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View Full Version : The G.O.M.A.D routine (gallon of milk a day)



Chasewilkins11
02-07-2012, 03:16 PM
Hey guys, just wanted to post some before pictures and update you on how my weight gain, and strength is increasing. I'm pretty sure this "diet" is for me, i'm 6'2" 145 lbs and plan on putting on alot of weight quickly. I will also be stacking gomad, with Mass XXX, a mass/weight gainer. Tell me what you guys think and i will keep you updated on how its going. :thumbup:
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not quite sure how to add the photos to here, but i did upload them in the attachments

chevelle2291
02-07-2012, 04:03 PM
pepper your angus for massive fat gain.

would be better off learning how to eat abalanced diet full of chicken, beef, rice, potatoes, and whole grains--all in large quantities--instead of GOMAD.

never seen a gomad 'diet' go well. ever.

Chasewilkins11
02-07-2012, 04:34 PM
Ok, well i'm definitely up for some fat gain, not alot, but definitely some. I doubt that i am at 3% body fat at the moment, and i almost look unhealthy because of how skinny i am. Thanks for your input chevelle2291 :)

JacobH
02-07-2012, 04:52 PM
Good to hear you aren't worried about fat gain. Because it's going to happen. Also, using GOMAD alongside a weightgainer product daily may be the easiest way to gain weight, but just know that a giant surplus of whole foods high in protein is what you need to shoot for.

Chasewilkins11
02-07-2012, 04:59 PM
Yea, i'm definitely trying to eat as much as I can, and then drink my 1/3 of a gallon after each meal, and then my mass gainer at night. I'm not worried about cost because I have meal plan at the college I'm attending. Haha doesn't look like there is gonna be any milk left after i'm done with the place! I don't know if you looked at the pictures, but you would definitely agree that i'm in need of some fat gain!

tcooper
02-07-2012, 07:43 PM
why in the world would you want to gain fat..??? you're already at a low body fat. bulk up SLOW and maintain a lower body fat. i made the same mistake you're about to make. take it slow, ditch the gomad and get on a solid diet. You will definitely be glad you did a year a down the road when you put on 15-25 pounds and can still see your abs instead of 40 pounds and have a freakin gut to cut.....

Chasewilkins11
02-07-2012, 09:41 PM
I don't think i eat enough, and i cant shove food down my throat like others are able too and thats why I am resorting to this. Idk why, but it's extremely hard for me to gain weight and it's probably because of my ridiculous metabolism. Who knows, it may be difficult for me to gain weight because i'm still growing. I also think that i lift hard enough considering i go 5 days week, for an hour or so. I don't see myself developing a gut honestly, even if i am ingesting ~5000 cals a day. If i do see flab and regret GOMAD, i'll know who told me ditch it though.

chevelle2291
02-07-2012, 09:54 PM
http://www.wannabebig.com/forums/showthread.php?131832-GOMAD-Results-16-pounds-in-4-weeks

you will still be skinny, only you will now be skinny fat.

Fast metabolism is a shit excuse. I have to eat 4,000 calories to not drop weight. I don't rely on milk to get the job done. That's a move made out of sheer laziness and a desire not to measure portions or count calories.


GOMAD is fucking horrible. Way too high of fat, and way too many shit carbs. Lactose is a crap carb source. that weight gainer is probably shit too.

Learn how to eat calorie dense meals. Ground beef, ground turkey, rice, spaghetti (lots of it), chicken are all great places to start. Aim for a pound to half a pound of weight gain a week. More than that, and you're most likely gaining too quickly.

chris mason
02-07-2012, 10:16 PM
He IS 6'2" and 145 lbs... If he is training remotely properly he will add a lot of muscle before adding much fat.

Chasewilkins11
02-07-2012, 10:39 PM
@chevelle
In that link that you posted, that guy didn't do shit but sit on his ass while he was doing gomad. That's why he looks like he's pregnant, and a couch potato (not hating on that guy). I'm just saying that my lifestyle is different from his, along with lifting 5 days a week, i also go play ball at the gym and have intramural basketball a few nights a week. It may seem the easy/lazy route to go by "drinking" my calories, but its hard to be choosy at a college that serves different things each night.

Behemoth
02-07-2012, 11:46 PM
http://www.wannabebig.com/forums/showthread.php?131832-GOMAD-Results-16-pounds-in-4-weeks

you will still be skinny, only you will now be skinny fat.

Fast metabolism is a shit excuse. I have to eat 4,000 calories to not drop weight. I don't rely on milk to get the job done. That's a move made out of sheer laziness and a desire not to measure portions or count calories.


