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Berardi Style Lean Mass Gain/Fat Loss Diet?


I am 21. I am 5'9 at 195 with 12% bodyfat. I am wanting to lean up a bit for summer but continue to put on some lean mass following the Berardi principle. Thanks-ck

M1: 543
4 whole eggs
1.5 cups lowfat cottage cheese

M2: 522
3 scoops muscle milk in water

M3: (Pre workout) 670
1.5 cup lowfat cottage cheese
.5 cup yogurt
1 tbsp. natural peanut butter

M4: (Post workout) 556
2 scoops Muscle Provider
3 slices white bread
2 tbsp honey

M5: 440
2 slices 100% whole wheat bread
8 oz. turkey breast

M6: 550
8 oz. ground sirloin
.5 cup whole wheat pasta

M7: 320
2 scoops Muscle Provider
2 tbsp. heavy cream

3600 cal
132 fat
227 carb
384 pro


Add fruits and vegetables at your feedings and your set to go.


I didnt put them on there but ill be eating about 2 cups of lettuce in a salad with m5 and either 1-2 cups of broccoli or green beans with m6. I may add a banana post workout.


Swap the lettuce for spinach and you are good to go.