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GOMAD - Gaining Weight with Squats and Milk

Strength Oldschool

Gaining Weight with Squats and Milk

How to Gain 25lbs in 25 Days with Squats & Milk

To gain weight you must eat more than you’re doing now. But if you’re skinny and struggle to gain weight, you know that eating more can be hard. You may feel like throwing up every time you try to eat more.

Luckily there’s an easy, fast & cheap way to gain weight naturally: GOMAD. Any “hard gainer” will gain weight drinking 1 US Gallon Of Milk A Day. This article will teach you how to gain weight with GOMAD.

Benefits of GOMAD. GOMAD stands for Gallon Of Milk A Day. GOMAD is a weight gain method that has been going around for years. Some benefits of drinking 1 US gallon (4 liters) of whole milk daily:

Weight Gain. 25lbs weight gain during the 1st month is common on GOMAD.

Squats and Milk

Strength Gain.

The protein & fat content in whole milk helps muscle & strength gains. The weight gain also helps strength gains.

Easy. Liquid food is easier to get in than solid food and digests faster. Milk also needs zero preparation and is easy to take with you.

Cheap.1 gallon whole milk contains 2400kcal, 200g carbs, 120g fat, 120g protein and lots of vitamins & minerals for a relative low price.

Natural. Some say that GOMAD works even better than steroids with beginners who want to gain weight fast.

Permanent Gains. GOMAD teaches you to get more calories in, the key to weight gain. You’ll never be skinny again.


Why GOMAD Works.

GOMAD equals 2400kcal. Eat every 3 hours and you’ll get 5000kcals/day. Eating this much will make most “hard gainers” gain weight. But GOMAD is not just about its high calorie intake.

High Protein. You need protein to build muscle & prevent muscle loss. 1 gallon of whole milk contains 120g protein. 20% whey, 80% casein.

Saturated Fat. Increases testosterone levels, which means more muscle & strength. Don’t believe the cholesterol myths: saturated fat is healthy.

High Carb. The dextrose in whole milk spikes insulin, a muscle building hormone which tells your body to move the proteins into your muscles.

Is GOMAD Safe? Yes. Or we wouldn’t feed babies milk. And even if milk wasn’t safe, you won’t do GOMAD the rest of your life. Once you got your goal weight – within 1-2 months – it’s back to a regular diet.

Cholesterol. Dietary cholesterol doesn’t affect blood cholesterol. Your body produces more cholesterol than you can consume.

Kidney Stones. You can find studies showing that a high dietary calcium intake decrease the risk for kidney stones. It doesn’t increase it.

Should You Do GOMAD? If you’re skinny or under-weight: yes. No matter what your body fat is. You should weigh at least 1kg for each cm above 1m. Anything less you’ll always look skinny. Some goal weights depending on your height:

1m70/5″7″ at least 70kg/154lbs
1m75/5″9″ at least 75kg/165lbs
1m80/5″11″ at least 80kg/176lbs
1m85/6″1″ at least 85kg/187lbs
1m90/6″3″ at least 90kg/200lbs

Note that these aren’t ideal weights but minima. If you want to weigh more, go for it. Best is to aim for 10lbs/5kg more to make sure. As always: age & gender are irrelevant, GOMAD works for everyone.

If you’re skinny + fat: gain weight first, then lose fat. It’s easier to lose fat once you’ve gained weight: you’ve got more strength, more muscle mass, … People who want to gain weight without gaining fat usually get nowhere.

Which Milk to Use for GOMAD.
Don’t waste your time with low fat, skimmed or half-skimmed milk. They’re lower in saturated fats & calories and won’t give the same results. Go with whole milk, it also tastes better.

Whole Milk. Full fat milk which contains 3-4% fat. Alternative names: full cream milk or homo milk.

3-4% fat. Check the nutrient data on the whole milk you buy. It should contain 3-4g fat, 3g protein & 5g carbs per 100ml.

