It is no surprise that the great old school classic era physiques of the past like Steve Reeves, John Grimek, Charles A. Smith, Paul Anderson and many more advocated drinking milk (cow and goat) to build muscle without gaining fat.
I too have seen great success in using milk to build muscle and gain weight without adding fat to my frame. Raymond Peat talks about milks anti stress effects from casein, protective saturated fat content and the abundance of calcium that makes milk the best fat reducing food there is.
Inbetween filming Steve Reeves would drink a cup of milk and fruit to keep himself satiated and full of nutrients, that provides protein, fats and carbohydrates.
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"We definitely do advise the underweight trainee to drink milk if he wishes to gain weight. We know some doctors claim that milk is only a food for children but we do not believe they have any actual facts to substantiate this claim. On the other hand, there are thousands of cases to prove the value of milk as a healthy drink and a curative food. It is our opinion that milk is one of the finest foods in existence.
We have known of many bodybuilders who tried to gain weight without the use of milk to no avail, but after they added two or more quarts to their daily diet immediately began to gain. One quart does not seem to be enough for satisfactory gains and you seldom notice any great gains from this amount, but two to three quarts make can make an amazing difference. There are some who have even used four or more quarts per day. As a general rule, over three quarts causes you to lose your appetite to such an extent that you cannot do justice to your regular meals. Nearly all the leading bodybuilders of our acquaintance drink milk in large quantities and swear by it. It can be taken either at meals or between meals. We always preferred to take it between meals as it seemed to give us more benefit. However, the trainee should determine for himself which is best. To take it with meals seems to fill the stomach so that no other food is desired and this, of course, is not good. If you take it between meals (not too close to meals) this condition should not exist." Charles A. Smith
