Frequently Asked Questions Diet Q: What should my diet look like? A: Read this. Don’t worry about smaller details until you’ve got this much handled: http://www.johnberardi.com/articles/nutrition/7habits.htm Q: I want to lose weight, what foods should I choose? A: Read these: http://www.johnberardi.com/articles/nutrition/leaneating_1.htm http://www.johnberardi.com/articles/nutrition/leaneating_2.htm Q: I want to gain muscle without fat, what should I do? A: http://www.johnberardi.com/articles/nutrition/masseating_rl_1.htm http://www.johnberardi.com/articles/nutrition/masseating_rl_2.htm Q: I want to lose fat and gain muscle, how can I do this? A: It is horribly inefficient to try and do both at the same time. To lose weight you need a calorie deficit and to gain muscle you need a caloric excess. You can’t have both of those at the same time, so work on losing the body fat and then move to gaining lean muscle. Q: I live in a dorm and can’t cook my meals. What should I do? A: Read this: http://www.johnberardi.com/articles/nutrition/schooldays2.htm Q: What should I do Post Workout and why is it so important? A: Read this: http://www.johnberardi.com/articles/nutrition/importance.htm Q: I am just getting started what supplements should I take? A: Unless you are a professional/amateur athlete, there is no need for many of the products out there. Supplements will only give you about a 10% improvement, so look at your diet and training before dropping $100 on an unproven supplement. These however are the basics for anybody: - A Multivitamin or Greens Drink: take as directed (generally once a day) - Microfiltered Enteric Encoated Fish Oil: Take 3-9 grams per day (6 is typical) - Creatine Monohydrate or Ethyl Ester: Take 5 grams per day (3 grams for CEE). Loading is not necessary but will speed things up - A Post Workout Drink (See links below for more info) - A Casein containing protein (Milk Protein Isolate, a blend, etc): Use this when taking protein other than PWO. Also take before bed. - ZMA - Although this is not necessary, many people are deficient in Zinc and Magnesium even when eating a proper diet.