Hello John M Berardi,
I do like your diet reccemendations however I can’t believe you were doing cardio 2 times a day! (Even if it was for just two weeks)
The main reason being IT SOUNDS VER CATABOLIC FOR A NATURAL ATHLETE ESPEC WHILE DIETING!
Pluse I did some poking around in the archives & you said:
“Cardio no more than 4X weekly for 20min.” -Gang Of Five
“30min after workouts and in the morning’s on non training days.”
SO WHICH IS IT?
I had the same question. Wouldn’t sprinting be more effective because of the effect on the
metabolism. After higher intensity your metabolism stays elevated for a longer period of time.
Also, I remember reading that doing cardio on an empty stomach mighteat up muscle tissue
more than fat. I don’t know about you guys but with me cardio never really goes well with
strength and size training.
(The Lion ducks while waiting for the GodFather to respond…)
I really need to know if the contributors and editors of T-Mag mind us posting previous responses to important questions? IF NOT, here is an answer to this question JB gave in April. THIS IS A VERY IMPORTANT QUESTION!
“I will be using a question very similar to this one in my next “appetite” column. So I will only briefly comment now. I think that there are MANY ways to get big and MANY ways to get lean. So there is NO optimal way for everyone. In regard to the cardio question though…Doing cardio in the am has advantages while doing it after training has other advantages. Why not do both if you can? 20 min at 60% of HR max after training and 20 min at 60% of HR max on non-training mornings (empty stomach) may be a great way to lose fat when dieting. In addition, during a mass phase, this might work ALSO, as long as a) you eat for the expenditure and b) get good post workout nutrition after every training session. The workouts can promote nutrient storage and if you throw some quick nutrients in there after, you will have a great anabolic response. The only program this would not work for is for strength and power training. If your goal is power or strength alone then the extra cardio will inhibit your gains. If you can’t do both, either is probably fine as long as each session is followed with a pw drink. If dieting, your best bet is to probably do it separately. All this debate is funny because when I used to get really lean (2% or so) for contests, I would do cardio for 1.5 hours EVERY day. I would do a 45 min am session on empty stomach. And a 45 min post workout session. I was 190-195 on stage with minimal symptoms of muscle loss. BB are way too worried about muscle loss with cardio. It does inhibit strength gains, but the muscle thing can be remedied with enough calories.”
It posting previous quotes is not acceptable, let us know. THANKS, GUYS!
No problem at all, Mufasa.
I love it when someone reads half of what J.B. has written/posted and then does an uncanny impression of a horse’s posterior by calling him on what they’ve yet to learn. Learn, lift, read, think. And, since we’re being controversial, do you know what is the absolute most catabolic activity you can do?? LIFTING WEIGHTS! There…that ought to stir the pot for while.
Well, first of all, we can spank the theoretical monkey all we want. Results talk. Elsewhere on the forum I posted my results from this program for myself and my girl. It worked so why debate?
I dont like when people use my quotes as a "weapon" against me. Mostly because they are taken out of context. There are strength phases, maintainance phases, hypertrophy phases, and dieting phases. Do you honestly think that recommendations for all are the same?
How about you just give the recommenations a try and see what happens to YOU. If after a week or so you lose muscle, then stop doing the cardio! It's that simple...
If not, and you can get lean other ways while preserving muscle…THAT’S AWESOME! Then you figured it out. Then you dont need my advice, right? And maybe then you can teach us something by posting it here.
I theorize here and I provide real world results here as well. I dont see anyone else really doing that so until they do, documenting how they got great results, why dont you guys back the heck up and appreciate what you have got here!
For the Dude, the HIT type workouts are in vogue lately (just like swiss balls and other "gym trends") but will be out in the not too distant future. In the end, when chosing duration vs intensity...duration always wins out for fat loss. And there arent just a few but several HUNDREDS of studies to back that up. Ive seen the logic behind sprint training, ect. but I dont employ that type of training for a reason. It doesnt work as well. Plain and simple.
Oh yeah, besides… I WAS NOT STRENGTH and SIZE TRAINING over the last 6 weeks! I was dieting and getting shreaded! Saying that you are going to strength and size train and get ripped is the same as saying you want to gain muscle and lose fat at the same time when you are already really lean. It rarely happens.
JMB, you’ve got those studies mixed up. To the contrary, most papers show that intensity wins over duration when it comes to fat loss, not just caloric loss during the time you are doing the activity.
Guys, get a life. I can’t believe this-why are so many of you spending so much time nitpicking one of the great diet/training minds of our time? I think this man deserves a hell of a lot more credit. I’d be pretty disenchanted if I was Mr. Berardi, spending the majority of his time on here having to defend himself to so much undeserved skepticism. The Massive Eating/Don’t Diet plan can be tailored to virutally anyone’s needs; in fact, it’s the first diet plan I know of that isn’t a “one size fits all” like the Zone, CKD’s and the like. Now I am not criticizing the other plans as I have done well on both of them, but for me I have gotten the best freaking results on this plan than any other approach, and even with…try to remain seated…CARDIO!!! Now I am not trying to convince you all that this is the greatest thing since Wonder Bread and everyone should be on it, but my point is-if something else works for you, then fan-freaking-tastic. But for God’s sake get off Berardi’s back. And if you haven’t tried this plan, you have NO REASON to be on here bitching and moaning. You either need to come to terms with your fear and desire, or SHUT THE HELL UP!
