Free Report: Lightning Weight Gain Secrets

FREE REPORT
LIGHTNING WEIGHT GAIN SECRETS

HOW TO GAIN 15 LBS IN 30 DAYS
PRESENTED BY LIGHTNINGWEIGHTGAIN.COM
Copyright © 2011
Disclaimer
This report is for informational purposes only and is not intended to treat, cure,
or diagnose any disease, health problem, or other medical condition. If you have
a medical problem or believe you do, consult a doctor. Consult a doctor or
qualified medical physician before attempting any exercises or using any of the
information covered in this report. This report is not a substitute for medical
advice. Failure to consult a doctor and/or incorrect use of the information here
may result in injury. Do not attempt any exercises if you don’t fully
understand them. Only a doctor can determine if you’re healthy enough to use
this information.
Welcome!
If you are struggling to gain weight and build more muscle, the answer is
actually quite simple: YOU MUST CONSUME MORE CALORIES. One of the
simplest, cheapest and most effective ways to achieve this is to utilize a
GOMAD diet.
GOMAD stands for "gallon of milk a day" or 4 quarts: A gallon of whole milk a
day; no skim or reduced fat milk will produce the same results.
Many people who start training for the first time in a gym to increase strength
and muscle need to understand; the muscles do not grow by themselves with
exercise only. Clearly a good training plan is necessary, but diet is also very
important to provide the necessary building blocks for proper muscle growth and
weight gain.
So to effectively gain weight and build muscle, a significant excess of calories is
needed. In addition, it also takes a lot of protein and carbohydrates since these
are important nutrients for muscle growth. With a GOMAD diet this can be
achieved quite easily.
The idea of adding a gallon of milk per day to a diet and training routine is
nothing new or revolutionary. In fact, the concept of GOMAD has been noted
with success for over 70 years. This makes sense since individuals trying to
gain weight and build muscle back then did not have access to the endless
supply of various protein and muscle building supplements we see on the
market today. They relied on heavy lifting and whole food to supplement their
gains.
It is important to note that in addition to consuming a gallon of milk per day, you
need continue to eat 3 highly nutritious meals per day. Each meal should
contain lean protein sources (fish, chicken, beef) and complex carbohydrates
(vegetables, fruits and whole grains). Simple carbohydrates such as chips,
cookies, cakes, candies and soda may have higher calories, but their nutritional
content is terrible and will not do you any favors when trying to minimize body
fat. While on a GOMAD diet you can expect to add at least 2-3% body fat per
month to your frame.
Who should consider a GOMAD Diet?

A GOMAD Diet is typically suitable for hard gaining, underweight people that
may note the following characteristics with their body frame: long, thin bone
structure and muscles, naturally lower body fat percentage and high
metabolism. It may be noted that if you are following a strict exercise plan with
proper eating habits, anybody may try the GOMAD diet. Stay within a healthy
weight range and body fat percentage, though.
IMPORTANT! If you suffer from a lactose intolerance or milk allergy, DO NOT
USE a “gallon of milk a day” diet!
Why Milk?
Consider this: One gallon of milk contains about 125g protein, 200g carbs and
125g fat and 2400 calories. Milk is made up of 20% Whey and 80% Casein
proteins, which are two excellent protein sources for muscle building.
Furthermore, the carbohydrate (lactose) and milk fat are excellent sources of
energy and the production of proper hormones necessary for muscle growth.
Taken with a normal diet, you will be consuming up to 5,000 calories a day.
Advantages and disadvantages

A GOMAD diet is incredibly fast way of building mass and gaining weight. When
compared to numerous other protein and weight gaining supplements on the
market, milk with provide you both the needed calories and protein needed for
rapid results at a cost of around $4.00 per gallon.
Drinking a gallon of milk per day may seem like a hard task, but consuming
calories in a liquid form can be more convenient than trying to continually eat
2400 more calories each day.
Possible disadvantages of consuming a gallon of milk per day include
gastrointestinal disturbances such as bloating and diarrhea. Furthermore, an
increase in body fat due to extra calories is not avoidable. After the end of your
GOMAD diet much that body fat can be lost by focused intensive training and
nutrition.
How to Start the GOMAD Diet

