Calories and Macros Breakdown of One Gallon of Milk (GOMAD)

Comparison of the three.

GOMAD

2% Fat Milk

Fat-Free Milk

Whole Milk

Amino Acids in 1 Cup of Milk

12 Cups of Whole Milk Per Day

Amino Acids in 1 Cup of Whole Milk

6/15/15 Workout - Squats and Biceps/Triceps

Band Squat to Press

20 reps

Dumbbell Side Lateral Raise

5 lb x 20 reps

Face Pull

5 lb x 20 reps

Barbell Squat

45 lb x 10 reps

95 lb x 20 reps

Dumbbell Bicep Curl

5 lb x 30 reps

5 lb x 30 reps

5 lb x 30 reps

5 lb x 30 reps

5 lb x 30 reps

Cable Rope Overhead Triceps Extension

5 lb x 30 reps

5 lb x 30 reps

5 lb x 30 reps

5 lb x 30 reps

5 lb x 30 reps

Standing Biceps Cable Curl

5 lb x 25 reps

5 lb x 25 reps

5 lb x 25 reps

5 lb x 25 reps

Cable Tricep Kickback

5 lb x 25 reps

5 lb x 25 reps

5 lb x 25 reps

5 lb x 25 reps

Concentration Curls

10 lb x 25 reps

10 lb x 25 reps

Walking

00:15:00

Super Squats Style Training | #GOMAD #SuperSquats | 20-Rep Breathing Squat Program | Milk and Squats

This is a high volume tried and true put size on the quads program. Once or Twice per week is all you should do. Start light and increase weight by a maximum of 5 lbs. per week. When you hit a weight that you can't get 20 reps all with good form stop. Follow no more than 8 weeks.

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

Sources:

20 Rep Squat Program - Seriouspowerlifting.com

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

Bodybuilding.com - 20-Rep Squats: The Brutal Path To Massive Gains!

Tip 183: The classic 20-rep breathing squats, are they effective for ...

T NATION | Peary Rader's Old-School Training

Beginner Kettlebell Workshop DVD 
 
Collision Course Kettlebell Training And Beyond  

Aggressive Strength Testosterone Booster -Estrogen Control Combo

 

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

Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks

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

Sources:

20 Rep Squat Program - Seriouspowerlifting.com

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

Bodybuilding.com - 20-Rep Squats: The Brutal Path To Massive Gains!

Tip 183: The classic 20-rep breathing squats, are they effective for ...

T NATION | Peary Rader's Old-School Training