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Cow on grassy field

A built man drinks milk. His big muscles require lots of calories to grow. Milk has lots of calories. It also has protein, fat and IGF-1: insulin-like growth hormone. To gain weight and mass, try a gallon of milk a day.

Tip:Milk helps build muscle. Strength training experts recommend drinking a half gallon or an entire gallon a day.

Caution:Milk does not make you fat. But over time the excess calories in milk won't help your six-pack abs.


Milk helps with muscle growth

I like milk. I took notes about my half-gallon of milk per day supplement. This could be called half-GOMAD. I always use whole milk—this is important. Skim milk loses the fat and this hinders its effectiveness.

Tip:Remember that saturated fat increases testosterone. Scientific research has shown this in rats.

ButterThoughts from a muscle man

Is it hard? I don't think drinking half a gallon of milk a day is hard. It doesn't tend to bother my stomach or give me diarrhea. I like to warm the milk up before drinking it—this might be because it is freezing outside.

Also:Sometimes I mix it with instant coffee, hot chocolate mix. I like to put the milk in tea or regular coffee.

It works. I am pleased with my results from drinking half a gallon of milk per day. I find this supplement is about as good as eating many eggs—I have done that before too. I was surprised with the increase in muscularity after my diet.

Drink Raw Eggs?

So:I gained about ten pounds over a month. My body changed to be thicker and fuller, more like a football player.


Dollar signs

Some of us are not rich. If this describes your financial situation, be happy that whole milk is not expensive. Where I live, this supplement costs less than $2.00 per day. For 1200 calories, this is not expensive.

And:If it reduces your whey protein purchases, it might save you money on your muscle-building efforts.


Triceps brachii muscle flexed

One tip I have is to think of milk as a supplement. I use other supplements at the same time.
I use eggs,
whey protein,
regular food,
and vitamins as well. Barbell squats as heavy as possible are important to do.


Thus:I highly recommend trying the GOMAD (gallon of milk per day) or GOMAD/2 (half gallon of milk per day) supplement strategies.

And:Muscle building is not an exact science. This means that just increasing your milk intake and calories will help.

Low-fat milk


Does low-fat milk work for gaining muscle mass and strength? I recently bought a gallon of low-fat milk on accident—it was early in the morning. I recorded the nutrition facts so that I could compare it to whole-fat milk.

Low-fat milk nutrition facts

Amount:        1 gallon
Calories:      2080
Fat:           80 g
Saturated fat: 48 g
Cholesterol:   320 mg
Sodium:        2080 mg
Carbohydrates: 192
Protein:       128
Strong and healthy: tips

Remember that regular whole milk is 3.25% milk fat. Low-fat (reduced-fat) milk is either 1% milk fat or 2% milk fat. For people on bulking diets, 2% milk fat is the second best kind of milk.

And, as we see from the nutrition facts, the loss of less than half the milk fat content does not affect the nutrition characteristics too much. The product still contains over 2000 calories.

Whole milk

It is useful to know how many calories are in a gallon of whole milk. I looked at a gallon of whole milk—these are often sold with red caps where I live. I recorded the nutrition facts for all 16 servings together.

Note:If you were to drink a gallon of whole milk each day, you would get 2400 calories.

Whole-fat milk nutrition facts

Amount:        1 gallon
Calories:      2400
Fat:           128 g
Saturated fat: 80 g
Cholesterol:   560 mg
Sodium:        1920 mg
Carbohydrates: 192
Protein:       128

Difference with low fat. The whole milk similar to the low-fat milk except it has less fat and saturated fat. The difference in calories comes entirely from fat. The whole milk contains 320 more calories.

Tip:A stick of butter contains 800 calories. It has high saturated fat but no carbohydrates.

Therefore, if you have a gallon of low-fat 2% milk and want to have the caloric equivalent of one gallon of whole milk, you could add half a stick of butter. This would come to 400 calories of mostly fat.


I recently decided to try the full gallon of milk a day plan. I am a fairly big guy and weigh about 210 pounds—this is 15 stone or 95 kilograms. I began drinking one gallon of whole milk each day, mostly in the morning.

Weight:My weight was not affected much in the first week of this, but I felt larger and stronger.

And:I kept up with my weight lifting routine—which is largely focused on barbell squats.

