I spent almost all my life underweight.
In late-January 2011, while living in Taiwan, I weighed a whopping 128lbs (58kg) at a height of 5’6″ (168cm). I dabbled in weight-training for a few years, but made little fitness progress. And after being a skinny ectomorph for so long, I was sick of it. I wanted a change.
And what better time to fatten myself up than while living abroad?
In this article, I’ll break down what I did, what I learned, and more importantly, what I would do differently if I had to do it all over again.
(Because ultimately, I did I have another time where I tried to gain weight and it went a lot better.)
The Goal
Gain 10 kg (22lbs) in 2 months. (I’ll be using the Metric System in this article; Americans, you have been warned). I wanted to reach 68kg because there’s a rule-of-thumb that a male should weigh, in kilograms, about 100 less than his height in centimeters. So since my height is 168cm, I should weight 68kg. (168 – 100 = 68). Pretty clever, huh?
I can’t, however, explain why I chose April. Maybe because I wanted to leave Taiwan by then?
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Difficulties
No kitchen. Forget about home-cooked meals with carefully selected and/or organic ingredients; I would be eating out 100% of the time. Fortunately, in Taiwan, that wasn’t a death wish.
No supplements. In Taiwan, protein power was expensive. Really expensive. I guess most of their supply comes from the United States or something. Either way, with my meager income, supplements of any kind would break the bank.
The Plan
Use a bastardized-version of GOMAD. GOMAD stands for Gallon of Milk a Day. It’s a cheap and easy way to get enough calories to gain weight. 1 US Gallon of whole milk has about 2700 calories, 120 grams of protein (80% casein and 20% whey), and plenty of fat and carbohydrates. Because of money and other issues (which I’ll explain), however, I scaled it down to a half-GOMAD diet (half a gallon per day).
Try to eat healthy. Since I could only eat out, I chose healthier alternatives like 便當 (biàn dang). A 便當 – which literally means “convenient box” – is a cafeteria-style restaurant with many selections of meats, veggies, noodles, etc. Cheap and, indeed, convenient.
Lift heavy weights. Unless I wanted to gain pure fat, I had to lift often and lift heavy. I followed an old-style powerlifting routine with heavy pulls and pushes and trained my legs every workout. I wanted muscle and a lot of it.
By April 1st, I hit my goal. And though I felt victorious, in retrospect, I did some smart things, but made some mistakes too. Let’s start with the positives:
Things I Did Right
Calories In > Calories Out
The most important thing. I made sure I was eating at least 500 calories over my maintenance level. It seems easy, but people who fail to gain weight typically stumble here; if you consume enough calories, the pounds will come. Period.
Trained Heavy
I had plenty of iron in my diet – namely, barbell stuff. I lifted three times a week and kept my routine simple:
| Workout A: Back Squat Bench Press Barbell Row | Workout B: Back Squat Overhead Press Deadlift Pull Ups |
Nothing special – just lots of leg work with heavy pushing and pulling. The key to my program, however, was progressive overloading: every workout, I focused on adding 2.5 kg (about 5lbs) to every lift. By the end of those two months, I added over 30kg (66lbs) to my back squat and deadlift and almost 20kg (44lbs) to my barbell row.
I also threw in tons of mobility work and self-myofascial release. My underground gym — and that’s not a figure-of-speech — didn’t have foam rollers, so I used a tennis ball and made an ass of myself in the corner.
A great way to make small talk in Chinese, by the way.
Stayed Consistent
I carried my milk everywhere. If you dug in my sackpack, you would usually find a book, an umbrella (it always rained), and a bottle of milk. When I ate at restaurants, I often asked the staff if they could throw my bottle of milk in their refrigerator. No joke.
I didn’t miss meals. Every week, I scheduled when I would eat and honored those commitments, hungry or not.
Didn’t Quit
I’m actually lactose intolerant. And in a country that doesn’t have lactose pills of any kind, drinking that much milk sucked – at times, I was listing stomach problems like a fucking Pepto-Bismal commercial. But even though it was sometimes painful (and embarrassing), I persisted because a) it was the easiest way to gain weight, and b) I only had to drink it for two months.
