HomeNutritionGOMAD Diet Review - Gallon of Milk A Day for Skinny Guys

GOMAD Diet Review – Gallon of Milk A Day for Skinny Guys

Sick Of Being Skinny? Transform Your Physique With GOMAD! Here's How...



Introducing GOMAD...

GOMAD is short for 'Gallon of Milk A Day'.

This may just be the ultimate solution for skinny guys (like my former self) that complain they literally can't stack on any weight due to a fast metabolism.

GOMAD is simple, every 24 hour period you are to consume 1 gallon (4 litres) of full cream milk.

Benefits of the GOMAD Diet


Cost per calorie wise you will not find a cheaper method of getting in a plethora of calories so quickly.
Solid food and weight gainer supplements will cost you far more than 4 litres of milk.

Permanent Gains

GOMAD conditions your body to consume a surplus of calories on a daily basis, once you've decided you've bulked enough or would like to take a break from the Gallon of Milk a Day diet you won't instantaneously return to your skinny self - provided you consume enough calories to maintain your current (new) weight you'll maintain all of the gains you made.


The beauty of GOMAD is just how damn simple it really is.
Liquid calories are far easier for your body to digest and process than whole food.
There's absolutely no preparation involved either - simply grab some full cream milk from your supermarket and drink it over the course of the day - no need to cook, blend, or microwave anything whatsoever.

See also
Peri-Workout Nutrition Explained (Before, During & After Your Workout)

Rapid Gains

The point of GOMAD is to gain weight FAST.
If you're a complete newbie that's extremely skinny and new to the world of weight lifting I honestly wouldn't be surprised if you managed to pack on 20 - 25lbs during your first month of the GOMAD diet. Now, please keep in mind those will not be an entire 20 - 25lbs of lean muscle mass, but more on that in a moment...

Does GOMAD Work For Skinny Guys?


I guarantee you that you will pack on weight following the GOMAD diet.

gomad diet

1 Gallon of Milk contains 2,400 calories with a macronutrient breakdown of:

  • 120 grams of protein
  • 200 grams of carbohydrates
  • 120 grams of fat

During the GOMAD diet you are also expected to continue to eat the foods you regularly would on a daily basis.
Let's say for instance you're used to eating a couple of meals a day - nothing big as you're not much of an eater... These two meals may equate to around 1600 calories.
Once we take into account the 2,400 calories you'll be deriving from milk on a daily basis you're looking at a total of 4,000 calories per day.

Consuming 4,000 calories per day (provided you're under 200lbs) will help you gain weight, GUARANTEED.

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Benefits Of Pomegranate Juice For Men

How so?

Well in order to bulk up (add muscular size and strength) your body needs to be in a calorie surplus - i.e. you need to be consuming more calories than your body is burning on a daily basis. The reason why you've struggled to gain any weight up until this point is simple - it's not your genetics (everyone can gain weight!) it comes down to your caloric intake up until this point - you simply haven't been eating enough.

Consuming the same amount of calories as your body requires will have you hovering around the same weight you currently are constantly - this is often referred to as your maintenance calories.

Consuming less calories than your body requires will have you losing weight (or by eating your maintenance calories as mentioned above and then using a tool such as cardio to induce a caloric deficit). However chances are as you are reading this article weight loss is something you won't need to focus on for quite some time.

Focus on packing on size and strength before you worry about cutting down the fat. Fat gains while following GOMAD are 100% unavoidable. As you are gaining weight at a rapid rate you will store more fat - that's the catch-22 of the matter. However here's the thing - if you're skinny and underweight by default your body type is that of the ectomorph.

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


Ectomorphs struggle to pack on weight - GOMAD helps us overcome this trait.

Ectomorphs burn fat easily - This will come in useful after you've finished your phase of GOMAD and want to burn excess fat.

Under no circumstance do I recommend a mesomorph or endomorph to follow the GOMAD diet, this is strictly for 'hard gainers' aka. ectomorphs only.

Unsure of what your body type is? Here are the traits of the three body types:

Ectomorph (aka. skinny)

  • Narrow hips
  • Narrow clavicles
  • Overall thin build
  • Stringy muscle bellies
  • Long arms and legs

Mesomorph (aka. I won the genetic lottery)

  • Wide clavicles
  • Narrow waist
  • Thinner joints
  • Long, full muscle bellies

Endomorph (aka. naturally chubby)

  • Blocky
  • Thick rib cage
  • Wide and thick joints
  • Wide hips
  • Shorter arms and legs

The reason I'm going slightly of course here with the mention of body types is because GOMAD is NOT for everyone.
If you're a hard gainer you can go to town - if not I'd suggest learning how to calculate your calories correctly as per my guide here so you're on a slightly more modest caloric surplus.