2400 Calories. Whole milk contains 60kcals per 100ml. This accounts for 2400kcals when you drink 1 gallon whole milk.

Pasteurized, UHT or raw? These processing methods don’t matter as long as you’re drinking whole milk. If you’re lactose intolerant: take lactase pills. They’re as efficient as lactaid milk, but cheaper.

How to Do GOMAD. GOMAD won’t work if you drink 1 gallon of milk 3 days out of 7, skip workouts and neglect eating. Be consistent!

1 US Gallon Milk Daily. Equals 4 liters. Spread your intake. Example: 1/4 at breakfast, 1/4 at lunch, 1/4 post workout, 1/4 at dinner.

Eat Every 3 Hours. Eat breakfast, lunch, dinner, pre-bed and post workout. Milk as snack is ok. Don’t be hungry: eat your stomach full.

Squat. Lifting weights gives your body the stimulus to build muscle. Squat a lot. Check StrongLifts 5×5 if you don’t know where to start.

Track Progress. Take pictures front/back/side, track body fat using a fat caliper and weigh yourself every 2 weeks. Keep a training log.

Use Fitday. Unless you’re very active, you’ll need about 5000kcals/day to gain weight. You’ll get this doing GOMAD + eating every 3 hours.

Do GOMAD until you got your goal weight. Best is to aim for 10lbs/5kg extra just to make sure. If you’re consistent you won’t need to do GOMAD more than 1-2 months to get your goal weight.

How to Make GOMAD Easier.
If you’re 110lbs/55kg GOMAD will be hard at first. You might feel bloated. Solution is similar to StrongLifts 5×5: start light and add milk progressively.

Week 1: eat every 3 hours.

Week 2: eat every 3 hours + ¼ gallon whole milk a day

Week 3: eat every 3 hours + ½ gallon whole milk a day

Week 4: eat every 3 hours + ¾ gallon whole milk a day

Week 5: eat every 3 hours + 1 gallon whole milk a day

This gives your body time to adapt. Drawback: weight gain is slower since it takes 4 weeks before you’re drinking 1 gallon of whole milk daily.

Example GOMAD Meal Plan.
Spread your milk intake through the day. If you have milk with meals: eat first, drink the milk after. Eat your stomach full on each meal and make sure you eat every 3 hours.

Breakfast: eggs, veggies, orange, green tea.
Snack: 1 liter milk, mixed nuts, banana
Lunch: chicken breast, mixed veggies, peer
Snack: 1 liter milk, mixed nuts, apple
Post workout: 1 liter milk, oats, banana
Dinner: ground beef, pasta, tomato sauce, Parmesan cheese
Pre bed: 1 liter milk, berries, ground flax seeds, cottage cheese

Room temperature milk isn’t tasty. Buy thermoses, fill them with cold water for 5mins, then drain them and fill them with milk. Milk is 87% water so you won’t need to drink that much water on top of your daily gallon of whole milk.

Once You’re Done GOMAD
. Stop GOMAD once you’ve reached your goal weight. This shouldn’t take you more than 1-2 months if you’re consistent. Things you can expect when stopping GOMAD:

Fat Loss. You’ll gain 2-3% fat per month on GOMAD. When you stop GOMAD: Your body fat will decrease, but your body-weight won’t change.

Weight Loss. 1 gallon of whole milk a day means lots of carbs. Carbs bind to water. Expect weight loss when stopping GOMAD: water loss. That’s why you should aim for 10lbs/5kg extra as goal weight.

Increased Hunger. You’ll be more hungry than before. This is your body telling you to eat to maintain your increased body-weight.

You can keep drinking milk if you want after stopping GOMAD. Just know that if fat loss is your goal, best is to drink milk post workout only.

Note that GOMAD is not the only way to gain weight. But it’s definitely the most efficient way to make anyone gain weight fast naturally.

8 Common GOMAD Mistakes You Must Avoid

GOMAD is a proven way to gain weight fast and naturally. You can easily gain 25lbs weight your 1st month. But only if you apply GOMAD as laid out. Here are 8 common GOMAD mistakes you must avoid.