And as much as I love eating, there were times when I couldn’t look at food anymore. Or wanted every cow on Earth to perish. (But not in a sacrilegious way). Yet even if I wasn’t hungry, I still ate the damn food. During my bulk, I had to think of eating as an extension of my training.
Things I Did Wrong (and Lessons Learned)
Proper Nutrition (or Lack Thereof)
Poor post-workout nutrition. After a workout, I drank milk and, sometimes, got a meal. That was it. Any concept of “nutrient timing” was as foreign as the country I lived in; I failed to load up on carbohydrates after a workout and didn’t know I should have scaled back – to some extent – on my off-days. I ate haphazardly, which was both good and bad.
Not enough protein or healthy fats. Aside from milk, I didn’t eat many healthy fats. No olive oil. No fish oil. No avocados. No peanut butter. Nothing. Some of that fault could be blamed on their availability in Taipei. But the rest was just ignorance — I flat-out didn’t know of its importance at that time.
Of course, now, I’m all about that steez. Youth is wasted on the young.
Too many starchy carbohydrates. Rice is king in Asia, and noodles are up there, too. Although carbs important for any weight-gain cycle, I could have chose ones more nutrient-dense like yams or sweet potatoes. That goes back to the whole “no kitchen” thing, but I’m sure some Taiwanese nightmarket sold it.
Why did Taiwan have to make beef noodles so damn delicious?
Relied too heavily on milk. It does a body good – to an extent. It’s foolish, however, to depend on one thing for so much. That comes from a nutritional standpoint and also a mental one – drinking milk day-in, day-out for two months got exhausting.
I should’ve ate more nuts or something.
No Activation Work
At that time, I lacked proper glute and core activation. Or any knowledge of its existence, if we’re splitting hairs. I didn’t know I had to teach my glutes to fire correctly or my core to turn on and resist flexion or rotation. Activating those dormant muscles may have improved my performance during that transformation.
I also wish I did more band work, unilateral exercises, and posterior chain work, as well. I also would’ve changed my exercises:
Front squats instead of back squats – easier on my lower back.
Push ups instead of bench presses – more scapula movement.
Inverted rows instead of barbell rows – easier on my lower back.
If I could turn back time.
Closing Thoughts
Those two months were a blast. Yet with the lessons learned during my bulk, I realized that – no matter what – you will make mistakes.
Sorry, but with any body transformation, it’s rarely going to be 100-percent perfect (unless in some type of laboratory setting). But that’s okay. Because that’s why we try to transform our bodies in the first place: to push ourselves — not to perfection — but to the maximum of our potential.
Until then, I raise my glass of milk to you.
Cheers! 乾杯！
I really enjoy your blog!
When I gain 22 lbs in two months it’s called a hiatus. Well done, man!
I had a similar experience. Had been working out for 4 years and weighed 105lbs. First year University changed my life. I put on 25lbs. It was crazy.
Nice post man! Well written and thought out.
Awesome! I would love to read about how you did it. And thanks for the kind words, Jon.
Maybe I’ll write about it one day. It’s a little embarrassing just how little I knew about fitness back then
Nice article.
Thanks Rich!
Hey Anthony, quality article! I too am a personal trainer (UK based) and ectomorph, standing 6ft 4in I feel your pain when it comes to the weight gain! I’m just about to embark on the GOMAD diet also, I have as you did, planned out a religous nutrition plan and my cupboards are bursting with Casein! If you can add my facebook page (www.facebook.com/kalspt) I will keep you updated with my progress! Speak to you soon 🙂
Cheers! Best of luck.
About to go on a half gomad diet myself. Just wondering how much fat did you end up putting on?
I put on some fat, but I was so skinny, it didn’t matter to me. How much weight are you looking to gain and in what timeframe? Knowing what I know now, I might not recommend it — it was exactly what I needed at that time, however.
