GOMAD Experience

[5atfink]

I decided to try GOMAD for a month to try to get my squat up & increase my overall mass after a few months (April-June) of getting nowhere due to; taking 1 x weeks break then returning back to training for 2 weeks only to pull something in my mid back whilst doing 80kg for the first time resulting in 2 weeks off. In addition to then start to train again but then take some more time out to go on holiday for 10 days.

My bodyfat has crept up over the last 6 months, & before starting GOMAD I estimate I was around 19%ish (my girfriend pointed out to me on holiday I actually had some cellulite on my torso). So instead of trying to loose this body fat first, I thought I'd increase my strength & gain more muscle before trying to get rid of the fat so wasn't too fussed about gaining a couple of percent.

Few stats about me: 28yrs old, 5'11, generally slim build.

Starting weight : 73kg
Target weight : 80kg

Starting working weights: Squat: 75kg 5x5 . Bench 57.5kg 5x5 . Row 60kg 5x5 . Dead 90kg 2x5 . Overhead 37.5kg 5x5.

An overview of my GOMAD training log is here:
http://stronglifts.com/forum/5atfink-gomad-training-log-t17828.html

So for 4 weeks I got stuck in and tried to drink 6 UK pints a day on top of my usual feeding habits. I will admit there were a couple of days usually on a Sunday when I only hit about 1/2 GOMAD, but generally my calorie intake varied from 4500kcals - 5500kcals.

Over the last 6 months my trousers have gone up from 30" waist to 32". But in the last month all my 32" trousers have become exceptionally tight on the waist, thigh & seat! I've had to go out & get some more trousers for work (damn I miss wearing jeans!). My shirts 36"/37" (Small) have also started to pull across the back, chest (& stomach) - which has been very uncomfortable in London heatwave. I think I maybe ready for a fitted Medium shirt!

Weigh ins:
Starting weight. 15/06/09: 73kg . estimate bf @ 19%
Sunday 21/06/09 : wrote down and lost the info
Sunday 28/06/09 : 75.6kg . 19.6% bf
Sunday 5/07/09 : 77.3kg
Sunday 12/07/09 : 78kg . 21% bf

Working weight as of Tuesday 14 July
Squat: 95kg - 20kg increase
Deadlift: 105kg - 15kg increase
Bench: 65kg - 7.5kg increase (although last attempt before deload)
Overhead: 42.5kg - 5kg increase (although last attempt before deload)
Row: 67.5kg - 7.5kg increase

The last week of my GOMAD my training sessions were very hard, feeling tired & run down. My last attempt of Squat @ 92.5kg really took it out of me so much so that I struggled to clench my fists afterwards. This lead to missing the bench afterwards as I just could not grip the bar. More info on my training log (link above). My squat is taking quite a while to complete also, last time it took around 30 minutes.

Now that I am at 21% body fat I want to focus on reducing my body fat while trying to maintain my weight & steadily increase my working weight. My long term goal for body fat is 9%-10%. I was going to follow Mehdi's 8 nutritional rules diet which I generally do anyway except from now on only have starchy carbs post workout & start to introduce cardio (where I'm going to fit this in I don't know considering I don't get back from the gym till 9pm-9.30pm on a week night already!)