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How to Get Big Fast by Drinking a Gallon of Milk a Day

• by Bill Davis
  http://www.muscle-build.com

Aspiring weight trainers generally fall into two categories: Those who want to gain weight and those who want to lose weight. This article is about those weight trainers who want to gain weight as quickly as possible. I'll explain how to get big fast by using a special program that's been around for years.

It's called the Gallon of Milk a Day program, or GOMAD for short and it's based on the simple fact that in order to gain weight, you must create a caloric surplus in your diet. In short, you must consume more calories than you burn.

In other words, you have to eat more - a LOT more.

The GOMAD program has been around since at least the 1950s and it continues to be a solid weight gain program for one simple reason: It works.

Here's how.

There are 2400 calories in a gallon of whole milk, consisting of 192 grams of carbohydrates (important for energy and brain function), 128 grams of protein (essential for building muscle mass), and 128 grams of fat (essential for insulating the vital organs and is an energy source).

By adding a gallon of milk a day to a 2000 calorie diet, you've essentially doubled (and then some) the calories needed to maintain a weight of a 130 pound person. You will have created a HUGE caloric surplus, and coupled with heavy, hard, and high-intensity weight training, the stimulus for building big muscles as fast as humanly possible, without the use of steroids or other performance-enhancing drugs.

Here are the guidelines to making this program work:

• Add in a glass of milk a day until you're drinking the full gallon. This would entail 16 days of adding 8 ounces a day to get to the full gallon.
• Eat 8 "regular" meals a day, supplemented with 16 ounces of whole milk. Your meals could be breakfast, snack, lunch, snack, pre-workout shake, post-workout shake, dinner, snack. When you're in full GOMAD mode, each of these meals will contain 16 ounces of milk PLUS a balanced diet consisting of eggs, beef, fish, chicken, pork, pasta, potatoes, fruits, and veggies.
• Hit the weights HARD 3 times a week on a 2-way split of Legs & Arms one workout, followed by Torso the next workout. Train to concentric failure only on the last rep of the last set of the last exercise you do for each body part.
• Follow this program for 3 weeks at a time, followed by one week of "regular" eating (still eating a LOT but not all that milk).
• Within each 3 week phase, follow the diet for 3 days, then no milk on day 4, then 3 days on again. This gives the metabolism a chance to recuperate. Plus, it keeps the body guessing, never allowing it to get into a rut and stall your gains.

Critical exercises you must do in order to maximize the efficacy of the GOMAD program are:

• Breathing squats. Superset them with pullovers. The idea here is to expand the rib cage such that it can support all the added bulk you'll be putting on. With the squats, you'll take a weight that you can normally do 10 reps with and do 20! This isn't as impossible as it sounds. Take 4-5 very deep breaths between each squat repetition. This serves 2 purposes - to expand the ribcage and give you enough rest between reps that you can do considerably more than usual.
• Deadlifts. Do 3 sets of 3-5 reps. These stimulate a TON of growth hormone release and really make your body GROW.
• Heavy bench presses, overhead presses, and pulldowns and/or chinups. In short, complex movements involving very heavy weights that stimulate as much muscle growth and human growth hormone as possible.

There you have it: A simple yet complete system for getting big as fast as possible by using one of nature's best gifts - whole milk!

If you want to learn more about building muscle or about how to get big fast, then read Muscle-Build.com.

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Bill Davis is a fan of:

• Brandon Cook
• Curt Johnson