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Sucker Punch: Dr. John Berardi
 

John M Berardi
Contributor

Join date: Feb 2003
Location:
Posts: 1561

Ruggerlife wrote:
Hey JB,

Nice to see you back around these parts.

As for an article suggestion, I recall you were looking for an informal "debate" with Lonnie a few years ago to compare/contrast your thoughts on AT/PW with his ideas in his Temporal Nutrition writings.

Maybe some...oh I don't know, a certain T-Nation author that interviews other authors, could facilitate the debate. I figure you'd need a third party because your schedules would never match.


It would also be fun to read the forum nit-picking over the differences while completing missing the similarities. I need to get my entertainment somehow. :)


Oddly enough, I had dinner with Lonnie just a few weeks back.

In terms of schedules, he's even harder than me to pin down. But something like this could be facilitated, I'm sure.

My only concern - it'd likely be a boring discussion. Lonnie and I have been friends for years, we've traveled together, roomed together at events, trained together, and eaten tons of meals together. Generally, we pretty much do the same stuff.

So I'm afraid there wouldn't be any bloody battle to observe.

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John M Berardi
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Join date: Feb 2003
Location:
Posts: 1561

jaybvee wrote:
Could we please get a breakdown of the super shakes? I already use almond milk (great sub in for milk due to me being lactose intolerant & tired of Lactaid milk) frozen berries, etc. but the fish oil? Just poured straight in on the blend cycle or do you use Flameout, etc.?

I also cycle protein powders but moreso unfortunately due to budget - can't always be on Metabolic Drive & Surge. (DItto on the Muscle MIlk mouthfeel & taste)


Here are a few blogs discussing the super-shake concept.

How to build a super-shake
www.precisionnutrition.com/super-shake-creation

Super bowl super shakes
www.precisionnutrition.com/super-bowl-shakes

My quest for the perfect shake
www.precisionnutrition.com/pn-ice-cream
(must read - discusses my new PN Ice Cream creation)

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John M Berardi
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Join date: Feb 2003
Location:
Posts: 1561

pumped340 wrote:
What's up John!

I'm a huge fan, unfortunately though what you said is right lol. As much as I love reading about bodybuilding and your work, most of us really do know what to do at this point and it's just about being consistent and applying what we know. Sometimes I feel like I'm wasting my time reading articles/the forum given that I know the majority of what I read. But it does at least keep me motivated :)

That having been said,

1. Do you have any plans for new articles/work for the future?

2. What is your weight/bf% currently at now and how many calories are you eating per day?

3. What were some of your all time best lifts?

4. You asked what topics are of interest. I'm obviously bias towards what I'd like to read but I think it would be interesting to see what you do to get endomorphs really cut without losing significant muscle/strength. I did the GSD last year but after the initial 5lb weight loss I only lost maybe 1/2lb per week and felt smaller. I had already been cutting for awhile at that point so that could have been part of it but I think I had a week of higher calories prior to it.

Thanks


1. I assume you mean new work/articles here on T-Muscle? (I ask because I've been PROLIFIC on the PN site and within our PN coaching programs). If you mean here on T-Nation, it's up to TC and the T-Muscle crew. If there's a demand for more stuff from me, they'll likely run it.

2) At 5'9", I'm weighing in at 190lbs and maybe 7-8% body fat right now. Calorie-wise, maybe 2500-3500 depending on the day. I'm training regularly and consistently, but my priorities, lately, have been outside the gym - family, business, etc. I generally do that - it's sorta like life periodization. I focus on other things for a while, get them where they need to be, then make an assault on the gym.

3) Best lifts? In the 600s for DL and Squat. And low 400s for Bench Press. All at a body weight of 215, I think. Not elite, by any stretch. But not bad for a bodybuilder who also liked to lift heavy stuff.

4) Good topic. We're doing a lot with ectomorphs right now as we're running this really cool Scrawny to Brawny coaching program. We track everything and the results are phenomenal. So it might be cool to write-up some of our findings.

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captaincalvert
Level

Join date: Jul 2007
Location:
Posts: 488

Interesting interview. And I do so agree that people should practise what they preach.

I have a couple of questions:

1) Do you have an opinion on intermittent fasting, and would you be willing to write a piece on it?

