GOMAD Success Stories: Share Yours

[bluestreak]

Congrats mate. I can see the difference as well. Great job.

I just love success stories

[Mehdi]

Good work Jay3x4!

[guru]

At first glance I thought - Wow, look at the tummy he has gained. But a better look at the pictures revealed that the shoulders & arms have got bigger, legs have got bigger & most striking is the gains in the neck. You really have a bull's neck now.

Heaps of Congrats.

[DaveT]

The two areas that are most noticeable, Jay3x4, are your shoulders and thighs. Thighs have really grown and your collar bones are nowhere near as prominent on your shoulders as there's a decent amount of mass around them. Congrats and keep lifting, eating, and sleeping!

[Jay3x4]

Thanks, guys!

Bluestreak: Thanks for doing what you did, as seeing your results inspired me to try it as well.

Mehdi: Thanks for doing what you do. I felt lost until I found this place.

guru: My stomach isn't the happiest place on my body right now, to the point where I almost decided to start doing some cardio, but I figure that will take care of itself as I keep moving the weight up and as I get my carbs down and my protein up.

Seeing results is the ultimate motivation. I am rejuvenated now, and ready for more!

[eLvarouza]

Might as well post mine since it's been awhile since I did GOMAD.

# How much did you weigh before doing GOMAD?

165lbs if I recall correctly. It might have been 160lbs, but that seems a little low. Height: 6' 1". I had weighed 150lbs before that; went up to 165lbs doing SL5x5 without the GOMAD.

# How how much weight did you gain doing GOMAD?

I hit 202lbs before I got sick, lost some weight, and screwed up my squat form. So about 35lbs.

# How long did you do GOMAD?

I think about 3 months, maybe 4. I wasn't terribly consistent with the GOMAD, but I almost always had 3/4 of a gallon. I probably reached the full gallon 2/3 of the time.

# How much did you squat/bench/deadlift before & after GOMAD?

Before

Squat: 5x5x185lbs
Bench: 5x5x140lbs
Deadlift: 5x185lbs

After

Squat: 3x5x282.5lbs, 1x300lbs (300lbs felt light)
Bench: 3x5x185lbs
Deadlift: 5x295lbs

# Looking back: which mistakes did you make?

I was inconsistent in my training except for my squat. I deloaded on things too early and didn't get my form down properly for things such as the deadlift and power clean, hence the not so large increase in the deadlift. I oftentimes didn't leave time for myself to power clean. My results were good, but they could have been better. I'm not saying this to feel sorry for myself; I'm saying this because my squat increased by about 100lbs, my deadlift increased by 110lbs, I gained 35-40lbs, and I feel this was pretty damn good. However, someone with his head out of his ass and good form on all the exercises can do better than this.

# What are your best tips for someone starting GoMAD?

Get good form on all the exercises first. There's no point starting GOMAD if you're still working on form and you're squatting the bar. Also, don't miss reps. The GOMAD and a lot of food is key here, as this is how you recover. Don't make stupidly large increases in weight, microload if you're near stalling, keep your form tight but don't be afraid to increase weight the next workout while you try to fix a minor form issue (i.e. try to fix your form as you increase weight instead of deloading unless it's a major problem), and drink the damn GOMAD.

[Jay3x4]

I started back on the GOMAD after thinking about it some more.

During the time I was on GOMAD, I was still lifiting a relatively low amount of weight, so I mostly put on fat for a while. It's only been in the last 2-3 weeks that I've become noticably bigger, and I wasn't drinking much milk during that time. I've hit a wall on both of my Presses (BP: 105, OHP: 75) and I don't know how to get past it. Maybe this will help. On GOMAD, is a total of 4500 calories enough? Or should I be shooting for more?

[BigDumGuy]

Hey Guys,
I posted this to Tim Ferriss's website.
I did GOMAD and worked out single set to failure (five secs down and five up). You can search on Bodybuilding.com for Tim's program and workout

