The squat and milk diet

Day 25

2009-09-27T16:32:00.000-07:00

Horrible day. I took Super Pump 250 before my workout, and within 15 min of taking it I started feeling dizzy and my heart was beating against my rib cage. I went to the gym and I could not even unrack 295 lb. So I struggled to squat 225 5*5 and tried doing some pull ups. But in general I was too dizzy and sick to lift today. I probably will NEVER EVER take another supplement again.

Day 24

2009-09-25T21:20:00.001-07:00

Weighted in at 217 lb, and I am really having trouble getting up to my target of 220 lb. I only have 2 more days of the super squats left, before my 6 week time is up. After that I will slow down the eating and try to burn of the fat that I have put on. I am currently at between 15 and 16% body fat, I started at 12-13%. So I will need to go and burn roughly 8-10 pounds in order to get back to the same shape as I was. After my last super squat workout on tuesday, I will try to give a post about everything I learned and what I wold do differently.

My workout:

Squats: 2*10 @ 135

1*10 @ 295

1*6 @ 295

I had a real rough day today, I was dizzy the whole day, and I hope to do better on Sunday.

Military Press: 5*5 @ 155

Pull Ups: 3*5

Calves: 4*20 @ 450

Rows: 3*10

Day 23

2009-09-24T17:25:00.000-07:00

I weighted in at 216.5 lb today. I was supposed to do a lower body workout, however since Tuesday, my knee has been killing me. I decided to do change up the days and went a head and did upper body instead. My workout:

Bench 1*10 @ 135

5*5 @ 240

Incline Dumbbell: 4*5 @ 100 lb each

Dumbbell Fly: 3*8 @ 55 lb

Dips: 4*10 @ body weight

Pullups: 1* failure

Day 22

2009-09-22T17:19:00.001-07:00

Good day, I weighted in @ 217 lb. But I have come to the point where the 20 rep squats are harder mentally then they are physically. I only have a few more workouts left before this is over. I am really close to my goal weight of 220 lb, so thats why I have slowed down the food consumption over the last week.

My workout:

Squat 2*10 @ 135 lb

1*20 @ 285 lb

Pull over 1*20 @30 lb

Military Press 3*5 @ 155 lb (I need to stay at this weight next time)

Calves: 3*15 @ 450 lb ( this is really easy for me, but I can't stack any more weight on the machine)

Pullups...could not finish them, because my partners shoulder got hurt and we had to tend to it.

Day 21

2009-09-21T20:20:00.000-07:00

Today I weighed in @ 216 lb. This was my workout:

Bench: 1*10 @ 135 lb

5*5 @ 235 lb

Dumbbell Incline: 1*6 @ 100 lb

3*5 @ 100 lb

Dumbbell Fly: 3*8 @ 50 lb

Skull Crushers: 3*8 @ 95 lb

Dips: 3*9 @ body weight

Day 20

2009-09-20T16:56:00.001-07:00

Today was very bad, I have come to the point where I am kinda board of doing the 20 rep workout, and it is now starting to take a mental toll. I only have 5 more workouts left on this, before I switch to another workout. Today after finishing the squats as I was doing the pull-ups I almost threw-up a few times. My weight today was 218 lb.

My workout:

Squats 2*10 @ 135

1*20 @ 275

Pull over 1*20 @ 30

Military Press: 5*5 @ 145

Pull up 6*3 @ Body weight

Rows 3*10

Day 19

2009-09-18T18:15:00.000-07:00

I could not workout yesterday because of a physic lab, and a physic test and an econ test this morning. However I did go in today and continue as I would have. I weighed in @ 216.5 lb today, and I was not as bloated as I was when I had weighed this much before. Today was a real good workout and I was an animal in the gym:

Bench 1*10@ 135

5*6 @ 230

Incline 2*5 @ 95 lb dumbbells

1*6 @ 95 lb dumbbells

1*7 @ 95 lb dumbbells ( I think I am ready to move up to 100's(

Dumbbell Fly 3*8 @ 55 lb

Tricep 3*10 @ 150 lb

Lat Raises 2*10 @ 25 lb dumbbell

Front Raises 2*10 @ 25 lb dumbbell

Day 18

2009-09-16T07:48:00.000-07:00

Ok so yesterday I could not finish the workout because I had to leave the gym early; however I went into the gym today in the early morning and weighted in at 215.5 lb, after breakfast.

My workout:

3*6 pullups

5*5 Military press @ 145lb

3*10 Rows

3*10 Bent Rows

Day 18

2009-09-15T17:50:00.000-07:00

Today was a terrible day: my weight went down to 212.5lb, but I was not bloated at all and I am pretty sure I lost a lot of water weight. Also all I did for my workout was the squat. I did 13 reps at 275lb, and then I failed. So I went again and did the last 7 reps.