GOMAD is fucking horrible. Way too high of fat, and way too many shit carbs. Lactose is a crap carb source. that weight gainer is probably shit too.

Learn how to eat calorie dense meals. Ground beef, ground turkey, rice, spaghetti (lots of it), chicken are all great places to start. Aim for a pound to half a pound of weight gain a week. More than that, and you're most likely gaining too quickly.
dude! you are the king of excuses for why you don't gain weight....


If there's one time that I'm completely for all out bulking it's when someone is in the OP's shoes. 6'2" 145 6-7% and you think he should worry whatsoever at this point about fat gain? The only way he's capable of becoming a fatass while seeing no APPRECIABLE muscle growth is if he's not training hard.

Cliffnotes for chase - eat. you're not just going to wake up fat. Yeah you might gain some if you do get your intake high enough but if that point occurs I guarantee you're going to be gaining muscle at at least an equally noticeable rate also if you're training hard.

Daniel Roberts
02-08-2012, 12:16 AM
I agree with Chris and Behemoth, at 6'2" and 145lbs his main issue is lack of calories.

He explicitly states he wants to gain but has trouble eating the whole foods to do it, here's a man with the desire, an awareness of his shortcomings and a solution to work around them- this is a good start! He's not complaining or wondering why he's thin- the usual post of this kind.

I don't necessarily think GOMAD's brilliant but it's a means that suits OP's end.

Tomsids was 6'4" (maybe taller) and approx 160lbs (Emaciated) when he started the hct-12 project, so a similar starting point and in 3 months of dedicated eating (monitored every day because he'd shy away from it) he put on 60lbs. He still had the outline of his abs and he looked immeasurably better. He was also far happier- the key thing.

The logs and pictures are on here somewhere for all to see, (perhaps Chris knows where),but the point is, sometimes an extreme bulk lends itself really well, this being one of those cases.

The guy's young, motivated, active and above all else, underweight to start. His youth and existing metabolism give him a real hormonal advantage for this type of bulk.

Crack on OP and good luck.

chevelle2291
02-08-2012, 12:18 AM
dude! you are the king of excuses for why you don't gain weight....
Bro, I didn't say I'm the king of weight gain consistency. :)

If there's one time that I'm completely for all out bulking it's when someone is in the OP's shoes. 6'2" 145 6-7% and you think he should worry whatsoever at this point about fat gain? The only way he's capable of becoming a fatass while seeing no APPRECIABLE muscle growth is if he's not training hard.

I was trying to make a point to the OP that GOMAD isn't exactly a great dieting practice. Not that I haven't relied on skim milk or large shakes at one time or another when I didn't have access to much cookware (didn't think he was in college at the time), but I felt like shit when doing so and if I had the opportunity would have chosen a different source of a lot of calories.

Cliffnotes for chase - eat. you're not just going to wake up fat. Yeah you might gain some if you do get your intake high enough but if that point occurs I guarantee you're going to be gaining muscle at at least an equally noticeable rate also if you're training hard.

filler

chevelle2291
02-08-2012, 12:25 AM
@chevelle
In that link that you posted, that guy didn't do shit but sit on his ass while he was doing gomad. That's why he looks like he's pregnant, and a couch potato (not hating on that guy). I'm just saying that my lifestyle is different from his, along with lifting 5 days a week, i also go play ball at the gym and have intramural basketball a few nights a week. It may seem the easy/lazy route to go by "drinking" my calories, but its hard to be choosy at a college that serves different things each night.

I wish I could find the thread, but there used to be a massive collection of posts in the WBB section that had before/afters of younger members after they had run mostly GOMAD diets. Results were not pretty.

You can pretty much eat whatever you want right now. I just think it's important to learn the basics of constructing a proper diet now than relying on whole milk. I didn't realize you were in college prior to my post, so being in a similar situation for two years..yea, you may be shit out of luck and may just have to rely on lots of milk to get shit done.

If you can, pick up a ton of Hormel Turkey Chili no beans. 4 cans of that and you've got a ton of protein for the day.

I think I ate a lot of whey, cottage cheese, skim milk, and turkey burgers, chicken breasts cooked on my foreman grill when I was in the dorms.


I agree with Chris and Behemoth, at 6'2" and 145lbs his main issue is lack of calories.

He explicitly states he wants to gain but has trouble eating the whole foods to do it, here's a man with the desire, an awareness of his shortcomings and a solution to work around them- this is a good start! He's not complaining or wondering why he's thin- the usual post of this kind.

I don't necessarily think GOMAD's brilliant but it's a means that suits OP's end.

