And don’t forget, I heard that John Berardi is clean too (no drugs). Im not sure if I believe it or not but I’ll take his word for it because he seems like an honest sort of fellow.
wow… that tiny calorie surplus on off days will cause the muscular gain? I don’t think this should be called massive eating. I think it should be called ingenious eating! Thank you John Berardi! It seems to me that this will keep me from gaining all that unsightly blubber while trying to gain muscle mass… also, I see now that I’ve been cutting my calories way too low while dieting. It’s a wonder I don’t look like Richard Simmons the way I’ve been massing and cutting. Who da man? JB da man!
For John, although the foundation of the plan is to figure out energy balance and eat a surplus, that’s not the whole of it. I talk about meal combos and figuring out personal insulin sensitivity. This makes a dramatic difference in terms of the muscle to fat gain ratios. Some guys are too scared to eat alot because the minute their abs start to blur, they freak and diet again. Also some eat the wrong meal combos so they pretty much only gain fat. If you can alter the muscle to fat gain ratio, then it’s alot easier to justify eating alot. Although Im not vain enough to think that my programs are revolutionary and the ONLY WAY to do things, I do think that Ive seen some dramatic results and also that my thoughts are based on all the science I can find.
Hey JOHN, at 5’4" and 145lbs, I am actually well proportioned for my height. So it’s not like I’m tall and super skinny. And like JB was saying, I know I need to eat more to gain, but I don’t like it when my abs no longer show. Being as short as I am, I tend to look blocky when I gain too much weight. I have a short torso, and looking blocky isn’t my goal. I want to be lean and muscular.
So I’m not looking for some kind of miracle diet. I just needed to know exactly how many calories I really need, and that I can consume that much and not turn into a short fat guy. You know what I mean?
1st off…Nate Dogg thanks so much for starting this up and alll your info…it sucks for us people who couldn’t make NHB. John your posts are by far the best and most informative here…keep em comin…i do have a few questions though #1,my metabolism has been too slow since last summerwhen i dieted to strict 178-180 pounds w/a couple months of 1700-1800 high protein ,very moderate carb and low fat ur formula would have me eating 3060 calories a day…i’m at about 2100-2200 now should i progressively work to that. #2 , this would also put me at about 230 carbs a day (30%) do i have 3 high carb meals? #3 , finally when do u think would be best to consume the different types of meals car/pro in morning and obviously post workout or do i stagger them 1 carb /pro 1, fat/pro. This diet seems so logical, like i said u always open my eyes to somethin new…thanks again
Hi guys…just don’t want this post to get lost in the back…i’m really looking forward to adopting this eating style for a a while…ythats why i’m waitin to hear some feedback on my questions below. this stuff’s got me worked up . tahnks Mike
Ok guys, Ive been slaving over the Massive Eating article this weekend and it’s finally done. It should be up in a few weeks. It’s a 2 parter and all of your questions will be answered and then some.
Mr. Berardi,
The massive eating program here is pretty similar to a program by Don Lemmon. He’s been working with a lot of celebrities. He also incorporates the “avoiding of high fat and carb together in the blood stream”
Anyway, when your article will be out exactly?
I just can’t wait.
I have been incorporating the program daily now.
However, i got a problem. I am 5’6 142 lbs. I consider myself skinny so i decided to bulk up. But i also got some flab down there to lose. I just started the program 3 days ago and not sure why my abs just seem to get bigger each day. (32-33")
I am in 2850 cals with 48/37/14 ratio. I have 4 carb meals in and 3 protein meals a day. For the fat intake i put only 2 g for the 4 carb meals (each) and 11 g for the 3 protein meals.
Since for every meal i have protein, so i divided up the protein equally.
Last week, i tried Delta 1250 and it didn’t work for me. I even lost lots of muscle during the hypocaloric phase. My strength in all my lifts decreased. I just tried for 4-5 days and quit.
Can you help me out Mr Berardi? I don’t know what’s going on. I am trying to build muscle but my flab seems to get bigger. I just don’t feel comfortable anymore.
