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post #1 of 4 (permalink) Old 09-05-2011, 06:16 PM Thread Starter
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Thoughts on GOMAD?

Ok, so i got a li'l out of shape. . . 24% bodyfat to be exact. Just got down to 10% and am now looking to switch to a bulking cycle. I'm on a really tight budget, and i know some bodybuilders swear by GOMAD (Gallon Of Milk A Day). Any of you guys tried it? Or have enough dietary/nutritional knowledge to offer some info on its effectiveness?

I'm basically worried about gaining too much fat doing GOMAD, but its such a cheap and easy method of getting a fair amount of protein and plenty of extra calories, that i'd like to seriously consider it.

Any help would be appreciated.
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post #2 of 4 (permalink) Old 09-29-2011, 03:42 PM Thread Starter
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Wellsince no-one replied i'm guessing nobody really knows much about it.

Well, i tried it anyway

I encorperated 2-3 litres of milk (varying full fat / half fat / low fat purely on what i felt like) per day into my diet. I still eat my breakfast as normal, drink a litre or so of milk throughuot the morning, then lunch as usual, more milk throughout the afternoon and also a mass gain shake with milk. Dinner as usual, and protein shake with water before bed.

In 2 weeks i've gained 6lbs in body weight, dropped 1% bodyfat (down to 9%), and gained 10lbs of muscle. Pretty impressive.

I use an ironman scale which analysis allsorts of stuff, from bodyfat, to hydration levels, to muscle mass, and more. So my progress is logged and i try to keep my hydration levels between 60% - 65% to try and keep variables to a minimum.


Not sure if the lean gains are due to the milk, the mass gainer, the tribulus (testosterone booster which comes in capsule form) or a combination of the 3.

So anyone who is wanting to gain muscle relatively quickly, with minimal fat gain, i can say that so far drinking a minimum of 2litres of milk each day has been a success for me.
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post #3 of 4 (permalink) Old 09-29-2011, 03:47 PM
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Drinking 2L of milk a day is cheap for you? I don't know how much milk is where you live but it would be cheaper for me to purchase supplements then to buy that much milk.

Congratulations on the gains, what did you do to get from 24%-10%? That's impressive.

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post #4 of 4 (permalink) Old 09-29-2011, 04:41 PM Thread Starter
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Quote:
Originally Posted by Intermission View Post
Drinking 2L of milk a day is cheap for you? I don't know how much milk is where you live but it would be cheaper for me to purchase supplements then to buy that much milk.

Congratulations on the gains, what did you do to get from 24%-10%? That's impressive.
Thanks bud

Milk here works out at around 75p per litre, so i dunno, a little over a dollar per litre maybe? But its such a good supplement. look at the breakdown of half fat milk. . .

Per 100ml
Calories: 49cal
Protein: 3.4g
Carbohydrates: 5g
(sugars) 5g
Fat: 1.7g

So if i drink 2 litres a day, which is my minimum, i'm getting. . .

Calories: 980cal
Protein: 68g
Carbohydrates: 100g
(sugars) 100g (thats the down side)
Fat: 34g

All for around 2 dollars a day. Plus it keeps my metabolism ticking so fast, cos i'm constantly drinking milk or eating.


It took me 4 months to get from 24% to 10%. I bought a book called the 4 hour body (http://www.fourhourbody.com/) and in there is a diet which he refers to as a slow carb diet. Basically cutting out sugars and simple carbs, and aiming to avoid spiking insulin levels.

Its a real simple diet, a day on that basically consists of

Breakfast: 2 eggs + 2 bacon rashers
Mid morning snack: 30g Almonds
Lunch: Chicken breast, lentils, cauliflower, brocolli
Afternoon snack: 30g Almonds
Dinner: Chicken breast, 3 eggs, lentils, cauliflower, brocolli
Before bed: 2 tablespoons cottage cheese or 1 tablespoon of peanut butter


Really simple, and the protein can be rotated - white fish, lean beef, turkey etc.

One day a week i could pig out on anything i wanted, so it was easy to go through the week without giving into temptation, cos i knew when saturday came i could have everything i'd craved throughout the week.

I did very little excercise, just focussed on the diet til i hit 15%, then encorperated weight lifting and jump rope.

I knew nothing about nutrition before i started dieting, and i've learned a heap throughout! Just need to learn a little more on cutting without losing muscle mass and i'll be a happy bunny

My guess is that i decrease my carbs and protein, but ensure i have enough to maintain my current muscle mass, and i'll probably hit a calorie deficit of maybe 200 - 250 per day (though i dont, and never have, counted calories). But its something i'll read up on whilst i bulk

EDIT: Also drank a ton of water throughout my diet. So much that i was literally pissing every 30 minutes!
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