How to Gain Weight By Drinking Whole Milk

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Skinny guys who find it hard to gain weight need not resign themselves to having sand kicked in their face for the rest of their lives. Drinking quantities of whole milk and following an exercise program can help them bulk up very quickly. Biosingularity.wordpress.com quotes Stuart Philips, a metabolism researcher from McMaster University as saying, "...milk's ability to aid in muscle growth and also promote body fat loss [makes it] the ideal post-workout drink for recreational exercisers and athletes alike." While any extreme dietary and exercise changes should be undertaken with caution, as long as you fit and follow medical advice, the GOMAD system can achieve noticeable results in a matter of weeks. GOMAD stands for Gallon Of Milk A Day.

  • Start increasing your whole milk consumption gradually. Spread your consumption throughout the day, drinking 10oz to 16oz at a time. Drinking too much milk straight away can cause stomach cramps and bloating, as your body is not used to it. So, begin with a couple of servings a day and gradually add more. Don't drink so much that you make yourself feel sick or ill. Although the GOMAD program recommends drinking a gallon of milk, you will gain weight if you drink half a gallon or more, just a little more slowly.

  • Eat six small meals a day. Have small meals at breakfast, before and after a work-out and just before bed-time. Have two snacks in between. If you are not working out that day, have six small meals three hours apart, roughly.

  • Lift weights three times a week. Keep your weight-lifting sessions to 60 minutes or less unless you are taking three to five minute breaks between some lifting sets.

  • Weigh yourself regularly in the morning after a bowel movement and use calipers to monitor your fat gain. Use the free website FitDay.com to help track your diet, exercise, weight changes and goals.

  • Continue with the GOMAD program until you reach your target weight. It might actually help to go a few pounds over, so that as you move into the increased work-out phase, you don't drop too much weight too quickly.

  • Reduce your milk intake once you reach your target weight. You might want to continue drinking a glass of milk post-workout, however. Change your nutritional intake to a weight maintenance level, but stick to the three hour eating schedule. Every day eat 1g of protein for every pound of body weight, drink one gallon of water and make sure 30 percent of your diet consists of healthy fats.

  • Begin doing lots of cardiovascular exercise. Eat lower calorie foods as well as cutting out the milk to speed up your physical transformation. The muscle you built up along with the fat during the GOMAD phase will have increased your metabolism. This will help you lose the excess fat and turn it into muscle, as will the new cardiovascular regime. It will not be long before you have the body you always wanted.

Tips & Warnings

  • It's possible to accelerate your progress by drinking 16oz of chocolate milk before, during and after working out. Also add 3g to 5g of creatine to the post-workout 16oz.

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References

  • Photo Credit body builder image by MAXFX from Fotolia.com
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