Bodybuilding Forums

I'm on the last week or two of my TSPA cut, and I'm planning on trying the GLAD diet afterward.

I am a huge proponent of planning, and I'm trying to schedule out a few days worth of meals so that I have several 'days' worth of meals to choose from. I'm finding it incredibly difficult to find GL information for my foods though. Has anyone figured out a good way to tackle this?

For instance, granola is labeled as being fairly low in GL. Has anyone actually tried buying straight-up granola? That literally does not exist any more. In my town, the only thing that exists is this:
http://www.walmart.com/ip/Nature-s-Path ... z/10321405
That doesn't look like the same thing!

What about brown rice? Some list instant brown rice as having an 88 GI rating, while others put it at less than 50!

Can some of you possibly throw out some foods you use for GLAD that you know fit well? I've got the protein/fat covered since I'm accustomed to MANS and TSPA, but I'm having trouble with this whole GLAD thing. I find myself trying to plan things that either have practically 0 GL (then why not just do MANS?) or meals that only consist of rye bread, because that's the only thing I know has a GL between 6 and 8. I would use tons of blueberries and blackberries, but they are incredibly expensive here. I'm not a picky eater at all, I just want foods that fit. The example meals in the GLAD article include such things as:

Wholemeal Pita – 9GLs <<< What size? That's really vague, and it isn't really sold here
150g Brown Basmati Rice -13GLs << I"ll check tonight, but I've never seen "basmati" rice before. What's the difference?
200g Low-Fat Natural Yogurt with 120g Blueberries – 4 GLs <<< specific brands? There are a million kinds of yogurt, and their sugar levels are all over the place

Also, while I"m posting:
What are the net carbs you guys typically get up to with this diet? I planned one day out that has roughly 59GL and 130 net grams of carbs. Does that sound reasonable? I know 90 is an upper bound, not a target, but is 59 too low?

Any help would be appreciated.

See why I won't do GLAD?

It's rough. It can be very rough. (And on the granola, your WalMart may carry this one which is straight up granola, check here to see where you might look in your specific state.) I've always found the surest way of controlling what's in your diet is by avoiding pre-prepared foods like the bubonic plague. Like if you start with something like the Back to Nature granola, and you put in your own currants or raisins or whatever, you know what you put in, you can find the GI for your choice of fruit, you can calculate the loads for everything in your bowl, and add it all up.

I totally feel your pain on hard to find foods. Here I sit in America's fifth-largest metropolitan area, and my average grocery shopping trip involves Safeway, WalMart, two if not three Fry's locations, and a farm. In my mind, the state of the American food supply is an atrocity verging on a crime against humanity, but we gotta work with what we got. There's always the internet for non-perishables and specialty stuff. Don't be afraid to hit multiple locations, either - like the Fry's by my house usually has the frozen veggies I like - but they never used to carry my almond butter, so that was usually drive across town to another store to get it. And don't be afraid to ask the grocery store manager if they can start carrying this that or the other. You know how the cashier asks if you found everything? "No, actually, I really wish you would carry {insert product here}." Or if they have a website, email them, or avail yourself of the comment box if they have one of those. You can always ask to speak to the store manager, too - and you really would be surprised how quickly things show up on the shelf when they find out half your grocery dollars are going to a competitor!!

JoH,

Thanks for the granola find! I ordered it and it should be here in time for me to start GLAD. Unfortunately I'm on a summer internship in a really small town, so I'm limited to shopping at a small Walmart for the next couple months. Looks like I'll have to get a lot of stuff from Amazon, but I'm alright with that. You're right, it seems I'll have to consume foods that are completely stand-alone, like specific fruits or meats-- nothing processed or pre-mixed. This is how I eat anyway, so it's not a huge sacrifice, but I know that every now and then I'll really wish I knew the GL of a certain product.

I know for a fact that MANS would be immensely easier to follow, but I have my reasons for wanting to tackle this challenge. I had a really great cut back when TSPA 1 was still out (just prior to the switch to the new one), and I decided to do MANS after that. Unfortunately, I'm one of those people that can eat nonstop without ever feeling full, so I really indulged. I only ate 25-30 net grams of carbs per day, but I over-indulged everything else... a lot. With a 134 lb body at ~9-10% BFP, I was consuming 3300-3700 calories of fat and protein. I was dumb and didn't read all the information Mark posts! Oh boy, do I regret it. Obviously, I got fat, and I've had to cut again because I put on 16-20 lbs in a matter of 3 months. Thanks to TSPA, I'm back down to 140 lbs and 11% BFP, so another pound or two and I'll be back to being as lean as I was. I think because I was a beginner, I definitely put on some noticeable muscle (hence the weight difference), but I'm completely aware that I was going about it the wrong way.

