Thanks for the explanation on the cycling. I think individuals that know the “why” behind what they are doing have more success.
I thought that pic was taken outside of Zion. You should try Bryce and Canyonlands if you are ever back in that area. Not sure about today, but years ago they were less-frequented than Zion.
How bout them bonus points you promised?
Do you -prefer any particular brand of green tea? Any other subtle things you do daily to improve your body’s effectiveness, dietary or otherwise?
I hate to hog the questions, but I also do not want to let a great opportunity like having you answer questions pass me up. In addition, I was in attendance at the “No Holds Barred” T-Mag seminar in Orlando back in 2001, and I also talked to you at the Arnold a few months later…and you certainly are the foremost in your field. I am the guy that had the backpack on, if you remember…
I am not quite sure that my question is appropriate here on this Q&A, so I will give you the general idea and then you can let me know if it is ok to proceed. My fiancee has had a heck of a time losing fat and/or inches over the course of the last 4 months. I was wondering if I can present to you how she is training, her diet, etc. and you could critique and tweak? I am hesitant because I know this why you get paid for this kind of consult…because what you say works. If this forum is not the right place for this, please let me know the best way to set up a consult with you. I look forward to your response!
[quote]maverick_ace wrote:
Hi, Dr. Beradi. I just recently joined the site, and since i’m still soaking information up like a sponge, I don’t have any suggestions on what I would like to see from your articles.
But i do have a few questions: I currently am unable to afford Surge. But i am able to afford Grow!. Now, I’m 16, living in a traditional house where we eat 3 balanced meals a day.
Considering that, do you feel i should use regular Grow! or Low-Carb Grow!?
Also, could I mix the Grow! in with a flavored water (such as propel or a bought sugar water) or mix dextrose in post workout as a Surge alternative?
Last question. I’ve heard of creatine causing acne breakouts and/or moodiness. Is this a result of impure creatine formulas that can be averted with good creapure, or is this a possible side-effect with all creatine? And in general, is it ok for a 16 year old to use creatine?
Thank you for hosting this forum Dr. Beradi, your advice is much appreciated.[/quote]
Thanks for the questions…
If I were you I’d eat my 3 squares per day (making sure that you’re getting 30-60g of protein with each meal as well as 2-3 servings of veggies - don’t worry about too much else).
Then I’d supplement those meals with 3 additional snacks. They can be things like yogurt, cottage cheese and fruit, nuts, peanut butter (natural kind, of course). Also, you could mix Low-Carb Grow! or Classic Grow! in there.
Alternatively, your snacks can be Low-Carb Grow! or Classic Grow!. I’d make them with some fruit and oats blended in. Yum!
[quote]maverick_ace wrote:
Hi, Dr. Beradi. I just recently joined the site, and since i’m still soaking information up like a sponge, I don’t have any suggestions on what I would like to see from your articles.
But i do have a few questions: I currently am unable to afford Surge. But i am able to afford Grow!. Now, I’m 16, living in a traditional house where we eat 3 balanced meals a day.
Considering that, do you feel i should use regular Grow! or Low-Carb Grow!?
Also, could I mix the Grow! in with a flavored water (such as propel or a bought sugar water) or mix dextrose in post workout as a Surge alternative?
Last question. I’ve heard of creatine causing acne breakouts and/or moodiness. Is this a result of impure creatine formulas that can be averted with good creapure, or is this a possible side-effect with all creatine? And in general, is it ok for a 16 year old to use creatine?
Thank you for hosting this forum Dr. Beradi, your advice is much appreciated.[/quote]
As far as Surge - it’s pretty cheap now (check the Biotest store above). Give it a shot. If not, simply blend some Grow! along with some fruit juice and you’re good.
As far as creatine, I don’t think there’s likely an acne effect (none Ive ever seen anyway). I think if you’re going the creatine route, just take 3-5g/day of powdered stuff. Let it be cheap.
(If you go wasting your money on expensive creatine and saying that Surge is too expensive I may have to spike your Low Carb Grow! with arsenic 
[quote]tlowder wrote:
John are there any results from the research you mentioned some time ago in the printed edition of Testosterone on Max Protein utilization per sitting.[/quote]
I know I’m going to look like an idiot here but can you refresh my memory on the article?
[quote]Robert Monti wrote:
This question may be a little paranoid but you really can’t be too careful.
I was considering buying some Hemp oil at the health food store but opted against it because the thought of it showing up in a urinanalysis crossed my mind and seemed like an unecessary risk. Is there any validity to my concern?[/quote]
None - but you know what, buy some flax instead! It’s probably a better choice.
