Drink a gallon of milk a day and do lots of squats. That's the plan. Most do it only on days they work out. This is old school.
Super Squats Diet:
Breakfast 3 eggs, 1 slice of bread, 2 cups milk
Snacks 1/2 sandwich with meat, 2 cups milk
Lunch A sandwich with meat, A cheese sandwich, 2 cups milk, 1 fruit
Snacks 1 hard-boiled egg, 1 slice of cheese, 2 cups milk
Dinner 3/4 pound of meat (340 gr.), Vegetables, 2 cups milk, 1 fruit
Snacks 1/4 pound of cheese (110 gr.), 2 cups milk
Bedtime 2 cups of milk
Post-Workout 2 cups of milk
This diet contains about 4,750 calories and 253 grams of protein and represents an example of that is very successfully used, along with squats for 20 reps.
Source:
GOMAD: How to Gain 25lbs in 25 Days with Squats & Milk
CrossFit - Gaining with the GOMAD Diet
Sample Program:
- Squat: 1x20 (besure to warm-up)
- Pullovers: 1x20 (Do not use heavy weight)
- Bench press: 2-3 x 10
- Bent row: 2-3x15
- Military press: 2-3 x 12