Squat RoutineSteps

After only one week, I found the milk-heavy diet was working well to reduce my use of whey protein shakes. It tastes better to me than whey protein shakes. For someone at my size, the GOMAD plan might be a long-term strategy.

Instant, huge muscles

Milk has helped me gain muscle throughout my body. My general physique tends not to be extremely lean but rather bulky. I am told I look healthy at my current weight, part of which was attained through drinking lots of milk.

Therefore:This leads me to continue recommending the GOMAD, or similar milk-based, plans for young men.

220 pound muscular man: after GOMAD

Six-pack abs. As we see in the picture, the GOMAD plan has not resulted in extremely impressive six-pack abdominal muscles. For most men, the washboard abs are best attained through diet.

And:This means a lower-calorie diet than GOMAD. This milk diet is ideal for weight gain, strength gain and muscle gain.



Research results

In the medical literature we come across the term "protein-carbohydrate supplement." This is usually not a complicated drink developed in the laboratory. Instead it is simply a glass of milk.

Tip:Whole milk contains protein, carbohydrates and fat. Low-fat and non-fat milk contain varying amounts of fat calories.

Hormonal responses to consecutive daysGrowth Hormone

Joke:If you want to impress someone, say you are taking your protein carbohydrate supplement. Then drink a glass of milk.


Many dieters try to lose weight—and often they try very low-fat diets. One way to reduce fat is to use low-fat milk. But could whole milk actually be better? Does the fat content in milk make it healthier?

Whole milk:Has 3.25% milk fat. It is often good for you despite its high fat content.

Next, we investigate the issue of dietary fat and body fat. These two fats are not the same—dietary fat comes from your diet. Whole milk is high in fat—it contains 3.25% milk fat. Body fat is stored on your body.

Harvard is an elite university in the United States

It seems intuitive that the fat you eat will be stored as fat on your body. This is not true. In fact a study done by Harvard University conclusively demonstrated this. We review the results of the study.

Results:People who eat high-fat diets are not more overweight than those who eat low-fat diets. Sometimes the reverse is true.


Calories. Whole milk is higher in calorie content than low-fat milk. This is because dietary fat is high in calories. But this does not mean whole milk will cause worse weight gain. Some dietary fat is essential and needed.

Tip:Dietary fat helps maintain hormone levels in your body. Vitamin A helps maintain testosterone levels.

Not equal

There is debate about high-fat and low-carbohydrate diets. In the long term, few people are happy on these diets. But they have shown us that high-fat diets do not equal high body fat. Whole milk is not less healthful.

Warning:It is important to consider lactose intolerance. If you have lactose intolerance, whole milk could be bad for your health.

Tip:An alternative milk like Lactaid milk (or simple avoidance) would be healthier in this case.


Muscle picture, strong

Does milk lead to weight gain? I have encountered this opinion often—milk and particularly whole milk will make a person gain weight. But is this true? I searched recent medical studies to see if this occurs.

One study showed that, for girls, the more milk they drank, the more fit they became. The overweight girls were those who drank the least milk. Boys did not have the same result. This could be a weakness in the study design.

We found an inverse association between milk intake and both [body mass index] and [body fat percent] only in girls.

Milk intake is inversely related to body mass index

Milk consumption is higher in wealthier homes. And the children of these families tend to be fitter. They have lower body mass index numbers. Low-income children, who drink less milk, tend to be less fit.

Among low-income food-insecure households, there was a higher prevalence of BMI [greater than or equal to] 85th percentile in boys than among the food-secure low-income boys.... Similarly, milk consumption was lower in low-income boys. Milk intake is inversely related to body mass index


Among children drinking more milk results in less body fat and less weight. Both children and bodybuilders are growing. Milk could lead to positive physical changes in bodybuilders.

However:The reasons for milk's physical effects are yet unknown by science. It influences whole-body protein synthesis.



Muscle pictures, back, triceps

Whole milk is good for you in moderation. And sometimes even a lot of it is useful, as in GOMAD. Milk helps build muscle. It helps keep you active and strong. Its high fat content is not a problem according to Harvard.

Tip:I always drink whole milk instead of low-fat milk. It is less processed. It may be better for muscle growth.

Finally:Milk has many forms. You might prefer yogurt or cottage cheese. But be careful to avoid excess sodium or sugar.

Yogurt, Cottage Cheese