GOMAD Diet Results
Does GOMAD really work? To gain weight you must eat more than you’re doing now. But if you’re skinny and struggle to gain weight, you know that eating more can be hard. You may feel like throwing up every time you try to eat more.
Luckily there’s an easy, fast & cheap way to gain weight naturally: GOMAD. Any “hard gainer” will gain weight drinking 1 US Gallon Of Milk A Day. This post-article will teach you how to gain weight with GOMAD.
Video – GOMAD Diet Results before and after
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Benefits of GOMAD. GOMAD stands for Gallon Of Milk A Day. GOMAD is a weight gain method that has been going around since years. Some benefits of drinking 1 US gallon (4 liters) of whole milk daily:
Weight Gain. 25lbs weight gain during the 1st month is common on GOMAD.
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.
Natural. Some say that GOMAD works even better than steroids with beginners who want to gain weight fast.
Permanent Gains. GOMAD teaches you to get more calories in, the key to weight gain. You’ll never be skinny again.
Why GOMAD Works. GOMAD equals 2400kcal. Eat every 3 hours and you’ll get 5000kcals/day. Eating this much will make most “hard gainers” gain weight. But GOMAD is not just about its high calorie intake.
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.
Video – GOMAD Diet Results
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Is GOMAD Safe? Yes. Or we wouldn’t feed babies milk. And even if milk wasn’t safe, you won’t do GOMAD the rest of your life. Once you got your goal weight – within 1-2 months – it’s back to a regular diet.
Cholesterol. Dietary cholesterol doesn’t affect blood cholesterol. Your body produces more cholesterol than you can consume.
Kidney Stones. You can find studies showing that a high dietary calcium intake decrease the risk for kidney stones. It doesn’t increase it.
Should You Do GOMAD? If you’re skinny or under-weight: yes. No matter what your body fat is. You should weigh at least 1kg for each cm above 1m. Anything less you’ll always look skinny. Some goal weights depending on your height:
1m70/5″7″ at least 70kg/154lbs
1m75/5″9″ at least 75kg/165lbs
1m80/5″11″ at least 80kg/176lbs
1m85/6″1″ at least 85kg/187lbs
1m90/6″3″ at least 90kg/200lbs
Note that these aren’t ideal weights but the minimal. If you want to weigh more, go for it. Best is to aim for 10lbs/5kg more to make sure. As always: age & gender are irrelevant, GOMAD works for everyone.
If you’re skinny + fat: gain weight first, then lose fat. It’s easier to lose fat once you’ve gained weight: you’ve got more strength, more muscle mass, … People who want to gain weight without gaining fat usually get nowhere.
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.
Whole Milk. Full fat milk which contains 3-4% fat. Alternative names: full cream milk or homo milk.
3-4% fat. Check the nutrient data on the whole milk you buy. It should contain 3-4g fat, 3g protein & 5g carbs per 100ml.
2400 Calories. Whole milk contains 60kcals per 100ml. This accounts for 2400kcals when you drink 1 gallon whole milk.
Pasteurized, UHT or raw? These processing methods don’t matter as long as you’re drinking whole milk. If you’re lactose intolerant: take lactase pills. They’re as efficient as lactaid milk, but cheaper.
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 US 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 5×5 if you don’t know where to start.
Track Progress. Take pictures front/back/side, track body fat using a fat caliper and weigh yourself every 2 weeks. Keep a training log.
Use Fitday. Unless you’re very active, you’ll need about 5000kcals/day to gain weight. You’ll get this doing GOMAD + eating every 3 hours.
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.
How to Make GOMAD Easier. If you’re 110lbs/55kg GOMAD will be hard at first. You might feel bloated. Solution is start light and add milk progressively.
Week 1: eat every 3 hours.
Week 2: eat every 3 hours + ¼ gallon whole milk a day
Week 3: eat every 3 hours + ½ gallon whole milk a day
Week 4: eat every 3 hours + ¾ gallon whole milk a day
Week 5: eat every 3 hours + 1 gallon whole milk a day
This gives your body time to adapt. Drawback: weight gain is slower since it takes 4 weeks before you’re drinking 1 gallon of whole milk daily.
Example GOMAD Meal Plan. Spread your milk intake through the day. If you have milk with meals: eat first, drink the milk after. Eat your stomach full on each meal and make sure you eat every 3 hours.
Breakfast: eggs, veggies, orange, green tea.
Snack: 1 liter milk, mixed nuts, banana
Lunch: chicken breast, mixed veggies, peer
Snack: 1 liter milk, mixed nuts, apple
Post workout: 1 liter milk, oats, banana
Dinner: ground round, pasta, tomato sauce, Parmesan cheese
Pre bed: 1 liter milk, berries, ground flax seeds, cottage cheese
Room temperature milk isn’t tasty. Buy thermoses, fill them with cold water for 5mins, then drain them and fill them with milk. Milk is 87% water so you won’t need to drink that much water on top of your daily gallon of whole milk.
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 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.