Does GOMAD Work With Chocolate Milk?

chocolate milk gomad

This is a common question I get asked - 'can I drink 4 litres of chocolate flavoured milk per day and get the same results as the traditional 4 litres of regular full cream milk a day?'

See also
4 Things To Ask Yourself Before Starting A New Diet

Here's the thing, yes chocolate milk contains a ton of calories (actually more calories) than standard full cream milk however you're getting A LOT more simple carbohydrates (sugars) in chocolate milk.
Weight gain will be far more rapid which will accelerate the rate at which you're gaining fat.
From a health perspective I would not advocate you follow GOMAD with chocolate milk as consuming several hundred grams of sugar on a daily basis for a prolonged period of time will see your health decline.

GOMAD Alternatives - Do They Work?!


If you'd rather gain weight at a slower pace or find yourself struggling to down a gallon of milk per day then 1/2 GOMAD is definitely worth considering.
This is as straight forward as it sounds - simply halve your daily milk intake to half a gallon (2 litres).
This will still provide you with 1200 calories of which 60 grams are protein, 100 grams are carbs and 60 grams are fat - more than enough for a hard gainer to pack on some size and strength.

Soy or Skim Milk

In terms of calories soy and skim milk contain far less than the traditional full cream milk that GOMAD recommends.
Consuming a large amount of soy from what I've read can lead to high Estrogen and other issues - calories wise yes, soy is an alternative to the traditional GOMAD but I personally wouldn't be recommending it.

See also
10 Tips For Hardgainers To Build Mass 'N' Get Strong

Weight Gainers

If GOMAD isn't your thing I'd recommend you spend a bit more money and start making your own weight gainer powder/shakes - emphasis on the make your own as the price you pay for the quality of ingredients and macronutrients you get in over the counter weight gainers is appalling.

It's easy enough to make shakes containing in excess of 1,000 calories with a few simple ingredients such as:

  • Milk
  • Oats
  • Bananas
  • Peanut butter

Chocolate Milk

Chocolate milk is feasible however if you're conscious of your health and not just how big you are then you'll probably want to steer clear of this.
Chocolate milk is more expensive than regular full cream milk, it contains far more carbohydrates in the form of simple sugars which can be detrimental to your health not to mention the smaller quantities of vitamins and minerals it contains.

Peanut Butter

Peanut butter is high in protein, moderate in carbohydrates and high in fats.
There are many different brands and styles of peanut butter out there but realistically every decent sized jar will contain several thousand calories.
The only concerns with peanut butter in regards to gaining weight for skinny guys is the fact you're consuming such a large quantity of peanuts - this can set off allergic reactions and the like (proceed with caution).
Peanut butter in bulk is also quite a lot harder to eat in comparison to drinking milk - be sure to have a decent amount of water on hand should you decide to tackle weight gain via the peanut butter method.

See also
5 Reasons Why You’re Struggling to Build Muscle & Lose Weight

GOMAD Success Stories

With a quick Google search or YouTube search you can see a plethora of different transformations skinny gym goers have had after commencing the GOMAD diet.

You can check out some motivational transformation photos here.

My GOMAD Diet Results (and pictures!)

At the beginning of my lifting career I heard about GOMAD and enthusiastically decided to do it straight away - during this time I was also eating everything and anything in sight to try and desperately gain as much mass as possible, I wanted to get as far beyond my 135lb skinny frame as possible.
During this time my lifts went through the roof due to a combination of an excessive calorie surplus and the newbie gains during my first year of lifting.

As you can see in my attempt #1 photo below my body fat percentage went up noticeably, however it didn't take me long at all to shed it as I explained relatively simple fat loss is the most advantageous trait of being an ectomorph.

Attempt #2 saw me experiment with a mixture of regular GOMAD with my normal (minimal) diet. On days that I'd eat a lot more I'd revert to 1/2 GOMAD to ensure my calorie surplus wasn't as excessive as my first attempt at GOMAD, the purpose of this was to continue to gain size while minimizing the inevitable fat gains.

See also
Watermelon Pre Workout: Why You Need To Eat Watermelon Before Training

Attempt #1 (tons of food + 1 gallon of milk per day)

GOMAD Results

Attempt #2 (restricted food + 1 gallon of milk per day/half gallon on cheat days)

gomad results 2


 What are your thoughts 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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