Diet for a skinny bugger... GOMAD (Gallon Of Milk A Day) and Rippetoes

**Row** · 20-01-2010 10:35 AM

Hi,

Well I'm 6'3", and 11 stone 7 (about 75Kg) so some extra weight is much needed! I used to lift a little bit, but never got above 12 stone. This was largely down to not eating enough!

I've been doing loadsa research and have come up with a rough diet plan. This week I'm just shoving as much as I can down my throat, which is loosely based on this, while I fine-tune it. Oh and I am also doing the GOMAD (Gallon of milk a day) diet. I know some wont agree that you should drink that much, or even milk at all, but next week I am following the original starting strength workout by mark rippetoe. This will be a RIGID following, so no compromises there...I want to see how this goes. I will be putting a post up regarding my training in the next few days, but hitting the diet on the head first, as this is my weak point.

As follows...

GOMAD (throughout the day) - this is whole milk, not white water (skimmed) I'm afraid! Works out to 6 pints.

7 am
100g oats
30g whey
topped with pint of milk (all milk is from my GOMAD)
multivits, flax and fish oil, garlic capsule

8am
4 eggs, scrambled in olive oil
2 mushrooms
Handful of spinach on side

11am
1 carb (sweet potato, wholewheat pasta or rice)
broc
dead animal (chicken, beef, or tinned tuna)
olive oil
pint of milk

1pm
Wholegrain bagel
cheddar
raisins
flax and fish oil
water

2pm
pint milk
large handful of mixed nuts and seeds

5pm
carb
dead animal
veg
milk

8pm
carb
dead animal
veg
milk

10pm
peanut butter
milk protein
washed down with some milk...mmmm....milk

I will mix up all the veg, meat etc each day, so that I don't get too bored with it.

So...what do you think? I'm not worried too much about fat, I'm trying this for a month or two and will monitor weight gain and the missus will let me know if I become a fatty. Main thing is to pack on as much weight as poss using the rippetoes (will put log up soon) and cut after. Much easier to cut after than to put some muscle on with a nice clean diet!

Oh, for progress I am whacking up a small chart by my fridge, which I tick off if I have done each day. If I have 90% ticked off, I can eat whatever I want for a meal on sunday.

Options will be
GOMAD tick or cross
250g protein+
5000kcal+ (will monitor this and change after a few weeks)
all multivits/caps taken tick or cross
no cheat meals all day tick or cross

Any help appreciated!

**stronglikewood** · 20-01-2010 10:41 AM

I think you should keep a training journal in the training journal section of this site. I think that's what you intend on doing?

I think you are going to see a 50/50 split between fat and muscle gain. Good luck.

Edit- Best getting some before photos so you can compare after.

**Row** · 20-01-2010 10:46 AM

Thanks for quick reply! Yeah have taken all photos and measurements to compare after.

And yeah will be putting log into the training section when i get round to it!

**dope540** · 20-01-2010 10:55 AM

you want me or one of hte mods to move this post into the journal section?

**SpiderDan** · 20-01-2010 11:12 AM

I might suggest starting a little lower if you're not used to eating that much food 5000+ cals is a boatload. At 75kg I think you could probably gain on 3500-4000 to begin with, starting at 5000 cals will make it hard(er) to add more food if you plateau especially when your metabolism up regulates to deal with the food....just my opinion though.

Id probably recommend some lactase enzyme with all that milk, milk sugar can be quite tough on the digestive system in large quantities.

**Row** · 20-01-2010 11:30 AM

Quote

Originally Posted by dope540

you want me or one of hte mods to move this post into the journal section?

No thanks, training journal will be keot seperate, this seems the right place for general diet advice.

SpiderDan I might suggest starting a little lower if you're not used to eating that much food 5000+ cals is a boatload. At 75kg I think you could probably gain on 3500-4000 to begin with, starting at 5000 cals will make it hard(er) to add more food if you plateau especially when your metabolism up regulates to deal with the food....just my opinion though.

Id probably recommend some lactase enzyme with all that milk, milk sugar can be quite tough on the digestive system in large quantities.

Yeah I was thinking lower, but the gallon of milk adds up to around 2200 Kcal, and the rest is mostly clean foods. Shakes and nuts/oils/peanut butter are pretty much the only other fats here.

Any suggestions on what to leave out? Yeah makes sense later on if I need to eat more, but will see how it goes 1st. Trying to get as much in me for the 1st few weeks at least while the 'newb' training effect is still there.

With the milk, have had roughly a gomad for the last week or so, and tummy didn't like it at 1st but has got used to it now! I thought about lactase as rec by rippetoe, but as it fixed itself, I decided not to fix what isn't broke!