I've been doing it for a while now while cutting, and am very pleased with the results so far, not least because I digest food better now.

2) I've been eating a lot of aspargus lately. My T-levels are a little low, and I've read that aspargus helps. In your opinion is this a myth, or does it help?

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ddelmast
Level 10

Join date: May 2006
Location: New York, USA
Posts: 126

JB-

Thanks for the interview, good to hear from you.

From the interview it still sounds like you are advocating P+F and low carb meals or "anytime meals" and P+C and low fat meals or "postworkout meals" and just allocating them to times of the day a little more specifically/strategically. Not sure how much reading you do on this site but another article from this lastest t-muscle issue seems to be challenging this concept and debating its efficacy. Could you possibly elaborate your thoughts on your most current views/reasoning for these nutrient pairings?

Thanks,
Darian

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pumped340
Level

Join date: Jul 2008
Location:
Posts: 1846

John M Berardi wrote:
pumped340 wrote:
What's up John!

I'm a huge fan, unfortunately though what you said is right lol. As much as I love reading about bodybuilding and your work, most of us really do know what to do at this point and it's just about being consistent and applying what we know. Sometimes I feel like I'm wasting my time reading articles/the forum given that I know the majority of what I read. But it does at least keep me motivated :)

That having been said,

1. Do you have any plans for new articles/work for the future?

2. What is your weight/bf% currently at now and how many calories are you eating per day?

3. What were some of your all time best lifts?

4. You asked what topics are of interest. I'm obviously bias towards what I'd like to read but I think it would be interesting to see what you do to get endomorphs really cut without losing significant muscle/strength. I did the GSD last year but after the initial 5lb weight loss I only lost maybe 1/2lb per week and felt smaller. I had already been cutting for awhile at that point so that could have been part of it but I think I had a week of higher calories prior to it.

Thanks


1. I assume you mean new work/articles here on T-Muscle? (I ask because I've been PROLIFIC on the PN site and within our PN coaching programs). If you mean here on T-Nation, it's up to TC and the T-Muscle crew. If there's a demand for more stuff from me, they'll likely run it.

2) At 5'9", I'm weighing in at 190lbs and maybe 7-8% body fat right now. Calorie-wise, maybe 2500-3500 depending on the day. I'm training regularly and consistently, but my priorities, lately, have been outside the gym - family, business, etc. I generally do that - it's sorta like life periodization. I focus on other things for a while, get them where they need to be, then make an assault on the gym.

3) Best lifts? In the 600s for DL and Squat. And low 400s for Bench Press. All at a body weight of 215, I think. Not elite, by any stretch. But not bad for a bodybuilder who also liked to lift heavy stuff.

4) Good topic. We're doing a lot with ectomorphs right now as we're running this really cool Scrawny to Brawny coaching program. We track everything and the results are phenomenal. So it might be cool to write-up some of our findings.


Regarding number 2, that's still really impressive for a guy who's not as involved in it compared to the past. I remember IronAddict posting up a more recent pic of you saying you only had 14in. arms now but that would seriously surprise me given those stats.

For #4, that does definitely seem interesting but in case you misread that I was referring to endomorphs, not ectomorphs. In addition I would be interested in how drastic you have to get with endomorphs since even when getting to about 11% or so both times I've ended up getting to about an hour of cardio a day and very low calories whereas it seems most people can get to that level of leanness without doing anywhere near that much

Thanks again

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jdrannin1
Level 5

Join date: Oct 2005
Location: Alberta, CAN
Posts: 758

I thought you only used Vegan/plant based protein powders?

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BulletproofTiger
Level 3

Join date: Feb 2009
Location: California, USA
Posts: 2723

John M Berardi wrote:
CHWEASEL wrote:
that was a great article, one question though. muscle milk? why?


As I said in the article, I rotate my protein powders to avoid what some think is a potential environmental cause of food intolerance.

I typically rotate between Metabolic Drive, Muscle Milk, and a host of other random protein powders, usually based on what my buddy at the local nutrition store can get for me.

My main selection criterion: a) good quality ingredients, b) awesome taste. Metabolic Drive and Muscle Milk both fit these criterion - big time. Truth be told, although I love the taste of them both, I think MM edges Metabolic Drive a little in pure, unadulterated tastiness.

