Menu for Squat & Milk Program

One of the fastest ways to gain size and strength in your entire body is by following the "squats and milk program." This is an old time program that has been around for over 50 years. It's awesome for fast gains. Even if you are a hard-gainer.

Make no mistake about it, this program is brutally tough, but the gains are awesome. This program will stimulate your entire body to grow by working every major muscle group in your body.

As for your nutrition program, you need to eat as much food as you can, as often as you can. The program is called "squats and milk" because the old timers used to drink at least 1 gallon of milk every single day to help them gain weight with this program. Milk has protein, vitamins, minerals, and calories.

A typical day of eating for this program would look like this:
Breakfast

• 4 whole omega-3 eggs
• 2 slices of toast made from whole-grain bread
• 1 glass of non-fat milk

Snack

• 1 Bran Muffin
• 1 glass of non-fat milk

Lunch

• 1 Sandwich (i.e. meat, tuna fish, etc.)
• 1 piece of fruit
• 1 glass of non-fat milk

Snack

• 1 Granola bar
• 1 Slice of cheese
• 1 glass of non-fat milk

Supper

• 3-4 oz. Meat (i.e. chicken, beef, pork, fish, etc.)
• Brown Rice
• 1 Cup of vegetables
• 1 glass of non-fat milk

Snack

• 2 slices of toast made from whole-grains
• 1 glass of non-fat milk

* Drink plenty of water throughout the day.

If you like, you can mix a scoop of protein powder into your non-fat milk for even more protein and calories.

This is just a sample eating plan. You can change it around to suit your own taste. This should give you some idea of how much you should eat and how often in order to gain size and strength. If you strictly follow this "squats and milk program" you could gain up to 20 pounds of muscular bodyweight in as little as 2 months.

If you want more specific training and nutrition strategies for packing on thick dense muscular bodyweight, then contact Bodies@Work and sign up today.