Berardi's Nutrient timing and meal splitting

slemons

Hey guys,
Im trying to get a bit lean here so im looking into some of Berardi's diet idea's
I dont want to gain weight/ or really any muscle.
This morning i was about 94kg in my clothes, which was fine for the winter playing rugby, but id like to get to my fastest weight of about 82kg for the summer

Im finding it hard to get my head around it all...
I cant find the main article, but the second q here address it

http://www.johnberardi.com/articles/qa/afc/afc_oct262001.htm

The important thing im trying to figure out is how to do all this in work, with min fuss. Im studying for exams aswell so every minute of the day must be used well!

I recommend eating meals composed of only fat and protein, or meals composed only of carbohydrates and protein. I encourage weight lifters to avoid eating carbohydrates alone or meals that contain carbohydrates and fat. While this may seem "unbalanced" to some, the goal is to achieve a balanced proportion of macronutrients (30-40-30; 30-50-20; etc) at the end of the day.

Rule #1 - Protein and fat meals should be consumed in the hours before training.

I believe that carbohydrate meals should not be consumed too closely to weight training workouts.

I have eggs, coconut oil, fish oil, cottage cheese, almonds, walnuts, chicken, tuna, turkey, mince as options here.
The chicken, turkey, mince and maybe fish arent the easiest options as my kitchen arrangements arent the best...

Rule #2 - Hydrolyzed protein and rapidly absorbed carbohydrates should be consumed during and immediately after training.

Sorted with a shake

Rule #3 - Protein and carbohydrate meals should be eaten within the six hour period following training.

Basically, I believe that during the six hours following training, the body is most efficient at utilizing dietary protein and carbohydrates for muscle protein synthesis and muscle glycogen resynthesis.

Sorted with dinner in our canteen. Usually decent

Rule #4 - Protein and fat meals should be consumed from six hours after training until the next training session.

Back to rule 1

on non-training days it's easy to come up with an eating plan. On these days the first half of your meals should be protein and carbohydrate while the second half should be protein and fat.

Example plan:

With these four rules in mind, let's go through an optimal eating plan. This plan consists of about 4200 calories at a 30% protein, 40% carb, and 30% fat ratio. As you said, on non-training days it's easy to come up with an eating plan. On these days the first half of your meals should be protein and carbohydrate while the second half should be protein and fat. However, let's add in a training session to see how the plan will change.

Feeding #1, protein plus fat (P + F) ,7:00am
3 egg whites
3 whole eggs
1/2 cup veggies
1 slice fat free cheese
2 tsp flax oil, 2 tsp olive oil

(Training Session)

Feeding #2, Workout Drink, protein plus carbs (P + C), 8:00am to 10:00am
1 L water
1.5 scoops Biotest Surge

Feeding #3, Post-workout Drink, P + C, 10:00am
1 L water
1.5 scoops Biotest Surge

Feeding #4, P + C, 12:00pm
1 banana
1/2 container cottage cheese
1 scoop protein powder
2.5 cups high fiber cereal

Feeding #5, P + C, 3:00pm
1/2 cup oatmeal
2 scoops protein powder
2 slices low fat grain bread
1 piece of fruit
1 piece fat free cheese

Feeding #6, P + F, 6:00pm
1/2 container cottage cheese
1 scoop protein powder
2 tsp flax oil
2 tsp olive oil
1 tbsp peanut butter

Feeding #7, P + F, 9:00pm
8 oz lean beef
2 tsp flax oil
2 tsp olive oil
1 piece of fat free cheese
Veggies

Feeding #8, P + F, 11:00pm
3 egg whites
3 whole eggs
1/2 cup veggies
1 slice fat free cheese
2 tsp flax oil, 2 tsp olive oil

So as you can see, there are four protein and carbohydrate meals and four protein and fat meals. These meals are scheduled optimally around the 8:00am training session and follow my four rules from above perfectly. Next, let's come up with an example where someone trains in the evening from 8:00pm to 10:00pm.

Feeding #1, P + C, 7:00am
1/2 cup oatmeal
2 scoops protein powder
2 slices low fat grain bread
1 piece of fruit
1 piece fat free cheese

Feeding #2, P + F, 10:00am
3 egg whites
3 whole eggs
1/2 cup veggies
1 slice fat free cheese
2 tsp flax oil, 2 tsp olive oil

Feeding #3, P + F, 1:00pm
1/2 container cottage cheese
1 scoop protein powder
2 tsp flax oil
2 tsp olive oil
1 tbsp peanut butter

Feeding #4, P + F, 4:00pm
8 oz lean beef
2 tsp flax oil
2 tsp olive oil
1 piece of fat free cheese
Veggies

Feeding #5, P + F, 7:00pm
3 egg whites
3 whole eggs
1/2 cup veggies
1 slice fat free cheese
2 tsp flax oil, 2 tsp olive oil

(Training Session)

Feeding #6, Workout Drink, P + C, 8:00 to 10:00pm
1 L water
1.5 scoops Biotest Surge

Feeding #7, Post-workout Drink, P + C, 10:00pm
1 L water
1.5 scoops Biotest Surge

Feeding #8, P + C, 12:00am
1 banana
1/2 container cottage cheese
1 scoop protein powder
2.5 cups cereal

Im just wondering about where this leaves oatmeal in the morning?
My brekkie is usually oatmeal + seed mix + yoghurt + blueberries and its gorgeous. Plus 3 boiled egg, that i forgot bring with me this morning :mad:

So can i eat my oatmeal in the morning? Veggies? in the morning . I dunno bout that...

Any other practical ways to making this diet a daily routine?

Thanks!