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GOMAD Diet FAQ – Read This Before You Drink A Gallon Of Milk A Day

Planning On Starting The GOMAD Diet?

There's a lot of love as well as a lot of hate for the GOMAD diet, short for 'gallon of milk a day'.

Years ago when I was 130lbs, struggling to bench press an olympic barbell without any weight on each side I found the GOMAD diet... after trying what I considered 'nearly everything' to gain weight I saw the GOMAD diet as the last glimmer of hope.

Regardless of your genetics, starting point, age or experience in the gym if you're following the GOMAD diet you're going to be stacking on the weight - no exceptions...

BUT before throwing back litres of milk per day I recommend running through the GOMAD FAQ I've created below as since sharing my GOMAD diet results I've had numerous comments and emails asking for more information about the gallon of milk a day diet.

Check out my gomad results here and check out the FAQ below so you know what to expect if you decide this is the bulking diet for you...


Your questions about a gallon of milk a day answered... 

What actually is GOMAD?

GOMAD, short for gallon of milk a day is an extreme bulking diet for hardgainers to stack on weight.
When following the GOMAD diet there's no need to calculate macronutrients, calories or anything else for that matter - all you need to do is ensure you're getting in your gallon (4 litres) of full cream milk per day.

See also
The Truth About Post Workout Nutrition

How does GOMAD work?

GOMAD works by placing your body into a caloric surplus.
Regardless of just how fast you think your metabolism may be (previously being 130lbs myself I was convinced my genetics resulted in me not being able to gain weight)  the GOMAD diet will place your body in a relatively large calorie surplus..

Caloric surplus = weight gain.

There's no secret trick here, by consuming more calories than your body needs to maintain it's current weight on a 24 hour basis, in this case by drinking a gallon of full cream milk a day you'll gain weight, provided you're lifting heavy this will result in increases in both strength and muscle mass.

Is GOMAD for me?

If you're naturally skinny (aka. an ectomorph) I recommend giving the GOMAD diet a try.
If your body type is naturally an endomorph or mesomorph I would not recommend following the GOMAD diet as you'll be more susceptible to fat gain and should instead just calculate your daily caloric intake and add an additional 500 calories to place your body in a surplus (a smaller surplus, resulting in steady increases in weight with not-so-much fat).

What're the positives from following the GOMAD diet?

It works

Regardless of how much of a hardgainer you deem yourself to be you WILL gain weight provided you follow GOMAD consistently.

See also
GOMAD Diet Review - Gallon of Milk A Day for Skinny Guys

It's cheap

Bulking with grass fed beef and weight gainer shakers can be quite expensive, a gallon of milk a day is extremely cheap by comparison.

There's no guesswork

No need to calculate your daily calories or stress over whether you've eaten enough for the day - so long as your gallon container is empty you're done for the day.

You'll get stronger

If you're a newbie to the gym prepare for some solid strength gains on your compound movements.

What're the negatives from following the GOMAD diet?


Expect bloating from drinking a gallon of milk a day.


I personally didn't experience this, but a number of GOMAD dieters report an increase in acne when following the gallon of milk a day diet.

Mentally taxing

When you're feeling relatively full and still have a quarter of your gallon to go before the end of the day the GOMAD diet can become quite mentally taxing, like everything related to dieting and training it all comes down to discipline and mindset - push yourself through it and stay consistent to reap the rewards of this bulking diet.

Fat gains

As GOMAD places your body in a relatively large caloric surplus fat gains are to be expected.
That said, any bulking diet (caloric surplus) will result in an increased in stored body fat, however probably not quite as much as GOMAD as the caloric surplus is generally far larger than any traditional diet.

See also
Half GOMAD: The Ectomorphs Easy Alternative To The Gallon Of Milk A Day Diet


How long should I do GOMAD for?

I recommend following GOMAD for a month, assessing your results and either continuing or returning to a regular diet based on your increase in weight, body fat, strength and feeling of well-being.

Do I need to drink a certain type of milk?

Yes, GOMAD should be followed with full cream milk as this contains the highest amount of protein and is the most calorically dense milk available.

I'm gaining weight too fast! What should I do?

Drop down to 1/2 GOMAD - instead of consuming a gallon of milk per day consume half a gallon of milk per day.
Continue to monitor your weight, strength and body fat increases while following 1/2 GOMAD and either continue with this or return to the traditional GOMAD diet.

I'm not gaining any weight following GOMAD, what should I do?

  1. Ensure you're drinking a gallon every single day, consistency is key
  2. Ensure you're using full cream milk, not skim, hi-low or any other variation

Can I use chocolate milk for the GOMAD diet?

It is possible to use chocolate milk for the GOMAD diet, however the simple sugars found in flavored milk, particularly when consumed in such an excessive amount aren't great for you.
In short, yes chocolate milk DOES work for GOMAD however be mindful of the large amount of sugar you'll be consuming (as well as excess calories).

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Joe Rogan Kale Shake - The Hulk Smoothie That'll Supercharge Your Day

Can I use skim milk for the GOMAD diet?


The protein and fat content in skim milk is inferior to that of full cream milk - if you're unable to drink a gallon of full cream milk per day I recommend following 1/2 GOMAD and drinking half a gallon of milk per day instead of an entire gallon of skim milk.

What type of workout routine should I pair with GOMAD?

When following GOMAD to ensure you're getting strong and not just converting your excess calories to body fat you NEED to be lifting HEAVY and focusing on COMPOUND MOVEMENTS.
If you're in the gym doing calf raises and biceps curls you're wasting your time and you'll end up just getting fat as a result of the excess calories you're consuming.

StrongLifts 5x5 is the workout routine I followed for the duration of my GOMAD diet.

Any program that incorporates the bench press, squat, deadlift and overhead press in the single digit rep range with the application of progressive overload in each and every workout will do the job though.

Is it normal to gain fat following GOMAD?

Yes, it's expected to gain fat during the GOMAD or any bulking diet.

What gains in the gym can I expect from the GOMAD diet?

Expect to gain anywhere from 10lbs - 30lbs following the GOMAD diet along with a fairly large increase in strength too provided you're lifting heavy and applying progressive overload.

See also
How To Gain Weight For Skinny Guys

What's Your Take On The GOMAD Diet? Let Me Know In The Comments Below!

Scott J.
Scott J.
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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