Gallon of Milk a Day Program (GOMAD)
The GOMAD diet plan is one of the most–if not the most–effective bulking up programs there is. It simply works!
GOMAD, which is short for Gallon of Milk a Day, is a simple plan to follow. I suggest you start slowly, though. You may experience some gastrointestinal problems if you dive right in. I also suggest picking up some digestive enzyme tablets at your local GNC.
The gist of the program is that you drink an entire gallon of milk a day, spread, of course, throughout the day. You can start by drinking a glass of whole milk with a meal. Then add to another meal, and so on, until you're drinking an 8 ounce glass with each meal.
Coupled with your pre- and post-workout protein shakes (which should contain a minimum of 16 ounces each of whole milk), you will be drinking an entire gallon of milk in no time.
A gallon of whole milk contains roughly 2000-2500 calories, sufficient for short periods of time to really boost your caloric intake.
But don't just drink a lot of milk. Make sure you lift hard and heavy and get plenty of rest. Check out the 3 Pillars for more on this.