LJ
Im 30 - went to Lansdale Catholic HS for 2 years and switched to North Penn for the last 2 years.
As far as getting back to PA, that would be awesome!
And, being a good catholic boy - Red.
[quote]Alexandar wrote:
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…[/quote]
Posted in the think tank…
[quote]TheFranchise wrote:
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)[/quote]
No offended at all…I just sometimes wonder why people email me this question -
I’m following such and such’s plan and Im wondering if you could give me advice on it.
I can’t really comment on someone else’s plan nor do I want to start playing mix and match with mine and theirs. I believe that plans are internally consistent and shouldnt be mixed and matched.
Anyway, as far as vertical leap, go pop over onto the site and check out our services. We’ll be able to help ya with much more than that.
[quote]TheFranchise wrote:
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).
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?)[/quote]
Any time of the day - as far away from weights as possible…
As far as nutrition - 1/2 serving Surge during and 1/2 after is ideal…
-Is it okay to have two post-workout feedings on these days (i.e., Gatorade and Protein during, immediately after, a high GI carb and protein meal 45 minutes to an hour after, and a low GI carbs and protein meal two hours after the first whole-food meal) or will this be too many insulin spikes in one day?
-Is it okay if my fat intake is lower on these days than the other days of the week? I ask this because I am concerned about not adequately replinishing glycogen stores after two workouts and if I do indeed have two post-workout feedings, I’ll have to pull an all-nighter to get my fat intake in (and I do like to sleep.) My primary goal is to gain mass right now; I am not worried about a gaining a little extra fat because I’ll switch to a cutting diet in a couple of months.
My only suggestion with regards to future articles is that you discuss your own personal training philosophy a little more. I know that you’re one of the godfathers of nutrition (especially pre and post-workout), but I’m also interested in how you have integrated weight training with your amazing diet strategies to get into phenomenal shape.
I greatly appreciate any help you could offer and am really looking forward to your upcoming publications.
Thanks,
zed962
[/quote]
It sounds like you might be getting into an overtraining zone here. This is a common mistake. You’re adding more to try to accomplish another set of goals WHILE pursuing the first set. This is a recipe for disaster. You need to pick a set of goals and stick with that one - use periodization in order to hit different goals at different times (some overlap is possible) without completely negating different possible training adaptations…
As far as doubling up PW drinks if you’re doing 2 a days - that’s just fine. Do 1/2 during and 1/2 (Surge) after.
[quote]climbon wrote:
John M Berardi wrote:
tracer wrote:
Training with carpal tunnel syndrome:
Hi again. I have a female friend who enjoys weight training, but has carpal tunnel syndrome as a result of her errant youth spent as a professional masseuse.
Although her condition has stabilised, she tends not to perform any activity which involves holding a load in her hands which means no curls, presses or even squats or dead-lifts.
Can you make any suggestion as to the training techniques you would employ with such a person, esp. for upper body, as the “personal trainers” at her gym seem to reccomend a lot of leg-extensions and cardio.
Are things like powerballs and grip-mitts any use? I have also heard that fat-grips and reverse curls, as well as lat-pull-downs with a pronated grip can help.
Can she use wrist wraps to minimize the forearm loading and wrist pressure?
I would suggest finding a manual physical therapist with experience in neurodynamics. They should be able to assess exactly what is causing the problem and give her ways to correct. Then she probably will not have any problems doing any exercises in the gym. If you want more info. on neurodynamics, you can PM me or just reply to this message.
By the way, thanks for all the time you are spending with the forum Dr. Berardi. [/quote]
I agree - this is necessary to “fix” the problem. In the meantime, like I said, it’s important to find a way to get her lifting. Like I said “got straps?”
[quote]Thad wrote:
The road you were talking about looks like Darnell hill in Arizona.[/quote]
It’s the road going thru Zion National Park
[quote]LuigiM wrote:
Dr Berardi , thanks for the explanation , I have a better understanding of the energy flux concept and how to applied it.
