The Gallon of Milk a Day (GOMAD) Challenge: I Drank a Gallon of Milk Every Day for 30 Days to Gain Muscle

The GOMAD diet involves drinking a gallon of milk daily. The advocates of this diet claim that it is especially beneficial for people trying to gain weight, as a gallon of milk contains around 2,400 calories.

Most people follow this diet strategy until they hit their goal weight, which usually takes between two to eight weeks. Considering my almost two-decade-long experience with different diets, I took up the GOMAD diet as a 30-day challenge to check its effectiveness.

In this article, I share all the details of the GOMAD diet, including the weight and strength gain results and its pros and cons, to help you determine if it can help you on your transformation journey. 

30-Day GOMAD Diet Experience

Here is a week-by-week summary of this four-week challenge:

Week One 

Drinking a gallon of milk in a single sitting is almost impossible (at least for me), so I split it into four one-quart servings, which I consumed throughout the day. I drank a quart with the three big meals (breakfast, lunch, and dinner) and one quart as a snack in the evening.

Honestly, the final quart was the most painful, and it took me around 30 minutes to get it down.

By Day Three, I started noticing bloating and milk digestive discomfort. Plus, my weight was creeping up steadily, and I had gained five pounds by the end of the first week. The good news was that I noticed a significant improvement in my biceps and quad size, as they appeared fuller and bigger.

Week Two

Although I got stronger on almost every compound lift, including the squat and bench press, during the first week, my strength started to plateau during Week Two. This was a little odd as I had not expected to hit a wall so soon after increasing my daily calorie intake by such a huge margin.

Must Read: 12 Best Compound Exercises & Lifts for Enhancing Muscle and Strength

During this week, I started adding different flavors to the milk to combat the taste fatigue. However, I finally settled on chocolate milk, as it came the closest to tasting like a whey protein shake.

While my weight gain slowed down, my muscles continued to look fuller and rounder, which would make any bodybuilding enthusiast happy. The bloating was also substantially down as my body adapted to the extra calories and my digestion adjusted.

One of the biggest surprises during the GOMAD diet was the number of bathroom breaks I had to take during the day. Since milk is mostly water, you should expect twice as many bathroom trips as you normally do.

Next Read: Can Walking After Meals Boost Digestion? Here’s What the Experts Say

Weeks Three & Four

There were days during the third week when I didn’t want to drink a single glass of milk. However, I stayed consistent, reminding myself that consistency was critical to achieving my transformation objectives.

To break through the monotony, I started adding milk to my protein shakes. This also helped reduce my overall water intake and limit the bathroom runs.

I prioritized progressive overload, and the effort started bearing fruit this week as I broke through the overhead ceiling in most lifts. I started noticing a significant improvement in my muscle definition and I was gaining overall size.

Must Read: Progressive Overload & The Science Behind Maximizing Muscle Growth

My recovery time between workouts was shorter, thanks to the added protein from drinking a gallon of milk daily. I also felt incredibly strong and confident, which motivated me to go even harder during the final week.

Even though this was my fourth week drinking a gallon of milk daily, let me tell you this — it doesn’t get any easier.

Nonetheless, the struggle might be worth it for people who want to gain muscle mass and weight, as by the end of the 30 days, I had gained a total of 12 pounds. My body circumference measurements had also improved on almost every front.

Find out how much protein you need in a single day to stay hydrated.

Results of the 30-Day GOMAD Challenge

Check out how I fared during these four weeks:

Measurement	Before	After	Change
Weight (pounds)	175	187	+12 pounds
Body Fat (%)	12%	14%	+2%
Chest (inches)	40	42	+2 inches
Arms (inches)	14.5	15.5	+1 inch
Bench Press (1RM)	225	250	+25 pounds
Squat (1RM)	315	335	+20 pounds

Overall Verdict

Drinking 2,400 calories daily led to significant improvements in muscle mass and strength. The calorie surplus ensured that I had constant energy throughout the day to tackle any task and push myself to the max in the gym.

Although my body circumference measurements and 1RM numbers inched upward, this diet led to unwanted body fat gain, which can be a pain to get rid of during the cutting season. The high lactose intake also resulted in occasional digestive issues, such as bloating and gas, which is never pleasant.

