You are about to be introduced to a new diet that will allow you to build new slabs of muscle without adding any body fat.
Man, I’m really excited about getting this info out there!
The G.L.A.D. diet is the new kid on the block in the bodybuilding world.
It is my own creation and I now firmly believe it to be the best bodybuilding diet you could possibly utilize (for bulking, not cutting).
You CAN build MAXIMUM muscle without adding fat, but ONLY if you control the body’s release of insulin. This nutritional approach will take care of this without you having to think about it.
I believe GLAD to be the current best approach to bodybuilding nutrition because you:
- Reap the benefits of the POWERFUL anabolic hormone insulin on muscle growth
- Have less, if any, lipogenesis i.e. creation of body fat
- Naturally MAXIMIZE serum testosterone & growth hormone through lower insulin levels and sufficient dietary fats
- Easily meet your daily protein requirements for fueling muscle growth
- Have stabilized blood sugar throughout the day
- Have an abundance of healthy essential fatty acids (EFAs)
- Eat VERY tasty meals
- Have a better lipid profile / a lowering of heart risk factors
- Stay looking younger for longer – a truly anti-aging diet
- Have an easy, enjoyable lifestyle with a wide variety of food choices
Sounds good, right? Well, it is!
Why GLAD Is A Superior Diet
G.L.A.D. is superior to both low-carb and low GI lifestyles because of 1 crucial point…
G.I. is a QUALITATIVE measure only i.e. it ONLY accounts for the glycemic index of carbohydrates; the amount of carbs per serving is ignored.
Low-Carb is a QUANTITATIVE measure i.e. it ONLY accounts for the AMOUNT of carbohydrate in the diet.
GL takes BOTH these important factors and marries them into a GREATER WISDOM. It shows HOW a particular food affects blood sugar.
It is the actual LOAD placed on blood sugar per unit time that is important.
What I have done is thoroughly researched this field and made the necessary amendments to create an ANABOLIC glycemic load diet, or the Glycemic Load Anabolic Diet. You will reap ALL of the above benefits by implementing this diet i.e. you will fuel NEW muscle growth all day long, and become MUCH healthier in the process.
The GLAD Rules
So, before we go any further, let’s establish the ground rules so we know where we are heading:
(1) Eat no more than 90 GL’s a day (don’t worry I’ll explain this later)
(2) Consume no more than your SUFFICIENT calorie requirement to build muscle – excess/surplus calories are absolutely NOT required to build muscle and will only make you fatter
(3) Eat 6 times per day
(4) Combine protein with carbohydrate at every meal
What Are GL’s
GL’s, or glycemic load points, are your way of knowing with certainty that you aren’t chronically producing spikes in your blood sugar and encouraging fat storage. It’ll also prevent arterial damage caused by high blood sugar.
GL points are the GLUCOSE EQUIVALENT of a given food in grams (Glycemic Load is sometimes referred to as GCE or ‘Glycemic Glucose Equivalent’). Put simply, that means that a meal with a GL of ’7′ means that you just consumed the equivalent of 7 grams of glucose, as far as impacting your blood sugar is concerned – that’s pretty cool!
How To Calculate Glycemic Load
Firstly, it is only the carbohydrate in our diet that has any meaningful effect on blood sugar. To calculate the glycemic load we therefore factor in the amount and speed of digestion of these carbohydrates.
To calculate the GL of a food we..
Divide the GI of that food by 100 and multiply the answer by the net carb content of the serving
For example, a medium-sized apple has a GI of 38 and has 15 net carbs per serving size (1 apple).
38/100 x 15 = 5.7 GL
A typical apple has a Glycemic Load of 5.7
So, now you know how to work it out, let’s look more at the GLAD rules a little closer.
GLAD Bodybuilding Diet Rules
(1) Consume no more than 90 GL’s a day.
In my research for this nutritional strategy I came to the conclusion that the most trusted authority on the issue of GL diets is Patrick Holford. Patrick has helped a lot of people lose weight and get their energy levels back up with his Holford Low GL diet.