Day 17

2009-09-14T18:59:00.001-07:00

Today I weighted in @ 215.5 lb. But not as bloated as yesterday. This was my workout:

Bench 5*5 @ 225lb

Incline 4*6 @ 95lb dumbbell

Fly 3*10@ 50lb dumbbell

Skull Crushers 3*10

Tricep 3*10 @ 155 lb

I did not do any deltoids, because after working out I went to the store and carried my groceries back 2 miles. After 4 bags of groceries, my deltoids were burning a lot.

Day 16

2009-09-13T19:34:00.000-07:00

Today I weighed in @ 216.5 lb; but i have been feeling really bloated, so I think in the next few days I might drop down a couple of pounds...but I am not sure. I still notice the fat that I have gained, but from 210 to 216, there really seems to be no differences in how fat i look.

My workout:

Squat: 3*10 @ 135
1*19 @ 275 (I decided to jump up 10lbs since last time, but it did not workout out. I really tried hard on the last rep, but I was gassed on the 17th.

Pullover: 1*20 @ 30

Military Press 5*6 @ 135

Pullups: 6*3 @ body weight

Calves: 3*10 @ 450

Bent rows: 3*10

Day 15

2009-09-11T19:21:00.000-07:00

Today I weighted @ 214.5 lb once again. I was hoping it would be higher, but i guess not too much happens in one day. But today I did a one rep max test on bench press and it went real good.

Bench: 1*10 @ 135
1*5 @ 185
1*3 @ 225
1*1 @ 245
1*1 @315 (my previous max was 290, so it increased 25 lb, my last test was late july)

Incline: 4*5 @ 95lb dumbbells

Dumbbell fly 3*8 @ 50lb dumbbells

Lat Raises 2*10 @ 25lb dumbbells

Front Raises 2*10@ 25lb dumbbells

Skull Crushers 3*10 @ 75lb

close grip bench 3*10@ 75lb

Tris 3*8 @ 150 lb

Day 14

2009-09-10T05:13:00.000-07:00

Ok today was a good day. I had a lot of sleep and I have been eating A LOT the last few day. I weighted in @ 214.5 lb on an empty stomach. This brings my total weight gain up to 14 lbs in 3 weeks. This is what I did:

Squats: 2*10@ 135

1*20 @ 265

Pull overs: 1*20 @ 30 (I did these on tuesday, but I forgot to write post it)

Stiff leg: 2*10 @ 135

Calves: 3*10 @ 450

Pull ups: 5*3 @ body weight

Day 13

2009-09-10T05:08:00.000-07:00

I was not able to post the last couple of days, because I have had a few test. But I have continued working out. My weight on tuesday was @ 211.5 lb on an completely empty stomach. I did not have a good workout because I did not have enough sleep...around 5 hours. My workout on tuesday:

Squat: 2*10 @ 135

2*10 @ 265 ( I was not able to keep the weight on my back, and it fell)

Stiff leg: 2*10 @ 135

Pull up: 5*3 @ body weight ( I decided to let go of lat pulls and do pull ups instead)

Military press: 5*6 @ 145

Day 12

2009-09-08T02:19:00.000-07:00

Weight in today @ 210.5 lb...I think someone messed with the clabarition on the scale. But I have been having a hard time to eat, so I have been taking one serving of ON Serious Mass..which has about 1250 calories and 4.5 grams of fat, 250 grams carbs, and 50 grams of protein. It was pretty cheap.

This was my workout:

Bench 1*10 @ 135

1*6 @ 225

1*4 @ 245

1*2 @ 275

Incline 4*6 @ 95lb dumbbells

Butterflies 3*8 @ 50lb dumbbells

Tricep 3*10 @ 150 lb

Lat Raises 2*10 @ 25lb dumbbells

Front Raises 2*10 @ 25lb dumbbells

Day 11

2009-09-06T11:36:00.000-07:00

Today I weighted in @ 212.5 lb on an empty stomach. I have been drinking about a gallon of milk everyday; however my other food intake has not been as good. It has been hard for me to eat well. As far as my fat gain, this morning I did notice some more gain of fat around my chest and upper back. It is coming to the point where it is bothering me a little bit. But I have began to notice that my body goes through a cycle of looking really bloated and a little fatty, and then going back to looking lean.

This is my workout today:

Squat: 2*10 @ 135lb

1*13 @ 265lb (I tried my best, but my back was killing me) hopefully I will be able to complete it on Tuesday

Lat pull Down: 3*10 @ 165lb

Rows: 3*10 @ 165lb

Calves: 3*10 @ 450lb

Military Press: 3*8 @ 135lb

Day 10

2009-09-04T05:40:00.001-07:00

Ok, I could not go workout yesterday because I had a ton of homework due, and my physic lab took a lot longer than expected. However I did go in today and workout both the upper and lower body at the same time.

