Guest Forum: Dr. John Berardi

Training Bodybuilding
161

Get Lifted

Why is most lunch meat bad?

—Full of crap ingredients - preservatives, additives, and such.

if you have a 1st degree AC Sprain does it cause any muscle imbalance or muscle/shoulder problems? Is there anything you can do to supplement it with calcium and/or glucosamine to force it to heal faster immediately after the injury occurs.

—Glucosamine and chondroiton are the 2 most commonly used supplements for joints. But if you?re suffering from joint aches, don?t hang your pain relief hopes on these two supplements alone. There are a number of other strategies you can use to help fix up those aching knees and elbows.

First, balancing out your daily fat intake with a healthy combination of omega 3 fatty acids will help manage inflammation and promote healing. Adding flax oil to salads or protein shakes is a start but you?d probably also be wise to supplement with a handful of fish oil capsules each day.

In addition, a combination of 60mg Vitamin C, 10g Hydrolyzed Collagen, and 300mg Calcium can accelerate healing and reduce symptoms of joint pain.

In the end, if you?ve got joint pain and are looking for relief, there are natural, over the counter remedies that are effective and much safer than the prescription anti-inflammatory drugs your doctor might otherwise prescribe.

I have an *important question now…

I am always looking for ways to become more coordinated and athletic. I already have good hands when it comes to catching footballs, but on occasion I still drop a few balls that I get upset about. What exercises can I do that will allow me never drop balls?(become a freak literally) Power Drive has helped my focus but as you mentioned athletes may need more than the two servings? How much more to really have a great impact?

—I dont think that you need more - certainly I dont even recommending doubling up at a single sitting. 2 servings split per day - max. You know, I dont think nutrition is the answer to not dropping footballs.

Ready - here are the secrets -

Have BIG hands

Have a good quarterback

Have crazy flexibility (to put yourself in good position for every pass)

Catch alot of footballs

162

Mufasa,

I don’t know what classes I’ll teach. I think Im gonna remain adjunct and teach self-designed electives. This way I design my own courses and split proceeds with the univeristy. I can make more money AND deliver a better product!

As far as athletes, I already work with some T&F athletes and, if I have my way, would love to just go on as a consultant for the entire athletics dept.

163

Soldier Slim,

Question 1: I follow your ME and LL’s Temporal Nutrition guidelines. If I do a low intensity energy systems session an hour after breakfast would it be wise to make breakfast a PF meal in order to help increase fat loss? Also, would this (PF breakfast) decrease insulin sensitivity for the remainder of the day? Other than these days my breakfast is always a PC meal.

—It probably doesn’t matter what breakfast contains as long for a low intensity session. I’d eat what you’re most comfortable with. But a small p+f meals seems most reasonable.

As far as ruining insulin sensitivity, hell no! Do you know what the most powerful insulin sensitizing agent is? EXERCISE! (And you’re going to do it first thing in the AM).

Question 2: We were discussing this the other day in the forums. Does plain yogurt elicit a large insulin spike? If so, would that disclude yogurt from a bedtime meal?

----It’s large relative to the carb content and the GI. However I wouldnt disqualify it from prebed meal. Remember, as I’ve said 2x above, any slow protein works fine too.

Question 3: You mentioned that an undergrad nutrition degree is mearly prep for clinical dietition type work. I’m pursuing undergrad degrees in Kinesiology & Sports Nutirion in hopes of eventually doing sports rehab type work. Would you suggest against this? Also, besides Physical Therapy, what type of grad programs would you suggest for me?

----Woa, I dont wanna tread there. I know nothing about you so it’s hard to say what course you should take to determine the rest of your life! I think the Kin and SN could be a great combo if the course work and curriculum is on point. If not, it could suck.

164

usshyn

It sounds like you don’t need much help from me. Use the DVD concepts (The Science Link Individualization - Outcome Based Decision Making) and you’re golden!

Glad you liked the DVD!

If you need any specific prep help, check out our coaching services at www.johnberardi.com/services/index.htm

165

T-man,

Salt intake - I don’t have athletes worry about it from the perspective you presented. If you’re exercising, eating well, and drinking lots of water, the body will take care of salt just fine (unless you have some underlying pathology).

Now, if your an endurance athlete, I have you add it to your workout and post workout drinks. It helps with water uptake and rehydration.

166

RIT Jared,

I don’t think you need in excess of 250mg C per serving unless you’ve got a cold and are trying to up your plasma ascorbate quickly.