His GL diet promotes weight loss without the counting of calories. He does, however, restrict his clients to 45 total GLs per day. This level has proven successful time and time again.
The MAINTENANCE level of GLs for those who are happy with their weight loss is 65.
Now, consider the fact that us Muscle Hackers are:
- Very active people
- Seeking To Gain Weight (LEAN weight)
…it is my opinion that we can safely consume 90 GLs per day, every day, without having to worry whatsoever about fat gain. However, calories ARE important. Read on..
(2) Eat No More Than Your Sufficient Calorie Requirement For Building Muscle.
There is an amount of calories that your body needs to:
- sustain itself (resting metabolic rate)
- carry out your day to day activities
- perform exercise
- repair and grow from the effects of that exercise…
This is what I’m referring to as your Sufficient Calorie Requirement (SCR). The usual advice from meat-heads is to work out how many calories your body needs for the first 3 factors above, than add on about 500 extra calories per day for no.4 – Repair & Growth.
No wonder almost everyone looking to ‘bulk up’ is just getting fatter. Folks, there are only 600 calories in a pound of muscle (compared to fat’s 3500 per pound).
500 extra calories per day for growth alone comes to 3500 extra calories per week. Unless you honestly believe that you’re going to build just under 6lbs of muscle every single week (3500/6 = 5.83), you can EXPECT to get fatter.
Be smart – eat your SCR and no more. In previous posts I advocated around 200-300 calories for growth of muscle tissue. I’m now advising a more conservative 100-200 calories for the growth portion of your SCR. (Note that any increase in overall metabolic rate due to anabolism is already accounted for in factor 1)
Now, here’s how to work out the calorie requirement for points 1 – 3 above…
- Resting Metabolic Rate – The best way of calculating your Resting Metabolic Rate is with something called the Katch-McArdle formula.
RMR = 370 + (21.6 x lean weight in kg)
(To get from pounds to kg simply divide pounds by 2.2)
You’ll also need know your body fat percentage. This is where a cheap pair of body fat calipers comes in very handy.
- Calories Burned From Daily Activity/Job – Different daily activities obviously have different energy requirements. That’s why it’s important to factor in your occupational calorie burn.
Light work – multiply your RMR by 1.5
Moderate work – multiply your RMR by 1.7
Heavy work – multiply your RMR by 1.9
- Calories Burned From Exercise – Exercise obviously expends energy so we need to factor this in too.
Here is list of activities and their calorie burn for1 hour:
520 – Aerobics (high intensity)
400 – Aerobics (low intensity)
370 – Badminton
865 – Boxing (sparring)
385 – Cycling (10 mph)
250 – Cycling (5.5 mph)
760 – Judo
445 – Rowing machine
1000 – Running (6 mins/mile)
750 – Running (9 min/mile)
615 – Squash
630 – Swimming (fast)
415 – Tennis
270-450 – Weight training
A typical 30-40 minute weight training session (like THT) will expend roughly 150 – 200 calories.
So, let’s look at an example…
A person weighs 160 lbs with 15% body fat.
This means they carry 24 lbs of fat.
160 – 24 = 136 lbs lean weight
136 / 2.2 = 61.8 Kg
His resting metabolic rate = 370 + (21.6 x 61.8) = 1704.88
He works an office job…..
1704.88 x 1.5 = 2557.32
He also does weight training 5 days a week for 40 minutes at a time which burns 170 calories. His Daily Calorie Expenditure on training days is therefore:
2557.32 + 170 = 2727.32 calories
Assuming he moves around as much at the weekends as he does during his working week, we simply add 2 days minus the weight-training sessions to give a weekly total of 18751.24 calories (5 x 2727.32 add 2 x 2557.32).
Then we divide this figure by 7 to give us an Average Daily Calorie Expenditure of 2678.75 calories.
Now, the fourth step is to add those growth calories and NOT overdo it. A 100-200 calorie ‘growth allowance’ will take this guy’s SCR to 2778 – 2878 calories per day.
It’s actually best to work with a calorie range as above. This means you are not trying to reach a caloric value down to the last calorie (that’ll just drive you insane). Also, some days you’ll be hungrier than others so a flexible range is a more realistic way to go about packing on muscle mass.
