John Bernardi - Good Read

**Flex2winny** · 12-06-2005, 08:49 AM

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

**Austex** · 12-06-2005, 09:09 AM

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.

**bigsd67** · 12-06-2005, 09:59 AM

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.