As far as pork, etc - it all depends. There are very few “natural” foods that I think are bad.

Reminds me of an old prof’s words…

There are no such things as bad foods - only bad times to eat certain foods.

IN MY ESTIMATION there are bad foods but the only bad ones are ones with trans fats, lots of processing and additives, etc. Like I said - most NATURAL foods arent that bad.

EVEN SUGAR…That’s right, I think there’s a time for sugar (during/after training).

As far as heated oils, they should be minimized. I prefer to add non-heated oils to foods.

167

Monkm,

We’ve got a coupla books coming out real soon - I posted this earlier…

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/...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…

168

[quote]gamehenge wrote:
Ok… quick diabetic question. If certain foods–yogurt on the II, white bread on the GI–raise insulin/blood sugar, are they ok for diabetics to eat? Another words, it’s obvious that copious amounts of dextrose/sucrose, etc. are a no-no, but are things like white bread, white rice, and even yogurt ok? What would the discrepancy be? Thanks JB![/quote]

Type 1 or type 2 diabetic?

169

[quote]Monster Wong wrote:
Dr. John, thanks for your answer.i’ve a few more questions:

1)in your The Science of Nutrient Timing", you recommend the P+C drink during workout & post-workout, can it apply to - high/low intensity “cardio” workout too?

2)do you recommend seperate cardio & weight training or you think it doesn’t matter?

3)if i only workout (cardio + weight)for 4 days per week. how should i eat for the rest of 3? still same like my training days? how to manage the carb intake? all of it at breakfast? or cut them out?

thanks for your time[/quote]

  1. Heck yea…Any time glycogen is depleted or protein balance shifted toward catabolism

  2. Lots of things determine this including intensity of weight training and cardio as well as duration. I prefer to separate them as much as possible. However if the quality of your life is reduced by doing so, combine them. Just make sure you’ve got your during workout and post workout recovery with ya.

  3. On non-training days, use the nutrient timing rules minus the energy and anabolic phase meals. The rest should be the same. (If you’re interested in losing fat). If gaining muscle is your goal, replace those meals with whatever you like. For most, some good carb protein meals help with growth more than carb fat at these times.

170

[quote]VCreed wrote:
JB- I use Sam’s Club brand fish oil caps. I realize the ratio of EPA-DHA isn’t very good, so, I have to take alot of caps. But, they are cheap. Any opinion on the quality of these?[/quote]

I don’t know about the quality of these since I cant possibly assay every brand on the market.

I assume that they are cool because studies have shown that MOST commercial fish oil caps are just fine.

171

[quote]iluminatae wrote:
John M Berardi wrote:
Dave,
You didnt mention your exercise…Without that, I cant comment on your plan.

Here’s what Id do if I were you.

Exercise at least 5 hours per week (mix of low intensity, high intensity cardio and weights).

Print my 7 habits article. Follow them to a T.

Your nutrition plan doesnt look so bad but it does not follow the 7 habits.

Follow them, get 5 hours of exercise per week, ramp your kcal up to 2500 (using the habits still) and then drop them back down (250kcal per 2 weeks) to 1750.

You should be good.

Thanks John,

I train with weights 3 times a week (full body) for about 45 - 60 min each session. ~ 2 - 3 hours. I can switch to 4 days per week or even twice per day if needed. I own my own equipment.

Cardio is 4 times per week for 45 min = 3 hours

I will increase my intake to 2500 cal over the next couple of weeks then should I drop my calorie intake from 2500 cal to 1750 cal over a three week period?

Can I eat the starchy carbs like potatoes, oatmeal, brown rice or kidney beans after weight training? (I just bought 10 lbs of each of these things) I have some Surge but I would rather eat food, given that I am going to be going down to 1750 cal/day I am going to be damn hungry and know I am going to want to eat as opposed to drink liquid.

I think I need to pick up your DVD. Was there some special offer to us Ontario T-Cell folk or was the discount on your mail list?

Thanks again Doc !! Hehe - congrats on your P.hd

-Dave

[/quote]

2500 - week 1 and 2
2250 - week 3 and 4
2000 - week 5 and 6
1750 - week 7 and 8

As far as the DVD, email me and I’ll hook you up with the T-cell deal.

172

[quote]atmosphere wrote:
Howdy, Dr. JB -

Quick question regarding anti-oxidants pre/post-workout.

