Massive Eating Meal Ideas

Diet and Nutrition
1

ok i’m doing massive eating right now and here’s what a typical days menu looks like

6am breakfast -
2 cups of rolled oats w/ 1 tbsp peanut butter and 2 tbsp flaxseed
1 cup of cottage cheese OR 6 egg whites
green tea

9am snack -
2oz beef jerky
1oz mixed nuts

12noon lunch -
chicken or tuna with vegetables or a salad
something else (a piece of fruit, yogurt, etc)

3pm snack -
1 cup of cottage cheese w/ a tbsp of peanut butter

4pm snack - during workout Surge
5pm pwo - another Surge
6pm snack - yogurt with big bowl of cereal and some berries

7pm dinner - steak, chicken, haddock or salmon w/ mixed veggies or salad w/ olive oil and 10oz skim/1% milk

10pm bedtime snack - 10oz milk, 2tbsp flaxseed, 1tbsp peanut butter, 1 scoop of Grow! OR some more cottage cheese and a piece of fruit/vegetable

that’s about 4000 kcal w/ a 40-30-30 cal breakdown (pro-carb-fat), so it’s right on track w/ Berardi’s massive eating. the question is i don’t know what to eat on my rest days in place of the 2 Surge drinks. i’m assuming they’re still P+C meals, but i just have no idea what would be good replacements because he doesn’t give a sample day for non-workout days. any suggestions (or critiques on my current meal plan)?

2

[quote]acelement wrote:
that’s about 4000 kcal w/ a 40-30-30 cal breakdown (pro-carb-fat), so it’s right on track w/ Berardi’s massive eating. the question is i don’t know what to eat on my rest days in place of the 2 Surge drinks. i’m assuming they’re still P+C meals, but i just have no idea what would be good replacements because he doesn’t give a sample day for non-workout days. any suggestions (or critiques on my current meal plan)?[/quote]

No he doesn’t :slight_smile: You have two options really, “Massive Eating” v.1 style or “Massive Eating” v.2. In v.1, it was typically understood (prior to the proliferation of his literature on nutrient timing), you consumed P+C for your first 3-4 meals and P+F for your last 3-4 meals.

In “Reloaded,” John now advocates P+F all day on your off-days with all carbs coming from fruits and vegetables. To further refine, I’d focus on your off day to eating your fruits earlier in the day, and fibrous veggie carbs in the evening.

If this isn’t creating a strong enough insulin response to produce a proper anabolic environment, add in P+C meals in the beginning of your day and P+F later in the day.

So to review, your ME options

If you’re not predisposed to leanness…

A. Consume P+F meals all day on off days, with carb sources coming from fruits and veggies only. Try to consume fruits earlier in the day, focusing on fibrous veggie carbs in the evening hours.

If you’re predisposed to leanness…

B. Consume 2 or 3 (out of 6) P+C meals early in the day, ideally for breakfast and the following meal. For the rest of the day focus on P+F meals w/ fruits and/or veggie carbs.

If you just want to get as h00ge as possible…

C. Consume 3 P+C meals whenever you want. Rest of the day is P+F w/ fruits and veggie carbs.

Really, when you’re trying hit the insane macros of Berardi, I’d following option B. It’ll optimize your anabolic response by focusing your significant insulin manipulation to the early part of the day where you are most carbohydrate sensitive.

Good luck!