Well it’s been two weeks with about 5 lbs gained. I started at 5’7 126 and am now 130. The fat gains look minimal too so im satisfied. Do you have any tips to gain more weight?
5lbs in 2 weeks is pretty good. I’d just stay patient.
i am 5’6 and 44kgs (too skinny), i also want to change this.
thanks for writing this article sir, i am going to try this
but i really didn’t understand how to increase 500 calories
per day it seems that after a month my stomach would blast
also i didn’t get what you said about glute and core activation
I understood all the rest and i’m going to try it if i have
any difficulties i will post them here,so will you please
help me out of my difficulties? i will keep posting whatever
changes happen to me by following this plz help me out
waiting for your reply.
THANK YOU!!
Hi Adwait,
I promise you your stomach won’t “blast” with that. 😉 Core and glute activation is more about moving better and safer. What program are you planning to do where? What’s your current fitness levels like?
Sir i am from India. I have started to follow your method mentioned above and the good news is that after 2 weeks its increased by nearly 2kgs which increased my morale. but i couldn’t follow it as mentioned by you, i am only doing skipping or sometimes cycling ,push ups, and there is a exercise in India its a composition of 12 different postures and is called ‘suryanamaskar’ .
I am sorry sir i still don’t understand what you mean to say by core and glute and moving better and safer.
My height is 5’6 and weight is 46kgs(is it what you were asking about fitness level. i am sorry i didn’t get it so i wrote this)
And THANK YOU sir for your earlier prompt reply.I was late because i wanted to check my weight first and then inform you so i am sorry about that.
sir i also have one more doubt i see that many friends of mine look fit and have the required weight even though they eat less than me . how is that i have eat much more than them to get the required weight??????
Great read, I’m 6ft2, 166lbs, I’m pretty lean and the abs are good. I’ve just started the GOMAD as I’m looking to put on abit of size. Been doing strong lifts for a few months, just gone over 100kg on the squat. I’m going to try the half GOMAD and see if it works and try and keep track of my abs, if they disappear then so be it, I can always cut at a later date. I hope I don’t get any side effects.
Hey Andy,
Nice work on the squat! That sounds like a plan. Some fat gains are to be expect, but 1) you’re already pretty lean and 2) gaining a little extra weight to look good for the rest of your life doesn’t sound so bad. 😉
thanks that helped so much, i was looking for tips everywhere and now i found them! gotta drink milk
Hey Sonya, no problem! There’s more to it than just drinking milk, but it doesn’t hurt to get a few extra calories that way. Keep me updated with your progress! 🙂
Your workout program is clearly the stronglifts.com one, so at least give them credit for it in this article.
Although it may not appear in this article, I give much credit to StrongLifts: https://www.anthonyjyeung.com/should-you-do-the-5×5-program/
Thanks for the comment, though.
Hi Anthony,
Nice post and thanks for the same.
I am 5.8 weighing 58Kg. I am from India.
I too have been searching for a healthy way to gain weight.
My aim is reaching 75KG in 2.5 months.
Is it achievable, and if yes what should be my diet plan?
Like you said, rice is the King here and people say having soaked rice (boiled rice soaked overnight) will help gain weight. So, should I include this also with my diet plan?
If you can give me a detailed diet plan and work-out plan, that will be a great help for me.
Currently my breakfast includes wheatflakes+milk, 4slices of bread+peanut butter and 500ml milk. Lunch is either white pasta or rice. And dinner includes fruits, juices and milk.
Please reply.
Thanks.
Hey Bibeesh, thanks for your comment. Man, I know how you feel… I used to be about 58kg too. Although it’s possible to gain that much weight, I wouldn’t recommend it at all. That’s just too much weight to gain and it’ll probably be mostly fat. There are much better and safer ways. I’ll shoot you an email.
Hello there.. Im 5’3 and im only 42kg ???????????? youre right being skinny is sucks!???????????? Help me pls.. My problem sometimes is being lazy to eat. Maybe not enough apetite? Plsss help!!!!
