The GOMAD (Gallon Of Milk A Day) diet is a bulking strategy that has been around since the early bodybuilding days of the 1940s and 1950s. It has resurfaced over the years among those eager to gain weight quickly, especially in the fitness community. The GOMAD diet involves drinking a gallon of milk daily in addition to your regular meals. The idea is to drink a gallon of whole milk every day until your goal weight is reached, which usually takes between two to eight weeks.
Why Do People Bother With GOMAD?
For the purpose of muscle growth, there needs to be a sufficient number of calories being consumed over the course of a day. Some people find it challenging to eat as many calories as necessary to gain muscle mass. According to Amy Stephens, a registered dietitian and certified specialist in sports nutrition, another draw to the GOMAD diet is its convenience for people who do not cook or meal prep. Kaiden said that some people find it difficult to eat as much is required to gain muscle mass, and drinking calories is often easier than eating.
The Allure of GOMAD: Convenience and Potential for Muscle Gain
Let's face it-eating an extra 2,400 calories in solid food can be time-consuming and challenging. Drinking milk is a quicker way to achieve the calorie surplus needed for muscle building. It's especially appealing for people who struggle to consume enough calories through food alone. You just need to ensure you don’t drink a lot of milk in a short period of time. Instead, spread it out by drinking no more than a few cups of milk at a time over the course of your day.
Milk is rich in high-quality proteins, particularly whey and casein, which are beneficial for muscle growth when paired with resistance training. Studies have shown that drinking milk after exercise can help build lean muscle mass and improve overall body composition in both men and women. The added calories and protein can help you gain weight rapidly, which might include muscle mass.
Caloric and Nutritional Content of a Gallon of Milk
A gallon of whole milk provides roughly:
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- Calories: 2,400
- Fat: 127 grams (g)
- Carbohydrates: 187 g
- Protein: 123 g
The 4 Biggest Myths About the GOMAD Diet
Many people who recommend GOMAD try to play this down.
The Major Problem with the GOMAD Diet
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. This diet might be effective for people trying to gain weight quickly. Eating an extra 2,400 calories, coupled with milk’s high protein content, will set you up for quick weight and muscle gain.
Health Risks: Saturated Fat, Sodium, and Calcium Overload
A gallon of milk contains nearly all of the daily recommended amount of sodium and high amounts of calcium, said Jason Machowsky, a board-certified sports dietitian.
- Saturated fat and sodium overload: A gallon of whole milk contains 127 grams of fat, including saturated fat, and nearly 1,680 mg of sodium. This far exceeds the daily recommended intake and can increase the risk of heart disease and kidney problems.
- Calcium excess: While calcium is essential, too much can lead to kidney stones and potentially impair kidney function. There's also ongoing research into links between high calcium intake and risks of prostate cancer and heart disease. Research has found that overconsumption of calcium, also known as being in a state of hypercalcemia, may increase your risk of kidney stones and heart disease.
Gastrointestinal Issues
Drinking that much milk isn't always smooth sailing. You might experience bloating, nausea, diarrhea, and other digestive discomforts. Another major complication of drinking too much whole milk is that it can start to overwhelm the health and functioning of the gastrointestinal (GI) tract. The GOMAD diet is shown to lead to extreme GI discomfort causing symptoms of bloating, nausea, and diarrhea. By Day Three, I started noticing bloating and milk digestive discomfort. One of the biggest surprises during the GOMAD diet was the number of bathroom breaks I had to take during the day.
Alternatives to the GOMAD Diet
If you're looking to gain muscle without the risks associated with the GOMAD diet, consider these healthier alternatives:
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- Balanced high-calorie diet: Incorporate a variety of nutrient-dense foods like lean proteins, complex carbohydrates, and healthy fats. The key to healthy weight gain is to nourish the body with plenty of nutrient-dense foods. It’s important to focus more on the quality of food being consumed in higher-than-normal portions in combination with a consistent weight-lifting program. Consume more lean protein (i.e. Eat high fiber and complex carbohydrates (i.e. Eat plenty of healthy snacks (i.e. Cook with healthy oils (i.e.
- Supplemental shakes: Use protein shakes or meal replacement shakes that are designed to support muscle growth without excessive saturated fat or sugar. To break through the monotony, I started adding milk to my protein shakes.
- Frequent meals: Eat smaller, more frequent meals throughout the day to increase your calorie intake without overwhelming your digestive system.
- Consult a professional: Work with a nutritionist or dietitian to create a personalized meal plan that supports your fitness goals. But learning how to eat a balanced diet will lead to long term, sustainable body changes, Stephens said.
To help you prioritize muscle gain, it’s best to switch over to a less extreme diet that can be maintained over longer periods of time. This includes eating a well-rounded diet rich in nutrient-dense foods.
For vegans or people with lactose intolerance, nutritious, high calorie foods like nuts, seeds, dried fruit, and avocados can help with weight gain, Machowsky said.
Personal Experience with the GOMAD Diet
Although I was in a bulking phase, adding 2,400 calories to my existing diet was way too much for me.
I followed a six-day-a-week push, pull, and legs (PPL) training routine while following this diet to ensure balanced growth. I prioritized progressive overload, and the effort started bearing fruit this week as I broke through the overhead ceiling in most lifts. My recovery time between workouts was shorter, thanks to the added protein from drinking a gallon of milk daily.
While my weight gain slowed down, my muscles continued to look fuller and rounder, which would make any bodybuilding enthusiast happy.
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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. Drinking 2,400 calories daily led to significant improvements in muscle mass and strength. 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. I noticed an increase in acne breakouts during the 30-day GOMAD challenge.
Do's and Don'ts of the GOMAD Diet
Do’s
- Do consult a healthcare professional
- Do consider alternative sources of calories and protein
- Do listen to your body if you experience discomfort
Don'ts
- Don't rely on liquid calories alone
- Don't ignore the potential health risks associated with excessive milk consumption
- Don't expect only muscle gain
Is GOMAD Better Than Steroids for Gaining Muscle?
This story has played out in gyms all over the world, and I’ve even heard people claiming that GOMAD is better than steroids for gaining muscle.
The Truth About Gaining Muscle
As you can see, building a great physique takes time. Keep all this in mind when evaluating the claims of various “gurus” hawking their diet and training programs and supplements.
- Calorie counting alone won’t guarantee success.
- Don’t do this.
The 4 Biggest Myths About the GOMAD Diet
Conclusion: A Risky Shortcut with Unpleasant Side Effects
Adding a gallon of milk to your daily diet certainly addresses the caloric excess needed to gain weight and support muscle building (if one engages in muscle building physical activity, of course). But that doesn’t make GOMAD a good idea.
While some of the weight put on as a result of GOMAD will be muscle mass, a significant amount will also be fat. Your body can’t use that many calories all at once, so the leftovers will be stored as fat.
By comparison, a more carefully planned and less extreme diet over a longer period of time can help with a goal of gaining weight, with most of that coming from increased muscle mass.
GOMAD raises the same red flags that starvation diets do: chasing a short-term outcome using unsustainable methods that come with unpleasant side effects.
While the GOMAD diet might promise quick gains on the scale, it's a risky and unbalanced approach to muscle building. The potential health risks and discomfort often outweigh any short-term benefits. Remember, there are no shortcuts to sustainable muscle growth. Drinking a gallon of milk a day provides about 2,400 calories and may help a person gain weight. It may also have some negative health effects, especially if practiced long term.
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What’s your take on the GOMAD Diet? Have anything else to share?