I noticed an increase in acne breakouts during the 30-day GOMAD challenge. While I don’t have enough concrete evidence that this diet led to this issue, I had made no other changes in my routine that could have triggered it.

The GOMAD diet might sound like a quick fix, but it is far from it. You must stick to this diet for at least four weeks to achieve the desired results. On the flip side, going overboard with this diet can lead to a series of health issues.

This diet might be effective for people trying to gain weight quickly. However, I wouldn’t recommend it to anyone trying to undergo body recomposition or who has the time for ‘clean bulking.’

Read Next: The Ultimate Bulking Workout Plan for Maximizing Muscle Growth

Pros and Cons of the GOMAD Diet

Below are the advantages and drawbacks of this diet:

Pros

Rapid Weight and Muscle Gain

Eating an extra 2,400 calories, coupled with milk’s high protein content, will set you up for quick weight and muscle gain. However, you must prioritize strength training and adequate rest to maximize hypertrophy.

Cost-Effective & Simplicity 

Milk is one of the most budget-friendly healthy food sources. This makes the GOMAD diet an excellent option if you’re looking to bulk up without burning a hole in your pocket.

Most people will benefit from dividing the gallon into four quarts and consuming it throughout the day; It’s a straightforward strategy that works.

“While GOMAD is not the most ideal diet, it can be a reasonable approach for those who struggle to eat enough calories to gain weight.” — Derek (More Plates More Dates)

Cons

Unbalanced Nutrition

A gallon of milk contains 1,920 milligrams of sodium, which is 83 percent of the daily recommended limit according to the 2015-2020 Dietary Guidelines for Americans. (1)

Besides following the GOMAD diet, you must eat a balanced diet that includes a variety of whole foods to ensure an optimal micro and macronutrient intake and support overall health and muscle growth.

Notably, the high saturated fat content in whole milk can increase the risk of heart disease and other health concerns.

Not For Everyone

Consuming 2,400 calories from a single food source is not everyone’s cup of tea. Plus, lactose-intolerant people should stay a mile away from this diet plan, as bloating, gas, and diarrhea are common side effects.

The GOMAD diet might help you achieve your bulking gains in the short term, but it can have some negative health effects if followed for an extended period.

“GOMAD is a simple and effective way to gain weight. However, it is not a healthy diet in the long term due to the high amount of lactose and fat.” — Brandon White (Buff Dudes)

Preparation and Planning For the GOMAD Challenge

Milk is one of the most popular food sources in the world. It is no surprise that it was a staple amongst old-school bodybuilders for gaining muscle mass and weight during the off-season.

Drinking a gallon of whole milk daily is no joke, and it isn’t something you jump into blindly. Most people have trouble drinking a gallon of water each day, and it has zero calories. Consuming 2,400 calories from milk is like eating a diet over a diet.

Here are the macros of a gallon of whole milk:

Calories	Carbs (g)	Protein (g)	Fats (g)
2,400	187	123	127

To put things into perspective, you would need to eat almost 1.5 kilograms (3.3 pounds) of chicken breast to consume the same amount of calories. Furthermore, a gallon of milk contains a very high quantity of fat, which can lead to excess fat gain.

Diet Considerations

Although I was in a bulking phase, adding 2,400 calories to my existing diet was way too much for me. To compensate, I cut out some calories from other food sources to ensure I didn’t gain too much weight or body fat.

While milk is packed with nutrients, it cannot be considered a complete diet. I recalculated my total daily energy expenditure (TDEE) and macro and micronutrient goals to avoid any deficiencies. Switching to this diet requires some work upfront.

Workout

I followed a six-day-a-week push, pull, and legs (PPL) training routine while following this diet to ensure balanced growth. Since I was in a significant calorie surplus (consuming more calories daily than I burned), I pushed myself hard in each workout to get the best bang for my buck.

Conclusion

As the name suggests, the GOMAD diet involves drinking a gallon of milk daily. While it might be effective for people trying to bulk up during the off-season, this diet can lead to nutrient deficiencies in the long term if proper measures are not taken.

People contemplating starting an extreme diet like GOMAD should do so only after consulting with their healthcare providers, especially if they are dealing with existing health issues.

If you have any questions about the GOMAD diet or need help implementing it into your routine, post your questions in the comments below, and I’ll be happy to help!

References:

1. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015–2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at http://health.gov/dietaryguidelines/2015/guidelines/.

---