Tomsids was 6'4" (maybe taller) and approx 160lbs (Emaciated) when he started the hct-12 project, so a similar starting point and in 3 months of dedicated eating (monitored every day because he'd shy away from it) he put on 60lbs. He still had the outline of his abs and he looked immeasurably better. He was also far happier- the key thing.

The logs and pictures are on here somewhere for all to see, (perhaps Chris knows where),but the point is, sometimes an extreme bulk lends itself really well, this being one of those cases.

The guy's young, motivated, active and above all else, underweight to start. His youth and existing metabolism give him a real hormonal advantage for this type of bulk.

Crack on OP and good luck.

http://www.wannabebig.com/forums/showthread.php?134115-TB-s-Training-Journal&highlight=

Daniel Roberts
02-08-2012, 02:10 AM
Thanks chevelle, good find. I get you're point on the food btw.

Here are some before and after pics approx 12 weeks and 50lbs apart. shows what can be done to the OP.

http://www.wannabebig.com/forums/attachment.php?attachmentid=28880&d=1267159443

http://www.wannabebig.com/forums/attachment.php?attachmentid=29425&d=1276862659

http://www.wannabebig.com/forums/attachment.php?attachmentid=29217&d=1273461677

http://www.wannabebig.com/forums/attachment.php?attachmentid=29161&d=1272689121

FearFactory
02-08-2012, 07:36 AM
This is basically what I did 4 years ago when I was starting out, although I didn't use a gallon. I was painfully skinny such as you are and I am actually taller. Not very pretty. 4 years later, I am up 55 lbs (70 lbs at one point) and I am just as lean as when I started (although that did require one 4 month cut, no big deal).

I used a half gallon but a lot of Maximus from ALN. Two hrs before bed I would make my Maximus shake with milk...then 1 hour before bed I would finish off the rest of the 1/2 gal. The reason I couldn't stuff my face with traditional food was because I just couldn't fit it in my small stomach. That is something that takes years to get used to. I am sure you have the same problem at only 145 lbs.

My only advice is just to know when to stop that diet and move onto something more traditional. For me, it was when my stomach started protruding a bit more than what I wanted, so I went to a more traditional slow bulk method then eventually a small cut.

Good luck. I love threads like this. Love seeing progress of people who start out so skinny.

drew
02-08-2012, 09:14 AM
Just make sure you are eating plenty of whole food and not just replacing food with liquid. That is not the way to gain weight. When I was gaining a lot of weight I would at all day, drink milk and water during the day and then have a calorie dense shake with my dinner usually as PWO. I would typically eat a pound of ground beef with 2 cups of rice or 2 chicken breasts with 2 sweet potatoes for dinner every night.

Again, the added calories will help, jst make sure they are ADDED calories and not replacement calories.

Chasewilkins11
02-08-2012, 05:02 PM
Weighed in at 142lbs today (ass naked) my mistake on the 145 lbs, i had shoes and my clothes on at that time. Just got back from the gym. Holy shit am i full all of the time! I make sure to stuff my face with as much meat/rice/taters as i can, and then i drink my 1/3 gallon of milk after every meal. So far this is how it's looking for my workouts this week.

Monday: Chest and Triceps
Barbell Flat bench;
115 lbs x8
115 x8
125 x6
130 x4
135 x3 (failed at 2)
135x2
140x1
Burnout 115x6 (failure at 6)
Triceps; not sure what alot of the machines are called so i'll just compensate
Tricep pushdowns:
10x30 lbs
8x35 lbs
6x40 lbs
Skullcrushers (the following weights are not actual, I just stuck the pin into what weight i thought felt best)
10x80 lbs
8x90 lbs
6x100 lbs

Tuesday: Biceps & Back
Biceps;
21 guns with standard 45lb barbell.
Concentration curls (machine w/ both arms)
10x30 lbs
8x30 lbs
6x40 lbs (failure at 5 1/2)
Back:
Latte pulldowns;
10x80 lbs
8x80 lbs
6x90 lbs
Machine row;
10x 120lbs
8x 120lbs
6x 130lbs

Wednesday: Delt's and Traps
Delts;
not sure what this one is called, but to start (laying down) i hold the standard 45lb barbell straight above my chest and while keeping straight arms, i lower the bar down to my hips and back up
10x45 lbs
8x45 lbs
8x45 lbs
I also did alot of other miscellaneous shit with my delts, i just dont know what the machines are called.
Traps;
Shrugs
10x45 lbs
8x50 lbs
6x 55 lbs
I'll have to explain this one because i dont know what it's called either. With a standard 45lb barbell i start with the bar hanging at about waist height with my hands on the bar about a thumbs-width apart. I then lift the bar up to my chin (kinda like a half-ass power clean).
10x45 lbs
8x50 lbs
6x55 lbs


Thanks everyone for all the info, got me motivated and wanting to gain some healthy weight! I'll be shovin down the food and drinkin my milk. I'll continue updating

Chasewilkins11
02-08-2012, 05:12 PM
also gonna put some different pics on instead of those ones, they are kinda shitty

chevelle2291
02-08-2012, 05:13 PM
Chase, start a journal in the journal section. It will help tremendously.

