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  1. #1
    Flex2winny is offline Associate Member
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    John Bernardi - Good Read

    What do you guys think of his philosophies? Just pick up his book and, although I'm not going to change for another few months, I wanted you to analyze this det approach for the heardgainer.....might be a useful tool for some as well.........

    BREAKFAST - 520 CALORIES, 48 PROTEIN, 30CARBD, 23G FAT
    FOODS - egg whites, omega eggs (3), 1/4 cup beans
    1cp veggies, 25g cashews, 2 fish oil caps

    2ND MEAL - 516 CALORIES, 40 PRO, 26 CARB, 28G FAT
    400 GRAM ORGANIC YOGURT, 25G ALMONDS, SCOOP PROTIEIN

    LUNCH - 454 CALS
    200 GRAMS LEAN MEAT, LARGE SALAD, TEASP FLAX, TEAS OLIVE, 50 G CHEESE, 2 FISH OILS

    2ND LUNCH 486 CALS
    200 GRAMS LEAN MEAT, LARGE SALAD, TEASP FLAX, TEAS OLIVE, 25G WALNUTS

    15 MIN PRE TRAIN - 336 CALS, DEXT, AMNO, WHEY SHAKE, 56GC/28G.PRO

    ANOTHER 336 CALORIES FROM ABOVE DURING TRAINING

    ANOTHER POST

    2ND MEAL POST 525CALS, 48 PRO, 70 CARBS, 7 FAT
    200 GRAMS LEAN MEAT, LARGE SALAD, 1 FRUIT, 50 G RICE, 2 FISH OILS


    PREBED - 201 CALS 34 PRO, 54 CARBD, 4 FAT.....
    50 GRAM OATS, 1 FRUTI, 250ML EGG WHITES


    3,700, 340,382,112 TOTALS PRO,CARB,FAT

  2. #2
    Austex's Avatar
    Austex is offline Member
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    This diet COULD work for a hardgainer on a bulking cycle. I would emphasize that if one did go this route and once the desired weight had been achieved, you make the switch back to seperating carbs / fats.

  3. #3
    bigsd67's Avatar
    bigsd67 is offline Anabolic Member
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    Quote Originally Posted by Austex
    This diet COULD work for a hardgainer on a bulking cycle. I would emphasize that if one did go this route and once the desired weight had been achieved, you make the switch back to seperating carbs / fats.
    One thing i do know is that Berardi is a huge advocate of separating carbs and fats. I would imagine that hard gainers may not have to worry so much about it. Also, I myself am NOT a hardgainer and dont really separate macros and have managed to bulk up lean and cut down for contest. Though I do believe there is a lot of good info. on the separation I dont feel that it's totally necessary for everyone.

  4. #4
    Flex2winny is offline Associate Member
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    THERE IS QUITE A BIT OF SEPERATION......THE FATS, WHEN INCORP. ARE GOOD FATS AND PRETTY LOW.....15-20, with low gi carbs will be only benefitial

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