Drink Your Milk

[Gary Gibson]

I had a really bad training day yesterday. It actually got me a little depressed. Started a new peaking cycle with weights that should have been easy. They were not easy.

I'd been doing a volume cycle prior to this to get from the bottom of my new weight class to the top...and to stop being so comically skinny in my singlet. I drank my gallon of whole milk daily on top of eating good, home-cooked meals.

But at the end of the volume cycle, I took a short break from all the extra calories. I stopped drinking the milk, though I continued to eat very well.

So come the new cycle and weights that really should feel doable nearly crushed me. The next morning, however, I felt charged. Sometimes you need to get the snot knocked out of you to clear your head. I had the option of changing my every-other-day plan to a two-on/one-off/two-on/two-off whole body plan. I knew that if I went back in to the gym, I'd have an incredible session. But I also knew I needed to get some milk into my system. I strongly suspected that the couple days without the milk were why I was feeling so weak.

I'd taken to buying a gallon of milk at the gas station a few steps from the gym just before the session. Then I'd drink half the cold, cold milk during the session and the other half throughout the rest of the evening. A couple of guys were amazed that drinking whole milk between sets of squats, benches and deads didn't make me puke. You get used to it.

Anyway, I started drinking my fucking milk again and had the best session I'd had in recent memory. I even set a very, very easy personal record in the conventional deadlift too (see my log) with oodles to spare.

Obviously today is partly the result of previous training and just hitting a high point in my individual strength cycle...but I really don't think it's a coincidence that I did so well after quaffing the mix of macronutrients in that whole milk. I just do better when I'm consuming vast quantities of whole milk. A gallon or so per day seems to be about right. I'm sure I could get a lot of the same benefits by eating well and in large quantities, but milk is such an easier delivery system for nutrients than food. It's nature's way of making small mammals into big mammals overnight. And I am a small mammal who needs to move up a couple of weight classes.

Wherever I train, work or live, I can be seen drinking from a gallon jug of whole milk. I'm like a black Popeye with a milk jug instead of a can of spinach.

Anyway, drink your milk. You'll get stronger faster.

[davew]

I know some people get runs, but drinking a lot of whole milk makes it feel like I'm shitting out a block of concrete.

That's assuming I can even get the bastard out in the first place. It's that bad. Goes away when I cut the milk out, and comes back if I re-introduce, so I know it's the culprit.

[gordonrumble]

Fiber and lots of oils are your friend. I had a similar issue, but after tweaking my diet it went away.

[scotty022]

I second that. Four tablespoons of olive oil is an easy 480 cals that you can add to each meal. I'm told the fat is good for recovery.

That and psyllium husk fiber should do you right. And they're both cheap as hell.

[TomC]

Amen, Gary. I recently tried cutting back on the milk and my lifts went to shit. It was amazing. Milk makes it very easy to take in protein, fat, and calories. It must be difficult to get bigger without it.

[Dastardly]

Ive heard often that all black people are supposed to be lactose intolerant.

Well I guess your ease in chugging it down by the gallon has proved that to be a myth.

[Gary Gibson]

Ive heard often that all black people are supposed to be lactose intolerant.

Well I guess your ease in chugging it down by the gallon has proved that to be a myth.

Lactose intolerance is a matter of heredity. I have nearly as many Northern European ancestors as West African.

The ability to drink milk without problems is also partly a matter of practice. A couple years back, I tried to uptake my milk intake suddenly and got a headache, stomachache, bloating and cramping so bad that I couldn't move because of the pain. Now I can drink a gallon or two of the stuff a day with no ill effect beyond the extra trips to the bathroom all those calories and liquid are bound to cause.

[Mr.City]

You drink 1-2 gallons a day?

[Mr.City]

How do you guys feel about a paleo diet with 2% milk? I like meat, can sacrifice carbs, but I like milk.

[Gary Gibson]

You drink 1-2 gallons a day?

Yeeup. One to one and a half on training days. Only around half a gallon on off days. I drink at least half a gallon between all my sets. On long, high volume days, I'll get a gallon in just with squats and benches.

