Hello All,

So of course, GOMAD is a popular way to gain weight in order to increase poundage’s on the big lifts. And many have seen success with it. First, GOMAD is an acronym for ‘Gallon Of Milk A Day.’  It has been popularized recently by Mark Rippetoe as well as cross fitters and strength training enthusiasts and professional all over.  This is my personal opinion with regards to GOMAD based on my experience.  Let’s look at why people try it in the first place.

1) “Mark Rippetoe says so.” This is probably the most stupid reason to do anything. 🙂

2) “They can’t get enough calories through the day from solid food.” or the “hard gainer” deal.  Then I suggest reevaluating your nutrition if that is the case.

3) “It helps their gains.” This is true…. but I realized that I wanted to lift the most weight at the lowest weight possible. Not the opposite. That is just me. If you weigh 175, squat 225, and go up to 200 and squat 285…. sure you made gains but, the 175er is squatting 1.28x their body weight and the 200er is squatting 1.42x his body weight. Stronger? Fitter? Just a advantage regarding leverages? I don’t know exactly. To me, its just not worth gaining 25 lbs, half of which will probably be fat.

My experience with GOMAD.

Thankfully I did not do it for that long. However, I did see initial gains.  I also developed the physique of a fat slob even though I was getting stronger. But then I realized… why do I need to be strong, and LOOK fat. Isn’t there a middle path? The answer is yes. I also asked myself, “What is the purpose of trying to get strong FAST?” Then I looked at the numbers and did some math regarding milk……

The Numbers

This is just the typical gallon of milk you will find in any deli or supermarket. If you use another type of milk, just do the math before taking in all this crap. Milk Numbers

grams of Sugar per Gallon of Whole Milk: 192 g (a teaspoon of sugar is roughly 4-6 grams, so… this is about 32-48 teaspoons of sugar per day. 960-1440 teaspoons of sugar in 30 days.) Just think about that. That is about 16 Softee Donuts worth of Sugar every day.

grams of Fat per Gallon of Whole Milk: 128 g per day

mg of Cholesterol per Gallon of Milk: 2000 mg per day. CDC on Fat This is very important if you have a predisposition to high cholesterol.  Whether this could affect you in the long run, I don’t know. But I will not take that chance again.

Calories per Gallon of Whole Milk : 2400 kcal (Choose the rest of your diet very wisely. If you already consume 2000 calories a day, GOMAD could be a recipe for disaster. Is that a pun? :)…. probably not )

mg of Sodium per Gallon of Whole Milk: 2000 mg (The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit.) This is just from the milk, not including the sodium in anything else you will eat during the day. CDC on Sodium


Well, my final thought on GOMAD is simple. A gimmick that fits into the “fad diets” out there. Its the equivalent of the “lose 20 lbs in 20 day” type of diets. It probably something that fits into the “hit or miss” category. It might work for one person, and not for another. There are better ways to gain weight and get stronger without drinking FAT. I just don’t see the reasoning for doing this. I think if a person does decide to do this, the rest of their diet, needs to be impeccable. And they better be doing a hell of a lot of exercise. And if you are a beginner get a few months of training in, before deciding to do this. You should definitely be training regularly and know how to perform basic lifts with good form, before doing GOMAD. Otherwise you will hurt yourself, AND possibly get extra fat you may not want.

Train for health. Eat for health. And everything will come.  Who gives a shit how much you squat, press etc? Or how fast you did it? Probably no one.

That is all. 🙂


  1. […] asinine. (Starting Strength, pp. 308) For skinny guys or other wise. Check out my post on GOMAD. Thoughts on GOMAD   As a matter of fact, Mark Rippetoe, should NOT give any nutritional […]

  2. […] of milk a day in order to get stronger(Starting Strength, pp. 308) Check out my post on GOMAD. Thoughts on GOMAD   Mark Rippetoe should stick to giving strength training advice and not any nutritional […]

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