half gomad

**wilk0** · 12-12-2011 10:49 AM

ok im currently doing stronglifts 5x5, i'm on my 5th week.
I currently do lots of high intensity cardio training 5 to 6 days a week on top.
So i'm not skinny but not massive want to bulk up a bit more without implementing my sprint speed and distance running ability.
I currently eat a shed load due to always being active but im stuck around 80-82kg want to reach 85kg short term 2-3 months and 90-95kg 6 months.
Anyway today i've started adding half GOMAD to my diet for extra cals, would do full GOMAD but loads of milk doesn't agree.
I'll keep people posting on how its going, any more good ideas sugestions welcome.

**SpiderDan** · 12-12-2011 02:53 PM

Your training sounds pretty brutal. Good luck with it.

I love milk, doesnt agree with my skin though, just keep an eye on how you look and perform with it.....there are plenty of others ways of getting calories without using milk if you need to.

Just bear in mind your two main pursuits probably will collide with each other at somepoint. If you start missing lifts regularly or your running starts falling apart, you may need to cycle the two activiies and spend alternating concentrating on one but keeping the other on maintenance.

**AJax** · 12-12-2011 07:10 PM

Quote

Originally Posted by SpiderDan

Just bear in mind your two main pursuits probably will collide with each other at somepoint. If you start missing lifts regularly or your running starts falling apart, you may need to cycle the two activiies and spend alternating concentrating on one but keeping the other on maintenance.

Agree with this, from personal experience you cant be a 'master of both trades' so to speak, there comes a point when you'll have to decide which aspect to focus on (lifts or distance ability). I tend to cycle as SpiderDan has said.

**Dolphinski** · 12-12-2011 11:08 PM

Personally I've never managed to put on more than a kilo of muscle a month without putting some fat on as well. If you want to bulk up by 15kg in 6 months, you're going to put on a lot of fat, like a LOT. Nothing wrong with having goals, but yours are unrealistic without steroids.

**munch** · 12-12-2011 11:51 PM

i thought he said half a gonad...

**MJ.23** · 12-12-2011 11:54 PM

If you are looking to increase bodyweight; then it could certainly make your long distance running harder as you have to carry around more mass.

**wilk0** · 14-12-2011 08:24 AM

cheers for the advice I don't mind sacrificing some endurance in the short term, but once i get to a higher weight I plan to maintain that and get my endurance back on level with it, basically like a cycle which you guys suggested, aslo i know 15kg seems like a lot in 6 months, but i managed to get from 75kg to 85kg last year in 3 months with hardly any fat gain or steroids, protein and oat shakes is all I need, maybe 90kg is more realistic but hey I like to set the bar high.

**Dolphinski** · 14-12-2011 08:49 AM

Ok, assuming you'd not worked out before when you went from 75kg to 85kg, and you were doing a standard caloric daily surplus type diet, you can at most synthesise a couple of kg of muscle a month, but this type of gain will only last around 6 months tops before settling down to around 1-1.5kg a month and as you start getting stronger, it'll drop to about 1kg a month after you've been training about a year. Physically, it's impossible for your body to synthesise more lean tissue than this without growth hormone supplementation. So even assuming amazing newbie gains, when you put 10kg on in 3 months, 40% of that was still fat.

So when you say you hardly put on any fat during this time, was that measured using accurate fat measurement analysis like a Bodpod? The reason I ask is that there's a fairly broad percentage (i think it's around 13-18% bodyfat) when the body looks pretty much the same and though you don't physically look very different, you're still adding bodyfat.

The other problem you have is that to really maximise muscle gain quickly like you want to do, you run the risk of putting more fat on unless you're absolutely pinpoint accurate with your caloric intake and expenditure. Throwing an extra gallon of milk down you (or something similar) to go into a large surplus of calories is going to make you fat (as well as putting the muscle on).

There's nothing wrong with this though, you can always go on a cut at the end of your bulking period. My point is simply that if you're overeating to the point of overcompensating for muscle synthesis (e.g. gaining more than 1kg a month), you'll inevitably put some fat on as well.

**wilk0** · 14-12-2011 05:09 PM

cheers dolpinski wise words, thats pretty much what i shall be doing bulking then cutting and imropveing while my cardio for few months, then rinse and repeat,. failed to mention i probally put that 10kg on so easy as I had been abroad with pretty poor nutrtion for 7 months although I was working out food just wasn't available in quantity lol.

**wilfred** · 19-12-2011 03:21 AM

think of it like this as well if you were 15% fat and then put on 10 kilos but were still 15% fat, that means you put on fat as well as muscle, its just your still the same fat ratio at a higher weight.

Say you put on 15kg pure muscle in a year, does that mean you will put on 15kg of muscle the next year, and the year after that etc etc

Of course you wouldn't, even if you were on steroids.

It isn't uncommon to put on a lot of a mass when new to training due to both increased resistance training and being at a point in your life where your hormones allow it. Forgive me if this isn't the case with you, but i am guessing it is.

I put on 15 kilos muscle in the first 18-24 months i trained (20kg total), the next year after that 6 kilos, the next year after that 2 kilos (whilst dropping fat).

You are welcome to give it a shot, but i think you need to make your goals more realistic. I don't think you will find anyone on this board who will tell you different.