[quote]specimen20 wrote:
Question for batch cooking
Is there an easy, effective way to determine the macronutrient content of your meals when you cook a very large batch at one time (i.e your chilli recipe). Adding up everything and dividing by the number of servings doesn’t really seem accurate.
Thanks[/quote]
It’s probably the best ya got. But ultimately what you lose in accuracy you make up for in consistent application (more important anyway).
[quote]shibumi wrote:
shibumi wrote:
Hi John:
My question:
The results of my last blood test showed excellent triglerides/HDL/LDL/ results, but a high Glucose reading (115).
Any suggestions on how to bring the
Glucose reading down while maintaining the blood chemistry levels?
I am following your 7 habits … pretty closely.
Thanks
Mark
If this was a FASTED blood glucose test (you ate nothing for 12 hours before the draw) that is a bit high.
If you were following the 7 habits before this test for any substantial amt of time or with any consistency - I’m sort of at a loss.
The 7 habits are designed to promote optimal blood sugar, tg levels, acid base status, glycogen resynthesis and protein balance, inflammation, and more. When closely adhered to they’ve worked every time for clients.
If you had been following them and still had high glucose there could be a few things at work…
You’re not following them that well
You had an anomolous testing reading
You’re in a pre-diabetic state
Tell us more…
Dr JB -
Yes, the test was FASTED.
OK - A few possible problems:
Are diet sodas and alcohol affecting the glucose reading? 2-3 alcoholic drinks 2-3 times per week. 1-2 diet sodas a day.
I am 5’7" 150 lbs, 31 inch waist 11% body fat. My protein intake may be a little low - averaging 130-140 per day. Do I need more? Meals are 4-5 per day which may also be low.
So I guess I’m not following the 7 habits that closely. If I do modify my eating (and drinking) based on what you tell me, how long should it be before I have a re-test.
Thanks again
Mark[/quote]
Quick story:
Recently I did a seminar and the attendees had to critique 5 or 6 diets according to the 7 habits. They were’nt very good yet all thought they were following them.
If I were you I’d take the 7 habits list and compare every meal and every day to the list. See just how close you’re getting. You might be surprised.
If you’re really following them closely…
Post your diet here and I’d like to have the other posters help me critique it. Now, please be as accurate as possible. Post not only a few good days but a few bad ones! And don’t tell me you don’t have bad days - we all do. Just tell us how frequently they occur.
[quote]Alexandar wrote:
Do you -prefer any particular brand of green tea? Any other subtle things you do daily to improve your body’s effectiveness, dietary or otherwise?[/quote]
Any green tea will do…
As far as the other things - I’ve submitted about 7 articles to TC and they should be slowly trickling out over the next few months. Stay tuned!
[quote]Alexandar wrote:
Thanks for the explanation on the cycling. I think individuals that know the “why” behind what they are doing have more success.
I thought that pic was taken outside of Zion. You should try Bryce and Canyonlands if you are ever back in that area. Not sure about today, but years ago they were less-frequented than Zion.
How bout them bonus points you promised?[/quote]
How about a bonus pic?
[quote]Alexandar wrote:
I hate to hog the questions, but I also do not want to let a great opportunity like having you answer questions pass me up. In addition, I was in attendance at the “No Holds Barred” T-Mag seminar in Orlando back in 2001, and I also talked to you at the Arnold a few months later…and you certainly are the foremost in your field. I am the guy that had the backpack on, if you remember…
I am not quite sure that my question is appropriate here on this Q&A, so I will give you the general idea and then you can let me know if it is ok to proceed. My fiancee has had a heck of a time losing fat and/or inches over the course of the last 4 months. I was wondering if I can present to you how she is training, her diet, etc. and you could critique and tweak? I am hesitant because I know this why you get paid for this kind of consult…because what you say works. If this forum is not the right place for this, please let me know the best way to set up a consult with you. I look forward to your response![/quote]
Put it here - perhaps we’ll look it over in the Think Tank!
John,
Now that you are college teacher will you have sex with your female students during the semester, or will you wait until after the semester is over?
[quote]John M Berardi wrote:
specimen20 wrote:
Question for batch cooking
Is there an easy, effective way to determine the macronutrient content of your meals when you cook a very large batch at one time (i.e your chilli recipe). Adding up everything and dividing by the number of servings doesn’t really seem accurate.
Thanks
It’s probably the best ya got. But ultimately what you lose in accuracy you make up for in consistent application (more important anyway).
[/quote]
I think that as long as you don’t for instance put all the beans in one serving and all the beef in another, adding it up and dividing by the number of servings is pretty darn good. Even if you don’t get it exactly right, all of it is going into your body eventually, and whether you have 17 beans or 18 beans in that particular serving probably won’t make or break your diet.