My weight today was 211.5 lb. But I had a completely empty stomach and it was right out of bed. SO this is probably the most I have weighted in the last few weeks. Also I did notice today that I am gaining some fat around my chest and it is kind of bothering me; but I have started using bigger t-shirts. But on the plus side my waist is still the same but my thighs are bigger. I found this out by trying out my jeans. It was still really loose around the waist, but it was really tight around the thigh.

My workout:

Squat 2*10 @ 135

1*20 @ 260

Pullovers 1*20 @ 30lb

Bench 2*10 @ 135, 185

2*6 @ 225 ( the bench was really hard today)

Stiff leg Dead 2*10 @ 135

Incline 4*6 @ 95 lb dumbbells each hand

Tricep 3*10 @ 155 lb

Day 9

2009-09-01T16:32:00.000-07:00

It took me forever to get started today. My lower back was killing me, and the warm up squats were almost impossible to do; its sad but for the warm-ups I could not get lower than a half squat. I actually thought that I would not be able to finish the reps today.

I weighted in @ 210.5 lb, right out of bed and with an empty stomach.

My workout was:

Squat: 2*10 @ 135
1*20 @255

Stiff leg: 2*10 @ 135

Calves: 3*10 @ 450

Lat pull down: 3*10 @ 160

Day 8

2009-08-31T05:26:00.000-07:00

Had a great day at the gym today. I weight in @ 212.5lb. But I must admit for the last couple of days I have only been drinking 3/4 gallon of milk; on top of that it has been 1%. The reason for this is because I don't have a car and it sucks having to carry 4 gallons of milk from a store that is 2 miles away and for some reason only had 1%. Also, I am too poor to pay for the damn public transportation.

My workout for today:

Bench: 1*10 @ 135lb
1*8 @ 210
1*6 @ 225
1*4 @ 245
1*2 @ 260
1*2 @ 280

Incline 4*6 @ 90lb dumbbells

Butterflies 3*10 @ 50 lb

Triceps 3*10 @ 150

Lat Raises 2*10 @ 25lb dumbbells

Front Raises 2*10 @ 25lb dumbbells

Bicep Curls 3*10 @ 45, 50, 55 dumbbells

Also I did some measurements today, and my legs have grown a little bit, but my waist is still @ 32 inches. But I will admit I did add some noticeable fat in the side of the chest and in the upper back. But that seems to be the place that hits me at first.

Day 7

2009-08-29T17:51:00.000-07:00

Today marked the fifth day of the 20 rep squats. Since its the weekend I decided to sleep in a little bit. And I must admit I did hit a wall. My body was telling me not to workout today, and that maybe I should slow it down to 2 time a week instead of 3 times. But I was finally able to force myself to get to the gym. I weighed in @ 209.5 lb today just out of bed with a completely empty stomach.

This is what I did today:

Squats: 2*5 @ 135
1*20 @ 250

Stiff leg Deadlift: 2*10 @ 135

Calves: 4*10 @ 450lb

Rows: 3* 10 @ 160lb

Lat pull Down: 3*10 @ 160lb

Day 6

2009-08-28T05:32:00.000-07:00

Went to the gym at 5:30 am today. I weight in @ 212 lb, but I think on an empty stomach I would have been closer to 209lb. Any ways I drank 1/2 gallon of whole milk yesterday, and I started today off with eggs, 3 salmon cakes, potato, and 2 cups of chocolate milk.

Work out today:
Bench 10 reps@ 135
8 reps@ 190
6 reps@ 210
4 reps@ 225
4 reps@ 245
2 reps@ 275

Incline Dumbbell 4*5 @ 90lb
Dumbbell Fly 3*5 @ 60lb
Lat raises and Front raise 2*10 @ 25
Triceps 3*10 @ 165
and my roommate wanted to do some curls so I did
Curls 3*10@ 55

anyways tomorrow i will attempt the squats again @ 250

Day 5

2009-08-27T14:17:00.001-07:00

Just got back from the gym, and I feel pretty good. Today marks the fist week of my GOMAD plan. Today could have gone better, but I am not too upset. I weight in @ 206.5 once again, but I look a lot better in the mirror today. I don't look or feel as bloated as I did the last few days. I think my weight gain could have been much better if it was not Ramadan right now. This means that I cannot drink water, or eat any food during sunrise to sun set. I have tried my best to compensate by waking up at different hours of the night to drink my milk and eat 4 meals...but I failed last night by not being able to wake-up when the alarm went on. I only got 2 meals in and I 1/2 gallon of milk. Any ways this is what I was able to do today.

Squats 2*5@ 135 and 1*15 @ 250
I said on Tuesday that I would do 245 again, but my ego would not let me, and I ended up crashing on the 16th rep. I think if I was not so freaking hungry and thirsty than I may have been able to do it.

