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10 Rules of getting BIG
- Thread starter little_lifter
- Start date
And the Ugly
New member
Why not use a little common sense and, say, not drink 4L of milk a day? Try a litre, see if you start gaining weight. No? Try a litre and a half. If so, BINGO, stop increasing the amount of calories you're putting in your body.
Milk has good ratios of protein, carbs, fats, and it's cheap as shit.
Milk has good ratios of protein, carbs, fats, and it's cheap as shit.
Bench Polkov
SIR BENCHALOT
GOMAD is not generally meant for lean gains, its for putting mass (good and bad) on scrawny lifters. Mass, regardless of its type, builds strength and supports the joints to further gains.
It might not be prefect for everybody (such as Oli) but its obviously helped thousands of other young blokes pack on the extra pounds and build a bigger total over the decades its been used.
It might not be prefect for everybody (such as Oli) but its obviously helped thousands of other young blokes pack on the extra pounds and build a bigger total over the decades its been used.
The only non obese lifters I've seen get fat on GOMAD are those that do very short/easy workouts.
With a massive calorie surplus, its cool to train longer.
From day one I've said people should match their training to their eating. The reason most make no progress is they do it the other way round.
I could illustrate lots of examples on here, but I dont want to hijack this thread
Nice post Jason
With a massive calorie surplus, its cool to train longer.
From day one I've said people should match their training to their eating. The reason most make no progress is they do it the other way round.
I could illustrate lots of examples on here, but I dont want to hijack this thread
Nice post Jason
There are over 2000 calories in a gallon of milk. For a 16 year old who plays soccer and runs in circles in their spare time thats fine, for just about anyone else its a fail.
You only need 200-500 over maintenance to gain weight (500 x 7 = 250 calories short of 1kg a week. You'd be lucky to see that on anyone beyond novice level).
You only need 200-500 over maintenance to gain weight (500 x 7 = 250 calories short of 1kg a week. You'd be lucky to see that on anyone beyond novice level).
PowerBuilder
New member
a ten year old kid possibly needs more than 250-500 calories over their daily maintenance needs to grow. Yeah?
Nice thread.
Nice thread.
Hi Markos,
Can you explain this a little more please.
I can understand if you're naturally a big eater and can gain weight easily, then you can train to suit.
But what about those who generally don't eat much and are naturally lean, but can eat more if they want to grow?
Shouldn't they be matching their eating to support their training?
Thanks
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Well, lets look at Oli's thread.
Gareth does a MINIMUM of 15 WORK sets per session on the big 3 lifts, plus a few sets on OH press and trap bar deads. Add in around 6-8 warp up sets.
Check Oli's thread and see how many WORK sets Oli does per session on the big 3?
I would never have a client that does Oli's work load drink a gallon of milk, so in that respect, he's right.
But to put it out there that you get fat drinking that much is misleading and incorrect.
I read most journals on here, the fact I dont comment in someones journal does not mean I havent read it.
The volume is well down on most.
It also depends on your goals. This thread is about getting big, so I posted accordingly, its got nothing to do with any other goals, as far as I can tell.
Gareth does a MINIMUM of 15 WORK sets per session on the big 3 lifts, plus a few sets on OH press and trap bar deads. Add in around 6-8 warp up sets.
Check Oli's thread and see how many WORK sets Oli does per session on the big 3?
I would never have a client that does Oli's work load drink a gallon of milk, so in that respect, he's right.
But to put it out there that you get fat drinking that much is misleading and incorrect.
I read most journals on here, the fact I dont comment in someones journal does not mean I havent read it.
The volume is well down on most.
It also depends on your goals. This thread is about getting big, so I posted accordingly, its got nothing to do with any other goals, as far as I can tell.
Ok but the point said: Drink an extra gallon of milk per day.
Assuming your diet was already adequate, adding an extra 4l of milk per day would just be excess calories wouldn't it?
If you're growing on your current diet, why add an extra 4l of milk?
I understand that if you have trouble fitting calories in, milk is an easy way.
Assuming your diet was already adequate, adding an extra 4l of milk per day would just be excess calories wouldn't it?
If you're growing on your current diet, why add an extra 4l of milk?
I understand that if you have trouble fitting calories in, milk is an easy way.
Bench Polkov
SIR BENCHALOT
The Hamburgler
Spotter Loader
Or skinny people like me who still have to cut to make weight for comp 
Underlined for emphasis.
The 16 year old soccer player used in the example by Oli is who this thread is mainly aimed at. Small people who want to get bigger. I wouldn't recommend GOMAD for an overweight kid obviously, they are already big.
This site really differs from the bb.com demographic - theres a handful of uni students but the bulk are 20-30 year old guys who have settled down with full time jobs. Hardly people I'd recommend do GOMAD.
For the record I did starting strength and then 5x5 with extra pull ups and arm work. 5x5 when I was squatting 170kg was grueling. Mind you, like most law students every other aspect of my life is inactive.
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dicko10
New member
+1. I'm going to try and make my time at uni more productive by eating right - preparing and eating properly.
I find 2L of milk daily a good balance.
Bench Polkov
SIR BENCHALOT
I'll correct and clarify my statement. I did not mean this thread as such, but the subject matter of this thread. In its original form these rules were most likely aimed at young scrawny beginner lifters, not specifically the members of this forum.
I'm fairly sure that the link posted in the first post is not the original source of these rules as I have read them well before now on a British PL site.