Mr. Berardi,
Also, for the fat intake, i decided to take healthy fats by taking Udo’s oil capsules. So, if i have 11 g of fat required for a meal. I take 11 caps of Udo’s oil.
Anything else you would like to know?
The article will be up when TC can fit it in. Rather than answering all your questions here (which would require me to post an 11 page article), just hang on till it’s put up. Remember, an eating program must be followed for at least 8 weeks to know if it’s effective. So dont be impatient. Also, now, your abs feel like they are growing becuase your stomach is full of food! It’s ok. Dont go by how it feels. Do a skinfold test.
Thanks for the updates John. I’m looking forward to the article. Keep up the good work!
Nate Doggie Dogg, how’s Massive Eating going for ya, pal? Have you been able to get your calories in or gradually increase them anyway? I hope you’re progressing…I know it’s tough, man. I’ve been eating like it’s my job. According to the scale, I’ve put on some weight. However, I’m afraid most of it is the big nasty–bodyfat–as my skinfolds have gone up slightly, but measurements have stayed the same and I don’t think I look any bigger (except in the belly). But I’m going to stick with it, and adjust the timing and composition of the meals a bit…just some tweaking.
Thanks for all the info, JB. Really looking forward to the article. Hopefully my man, TC, sees how much in demand the goods are.
John is the man, just wanted to let him know and I can’t wait for his articles, I love reading anything I can get my hands on pertaining to nutrition. This looks similar to what Dr. Eric Serrano recommends. At the Bev Int. website theres an interview with him about the high fat diet and he says it’s an ideal diet, keeping protein around 30-40%, fat 20-40%, and carbs 20-30%. His sample diet is HIGH cals, for a 220lb bodybuilder trying to lean out, 4100 cals a day. Sample diet was basically low carbs, high protein and fat, and a lower fat, higher carb and protein meal 3hrs before lifting for glycogen to be used for the workout and protein and carbs post-workout to replenish stores. Either way it’s around to 40-30-30 ratios but not in each meal, like John recommends. I hope more info is available as to why the Zone isn’t ideal, I heard a few stories about people getting good results. Either way keep up the great work John. Can’t wait to try out this new post-workout drink. Hope it’s available sometime soon.
Hey Timbo buddy, same thing goin on here w me…how do u have ur carb and fat meals divided up for training and non training days…thanks Mike
Mike…it’s frustrating, especially because I think the gains are primarily fat. Bear in mind though, this is coming from someone who’s pretty much been at 5% bodyfat for over a year and isn’t used to anything hanging from his abs. On training days, I’ve been eating three protein/fat meals prior to training, and three carb/protein meals after training, some straight up protein right before training. I train at around 4 or 5. After training I have a shake and 30min later another shake (2 scoops of Grow and 2 of Cytomax, both equal about 800cal, 50g pro, 110g carbs); about two hours later I have a pretty hefty meal of chicken, white rice and veggies (about 600+ cal, 50g pro, 90g carbs); about two and one-half hours later, I have a cup and one-half of cottage cheese, a scoop of GROW and a bowl of oatmeal (~450 cal, 57g pro, 42g carbs); I’m trying for about 3800 calories a day, so you can see that post-training I get about 50% of my calories. For the fat/protein meals, I shoot for about 50g pro and about 50-60% of cals from fat, about 35g or so. On non-training days, I just stagger the meals. I’m going to try some different combos, as well as lowering carb intake in one of the meals following training. The only thing I’m concerned with about having a fat/protein meal after training is that I feel the insulin levels might still be high or present anyway, causing some fat storage. I’m not sure, but I’m really looking forward to JB’s articles…get on the ball, TC;-) I’d be interested to hear your approach, Mike.
