulgarian Method of Olympic weightlifting that propelled Bulgaria's athletes to world-class status. I was familiar with it before, but it's nice to see some mainstream coverage concerning the legendary routine. And no, I don't suppose anyone reading GAF would try this, myself included.

Heavy Lifting, No Rest, Candy: The Bulgarian Method [print version]
by Hannah Karp

Ivan Abadjiev knows a thing or two about heavy lifting.

Bulgaria's most renowned weightlifting coach led his tiny country to a stunning Olympic victory over the Soviet Union in 1972. By the 1980s his country's strongmen completely dominated world competitions, hoisting more than three times their body weight—a feat that has rarely been matched. He's produced champions in Turkey and Qatar—and he even turned around his country's junior national badminton team.

Now, at age 79, the soft-spoken, silver-haired legend who speaks little English is taking on his most difficult challenge to date: Convincing American athletes they can do better. If only, that is, they would only adopt "the Bulgarian method."

Under the Bulgarian method, which Mr. Abadjiev invented, there is no danger of overtraining. The body, if pushed gradually and consistently, will adapt to any level of stress. Practice should ideally consume nearly half of one's waking hours and, most important, there are no days off. The theory is that injury and fatigue are less likely while adrenaline is coursing through the body, stimulating protein synthesis. Junk food is fair game.

By contrast, most American fitness trainers believe peak performance results only from an expertly plotted combination of exercises to build things like endurance, core strength and cardiovascular health—while including periods of stretching and rest. A healthy, balanced diet is essential.

Olympic weight-lifting coach Ivan Abadjiev is trying to persuade American athletes to adopt his "Bulgarian method."

 

[The Lamp]

Day 4 of my GOMAD diet. I'm starting to feel my waist fill around (which is amusingly exciting because I've always been such a skinny dude). I'm getting used to being able to drink the gallon a day, and it's not that hard if I start drinking in the morning all the way until I go to bed.

The first day I was so full I could only eat one meal and a few snacks. Yesterday I was able to eat two full meals + the gallon + a TruMass protein smoothie with some fruits and vegetables. So I'm getting accustomed...slowly, but surely.

The first work-out I did, as I mentioned, was horrible. I had to quit halfway through to make sure I didn't vomit everywhere.

The second one was much better. I couldn't do some of the exercises (I can't even do a pull-up) so I had to just focus on the isolated muscle groups at a time, and I got through it.

Yesterday was my resting day, I wasn't feeling as sore as I usually do (not sure if that's a good or a bad sign?), but today I work-out again.

I feel like this is going to get very boring very quickly lol but I have to stick with it to get results I suppose. There's just nothing enjoyable about working out to me, though, except the exhausted euphoria of going to bed after a good workout.

Also, you wouldn't believe what milk does to your crapping cycle...I think I visited the throne like 3 or 4x yesterday. It's as if it were a laxative, except I didn't have the runs. Lol.

It also makes you gassy as hell. So I've been taking charcoal supplements to help reduce the bloatiness.

PS: I found these delectable little oatmeal chocolate-chunk cookies that are 250 calories a piece! Easy way to sneak in calories if I feel too full to eat a big meal. It's kind of entertaining to ironically look amongst the low-calorie, fat-free, etc. foods that these American grocery stores have for something that surprisingly has a lot of hidden calories.