(3) Eat 6 Times Per Day.
This should be fairly self-explanatory. Eating small and often will produce smaller increases in blood sugar. More level blood sugar means less chance of going into fat-storage mode AND a healthier you! It also allows for a constant supply of protein throughout the day, rather than 2 or 3 large ‘dumps.’
(4) Eat Protein At Every Meal.
Carrying on from above, we’ll have a steady supply of muscle-building protein with this approach, but also, protein helps slow the digestion of carbohydrate in the meal. This is why you should combine protein and carbs at every sitting.
Wondering how much protein you need? Use the following formula…
Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement
Example…A person weighs 160 lbs with 15% body fat.
This means they carry 24 lbs of fat.
160 – 24 = 136 lbs lean weight
136 / 2.2 = 61.8 Kg
61.8 x 2.75 = 169.95 – let’s call it 170g of protein per day.
So, that’s the 4 GLAD rules thoroughly covered.
Now, let’s move from the theoretical to the practical – how do we live this lifestyle every day?
If we are eating 6 times per day, that comes to around 15 GLs per meal, and (using our 2 examples above), 463 calories per meal, and 28 grams of protein per meal.
While it’s ok to have fluctuations in calorie & protein intake at each meal, DON’T go above 15 GLs per meal. Remember, the goal is to control blood sugar; having a meal BELOW 15GLs is fine, above is not. You don’t have to hit 90 GLs in a day. If you have 50, 65, 80 GLs per day, that’s absolutely fine. 90 represents an upper limit, not a target.
In the world of GL, those seeking to LOSE weight are advised to eat below 10 GLs per meal, and a maximum of 45 per day. As active Muscle Hackers seeking to gain weight, 90 GLs is a good balance that allows for muscle growth to take place but effectively SHUTS DOWN the fat storing mechanism.
I think you’ll find 90GLs quite luxurious. 15GLs per meal allows for generous servings of low glycemic carbs. To help you get started I’ve listed common foods that you’ll use on this diet:
- Rye kernel (pumpernickel) bread (1 slice) – 6 GLs
- Volkenbrot (wholemeal rye bread) (1 slice) – 7 GLs
- Wholemeal Rye Bread (1 slice) - 8 GLs
- Rough Oatcakes (1 oat cake) – 2GLs
- Cheese Oatcakes (1 oat cake) – 3GLs
- Fine Oatcakes (1 oat cake) – 3GLs
- Wholemeal Pita – 9GLs
- Wholewheat Tortilla Wrap – 8GLs
- 30g Rolled Oats Cooked – 10GLs (some have this listed as 2GLs! Please check your own brand)
- 50g Original Granola (1 medium bowl) 5GLs
- 30g All-Bran™ (1 small serving) 6GLs
- 150g boiled Quinoa – 8 GLs
- 150g boiled Kamut – 9GLs
- 80g Brown Basmati Rice boiled – 7GLs
- 150g New Potato – 10GLs
- 190g Avocado 1 medium 1GL
- 75g Green beans 1 handful 1GL
- 75g Kale 1 handful 1GL
- 100g Broccoli 1 handful 2GLs
- 125g Asparagus 1 handful 2GLs
- 180g Onion 1 medium 2GLs
- 70g Tomato 1 medium 2GLs
- 80g Pumpkin 1 serving 3GLs
- 80g Carrots 1 small 3GLs
- 80g Green peas 1.5 tbsps 3GLs
- 250ml Glass of Milk – 3GLs (full-fat is lower than skimmed and semi-skimmed)
- 200g Low-fat yoghurt with fruit & sugar 10GLs
- 200g Non-fat Natural yoghurt (plain, no sugar) 3GLs
- 60g Regular Ice cream (2 scoops) – 10GLs
Legumes & Nuts
- 150g Soy beans 1GL (limit your intake of soy)
- 30g Hummus (chickpea dip) 0.5 small tub 1.5GLs
- 150g Peas, dried, boiled 0.5 cup 2GLs
- 150g Pinto beans, boiled in salted water 4GLs
- 150g Borlotti beans, boiled 4GLs
