Comments on: The NEW Bodybuilding Diet – G.L.A.D.

By: Curtis

Curtis — Thu, 21 Jan 2010 10:18:57 +0000

Mark,
When you are on your mini-cut cycle, do you still take creatine? Or do you wait until your 9 week creatine cycle is completed before you decide to go on your mini-cut diet?

By: dbzvp

dbzvp — Mon, 18 Jan 2010 20:43:45 +0000

does the post workout shake count as a meal and count toward your daily calorie and protein requirements, or is it just extra for workout days?

By: dbzvp

dbzvp — Fri, 15 Jan 2010 21:25:37 +0000

how much dietary fiber should you eat on this diet?

By: Mark McManus

Mark McManus — Sun, 29 Nov 2009 12:16:59 +0000

Andrew. I think you should do 2 x mini-cut cycles…
http://www.musclehack.com/how-to-have-ripped-abs-all-year-round/
- 12-day mini-cut
- 2 weeks at maintenance
- 12-day mini-cut
Then back to your regular bulking style.
That should shift 4-5 pounds of fat without too much pain.
All the best man!

By: Andrew Mast

Andrew Mast — Sat, 28 Nov 2009 16:17:00 +0000

I gained like 3% BF this fall thanks to vacation, injury (less workout) and lots of candy (halloween), beer, etc. Can I burn any significant amount of at quicker or should I look at a temporary low carb run? Let me know what you think would be a better idea.

By: Mark McManus

Mark McManus — Sat, 28 Nov 2009 15:43:37 +0000

@Paul. Your comments are very much appreciated man. It took quite a while researching for this article but it was necessary to make it as helpful for people as possible.
Thanks for the positive vibes!

By: Paul

Paul — Sat, 28 Nov 2009 13:51:21 +0000

Wow Mark – I started working out diets for my training clients and I must tell you, I AM SO IMPRESSED WITH YOUR WORK!!!!!!!!!!!!!!!!!!!!!!!!!
What you have put together here SAVED ME ENDLESS HOURS OF HARD WORK RESEARCHING myself.

I hope the guys appreciate the TREMENDOUS amounts of work you put into this AND WE ALL GET IT FROM YOU FREE OF CHARGE!!!!!

Really amazing!!!!! THANKS THANKS THANKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

By: FitnessSurfer » Blog Archive » Low GL Foods

FitnessSurfer » Blog Archive » Low GL Foods — Sun, 15 Nov 2009 08:47:55 +0000

[...] Here’s The Article [...]

By: At Last! A Delicious & Easy

At Last! A Delicious & Easy — Tue, 10 Nov 2009 13:02:53 +0000

[...] makes a sweet, high-protein mousse that can complement ANY bodybuilding diet. Whether you’re on low-carb, low-fat, low-glycemic, bulking or cutting, this little beauty [...]

By: Kyan

Kyan — Thu, 05 Nov 2009 00:31:27 +0000

hi andrew thanks for that. it took me a while to understand what you were saying bt i get it now. i am quite keen for this ezekiel bread and will probably try to make my own.

By: Andrew Mast

Andrew Mast — Tue, 03 Nov 2009 12:23:36 +0000

Kyan,

I have done this before. What you may want to consider is eating higher protein (say 4 oz meat/ 6 times a day) and some heathy fats (say a salad with some olive oil mixed in with some dressing). THEN, eat some low GL carbs afterwards. This way, you’re lessening the dramatic influx of blood sugars and the carbs are even further slowed down by the fats and protein. Don’t eat carbs all by themselves. I would steer clear of liquid carbs (cola) and quick digesting carbs (such as white bread, potato & pasta). One of my favorite low GI carbs is Ezekiel bread which is flourless and has a GI of 33. The GL is low for one slice. Take it slow, in a week you’ll be fine.

Ezekiel bread info:
https://www.foodforlife.com/procart_catalog/index.cfm?ProductID=33&do=detail

By: Kyan

Kyan — Tue, 03 Nov 2009 11:39:34 +0000

just to add, i figured that i could cut out carbs completely because i am a student and don’t need them that much. bt i find that it has affected my performance in both cardio and weight training. other than working out at the gym, i just do normal student things, and do not consider it an active lifestyle.

By: Kyan

Kyan — Tue, 03 Nov 2009 11:37:07 +0000

i think i went abit crazy on the diet and cut out carbs completely for 2 weeks now. what do i do to put the carbs back into my diet without the weight gain? i train 7 days a week 2 days without weights. have lost quite a bit of weight and now am worried that i will gain it back if i stop. cheers.

By: How To Build Muscle Mass Fast - Complete Guide

How To Build Muscle Mass Fast - Complete Guide — Sat, 24 Oct 2009 14:00:26 +0000

[...] I understand that you want to stay lean while you build muscle but this is best accomplished with a SENSIBLE bodybuilding diet and my ‘mini-cutting‘ method. Leave cardio alone until you want to prioritize fat-loss. [...]

By: Andrew Mast

Andrew Mast — Fri, 23 Oct 2009 15:26:23 +0000

BTW, regarding pasta, boiling it just about doubles it’s weight.