[Kelly Moore]

I'm a huge proponent of drinking raw whole milk. Pasteurized milk always gave me gut cramps, gas and bloating but raw milk doesn't. Plus it tastes much better!

My lifts have rocketed since increasing my intake of raw milk to close to a half gallon total per day - that's plenty when you are 115# and the stuff is expensive! Another plus is that my allergy symptoms have all but disappeared. I am allergic to cats, dogs, horses, grass, pollen, etc. and had severe hay fever reactions each fall. Several years ago, a friend suggested I try a couple glasses of raw milk each day rather than drugs and it worked. Even when putting up hay in the mow during hay season I did little more than sneeze a few times. No swelled up throat, no breathing problems...it was close to a miracle.

Gary is right. Drink your milk.

[mcsquared]

I'm a huge proponent of drinking raw whole milk. Pasteurized milk always gave me gut cramps, gas and bloating but raw milk doesn't. Plus it tastes much better!

My lifts have rocketed since increasing my intake of raw milk to close to a half gallon total per day - that's plenty when you are 115# and the stuff is expensive! Another plus is that my allergy symptoms have all but disappeared. I am allergic to cats, dogs, horses, grass, pollen, etc. and had severe hay fever reactions each fall. Several years ago, a friend suggested I try a couple glasses of raw milk each day rather than drugs and it worked. Even when putting up hay in the mow during hay season I did little more than sneeze a few times. No swelled up throat, no breathing problems...it was close to a miracle.

Gary is right. Drink your milk.

I wish I could get my hands on raw milk. Maybe when I move to Wyoming in the summer I'll be able to track down a co-op or whatever they call it where they sell raw milk. I hear that if you drink raw milk, even if your lactose intolerant, there wont be any ill effects. I really wanna try that stuff and I'm jealous that you have it.

[Kelly Moore]

mcsquared,

You might be able to find a farmer selling raw milk where you are now via this site:

http://www.realmilk.com/where2.html

[Dastardly]

I hear that if you drink raw milk, even if your lactose intolerant, there wont be any ill effects. I really wanna try that stuff and I'm jealous that you have it.

I smell BS.

Milk has lactose in it, be it raw or pasteurised.

There are many benefits or Raw milk but I do not think that is one of them.

[davew]

Fiber and lots of oils are your friend. I had a similar issue, but after tweaking my diet it went away.

This is good news. I'm going to get some psyllium husk fiber today.

[TomC]

My lifts have rocketed since increasing my intake of raw milk to close to a half gallon total per day - that's plenty when you are 115# and the stuff is expensive!

Here you have it, gents. A woman, who happens to be very strong, is downing half a gallon of whole milk a day. She tips the scales at just 115 pounds. She's not drinking 2% or skim. Whole milk. All of you idiots that weigh 165 lbs and are 6 feet tall need to get with the program and drink your milk.

Mr. City, Paleo + milk is highly recommended by John Welbourn and he lacks neither size nor strength. Go for whole milk. Fat is good. Please refer to how much milk Kelly and Gary drink.

As for lactose intolerance, Dastardly is correct. Cow's milk, raw or not, has lactose in it. It may be more easily digested for other reasons, but if you lack the enzyme lactase, raw milk will not save you.

[BigJavs]

I smell BS.

Milk has lactose in it, be it raw or pasteurised.

There are many benefits or Raw milk but I do not think that is one of them.


True, but raw milk still has the live lactase needed to properly break down the milk sugar. Pasteurization kills lactase...hence digestion problems in a lot of people.

[Benthic]

True, but raw milk still has the live lactase needed to properly break down the milk sugar. Pasteurization kills lactase...hence digestion problems in a lot of people.

I've heard this one too. The way I understand it is that if you're lactose intolerant raw cow's milk *may* solve your problem. But it also may not, so proceed with caution.

Brian

[TomC]

True, but raw milk still has the live lactase needed to properly break down the milk sugar.