1. Not Drinking GOMAD.
GOMAD stands for Gallon of Milk A Day. You won’t gain 25lbs in 25 days if you only drink 1/2 or 1/4 gallon of whole milk a day. For best results, you need 1 gallon whole milk a day on top of your food intake.

If you’re really skinny and struggle to get your food in, then you can build up to 1 gallon a day by starting with 1/2 or 1/4 gallon a day. Realize though that this weight gain approach is slower. Switch to GOMAD asap.

2. Not Drinking GOMAD Consistently.
GOMAD doesn’t work if you drink 1 gallon of whole milk 3 days out of 7. GOMAD also doesn’t work if you drink 1 gallon of whole milk on your training days only.

It’s what you’ve done at the end of the day, month, year that matters. Buy 7 gallons of whole milk each week. Drink 1 gallon a day, every day, until you’ve reached your goal weight. Consistency is key if you want GOMAD to work.

3. Not Drinking Whole Milk.
You won’t prevent fat gains by drinking fat free or skimmed or half-skimmed milk. It’s the carb content in milk that causes fat gains by spiking insulin. Drink whole milk.

Calories. Half-skimmed/skimmed/low fat milk makes you lose 400/800/1000kcal per day. You’ll have to make up the difference in food, which will be hard since milk already fills your stomach.

Saturated Fat. Whole milk tastes better since it’s rich in saturated fats. These increase your testosterone levels (muscle building hormones).

4. Not Drinking Milk.
Every now & then, someone on the forum comes up with an alternative to GOMAD. Thinking it will be better than the approach that has been around since years. Some alternatives that won’t work:

Soy Milk. Less calories and potentially dangerous when taken in excess — as in 1 gallon per day.

Peanut Butter. Solid food is harder to eat than liquid. Peanut butter also contains no saturated fats for testosterone levels.

Weight Gainers. Full of sugars which will make you gain fat. Also more expensive than whole milk.

It’s not just about the calories. The combo protein, saturated fat & carbs is key to GOMAD. You only get this by drinking full fat whole milk.

5. Caring About Fat Gains.
Because you want to gain weight without gaining fat. Or because you’re skinny, used to be fat and now fear getting fat again.

People who want to gain weight without gaining fat usually get nowhere. Gain weight first. The added strength & muscle mass will make it easier to lose fat afterwards.

6. Whining.
Bloating, diarrhea, acne, sleepiness, … Yes GOMAD has side-effects. This isn’t meant to be easy. Focus on the positive: your weight gain. You won’t be doing GOMAD for more than 1-2 months and it gets easier every day.

7. Not Eating On Top of GOMAD
. GOMAD accounts for 2400kcal. You won’t gain weight if you drink GOMAD without eating on top of it.

Eat Breakfast. Gets you calories from the first hour and sets the tone for the rest of the day. Build the habit of eating breakfast.

Eat Every 3 Hours. Breakfast, lunch, dinner, post workout, pre-bed and 2 snacks. Prepare your food in advance so you don’t miss meals.

Use Fitday. You’re skinny because you don’t eat enough but think you do. Aim for at least 5000kcal/day.

8. Not Squatting
. If you don’t Squat, you’re not training. No matter what you’re excuse is. GOMAD works best when you combine it with Squats. Lots of Squats and heavy Squats. These give your body the stimulus to build muscle.

Squat for Maximum Strength and Muscle Gains

If you don’t know where to start: check Stronglifts 5X5. It takes 3 x 45mins per week. Make sure you’re not missing workouts. GOMAD without lifting will make you gain fat, especially belly fat.

Most importantly: stop making excuses. You don’t have money: find money or earn more. You tried GOMAD 1 day and it was hard: persist, it gets easier each day. You can’t do it: others have done it before, so can you.

The only thing that really prevents you to get where you want, is you. Stop making excuses, follow GOMAD as laid out and make it happen.

