Wanna see some of the regular items I get for the GLAD diet?
I love GLAD. It’s easy, delicious, it makes hitting my protein requirements a breeze, and it’s full of natural fats for optimum anabolic hormone production.
I decided to take a pic of my shopping to let you guys see what I’m eating.
It’ll also give you some ideas for your next grocery shop as well.
Here’s the list of items:
Eggs
Frozen Chicken Breasts
Diced Turkey Breast
Frozen Minced Steak
Tuna
Jar of Pickled Eggs
Corned Beef
Stewed Steak
Oats
Lizi’s Low GL Granola
Ryvita Dark Rye Crispbread
Couscous
Cashew Nuts
Rough Scottish Oatcakes
Pure Coconut Oil
Natural Peanut Butter (not pictured)
Full Fat Milk (not pictured)
Stevia Sweetener (granulated and tabs)
Tartar Sauce
Guacamole
Cholula Hot Sauce
Heinz Jalapeno Sauce
Sour Cream
Mustard Mayo
Mayonnaise
Coleslaw
Vollkornbrot Rye Bread
Biona Organic Amaranth/Quinoa Rye Bread
Jar of Jalapeno Peppers
Camembert (cheese)
Wensleydale & Cranberries (cheese)
Brie (cheese)
Jarlsberg (cheese)
Grated Cheddar (cheese)
Mozzarella (cheese) – Yeah I like cheese 😛
Organic Butter
Apples
Pears
Other staples of my diet, but not included in this particular purchase are:
Cabbage
Cauliflower
Broccoli
Sweet Potato
One thing you’ll note straight away is that this is basically a zero sugar diet (apart from the small amount of natural sugar in fruit, which nature wraps in fiber to slow the absorption). A low-sugar diet will keep you healthy, young, and GLAD specifically will help you add pounds of muscle mass.
I hope this gave you some shopping ideas. And if you love food as much as I do, your mouth is probably watering like crazy right now.
Any questions, ask below.
Your Bud,
Mark
Hi Mark,
Quick question. I’m fairly new to your website and I was reading your GLAD Diet which seems very interesting. What are your thoughts on intermittent fasting and carb backloading? I’ve been fasting for awhile and it seems to keep my weight right where I want it and helps me lose weight quickly. Carbs are my mortal enemy and I really struggle with weight when I try to manage them properly so I started carb backloading to see if that helps. Weight lifting is easy but dieting and weight management is where I struggle the most.
Looks like a good shop.
What do you plan on creating with all this food, got any recipe or meal prep ideas? Kaching!
my nutritionist knows nothing about nutrition sends me a diet with 55-65% carbs, 20-25% fats and 10-15% protein that is what you think of this seems absurd to lean muscle mass, i love Zone.
Mark thanks for being so awesome! I have a quick question, and I am unsure where to post it.
If I want some of my muscles to stay the same size, or grow very slowly (like my shoulders), what should do? Should I simply not increase in weight/reps for those muscles, and continue advancing on the others? Or will a calorie deficit do the trick?
Hi Mark
All looks very tasty.
What do you think about other proteins such as white fish, salmon and lean red meat? Do you include them as well?
Hi Mark.
I’m GLAD you are still here!!! Haha!
Thanks for the grocery list!
Myra
Look’s great Mark.
Don’t know what the GL’s are for I Vollkornbrot Rye Bread per slice?
I like Burgen Soya And Linseed Bread about 3-4 GL’s per slice from Tesco’s
That canned stewed steak looks every bit frightening as it does interesting. I can’t find it at the supermarket (Shoprite). Anyone ever see it here in the US?
Thank you for this nice list.
Hi Mark. Will you please tell us what is the daily net carb amount that separates a MANS diet from a GLAD diet? It is 100g carbs? More? Less? I chose a MANS diey, but I find my self at 80 net carbs after adding 8 servings of low carb fruits and veggies a day.as well as 1/2 a cup of nuts a day, (broccoli, tomatoes, carrots, garlic, spinach, blueberries, strawberries, and raspberries). Is my 80net csrbs a day closer to being the G.L.A.D. diet? Am I better off reducing my berries consumption to be closer to a MANS diet?
Ok, just got out of the hospital after reading “Sad day for MuscleHackers” The End , thats all I remembered ,things went dark and for a very short period of time I could see images flashing before my eyes,endless hours spent reading some of the best nutritional, exercise physiology material in the world , years upon years of endless hours spent reading,studying,compiling information for all of mankind , the cost? blood ,sweat ,tears, information shared from one human being to a multitude of others. MARK WHAT THE!!!!! COME ON MAAAN!!! Scared the living crap out of me!! UH! OH!! Myocardial Infarction back to the Hospital! LOL! no really was this a joke!LOL
Hi Mark,
I love all your work and that you are one of the realest fitness guys on the net, without any bullshit. I have been doing THT for 2 years now and I love it.
I have a question regarding the GLAD diet though. I have heard that consuming for example fibre or fat in a meal will lower the glycemic effect of high glycemic foods. This can be seen for example in foods that have a higher fat content, as they also have a lower GI index.
How come then that we don’t just consume more fat with every meal thereby lowering the total GI? Wouldn’t this also completely mix up how we can measure the GL of every meal?
Sorry if I have got something wrong but I would love to hear your opinion on this.
Best regards and keep up the great work!
Simon
Awesome article, really inspiring to see a realistic diet shown – and good to see Tesco Everyday value items instead of really expensive items.
Solid article and list to compliment. However my only concern the use of many products that come in a can and wrappers, the concern is rooted in the fact of the presence of nitrates and HFCS (High fructose corn syrup), especially in products such as the canned beef and condiments.
@Paolo. I only recommend a protein fast, not total fasting. This is as part of both my Total Six Pack Abs and Jacked n Ripped programs.
@Mark Simon. This is my list of GL recipes https://musclehack.com/category/recipes/high-carb/ More to come.
@Joseph. You need more protein
@Juanito Taveras. Doing the same weight and reps should do it.If it ever gets too easy, make some progress again.
@Howard. Yes I include them as well. Especially red meat.
@Myra. LOL. Thanks 🙂
@KRS. No I don’t know. But I know that a couple slices with eggs or whatever isn’t gonna come anywhere near he 15GL max per meal in GLAD.
@Bob in Jersey. You’re missing out. Stewed steak is awesome.
@Robert Torres. There is no carb amount in GLAD. It’s ONLY about the glycemic load per meal. It’s all explained in the GLAD article.
@Billy Buttry. LOL 😛 Funny stuff. Yep just a wee joke. MuscleHack will always be around.
@Simon. Yes fat and fiber reduce the GL of a meal. This is taken into account when measuring the GL of a meal. This is just 1 reason why my GL diet is not low fat. However you can’t just go adding fat onto high GL carbs and even sugar-laden carbs as a diet high in both high GL carbs and fat will eventually kill you. Stick to the type of carbs I recommend and enjoy your natural fats.
@Terry. I’m keeping it real with the Everyday Value stuff 😉
@Aeron. There is no HFCS in anything I eat.
LOL! You’re the only person who got me! I was truly sad that you were leaving us. Thanks for all you do. I’ll have my copy of TSPA in about one minute. You’re awesome !
@Casey. LOL. Thanks 🙂