Hard gainers struggle with getting enough calories by normal means. Typically this can be fixed by eating more meals but for some it can be very difficult to put that many calories down in a day eating normal food. Hell you might even throw up eating over 4000 calories when you have been used to eating 1500-2000 calories a day.
To get easy calories there is another alternative, GOMAD. GOMAD stands for Gallon Of Milk A Day, that’s whole milk kids! It doesn’t matter how much of a hard gainer you think you are, you will put on significant weight in 30 days. Let’s give an overview of GOMAD:
What is GOMAD? You know what it stands for but what does a gallon of milk add up to in a day? Drinking a gallon of milk a day is going to give you a serious boost in calorie intake on top of your normal meals. A gallon of regular, whole fat milk is 2430 calories. That includes 128g of protein, 192g of carbohydrates, and 128g of fat.
This is a huge boost of calories coming in an easy to drink form that can be spread throughout the day. Consider this, 2430 calories is a maintenance intake for most people. If you eat your other meals, even if you were only taking in 1500 calories a day, you will boost your total intake to 3930 calories. There are plenty of bodybuilders who take in 4000+ calories a day when they are bulking to gain size. If you have been eating a more normal intake around 2500 calories you will be seeing an intake over 5000 calories!
GOMAD has been in use for a long time and even Mark Rippetoe, author of Starting Strength, advises to hard gainers to use GOMAD to gain strength and size. Many people have put on 15 to 30 lbs in a month off a GOMAD. Plus it’s easy to prepare and cheap.
Strength Gain. The protein and fat from GOMAD will give significant muscle and strength boosts. It is best to do heavy compound lifts while performing GOMAD, this will help maximize as much muscle gain as possible.
Closest thing to Steroids. Conclusively studies have shown that male vegetarians, who usually consume low amounts of saturated fat, have considerably lower levels of testosterone when compared to non-vegetarians. There have been two other studies1, one by Penn State researchers2 that have both found significant correlations between testosterone levels and saturated fat intake among men with at least a year of weight training experience.
Why are these studies important? A gallon of milk is loaded in saturated fats. GOMAD along with heavy compound lifts can raise testosterone levels helping increase muscle and strength gains.
As far as putting on mass as quickly as steroids there is nothing closer than GOMAD. Plus it’s a 100% legal and won’t shrink your balls or give you man boobs.
Is GOMAD Safe? Absolutely. You are only going to be doing this for 30 days tops or until you reach your goal weight. After that you will go back to a normal diet but you should have a much greater appetite now which will allow you to keep your gains. Saturated fat and dietary cholesterol are completely safe and healthy. Another myth is kidney stones from that much calcium intake. There are plenty of studies showing the exact opposite.
The few negatives of GOMAD:
Pimples (For some, not all)
Gas & Bloating (Oh lord the gas)
You will need to urinate frequently
You will gain some fat but that’s the point
How to take GOMAD
Split up the gallon so you drink ¼ of during each part of the day. Breakfast, Lunch, Post-workout, Dinner…etc.
Lift heavy at least 3 times a week – Squats are your best friend for putting on mass
Keep track of your intake with myfitnesspal or another meal logger.
Half GOMAD. Not everyone can consume a gallon of milk without feeling horrible afterwards. It happens. If you think you can get enough calories off half a gallon a day with your normal meals then go for it. This method is less brutal on your stomach and can still net some nice gains.
Also a half GOMAD can allow you to put on a decent amount of weight and not nearly as much fat in 30 days. My opinion is to try a half GOMAD first and see where you are after 30 days. If you haven’t had the weight gain that you have desired then you can try increasing it to a full gallon a day.
Hitting your Goal Weight. If you need to go past 30 days to reach your goal weight then do so. Things to keep in mind, some of that weight is going to water weight because of the high amount of carbohydrates you have been taking in. It might be in your best interest to try and gain 10lbs more than your goal weight as you will quickly drop 5 to 10 lbs once you finish GOMAD.
Volek J. S., Boetes M., Bush J. A., Incledon T., Kraemer W. J. (1997) Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. J. Appl. Physiol. 82:49–54. – http://jap.physiology.org/content/82/1/49.full↩