GL1 Diet & Nutrition

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This spring to summer nutrition plan is intended to get you lean for the summer months while allowing you to maintain (and possibly gain more) muscle mass and strength that you worked so hard for over the winter.

On this plan we will be strategically keeping protein high while manipulating your carbohydrate consumption.

This is a 3-Stage Plan with each step allowing you to achieve a fat loss/weight loss response while still training for strength & muscle.

Here is how the plan breaks down…


What gets measured, gets managed.

  • Peter Drucker

If you want to lose weight, you must be in a caloric deficit. It doesn't matter if you cut carbs, go keto, do some variation of intermittent fasting… the only way to lose weight is to consume less calories than you burn.

It is actually THAT SIMPLE.

In fact, if you decide to NOT follow the strategies below and just…

  • eat enough protein
  • drink enough water
  • get enough sleep
  • eat less than you burn

… you will lose weight. 100% guaranteed.

However, one of the biggest mistakes that people make with their fat loss efforts is “winging it” with their diet and not track what you're eating.

Research has shown that calorie estimations without tracking from people who want to lose weight underestimate their intake by almost 50%.

Think about that for a moment…

  • you want to lose weight
  • you should be eating 2000 calories per day
  • you don't track
  • and you end up eating 3000 calories per day (a 50% underestimation)
  • you don't lose weight, so you think “this diet doesn't work”

Here's the deal… ALL DIETS WORK… you just have to make sure you're eating less than you burn.

So how do you track?

The easiest way is to track is to use the Carbon app.

I've tried many other apps – MyFitnessPal, Chronometer, etc – and NOTHING is as impressive or effective as Carbon.

You can check out Carbon at

NOTE: Carbon is a paid app. I pay $13/month to use Carbon (I actually pay $26/month for 2 subscriptions – one for me, one for my wife). I recommend Carbon but I am not getting paid or am affiliated with the Carbon App. I just think it's the best diet & nutrition app available right now.


Protein is, for lack of a more impactful term, the GOVERNOR of all diets. It's doesn't matter if you're on a fat loss diet, a muscle building diet or a maintenance diet… protein governs all.

Protein, by many, is NOT considered a macronutrient at all, but rather a “building block”.

Where carbohydrates and fats are sources of energy or “substrates”, protein provides you with the required amino acids for your body to function, recover, build and re-build itself.

Therefore, an adequate protein intake will remain a constant in this fat loss nutrition plan.

How much protein should you aim for?

AT LEAST 1g per pound of bodyweight.

Whatever your desired weight (in pounds), eat that much protein.

Don’t overthink it… just keep it simple.

For example, I weigh 170lbs so I aim to eat at least 175g of protein per day. Usually more, but NEVER less.

IMPORTANT: Protein Resistance

Recent research has pointed to a phenomenon called “protein resistance”. In your younger years, your body's ability to use and absorb the majority of the amino acids you consumed was quite high.

For example, as a 20 year old, if you ate 100g of protein, your body would be able to use and absorb well over 95% of that protein.

As we age, however, that ability to absorb declines… a little above 80% for 40+ year olds… LESS if you're older.

Because of this, it's massively important that we consume adequate amounts of protein… possibly even a slight surplus above 1g/lb of bodyweight.

My general recommendation – especially if you're trying to lose weight – is to consume 1g/lb of desired bodyweight PLUS an additional 20g (up to 200g per day).

Therefore, if my goal weight is 165lbs, I would consume 185g of protein per day… but no more than 200g.

Stage 1 (2 weeks): “Elimination”

Stage 1: Carb/Starch/Sugar/Junk Elimination

For 2 weeks you will cut ALL starches & junk food.

It must be emphasized that this is only a test and not a permanent diet — it will only last two weeks.

It’s also important to avoid experiencing hunger during the test — you can eat as much of the non-starchy/non-sugary foods as you want, and as often as necessary to not feel hungry. It is not the purpose of the elimination to restrict calories or fat. It merely restricts most carbohydrate foods.

For a period of two weeks, just eat as much as you want from what you’re allowed, and avoid what’s restricted.

