** This thread discusses the content article: The Gomad Diet- Is a Gallon of Milk a Day Really a Good Way to Put on Mass? **

Ah sorry if my question seems stupid, but i've only just, as of the beginning of December, decided to get serious about gaining some mass and getting lean. But with the Gomad diet, would you
1. have to do weight lifting everyday?
2. gain alot or a fair bit of fat from this diet?
3.have to do serious weight lifting, as in barbell and all that to have significant results?

Because the only weights I have are a pair of 10 and 20 pounds DB, of which I only use the 20. And right now I'm just looking for ways to gain a good amount of mass before I attempt to get lean for a body similiar to Cam Gigandet.

And at 120 pounds and just turned 16, i think I could use the mass, once its muscle, since I'm trying to lose some body fat so that my abs become visible without having to tighten them.

James,

I don't recommend doing the GOMAD diet. It's probably better just to throw in a chocolate milkshake with some fruit once or twice a day to start putting on weight.

Also, at 120 pounds, supplementing 2600 calories outside of your main diet would be WAY too much, too fast for you. Your stomach wouldn't be able to handle it. Just start eating around 500 calories more than usual per day and start building your way up.

As for weights. I'd say that for the best results, you're going to want to use weight, but if it's not an option, you can still do decently with pull ups, planks and l-sits, dips, bodyweight squats and a variety of different push ups.

An example body weight workout plan that might be good for you to start would be something like:

Monday, Wednesday, Friday: Incline push ups on chair, diamond push ups, normal pushups, planks pull ups, chin ups, and dips. (at a more advanced level you can throw in an l-sit.)

Sunday, Tuesday, Thursday: Squats/Sprinting.

Saturday: Rest

Also, any time you put on weight you're going to put on some fat. The GOMAD diet in particular, which I don't recommend, puts on a fair bit of fat. If you put on wait more slowly and steadily, you'll get bigger more slowly but have less fat to trim off at the end.

Hope that helps,

-Rafi

Thanks I try that out, and I suppose in place of the milk I'll go ahead with the milkshakes, and some protien shakes I just got.

The looks good but I don't know, i'm looking for the best results I can get fast, but as you said I'll have to try and get some weights other than dumbells, though I do have an old wieght machine, though I'm unsure of whats a good routine with it, though I'm mainly focusing on my pecs, back and arms, pecs being the foremost right now.

The only good routine that I've found that looks like I could do with my resources is the following one
20 pushups, then 15, 10 and 5 with ten second rests between each, followed by 10 DB chest flies and 10 dumbell presses.

I haven't really come up with good routines for the other parts except for my abs, of which i found this www.ehow.com/how_4460791_get-eightpack-month.html

Thanks for the advice and any future advice you can give.

James

It's hard to really give anything more than general advice without knowing your specifics like height/weight, how many push ups you can do 3 sets and what you're comfortable bench pressing.

Here's an example of something I would recommend for bodyweight only and you can adjust it to your level (NOTE: this is just an example of different exercises, it's not a real workout plan):

all rest periods are 1 - 2 minutes in between sets

For chest:

BODY WEIGHT ONLY:

Dips: 15 for 3 sets.

Push Ups: 20 for 3 sets.

Incline push ups: 15 3 sets

Arms extended push ups: 10 3 sets

Diamond push ups: 15 3 sets.

UPPER BACK BODY WEIGHT: Pull ups, pull ups with weight, more pull ups.

LOWER BACK BODY WEIGHT: Superman, bird dog.

TRICEPS: Dips

BICEPS: Chin Ups (palms towards you, also gets chest)

SHOULDERS: Pull ups again.

ABS: Planks, L-SIT, Leg Raises (lie flat and keep your legs 2 inches off the ground for 1 minute.)

The Gomad diet is definately not something you should do,if you plan on being healthy in old age. 75% of men over 70 have heart disease to varying degrees, it is very common and principly caused by taking in too much saturated fat which raises your Cholesterol levels. Cholestrol is something essential but your body has all it needs anyway. I suspect a gallon of milt a day will raise your cholesterol levels to dangerously high levels,their are no symptoms of this so it is best to avoid an excess of dairy products.

Rafi,I tried dips today for the first time and was surprised at how difficult they were. I could only do 4,are there any benefits to functional fitness from doing dips and is it worth taking time to improve. There are some exercises that don't improve you functionall fitness. With chinups you get big biceps but your not really any fitter the same applies to calf raises, I just wondered if dips was like those exercise I mentioned.