But that doesn't matter so much as I typically build super-shakes out of a host of other tasty ingredients too. So, in these shakes, the difference between MM and Metabolic Drive is negligible in this context.

However, like I said, I don't have to choose between the two. I actively rotate powders on purpose.



FYI - According to a recent Consumer Reports article, Muscle Milk contains high levels of heavy metals such as Cadmium. I also use Muscle Milk (evopro) so this is shocking to me given Muscle Milk's presumed high quality. I might be switching to Metabolic Drive given this fact.

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John M Berardi
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Join date: Feb 2003
Location:
Posts: 1561

BulletproofTiger wrote:
John M Berardi wrote:
CHWEASEL wrote:
that was a great article, one question though. muscle milk? why?


As I said in the article, I rotate my protein powders to avoid what some think is a potential environmental cause of food intolerance.

I typically rotate between Metabolic Drive, Muscle Milk, and a host of other random protein powders, usually based on what my buddy at the local nutrition store can get for me.

My main selection criterion: a) good quality ingredients, b) awesome taste. Metabolic Drive and Muscle Milk both fit these criterion - big time. Truth be told, although I love the taste of them both, I think MM edges Metabolic Drive a little in pure, unadulterated tastiness.

But that doesn't matter so much as I typically build super-shakes out of a host of other tasty ingredients too. So, in these shakes, the difference between MM and Metabolic Drive is negligible in this context.

However, like I said, I don't have to choose between the two. I actively rotate powders on purpose.



FYI - According to a recent Consumer Reports article, Muscle Milk contains high levels of heavy metals such as Cadmium. I also use Muscle Milk (evopro) so this is shocking to me given Muscle Milk's presumed high quality. I might be switching to Metabolic Drive given this fact.


Wow, could you share a link? Would love to see those data.

(For what it's worth, I use a sauna 4-5 days per week and this may be an effective method of
heavy metal detoxification. So, if you're worried, hit the sauna).

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John M Berardi
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Join date: Feb 2003
Location:
Posts: 1561

jdrannin1 wrote:
I thought you only used Vegan/plant based protein powders?


Not sure what would give you this idea. Regardless, it's not true. Sometimes I rotate a plant-based powder in the mix (most often, vegan proteins+). But, I don't ONLY use vegan/plant-based proteins.

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SLAINGE
Level 1

Join date: Sep 2005
Location: Ireland
Posts: 1226

captaincalvert wrote:
1) Do you have an opinion on intermittent fasting, and would you be willing to write a piece on it?


I second this!

I remember an article some years ago where you stated that once in a while you purposely drop as much body fat as possible to completely deplete fat stores thus eliminating any stored toxins etc. that accumulate in the adipose tissue. Like re-creating a situation that would have naturally happened before food became readily accessible. I love this idea and would love to read more on it.

Continuing on along the same lines can your body become adapted to a constant supply of good nutrition and then become somewhat lazy at digesting / utilising these abundant nutrients? Like taking the same multivitamin all the time, maintaining a positive nitrogen balance, staying hydrated etc. So would intermittent fasting enhance the digestion and assimilation process?

Cheers JB

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John M Berardi
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Join date: Feb 2003
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Posts: 1561

pumped340 wrote:Regarding number 2, that's still really impressive for a guy who's not as involved in it compared to the past. I remember IronAddict posting up a more recent pic of you saying you only had 14in. arms now but that would seriously surprise me given those stats.


Ha, ha. I'm CERTAIN IronAddict doesn't know me. And, because I don't know him (or her), I'll take the high road and avoid commenting on that post. Wish he/she would have done the same and avoided commenting about something he/she knows nothing about. But, this is the internet, isn't it?

Just for laughs, can you link me to this "recent pic" in which I have reportedly have "only 14 inch arms"? I haven't measured them in years. So I just did. They're 17 inches (flexed and unpumped). Here's a picture.

Next time someone asks "why doesn't JB post much here any more?" just reply with "people like Iron Addict". ;-)

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John M Berardi
Contributor

Join date: Feb 2003
Location:
Posts: 1561

captaincalvert wrote:
Interesting interview. And I do so agree that people should practise what they preach.

I have a couple of questions:

1) Do you have an opinion on intermittent fasting, and would you be willing to write a piece on it?

