Haha no training especially freeweights just makes you sore, you will get sore for like month and then your body will adapt. Many people actually learn to love it and wear with a badge of honour!
Stretching hard immediately post training especially hamstrings and chest, makes you much less sore also.
No, like I said, eat huge/GOMAD every day until you hit 150(can actually happen pretty fast). If your feeling reealy stuffed I guess its ok to take one day ‘off’ eating big
You should really just concentrate on putting half a kg on per week for your first 3-6 months of training.
Then half a kg on per two weeks for your next six months.
From there focus on increasing your food intake in tiny increments over time without adding significant fat.
Assuming you are consistent with your training youll find when you have these underlying goals, that you will magically not need to fuss about magic ratios of saturated vs other types of fats or most other stuff.
The Onus Wunsler Beginner Program
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating) have not done power cleans as my barbell is in my room and it is pretty explosive
Workout B
3x5 Squat
3x5 Bench Press
3x10 or 5x10 Back Extensions (unweighted if progressing to GHR, weighted if not) Instead of GHR i just do calf raises… I only have a barbell bench and rack
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
I will probabaly sell it all once I pass my test and get a car so I can get a membership (Public Transport takes very long and I am asleep at 10pm and up at 6 am
Read after tea time nsft
I think I’m starting to get constipation from the milk… 
even though I am british+irish and white as fuck wtf
Apparently it is due to Milk protein intolerance but never had it before maybe because I’m having so much protein from milk?
Take a few days off the milk and then build back up with 1 pint a day and also can get some lactase or general digestive enzymes.
Milk/GOMAD is just one of many tool in the bulking toolbox. -Wouldn’t get hung up on it. I would personally say stuff like the Clint Darden tip to slop olive oil on everything is just as effective and healthier
I already do lol polyunsaturated fats are important and I am just gonna leave GOMAD haven’t shit for 2 days lmfao
I’ve heard I can do strength and a hypertrophy based program at the same time to gain strength and build muscle, Just need to read on how to properly orient the cycle of strength hypertrophy etc, Also I hear Brown Rice is IGF1 rich like milk so I think that will be the main carb I use on my next plan
You really don’t need to read anything else. You just need to do. Train and eat. Stop overanalyzing. I have never in my life heard of of the IGF1 content of rice being used as a reason to eat it. That’s just another example of focusing on unimportant minutia.
You were “about 120lbs on a heavy day” when you started this thread two weeks ago. Exactly what do you weigh now?
Hey man, your pretty harsh on the kid, so what if he’s misguided and not listening we all have been there. Sometimes I wish I knew better, then I stop and think hard lessons are better than the easy ones. Just my 2 cents.
HAHA!
That’s the best thing I’ve heard in a while.
Unfortunately your liver is going to make short work of any IGF1 that goes in your mouth. If you like brown rice the best then eat that, otherwise use a different carb source.
And it’s very common to have problems digesting milk, so yeah you might need to avoid it.
I honestly don’t understand this. “So what” if he’s misguided? “So what” if he’s not listening? Like, really? “So what”?
He came here literally asking the forum for advice. If he’s misguided, that needs to be addressed and corrected. If he’s not listening, he needs understand that it’s a dick move to waste the time and energy of the experienced lifters who chose to offer their advice.
You did see where this kid had a thread 5 months ago about planning his steroid cycle. But, hey, “so what” if he wants to do steroids at 18 years old and 125 pounds. The hard lessons are better than the easy ones, amirite? Luckily, the harsh guys who responded in that thread seem to have dissuaded him (for now).
No doubt, plenty of guys were dumb beginners who thought they knew it all at some point, but that doesn’t mean we have to let it slide when we see it happening. Ignoring it instead of addressing it would do this kid even more harm in the long-term. Am I harsh? I really don’t think so. Certainly not compared to other guys who could’ve answered. I’m direct in highlighting issues that the kid is overlooking. Other guys are giving him solid info here, I’m approaching it from a different perspective.
Imagine you are doing an exam and it is a 6 part exam and goes for 3 hours.
Part 1 is worth 50% and is easy
Part 2 is worth 30% and is a bit harder
Part 3 is worth 10% and is challenging
Part 4 is worth 7% and is really hard
Part 5 is worth 2% and is almost impossible and
Part 6 is worth 1% and is downright impossible
Right now, all these fat ratios, igf1 intake - youve spent 2.5 hours on part 6 of this test and are staring at a big fat zero.
Calories and macros will get you upto 80% of your results. Get this consistent and you will grow but you need to apply appropriate time to it. You cant expect to ace it in the last 15 minutes of the exam.
The only magic ingredient missing here is your ability to apply the basics on a consistent basis. Anyone telling you different is feeding on your insecurities- probably to make a buck. You will be much better served taking all this time spent on your research and applying it to recreational reading or learning something. Ironically, that is likely to have a larger impact on your physique than all these fiddly tweaks you’re wasting time on.
I said it was one reason to eat it not the sole I don’t think you’re quite taking in the information I’ve said
Tsantos’ exam analogy is gold. Nice stuff, man.
I’m taking what you say at face value. “Also I hear Brown Rice is IGF1 rich like milk so I think that will be the main carb I use on my next plan” is literally all you said about you’re reasoning. And like several of us have said, that’s a nonsense reason to eat it.
Still waiting to hear what you currently weigh because, end of the day, that’s what determines if you’re on track or not. For someone your size, two solid weeks (plus a couple days) is plenty of time to see some progress if you’ve been applying the right info.
Okay so I weighed myself the same time, Same content of food eaten today as yesterday, Yesterday I was 59.7 and today I am 60.0KG, I was also fully naked lol while weighing myself, I am eating peanut butter cookies which each has like 16g of Peanut butter in and I have 4 a day, I have yogurts 2 a day Protein Weetabix in the morning + Scrambled eggs Chicken and Rice, Which will soon change to Lean Beef… and the same after my cold shower after my workout which is when I weigh myself, My weights are also going up and every session I’m trying to put more weight on the bar without overdoing it.
Is it still of use to drink milk just less say like 1l also I had some Cool and Original Doritos today (Which I don’t usually do) since the macros are good what do you think about them?, I had about 100g
Yeah thats fine for both. Unless its total junk dipped in margarine you should be eating anything and everythng thats not tied down till you hit 150!
Well done for making progress btw
Yeah I looked at the ingredients and most of the fats looked polyunsaturated because it says “Sunflower Oil” etc so I didn’t think it was too bad thanks for all the help now I just recently put my bench from 35kg to 50kg
I’m not a huge fan of that approach, but to each his own. I like to eat everything that once took breath, and peanut butter and jelly sandwiches potato bread