Scaling down GOMAD for populations to whom it does not apply

[ComradeX]

Hi there folks! Something I have been wondering, yet haven't found answers in neither starting strength, practical programming, starting strength forums nor starting strength articles, or even google... Was referred here by Alan Thrall, so maybe you can help. GOMAD is meant first for underweight, tall teenage boys, people that are maybe 5"10' and 140-160lbs, maybe 15-20 year of age. The book says it also applies to most males of nearly those "stats" under the age of 35 (people 5"7 tall and above, 150-160lbs,roughly). It also states that on average that demographic gains 20-40lbs of weight (some teenagers even gain more than that) for 3-6 months while doing the program as stated. Now, my question is, how would one scale this down to people outside this demographic? The book says you should, but nowhere have I found info on how... How much you should eat \ gain? for how long? How much should a person who is 5"4', 120lbs with a small frame need to drink \ eat \ gain per week \ month etc.? For how long one might get linear progression (as somebody who's 160lbs will get to much higher numbers than somebody who's 120lbs...) . Hope you can help, Mikhail

[Jordan Feigenbaum]

I wouldn't scale it down really. If you don't need that level of caloric surplus then you're not a candidate for GOMAD. Additionally, if you are a candidate for GOMAD yet you do not particularly like milk then you can achieve that calorie excess in other manners with a similar macronutrient split. There is nothing special about milk in this regard. Additionally, no one should go from zero milk to GOMAD. That's a recipe for disaster. Start with a glass of milk a day and increase by a glass or so every 3-4days. That's what I would do for a 5'4 120lb guy, but I would also make sure he is eating enough to gain weight. The rest of your questions cannot be answered with any accuracy from the information provided

[ComradeX]

Thanks for answering, Jordan.

So how much wait gain should there be per week \ month for someone who is not a candidate for GOMAD?
For what total weight gain should one shoot not being the target audience?
If 120lbs are 3/4 of 160lbs, would it make sense to go up to 3/4 gallons \ day?

Regarding progression, I was kind of wondering about that in a general sense... somebody who's 5"4' and 120lbs can't be expected to hit the same numbers in a LP compared to somebody who's 5"10' and 160lbs.
Wouldn't it make sense to use some sort of N x bodyweight for that purpose?
315 x 5 is ~ 2 x bodyweight for a 160lbs person and ~ 1.75 x bodyweight if he gained weight to 180lbs, so would it be expected that a smaller or bigger "regular" (no sports background, elite genetics etc.) person make similar gains but scaled down or up to their bodyweight?
(eg: 120lbs -> 135lbs, 240 x 5 ? 180lbs -> 210 lbs, 365 x 5 ?)

[Jordan Feigenbaum]

Thanks for answering, Jordan.

So how much wait gain should there be per week \ month for someone who is not a candidate for GOMAD?
For what total weight gain should one shoot not being the target audience?
If 120lbs are 3/4 of 160lbs, would it make sense to go up to 3/4 gallons \ day?

Regarding progression, I was kind of wondering about that in a general sense... somebody who's 5"4' and 120lbs can't be expected to hit the same numbers in a LP compared to somebody who's 5"10' and 160lbs.
Wouldn't it make sense to use some sort of N x bodyweight for that purpose?
315 x 5 is ~ 2 x bodyweight for a 160lbs person and ~ 1.75 x bodyweight if he gained weight to 180lbs, so would it be expected that a smaller or bigger "regular" (no sports background, elite genetics etc.) person make similar gains but scaled down or up to their bodyweight?
(eg: 120lbs -> 135lbs, 240 x 5 ? 180lbs -> 210 lbs, 365 x 5 ?)

There is no answer for "weight" gain per week and per month for someone who is not a candidate for GOMAD because that population includes people who may not need to gain weight at all or even lose weight.

There is no singular answer for total weight gain, as this is highly individualized.

If you're 5'4 and 120, you need to gain weight and milk doesn't necessarily need to be a part of this. I would start at 4lbs a week and go from there.

No, a 5'4 person who is 120 may not hit the same numbers as someone who is 5'10 and 160 and vice versa. No one can predict this.