JB,
When working with strength athletes (i.e. powerlifters), do you manipulate any of your nutritional stratiges?
[quote]John M Berardi wrote:
Huckster,
Fat is important in the diet. But the right fat is critical.
I recommend 30% of fat coming from saturated, 30% from poly, 30% from mono. Check the tips section on the left of your screen and there’s a tip I gave about fat that you’ll enjoy.
And one tip for now - replace the canola with either a) olive oil or b) flax.
[/quote]
That’s some Cressey math right there!
Hey there,
Definitely thanks for taking time out of your day to do a Q + A thread!
- I noticed in the T-mag article, “How T-Mag Writers Built Their Bodies” that you use a combination of Power Drive and Piracetam. I would like to know some more about why you use that, as well as the general stats on that compound.
I have also read about similar compounds like anicetam. Do you have any experience with this?
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What’s your favorite nootropic stack that you used during your Ph.D studies?
Pre-test? Night before studying? -
What’s the best way to use a glucometer to test the exact time periods in which to take in a compound like Surge? (I’m looking to the guidlines in massive eating for a base)
Once again, thanks very much for this!!!
Generally speaking, what is the most amount of meat that can be absorbed and digested at one time. eg is eating a pound of chicken inefficient because you might only be able to absorb 8 oz.
Thanx for your time
Andrew Jones
Hello!
What can you tell us about ALA?
A recent Consumer Reports-esque Canadian magazine said that it is a phytoestrogen. True or false?
T-mag recommends taking ALA 45-60 minutes before eating. How long does 100mg of ALA last?
Do you recommend taking more ALA prior to eating “bad” meals (e.g. cakes, chips, soda, whale blubber).
Thank you for your dedication! I was in Toronto for a wedding and I got a chance to tour your stomping grounds.
Wing
JB,
Thanks for the time, we all really appreciate it! Plus, lookin’ forward to the Toronto seminar…
I recently heard you talkin’ about creatine w/ that on-line phone chat w/ Charles Staley. In that chat you discussed your thoughts about “non-responders.” You seemed to believe that this non-responder idea is not what is actually happening, rather these people’s cells are already loaded. And the reason they are not responding in NOT b/c the cells are immune to creatine.
So I guess my questions would be; Do you still use creatine periodically w/ these people, or keep them off entirely? If you have them using on and off, how do you decide when to have them back on - do you need the lab to figure out if the cells are loaded, or do you go by the numbers in the lifts (reps and intensity to see if they are getting stronger)?
Thank you,
Danny
JB,
I know from looking at the science link site that you enjoy philosophy. Can you point to a few philosophers/works that greatly impacted your thinking? You know, works that caused what I’ll call a “bitch slap” moment and made you view the world and your life in different ways?
What’s up Doc!
I’m a type 1 diabetic and I find it tough to be able to follow plans because they are usually taylored towards normal people. Can you shed any light on this subject in terms of gaining muscle, losing body fat, supplements, nutrient timing, insulin management, etc. I don’t know if have any experience in this area, but I have to ask.
Let me tell you this, I was fat-ass for my first 22 years of my life, then I lost 50 lbs became diabetic and hooked on fitness and healthy eating (I’m now 26 years old). It’s just really tough to balance it all together to accomplish my goals. All I’m looking for is some advice and/or point in the right direction, i.e. a book.
Thanks for your time,
Bobcat
Another question: What do u recommend for preworkout nutrition. I know what you should have for post workout but what about preworkout. Also, what is your take on “healthy” fruit juices like noni and goji juice? Thanx again
Andrew Jones
What is your opinion on organic vs. non-organic foods, meats, etc.?
What things should we DEFINITELY buy organic, and what things don’t matter so much?
Are there any foods that you try and stay away from (aside from the obvious: fast food, overly processed foods)?
RIT Jared
I love your recipe/food preparation/shopping articles. I think its fair to say that everyone here is always looking for new meal ideas and techniques.