I've been doing it for a while now while cutting, and am very pleased with the results so far, not least because I digest food better now.

2) I've been eating a lot of aspargus lately. My T-levels are a little low, and I've read that aspargus helps. In your opinion is this a myth, or does it help?


RE: IF, that's a great article idea, I'll consider it. Thanks for that.

RE: Asparagus, maybe it could help, if you're vitamin E deficient and the asparagus helps bring your vitamin E up. (That's the main mechanism reported to help with T-levels).

But I doubt this is your limiting factor. In which case, if you really need to boost T, there are other strategies that are more important. Here are a few suggestions:

http://www.precisionnutrition....

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John M Berardi
Contributor

Join date: Feb 2003
Location:
Posts: 1561

ddelmast wrote:
JB-

Thanks for the interview, good to hear from you.

From the interview it still sounds like you are advocating P+F and low carb meals or "anytime meals" and P+C and low fat meals or "postworkout meals" and just allocating them to times of the day a little more specifically/strategically. Not sure how much reading you do on this site but another article from this lastest t-muscle issue seems to be challenging this concept and debating its efficacy. Could you possibly elaborate your thoughts on your most current views/reasoning for these nutrient pairings?

Thanks,
Darian


Could you link the article? I'd love to have a read.

Regardless, I don't really play "dueling articles" or "dueling theories" any more. Rather, I put theories to the test on thousands of clients, and see which prove superior.

In the last 3 years, we've coached 5,000 clients through our Lean Eating and Scrawny to Brawny coaching programs. And in these programs we collect data on everything - as if it were a research study. Seriously, you'd be blown away. And a ton of our data are actually being written up for research publications.

So, at the end of the day, we analyze all the data and then use, what I call, nutritional evolution. Survival of the fittest. And the "fittest" is the strategy that works best.

Now, there is some subtlety to the PW/AT strategies. And we do customization based on body type and client level. But, as I say in the article, generally, this is where we start.

To learn more about these ideas, I HIGHLY recommend picking a copy of Precision Nutrition System product. It'd take 10 articles here to go into it all.

Or, if you REALLY want to dig in, come check out our Precision Nutrition Certification Program where we teach folks EXACTLY how we create programs for every type of client.

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John M Berardi
Contributor

Join date: Feb 2003
Location:
Posts: 1561

worzel wrote:
captaincalvert wrote:
1) Do you have an opinion on intermittent fasting, and would you be willing to write a piece on it?


I second this!

I remember an article some years ago where you stated that once in a while you purposely drop as much body fat as possible to completely deplete fat stores thus eliminating any stored toxins etc. that accumulate in the adipose tissue. Like re-creating a situation that would have naturally happened before food became readily accessible. I love this idea and would love to read more on it.

Continuing on along the same lines can your body become adapted to a constant supply of good nutrition and then become somewhat lazy at digesting / utilising these abundant nutrients? Like taking the same multivitamin all the time, maintaining a positive nitrogen balance, staying hydrated etc. So would intermittent fasting enhance the digestion and assimilation process?

Cheers JB


Yep, that was the Get Shredded article linked to in the interview. Re-read that for a refresher. As far as IF as a solution for this or the other issue you present above, that'd probably be best discussed in an article. Thanks for the idea.

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coredan
Level

Join date: Jan 2007
Location:
Posts: 190

FWIW I'm at the lower end of normal range for T too, and I've observed the same phenomenon with Receptormax.

Receptormax - "it makes your missus happy and it costs less than shoes"

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John M Berardi
Contributor

Join date: Feb 2003
Location:
Posts: 1561

John M Berardi wrote:
ddelmast wrote:
JB-

Thanks for the interview, good to hear from you.

From the interview it still sounds like you are advocating P+F and low carb meals or "anytime meals" and P+C and low fat meals or "postworkout meals" and just allocating them to times of the day a little more specifically/strategically. Not sure how much reading you do on this site but another article from this lastest t-muscle issue seems to be challenging this concept and debating its efficacy. Could you possibly elaborate your thoughts on your most current views/reasoning for these nutrient pairings?

Thanks,
Darian


Could you link the article? I'd love to have a read.

Regardless, I don't really play "dueling articles" or "dueling theories" any more. Rather, I put theories to the test on thousands of clients, and see which prove superior.