GOMAD: First Week Experiences & Side Effects

GOMAD is the fastest, easiest and cheapest way to gain weight naturally. But it would be too good to be true if GOMAD didn’t had some side effects. As always: there’s no something for nothing in this game.

What follows is a list of things you might experience on GOMAD. I write “might” since much of this is individual: you won’t necessarily experience everything in this post. Just know that if you do: it’s normal. So stick with it.

Fat Gains.
Expect 2-3% fat gain per month on GOMAD. You won’t need to do GOMAD for more than 1-2 months to get your goal weight. So you’ll gain 6% body fat at most. Keep these 3 points in mind:

You’re doing GOMAD because you’re skinny & under-weight. Your body fat is low and you have room for some extra. Even if you’re the skinny + fat type, you should ignore the fat gains for now.

Gaining weight without fat is hard & slow. Those who try this usually get nowhere. Gain weight first, then focus on fat loss. It’s easier to lose fat with the added muscle mass & strength from the weight gain.

You’ll lose most of the fat gained when you stop GOMAD. You’ll lose fat without losing weight.

Don’t make the mistake of using low fat or half-skimmed milk. The fat gains on GOMAD come from its high carb content which spikes insulin, not from the fat content. You need the saturated fat & calories from whole milk.

Cause: you weren’t eating much before. Bloating will go away if you persist with GOMAD. Your body will adapt. 2 tips in the meanwhile:

Spread Your Milk Intake. 1/4 gallon at breakfast, 1/4 gallon at lunch, 1/4 gallon post workout, 1/4 gallon at dinner.

Increase Milk Intake Slowly. 1/4 gallon of whole milk a day the 1st week. 2/4 gallon the 2nd week. 3/4 gallon the 3rd week. 1 gallon in week 4. This gives your body time to adapt, but gains will be slower.

Lactase breaks down the lactose in milk in your stomach. If lactase is unavailable, milk will make you sick. You’ll get cramps, bloating, gas & diarrhea. This is called lactose intolerance.

If things don’t improve after 1-2 weeks, take lactase pills. They’re as efficient as lactaid milk, but cheaper. How much lactase you need varies. Most people need 16 pills for 1 gallon of whole milk. Take the pills with your milk.

. This is caused by the increase in testosterone levels from the saturated fat content in milk. If not: you’re allergic to dairy. You won’t do GOMAD for more than 1-2 months so stick with it. 3 tips meanwhile:

Eat Healthy.
Eat whole, unprocessed food 90% of the time. Limit your junk food consumption.

Take Fish Oil.
Reduces inflammation, including skin inflammation. Eat fatty fish like salmon, mackerel or sardines and consider fish oil.

Take Zinc.
The most important skin nutrient. Most people are zinc deficient. Take a zinc supplement, at least 30mg per day.

Milk is high in carbs. Carbs increase the release of serotonin. This can cause sleepiness & tiredness. Remember they told you to drink warm milk before going to bed? This is why.

Solution: spread your milk intake through the day and limit your carb intake to post workout only the rest of the day. So pasta, rice, oats, breads, … post workout. Rest of the day veggies, fruits, proteins, healthy fats & milk.

Lowered Appetite
. Milk fills your stomach. You’ll struggle to eat on top of the milk the first days or weeks.

Eat First, Milk After. If you’re drinking milk with your meals, eat your meal before you drink the milk.

Spread Your Milk Intake. Drinking 1 gallon of milk at once is harder. So spread your milk intake through the day.

Persist. This is like building the habit of eating breakfast. The only way to get used to it, is by doing it. Drink your gallon no matter what.

Milk Cravings. After a few weeks GOMAD you’ll start craving for milk. You’ll also be more hungry than before. Drinking your daily gallon of whole milk will be easy, even though you’re eating every 3 hours on top of it.

This is why GOMAD gives permanent gains: milk teaches you to eat more. You’ll never be skinny again.

There’s no something for nothing. GOMAD has side effects, but you should focus on the positive: your weight gain. You won’t do GOMAD for the rest of your life, only for 1-2 months max. So stop whining and do it.


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