John B. You are the man! SURGE is the best, and I’ve been on the massive eating plan for 1 month now with great success. I was curious though. Since summer is coming up, will you be coming out with a massive dieting plan for losing body fat w/o losing hard earned muscle? You’ve found the perfect structure for gaining mass with minimal fat, how about coming up with the perfect structure for losing BF w/o losing size, since that also seems to be a big issue. Thanks JB!!
T-Warrior, i would think that the Massive Eating “cutting” diet would entail the same principles as the bulking diet, with, of course, the reduction in calories and addition of fat-loss supplements like T2 and MD6. Since insulin sensitivity is already optimised with massive eating, and since, John only uses keto diets sparingly, a cutting diet would probably just involve calculating your required daily calories to lose fat slowly and preserve MM. Perhaps, the days where you don’t train would be used to burn fat, rather than take in an excess of calories for growth, as John has mentioned he does. Just my guess…
T-Warrior, JB does have a diet that is for losing fat and keeping muscle. It’s based on principles from the Massive Eating plan. He talked about it at the Orlando Seminar. It’s called the “Don’t Diet” diet. I have my notes at home. I’ll have to look it over tonight unless JB decides to publish the diet on T-mag soon. I know he had planned to do so. And with Summer around the corner, many people will be interested in knowing how to stay lean without dieting away their muscle gains! So how about it JB? Are you going to publish the Don’t Diet diet anytime soon? 
What’s up t-men?? I was also wondering the same thing about the massive eating to get lean. Nate, if JB dosen’t post it or write an article I would really appreciate any of your notes and help. Thanks
I’d like you to post your notes too, Nate Dogg.
The idea behind the “Don’t Diet” diet is to stop the bulking/cutting cycle that most people follow throughout the year. Most people cut too many calories when cutting. So what if you can stay lean and continually grow? That is the goal of this plan. The three main goals are: 1) Manipulate insulin’s muscle anabolic properties 2) Minimize insulin’s ability to store fat 3) Minimizing insulin’s ability to prevent fat breakdown. The idea is to manipulate the body’s hormones. But I won’t get into detail to explain. John Berardi can do that when the whole article goes to print. I’ll give you the basics.
First step is to eat the right meal combos. This is based on the same ideas from Massive Eating. Avoid high carbs in blood, don't eat carbs alone, eat to avoid chronic elevation of "bad" fats in blood, avoid fats with carbs, etc.
There are two methods you can follow. The Stager, and The Taper. The Stagger is better for steady gains but not quick fat loss. For meals 1,3,5 eat moderate protein/carb/no fat. For meals 2,4,6 eat high protein/moderate fat/no carbs. For The Taper, the first three meals should be moderate protein/carbs/no fat. The last three meals are high protein/moderate fat/no carb.
Use the same methods to calculate your energy expenditure as shown in Massive Eating. To lose, you must calculate your needs and then subtract 15%. For maintainence, take in exactly what you need depending on training or non-training days. For gain, follow the Massive Eating plan and eat the same amount of calories on training and nontraining days.
There is alot more to it than that, but it would require a whole article to explain. Something you need to figure out is if you are a carb burner or fat burner. Then you can choose the best meal plan/ratios for your body. JB gives certain tips to figure that out.
The main idea is to eat the right meal combinations (based on Massive Eating), experiment with The Stagger and The Taper diet plans, choose carbohydrates with low GI and II (Insulin Index) and eat plenty of protein and get fats from Omega 3’s and avoid saturated fat. And of course, subtract 10-15% if you are trying to lose. But never subtract more than 15% from your total energy expenditure needs!!! I hope that helps. It’s the Cliff Notes version of John’s “Don’t Diet” diet. Hopefully, he will publish the whole thing soon. Also, for everyone who thinks that you can’t get lean and gain muscle at the same time, this is the meal plan that will disprove that myth that many of us hope to accomplish!