Mr. Berardi, don’t let this get under your skin. There are many of us who appreciate your contributions.
To steal some words from my man Nate Dogg…Dayum!!! I cannot believe my eyes sometimes. I’m not going to sit here and stroke JB’s ego all day–he knows wassup–and the Lion King and the Russian Souljah have already stated my sentiments and feelings pretty well. But just to reiterate, do you peeps realize how fortunate you are to have this prodigy and his work and knowledge at your hands? For free no less…JB doesn’t have to write these articles or come on the board every friggin day…he doesn’t even have to answer these BS posts…but he does, because he cares and he wants to help us…and help us find what works for US, as individuals, just as he has done for himself and many other, including elite athletes. If you’ve got a question or an opinion/theory that conflicts with JB’s or anyone else, present it in a more professional and respectful manner and be prepared to back that up.
Like Teddy said, JB, don't let BS and unrespectful posts deter you in any way, my man. There are many of us who look to you for your guidance and opinions. Not only do I enjoy conversing with you and reading your posts regarding the serious stuff, but I just as much look forward to shooting the shiznit with ya about the other side of things (oatmeal, buffets, chicas, and the like)...so stick around, bro! And you know you tore the house down in this last diet phase!
Craig, you must be an exercise physiologist or biochemist to know the literature so well. Ok, that’s sarcasm. Just dont be do quick to tell me that Im wrong…Im posting my response to this as a main topic here on the forum…
The solution to this is very simple. Try
different approaches. Determine which ones
work for you and which ones don’t work for
you. Do what works. Don’t do what doesn’t
work. Everyone is different; not everyone will
get good results from the same approach. For
me personally, I would never do the type of
cardio John was doing because it would cause
me to be very (unnecessarily) catabolic (yes I
have tried it). John has had good results
using that for him. You can’t argue
with results of what works for him. Likewise I
have had good results using a different
approach. Likewise, you can’t argue with
results that I have had work for me. You have
to determine what works for you.
Problem solved. Stop bitching.
You know, I have to say that it is really sad that so many people getting into pissing matches over ego on this forum. I think I've had enough of this forum ... for now.
I for one want to say lrts just sit back and take in the great wealth of knowledge Mr John Berardi has to offer. Why bicker, why doubt? Results speak forthemselves. John has answered my questions a few times and I appreciate teh time he takes from his busy schedule to try and help us “put it together”. Thank you John
Why are some of you nit picking John for his choice of cardio? If it works for him all the power to him.
My ex gf is a good example. This gal is in phenomonal shape pretty much year round and long srory short 2 years ago she finished up a bulk cycle and was 170lbs at 5’4, and no she wasn’t manly or too fat. After many months of dieting and tons of weights and cardio she got lean, lost a bit of muscle kept her eating strict most of the time, kept up the consitent cardio and weights(she is a trainer so it helps to practice what you preach) and now today and for the past year and a half is like a sleek racehorse and looks damn good.
Her cardio? Once to twice a day schedule permitting was usually 40-60 minutes of stairs in the gym or power walking, plus weights for an hour to an hour and a half 4-6 times a week.
Now most people would say oh thats too much but you know what. Like John and his Lady results say a hell of alot more than all these so called theories.
This gal used to smoke thru(and still does) on average 10lbs of protein powder a month along with regular food meals like anyone else would.
On the flip side of the coin I have seen some of her clients who make phenomonal gains in muscle(and alot are people in their late 30’s early to mid forties) training like 3 days a week, doing minimal cardio and licing the high life. And there are others that have to bust ass like she does as well.
Myself? I can try this intensity type training of few sets and sprinting etc but all it does is give me a headache. My best progress whether working for size/bulk or cuts has always worked well when I am playing with more sets, various rep ranges and stopping a set just before I reach failure. Same with cardio.
My whole point is and I am not an expert or proclaim to be one is it does not matter whther you think John’s style or your style or anyone elses works/doesn’t work for you.
What you have to do is stop theorizing about what works and don’t be afraid to experiment and find what works best for you.
Oh and lastly I have been in a sort of comeback since August 2000 after letting myself go to shit. I have lost almost 50lbs of fat (yes and a few lbs of muscle) since then by just cutting back on the sugar and getting back to 4-6 meals a day. And lastly and most importantly making my workouts fun again, not an all out sprint to the finish line.
The last part about working out(making it fun and interesting) is something I find people are forgetting today.I think sometimes we overanalyze what could or couldn’t work rather than find a happey medium of what we would like to do that would bring overall balance to the picture(and no I don’t mean working chest 6times per week because thats what makes you happy lol)
Anyways don't knock a guy like John here because he is taking his time to contribute what works for him. If it doesn't work for you, don't do it. But unless you have already tried it to see your results or lack of you really have no right to critisize. Wooh out of breath.
I find some people on this forum are eager to call themselves T-men but in reality they aren’t. A T-man would have given Berardi’s info a try to see if it works, not just dismiss it and say it wouldn’t work. We should be grateful he posts here at all.
Molsonman, isn’t that the truth, didn’t JB call it mental masturbation here on the forum? I just hope that they don’t get tired of this and stop contributing. Sounds like we got some guys doin as much mental masturbation as you see when you give a 14 year old his first playboy…