You recommended to do your bike protocol 2 x a week and that this could also be mix with GPP, I have a couple of question:
1)what will be the maximum sessions of GPP that you advice and if this GPP sessions will follow a more of a recovery protocol ?
2)when is the best time to do this sessions (bike) same day of strength sessions or off days?
3)And what do you think of using sprint swims, using the same work/rest ratio and intensity as per your bike protocol as an alternative to your bike session.
Thanks one more time for your help and patience.[/quote]
-
I don’t really know the design of your whole program, your specific goal set, and your recovery ability. Sorry, without these things I could make up an answer but it wouldnt apply.
-
As far as bike sessions…As far away from weights as possible. (this is ideal - if you can’t do it this way, no biggie, just put it in where you can).
-
All interval work is great - just be careful - if you want max speed and power, not all intervals are created equal. I prefer a very high contraction rate for strength/power athletes.
[quote]tlowder wrote:
The article was a protein roundtable in the Dec 2000 issue with you Lonnie Lowery and Cy Wilson - you mentioned having knowledge of a research protocol being designed to measure single sitting limits. Hope this helps if not what are your views.
[/quote]
Oh yea…never did get around to that project…No funding = no research 
[quote]Breakdown wrote:
Ouch! I eat 2 cans of salmon everyday to get my EPA/DHA. How much are these mercury tests? What do they involve? Do most doctors do them? Also from the perspective of a biology student, I’ve read that the beneficial properties of fish oils comes from the fatty acids replacing omega 6 type ones in biological membranes. Has anybody done a project to elucidate this mechanism? I’m looking for a project to do for my degree…
Also, what’s the max amount of grams of fructose you recommend in one serving? I’m think that I read you say 30g before but I can’t find it! I heard the other day that only a quarter of the carbs in bananas and some other fruits come from fructose - is the idea that eating 2 servings of fruit in one meal would provide too much fructose and lead to fat gain incorrect?
Cheers JB
Love your website… any chance of some roundtables in a bit - I’m working through the caffeine one now and then I’ve run out!
Hi JB - this post came out all in black first time so I think you missed it - I hate it when it does that!![/quote]
Id cut down your fish intake (especially canned fish).
As far as the MOA for omega 3 replacement of 6s, yea the mechanism is pretty well drawn out - 6s are metabolized to pro-inflammatory agents in the body while 3s are more neutral. Therefore when membrane fats are oxidized, 3s are less inflammatory.
As far as fruit - you’re right. That’s the biggest mistake people make with fructose - there’s not alot in fruit. And it takes 50g frucose per day to get into lipid synthetic problems.
[quote]iluminatae wrote:
Hello again John,
I have to say this forum is a great source of info and I am sure I can speak for everybody in saying thanks for this.
I have another question for you in regards to carbohydrate intake and macro ratios.
It seems I get hung up on macro ratios or eating a specific number of grams of each. Is there a general rule of thumb that you use with respect to carb intake? For protein people quote at least 1 - 2 grams of protein per pound of body weight. Is there such a thing for carbs? How about fats? Currently I am going for a 40% Protein intake, 40% carb intake and 20% fat intake for my cutting diet. The reason I am asking is I am currently writing my next 12 weeks of meals in my spreadsheet. (and yes I am quite anal about this, I even weigh my lettuce - lol) I take all my meals and carefully weigh the ingredients packaging them nicely in little color coded containers for each day of the week…I really should get out more often…
Thanks again!
-Dave[/quote]
As I’ve posted a few times above - the ratios arent that important and mostly come post hoc (i.e. someone has success recommending eating plans, analyzes a bunch of them, finds out they follow a specific pattern, writes a book on the macro ratios).
Ratios are writted to give you a rough guide and not written in stone. Furthermore they present a HUGE problem.
What’s 40% of 0?
If you’re undereating when trying to get bigger or overeating when trying to get leaner it doesnt matter what your ratios are!
