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

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  1. #1
    Wannabebig Member
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    The G.O.M.A.D routine (gallon of milk a day)

    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.
    2012-02-06_23-28-35_56.jpg
    2012-02-06_23-27-39_326.jpg
    2012-02-06_23-26-41_585.jpg
    not quite sure how to add the photos to here, but i did upload them in the attachments

  2. #2
    House Lannister
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    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.

  3. #3
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    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

  4. #4
    Poon Handler JacobH's Avatar
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    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.
    Consistency
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  5. #5
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    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!

  6. #6
    Wannabebig Member tcooper's Avatar
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    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.....
    5'6
    191.5lbs 8% BF
    25 yrs old
    prepping for my first show!

  7. #7
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    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.

  8. #8
    House Lannister
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    http://www.wannabebig.com/forums/sho...nds-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.

  9. #9
    Administrator chris mason's Avatar
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    He IS 6'2" and 145 lbs... If he is training remotely properly he will add a lot of muscle before adding much fat.


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  10. #10
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    @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.

  11. #11
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    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/att...0&d=1267159443

    http://www.wannabebig.com/forums/att...5&d=1276862659

    http://www.wannabebig.com/forums/att...7&d=1273461677

    http://www.wannabebig.com/forums/att...1&d=1272689121
    Last edited by Daniel Roberts; 02-08-2012 at 08:43 AM.

  12. #12
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    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.
    Last edited by FearFactory; 02-08-2012 at 07:42 AM.

  13. #13
    SFW! drew's Avatar
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    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.

    Stats: Age: 34 Weight: 205 Height: 5'6"
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  14. #14
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    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
    Last edited by Chasewilkins11; 02-08-2012 at 05:03 PM.

  15. #15
    House Lannister
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    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.

  16. #16
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    alrighty, will do. Legs are for tomorrow (thursday) Just haven't got there yet and abs/obliques are on friday. What strength program do u recommend chevelle?

  17. #17
    House Lannister
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    Quote Originally Posted by Chasewilkins11 View Post
    alrighty, will do. Legs are for tomorrow (thursday) Just haven't got there yet 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/showth...0309781&page=1

  18. #18
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    also gonna put some different pics on instead of those ones, they are kinda shitty

  19. #19
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    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.
    Last edited by FearFactory; 02-08-2012 at 09:22 PM.

  20. #20
    202 CarlP's Avatar
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    At 145 lbs, drink all the milk you want, and eat everything that isn't tied down.

  21. #21
    Cardio bunny Alex.V's Avatar
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    Quote Originally Posted by CarlP View Post
    At 145 lbs, drink all the milk you want, and eat everything that isn't tied down.
    Unless she's asking you to.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
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  22. #22
    House Lannister
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    Quote Originally Posted by Belial View Post
    Unless she's asking you to.
    Last edited by chevelle2291; 02-09-2012 at 08:01 AM.

  23. #23
    Cardio bunny Alex.V's Avatar
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    Broken image?

    ....Great story bro.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  24. #24
    House Lannister
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    Quote Originally Posted by Belial View Post
    Broken image?

    ....Great story bro.
    Working fine for me muchacho.

    Edit: gifbin is a POS website.
    Last edited by chevelle2291; 02-09-2012 at 08:02 AM.

  25. #25
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    Quote Originally Posted by Belial View Post
    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.

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