I have worked out for 21 years and was a traditional lifter for twenty of those years. For the past year I have been following the Crossfit Workouts supplimented w/Stronglifts 5x5. I saw your program and decided to gamble a month of my life. Well…
I was 6'6" and 280Lbs at the start of your program. I don't measure body fat as percentage but as a direct measurement at the navel pinch point (two inches east of your belly button). My measurement has stayed at 4mm for the duration of your program.
I am now 292.
My bicep with arm straight out went from 17 to 18".
My thigh went from 28 to 29"
My chest and lats fully extended grew from 50" to 52.5".
My waist navel measurement has stayed at 36.5 (I know that needs work! It's tough; genetically I have a big stomach) I can see my abs.
I worked out a total of 4.5 hours in three weeks and made sure to SLEEP at least 7 to 8 hours a night.
I adopted the Zone diet principles a year ago so I was already on board w/ your “Slow Carb” diet.
In order to increase caloric intake the ONLY THING I CHANGED was to drink one gallon of whole milk a day.
I make my own protein bars (steel cut oats, whey protein, crushed smart start, chocolate chips, natural peanut butter, and whole milk. Mix and place in fridge. Google this recipe. Taste better than anything I have bought.
So in summary,
I gained 6lbs a week for THREE WEEKS. Ended at 298, dropped back to 290 looked great
Update
2nd GOMAD diet (I only do GOMAD a month at a time)
2nd week in, I weight 298 with a goal weight of 315.
My Crossfit total before I started GOMAD was 225 Front Press 375 Dead Lift and Squat 500
I have not totaled since i started Gomad but I now use 405 for DL and Squat! That's 5sec up and 5 down for at least a minute!!!
GOMAD IS THE BEST MUSCLE BUILDER I HAVE EVER SEEN!!!
Bodyfat stayed the same. i get cardio from chasing my three little monsters.
Go Luck and GO MILK!!
Thanks!

[wrenchhands]

Haha, Tim Ferriss, his claim seemed like BS'y.

[Leanstrong]

Hey Guys,
I have yet to try GOMAD, but I found this guy off of bodybuilding.com and found it very inspirational:
http://forum.bodybuilding.com/showthread.php?t=923892&highlight=rippetoe
his weight went from 153 to 195 in about 4 months
his lifts:
Squat 145x5 to 250x5 ATG
Deadlift 135x5 to 290x5 (double overhand ... I'm pretty sure I can pull 315 with alternate grip)
Overhead Press 95x5 to 150x5
Power Cleans 95x5 to 150x5
Bench Press 155x5 to 230x5

[wrenchhands]

LOL @ the dude who posted the t-nation link about weight gaining being much fat. As if that dude who bulked up was fat.

[Leanstrong]

LOL @ the dude who posted the t-nation link about weight gaining being much fat. As if that dude who bulked up was fat.

haha seriously. I would gladly bear a measly two extra inches in my waist for those kind of strength gains. Plus, look at his profile pic, he obviously burned off any fat he added and then some.

In fairness to the guy that linked that article though, the guy that did this did eventually go overboard and kept doing GOMAD after these results for way too long:
"Regarding the question about my diet, I drank a lot of whole milk and ate tons of beef & potatoes. That was mostly it, really. Not the best diet by a stretch, but it worked. Most of those were beginner gains as well mind you. I got to 212lbs at one point, but I was kinda fat. The pics you see in my profile are at my best shape at 180lbs, which took almost a year to reach after hitting 212 chunky. It's been a great learning experience though " (page three of that thread)

Seems like GOMAD is perfect for milking out (pun intended) "newbie gains", but you can never expect that same rate of progress as an advanced trainee. It will just make you fat

[elgon]

People may not understand how important this is to me.
The FACT that I could not gain weight was nothing but a myth. Total Bullshit!
Why on earth didn't you start this site sooner mehdi??? (Not complaining though..)
It is exactly 10 days since I started GOMAD and Strong Lifts.
GOMAD is hard as hell and I must admit i have been slacking on it and not finish the whole 4 litres of milk daily and even skipped a whole day completely.
Well, not anymore.
Reason??:
Previous weight: 60Kg.
Current Weight (Definitely SL&GOMAD): 63Kg.

Both weights were measured with Different machines multiple times and the current one with 3 machines (Last night, this morning and after workout at gym and home machines).
3KG!!! In 10 days!!??
I know I gained fat but not all of it can be fat cause then I would look ridiculous. And right now I don't care about the fat anyway.

I am now worried that this means my gains will start leveling off too soon
please keep going!!

[Trappistes]

Hello, I've lurked this site for about a year.. trying to motivate myself into gaining weight.
and after many attempts of half-assing it, i finally set myself some long term goals,
First and foremost, quit smoking and gain some weight! I officially have not had a smoke
since April 4th. of this year, and as of recently i have begun the weight gaining goal.

I forgot to weigh myself before i started but the last time i weighed myself i was 115-120 pounds
5'6"

I started GOMAD Around 1 month ago, starting at 120 pounds i would say.
and i am now topping 150 pounds, and feeling alot better of myself.

i do have some before and after pics, the before pic was uploaded awhile ago
from when i was half-assing the thought of lifting.

BEFORE :


AFTER :


And i will not stop till i am at least 165.

I will also say, i have to deal with panic attacks alot, and the weight lifting has
helped me tremendously with my breathing while my heart is pounding fast.

Anyway thanks for reading my little story! and i will post again once i have reached
my 165 goal.

Joshua

[Mehdi]

Great stuff Trappistes! Good luck on the 165lbs!