How to Combine GOMAD & 5x5 Lifts

The gallon of milk a day (GOMAD) diet and the Stronglifts 5x5 weightlifting program are an excellent combination for skinny guys who want to put on weight quickly. The fat and protein in the milk combined with the consistently increasing, compound weight program mean your muscles will have the fuel they need to grow larger when you beak down their fibers with your weight training. Bear in mind that you will likely gain fat as well as muscle, but you will be able to cut this fat down later in your fitness regime.

Instructions

    • 1

      Drink a gallon of whole milk every single day. This step is a key component of the GOMAD diet; you must consume the saturated fat that comes with whole milk, and you must consume a lot of it.

    • 2

      Consume plenty of calories in addition to your gallon of milk. A gallon of milk provides 2,400 calories a day; gaining substantial amounts of weight requires you to consume more than this.

    • 3

      Eat clean. This means eating vegetables, meat and whole-grain carbohydrates. It also means avoiding items such as alcohol, soda and fast food.

    • 4

      Squat three times a week. The squat is the cornerstone of the 5x5 training program, and you must focus on it because it works such large muscle groups. Squatting will fatigue your muscles so they use the calories from the gallon of milk to rebuild.

    • 5

      Squat heavy weights, and do so for five sets of five repetitions. Do not squat with improper form, but increase the weight every time.

    • 6

      Bench press and barbell row on one workout, then overhead press and deadlift on the next. Each workout should have three exercises: squat, bench press and barbell row or squat, overhead press and deadlift.

    • 7

      Perform five sets of five repetitions of each exercise, with the exception of the deadlift, which should only consist of one set of five repetitions.

    • 8

      Ignore cardiovascular exercise, instead taking a day off in between each workout. Cardio will be fine in the future, but for your first month or two, you must focus on putting on muscle and fat.