The aim of GOMAD is to drink about 4 quarts of milk per day, ideally spread
throughout the day. This may not be easy at first. It is therefore advisable to
maintain your normal diet and begin your milk consumption slowly. With a
normal diet, I mean a fairly balanced diet in the range of 2000-2400 calories per
day with lean proteins and complex carbohydrates as discussed earlier.
Consider the following plan:
Week 1: 1 quart of milk / day
Week 2: 2 quarts of milk / day
If your body can tolerate drinking milk without side effects you may alter the
schedule and consume up to a gallon of milk a day within the first 2 weeks of
starting this plan. On a personal note, I was consuming one gallon per day
starting the first week with no problems, but every person is different.
Continue this trend until your target weight is reached. Since some of the weight
may be lost again after stopping a GOMAD Diet, you can set the target weight
about 5 pounds higher.
Proper Exercise is Important

Consuming one gallon of milk per day will make you fat if you are not properly
exercising as well. Remember, the goal is to gain weight quickly, but we want to
build muscle and keep the percentage of body fat gained to a minimum. Expect
a 2-3% increase in body fat each month you are using a GOMAD diet, but
expect MORE if you do not exercise.
You should keep the blueprint for exercising simple: Lift Heavy then Rest
If you want to build muscle with your weight gain, you will need access to heavy
barbells and dumbbells. Fortunately, the amount of time needed lifting weights
should be kept at a minimum. Great results will be produced using the following
plan:
Workout 1: Barbell Squats Sets: 1 Reps: 8

Bench Press Sets: 1 Reps: 8
Rest 2-3 Days
Workout 2: Military Shoulder Press Sets: 1 Reps: 8

Bent Over Rows Sets: 1 Reps: 8
Rest 2-3 Days, then repeat the workout cycle adding 10 more lbs to
each exercise
If you are unfamiliar with how to properly perform each exercise listed, a quick
internet search will yield many descriptions on proper exercise form.
You should notice a few things about this routine:
• All exercises performed are compound exercises. The goal is to stimulate
muscle growth in multiple muscle groups using as few exercises as
possible. Performing bicep curls is a waste of time and energy when they
are stimulated during bent over rows.
• The number of sets for each exercise is very low. Only one set is
performed, but the key to each workout is you MUST perform each
exercise TO FAILURE. This means find the weight that causes you to
struggle when performing 8 slow, controlled, non pausing repetitions. If
you can easily perform 8 or more reps, then you need more weight added
to the barbell.
• When you begin the next week of the routine, add 10 more lbs to your
previous exercise weight. So if you performed about 8 reps with 150 lbs
during your bench press during week 1, perform 8 reps with 160 lbs during
week 2, perform with 170 lbs during week 3, etc. If you're struggling with
10 lb increments, decrease the weight until performing 8 repetitions feels
very difficult.
Do not add more sets, repetitions or workout frequency to this routine. If you
are performing each exercise with as much intensity as possible, then you will
not need any more muscle stimulation and will require plenty of rest and
recovery.
Avoid cardio training (running, biking, aerobics, etc.) as this will burn calories
and increase a hardgainer's already fast metabolism. Once you have finished a
GOMAD diet, you can reintroduce cardio training to trim the excess body fat.
STAY FOCUSED AND WORK HARD! GOOD LUCK!

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FREE REPORT

LIGHTNING WEIGHT GAIN SECRETS

Who should consider a GOMAD Diet?

Advantages and disadvantages

How to Start the GOMAD Diet

Proper Exercise is Important

Workout 1: Barbell Squats Sets: 1 Reps: 8

Rest 2-3 Days

Workout 2: Military Shoulder Press Sets: 1 Reps: 8

STAY FOCUSED AND WORK HARD! GOOD LUCK!

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