Just my take. I make batches of food quite often, and I just am careful in the way I dish it out. Good luck!
I was wondering, if its not against your beliefs or anything, if you would be willing to post several days from your food log, just so we all get a real idea of what you are doing in terms of nutrient timing/quantity of food/etc.
Thanks!
RIT Jared
[quote]John M Berardi wrote:
LJ4174 wrote:
Hey JB…
LJ here again…
Seriously, this forum thing is great… I’m sure a lot of us had the exact questions as others and it’s nice they are out there. The cool thing is we can keep refering to this forum for years to come… By then though this will probably be out dated and you’ll have so new strategy… Well, maybe anyway…
As far as those roads on your pictures… I’d have to guess out west somewhere. Perhaps Arizona, New Mexico… I’d love to take a trip like that…
If you are ever in the Philadelphia area look me up. I live about an hour North of Philly and although the roads may not be a great as the ones in your pictures, they aren’t too shabby… The Appalachian mountains are close by and I could take you on some cool rides. Especially this time of year…
So… I noticed a lot of questions about alcohol… Do you not drink at all? If so what do you have? This may be good for any of us to know that is reading this forum so if we every see you out we could hook you up with a drink to say thanks for all this info… Maybe we should just pass you a Low-Carb Grow! shake… If that’s the case do you prefer Vanilla or Chocolate?
Thanks Man…
LJ
Glad you’re diggin it.
Actually, bro, Im from Montgomery County (Hatfield). Where are you?
If you get a chance - ride thru Allegeny National Forest - one of my fav rides in the PA/NY area.
As far as drinking - I drink wine - perhaps 2 glasses per week (but not every week).
Besides that, lots and lots of green tea.
[/quote]
No Way??? How old are you? I know it’s not polite to ask a woman her age, but what the heck, you’re no chick!!!
I actual live outside of Reading. I’m sure you’ve heard of that. While I was going to school I lived in Abington. When I lived in the Philly area everyone heard or knew of Reading because of Al’s…
I know Hatfield a bit… I was curious of your age because some of the folks I hung around with down there you might know…
I’ll have to try that Allegeny National Forest ride… Never did that…
I don’t know if you ever come home to see family or friends or anything, but if you’d be into it PM me and maybe we could hook up for a ride… That’d be cool…
Wine huh? Red or white?
LJ
John: Actually I was going to issue a formal challenge to the “Think Tank” about this very problem, but thought it might be out of line.
Ok. A bit of history. Approximately 4 years ago, my fiancee was about 170lbs (she is 5’6"). She then went through a stressful period in her life which resulted in her eating very little (under 1000cal/day and primarily vegetables…you know the drill). Once the weight began coming off, she became very motivated (I believe this was a huge key!), going to the gym and weight training 3X week with cardio. At her lightest in 2002 she weighed 130lbs and wore a size 6. Since '02, she has moved up the corporate ladder and works 10-12hr days. She still ate ok, but did minimal exercise/training. Last winter she was dragging the sled for 10-15 min a night and generally watching what she ate, but that was about it. She crept back up to 145lbs about this time. Well, by not getting too strict with her diet and with that limited amount of sled pulling, we managed to get her back down to 140.
Now, we began logging her food intake and started training with weights again a little over 4 months ago, as she wanted to get back to her size 6. When we began she weighed 140lbs. She took in 1700 calories a day, with at least 100g of protein a day, 150 or so grams of carbs that came strictly from fresh mixed berries, apples, the occasional banana, and veggies (green beans, broccoli, cauliflower, beans, etc.), and low carb bread (1-2 slices/day) or low-carb tortillas. The remaining calories came from 70-75g fat, which were mixed nuts (no peanuts and weighed, to make sure they were not overconsumed). 7g fish oil (3g DHA/EPA), olive oil, and occasionally natural peanut butter. All meal combos were eaten with protein/carb/minimal fat and protein/fat/minimal carbs. She also consumed all her carbs before 1-2pm.
As far as training is concerned, she worked with weights 3X week, and we walked for 30-45 min (depending on the day) on the “off” days 3X/week. During this time we also supplemented with the antioxidant Radox (which has ALA), 1.5g vit c, and 12.5mg of ephedrine with 5mg yohimbine hcl twice a day on an empty stomach.
Not much happened in the first two weeks (scale weight or measurments), so we lowered her calories by 100. We have continued to do this (because no loss in scale weight and no change in measurements) until I finally decided that she should certainly not go below 1200 cal/day.