You can keep drinking milk if you want after stopping GOMAD. Just know that if fat loss is your goal, best is to drink milk post workout only.
Note that GOMAD is not the only way to gain weight. But it’s definitely the most efficient way to make anyone gain weight fast naturally.
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8 Common GOMAD Mistakes You Must Avoid
GOMAD is a proven way to gain weight fast and naturally. You can easily gain 25lbs weight your 1st month. But only if you apply GOMAD as laid out. Here are 8 common GOMAD mistakes you must avoid.
1. Not Drinking GOMAD. GOMAD stands for Gallon of Milk A Day. You won’t gain 25lbs in 25 days if you only drink 1/2 or 1/4 gallon of whole milk a day. For best results, you need 1 gallon whole milk a day on top of your food intake.
If you’re really skinny and struggle to get your food in, then you can build up to 1 gallon a day by starting with 1/2 or 1/4 gallon a day. Realize though that this weight gain approach is slower. Switch to GOMAD asap.
2. Not Drinking GOMAD Consistently. GOMAD doesn’t work if you drink 1 gallon of whole milk 3 days out of 7. GOMAD also doesn’t work if you drink 1 gallon of whole milk on your training days only.
It’s what you’ve done at the end of the day, month, year that matters. Buy 7 gallons of whole milk each week. Drink 1 gallon a day, every day, until you’ve reached your goal weight. Consistency is key if you want GOMAD to work.
3. Not Drinking Whole Milk. You won’t prevent fat gains by drinking fat free or skimmed or half-skimmed milk. It’s the carb content in milk that causes fat gains by spiking insulin. Drink whole milk.
Calories. Half-skimmed/skimmed/low fat milk makes you lose 400/800/1000kcal per day. You’ll have to make up the difference in food, which will be hard since milk already fills your stomach.
Saturated Fat. Whole milk tastes better since it’s rich in saturated fats. These increase your testosterone levels (muscle building hormones).
4. Not Drinking Milk. Every now & then, someone on the forum comes up with an alternative to GOMAD. Thinking it will be better than the approach that has been around since years. Some alternatives that won’t work:
Soy Milk. Less calories and potentially dangerous when taken in excess — as in 1 gallon per day. Read the whole soy story.
Peanut Butter. Solid food is harder to eat than liquid. Peanut butter also contains no saturated fats for testosterone levels.
Weight Gainers. Full of sugars which will make you gain fat. Also more expensive than whole milk.
It’s not just about the calories. The combo protein, saturated fat & carbs is key to GOMAD. You only get this by drinking full fat whole milk.
5. Caring About Fat Gains. Because you want to gain weight without gaining fat. Or because you’re skinny, used to be fat and now fear getting fat again.
People who want to gain weight without gaining fat usually get nowhere. Gain weight first. The added strength & muscle mass will make it easier to lose fat afterwards.
6. Whining. Bloating, diarrhea, acne, sleepiness, … Yes GOMAD has side-effects. This isn’t meant to be easy. Focus on the positive: your weight gain. You won’t be doing GOMAD for more than 1-2 months and it gets easier every day.
7. Not Eating On Top of GOMAD. GOMAD accounts for 2400kcal. You won’t gain weight if you drink GOMAD without eating on top of it.
Eat Breakfast. Gets you calories from the first hour and sets the tone for the rest of the day. Build the habit of eating breakfast.
Eat Every 3 Hours. Breakfast, lunch, dinner, post workout, pre-bed and 2 snacks. Prepare your food in advance so you don’t miss meals.
Use Fitday. You’re skinny because you don’t eat enough but think you do. Track everything using fitday. Aim for at least 5000kcal/day.
8. Not Squatting. If you don’t Squat, you’re not training. No matter what you’re excuse is. GOMAD works best when you combine it with Squats. Lots of Squats and heavy Squats. These give your body the stimulus to build muscle.
If you don’t know where to start: check StrongLifts 5×5. It takes 3x45mins per week. Make sure you’re not missing workouts. GOMAD without lifting will make you gain fat, especially belly fat.
Most importantly: stop making excuses. You don’t have money: find money or earn more. You tried GOMAD 1 day and it was hard: persist, it gets easier each day. You can’t do it: others have done it before, so can you.
The only thing that really prevents you to get where you want, is you. Stop making excuses, follow GOMAD as laid out and make it happen.
7 GOMAD Alternatives You Think Will Work But Won’t
GOMAD is proven to work. And still every now and then someone tries to come up with a superior alternative to GOMAD. And every time again this alternative is flawed. Why? Because GOMAD is not just about getting lots of calories.
The secret to GOMAD‘s efficiency is the combination of proteins, saturated fats, carbs & high calories. You won’t find another food that gives the same combo. Here are 7 GOMAD alternatives you think will work but won’t.
1. Low Fat & Skimmed Milk. You won’t prevent fat gains by using low fat or skimmed milk. Whole milk gives best results and tastes better.
Less Saturated Fat. Whole milk is richer in saturated fats which increase your testosterone levels, a muscle building hormone.
