Now we’re on the path of GLAD i have a little question:

My diet is very strict and i’ve read in an other article on the site that the macro’s for GLAD are:
40% protein, 30% Carbs and 30% Fat

But in the GLAD article you wrote the macro’s are:
30% protein, 40% Carbs and 30% Fat

Wich of them are right?

Thereby most of the articles on the internet recommend a fat intake of 20% at the most just to keep the fat levels at bay, GLAD on the other side recommends 30 – 35% of fat intake. Does this amount of fat not lead to faster fat gains than consuming 20% or less or are carbs (high GI/GL) mostly a problem of fat gain? I’m asking this because i’m confused wich macro’s are optimal for building muscle and keep fat gains at bay and what is more important, the intake of carbs or fat (protein is always the same):

P – C – F
30-50-20 (most sites/old bodybuilding style)
35-35-30 (Jim Stoppani)
30-40-30 / 30-35-35 (GLAD)

Thanks in advance !

Cheers

Chris

So you’re on creatine during your week off and for the following 8 weeks (9 weeks on altogether). And off for 2 weeks (week 9 and 10).

I eat a raw egg or two every day, been doing it for 3 years. But… they come from my own free range chickens. I’m not sure I would trust just any old egg from the grocery store. Choose a good (preferably local free-range) source, make sure they are fresh, break them into a separate cup to check the smell before adding to your mix.

You actually get the best nutrition from egg yolk when raw, although the whites are slightly better for you cooked.

(more or less, depending on how hungry I am)
1 scoop protein powder
1-2 eggs
1-2 tablespoons moringa leaves
1/2 small avocado (makes it very creamy)
1/2 frozen banana
2 teaspoons chia seeds
30-40 grams frozen coconut
1/4 cup greek yoghurt
1/4 cup kefir
1/4 cup raw goat milk
1/4 cup crushed ice
4-5 grams raw ginger
1 teaspoon honey
sprinkle of cinnamon or some other flavor as per taste)

May sound crazy, but tastes great–ginger+cinnamon gives it a little bite, and for us older guys, keeps the joint soreness down. Google moringa… one of the best plant sources of protein.