Your routine needs some work. You would probably benefit greatly from a strength program at this point, but there's nothing wrong with a split either, strength gains just won't come as quickly.

You should also be training legs.

Chasewilkins11
02-08-2012, 05:17 PM
alrighty, will do. Legs are for tomorrow (thursday) Just haven't got there yet :p and abs/obliques are on friday. What strength program do u recommend chevelle?

chevelle2291
02-08-2012, 05:26 PM
alrighty, will do. Legs are for tomorrow (thursday) Just haven't got there yet :p and abs/obliques are on friday. What strength program do u recommend chevelle?

ah, i thought you just weren't training them based on your previous post.

I didn't like starting strength a whole lot, but others have had success with it. I still think it's a solid program, but it gets hated on quite a bit here.

I had and am continuing to have a ton of success with Madcow 5x5.


Tom's split, while not geared specifically towards strength, is also very solid:
http://forum.bodybuilding.com/showthread.php?t=120309781&page=1

Behemoth
02-08-2012, 07:11 PM
You can pretty much eat whatever you want right now. I just think it's important to learn the basics of constructing a proper diet now than relying on whole milk. I didn't realize you were in college prior to my post, so being in a similar situation for two years..yea, you may be shit out of luck and may just have to rely on lots of milk to get shit done.

If you can, pick up a ton of Hormel Turkey Chili no beans. 4 cans of that and you've got a ton of protein for the day.

I think I ate a lot of whey, cottage cheese, skim milk, and turkey burgers, chicken breasts cooked on my foreman grill when I was in the dorms.

Dude. Quit telling this guy to chicken breast and cottage cheese it.

You're up 14lbs since you finished a diet 7 months ago dry and depleted.

Chase - drink your whole milk and slam all the calories you can, and then some. I used to pick up a gallon of whole milk every morning on my way to work and drink it before quitting time in addition to my large meals. Avoid chevelles advice on this topic.

FearFactory
02-08-2012, 08:09 PM
OP, another idea, that may aid in digestion.

Take a cup or more of plain oats and put them in the blender and grind them up into powder (like protein powder). Then mix in 3 cups of whole milk, 3 scoops whey, and blend the entire thing together. If you use two cups of oats, this becomes a 1500 calorie shake. I started using this when digestion became an issue. It is great to use in the morning for breakfast if you are one of those who doesn't have much of an appetite upon waking.

You can also add splenda or crystal light to add some flavor.

chevelle2291
02-08-2012, 10:20 PM
Dude. Quit telling this guy to chicken breast and cottage cheese it.

You're up 14lbs since you finished a diet 7 months ago dry and depleted.

Ouch.

But deserved.
************

Chase, Rory's taught and mentored me since i joined here. If he says you should down milk like sloots down jungle juice, then you should do it. I'll admit that I didn't take a close look at your pictures before giving advice. Good luck with your goals. :)

CarlP
02-09-2012, 04:49 AM
At 145 lbs, drink all the milk you want, and eat everything that isn't tied down.

Alex.V
02-09-2012, 06:08 AM
At 145 lbs, drink all the milk you want, and eat everything that isn't tied down.

Unless she's asking you to.

chevelle2291
02-09-2012, 07:23 AM
Unless she's asking you to.

http://cdn.fd.uproxx.com/wp-content/uploads/2009/10/gina-carano-lip-bite.gif

Alex.V
02-09-2012, 07:51 AM
Broken image?

....Great story bro.

chevelle2291
02-09-2012, 08:00 AM
Broken image?

....Great story bro.

Working fine for me muchacho.

Edit: gifbin is a POS website.

Alex.V
02-09-2012, 08:46 AM
Gina Carano is not an unattractive woman.

chris mason
02-09-2012, 10:06 AM
http://cdn.fd.uproxx.com/wp-content/uploads/2009/10/gina-carano-lip-bite.gif

She is absolutely gorgeous... Just the kind of gal I like, thick, nice breasts, pretty face and athletic. I really liked the movie as well.

Chasewilkins11
02-13-2012, 08:45 PM
Sorry, pretty new at this site and i'm wondering how start a journal on this site. But until i know how to do that, i'll just update here.

