Yeah wouldnt get too hung up on the gallon thing, a pint/big glass of whole milk a day a good idea tho. Main thing is just get a ton of quality nutrition in. Weight gainer fine also
Get a copy of Starting Strength by Mark Rippetoe and read it. Make your own choices, but he recommends whole milk, and not as a substitute - he talks about how it also has growth hormone and creates the perfect anabolic environment.
However, I did a half gallon of skim a day for about a week and gained a few pounds. Bottom line, if you’re adding muscle, you’re going to add fat. But, it’s easier to get rid of fat than to gain muscle, so, bulk, then cut. Everybody’s different.
Read the book, then decide for yourself.
Whole milk is much better. Dietary fat is important to building muscle. Your understanding of dietary fat is poor, if you’re assuming that ‘leaner’ food is better for anything.
x2.
I drink exclusively whole milk. I also put generous portions of heavy cream in my coffee. I am leaner (and stronger) than I have ever been.
(the whole milk is not the sole variable here, I’m just making the point it doesn’t make you fatter just because it has fat in it)
This is a complex issue.
This thread full of the humorz
You need leg mass for speed???!!!
You drink skim milk??!!!
You need to do a lot more deadlifts.
How about you just do Starting Strength or 531 for 6 months?
And drink a gallon of whole milk a day.
Sigh* I was enquireing and yes you need large legs for speed look at Usain Bolt because we use Anaerobic respiration for sprints etc.
There’s a bit more into that then “large legs” for speed.
Humor us.
What’s your best 5k time?
what is your current workout plan,that you are doing now
Cutting?
At 5’7" 124lbs?
Lol
You’re 3 lbs over the minimum weight for your height.
You need to just put on mass.
You need to lift big and eat big.
And drinking skim milk isn’t going to do it.
a few things…
it doesn’t matter if sugar is ‘natural’ or not. sugar is sugar, period.
I pay zero attention to whether fats are saturated, unsaturated, etc. It doesn’t matter enough to pay attention. Just get your fats from animal fat (meat or milk) and oils (peanut butter is one of many examples) and you’ll be fine. Don’t over think the details, it will make your life unnecessarily hard. Any effect this may have on testosterone is negligible.
You also should NOT be concerned at all about getting fat, because you’re sooooooo small. Seriously man, get your priorities straight.
And Usain Bolt does not have big legs. Mine are much larger and I don’t run at all. Runners never have huge legs. They’re bigger than someone like you, but his legs are proportional to his upper body. Also, when you reach any distance over about 800m, legs begin to get significantly smaller, as far as the top athletes are concerned. As someone who has 27" legs, trust me on this one. Big legs SUCK for running. The biggest hindrance is the discomfort of my legs rubbing together. Tights help a bit, but when the distance gets longer than a mile, it gets rough.
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I feel like I’ve conveyed my general idea effectively, but I really want to summarize what I think about your situation. You need to eat a lot more, you need to work out as frequently and as intensively as possible, and you need to stop over thinking things. I’ve learned through my years of training that the simpler my nutrition and lifting programs are, the better. Take this to heart.
Sound like you’re wasting your breath Flipcollar…the OP is “young, dumb, and full of cum” LOL
Take it from a guy that over thinks everything…I think you’re over thinking this.
Eat (a lot), lift (Squat, Bench, OHP, Dead), sleep (8 hours minimum), repeat.
When you get up to 160 lbs of lbm, then you can worry about the golden proportion and start with the iso exercises.
I know it says to squat alot but will only them excersizes help my Legs, Back and Chest or will I gain there anyway without targeting them?
It’s in the book. You can do others, but you need to limit them. Read the book, or 5/3/1, or Greyskull, or WS4B, etc…
I started high school at 5’9" and 130lbs. I graduated high school at 5’9" and 190lbs, with visible abs. You can gain plenty of muscle without adding test and deca, especially at your age. And here is something to think about - when I went to basic training I got weaker and fatter, albeit able to run slightly farther and able to walk long distances with a bunch of gear. I seriously don’t think think that bulking is going to help you. Physically, basic training was a joke for me after football, track, wrestling, and powerlifting. But if I had gone in just 20lbs lighter I practically could have slept my way through the whole thing…
You will need to do high rep bodyweight exercises, and being heavy doesn’t lend itself well to that. You will also need to be able to move long distances for extended periods of time, and again, being heavy isn’t good for that.
Focus on gaining strength and stamina without putting on a ton of bodyweight, and you’ll do better than most. If you prepare this whole year leading up to service you will be in good shape for it.
Jesus christ…I’m 5’7 & 195lbs and for me this is very underweight. If I can build that with low t and no AAS anyone can.
If you’re 5’7, 195, and very lean, you’re not underweight by any means. If you were competition-lean at that weight, you would look ridiculous. I’m an elite level powerlifter, and I’m the same weight at 3 inches taller.
Just make sure you know how to train and eat yourself before you starting trying to tell other people LOL