What are your thoughts on Vitamin C pre-workout? From what I gather, there is some data showing that Vitamin C taken pre-workout actually induces more oxidation. Is there any truth to this, JB? And, if so, what would you recommend as a dosage for post-workout?

Along the same lines, what’s your recommendation for the other big anti-oxidants (Vitamin E, ALA, Green Tea, etc.) pre/post-workout?

Thanks a ton and looking forward to seeing more knowledge bombs dropped from ya, Doc. ;)[/quote]

I think that antioxidants don’t need to be taken in and around the workout! I think that tissue levels build up OVER TIME and you don’t need to worry about acute dosing.

Just make sure you’ve got a high fruit and veggie intake (my clients take in 10-12 servings a day), green tea, etc and you should be taken care of.

My athletes tested for tissue antioxidant status max out the tests and take no supplements!

173

[quote]crowbar524 wrote:
Dr. John,

Sorry–PCT is Post Cycle Therapy . You know, the period after a cycle of steroids or, in my case, Pro-steroids, where you’re trying to retain the gains you made, jack your testosterone levels back up to normal, etc.

So, if I’ve been dieting during a 7 week pro-steroid cycle (about a 500Kcal/day deficit), when I come off my cycle and enter PCT should I keep my calories the same, or should I bump them back up to isocaloric so as to not overly stress the body (and to act in an anti-catabolic way to counteract the lack of androgens in the body)?

Thanks,

Crowbar[/quote]

I think CY wrote a great article about this back when. Anyone remember which one?

174

[quote]BOSS wrote:
Would it be wise to cycle fish-oils?[/quote]

I stay on them year round. I don’t think it any different than sat fat or monos. Most people wouldnt think to ask if they should cycle olive oil…I believe it’s the same thing.

175

[quote]andrewjones wrote:
can you take mct oil with a p+c since it acts differently than long fatty acids? is there any effect of mct oil on insulin.
Thanx for your time.
Andrew Jones[/quote]

Id use MCT with P+F meals or at least minimally with P+C meals.

176

[quote]TheFranchise wrote:
Dr.John:

Just wondering that what’s your opinion towards Dr.Colgan’s nutrition books, I’ve been following his diet and eating alot of carbs for post workout. Although he suggested 200g meltodextrin, 10g glucose and 15g frutose. I experienced some fat gains after eating that much so what I eat now is around 140g low-glycemic carbs(meltodextrin), 15g glucose and 15g fructose along with 45g of protein from hydrolyzed whey and low-fat milk.
You think I should eat more or less? Thanks! By the way, I have slow-metabolism, so i have to be on super strict diet to keep in shape, I was 260 pounds with like 60% bodyfat[/quote]

I havent read anything from Colgan in years…Im too busy writing my own books :wink: (just kidding).

Since I tend to like my ideas better than his, Im biased. Why don’t you follow my strategies?

177

Dear Dr. Berardi, every time I see you, you have a new sexy babe on your (massive) arm. How can I be a success with the ladies like you?

Cheers

178

Is there anyway I could get some more in depth information concerning piracetam? I’ve read much about it, but don’t have any empirical information.

Is there any way I could get your personal experiences, as well as dosing info, cautions, etc.

Would this work pre-work out as well as pre-studying?

If you would make a change up for each type of use, what would you do?

179

Jb,

I’ll be sure to send that information along to my friend who has the AC Sprain.

Thanks for the tip on the lunch meat.

Now wait a second though doc. :slight_smile:

On the coordination and not dropping balls. Were you being facetious?
Surely there must be something to work on to improve hand eye coordination… How did I develop the coordination to catch footballs in the first place? At the college level I expect more so I am always looking for ways to improve. Does grip have something to do with it? FOCUS I would say is a factor in catching Fballs. Hence, why I mentioned power drive. I thought it may have something to do with focus/concentration.

You must be a little worn from answering all these questions, but if there is anything at all you know of that could help with hand & eye coordination(specifically catching footballs) I would appreciate.

Thank you again Doctor JB, :slight_smile:

-Get Lifted

180

Hey JB,

Congrats on you phd and thanks for taking the time to answer our questions.

Regarding pwo nutriton, for my high-gi carbs I have gatorade powder. The first two ingredinets are sucrose and dextrose. I realize that most people think that gatorade powder is not ideal and dextrose would be a better option. However, is consuming gatorade powder rather than having dextrose going to have a noticeable effect on my gains?? Or is it as ling as one is having some quick-acting high-gi carbs all that matters in the long run?