Great Post Anthony! Your level of commitment, come hell or high water (or stomach gas) was inspiring. I really like your writing style too. Keep the new posts coming. Thanks!
Thanks, Brian! Haha, there was no shortage of gas. 😉
Hey anthony..great work with the article mate..you are an inspiration ..respect !
I am from india ..I am a hardgainer too and a vegetarian ..i am 5’6″ and my weight is about 54 kgs ..i am very skinny..i want to gain 10 kgs as quickly as i can ..i feel so low and depressed at times that i only eat a meal or two throughout the day..really low on confidence because i am underweight..and now i am lost on words .anyway ..i’d really like some tips and a work out plan or literally anything that’ll help me gain some muscle mass ..i hope you are catching my drift ..email me man ..looking forward to hear from you soon ..thanks 🙂
Thanks tenzil for the comment! I’m glad you enjoyed it. Man, I can’t even imagine what you’re going through. Sounds like a tough battle mentally and emotionally. I’ll shoot you an email when I can. Take care!
Thanks mate 🙂 ..was waiting for your reply..will be checking my mail regularly
Great post Anthony! am also an ectomorph and i couldnt agree more. Being thin sucks! I get especially thinner when school is on session coz am on an especially demanding course. But am going on a 3 month holiday in about a week and the only thing i can think of to do with my holiday is gain gain gain!
Your post was of real help and motivation. 3 months create space for a transformation story 🙂
Thanks, Lex. Dude, three months? That sounds awesome. I wish you the best of luck on your journey. (Just don’t make the same mistakes I did! 😉 )
Hi Anthony
Thanks for posting such an excellent post. I am Indian living in Australia. My height is 5″8 and weigh 51kg. 🙁 In the past I have tried eating more, gym and protein powers and managed to put on 3kg in 3 months but my stomach was always upset and I was visiting the Throne 10 times a day (if you know what i mean). I stopped that diet and my weight went down again. 🙁
I am currently doing half GOMAD with dumbbell weight training 3 times a week. I am using Lactose free milk as I tried normal milk and again went straight to the Throne. Lactose free milk has been a god send as I am not having any stomach issues.
It has only been 4 days for me on half GOMAD so I haven’t noticed any weight gains yet. I really hope this will work as I have lost all hope of ever putting on weight.
My question is, will drinking so much milk have any side effects? How long can I continue doing half GOMAD safely? I was thinking of doing it until my weight (hopefully) goes to 62kg and then drop down to 1kg milk a day. I am assuming it will take me around 3 months to put on 11kg?
Also in your post you said to take fish oil. Can you please explain why and also what else I should or shouldn’t be doing? Thanks for your help.
Keep up the good work. 🙂
Hey Prabhat, thanks for your comment. That’s a good question. I’d say do the best you can until I put out my next article. Basically, I gained 7kg over the past few months in a FAR BETTER AND HEALTHIER WAY. Stay tuned. 🙂
Hi Anthony,
I thought id update you on how my GOMAD results are going. It might help others out there. I have been drinking 2 litres (half GOMAD) every day for the last 33 days. I have been gaining 1 kg per 10 days, so far 3 kg. Which I am fairly happy about, considering I haven’t put on any weight over the last 17 years.
I do weight training 3 days a week. Main difference that I have noticed is that my arms are slightly bigger and I have put on weight around my stomach. I don’t mind this as I am now starting to fit into my pants a bit better.
I plan on continuing to drink 2 litres every day for the next couple of months until I reach 5 kg above my desired weight and will then to a ‘cut’.
I drink full cream lactose free milk and I haven’t noticed any side effects like gas or upset stomach. I initially started with normal full cream milk and that really killed my stomach but switching to lactose free milk has been a god sent.
Drinking 2 litres hasn’t been as hard as I imagined it to be. In fact I could drink 3 litres if I tried a bit harder as I usually finish my 2 litres by 3-4pm every day. I don’t want to increase the milk intake any more as I would be putting on too much fat.
I also started taking fibre after reading your article which has also helped. I take that twice per day.