In the last 3 years, we've coached 5,000 clients through our Lean Eating and Scrawny to Brawny coaching programs. And in these programs we collect data on everything - as if it were a research study. Seriously, you'd be blown away. And a ton of our data are actually being written up for research publications.

So, at the end of the day, we analyze all the data and then use, what I call, nutritional evolution. Survival of the fittest. And the "fittest" is the strategy that works best.

Now, there is some subtlety to the PW/AT strategies. And we do customization based on body type and client level. But, as I say in the article, generally, this is where we start.

To learn more about these ideas, I HIGHLY recommend picking a copy of Precision Nutrition System product. It'd take 10 articles here to go into it all.

Or, if you REALLY want to dig in, come check out our Precision Nutrition Certification Program where we teach folks EXACTLY how we create programs for every type of client.


Just wanted to add to this since I did just go and read the article.

Let's not simplify my AT and PW description as (NO carbs with fats and NO fats with carbs).

If you look at most of my AT and PW recipes in Gourmet Nutrition V2 (our latest recipe book), and the discussion of this issue in the PN System and in the PN Cert materials, we don't try to avoid their presence in a meal together.

Rather, what we do, is try to use an inverse relationship. When carbs are higher, fats are lower. And vice versa. For hormone related and fuel oxidative reasons, it makes sense.

BUT...regardless of whether one agrees or not, this is that last I'll say about this here.

Despite my best attempts, this issue always gets oversimplified, polarized, and then debated way out of proportion. And that's to everyone's detriment. Truly. Like I said in my article, EVERYONE can do with a little less "knowing" and a lot more "doing."

So, guys, if you think there's merit. Give it a try. If not, leave it alone. But, for god's sake, don't wank endlessly about it!

There's good food to be eaten, heavy weights to be lifted, and an awesome life to be lived. Don't miss out on these things because you're too busy arguing on the internet. I know I won't!

(BTW, this post not intended as an insult to anyone on this thread - rather, a general statement to preempt what could be if the "food combining" haters arrive.)

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John M Berardi
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Join date: Feb 2003
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Posts: 1561

coredan wrote:
FWIW I'm at the lower end of normal range for T too, and I've observed the same phenomenon with Receptormax.

Receptormax - "it makes your missus happy and it costs less than shoes"


Great quote!

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John M Berardi
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Join date: Feb 2003
Location:
Posts: 1561

pumped340 wrote:
For #4, that does definitely seem interesting but in case you misread that I was referring to endomorphs, not ectomorphs. In addition I would be interested in how drastic you have to get with endomorphs since even when getting to about 11% or so both times I've ended up getting to about an hour of cardio a day and very low calories whereas it seems most people can get to that level of leanness without doing anywhere near that much

Thanks again


Oh, my bad. I misread that. Thanks for pointing it out. I'd be happy to write something about this. Better yet, I'd encourage you to check out our Lean Eating coaching program. Many an ENDOmorph has lost 35+lbs of fat on the program without resorting to extreme diets which raid muscle mass.

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BulletproofTiger
Level 3

Join date: Feb 2009
Location: California, USA
Posts: 2723

John M Berardi wrote:
BulletproofTiger wrote:
John M Berardi wrote:
CHWEASEL wrote:
that was a great article, one question though. muscle milk? why?


As I said in the article, I rotate my protein powders to avoid what some think is a potential environmental cause of food intolerance.

I typically rotate between Metabolic Drive, Muscle Milk, and a host of other random protein powders, usually based on what my buddy at the local nutrition store can get for me.

My main selection criterion: a) good quality ingredients, b) awesome taste. Metabolic Drive and Muscle Milk both fit these criterion - big time. Truth be told, although I love the taste of them both, I think MM edges Metabolic Drive a little in pure, unadulterated tastiness.

But that doesn't matter so much as I typically build super-shakes out of a host of other tasty ingredients too. So, in these shakes, the difference between MM and Metabolic Drive is negligible in this context.

However, like I said, I don't have to choose between the two. I actively rotate powders on purpose.



FYI - According to a recent Consumer Reports article, Muscle Milk contains high levels of heavy metals such as Cadmium. I also use Muscle Milk (evopro) so this is shocking to me given Muscle Milk's presumed high quality. I might be switching to Metabolic Drive given this fact.


