Milk. In 2012 I drank one gallon of milk a day. This lasted for about three months. I gained at least 20 pounds. I bought some bigger pants. I gained some fat. With squats, my thighs and butt grew strong and muscular. For the first time in my life, my butt had depth. My chest too filled out. I became strong.
Arms:Look at my arm. Some of this muscle was from my months drinking milk. The rest of me became kind of big too.
However:With time, you can lose the blubber you gain from excess milk consumption, but keep the rock-hard strong muscles.
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.
Muscle:Milk helps build muscle. Strength training experts recommend drinking a half gallon or an entire gallon a day.
Fat:Milk does not make you fat. But over time the excess calories in milk won't help your six-pack abs.
Half-GOMAD. 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. Skim milk loses the fat and this hinders its effectiveness. We are not trying to lose weight here. You can do that later—for now we build muscle mass.
Note:Remember that saturated fat increases testosterone. Scientific research has shown this in rats.
Difficulty. 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.
Tip: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.
So:I gained about ten pounds over a month. My body changed to be thicker and fuller, more like a football player.
Cost. Some of us are not rich. Whole milk is not extremely 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.
Supplement. 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, creatine and vitamins as well.CreatineMultivitamins
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.
Here:I recorded the nutrition facts so that I could compare it to whole-fat milk.
Low-fat milk nutrition facts
Amount: 1 gallon
Fat: 80 g
Saturated fat: 48 g
Cholesterol: 320 mg
Sodium: 2080 mg
Milk comparison. Remember that regular whole milk is 3.25% milk fat. Low-fat (reduced-fat) milk is either 1% milk fat or 2% milk fat.
And:As we see from the nutrition facts, the loss of less than half the milk fat content does not affect the nutrition too much.
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
Fat: 128 g
Saturated fat: 80 g
Cholesterol: 560 mg
Sodium: 1920 mg
Difference with low fat. The low-fat milk 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.
GOMAD. 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.
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 Routine
After only one week, I found the milk-heavy diet was working well to reduce my use of whey protein shakes. To me it tastes better than whey protein shakes. Gain muscle. Milk has helped me gain muscle. My general physique tends not to be extremely lean but rather bulky. I am told I look healthy at my current weight.
Therefore:This leads me to continue recommending the GOMAD, or similar milk-based, plans for young men.
Six-pack abs. The GOMAD plan has not resulted in extremely impressive six-pack abdominal muscles. The washboard abs are best attained through diet. That six-pack. For awesome abs you need a lower-calorie diet than GOMAD. This milk diet is ideal for weight gain, strength gain and muscle gain.6-Pack? Research. In the medical literature we come across the term "protein-carbohydrate supplement." This is a fancy term. But it refers to a glass of milk.Hormonal responses to consecutive days
Tip:Whole milk contains protein, carbohydrates and fat. Low-fat and non-fat milk contain varying amounts of fat calories.Growth Hormone
Joke:If you want to impress someone, say you are taking your protein carbohydrate supplement. Then drink a glass of milk.
Fat content. 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 be better?
Further:Does the fat content in milk make it healthier? Whole milk as 3.25% milk fat. It is often good for you.
Dietary fat, body fat. Next, we investigate the issue of dietary fat and body fat. These two fats are not the same—dietary fat comes from your diet. Fat eaten. It seems intuitive that the fat you eat will be stored as fat on your body. This is not true. A study done by Harvard University conclusively demonstrated this.
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.
Tip:Dietary fat helps maintain hormone levels in your body. Vitamin A helps maintain testosterone levels.
A debate. There is debate about high-fat and low-carbohydrate diets. Few people are happy on these diets. But they have shown us that high-fat diets do not equal high body fat.
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.
Weight. Does milk lead to weight gain? I have encountered this opinion often—milk and particularly whole milk will make a person gain weight. Study on girls. 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.
However: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, wealth. Milk consumption is higher in wealthier homes. And the children of these families tend to be fitter. They have lower body mass index numbers.
And:Low-income children, who drink less milk, tend to be less fit. This is another way poverty affects our society.
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
Body fat, children. Among children drinking more milk results in less body fat and less weight. Milk could lead to positive physical changes in bodybuilders. Milk has many forms. You might prefer yogurt or cottage cheese. But be careful to avoid excess sodium or sugar. Those things are not needed in great amounts.Yogurt, Cottage Cheese Good for you. 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.
Harvard. Milk's high fat content is not a problem according to Harvard. I always drink whole milk instead of low-fat milk. It is less processed. It may be better for muscle growth.