Before You Start the Stage 1 Elimination…

  1. Write down a list of your abnormal signs and symptoms. These may include hunger, mood, depression, high blood pressure_, insomnia, fatigue, increased weight/body fat), physical injuries and others.
  2. Weigh yourself & measure your waist before starting.
  3. Always eat breakfast, including a liquid meal, within an hour after training.
  4. Before you start, make sure you have on hand enough of the foods you’ll be eating (suggestions below.) Get rid of all sweets, foods containing them, all breads and products made from flour, and other items that may tempt you during the test.
  5. Don’t worry about cholesterol, fat or calories, or the amount of food you’re eating. This is only a temporary elimination test.
  6. Eat as much and as often as necessary to never get hungry.
  7. After the test, re-evaluate your signs and symptoms, including weight & waist measurement.

During The Elimination: The Menu

YES Foods. You may eat as much of the following foods as you like during the Two-Week Test:

Plant Foods

  • Tomato, onion, garlic, greens such as spinach, kale, chard and all lettuces, broccoli, cauliflower and Brussels sprouts, zucchini, etc.
  • Tree nuts (and nut butters): Macadamia, almond, walnut, for example. (Does NOT include peanuts or cashews).
  • Coconut: oil, cream, milk and flour.

Animal Foods

  • Meats: Beef, turkey, lamb, pork, other natural meats.
  • Fish: Wild-caught cold water fish such as salmon.
  • Shellfish.
  • Whole eggs.


  • Unprocessed natural cheeses: Swiss, brie, Jarlsberg, parmesan, etc.
  • Cream: heavy cream, sour cream, butter (unsalted), full-fat crème fraiche.
  • Grass Fed Whey Protein ISOLATE

Other fats

  • Oils: avocado, coconut and olive oil.


  • Vegetable juice.
  • Coffee or tea, if you usually drink it.
  • Vinegar: balsamic, apple-cider, etc.
  • Water… lots of water!

NO foods. Avoid all of the following foods during the Two-Week Test:

All sugar and sugar-containing products: Includes basically anything with honey, sugar, agave, fructose, cane sugar, or syrup in its ingredient list.

Sweets and desserts: cake, cookies, ice cream, muffins, candy, gum, breath mints.

All non-caloric artificial and so-called “natural” sweeteners, including stevia.

Many canned and prepared fruits and veggies contain sugar or starch. Read the labels!

All bread, muffins, rolls and product made with flour (whole-grain, multi-grain, flaxseed, rye, gluten-free, etc).

All products made from corn and corn flour, including tortillas.

All pasta.

All snacks: crackers, chips, rice cakes, etc.

Energy bars and sports drinks (whey protein is fine).

Ketchup, mayo and other sauces and condiments. These often contain hidden sugars.

Rice: wild, brown, white, basmati, etc.

All other wheat and wheat products: whole wheat, farro, bulgur, khorasan, millet, etc.

All other grains: millet, quinoa, etc.

All potatoes.

All fruits and berries.

All legumes: beans, lentils, peas, chickpeas, peanuts, etc.


  • Processed meats: sausage, pastrami, salami, pepperoni, and deli meats.
  • Smoked products: Jerky (beef, buffalo, etc), smoked fish.
  • Canned and prepared meats. Many contain hidden sugars or starch.


  • Milk: low-fat, non-fat milk, half-and-half.
  • Yogurt and kefir.
  • Processed cheeses: American, pre-sliced, single-serving, pre-shredded products.


  • Avoid corn, safflower, soy, peanut or canola oils.


  • All fruit juice.
  • All soda: diet and non-diet soda.
  • All diet drinks: Diet shakes, etc.
  • “Enhanced” Beverages: vitamin water, mineral water with “health” additives.
  • Sports drinks.
  • Alcohol: dry red wine, pure distilled spirits such as gin, vodka and whiskey.
  • Sweet and white wines: including liqueur, Champagne, rum, etc.

If it comes in a box, bag, jar or can, there’s a good chance it contains sugar or starch!

Stage 2: “Sleep Low” Protocol for ReCOMP

After we’ve done an “elimination” and have cut out starches, sugars & junk food, we are to reintroduce “clean starches” back into your plan using a “Sleep Low” strategy.