- 150g Lentils 5GLs
- 150g Split peas boiled 6GLs
- 150g Butter beans 6GLs
- 150g Baked beans 7GLs
- 150g Kidney beans 7GLs
Spaghetti & Pasta
- 90g Pasta, wholemeal, boiled – 8GLs
- 90g Spaghetti, wholemeal, boiled – 8GLs
- 250g Tomato soup 1/2 can (1 serving) 6GLs
- 250g Minestrone 1/2 can 7GLs
- 250g Lentil, canned 1/2 can (1 serving) 9GLs
- 16g Peanut butter, no sugar (1 tablespoon) 1GL
- 30g Blueberry spread, no sugar (1 dessertspoon) 4GLs
- 120g Blackberries – 1GL
- 120g Blueberries 120g – 1GL
- 120g Raspberries – 1GL
- 120g Strawberries, fresh, raw – 1GL
- 120g Cherries, raw, – 3GLs
- 120g Grapefruit, raw (1/2 medium grapefruit) – 3GLs
- 120g Pear, raw (1 medium) – 4GLs
- 120g Plum, raw 4 plums – 5GLs
- 120g Oranges, raw 1 large - 5GLs
- 120g Peaches raw (or canned in natural juice) 1 peach – 5GLs
- 120g Apricots, raw 4 apricots – 5GLs
- 120g Apples, raw 1 small – 6GLs
- stevia – 0GLs
- truvia – 0GLs
- erythritol – 0GLs
- 20g xylitol – 2GLs
- splenda – 0GLs(if you don’t mind artificial sweeteners)
- Blue Agave Nectar – Make this your staple GLAD syrup – 1GL for 10g serving
Remember that it’s only the carbs in our diet that make any real glycemic impact. Natural fats and proteins like eggs, butter, cheese, meats, seafoods etc. don’t need to be considered, only their caloric value is important.
When preparing meals with the above foods, read the labels and total up the calories as you go along. You might want to keep a post-it note on your fridge door and record the numbers there. When you’re on the diet for a week or so, you’ll have certain meals that you’ll want to eat time and time again. This will make life easy as you’ll already know the calories, protein and GLs in these meals.
I encourage you to keep a file in your kitchen with all your favorite dishes written in it. This way you can refer to it anytime and have the math already totaled up for you.
What’s On The GLAD Menu?
I’ve also detailed an example Daily GLAD Menu to make the transition to this way of eating as smooth as possible for you:
Breakfast (meal 1) – Cereal & Shake
- 50g Granola in 150ml full-fat milk – 8 GLs
- 35g Whey Protein Isolate in 200ml full-fat milk 3GLs
- 1g (1 capsule) fish oil – 0GLs
- TOTAL GLs – 11
- TOTAL CALORIES – 487
Mid-morning (Meal 2) – Chicken Pita
- Wholemeal Pita – 9GLs
- 100g chicken – 0GLs
- 30g Cheese – 0GLs
- 1 tablespoon salsa – 0GLs
- TOTAL GLs – 9
- TOTAL CALORIES – 386
Lunch (Meal 3) – Tuna Sandwich
- 100g Tuna (drained from brine) – 0GLs
- Lettuce – 0GLs
- 2 slices Tomato – 0GLs
- 2 Slices Rye Kernel Bread – 12 GLs
- (Optional) 20g Butter or Coconut Oil – 0GLs
- TOTAL GLs – 12
- TOTAL CALORIES – 432
Main Meal (Meal 4) – Rice, Broccoli, & Beef
- 100g Broccoli – 2GLs
- 150g Brown Basmati Rice -13GLs
- 120g Extra-Lean Minced Beef – 0GLs
- TOTAL GLs – 15
- TOTAL CALORIES – 660
Early Evening (Meal 5) – Proats & Yogurt
- 1 serving ‘Proats‘ (Protein Oats) – 10GLs
- 200g Low-Fat Natural Yogurt with 120g Blueberries – 4 GLs
- TOTAL GLs – 14
- TOTAL CALORIES -508
Late Meal (Meal 6) – Turkey Wrap
- Wholewheat Tortilla – 8GLs
- 30g Hummus -1.5GLs
- 100g Turkey – 0GLs
- Handful of Lettuce – 0GLS
- TOTAL GLs – 9.5
- TOTAL CALORIES -280
TOTAL GLS -70.5
TOTAL CALORIES – 2753
If it’s a workout day, you’ll also have a post-workout shake to put in there. Without any fast-carbs, the GL will be 0 and calories 140 for a 40g serving of Whey Protein Isolate (40g = 35g protein).
