GOMAD is an old-school diet consisting in drinking a gallon of milk a day. The idea that milk builds muscle mass and strength is not a new one. Many popular authors of strength literature such as Randall J. Strossen and Mark Rippetoe are known to promote milk diets to beginner lifters who want to get big and strong. Rippetoe, the author of Starting Strength, is famous for the following statement: “Milk is quite literally better than steroids for a novice lifter to grow on, and no supplement produces the same effect.”
Is this really true? Is GOMAD as good as anabolic steroids?
A gallon of whole milk provides 135 grams of protein, 188 grams of carbohydrates and 132 grams of fats. The total amount of calories contained in 4 liters of milk is 2500kcal.
Since beginner lifters have a hard time eating as much as advertised by the muscle scholars, noobs are advised to embrace those 2500 extra calories in the form of liquid as an easier source of calories and macronutrients.
Experts like Rippetoe believe that “not eating enough” is what stops beginners from becoming big, strong and “useful” humans beings.
Many eager to grow lifters are fascinated by the idea that a gallon of milk a day can provide them with solid, thick and tight muscles. This is how Rippism was born.
In 2010, when the Starting Strength & StrongLifts 5×5 epidemic was at its highest, Rippetoe posted the legendary Zack Evetts update which revealed for the first time what was the actual result from Rip’s programming and food regimen.
According to Rippetoe’s claims, Zack Evetts had 191 pounds of lean mass on him at the height of 6’1”. A quick check shows that during most of his career the popular bodybuilder Reg Park, who was also 6’1” tall, had almost the same amount of lean body mass. While the numbers presented by Rippetoe were good, Zack Evetts looked terrible. Those with a positive IQ immediately realized that GOMAD is producing out of shape victims of Rippism.
Why did GOMAD fail so terribly despite the hype?
Because the basic principles of the human organism were ignored due to wishful thinking. Many wanted to believe that milk was more than just food – they wanted it to be a steroid with no side effects. They saw milk as a way to break the natty limits. The plan didn’t work.
The main problems with GOMAD are:
a. Too much milk. A gallon of milk results in unnecessary stress on the body. Also, it’s definitely not a convenient food.
b. Too many calories. You cannot increase the rate of natural growth by flooding your body with nutrients. The extra will simply be stored as fat. Buying more bricks does not speed up the construction. The workers (the body) can only use so much at a time.
c. An infatuated community. The community refuses to admit the obvious – Zack Evetts and the rest of the GOMAD martyrs got fat. I don’t care what Rippetoe’s magic calipers say. The photos don’t lie.
If you want to get fat in an unpleasant way, GOMAD is the solution.