Up to 147lbs from 142lbs last week(138lbs b4 i started lifting and doin gomad on feb. 6th)
Noticeable gains in strength and endurance/energy in the weightroom.

edit: also taking MASSIVE SHITS

Behemoth
02-13-2012, 10:04 PM
Thanks for the addendum.

Songsangnim
02-13-2012, 10:31 PM
Sorry, pretty new at this site and i'm wondering how start a journal on this site. But until i know how to do that, i'll just update here.

Up to 147lbs from 142lbs last week(138lbs b4 i started lifting and doin gomad on feb. 6th)
Noticeable gains in strength and endurance/energy in the weightroom.

edit: also taking MASSIVE SHITS

Click on the "Forums" heading at the top and scroll down to "Community Central."
You will see the journal section. Just create a post in there to start your journal (same as in here.) You can call it "Chasewilkins journal" or whatever you like.

And yeah a lot of milk does tend to 'loosen' one up a bit. :)

K Y L E
02-13-2012, 10:38 PM
Broken image?

....Great story bro.

working just fine for me. Gomad is pretty cool, its helped me on all of my gains. Less than a year ago I was sub-130 lbs now I'm 165. I've done gomad twice, once for about a month and once for about two weeks. I didn't do it religiously either, I'd do a gallon a day probably 3 or 4 days a week and on the other days I'd only have a glass of milk. If you're having trouble stomaching a lot of solid foods, milk is a great substitute in my opinion.

Chasewilkins11
02-15-2012, 03:57 PM
Alrighty, thanks alot. Got my journal up and runnin!

Alex.V
02-16-2012, 06:00 AM
You are welcome to bump this thread every time just so we can all see chevy's gif again.

chevelle2291
02-16-2012, 09:01 AM
You are welcome to bump this thread every time just so we can all see chevy's gif again.

http://cdn2.cagepotato.com/wp-content/uploads/2012/01/gina_carano_dance.gif

FearFactory
02-16-2012, 09:23 AM
e-rection

Chasewilkins11
05-07-2013, 08:41 PM
Up to 180's now guys. Thanks for the tips n stuff. I know it has been a long time since i've replied but i just figured that i would let you know that i've made progress!

thecityalive
05-07-2013, 09:17 PM
before and after shots, yo!

http://i76.photobucket.com/albums/j21/WidowsPeak11/Random%20Sigs/gina_carano_gifs_22.gif

Chasewilkins11
05-07-2013, 09:49 PM
attached should be the b4 and after pic

T_T
05-08-2013, 02:49 PM
Up to 180's now guys. Thanks for the tips n stuff. I know it has been a long time since i've replied but i just figured that i would let you know that i've made progress!

Congratulations on the weight gain Chasewilkins11.

Behemoth
05-08-2013, 03:56 PM
attached should be the b4 and after pic

Good work man. What are the plans from here?

Chasewilkins11
05-08-2013, 09:45 PM
Thanks fellas! The plan from here is to just keep going and hit 190's by August and 200's by December. Also gonna start focusing more on my legs/squats because I am very inconsistent with that. Can't believe I used to be 138! Almost pisses me off how pathetic i was :strong:

Jonathan E
05-09-2013, 07:16 PM
before and after shots, yo!

http://i76.photobucket.com/albums/j21/WidowsPeak11/Random%20Sigs/gina_carano_gifs_22.gif

This will get me through my english paper.

Bulking
05-22-2013, 10:25 PM
A gallon of milk a day is so boring.. If you feel as though you do need high calorie liquid to gain weight, you may as well have a couple of protein shakes a day. Makes things more interesting, takes less time to consume and tastes so much better.

Some things to consider adding to a protein shake: Milk (obvious choice), peanut butter, blended oats, olive oil (if needed), whey protein, etc.

thecityalive
05-23-2013, 07:24 AM
GOMAD alone is inexpensive. Now if you had a Bako Shake every day...

chris mason
05-24-2013, 05:30 PM
Gina Carano is not an unattractive woman.

Yep, she's hot!

chris mason
05-24-2013, 05:31 PM
Thanks fellas! The plan from here is to just keep going and hit 190's by August and 200's by December. Also gonna start focusing more on my legs/squats because I am very inconsistent with that. Can't believe I used to be 138! Almost pisses me off how pathetic i was :strong:

You want to be big and are inconsistent with leg training????

BigNic
05-26-2013, 07:07 AM
omg this chick is smoking

xboytony
06-21-2013, 10:33 PM
Good to hear you aren't worried about fat gain. Because it's going to happen. Also, using GOMAD alongside a weightgainer product daily may be the easiest way to gain weight, but just know that a giant surplus of whole foods high in protein is what you need to shoot for.