If you’re looking for a quick way to bulk up, you may have come across the GOMAD diet — short for “Gallon of Milk a Day.” This extreme eating approach has been a favorite among hard gainers, bodybuilders, and powerlifters looking to pack on muscle fast. But is it the right choice for you? Let’s break it down.

The GOMAD diet is exactly what it sounds like — drinking a gallon of whole milk every day in addition to your regular meals. The idea is to provide a high-calorie, high-protein, and high-fat intake to support rapid muscle growth, especially for those who struggle to gain weight.

A single gallon of whole milk contains:

• 2,400 calories
• 128 grams of protein
• 192 grams of carbohydrates
• 128 grams of fat

This makes it an easy way to achieve a calorie surplus and promote muscle gains.

While popular and scientifically effective, I would not recommend the GOMAD diet for anyone. The risks and downsides involved with drinking an extra 2400 calories every day are simply a little too high for any benefit you might get.

The risks involved can include:

1. Digestive Issues – Drinking a gallon of milk daily can cause bloating, gas, diarrhea, or lactose intolerance symptoms.
2. Fat Gain Alongside Muscle – The high-calorie intake can lead to excessive fat gain if not balanced with intense strength training.
3. Nutrient Imbalance – While milk is nutritious, relying too heavily on it can lead to deficiencies in fiber and certain vitamins.
4. Cholesterol and Heart Health – Whole milk is high in saturated fat, which may contribute to increased cholesterol levels.
5. Sustainability – Consuming a gallon of milk daily can be difficult to maintain in the long run, both financially and practically.

Of course, to gain muscle, you need to be in a calorie surplus, meaning you eat more than you burn in a given period of time. There are other easy ways to increase your caloric intake without resorting to extremes. Increasing meal frequency is the first method I would recommend, as you can spread a higher calorie goal over more meals. I would also recommend a high-calorie protein smoothie, as you can get plenty of calories in and include plenty of healthy fats, vitamins, and minerals to keep a balanced diet as you look to build muscle.

While the GOMAD diet could be an effective way to gain weight quickly, it falls into the category of “fad diets” that generate a lot of buzz on YouTube, but it’s not advisable. It offers convenience and plenty of protein, the potential downsides — digestive issues, excessive fat gain, and sustainability concerns — should not be overlooked. In general, avoid extremes in your diet unless a specific practice is recommended by a medical professional, and listen to your body. This way you can stay healthy while still making progress in the gym.