Less Calories. You lose 400 to 1000kcal a day with lower fat milks. You’ll have to eat more to get your calories, hard since milk fills your stomach.
Won’t Prevent Fat Gains. The high carb content in milk spikes insulin. This is what promotes fat gains, not its fat content.
2. Soy Milk. Doing GOMAD with soy milk because you’re lactose intolerant or vegetarian or vegan won’t work neither. 3 reasons:
Less Calories. 1 gallon soy milk contains 1600kcal. 1 gallon whole milk 2400kcal. You need an extra 200g pasta per day to fill the gap.
No Saturated Fat. Thus no increased testosterone levels which would otherwise help muscle & strength gains.
High in Estrogen. Small quantities soy like they do in Asia: OK. 1 gallon soy milk a day: potentially dangerous.
3. Weight Gainers. Make your own weight gainer: oats, milk, peanut butter, bananas, etc. Stay away from weight gainers from supplement companies.
Promote Fat Gains. Weight gainers are processed foods full of sugars. They’ll make you gain more fat than milk and will make you feel bloated.
Expensive. Whole milk is cheaper than a weight gainer.
4. Milk Chocolate. Tastes better than whole milk and contains more calories, so you don’t have to drink as much milk. But, the higher calorie intake comes from sugars which will get you fatter than whole milk.
Milk chocolate is also more expensive and less rich in proteins, fats, vitamins & minerals. If you want to make your milk more tasty: add chocolate whey or just keep drinking milk. Your taste will adapt.
5. Plain Fat Free Yogurt. High in carbs, low in saturated fats, low in protein. Solid food is harder to digest than liquid food. Yogurt doesn’t work.
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6. Olive Oil. High calorie, but zero protein, zero carbs and zero saturated fat. You’ll upset your stomach eating that much fat and this just isn’t tasty.
7. Peanut Butter. 1 jar contains 3000kcal, less carbs than milk, lots of protein and it can be cheaper than 1 gallon of whole milk. However:
Less Saturated Fat. 1 jar contains 50g saturated fat vs. 80g in whole milk. So less testosterone increase to help building muscle & strength.
High Fat. Fat satiates and makes you full longer. Solid food is harder than liquid. You’ll need water next to you after a dozen tablespoons.
Toxic Food. Many people have allergies to peanuts. No problem in small quantities, but 1 jar a day can trigger allergic reactions.
Yes you can gain weight using any of the above 7 GOMAD alternatives. But you won’t gain weight as fast & easily as with GOMAD. Feel free to experiment but please report your results.
How to Minimize Fat Gains on GOMAD (and How NOT to)
You want to gain weight fast and GOMAD appeals to you. But you don’t like the 2-3% fat gain. Since I keep seeing GOMAD alternatives that don’t work, here are some tips to minimize fat gains on GOMAD that do work.
The Wrong Way: Low Fat & Skimmed Milk. Fat doesn’t make you fat. Your body holds fat when you don’t get enough. Doing GOMAD with lower fat milk won’t prevent fat loss and will limit your weight gain.
Less Calories. Low fat & skimmed milk contain less calories since they’re lower in fat. You’ll have to eat more to fill the gap which is hard since you’re still drinking 1 gallon milk a day and this fills your stomach.
Less Saturated Fat. Saturated fats increase testosterone levels which helps building muscle & strength. Whole milk is richest in saturated fat.
It’s milk’s carb content which promotes fat gain by spiking insulin. This hormone causes proteins to rush into your muscles, but also tells your body to store fat. You won’t prevent fat gains by drinking low fat or skimmed milk.
The Right Way to Minimize Fat Gains. Again: you won’t gain more than 2-3% body fat per month. So max 6% fat gain since you shouldn’t need more than 2 months to gain weight using GOMAD. Tips to limit fat gains:
Eat Healthy. Eat whole, unprocessed foods 90% of the time. Limit junk food intake to 10% of the time.
Eat Carbs Post Workout Only. GOMAD is rich in carbs and these cause fat gains. Limit your intake of other carbs like oats, rice or pasta to post workout only. Rest of day: proteins, healthy fats, fruits, veggies & milk.
Add Cardio. Cardio will slow down your weight gain but won’t prevent it if you eat +5000kcal/day. Do long duration cardio post workout. Start with 15mins and add 1min each workout until you’re at 45mins.
Expect 2-3% fat gain per month doing GOMAD. You’ll reach your target weight within 1-2 months, so you won’t gain more than 6% body fat. If you’re skinny, you most likely don’t carry much body fat, so some extra won’t hurt.
But if you’re the skinny + fat type, realize gaining weight without gaining fat is slow & hard. Usually it leads to nothing. It’s easier to lose fat with the added muscle mass & strength from the weight gain.
Questions from athletes in our gym and readers online.
Question: Do you have any gomad results pictures? Yes; check out the Gomad pictures and results above.
Question: How much weight gain can you add in a month with the gomad diet? It depends on how disciplined you are in drinking milk and working out.
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