What up Timbo…i’m frustrated as shit myself. First lemme say 5 % …just plain awesome(keto diet?).I’ll give you the lo-down first me. prob 30 some percent bf when i was 14 or 15, 220 pounds…5’7. got down to about 8 or 8.5 at 166 lbs. Now at about 175-178 at 9 or 10 bf(18.5yrs old). prob is if don’t get correctional surgery …i won’t see my abs…doc says the skin isn’t elastic enough and i got these left over shrunken fat cells…its a bitch …u work so hard…then can’t take off ur shirt wo being a bit embarrassed…sometimes it’s like why even try. the operation is 5000-6500$…ouch. This former obesity leaves me w paranoia of fat…so gaining lean weight, which isn’t impossible for me .is becoming becuz i’m afraid to eat alot , in fact my matinence cals are about 2000-2200. so i’m progressively trying to eat more, thats why when John B came out with this diet i was doin backflips. I’ve been mixing it up approach wise and its been a fat/pro meal for breakfast pro/carb mid morning/,fat pro, train pro/carb, pro/carb two hrs later, fat pro before bed. Off days(train three days a week) try to get al carb meals in early and finish day w pro/fat.My protein has been fro supplements ,chicken ,turkey,turkey sausage ,eggs, egg whites, most of all tuna. carbs have been apples and old fashioned slow cook oatmeal. except after training where its whey protein and orange juice mixed together.i noticed the weight gain myselfaround the waist and for a bosst for my confidence…i took some ECA so i could at leats be lean til John tells us his goodies in the article but no effect really. There ya go timbo…i dunno how this will play out but i sure can’t wait for the article
Mike…I heard that, bro! I’ve heard other guys talk about the excess skin and the corrective surgery, I feel for ya, man. I don’t know what else to tell ya. As far as the Massive Eating program, I think all we can do for now is test the waters and hold off till JB’s articles get published. I’m pumped about them, but the catch is it’s a two-parter! So we’re going to have another cliff-hanger thrown at us. I really appreciate the work that JB has done for us and all the feedback he’s given us thus far. He does not have to come on the forum and answer to our beckon call, but most of the time he does. He’s really a great guy, his work kicks ass and he’s one helluva bodybuilder. I’m looking forward to meeting him at the Arnold. As far as the meals go, Mike, I think we just have to keep tooling around with them. I do see the logic behind the plan, it’s just a matter of tinkering with it and making it work. Again, JB said this isn’t for everyone, and a high level of insulin sensitivity is the true indicator of success on this diet. So, Mike, stick with it and gradually up your calories as you are. Just to let you know where I’ve been: when I was 18 my first year away at school I probably took in about 800 calories a day, I gradually worked up to between 1500-2000 (I would guess, I was using Body-for-Life), and progressively got closer to 3000. I’m 20 now, and I eat like a horse and shoot for about 3800 a day. Just stick with it though, buddy. You can’t just throw the towel in after a week or so, that wouldn’t be true to the game.
Most of you must realize that increasing calories will cause an increase in bodyfat. The only way you can actually lose fat and gain muscle on this diet is if you have the total calories and ratios just right. This requires experimentation. If you are having trouble with fat gain try eating less than 50g of carbs on non-training days and increase your protein accordingly. Also try consuming EFAs as your main source of fat, this works extremely well. I haven’t had any problems adjusting to no carbs pre-training and all my carbs post-training. Just make sure that you are not eating too much or too little, which is possible. It is also better to split your caloric intake over a larger amount of meals. The more uniform distribution of calories will prevent most of the fat accumulation. 8-9 meals suits me well with most of the carbs immediately after training. You can’t expect to get everything right the first time. Good luck and keep on trying.
Timbo, yes, I’ve been trying to up my calories. I’m now eating five to six times a day. I used to eat three or four…and sometimes five times. So I’m more consistent now. And I’ve gained a few pounds…but it seems as though once I gain a few, I also lose a few. So that tells me that some days I’m consuming less calories.
It’s been hard to get more food in. But I’m doing it. I’m consuming at least 1.5 grams of protein per pound of bodyweight. And I’m trying to elminate any of the “bad” carbs from my diet.
And yes, some days I feel like I’ve only gained more fat. I hit the weights three days a week and have only been active one other day with something else. So what I’ve realized is that I need to add some sort of cardio. Today, after my leg workout, I did some sprints. It felt great. And now my legs are really feeling like they got worked out.
So I need to get back to in-line skating and biking too. Then I can hopefully gain more muscle, and burn some fat at the same time. I hate gaining weight and feeling all fat and bloated.
FYI: The Massive Eating article wil run next week.