Thursday, November 22, 2012

GOMAD (Gallon Of Milk A Day) approach to mass gain. Gain 30 lbs of muscle in 6 weeks. Super Squats Program

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.


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

T NATION | Peary Rader's Old-School Training