The NEW Bodybuilding Diet - G. L. A. D. I firmly believe that this is THE bodybuilder’s diet. Nothing is going to pack on mass quite like it. You are about to be introduced to a diet that will allow you to build NEW slabs of muscle without adding any body fat. This diet acts as a biological TRIGGER to jack up your body’s anabolic hormones. In fact I’ll say this: Meaningful gains in muscle mass will ONLY happen once you accept the fact that you must create an optimal anabolic environment inside your body. Half of the story is training correctly (see 1. The other half is diet and is fully covered in this article. NOTE: I have a free Muscle. Hack calculator that will automatically calculate your daily protein & calorie requirements. You can use it and even download it if you prefer. ![]() If you would like access to it, just type in your email below. You don’t have to go to your email to click a confirm link; the info you need will appear immediately after you enter your email. Enjoy the calculator? I’d say it’s the following: (1) Most importantly to fuel the ANABOLIC process to 1. Best of all – it’s a breeze! Now pay attention because this is how it works. They are: Testosterone. Growth Hormone. Insulin- like growth factor (IGF- 1)Your body will be PRIMED for adding rock- hard muscle – all the time! And you WON’T get fatter. 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. GLAD delivers – big time! How To Eat To Build Muscle. G. L. A. D. Low- Carb is a QUANTITATIVE measure i. 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. What Are GL’s. GL points are the GLUCOSE EQUIVALENT of a given food in grams (Glycemic Load is sometimes referred to as GCE or ! It’ll also prevent arterial damage caused by high blood sugar. However, on this new version of GLAD, you don’t need to actually count GL’s. It’s automatically taken care of by implementing the 5 GLAD rules below. Types of Carbs. In most commercial low-carb diets, the type of carbohydrate you consume is as important as the total amount. Some plans are based on the concept of. The Author Practices What He Preaches And Shows How He Uses His Own Fat Burning Diet System For Bodybuilding And Competition Diets. After reading my letter on the. If you enjoy sugary carbs and don't want to remove them entirely from your diet, try eating them (in moderation) right after a workout! Many fitness plans, especially. You hit the nail right on the head with the grams of carb’s consumed for your goals.0 to 50 grams thats where the obese should be and thats where i am at.When i get.![]() If you’ve no idea why carbs and insulin can encourage fat storage and still are of the mindset that a calorie is a calorie no matter where it comes from, read this article – Carbs & Weight Loss. The 5 GLAD Rules(1) Eat REAL, Natural Fats. Dietary fat plays a MAJOR role in maximizing our anabolic hormone profile. However, for this to work, they need to be real fats – both saturated and unsaturated. So avoid fats from unnatural sources. Eat butter instead of margarine. Only eat natural peanut butter. Eggs, cheese, and full- fat milk are also on the GLAD menu. As a bonus, dietary fat in every meal helps further reduce the glycemic impact of the food.(2) Avoid Sugar and Processed Carbs. These are trash carbs. They are nutritionally bankrupt and cause fast rises in insulin. Stick to the type of carbs I am about to list for you. Point (1) above will only work so well if don’t get this part right! Using low GL carbs stabilizes insulin and it is this that allows for higher levels of growth hormone in the body.(3)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 activitiesperform exerciserepair and grow from the effects of that exercise. 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 5. Repair & Growth. ![]() No wonder almost everyone looking to . Folks, there are only 6. Unless you honestly believe that you’re going to build a few pounds of muscle every single week (this isn’t possible), you can EXPECT to get fatter. Be smart – eat your SCR. In previous posts I advocated around 2. You can use my free calorie calculator here or manually calculate it by taking the steps below. This is where a cheap pair of body fat calipers comes in very handy.(II) Calories Burned From Daily Activity/Job – Different daily activities obviously have different energy requirements. If you're eating toward the upper end of the range, around 100 grams of carbs a day, and you're not losing. Do you want to get jacked? Gaining muscle can be tricky. Learn the top bodybuilding diet your body needs to grow and get bigger. See what the pros are doing and how. ![]() That’s why it’s important to factor in your occupational calorie burn. Light work – multiply your RMR by 1. Moderate work – multiply your RMR by 1. Heavy work – multiply your RMR by 1. ![]() A typical 4. 0- 5. THT) will expend roughly 2. Now add your figure from step (II) to step (III).(IV) The fourth and final step is to add those growth calories and NOT overdo it. Calories as a . Now you know how many calories you need, let’s move on. ![]() 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! However, there’s no need to overdo it and eat 6, 7, 8 or more times per day as some suggest. If you’ve been led to believe that you need to eat 6 or more times a day because your body can only absorb 2. ![]() Eat Protein & Fat at Every Meal with your Carbs. Carrying on from above, we’ll have a steady supply of muscle- building protein with this approach, but also, protein and fat help slow the digestion of carbohydrate in the meal. This is why you should combine all 3 macros at every sitting. Wondering how much protein you need? Use the following formula. In an older version of this diet I recommended readers consume a maximum of 9. GL’s a day. However, since you’ll be: eating the right type of carbsspreading your calories over at least 4 mealseating protein and fat with every mealeating no more than what your body needs for growth. Like I said at the beginning, GLAD is EASY! However, for information purposes, GLAD will work out around a 4. THE GLAD CARBSCarbs are the only macronutrient that you need to watch in relation to regulating blood sugar. So to help you get started, I’ve listed common foods that you’ll use on this diet. While you don’t need to count GL’s, I’ve listed them here for your information: Bread. 