This is incorrect. If it had any lactase in it, it would break down the lactose before you got to drink it. This what they do to make Lactaid and why Lactaid tastes different than normal milk (and raw milk). Humans, at least some humans, have the ability to produce lactase to digest lactose. If raw milk is easier to digest, lactase is not the reason. It may or may not have less lactose in it than regular milk, but I would guess there is significant variation between batches of raw and regular milk making any such determination problematic.

[sushi362]

will i be able to break my plateau if i switch from 2% to whole milk? Im stuck at 170 lb squat and i am 6'1'' and 170 lbs.

[Nauticus]

will i be able to break my plateau if i switch from 2% to whole milk? Im stuck at 170 lb squat and i am 6'1'' and 170 lbs.

Do it! You need the calories.

[sushi362]

Do it! You need the calories.

i was hoping that was the answer, as i ran out and bought a gallon. Thanks.

[BigJavs]

This is incorrect. If it had any lactase in it, it would break down the lactose before you got to drink it. This what they do to make Lactaid and why Lactaid tastes different than normal milk (and raw milk). Humans, at least some humans, have the ability to produce lactase to digest lactose. If raw milk is easier to digest, lactase is not the reason. It may or may not have less lactose in it than regular milk, but I would guess there is significant variation between batches of raw and regular milk making any such determination problematic.


You're right and I must correct myself. Raw milk is believed to contain the probiotics to aid the production of lactase in the body, but doesn't contain lactase in it. Pasteurization kills the good bacteria.

[BigJavs]

and Lactaid is gross! My mom lives on the stuff.

[loseyourname]

i was hoping that was the answer, as i ran out and bought a gallon. Thanks.

There's only like a 300 calorie difference between a gallon of whole milk and a gallon of 2%. It's unlikely that switching from one to the other will alone get you past a stall.

[Sami]

There's only like a 300 calorie difference between a gallon of whole milk and a gallon of 2%. It's unlikely that switching from one to the other will alone get you past a stall.

Why are you opposed to whole milk?

Don't you think the additional fat has any benefits that go beyond the extra calories?

[sushi362]

There's only like a 300 calorie difference between a gallon of whole milk and a gallon of 2%. It's unlikely that switching from one to the other will alone get you past a stall.

Did your ead Gary Gibsons latest post about whole milk? That stuff is like magic. Also, SS:BBT describes whole milk to have macro nutrients that help spped up recovery. Besides, im a skinny fuck that needs to gain weight.

[quadancer]

Results from switching to whole milk will depend on how well your body burns fat, IMO. There certainly isn't a lot of carbohydrate in it, the body's first choice for energy.
And anyone that is over 4' and weighs 115lbs. needs a lot more than just milk. I use db's heavier than that. I'm just sayin', ya know?
Every time we find a "hardgainer", we have an "undereater". Lose the abs and build the house over them.

[TomC]

Did your ead Gary Gibsons latest post about whole milk? That stuff is like magic.

It's not like magic and it won't make up for an insufficient diet of solid food. However, it is a powerful tool and a great aid in gaining weight.

[PVC]

Why are you opposed to whole milk?

Don't you think the additional fat has any benefits that go beyond the extra calories?

Describe these benefits.

[Gary Gibson]

I repeat, drink your milk, or else... (http://www.startingstrength.com/resources/forum/showpost.php?p=94563&postcount=227)

Milk is magic. This is alluded to in SS. The particular mix of nutrients is like no other.

Please remember: whole milk is nature's way of getting small mammals to become large mammals in very short order. My diet quality varies pretty wildly. Some days I don't even eat till well after noon, yet I've managed to put on 20 lbs since last month and from the looks of things I've already upped my squat and deadlift. I just tripled over 95% of my old conventional all-time best minutes after volume squats and two days after being run over by a speeding pick up truck. Whole milk and squats are magic. I've got my best mass gains ever by mixing the two and drinking the whole milk between squat sets on volume days.

