I'm in a boat similar to yours. Here's some things I've come up with:
Look at John Bernardi's (PhD) Precision Nutrition.
Or DiPasquale's Metabolic Diet.
Both are written by knowledgeable men on the front line.
You can also have a look at Christian Thibadeau's approach to Carb Cycling. An article detailing it is on T-nation.
One quart of milk will have a high insulin response. Milk has a low GI, which is deceptive because it has a high II (insulin index). The insulin will push nutrients into your cells and reduce cortisol, so the milk has an anabolic effect. In addition to the anabolic effect, however, the insulin will slow down fat oxidation. Your plan could cause you to gain bodyfat especially if you ingest a lot of fat with that milk (at least that's what John Bernardi states in Precision Nutrition). When it comes to diet I can see only two sensible options:
Option 1 is to find someone who is knowledgeable and already written a diet, then follow it. I have given you three examples above, a fourth would be Lyle McDonald.
Option 2 is to learn about food and diet and piece something together for yourself.
Please, I implore you, do not simply decide "I will try X" based on a whim or a few pieces of information. That is a recipe for failure and disappointment. Use an expert's plan or decide to build one based on facts and studies.
Good luck.