I know Berardi’s great but can you guy suggest any actual diet plans here on T-Nation?
If you read through his “Tailor-made” series it outlines it fairly well. If your friend wants to spend a bit of money he could buy the Percision Nutrition program.
I just personally use the articles and then modified it to my goals and what I’m capable of maintaining. Most of my meals are basically
- a lean protein source (lean beef, fish, chicken, or eggs)
- veggies (I find frozen the most convenient most of the time)
-spread some olive oil over the veggies.
-almonds and/or walnuts (if it’s walnuts I mix in dried fruit since I don’t like the taste of just walnuts alone)
-some fruit and/or veggies
- protein shake with fruit or veggies on the side
Generally you should see results with this type of eating plan provided you maintain it consistently. Berardi recommends 90% adhearance for optimal results (ie. ~4 cheat meals per week). Depending on how your friend responds he could adjust it accordingly.
The trick to remaining consistant, regardless of eating habits, is planning. Tell him to buy a bunch of those disposable rubber containers. I use Glad, I’m yet to throw one out after 6 months. They are cheap and microwavable. He should prepare a bunch of meals at a time then refrigerate. I like to make up chili and then freeze it.
I’ve obviously left out pre and post workout above.
If your friend follows deanosumo’s advice, JB’s style eating plan and limits the nights out partying, he should really see some progress.
Here’s the link to Part 3 of the article series, it has links to 1 & 2
7 habits outlines the guidelines
Best of luck