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) – 2. GLs. Cheese Oatcakes (1 oat cake) – 3. GLs. Fine Oatcakes (1 oat cake) – 3. GLs. Wholemeal Pita – 9. GLs. Wholewheat Tortilla Wrap – 8. GLs. Cereals. 30g Rolled Oats Cooked – 1. GLs (some have this listed as 2. GLs! Please check your own brand)5. Original Granola (1 medium bowl) 5. GLs. 30g All- Bran. However, if you are determined for some reason to chug some glucose after a workout, use this formula to calculate how much to take so you don’t overdo it. 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 levels up. Reducing the GL of any meal. Heart Energy – Yes indeed. The heart gets 6. 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. 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 GLADHere’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 or use my free calculator(2) Work out how many grams of protein you need(3) Plan to eat 4 times per day to include protein, real carbs, and real fat at every 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: The Glycemic Index Site – Holds GI and GL values for almost everything (click on the ? No probs – make use of Google’s . 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. CONCLUSIONI hoped you liked this article and are excited about getting started on a brand new, anabolic 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. Like it on facebook, submit it to social bookmarking sites like stumbleupon, tweet it on twitter, tell your readers if you have your own site; anything you could do would be a great help. Thank You! Eat Well & Get Big! Your Buddy,Mark Mc. Manus, trainer & author of the NEW fat- torching system “Total Six Pack Abs” & the BREAKTHROUGH Arm- Maximizer program “The Arms Blast Experiment Revealed!“. How Many Carbs per Day on a Low- Carb Ketogenic Diet? Share. Follow us 1. Although my initial plan was to include this post in All You Need to Know About Carbs on Low- Carb Ketogenic Diet, I decided it deserves to be discussed separately. How Many Carbs per Day to Stay in Ketosis? As described in my post How Does the Ketogenic Diet Work? Weight Loss and 3 Main Effects of Ketosis, weight loss on a ketogenic diet is achieved by limiting the daily intake of net carbs and getting your body in a metabolic state known as ketosis. While in ketosis, your body effectively uses fat for fuel. In general, the daily intake of net carbs required to enter ketosis could vary from 2. Most people, who have experienced ketosis, claim to have reached that state at about 2. I'd suggest you start at 2. There are two ways to find your ideal net carbs intake: Low to high method. Start from a low level of net carbs to ensure you quickly enter ketosis (~ 2. When you detect ketosis after about 2- 3 days, start adding net carbs (about 5 grams each week) until you detect a very low- level or no ketones (using Ketostix or blood ketone meter). This is usually the most reliable and quickest way to discover your net carbs limit. It could be a bit hard the first couple of days, as you have to give up almost all carbs from one day to another but it will be worth it. This method is highly recommended. High to low method. Assuming you're not in ketosis, start from a relatively high level of net carbs (~ 5. This is a less difficult approach but not recommended, as you may spend a long time out of ketosis before you find you net carbs limit. If you can't see any ketones, be patient. It typically takes 2- 3 days for your body to deplete glycogen stores, so don't expect to be in ketosis after just a day of low- carb. Remember, ketosis is a favourable condition and an indication that your body uses fat for fuel but you can lose weight even without being in ketosis. Diet high in fat, adequate in protein and low in carbohydrates is naturally sating, making you less hungry and, therefore, help you lose weight. Why You Should Think Twice Before Going . Most people experience all the great fat loss and health benefits of the Ketogenic diet at 2. Remember, more ketones won't help you lose more weight. You simply need to find your optimal carbs level to sate your appetite and feel good. How About Thyroid Issues on a Low- carb Diet? It's a common myth that low- carb diets cause hypothyroidism. There is no such evidence. Low- carb diets may cause decreased hormone levels but this is not always indicative of a thyroid disease. Instead, calorie restriction is more likely what leads to thyroid issues, especially if it's over a long period of time. As someone who has hypothyroidism (Hashimoto's), I can confirm that low- carb / paleo diet has not made my condition worse. In fact, it had the opposite effect and my thyroid function has improved. Although I still have to take levothyroxine, I feel better and my antibody values went down. I'm not saying that LCHF eating can reverse hypothyroidism but I'm willing to try and see if it improves my condition even further. No diet plan fits all and not everybody can follow a very low- carb diet. Even Dr Volek and Dr Phinney noted that there is not enough evidence that a very low- carb diet (such as less than 2. Broda Barnes, who spent over 5. Hypothyroidism: The Unsuspected Illness” that the minimum amount of carbohydrate intake for patients with hypothyroidism should at least 3. I personally don't follow a very low- carb diet because I have such a preexisting condition which may have been caused by my calorie- restricting dieting many years ago. I sometimes eat less carbs out of habit, not because I force myself to follow a very low- carb diet. Following a very low- carb diet (less than 2. I felt worse. You simply need to try it yourself and find your . As I mentioned in many of my previous posts, you don't necessarily need to be in ketosis to lose weight or maintain a healthy weight. The main reason people lose weight on a low- carb diet is its natural appetite control. You can find out more about measuring ketones in my post here: Ketosis & Measuring Ketones. Do you like this post? Share it with your friends!
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