Muscle Building Tip: GOMAD

 In Blog

If you’re serious about packing on muscle mass, you’ll have to spend some time in the kitchen. But it’s not always easy to chowdown when you already feel like you’ve stretched your stomach to the max. Enter GOMAD.

Yes – you have to train hard to gain size. But you also have to eat. I know, I know: every guy thinks they eat a lot but the sad truth is most consume the diet of a hummingbird. Every food log I examine is usually missing 700 calories to just start the process of muscle growth, let alone enough calories to add 10 pounds of muscle. Old time bodybuilders use to say “never go hungry” for a reason.

But what about the serious trainee? The guy eating 6 meals a day religiously but can’t seem to break past a plateau? Sure, you can add in calories (more oatmeal anyone?) but at some point you reach a limit. Perhaps it feels your stomach is going to rip open, ALIEN style. Or maybe you literally can’t spend another minute making food. You know, because you have those pesky life responsibilities getting in the way.  

Here’s a solution: GOMAD. GOMAD stands for “gallon of milk a day.” Yes you read that right: a gallon of milk everyday.

In this case we’re using whole milk. So donate that skim milk to your best friend and start buying the full fall version. Yes, low fat milk is all the rage but you probably drank quite a bit of whole milk as toddler, so you’ll be fine. One eight ounce glass contains 160 calories of muscle building potential. Now, I’m sure there’s some extremist out there that will guzzle that gallon in one sip, but we’re going to take a little different approach with this.

When the scale won’t budge, simply add one glass of milk a day, preferably at night before you go to bed. Give it 5-7 days to see what happens. If nothing changes, add another 8 ounce glass, this time in the morning. Just make sure to not have it immediately after a workout.

So the whole process looks like this:

Days 1-4: 160 calories of whole milk per day

Days 5-8: 320 calories of whole milk per day (1 glass in am, 1 glass in pm

Days 6-9: 480 calories of whole milk per day (glass in am, glass with lunch, glass in pm)

Keep doing this until the scale is where you want it to be. It beats having to make extra food or wake up in the middle of the night to have an extra meal.

If you’re lactose intolerant but still want to try this, don’t throw your phone down in frustration: the world hasn’t come to an end yet. Simply get some Lactaid, in which they add the lactase enzyme you need to breakdown the sugar in milk. This should take care of any stomach distress.

This may not work for everyone. Some people can’t handle milk and others may not respond well to the saturated fat content in it (no, whole milk won’t give you a heart attack. But that’s a discussion for another day). Really all you can do is run a trial and error and see if it works for you. If it does, great. If not, you’ll need another approach.

Is this method simple? Yep. It doesn’t take much talent to pour yourself a glass of milk. But this doesn’t mean it’s easy. It takes a lot of dedication to build a quality physique, but if you put forth the effort to add in these extra calories, your efforts will be rewarded.

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