So a standard American (brand) serving of 56 grams of pasta will yield about 120 grams cooked.

By: Mark McManus

Mark McManus — Thu, 22 Oct 2009 10:55:38 +0000

@Scubadave. In the article it states “Wholemeal Rye Bread (1 slice) – 8 GLs”. Only Rye kernel (pumpernickel) bread has a GL of 6.
I list the databases I use in the article. If the product is not listed you can work it out if you find the Glycemic Index and use the formula in the article.

By: SCUBADAVE

SCUBADAVE — Wed, 21 Oct 2009 23:11:20 +0000

I was looking at you numbers for the Rye bread which you have a GL of 6. When I look them up in one of the databases it says 7 or 8. Do they consider “net carbs” or just total carbs? If we should be using net carbs then this would make it more difficult to detemine of the databases do not use this. How did you arrive at the GL numbers that you have? I want to create my own mini databse in Excel to use for the foods I consume.

By: How To Have Ripped Abs All Year-Round | MuscleHack

How To Have Ripped Abs All Year-Round | MuscleHack — Sat, 03 Oct 2009 11:32:39 +0000

[...] On coming off the cutting diet, you implement a mass-building diet like GLAD [...]

By: Bodybuilding Recipe: The Muscle Taco | MuscleHack

Bodybuilding Recipe: The Muscle Taco | MuscleHack — Mon, 21 Sep 2009 18:27:06 +0000

[...] The NEW Bodybuilding Diet – G.L.A.D. [...]

By: Rooy

Rooy — Tue, 08 Sep 2009 18:53:50 +0000

Hey congrats for ur latest article! i was on the anabolic diet for 1 year and i love to eat that way, yes its harder at beginning, but its ok..i was trying to bulk right now with carbs, and i gain like 4 kg in one moth, but i think i gained a 2% in bf..so, i wanna bulk on MANS..have u ever done any sucessfull bulk with MANS?..do u have to wait 12 days for your first carb up? thanks..and can u mention the differences between AD and MANS? beside the great acronym =) cheers

By: Mark McManus

Mark McManus — Mon, 31 Aug 2009 10:55:51 +0000

@Stephen. It’s 90g of cooked pasta.
@mackmighty. Thanks for that man, very useful

By: mackmighty

mackmighty — Thu, 27 Aug 2009 21:08:08 +0000

Hi Mark, i’ve been following your website for quite some time now and getting great results. This seems like a better dieet for me. However i do not agree with the formula you used for calculating the resting metabolic rate. I’ve been involved in a publication comparing 12 different commonly used formulas. They are mostly used for ‘normal’people and not sporters. So 147 sporters where analysed using a BODPOD (http://www.bodpod.com/)and other equipment and 2 new formulas were created:
Resting energy expenditure(REE) (kcal/d) =
(11.797 x weight (kg)) + (6.487 x lenght(cm)) – (5.180 x AGE) + (186.017 x SEX*) – 139.444

(fat free mass): REE (kcal/d) =
(19.745 x fat free mass) + (8.217 x fat free mass) – (4.244 x age) + (92.220 x sex*) – 615.884

sex: man=1 woman=0

with this it is possible to calculate for 91.8 % +/- 4,1 % confidence the ree of a sporter.
Hope this is useful to you and your reader.

By: stephen potter

stephen potter — Tue, 25 Aug 2009 14:56:38 +0000

mark when you say 90g of pasta do i weigh it before i boil it. so its 90g of pasta dry?

By: john

john — Sat, 22 Aug 2009 07:13:36 +0000

@Bill. Yes thats the case with any low carb diet that reqiures enough protein for building muscle, I’m excluding sedentry people here who dont comsume as much. Here is an example based on your weight, I’m just taking a stab in the dark and using your weight and 10% body fat as you say your lean. I worked your lean body mass to be 72kg so once you have this sum you * 2.75 = 198g protein per day, call it 200g.
You say your eating 310g per day but on a low carb diet you want to keep carbs low, your doing that but because your overcomsuming on protein your body can convert excess protein into glucose through a process called Gluconeogenesis, this mean that the extra 100g protein your body doesn’t need for muscle repairs will get converted to Glucose/carbohyrate. I think Mark mentioned somewhere that every 50g excess protein consumed can be converted to a 60% rate so about 30g in that case, this means you carb intake would actually be 67g for the day. Check this link out, Mark talks about it http://audioboo.fm/boos/28759-why-you-shouldn-t-overconsume-protein-on-a-low-carb-diet.
Wether this is the case all the time I dont know, the exact ins & outs of it are not completely clear to me but this wont be a concern on a high carb diet as the body would have no real reason to convert protein as you would most likely consume adequate carbs and as your on high carb anyway you need not worry.

Hope that helped.

By: Bill

Bill — Sat, 22 Aug 2009 04:57:32 +0000

In regards to what John mentioned about “not going over” for protein in MANS, is that true, and what is the amount not to go over in MANS?

And what happens if you do go over?

I have recently been on MANS with the following typical macronutrients amounts:

37 g carbs
228 g fat
310 g protein

3400 calories total
I am a lean 176 pounds

Thanks.