Even so, the whole experience instilled a certain fear in me. The MANS carb ups aren't explained too precisely, so I'm afraid I'll over-indulge. Also, based on the science of each method, I feel like MANS has a slightly larger potential for fat gain. I'm one of those people that has a disgusting gut which makes me look pregnant when I relax. If I flex now, I can see a good six pack, but the difference is so profound when I relax. For this reason, I don't want to risk putting on any more fat than I absolutely have to. I'm only 21, so if it takes me 3 years to put on 10 lbs of muscle, that's fine, as long as I can stay lean the entire time. Obviously faster is better, but staying lean is going to take priority. Based on both your and Mark's descriptions of GLAD, I feel like it'll allow this to happen more effectively.

I'd love to hear your take on my assessment. I don't want to be stubborn this time around, I want to get as much information from quality sources as possible.

Thanks again.

Ah yes, small town life... like when I visit my hometown, which is in the north of Maine and about 30 minutes from regular WalMart, and an hour from super WalMart!

That ill defined carb up has always made me squirm. Actually just had that same discussion not long ago (and for the record, when this cut is done and I switch back to MANS, I intend to aim for 8.5g/kgLBM on a one-day carb up and see how it goes). Mark has alluded to some dietary updates coming in the not too distant future, and I'm really hoping for a revamp of MANS. We'll have to wait and see on that one, but for now, the best we can do is good ol' MEMAR and try and figure it out. Who'd've thunk that the "relax and let your hair down" part would be the hard bit?

As for your approach, I think if you know it's been a problem, then you're right on track to want to eliminate this problem altogether. If your carb up becomes devouring everything in sight, or if your low-carb days you're just the amazing eating machine, then for whatever reason your metabolism is such that you may get better mileage out of GLAD than MANS. I personally believe that any diet is going to have to be tweaked some to get it right for YOU personally, because YOU personally do not have my genotype, my hormone balance, and my psychological needs and wants. Same goes for satiety - I know a lot of people that will crave more food until they can have whatever specific part of the meal they felt was missing (usually a starch of some type). I have the opposite problem - hell, today's a fat flush day, and I'm not hungry. Come bulk time, I know I'll miss meals, I know I'll under eat, so I like being able to just chuck heavy cream in a casein shake and fix my intake. Everybody's got their own problems, everybody needs their own similar yet slightly tailored solution, and if the solution you used before didn't work then, it probably won't work now, and you should try something else - in your case, GLAD instead of MANS.

It really sounds like what you want to do is go with a plan that will allow you slow steady results, that will minimize unwanted effects, and will work for your specific needs, wants and challenges - all excellent and realistic goals. And you know I'm a research fiend, so hearing you say you're doing all this homework to set yourself up for success sounds bloody brilliant to me. I think you should have better success with this bulk than your previous attempt, especially considering that you've already identified your biggest barriers and you're already working to take them down before you even get started. Definitely keep down this track!

Awesome man, thanks for the encouraging words. It makes me feel a hell of a lot better. I had read your MANS carb up ideas when you originally posted them, and while that would definitely be my go-to method for MANS, I am going to hold steady on this GLAD thing like you said. Just planned out several different days worth of meals, so I'll be good to go for months.

Today is actually my fat flush day too, and while I manage it, I definitely have an appetite. Sometimes I really wish I would have your problem! My brother has lost 71 lbs on TSPA so far (he started at 236 lbs, ~ 33-35% BFP) and while he loves the dieting style and the very commendable results, he still feels like he's stuffing himself every day. He is committed to try and put on some more muscle after he loses his last few pounds in order to fill in some of the loose skin, but his biggest fear is not being able to eat enough. This just baffles me; I can literally use one hand to count the number of times I've felt full in the last 5 years. Before I discovered Musclehack, I never worked out (or even dreamed of attempting bodybuilding), but I also wasn't overweight at all, and I ate everything and anything. My body is just amazing at maintaining, I guess.

Anyway, I was going to start a new thread to ask this one other question I had, but I feel we have some sort of a rapport going, so I might as well not clutter the forums with it.

After my failed bulk, I kind of toyed with TSPA but never got serious until after my spring break vacation. That ended the first weekend of April. That was the last time I took a break from working out. This is the 7th week since then, and I've been cutting flawlessly. Now I'm about ready to start bulking (well, maybe in another week or two, since I got suckered into a 7.5 lb burger eating challenge in Memphis next weekend -- 12,000 calories! Don't judge me it's for a good cause; based on my first paragraph, if anyone can do it, I can.). I ask you, should I take a break from working out for a week before I start GLAD? I've heard from random sources that it's good to take a week off before changing up cycles. If so, how should I eat during that week? My guess would be to continue TSPA style eating if I'm going to take a break.

Thanks again, you're a godsend.

an00bis wrote:Awesome man, thanks for the encouraging words. It makes me feel a hell of a lot better. I had read your MANS carb up ideas when you originally posted them, and while that would definitely be my go-to method for MANS, I am going to hold steady on this GLAD thing like you said. Just planned out several different days worth of meals, so I'll be good to go for months.

