Application of Berardi's Massive Eating..

Diet and Nutrition
1

Hi all. Apologies for a long post… I’ve read a lot without posting, so all these questions are coming at once.

I’m hoping for a bit of advice/explanation regarding how to use Berardi’s massive eating plan, especially the P+C and P+F meals, which I’ve never separated before.

First, my situation + goals…
Height: 180cm
Weight: 89kgs/195lbs
Bodyfat: Don’t know. I’m fairly lean, but not ripped. For example, you can see definition between all my abs, or “six pack” in good light, but it’s not strong definition or deep grooves.

Goal: 95kgs/210lbs, with reduced bodyfat

I also have to say that I am not a bodybuilder, first and foremost I am an athlete (rugby) aiming to get bigger, stronger and fitter. The more I can do that, with minimal bodyfat, the more effective I should be. That’s why I’m keen to get this diet stuff sorted out well, but I am also wary of having too few carbs, because I worry it would reduce performance

Anyway, I calculated my daily requirement to be roughly 4500kcal. When I recorded my food intake for a week, I was eating 3000-3500kcal a day, though I may have been eating less than usual because I had to write it all down…

So if I started by aiming for 4000kcal… I know I should be having roughly 1/3 from fat, so thats 1320kcal, or 145g.

Should I split the remainder equally between protein and carbohydrate? Making it 330g of protein and 330g carbs per day? Tell me if I got this wrong because both protein and carbs seem high, but I don’t see how you can keep carbs low, get 1-1.5gm protein per pound of BW, and hit anywhere near the required kcals…

4000kcal
330g protein
330g carbs
145g fat

Assuming this is right, and I’m having P+C and P+F…would it go something like this?

Breakfast: P+C
Meal 1: P+F
Meal 2: P+F
Meal 3: P+F
Meal 4 (peri-workout snack): P+C
Meal 5 (post-workout meal): P+C

So my carbs almost all consumed at breakfast, and around my workout…

So 3x P+C, and 3xP+F

110gms of carbs per meal is easy, and 55gms protein per meal is easy too, so that’s the P, and P+C.

How do I eat ~50gms fat in each P+F meal without going to McDonald’s? In a lot of the sample meal plans on here, the authors for a P+F meal will have a lean meat, vegetables, and a TBSP of olive or flax oil. 1 TBSP is not anywhere close to 55gms, so I guess I’m asking a) am I missing something? and b) what should I do instead?

Lastly, if I have a rest day, what do I do with my carbs? Do I just keep the meals the same but put the P+C meals earlier in the day?

Thanks in advance

2

[quote]CorneliusO wrote:

How do I eat ~50gms fat in each P+F meal without going to McDonald’s? In a lot of the sample meal plans on here, the authors for a P+F meal will have a lean meat, vegetables, and a TBSP of olive or flax oil. 1 TBSP is not anywhere close to 55gms, so I guess I’m asking a) am I missing something? and b) what should I do instead?
[/quote]

Simple. Buy all kinds of nuts and full fat cheese. If you don’t get enought fat in every meal, add nuts and cheese to it. Take plenty of fish oil as well.

3

I have found with trying to get 4500+ kcal you sometimes have to combine protein + fats + carbs to get all the kcals in. Not a big deal, in my opinion. Adding mixed nuts throughout the day is a fantastic way to curb hunger and get massive kcals in when needed. Take them everywhere… just in case.

4

Thanks

Would you say I’ve got the macronutrient spread right for my meals + total kcals too, based on my info?

And for my P+F meals, then, would the basic outline be:
Meat/protein powder
Vegetables

  • nuts, cheese and oil (olive/fish/flax) to make up the required fat
5

half cup of nuts (not very much) is around 30g of good fats.