Pullovers 1*20 @ 30lb...all the 25 were gone :(

Stiffleg Deadlift 2*10 @135

Calves 3*20 @ 360

Lat Pull Down 3*10 @ 145

Rows 3*10 @ 160

The squats are definitely getting harder to do right now. But they seem to be affecting my lower back a little more. My form is correct, its just that holding that much weight without any belts for that long can be grueling.

Day 4

2009-08-25T15:10:00.000-07:00

Ok I had a little trouble logging in. But I went to the gym around 5 pm today, and it was once again crowded. But the workout today was a lot harder than the last few days, but I pushed a head. I did actually felt like throwing up.

My weight today was 206.5 lb

I think the weight difference may have been due to the different times I measured my self. Since it is Ramadan, I have been eating and drinking though out the night, and fasting all day; therefore my weight is lower throughout the day and heavier in the morning. I can confidently say right now that over the last week I put on 6 solid pounds, since my original weight of 200.5 was taken on an empty stomach and my weight today was also taken on an empty stomach. But yesterday I measured my weight with a somewhat full stomach.

The workout was the same as it was on Saturday, except I did the squats @ 245. But I will try to do the same weight on Thursday, because my last two reps were not deep enough.

Any ways tomorrow is a rest day, and I will post again on Thursday. Thank you for following.

Day 3

2009-08-24T04:57:00.000-07:00

Today was a upper body day. I went to the gym at 6 am, but I did not have a very good night sleep.

My weight today: 208.5 lb

this is pretty crazy cause I have basically put on 8 lb in about one week. I highly doubt that all of it is muscle, however I do look noticeably bigger around the chest, bicep, and legs in general. Also it does not seem like I have really put on any noticeable fat. In general I am pretty happy with it.

My workout today
Bench: 10 reps @ 135
8 reps @ 175
6 reps @ 190
6 reps @ 210
6 reps @ 225
6 reps @ 245

Incline Bench: 6*4 @ 85lb dumbbells on each hand
Butterflies: 5*3 @ 60lb dumbbells on each hand
Lat raises: 2*12 @ 20lb dumbbells on each hand (some one took all the 25 so I had to settle for 20)
Incline raises: same as lat raises
Tricep extension: 3*10 @ 150lb

Day 2

2009-08-23T22:15:00.001-07:00

Ok on Saturday, I went to the gym at 3 pm, and it was packed. I was pissed that I had to wait for all the people that did their bicep workout in the power rack. But once I got to the rack, I was feeling a lot better than I did on Thursday. For the last few days I have been able to down 1 gallon of milk per day, along with eating everything.

I was surprised I weighted in at 204 lb.

Squat: 1*10 @ 135 and 1*20 @ 235....( I was feeling good, so I decided to try jumping 10 lb)
Pullover: 1*20 @ 25
Straight Leg: 2*10 @ 135
Lat Pull Down: 3*10 @ 165
Rows: 3*10 @ 165

Day 1

2009-08-23T22:04:00.000-07:00

As you can see I have started this blog a few days after I have already started my workout. My first workout was last Thursday 8/20/2009. I went to the gym at 6 am (not my favorite time, but my class schedule would not allow any other time, and I hate it when it gets crowded). I was feeling very stiff, and unmotivated. But I pulled through, and had a good workout.

I weighed in at 201 lb. I have read in few places that the best place to start the 20 rep squats is to take my 5 rep max (315 lb) and subtract (18 workouts * 5 lb) and that tells me that I should start at 225.
The squats were hard, and towards the end I felt like throwing up, and my legs were shaking.

This is what I did:

squat: 135*10 (warm-up) and 1*20 @ 225
pull over: 1*20 @ 25
straight leg: 2*10 @ 135
pull down: 3*10 @ 160
Rows: 3*10 @ 160

Intro

2009-08-23T21:46:00.000-07:00

For the next 6 weeks, I will be posting about my experience with the squat and milk diet. I plan to go in Monday, Tuesday, Thursday, and Friday. I will do the 20 rep squat workout as stated on the super squat book with a few modification of my own.

On Tuesday, Thursday and Saturday:

Squat 1*20
Pullovers 1*20
Straight Leg Dead 2*10
Pull Down 3*10
Rows 3*10

On Monday
Bench Press 5*5
Incline Press 5*5
Lat Raises 2*10
Front Raises 2*10
Butterflies 3*10
Skull Crushers 3*10

Currently I am 19 years old and I weight 200.5 lb, with roughly 12% body fat. I plan to drink about 1 gallon of 2% milk per day, and also eat a decent amount of well balanced food. I will try to post something every day that I work out. After talking to others who have done this diet, I am hoping that by the end of the 6 week cycle, I will be 230 with 15-16% body fat. Although I have heard a lot of good stories from others, I would like to first try it out, and hopefully give some good advice to others.