Wow, could you share a link? Would love to see those data.

(For what it's worth, I use a sauna 4-5 days per week and this may be an effective method of
heavy metal detoxification. So, if you're worried, hit the sauna).


This link contains the data: http://www.meltingmama.net/...in-drinks-.html

The consumer reports website article doesn't reveal quite as much detail as this one.

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raw32
Level 5

Join date: Jun 2010
Location:
Posts: 2

I'm interested in your protocol for helping GSP cut weight. I've tried to glean as much info as possible from the Valerie Waugaman Project, and Amanda Graydon's Photo Shoot Tips, but those are for figure as opposed to a weigh-in. Assuming, as you said, that you load water and sodium while keeping carbs low, when do you drop the sodium and water (relative to the weigh-in)? Also, would your approach be different for a 24 hour weigh-in vs. a same-day? Thanks.

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captaincalvert
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Join date: Jul 2007
Location:
Posts: 488

captaincalvert wrote:
Interesting interview. And I do so agree that people should practise what they preach.

I have a couple of questions:

1) Do you have an opinion on intermittent fasting, and would you be willing to write a piece on it?

I've been doing it for a while now while cutting, and am very pleased with the results so far, not least because I digest food better now.

2) I've been eating a lot of aspargus lately. My T-levels are a little low, and I've read that aspargus helps. In your opinion is this a myth, or does it help?


RE: IF, that's a great article idea, I'll consider it. Thanks for that.

RE: Asparagus, maybe it could help, if you're vitamin E deficient and the asparagus helps bring your vitamin E up. (That's the main mechanism reported to help with T-levels).

But I doubt this is your limiting factor. In which case, if you really need to boost T, there are other strategies that are more important. Here are a few suggestions:

http://www.precisionnutrition....


Thanks a bunch!


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Wlfdg
Level

Join date: Apr 2010
Location: Idaho, USA
Posts: 130

Always great to have a JB article!

Being a 100% Paleo devotee for a little over year with (to me) amazing results I'd be curious to whom the Paleo promoter/Guiness swiler is? LOL!

I know you're above throwing anyone "under the bus".

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pumped340
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Join date: Jul 2008
Location:
Posts: 1846

John M Berardi wrote:
pumped340 wrote:
For #4, that does definitely seem interesting but in case you misread that I was referring to endomorphs, not ectomorphs. In addition I would be interested in how drastic you have to get with endomorphs since even when getting to about 11% or so both times I've ended up getting to about an hour of cardio a day and very low calories whereas it seems most people can get to that level of leanness without doing anywhere near that much

Thanks again


Oh, my bad. I misread that. Thanks for pointing it out. I'd be happy to write something about this. Better yet, I'd encourage you to check out our Lean Eating coaching program. Many an ENDOmorph has lost 35+lbs of fat on the program without resorting to extreme diets which raid muscle mass.


I'll check that out. Is this what you we're talking about http://www.tmuscle.com/...an_eatin_part_i ?

To be honest it does seem fairly general, a lot of basics that really help people out who are just getting started but I've probably read nearly everything there is to read about dieting lol. That's not meant to sound arrogant.....just saying that I've spent a lot of time (too much probably) reading about it. I'd still definitely be interested in any articles you write though about helping endomorphs who really seem to have a problem getting lean (as mentioned, doing an hour of cardio per day with low calories just to get to 11%) to maybe 8-10%

Edit: I noticed your article about testosterone and that there's a video. Videos are always great in my opinion. Have you noticed other people experiencing the same thing with Receptormax (i.e. T levels going up?). Mine was tested at 399 the other day so it would be great to have it higher....although I know several people who have mentioned not noticing much of a change in bodybuilding goals from lower testosterone surprisingly

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Perpalicious
Level

Join date: Jun 2009
Location:
Posts: 143

I love your stuff, JB. Also, any chance you'll be at UWO in the future? I'm in my third year there and it'd be cool to meet you if you ever dropped by. Anyways, I hope to see more of your articles on here. Hopefully I can purchase Precision Nutrition sometime. Also, one last question: When you say Greens+ do you mean it by Genuine Health or the brand GreensPlus?

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