Great!! Plus if you know what you're eating you know what you're buying - should seriously destress those trips to the teeny tiny WalMart.

an00bis wrote:Today is actually my fat flush day too, and while I manage it, I definitely have an appetite. Sometimes I really wish I would have your problem! My brother has lost 71 lbs on TSPA so far (he started at 236 lbs, ~ 33-35% BFP) and while he loves the dieting style and the very commendable results, he still feels like he's stuffing himself every day. He is committed to try and put on some more muscle after he loses his last few pounds in order to fill in some of the loose skin, but his biggest fear is not being able to eat enough. This just baffles me; I can literally use one hand to count the number of times I've felt full in the last 5 years. Before I discovered Musclehack, I never worked out (or even dreamed of attempting bodybuilding), but I also wasn't overweight at all, and I ate everything and anything. My body is just amazing at maintaining, I guess.

You might be a hard-gainer. Sure sounds about right - hungry all the damn time, never been overweight, troubles with your last bulk... You know Mark himself is a hard-gainer, and ever since GLAD rolled out he talks like it's the new gospel. Have to find out, but hey on the bright side eating 6 times a day should be music to your ears hahaha...

As for your brother... damn but that's good work!! Tell him not to fret not eating enough. You make sure you get your calories on a bulk the same way you do on a cut - you count them. And it's sooooooo super easy to plug up gaping dietary holes on MANS. Ranch dressing, guacamole, bacon... make your shakes with heavy cream instead of milk or water... oh and nut butters! Look for these at your local supermarket or WalMart. MaraNatha makes a no-stir, too, but it's higher carbs and I don't think it tastes quite as good. But yeah, the stuff is awesome, 2g net carbs, 7g of protein, and 17g of fat. Plus almonds are just generally awesome for you, and the stuff tastes OMG good. I'll eat it straight out of the jar sometimes.

an00bis wrote:Anyway, I was going to start a new thread to ask this one other question I had, but I feel we have some sort of a rapport going,

Agreed. And I like when that happens.

an00bis wrote:After my failed bulk, I kind of toyed with TSPA but never got serious until after my spring break vacation. That ended the first weekend of April. That was the last time I took a break from working out. This is the 7th week since then, and I've been cutting flawlessly. Now I'm about ready to start bulking (well, maybe in another week or two, since I got suckered into a 7.5 lb burger eating challenge in Memphis next weekend -- 12,000 calories! Don't judge me it's for a good cause; based on my first paragraph, if anyone can do it, I can.). I ask you, should I take a break from working out for a week before I start GLAD? I've heard from random sources that it's good to take a week off before changing up cycles. If so, how should I eat during that week? My guess would be to continue TSPA style eating if I'm going to take a break.

I'm one of those guys that swears by taking time between cycles. I'm also a firm believer that no cycle should ever be allowed to run longer than 12 weeks - even if it means you finish a cut cycle and follow it with another cut cycle. The body simply won't cut ad infinitum, the metabolism will slow down, and you'll stall out. For you, theoretically the problem is a slowed metabolism from 7-9 weeks at a 650-1000 daily calorie deficit could mean some initial unwanted fat gains at first as all those calories get dumped in. And diet aside, there is systemic fatigue to consider. Your body needs rest - it's why we take rest periods and rest days, but these don't allow the entire body time to recuperate. You figure, cut or bulk either one, you've just taxed the daylights out of your endocrine system. It needs a chance to stop and reset production levels of everything from coritsol to androgens to match the adaptations that you just forced. Taking a week off does just exactly that. It's like building anything else - sooner or later you gotta stop and let the glue dry before you can put on more pieces. Mark goes into this in some detail, and it doesn't take much to find whole herds of experts and that attest to the value of rest and deconditioning.

As to how you should eat... Caloric intake should be around maintenance, and that's about all that really terribly matters. As long as your week off ends after a week, within a week or two of starting back on GLAD your hormone levels will all adapt. It's not enough time to do huge damage - as long as you don't do anything super stupid. If you want to keep eating TSPA style you can, if you want to start eating GLAD style you can. I generally resume eating like a normal human being during my off weeks - but I don't have your portion control issue, either. I would tell you go ahead and satisfy any really strong cravings - they're generally your body demanding a specific nutrient. Otherwise, how you want to eat that week is totally up to you, and as long as you don't crazy overshoot maintenance for that week, you can't really screw it up.

OH - almost forgot. If you take a week off, you may and likely will see a small degree of lost strength when you resume working out. It's just deconditioning. It's not a bad thing, and it doesn't mean you've screwed up. Kind of like how you're weaker when you're a beginner - same concept, same physiological reasons, and (here's the reason we decondition) similar prospects for strength and mass gains as said beginner. Just like how some guys naturally struggle more or less when they first get started, same applies here.

an00bis wrote:Thanks again, you're a godsend.

Nah... I'm just a guy with WAY too much time apparently... Still, thanks, always my pleasure to be of assistance.

Excellent advice.

I think I'm ready for it all now, I know what to do each step of the way.

When I see people dieting improperly or working out aimlessly, I always think about how awful it must be to not have specific plans for how attaining goals. Despite having been of "those" people when I first started out, it still tends to surprise me. Well, I'm really glad I've got everything worked out, now it's just time to execute it!

Thanks for everything a million times over.