She is currently doing Chad W’s Total Body Training (this is her 3rd week) on MWF and she runs on TuThSa by walking for 4 telephone poles and then running hard (HR 180+) for 2 poles and repeating for 20-25 min. She continues to take in over 100g protein, but her carbs are 50 on non-weight training days and 100 on weight training days. She takes in around 60-65g fat, again from the sources that I mentioned above. She is still supplementing the same, with the addition of 4 caps of Fahrenheit/day, which she has been taking for a little over a month. Since we included the Fahrenheit, she has lost 1lb of scale weight and her measuements have moved slightly for the better (less than .5 inch).
However, she is frustrated and not nearly as motivated as she was back in 2000. She still believes that one has to suffer tremendously to drop weight (like she did before), but has turned the reigns over to me because she knows that my approach is SUPPOSED TO BE healthier. However, not much is happening. The true test for her are her clothes, and that is how she is judging her progress (or lack thereof).
I am sure I have left out some vital information that you guys need, so please let me know what questions you have and I will answer them. Other than that, what would you guys do to help with fat loss while being reasonable? Remember she works 60+ hrs/week. This is not an excuse, but it is her reality. Thanks for your time. Ought to be interesting…
Dr.JB:
Sorry if you thought I said something that insulted you somehow lol, cuz i didnt mean anything at all, just that because I’ve read 4 different books from michael colgan and been following his stuffs like for a year. Had great results so far, I think my diet is good, but I dont know if it’s not good enough or it’s not even good at all, I came from 20+ bf% to now around 10%, but doesnt seem like dropping down anymore. Well, here’s my main question, do you train people for increasing vertical jumps? I’ve gained from 13" to now 30" from Dr.Colgan’s ways of training, but been stuck at 30" for almost 5 months. If you do, You think i have chacne to get to 35" in couple of months under your instruction? If you do, I gotta start gathering money for monthly training fee lol(having a miserable 6.5 dollar/hour job rightnow, im 18)
Here is her projected food intake for today (I cannot confirm until she comes home this evening). 6 days a week this is similar, and on sunday it is pretty much the same, with the exception that we go out to eat somewhere. She does not pig out…she just orders what she wants with minimal restrictions. More times than not she takes half of it home.
0545: 2 caps Fahrenheit
0615: 1.5 scoops Low-Carb Grow!, 3 fish oil caps, 1 tblsp olive oil
0900: zone bar or a chicken breast (3-4oz.) with greens and 1 tblsp olive oil/red vinegar dressing (depends upon her day)
1200: ZonePerfect meal (340 cal. 36c/10f/26p). Hey, we got a great deal on them!
1500: 1 scoop Low-Carb Grow!, 2 fish oil caps
1800: 1 scoop Low-Carb Grow!, 2 fish oil caps
2000: (after her running)either another scoop of Low-Carb Grow! with a low-carb blue bunny fudge pop (60 cal. 0f, 13c, 4p)…her treat…, OR a low-carb tortilla (95 cal. 4g fat, 10g carb, 5g fiber, 5g protein) with a bit of tomato paste and 90g fat free cheese (20p or so).
2100: 3 caps fish oil
[quote]John M Berardi wrote:
I think you might just be prejudiced against the bike…
Seriously, what you may be missing is this -
bike sprints are all concentric - no muscle damage - sled work has more of a eccentric component than bike sprints.
bike sprints as described above require a huge turnover and leg speed - this speed work increases CNS firing rates.
if you keep your sprint intervals short and FAST you’ll not lose strength or power.
I think you should mix it up with gpp (including sled drags) and some bike sprints according to this method…
(If you have gym bike available).
Get on bike at gym and warm up for 5 minutes at level 2-4.
At the 5th minute, set the bike for the highest level possible (probably level 10 for most gym bikes) and sprint as fast as you can - 150rpm being the goal.
Hold this 150rpm for 15seconds - don’t trail off.
Take ~8:1 ratio - 2 minutes light cycling at level 1.
Repeat the hardest level for 15 seconds again.
Repeat 10 total times.
Do 2x per week for increased energy expenditure without negatively impacting your lifts (but helping you get rid of extra fat mass).
(Some bikes cannot accomodate this workout but this is a great one).
[/quote]
Hey, Dr.JB:
I’m really intersted in this one, because my gaol is to add stregnth as much as possible(for Vertical jumps) while getting myself ripped, so I can’t cut down too much carbs?(i take around 450g a day) Now, this is cuaght my eyes, so, what time period of the day you think would be the best for that short workout? right after legs strength work? or in the morning before breakfast? or simply any time of the day? Is eating neccessary after this type of workout(P+C?)