Only negative I can think of is that I now drink less water than I used to as I am drinking so much milk. I also feel a bit addicted to milk at the moment as I enjoy drinking milk more than water.
Good luck to all other GOMADers out there.
Thanks for the update, Prabhat!!
One of the easiest (But not very healthy) way to gain weight in Taiwan is to drink a big bubble milk tea every day on top of your regular food intake.
A Taiwanese buddy of mine who was supposed to get into the army last year decided to bulk up 60 pounds in a few months so they would have to refuse him, and he succeeded. lol
Nice, man. I think I did that by accident when all the cheap bubble tea they have there. Wow, it worked? I can’t lie… that’s pretty awesome. I applaud that dedication.
Hi Anthony…
Great article 🙂
Im 5’2 and 43kg ( thin) and was looking for a healthy ways to gain weight
Can u plzzz Help..
I hate milk but now im trying to take 2 glass a day is dat fine?
What else are you eating?
Does half GOMAD works?
Good article! I was 100 pounds trying to get to 150. Fortunate for me supplements in Alabama are cheap ($20 for a one month supply). It allowed me to drink 3 shakes a day for a total of 4,000 calories a day plus my three meals a day. Never the less, great dedication and keep working at it!
Awesome, Lloyd! Keep up the great work!
By the way, if you’re interested, I recently gained 15lbs in four months (in a MUCH more sustainable way, haha) and wrote about it here: https://www.anthonyjyeung.com/how-i-gained-7kg-15lbs-in-four-months-and-how-you-can-too/
The thing I hate about being an ecto is the bulking diet is expensive. Even if you buy the cheap, calorie-dense non-processed food there is such as nuts, oil, brown rice, fruits, veggies, eggs, no commercial protein powder, etc, the fact is that you have to eat that calorie-dense and nutritious food OFTEN adds up, literally! You need some serious finances to back up your bulking ways. 🙁
Careful about cow milk. A simple research online like “cow milk bad” will show you the dark side of it. Avoid all the PETA , fanatical unresearched vegan crazies bs website and you’ll be the judge. I personally do my best to avoid cow milk as much as possible.
I wanna precise that it’s processed cow milk that should be avoided but raw cow milk is cool, organic is even better. 🙂
Great insights! Thanks for sharing. 🙂
Hey there Anthony,
I’m also from India. And I’m 5’6″ and 51 kg. you can imagine I’m thin and want to gain weight ASAP. I’m going to start half GOMAD+5 raw eggs a day+ daily carbs etc = almost 2500-3000 calories a day.
Is that cool to gain weight?
will I gain it in 2-3 in months??
Shoot me a mail ASAP containing answers.
the article was awesome.
Glad you liked it. You got the calories part right. Make sure you also get plenty of veggies and fruit.
Hi Anthony…
Great article.Im 5’5″ and 51kg ( thin) and was looking for a healthy ways to gain weight.
Can u plz Help.
I am taking 2 glass of milk everyday is dat fine or any better ideas to gain 7KG weight in 2-3months??Suggest me
Shoot me a mail.
Thanks in Advance.
See i know what u mean by being skinny and trying to gain weight that what I am doing right now I just got weight last week June 14 2016 by my diabetes education Tracy my weight was 165 lbs and being a type 1 diabetic since I was 19 and now I am 45 years old and trying to get 190lbs by August 1 2016 can I do this GOMAD will this help me gain the 25 lbs by August 1 2016 let me know if so ok thanks
If you’re a Type I diabetic, I do NOT recommend GOMAD. I would look for advice from people with diabetes who have done similar things.
I am 5’7 and weight is 51 & i wan to increase my wight by 10 kgs..n im hvng chest 34 waist 28 & i workout daily like 100 push ups in different varieties ,sqats pull ups, double bars,planks different varieties,handstands,jumps,leg exercise,toning tubes, but no weightlifting…so what can i do to increase muscle mass rather than fats..in 5-6 months..pls suggest me workouts..as i am dedicated to do exercise n will also follow proper dient n nutrients plan..please do mail me..thanking you!