Dr. Berardi,
(i hope someone hasnt posted this already, havent read the entire thread yet)
i was wondering what you would think about a pre-workout meal for fat loss. you mentioned something somewhere about how protein and carbs pre-workout could possibly shift the fuel from carbs to fat.
recently ive been eating a relatively large meal P+C about an hour before workouts (a couple of turkey sandwiches, for example, something like 50p, 100c), trying to get my workouts in just when the blood glucose levels would be at their highest.
what are you general thoughts on that? how would you change your usual recommendations on post work out food in light of this? Thanks.
hiro
Dr. Berardi,
With regard to the high levels of mercury found in some fish, what is your opinion of eating fresh fish?
How much is too much?
What are the usual symptoms of mercury toxicity and how will they impact training?
Thank you for your response Doc,
I read that you have other combos for pre workouts boost, Im wondering what other combos do you have especially for CNS recovery and when is the best time to take them.
Thanks again
DR John,
i know you’ve the idea of something like this :“the body is under turnover status, even fat cells”
so i want to know, is that means fat cells also like muslces, always broken down and rebuild up? if that’s the case, any method to stop the re-build of fat cell to achieve fat loss?
another question for pre-workout nutrition: i don’t have access to Power Drive, any other suggestion that can help me get similar effect of Power Drive?
Im back for a few minutes - then I go train!
How many of you have been to the gym today?
If you wanna build a great body - that’s your first priority!
Dr. B -
Every once in a while, I hear the claim that you should not take creatine at the same time as your protein supp. They say they somehow compete or interfere with each other. I haven’t found any solid facts to back up this assertion. Is there any validity to this?
There have been a few people asking about new book projects so here ya go:
(If you go join my mailing list at www.johnberardi.com you’ll be privy to all sorts of cool stuff like tables of contents months in advance, a chance to help us edit some of the books, a chance to help us edit upcoming articles, and a chance to contribute your stories and ideas to the books).
Book #1 - The Recipe Book
We don’t have a title yet (ideas are welcome) yet this book, co-authored with my good buddy Dr John Williams (he’s helped out with some recipes in the past), is gonna be awesome! Over 100 recipes, pictures, etc. Also we’ve got tips, tricks, and titillating facts sections and lots of side bars about the foods (for example: of grains and men, carrots - to eat or not to eat, bean me up, the link between animal food and human food, and much, much more). Get put on my mailing list and you can be one of the first to see it.
Book #2 - Tailor Made Nutrition
Response to this book is sick! We’ve got over a thousand people wanting it already and it’s not even complete - heck we just mentioned it for the first time last week. Since we’ve got work to do on it, go join our mailing list here and we’ll be soliciting feedback on TOC and feedback on what you’d like to see in the book…
http://www.johnberardi.com/products/tailor_made/index.htm
A brief description is over at our site above.
Book #3 - Scrawny to Brawny
This is the first I’ve mentioned this book. This is going to be a hard copy book published with Rodale and is going to be the most comprehensive muscle building exercise, stretching, and nutrition book you’ve ever seen. I co-authored it with good friend Mike Mejia and it’s crazy the amount of cool info on squatting, deads, bench, program design, etc. Don’t be fooled by the fact that it’s going to be sold at your local store. You won’t be sorry you picked it up! (Again, join my newsletter for updates on when it’s ready).
Well, I think that’s about it for now with new books. Wait till you guys get your hands on these…Ohh Boy…good stuff…
Back to questions…
Blam…
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I noticed you mentioning green drinks. I have always used them in the morning but was curious if you knew of any research behind there benefits. Is there also any brands that you reccomend? I know different brands have ingredients standardized to different amounts.
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Research behind the benefits of veggies…sure…You’ve gotta make the assumption that the powdered kind works the same…I think there’s enough evidence to suggest that this is partly true. Check out the Juice Plus web site - they’ve got a number of published studies associated with their product.