So don’t get hung up!
Your ratios look just fine!
[quote]elzorro wrote:
Dr. JB,
I been playing with the idea of taking HGH just for cosmetic and recovery reason 1 or 2 iu a day.
What do you think of taking this right after my Surge to take advantage of the insulin spike and low blood sugar?
Will I have to modify the time for my second post workout meal?(I usually eat a P+C one hour after Surge).
Thanks.[/quote]
Im not sure GH is all that effective unless you’re in GH deficient state. I wrote an article here all about it (interviewing a top GH researcher). It’s called the Fountain of GH. Check it out using the search above.
[quote]LJ4174 wrote:
Mufasa wrote:
Dr. J:
All those bike pics?
You got sort of a “Tom Cruise” thing going on there, Brother!
LOL!
Mufasa
Ya know what??? I was looking over this and seen the pictures and see what you are talking about Mufasa… I started to hear “Highway to the Danger Zone” from Top Gun…
Here’s some lyrics… You can almost hear the song when you see that picture of John on the bike…
Revvin’ up your engine
Listen to her howlin’ roar
Metal under tension
Beggin’ you to touch and go
Highway to the Danger Zone
Ride into the Danger Zone
Alright… I’ll stop… Just thought that was funny… Don’t want to bust too much on the man who gives us all this awesome advice…
Seriously JB, thanks for doing this forum… Greatly appreciated…
LJ[/quote]
I can just imagine riding with you, dude…I might have to pass on your invitation - I won’t be able to listen to the Danger Zone song references for more than an hour or so. I takes alot longer than that to get to Allegeney.
[quote]Scottish 190 wrote:
Dr. John,
I know you and all the other T-Mag gurus like green tea. What are your thoughts on black tea. I know it has higher caffine content but I’ve read that it too has a good antioxident profile. Can you elaborate on this?
Thanks![/quote]
Black tea is good too but here’s an excerpt from my upcoming recipe book:
Research has shown that the daily consumption of tea may improve risk factors for coronary heart/artery disease, artherosclerosis and some cancers. These health benefits of tea are presumed to be related to the antioxidant effects of its components, namely, its polyphenolic tannins and catechins. These phytochemicals are in highest concentrations in green tea as opposed to other types.
[quote]Get Lifted wrote:
Dr. JB,
I saw you mentioned green powder? What is that? What is a green drink?
What do you think of hummus as a dip with whole wheat crackers or flax soy chips as opposed to the good old chips and dip? A side to a meal to replace like an apple or something? I know this is a slighty “out there question,” but I am curious.
Do you like crotch rockets more or harley type bikes? If so, why?
Excellent job on part 2 of “Its not about the Food” That specifically is beneficial to me since traveling with the team is horrible. The only thing is we are limited to only what the team provides for us for food and where we go.(have to eat together) Which is of course usually cheap and crap. I usually go through the Low Carb Grow! fairly quickly on the road. The one thing I was always pissed about was fruit and salads, because we don’t have access to it really. I always frantically look for oatmeal at the brunches and some fruit while slamming down 40 grams of Low Carb Grow! *With those veggies and fruit powder supplements I can now complete my goals, instead of saying, “Well we are traveling again there goes several perfect days.” I could simply take a roller cooler or have my stuff sent. I never thought I could do that. “I am thinking of that chocolate milk commercial where it goes through the mail to get shaken up”. LOL
Anyway, awesome tips dude!
-Ge T Lif T ed[/quote]
Vege Greens
Greens Plus
Juice Plus
These are good choices - you can find them on the web.
The hummus and whole wheat is a great alternative to chips and dip. Good thinkin!
[quote]JSMaxwell wrote:
Hi Dr. Berardi,
Protein question…
I know it is a bad idea to drastically cut protein intake after a long session of “high” intake because one’s body is used to the amount and will catabolize muscle to get what it wants.