As far as Post-Workout Carbs are concerned, research suggests that they do nothing to increase protein synthesis beyond that which protein can do by itself. However, if you are determined to chug some glucose after a workout, don’t count it towards your GLs for the day.
Also, use this formula to calculate how much to take so you don’t overdo it…
0.8 x lean bodyweight in kilograms (Kg = pounds /2.2)
A 150lb man with 10% body fat carries 15 lbs of fat. His lean body weight is therefore 135 lbs which equals 61.36 kg.
61.36 x 0.8 = 49.09 grams of carbohydrate – let’s call that 50 grams of post-workout carbs.
The Role Of Dietary Fats On The GLAD Diet
Don’t avoid fats on this diet. Dietary fats are important:
- Fat is REQUIRED for the absorption of fat-soluble vitamins (A, D, E, and K)
- Anabolic Hormones – Fats are required to keep testosterone & growth hormone levels up
- Heart Energy – Yes indeed. The heart gets 60% of its energy from fat
- Lipid Profile – Omega 3 fatty acids improve lipid profile and reduce heart-risk factors. Take 1g at breakfast
- Protein Synthesis – Omega 3 has also been shown to improve protein synthesis levels! A good idea is to take 2g AFTER your post-workout shake and within an hour of finishing your workout.
Now, this is a relatively high-carb diet and you SHOULD therefore control your intake of saturated fat. 30-40g per day is enough and will still allow for tasty egg yolks and lean red meats in your diet.
So let’s wrap this up with the steps you’ll now need to take to start this healthy, muscle-building lifestyle.
How To Get Started On GLAD
Here’s the simple steps on how to start using this diet to build muscle & stop fat accumulation dead in its tracks.
(1) Work out your Sufficient Calorie Requirement using the above formula
(2) Work out how many grams of protein you need using the above formula
(3) Plan to eat 6 times per day and no more than 15GLs per meal
(4) Go shopping and replace your old high GL foods with some of the above
(5) Prepare a few days or a week’s meals in advance so you don’t get stuck. Once you’ve been doing this a week or so you’ll have it mastered and not need to prepare so much in advance.
Further GLAD Resources
You should definitely bookmark the following sites for quick reference on GLs and calories
The Glycemic Index Site – Holds GI and GL values for almost everything (click on the ‘GI database’ tab to the left)
Patrick Holford’s GL database - Search for GL values here
Carbs Info Site – Contains a table listing GL values for popular foods
Calorie Count – Add up your daily calories here. There are many sites that offer this service, pick your favorite.
Do you measure foods in ounces, not grams? No probs – make use of Google’s ‘Unit Converter’ tool.
A Quick Note On Cheating
No one eats perfectly all the time. You should allow yourself some indulgences periodically. When on GLAD I recommend you just forget the GL and simply count the calories of the cheat meal towards your daily totals. Over the course of a year this will add up to a few pounds of fat, but so what, it comes off pretty easily when you know what you’re doing.
I hoped you liked this article and are excited about getting started on a brand new, healthy lifestyle. With this knowledge, you’ll be building more muscle and feeling much better in no time!
It took me a long time to both research and write this article for you. If I could ask you guys to help spread the word any way you can, I would really appreciate it. Submit it to Social Bookmarking sites like Stumbleupon, Tweet it on twitter, post it on Facebook, tell your readers of you own your own site; anything you could do would be a great help. Thank You!
Eat Well & Get Big!
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