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

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

To Thy Own Self Be True - Build Muscle Your Way

One things for sure about muscle building is that no two people seem to be the same.

Some guys look at weights and put on muscle while others toil away for years and put on small amounts of muscle yearly. Still others put on as much fat as muscle.

You must find your way. There are starting points you can go by. The infamous bodytypes; endomorph, ectomorph and mesomorph. But beyond those it's an experiment.

One things for sure the focus has to be diet and training first (not necessarily in that order). The season your program with supplementation.

Do you eat:
                   Six times per day.
                   Whey all day and one meal at night.
                   Intermittent Fast - 8 hour eating window, 6 hour, 4 hour.
                   Standard three meals per day.
                   Low Carb, Slow Carb, High Carb, Vegan
                   Squats and Milk

 Do you train:
                   Ironman 4x Positions of Flexion
                   Twinmuscle Workout 3-day Split
                   4-day Split
                   Stronglifts 5x5
                   Super Squats
                   Crossfit
                   Escalating Density Training
                   10x10
                   10x3
                   Standard bodybuilding 3x10 or 3x12
                   Arthur Jones Full Body

You have to figure it out.

Help is always around.

www.bodybuilding.com

Twinmuscleworkout (TMW)Youtube Channel

TMW fastingtwins Youtube Channel

http://www.muscleandfitness.com/

http://www.muscleandbodymag.com/

http://www.ironmanmagazine.com/

http://www.muscleandperformancemag.com/

http://www.t-nation.com/

http://www.leangains.com/

Always search for Dr. Jim Stoppani along with a term to get top quality information.

I'm sure you have your favorites.

Let me know what they are.

wheyblog@gmail.com