What about drastically increasing intake? If I am a fat, lazy, slob that decides I want to get my life in order is it OK to immediately increase protein intake from 50 grams to 200 grams? Should there be any kind of gradual increase?
Thanks,
Jason
[/quote]
It’s a great question - I’ve seen no ill effects of increasing protein intake pretty drastically
(although very few people get less than 100g of protein per day).
[quote]crowbar524 wrote:
Dr. John,
I have a quick question concerning EFA mixtures. I like to make a flax oil/olive oil mix. I use a 2 parts flax: 1 part olive oil mix. does this provide a good ratio of the various omega fatty acids?
Thanks,
Crowbar[/quote]
Yes - for that mix. But you still have to mind your total fat intake, and the ratios during the rest of the day.
[quote]Lotus wrote:
Dr. J,
You do man for doing this. We really appreciate it. My question is this. I will be doing Growth Surge Part 2 and 3, and eating Massive Eating. I will be on MAG-10, so I am curious as to how fast I can ramp up my caloric intake. i am currently on a 2500kcal diet, but using the Massive Eating Calculator I use about 4800kcal a day. I realize teh massive eating calculator is high, but still, I know I need to be around 6000kcal while on MAG-10. I have 2.5 weeks from now until I start my scycle, and was wondering if I should do like a 500kcal per week jump, or just once I start taking MAG-10 cycle just ramp it up to 6000kcal? During the 2 week off cycle, if i am using 6000kcal, about what percentage should i downgrade? 15% or so? I am really anxious, and hope I am not going to waste my money. I will be on HOT-ROX while doing both cycles. I hope this helps. I am ~193 lbs and ~13% bf.
Any info that isn’t obvious would be awesome.
P.S. i real every article you posted on your site, and still am curious, so yes, i have teh knowledge of your web site.[/quote]
I’d ramp up both exercise and food intake by 500kcal per week for 2 weeks. Then, when you’re on your cycle, increase the intake again.
Now, I wouldnt use HOT-ROX while trying to gain mass (on MAG-10) - instead Id save it for your “off” period. On this “off period”, simply use the HOT-ROX and you won’t have to reduce your calorie intake much.
[quote]dermo wrote:
Glad to see that you also drink green tea without worrying about flouride or possible (but not proven) estrogen risks. In addition to the antioxidant properties, do you think that green tea has potent fat-burning capabilities.
Also, I eat lots of low-carb tortillas, and sometimes the low-carb pasta. Should I be concerned about the amount of soy in these products? Also, would their high-fiber composition lessen the effects of my fish oil if taken with these meals.
Thanks.[/quote]
Although the western world is just catching on, the Chinese have known about the benefits of green tea for centuries. In fact there?s an ancient Chinese saying that goes: ?Better to be deprived of food for three days, than of tea for one.?
And yes, green tea is thermogenic (acutely).
As far as the low carb tortilla and pasta, I don’t think it’s bad on occasion - for regular use it’s better to eat natural foods (without funky ingredients and additives).
[quote]KingsRevenge wrote:
Here’s another question I’ve been thinking about. With my current scheduel I run, and i take a post workout shake thats 2:2 for protein to carbs. And then I go to class then after that hour of class I go through my lifting routine, and take a 2:1 post workout shake. For running purposes is it best that I take the largest dose of my post workout shake after running or switch it with the one after my lifitng routine?
Also does taking one tylenol tablet or one pill of ibuprofin have any kind of bad effects before a training day or early in the morning based on if I have any given reason to take either?
Would taking extra pyruvate do anything to boost ATP or muscle recovery?
Are there any tricks for resting CNS due ot the stresses of, training(weights/running), and schoolwork?
[/quote]
Id take 1/2 serving of Surge during running and 1/2 after. Id do the same during and after lifting too.
As far as anti-inflams - yes - they slow down recovery and repair of muscle damage. They decrease the healthy inflammation as well as the bad kind.
Pyruvate - na.
CNS recovery - Power Drive and piracetam rocks!