This is a strategic form of carbohydrate cycling that will have you alternating days of low/no carb with days of high carb that will directly compliment your training.

“Sleep Low” means, “sleep with low glycogen levels” and is a body composition strategy where you train intensely and then selectively withhold carbohydrate consumption until the first meal AFTER you wake up the next day but following a PoLo Sesison or Zone 2 fat loss cardio session.

Therefore your session will go like this…

**Strength Training Day

  • Do your Bodyweight Strength Training session and then go on a Zone 2 ruck.
  • Continue your day WITHOUT eating any carbs/starches/sugar
  • Dinner should be veggies & protein
  • Go to bed

**PoLoS/Brisk Walk/Zone 2/Rucking Day

  • Wake up, drink water, have black coffee
  • Do your chosen Polo Session
  • Go on a Zone 2 ruck for 40-60mins
  • Eat breakfast which will include protein and carbs/starches, with very little fat
  • Do not eat any carbs at lunch & dinner.

IMPORTANT: Protein (1g per pound of desired bodyweight PLUS 20g… up to 200g/day)

Before we get into the specifics of the nutrition plan, let’s make sure (again) that you have the right building blocks. None of the strategies that I outline below will be effective if you do not get adequate protein.

Because we are going to be amping up your training, you must be sure you get adequate protein to repair, build & recover. Remember 1g/lb of bodyweight PLUS an additional 20g (with an upper limit of 200g).

Strength Training Days (Day 1, Day 2, Day 3 and TEST Days)

Protein & Veggies (and healthy fats)

On the days that you perform your strength training, you will eat ZERO starch… so no bread, pasta, beans, grains, rice, potatoes, sweet potatoes or high starch vegetables (carrots, squash, peas).

After your workout, you are in a glycogen depleted state (your muscles have just used glycogen as its primary fuel). Research shows that if you’re able continue in this state for the remainder of the day and into the evening and morning after (coupled with strategic Zone 2 cardio the next morning prior to eating), you can alter your body composition favourably… your body will burn fat while retaining lean mass.

So that will be your strategy for your training days…

  • Train doing your strength session (and a Zone 2 fat loss cardio walk after if you wish to do so)
  • Have a high protein drink with ZERO carbs afterwards
  • DO NOT eat any starches, fruit or sugar for the remainder of the day
  • Sleep “low” (ie in a low glycogen state)
  • The next morning do your PoLos and then 30-60mins of a Zone 2 walk
  • Then eat your carbs/starches with protein for the remainder of the day until your next Strength session

So What Should You Eat on These Days?

As with every meal, build your plate around PROTEIN. Half your plate should be protein, the other half should be veggies (salad, steamed, etc). You can also add a tablespoon of healthy fat – EVOO, coconut oil, etc.

The important thing here is to avoid sugar, starch, carbs, etc. and just focus on Protein & Veggies on your Strength Training days.

PoLoS/Ruck Training/Zone 2 Days

Protein, Starches, Veggies (low fat)

On your PoLos & ruck training days you should be focusing on replenishing your glycogen storage.

This does NOT mean that you have 4 “cheat days” where you can eat anything you want.

Instead, you should be focusing on eating nutritious starchy carbs that ideally contain fibre. Examples of this would be sweet potatoes, beans, and higher starch veggies like peas, carrots and squash.

You can also have “beige” carbs – rice, pasta, bread – but in limited quantities and these foods can sometimes cause bloating. If you’re able, focus on one serving of these foods per day and then have the rest of your carbs as higher fibre options, you’ll be fine.

What about fruit?

Fruit is fine but don’t overdo it. Your body processes and stores fruit sugar differently than the sugars found in starch (fructose is stored and processed in your liver).

If there is an excess of fructose in your liver, then your liver releases it into the blood to be burned (or stored as body fat).

One to two servings of fruit per day (on your high carb days only) should be fine.

Be Careful with FAT

Be careful eating higher fat foods or the combination of carbs and fat on these days. In fact, I would focus on NOT adding any addition fat to your diet on these days at all. So avoid adding butter, olive oil, etc to your foods on these days.

The only exception to this rule would be fish oil. Aim to get 3g (3000mg) per day of fish oil from a quality fish oil supplement.

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