GOMAD, Calorie Intake, and Bulking

I’m sure many around these parts are familiar with Mark Rippetoe and Starting Strength and maybe even the concept of Mark’s GOMAD dietary supplementation. However, I’m finding, online and among the lifters I know, that many haven’t actually put GOMAD (or Gallon Of Milk A Day) into practice. I first read about GOMAD years ago when my gym habits went from “some physical activity because why not” to “MUST BE STRONG LIKE BULL!”  I started adding REAL lifts to my regiment. Deadlifts, Squats, Military Press, ect. I left behind the flummoxing machines and got myself under barbells and dumbells. Lo and behold, I found out that my big frame added muscles just as quickly as fat.

At this point in my life I was still chasing silly pipe dreams, one of which was wanting that Abercrombie Tyler Durden body, but with my big endo/meso frame. I’m built for size, not leanness, and it’s a goal that I’ve failed at time and time again. About two years ago I decided the dream was silly and rather than work against and despise my body I needed to learn to work with it. This is when I stopped trying to constantly eat clean and instead focus on eating the amount of calories needed to stack on muscle and strength. However, it had been awhile since I was exposed to Mark and GOMAD and I had just kinda forgotten about it.

Cut to three weeks ago, where I was 5 months back into the gym after about a 9 month spell of sloth and candy-assery and I started to get my old big burly self back. I felt great. Since it had been some time since I had read up on lifting, I turned back to Mark and did some brushing up and rediscovered GOMAD. Now that I’m in a state of mind where strength and physical dominance matters more then abs and statuesque definition, I decided to give this concept a try. I figured if the bulk of the concerns I read online when googling it were true, I’d simply stop if if I started to see increases in my body fat within a week or two. But, here I am now still muscling down a gallon of whole milk every day I train, watching the scale go up while my body fat stays the same.

Now I’m sure GOMAD will not work for everyone, and even among my lifting and crossfitting friends many look at me with bewildered disgust when I tell them I’m drinking 2000 calories worth of moo juice a day. What can I say, it works.  Not only does it work, it helps counteract the expensive habit that powerlifting can be.  At $4 a gallon, with plenty of protein and calories, it’s a dietary boost and also fills in the cracks between meals (and then some). 

I’ll continue to keep an eye on my body fat percentages as well as my weight gain and strength gains. I hope I do not, and do not expect to, recant this post. Hopefully this will help those of you who are struggling to gain weight, size, and strength, or simply are fed up with quite literally feeding your lifting habit and spending a ton doing so.

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Ripping the frills and flowers out of learning to cook and putting it into terms that men understand.


  1. Cell tech July 11, 2014 at 1:39 pm

    Winny is cheap and works too

  2. Adam Fox July 11, 2014 at 4:46 pm

    GOMAD is simply a strategy that is used in order to take in more calories and protein. Both of which are necessary for muscle growth. You could achieve the same results through counting your calories and protein macros, and breaking up your meals throughout the day to get enough protein and kcal without having to stuff yourself. But GOMAD can certainly be a convenient method for some because you don’t have to worry about the specifics of your meals. Crush some weights and chug some milk, simplicity at its finest.

  3. GOMAD October 22, 2014 at 1:15 pm

    Sort of an odd picture you picked there…anyways, yeah it will work for sure. I did it about three years ago and put on 15 lbs in a month. I ran SL 5×5 for that month as well, had some nice gains.

    I did try to attempt it again but then most of my gains were fat…was a pain to cut back down. I did do a half GOMAD with pretty good results.

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