[OITW]

II've managed to put on 20 lbs since last month

So what are you now, Gary, about 140?;)

[MichaelReinke]

I actually tried bringing my gallon with me to the gym yesterday. Interestingly enough, I was stuffed with a massive sandwich that I ate before the workout. But once I started my warm-up sets, the whole milk began to look very sweet to me and I drank throughout the rest of the workout until I finished 2/3 of the gallon (I am, however, a beginner and a novice milk drinker). Then nausea hit me and I nearly puked (but didn't). It was an interesting feeling though, like someone turned on the milk demand switch in my brain when I began to squat and then flicked it off when the workout was done. We'll see if it pays off, but it sure as hell tasted better than water or gatorade.

[quadancer]

Every time I've had milk in my shake I get people asking me if that doesn't make me sick. It doesn't, but the questions do.

[kaisermetal]

wow i never tought about using a whole gallon of milk as peri-workout nutrition

[PVC]

I'm definitely trying this. Tomorrow I'm bringing 1/4 gallon to the gym, and will be expecting odd stares.

[Gary Gibson]

From my latest log entry:


Weighed 185!! Drank almost a half gallon during the session and barely felt any fatigue. The milk definitely makes a huge difference in that regard. It's nature's energy drink and protein shake. It works better and costs less than the artificial versions of both. I weighed 164 lbs last month and could squat 335 for maybe a single max set of five; now less than 30 days later I'm 20 lbs heavier--ten pounds more than my highest weight ever--and using 335 for multiple sets of five with relative ease.

[quadancer]

...somehow dawg, I just don't think it's only the milk.

But yeah, "Milk - it duz a boddy guud!"

[Sami]

Milk during the session cannot have a physiological effect. Psychological, evidently.

Can't wait to see you at 220lbs. ;)

[coreJack]

Last week, knowing that I was going to be in the gym for 2 hours, I brought some milk with me. I noted afterward that it was a good session, but didn't connect my performance to the milk until reading this thread. I was just using the milk to stave off hunger. But I'll try it for the next few workouts to see if it makes a difference (but more like a pint than a gallon).

[Sami]

I suppose training for 2 hours+ might be a little different. Though I would think a snickers or 4 might work better? Meh.

[TomC]

Milk during the session cannot have a physiological effect. Psychological, evidently.

Of course it has a physiological effect. It's not going to build any muscle for you during your workout, but milk provides water, sugar, fat, and protein. Those will absolutely produce a response from your body, even if that is just keeping you from feeling hungry.

[Sami]

On reflection, I was neither clear nor 100% accurate in my post. I meant more that taking swigs of milk between sets isn't going to drive the next set. It simply cannot act that fast. Also, a significant volume of blood has been diverted from the GI tract to the muscles.

But I also forgot to consider who I was talking to, Gary. He's doing Smolov cycles (I think) and is in the gym for more than a couple of hours most likely. And yes, keeping from feeling hungry is probably very significant.

However, if the average novice SS trainee is well fed before going into the gym, I see no reason to down half a gallon of milk in the 45-60 minutes they'll be there.

[TomC]

On reflection, I was neither clear nor 100% accurate in my post. I meant more that taking swigs of milk between sets isn't going to drive the next set. It simply cannot act that fast. Also, a significant volume of blood has been diverted from the GI tract to the muscles.

That's very true. I understand what you are getting at now.


But I also forgot to consider who I was talking to, Gary. He's doing Smolov cycles (I think) and is in the gym for more than a couple of hours most likely. And yes, keeping from feeling hungry is probably very significant.

However, if the average novice SS trainee is well fed before going into the gym, I see no reason to down half a gallon of milk in the 45-60 minutes they'll be there.

I've been struggling to get through my deadlifts on Mondays with the Texas Method. I am considering having some milk early in the session to see if that helps an hour or more down the line.

[Sami]

Deadlift is the one lift that I don't think I could with anything in my stomach. I just feel like I'm going to pop. I even get nervous about drinking too much water in the session for fear of my deadlift at the end. :D