As far as brands, I like Juice Plus, Vege Greens, and Greens Plus. Again, only for once in a while when you can’t eat your veggies. Real fruits and veggies rule!
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You reccomend consuming saturated fat. I currently get my saturated fat from coconut oil and dairy products. I was wondering however how the different types of dairy stack up when it comes to there saturated fat profile; I.E. is goat cheese better then cow cheese or is sheap the way to go?
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Coconut oil is a great sat fat! The fatty acid profile has shown some cool benefits. While there are probably differences between other fats (some studies have shown the sat fat found in beef to have different properties from that found in butter), there’s not enough research to really teeze this out. Your best bet is to visit www.pubmed.com and search on your own.
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As a college student I am always looking for a little studying ‘boost’ during finals. Do you have any reccomendations on supplements for students during those times of the year?(I imagine you more then a little bit of experience w/ studying being that you just completed your doctorate and all)
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I love 3g piracetam, 1 serving Power Drive, and 2 cups green tea in the am. Quite a mental boost.
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Jerusualum Artichokes are in season (in Ontario)which got me curious; Much of the carbohydrate content in these badboys is inulin. How is this as far as a carb source goes?
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Not a great energy carb. It’s not digested/absorbed. However, inulin is a preferred food for the lactobacilli in the intestine and can improve the balance of friendly bacteria in the bowel.
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In your opinion, what offers the biggest nutritional ‘punch’ in each of these food categories: Fruits, nuts, beans.
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Fruits - berries (strawberries, blueberries, etc), nuts (mixed variety are the best for the variety of benefits), beans (mixed also). I think you need to get as much variety as possible so don’t look for the “power foods with the knockout punch” and simply overwhelm disease with a diet that can go the distance.
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A few people seem to be murmering lately that high GI carbs aren’t neccisary for anything other then the most intense training sessions(Poliquin, Charlie Francis, etc). I was wondering if you wouldn’t mind sitting on the other side of the fence for a second and explaining the logic behind this standpoint.
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Murmer all ya want…It’s clear that high GI carbs stimulate insulin when insulin can help with muscle repair, improving protein synthesis, and slowing degradation.
Sure, high insulin isn’t needed. But if recovery or muscle building is your goal, then this little boost will help.
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Congrats on getting that old PhD in front of your name. It is definitly an accomplishment to be proud of.
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Thanks!
Hi John,
I started training again about 3 months ago, since then I have dropped around 25 lbs of body fat. Am currently at around 14% BF. About 3 weeks ago I hit a fat loss plateau and my progress stopped. When Charles Staley held a forum here I asked him about this and he suggested I take a couple of weeks of decreased volume. Starting today I am back at it again. I am currently training 3x per week doing a full body workout and 4 days of cardio. My ultimate goal is to get to around 10% body fat and then start to bulk up.
I have two questions;
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figuring out metabolic rates. I made a spreadsheet with some calculations using the Katch McArdel and Harris Benedict formulas. They are both giving me approximately the same number of calorie requirements. I am currently at 187 lbs at 14% body fat, age 39 years, height 5’7.5". The calculations are telling me my RMR is around 1900 cal. Figuring in my activity factors I am getting a maintenance level of around 2500 calories. Now to drop the next 4% of body fat I am planning on eating around 2100 cal per day. Is it wise to increase this to my maintenance on the weekends.
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How does my current meal plan look?
Breakfast - 1 cup oatmeal, 2 scoops protein, 1 orange
mid morning - 1 cup oatmeal, 2 scoops protein, 1 apple
lunch - 1 cup brown rice, 1 can of salmon
mid afternoon - 200 grams spinach/lettuce, 1 tomatoe, 1 cup broccoli, 5 oz chicken breast
supper - depends on how I feel but usually shrimp or beef, bell peppers and onions or another salad.
Macros are around 240 grams protein, 200 grams of carbs, 40 grams of fats.
Supplements are fishoils, flax oil (with salad), multivit, creatine, glucosamine.
-Dave