The GoMad Diet – My Thoughts on Drinking a Gallon of Milk a Day To Bulk Up

When it comes to putting on weight, many people who label themselves as “hard gainers” (including myself) have probably heard about drinking a Gallon of Milk a Day otherwise known as the GoMad Diet.

(That’s 3.8 liters of milk a day for all my Canadian readers). 

I know for a fact that many of my readers are probably having an overload of questions and concerns with this very controversial topic. 

Believe me, I was one of the skeptics.

Rightfully so, considering that back in the day, as I was trying to “bulk up” I would literally be so open to reading all the crazy diets out there. Heck, I remember drinking a cup of olive oil a day because I was thinking “Hey this is easy calories!”

(Believe me, it isn’t, I was literally gagging every two seconds trying to drink that cup of olive oil).

Despite this though, the GoMad diet was constantly mentioned in all the forums I went on all over the internet. Seeing how I knew it wasn’t going to be worse than olive oil, I had a pretty open mind to drinking a gallon of milk a day. 

Although I never fully committed to drinking the full gallon a day (due to other health reasons I will mention later on) I did incorporate milk into my diet and have found tremendous benefit in doing so. By the end of this article, I will provide you with both the pros and the cons of the GoMad diet and give you my opinion on whether or not I believe it’s a good way to bulk up.

Heres a Summary

What is The GoMad Diet?

The GoMad Diet is literally as the name suggests, drinking a gallon of milk a day.

It is one of the oldest tricks in the books when it comes to skinny guys who really need some assistance in putting on weight and fast. Most people that decide to go through with GoMad drink either regular whole milk or chocolate milk. Despite this, however, most people drink whole white milk because it usually has less sugar.

Why do people consider the GoMad Diet?

The reality is there are thousands of diets for people trying to lose weight but what about diet and nutrition plans for “hard gainers”? The reality is that people are constantly looking for the most effective solution. In search of this solution, many of us find ourselves in the discussion of consuming liquid calories. 

Liquid calories are hugely beneficial because they are much easier to consume as opposed to solid foods. Additionally, more often than not, liquid beverages are loaded with calories which makes it a very enticing option for people looking to put on a few pounds to their frame.

This makes GoMad extremely enticing. Not only is it easy to drink milk but milk is literally stacked with calories. Just take a look at 1%, 2%, and 3% fat milk:

GoMad Diet

Crazy right? For some of us, this accounts for nearly half of the calories we need to bulk up! 

Ultimately, the ease of convenience, high calories and the fact that it’s easier to consume liquids versus solids, makes people want to try the GoMad Diet. The question is, should you?

It Depends.

If your goal is to gain weight GoMad MIGHT be for you.

Woah! Slow down there boss! Before you chug that gallon!

Notice how I mentioned gaining weight, not necessarily gaining muscle. There is no doubt that milk has a good amount of protein and a great amount of calcium. In fact, nearly 80% of milk is from caesen while the remaining 20% is from whey. This makes milk an excellent source of protein. It also makes it ideal for mixing it with protein powder or even drinking it on its own after an intense workout for recovery purposes. So yes, if you couple your training with the GoMad Diet you will definitely build muscle. Keep in mind however, that naturally at best you would be lucky to put on 2Ibs of muscle per month. This is where people tend to go overboard with drinking milk and in some cases drink more than a gallon. 

What You Should Take Into Consideration?

You need to realize that when it comes to milk although it has a lot of protein it also contains fat, and in some cases, a lot of fat…

In particular, about 127g of it. 

This is probably much more than what you need, (which should be 20% of your calories to bulk up). Although consuming fat doesn’t make you fat it’s really the excess calories you are getting and the quality of those calories. When you are trying to build muscle you want to aim for eating 1 gram of protein for every pound of bodyweight. Milk, for the most part, can help you achieve that ratio so long as if you consume the rest of the protein from somewhere else to complete the amount you need based on your weight. 

The issue I have seen is that people who follow GoMad tend to either, skip meals and just drink milk or are too full from drinking milk that it prevents them from eating healthy/nutritious food. This is a problem. As a result, you want to make sure that you are eating in excess based on the calories you need to bulk up and use milk as a means to hit that number. Of course, you want to ensure that you are getting enough proteins and carbs and not getting all of your nutrients from one macro source over another.

What Body Fat Percentage is Best For GoMad?

