G.O.M.A.D

[I Meleed I]

Right well I've been saying I was going to get around to doing this for a long time and as some people have shown interest into it (Andy) I thought I'd make this topic to educate those unaware about this diet and hopefully broaden the knowledge of those who know of it. I'm using real life examples showing progress of my friends in real life who have done it and continue to bulk with it regularily.

So, G.O.M.A.D: A Gallon Milk A Day; or 4 litres of milk.

G.O.M.A.D is a bulking diet for people who struggle to bulk at first - for instance, those who are skinny and struggle to consume their macro targets for the day - (which is really common). This is an easier way to bulk as drinking is alot easier than eating! So, G.O.M.A.D helps educate your stomach to get more calories in which is the key to weight gain.

Before the skepticalhippo.jpg's arrive let's discuss: the benefits of GOMAD:

• Weight Gain. 25lbs weight gain during the 1st month is common on GOMAD. As you will see in my second post below with examples of a couple of my friends and if you do the research yourself for GOMAD success stories.
  
• 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 (being £2 for 4 litres in most places in the UK).
  

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

GOMAD equals 2400kcal. Eat your 3 meals a day and you'll get at least 4000kcals/day. Eating this much will make most "hard gainers" gain weight. But GOMAD is not just about its high calorie intake.

So - why is GOMAD good?

• 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.
  

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.  Full fat milk which contains 3-4% fat. Alternative names: full cream milk or (no)homo milk.

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

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 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 5x5 if you don't know where to start.

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.

Finally,

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: follow the 8 nutrition rules and keep getting stronger. 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.

[I Meleed I]

This post is dedicated to my best friends irl's personal accounts of G.O.M.A.D and how they found it. I have permission and some information provided by one friend already just awaiting the second to get back from holiday to give me his consent and his account.

This will be updated in the next couple of days in full.

[Tris]

Good post Moffitt.  I thought about going GOMAD at the start of bulk but managed to get on without it.  Problem here is that milk is $5/6 for 3 litres so $35-42 a week on milk can add up for those not working or with the cash. 

Might use it to push to 90 kilos from 85 since I'm struggling a bit right now as just moved into flat with 6 others and food is like gold here.

[Reevesy]

Good post Moffitt.  I thought about going GOMAD at the start of bulk but managed to get on without it.  Problem here is that milk is $5/6 for 3 litres so $35-42 a week on milk can add up for those not working or with the cash. 

Might use it to push to 90 kilos from 85 since I'm struggling a bit right now as just moved into flat with 6 others and food is like gold here.

lol you nz cunts just cant win when it comes to money can you lmfaooooooo

good post danny

[Steroids]

yeah its a good diet i was thinking bout doing for the last 1-2 months before summer-cut but i don't like the effect so much dairy has on ur skin. =[

[Mack]

I might look into this myself.

[Anthony]

awesome post. gonna start up going to the gym again and i really struggle with gaining weight. milk is by far my favorite drink too

[Swag]

Awesome post :nice:

[ph0ne]

l0l sly gg you're already slacking , "ffs babysitting can't go buy milk"

[Reevesy]

l0l sly gg you're already slacking , "ffs babysitting can't go buy milk"

oh dear sly, i do hope this isnt the case, paddiwan

[Swag]

l0l sly gg you're already slacking , "ffs babysitting can't go buy milk"

oh dear sly, i do hope this isnt the case, paddiwan

:icon1z:

[ph0ne]

l0l sly gg you're already slacking , "ffs babysitting can't go buy milk"

oh dear sly, i do hope this isnt the case, paddiwan

:icon1z:

[Ollie]

Ty for more info on it

Im considering doing this for a month

[Chris]

I presume any kinda of way to intake the milk is fine? i.e. adding flavourings and having some of it in hot chocolate? Never been the biggest fan of milk on its own =[

[Walli]

inject it bro

[I Meleed I]

I presume any kinda of way to intake the milk is fine? i.e. adding flavourings and having some of it in hot chocolate? Never been the biggest fan of milk on its own =[

No point adding unnecessary sugary carbs into it. That's like having a bowl of oats then piling sugar in it lol.

It's an alternative to bulking through solid foods, you can still do it but it will be hard to hit the 5k calorie/day target for strong bulking whilst doing it clean, unless you're a rich kunt.

[Reevesy]

I presume any kinda of way to intake the milk is fine? i.e. adding flavourings and having some of it in hot chocolate? Never been the biggest fan of milk on its own =[

lol your such a little bitch and you wont even lift so y would u want to follow this diet -.-

[Chris]

I presume any kinda of way to intake the milk is fine? i.e. adding flavourings and having some of it in hot chocolate? Never been the biggest fan of milk on its own =[

lol your such a little bitch and you wont even lift so y would u want to follow this diet -.-

=[ feel bad man

idk i just wanted to not be underweight like I have been my whole life :L

[I Meleed I]

I presume any kinda of way to intake the milk is fine? i.e. adding flavourings and having some of it in hot chocolate? Never been the biggest fan of milk on its own =[

lol your such a little bitch and you wont even lift so y would u want to follow this diet -.-

=[ feel bad man

idk i just wanted to not be underweight like I have been my whole life :L

Being underweight is better than being fat. If you do GOMAD without lifting, you will put gain fat.

[Reevesy]

I presume any kinda of way to intake the milk is fine? i.e. adding flavourings and having some of it in hot chocolate? Never been the biggest fan of milk on its own =[

lol your such a little bitch and you wont even lift so y would u want to follow this diet -.-

=[ feel bad man

idk i just wanted to not be underweight like I have been my whole life :L

Being underweight is better than being fat. If you do GOMAD without lifting, you will put gain fat.

that

[Steroids]

being average is 10x better than being anorexic cunt. if for whatever reason ur too pussy to lift, still do this anyway if ur a skinny mess.

btw i saw "gold top" milk in tescos today. 5+% fat, a fair amount more protein/cals/fat than whole milk omfg!

[R 4 P 1 D Z]

Awesome post :nice:

:trollbob:

[Chris]

being average is 10x better than being anorexic cunt. if for whatever reason ur too pussy to lift, still do this anyway if ur a skinny mess.

btw i saw "gold top" milk in tescos today. 5+% fat, a fair amount more protein/cals/fat than whole milk omfg!

what i was saying L

[FearMy Def]

Good post Moffitt.  I thought about going GOMAD at the start of bulk but managed to get on without it.  Problem here is that milk is $5/6 for 3 litres so $35-42 a week on milk can add up for those not working or with the cash. 

Might use it to push to 90 kilos from 85 since I'm struggling a bit right now as just moved into flat with 6 others and food is like gold here.

milk is so fucking expensive here and we have so many cows@!!!