Hi all. Apologies for a long post… I’ve read a lot without posting, so all these questions are coming at once.
I’m hoping for a bit of advice/explanation regarding how to use Berardi’s massive eating plan, especially the P+C and P+F meals, which I’ve never separated before.
First, my situation + goals…
Bodyfat: Don’t know. I’m fairly lean, but not ripped. For example, you can see definition between all my abs, or “six pack” in good light, but it’s not strong definition or deep grooves.
Goal: 95kgs/210lbs, with reduced bodyfat
I also have to say that I am not a bodybuilder, first and foremost I am an athlete (rugby) aiming to get bigger, stronger and fitter. The more I can do that, with minimal bodyfat, the more effective I should be. That’s why I’m keen to get this diet stuff sorted out well, but I am also wary of having too few carbs, because I worry it would reduce performance
Anyway, I calculated my daily requirement to be roughly 4500kcal. When I recorded my food intake for a week, I was eating 3000-3500kcal a day, though I may have been eating less than usual because I had to write it all down…
So if I started by aiming for 4000kcal… I know I should be having roughly 1/3 from fat, so thats 1320kcal, or 145g.
Should I split the remainder equally between protein and carbohydrate? Making it 330g of protein and 330g carbs per day? Tell me if I got this wrong because both protein and carbs seem high, but I don’t see how you can keep carbs low, get 1-1.5gm protein per pound of BW, and hit anywhere near the required kcals…
Assuming this is right, and I’m having P+C and P+F…would it go something like this?
Meal 1: P+F
Meal 2: P+F
Meal 3: P+F
Meal 4 (peri-workout snack): P+C
Meal 5 (post-workout meal): P+C
So my carbs almost all consumed at breakfast, and around my workout…
So 3x P+C, and 3xP+F
110gms of carbs per meal is easy, and 55gms protein per meal is easy too, so that’s the P, and P+C.
How do I eat ~50gms fat in each P+F meal without going to McDonald’s? In a lot of the sample meal plans on here, the authors for a P+F meal will have a lean meat, vegetables, and a TBSP of olive or flax oil. 1 TBSP is not anywhere close to 55gms, so I guess I’m asking a) am I missing something? and b) what should I do instead?
Lastly, if I have a rest day, what do I do with my carbs? Do I just keep the meals the same but put the P+C meals earlier in the day?
Thanks in advance