If you are extremely low on body fat percentage (single digits or around 10%) you may be able to get away with GoMad and put on a bit of fat without seeing a loss of muscle definition. On the other hand, If you’re already in the ballpark of 15% or approaching 16% body fat, GoMad will probably not be a good option as you can potentially build a lot of fat that would hide any muscle you build during the bulking process anyways. If you are in this situation I would personally still incorporate milk in my bulking meal plan however, consume it in moderation and not nearly as extreme as a gallon a day.

In case you are worried about gaining fat, one way to avoid this is that prior to following the GoMad diet try to get your body weight within the range of 10-13% body fat. If you aren’t sure about your body fat percentage here are a few ways you can go about determining where you are:

Option #1: Body Fat Percentage Scale

  • Getting a body fat percentage scale. I personally use The Renpho Body Weight Scale and I find it excellent. When paired with the Renpho app you can use the scale to measure your body fat %, skeletal muscle %, fat-free weight, body water, muscle mass, bone mass, and metabolic age. I would also like to address that I am not sponsored by them, I genuinely use this scale all the time and I highly recommend it because it tracks and even graphs your progression which will make it easier to adjust your bulking diet/routine.

Option #2: Comparing and Guessing

If you don’t have a scale already and still want to find out your body fat percentage you can always look at examples of others and see what various body fat percentages look like. Keep in mind, however, that everyone stores fat differently so some people may look leaner at a higher body fat percentage than others due to genetics and the natural process of fat-storing. That being said, here are some body fat percentage examples:

Body Fat Percentage Examples

Is The GoMad Diet Good for Dirty Bulking?

Yes, absolutely! However, this again is all up to your preference. Although I personally prefer lean bulking, If you like dirty bulking and don’t mind putting on a little fat alongside your muscle gains (which is inevitable), I would argue that GoMad is a great option for a dirty bulk.

As mentioned in our previous article, Dirty versus Clean Bulking, dirty bulking was shown to increase body weight faster than clean bulking with relatively the same amount of strength gains. The downside, however, is people who usually partake in dirty bulking and in particular the GoMad diet will put on significantly more fat. 

What is My Personal GoMad Diet Experience?

As mentioned before, I never really fully committed to the GoMad Diet but I did drink a lot more milk during my bulk and continue to do so during my bulk now. I can personally attest to the fact that milk will help you put on weight FAST there is no doubt about it. The only disadvantage I realized with GoMad was that it causes A LOT of digestive issues.

(Trust me you will be spending a lot of time on the toilet seat)

According to Healthline, “GOMAD can result in uncomfortable gastrointestinal symptoms that can show up as early as day one” (Marengo, 2018). Some of the symptoms I know people might feel when on the GoMad Diet include:

  • Bloating
  • Nausea
  • Diarrhea 

Maybe I have a weak stomach but I know for a fact that consistently drinking a gallon of milk a day is probably not the easiest or best thing for your stomach and overall digestive system. That being said, if you don’t mind spending a little extra time in the bathroom, you really have nothing to lose giving GoMad a try.

What is The Verdict?

All in all the GoMad Diet has both its pros and cons. I would say if you have a strong stomach and a low body fat percentage (10-13%) you should try the GoMad diet for a week or two. It most definitely will help put on size quick and if you are starting at a low body fat percentage you can get away with adding a bit of fat without jeopardizing your muscle definition. 

On the other hand, if you have a high body fat percentage, I would say that the GoMad Diet probably is not a good option because of the fact that it has the potential to add on a lot of weight pretty quickly. Additionally, if you have a weak stomach GoMad can cause a lot of digestive issues that may hinder your ability to consume healthy and more beneficial food you could be benefitting from. This doesn’t mean you should cut out milk from your diet! I believe that incorporating milk into your diet (if you are looking to bulk up) can help tremendously when looking to gain weight, so long as it’s done in moderation. 

Therefore, I’d say that you should continue drinking milk if you already are or start if you aren’t already. The key is not to go overboard and to instead, think of milk as a supplement to your nutritional meals as opposed to a replacement.

Thank You!

We hope you enjoyed this article and we hope it helped! If you have any questions feel free to contact us and follow us at our Facebook, Instagram, and Twitter pages! Also, don’t forget to share and reshare our article to spread the information!

To check out some of our other blog posts click here. Seeing how you are probably looking to bulk up here are some of our other bulking up related articles:

Happy lifting!

Fitness Elitist

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