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Ind ivid ua liza tio n
G uid e
Dr. John M . Berardi, Ph.D .
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lndividualization Guide 1
@ Part 1: One Size Fits AII The Tailor's Continuum : From One-size-Fits-A ll to Bespoke During my recent trip to Europe, I had the opportunity to visit a master tailor in a small town in northern Italy. A distant cousin of mine was in the market for a new suit, and eager to demonstrate the renowned Italian craftsmanship, he brought me to the shop of Signor Caruso.
Signor Caruso has spent his entire Iife making and fitting suits. His shop is small and overstuffed with material and equipment. In it Iie swatches and bolts of the finest fabrics, from which the finest suits in the world are crafted by hand; every inch perfectly fit to the client, every cut perfectly made, every seam perfectly sewn. Caruso's suits are breathtaking to behold; they seem able to transform the average into the elegant.
I m ust say that I've never been much of a suit guy. In fact, for most of my adult Iife, I've been the tailor's worst nightmare, the weightlifting student - too oddly shaped to fit, too poor to pay. Furthermore, apart from a few weddings here and there, I've never had much of a need.
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Tailor M ade Nutrition Guess what? If you want the perfect body, and you want it drug free, your nutrition had better be more bespoke than off-the-rack. You need to tailor your nutritional plan to your own precise and individual specifications. You need more than a diet copped off a website or out of a magazine - or at the very Ieast, you need to know exactly how to modify those diets to suit your needs and help you reach your goals. (You do have goals, don't you?)
The purpose of this guide is to teach you how to do just that, to make your own nutrition more Caruso than JC Penny. To do that, you'll need to modify your expectations right now: this isn't a diet guide, but rather what I would call a process
guide. You won't find tips and tricks here. You won't find recipes and meal plans.*
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You won't find biochemistry. W hat you'll find is the method behind nutritional optim ization and individualization; that is, the method you'll need to find the perfect diet for you.
A warning: this method is simple to use, but very demanding in terms of discipline. Most of you will never use it in its entirety. But those of you who do will get as close to perfect nutrition as you can possibly get on your own. My suggestion is that you read over the entire process, and try it as a complete system before you begin to pick and choose what parts of it you will and will not use.
Again, this isn't for everyone. Most will never have a perfectly tailored nutrition plan, just as very few will ever own a bespoke suit. But then again, those who do will Iook damn good.
As Iong as this is understood, we can proceed.
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W here's Your Tem plate? There was one thing in particular about Caruso's method that struck a note with me.
There is no question that the process of creating a bespoke suit is extremely complex, requiring a skilled, experienced tailor, a repeatable method, and a painstaking attention to detail. Yet despite aII this, Caruso's method came across as almost simple. In fact, every one of his custom suits starts from a single tem plate. This template or pattern is then modified for each customer over the course of many fittings, eventually becoming the exquisitely tailored suit for which they pay $4000.
In other words, the bespoke suit - the perfect garment - begins as nothing more than a one-size-fits-all template.
Rightly so, I'd say. Nutritional perfection, just Iike the sartorial variety, is an iterative process. That is, it requires many iterations or repetitions of the design process to arrive at the destination. The master tailor doesn't expect to turn out a perfect suit by reading his customers palms or by some sort of divine revelation. Rather he calls his customer in for a fitting, modifying the suit to for a better fit. Then he does it again and again.
He brings the customer back as often as necessary, fitting and modifying until he has created the perfect suit.
W ith nutrition, you m ust do the same. You must take a sim ple, basic nutritional template and test it out; modifying it according the results it brings you, and only you. Only by doing so can you arrive at the destination - the pedect plan.
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Individualization Guide
@ basic nutritional plan), based on the best information we have, we test it (eatingaccording to plan for a set period of time) , and we modify the hypothesis on the basis
of the results of our test (muscle gained, fat Iost, etc).
In other words, getting to the pedect plan will take time, effort, discipline and attention to detail. But first you need a point of origin from which to depart, a basic template that you can start with, test out, and modify as necessary. In this guide, 1'11 show you how to build just such a template. 1'11 show you the individualization process, provide some example cases, and direct you to some great tools and resources that will aid the proceu . '
Initially, Everyone Has The Sam e Needs So Iet's discuss this template, the meal plan you'll begin with. W hile it's true that you'll eventually need a special plan designed to meet your individual needs (both physiological and Iogistical), you don't need one just yet. In the beginning of your nutritional journey your individual needs are Iikely the same as everyone else in your position. You need:
A sim ple nutritional plan that you can im plement im mediately, complete with correct food choices and correct habits.
@ You must be able to put the plan into action today - not tomorrow, not next week, notnext year. It has to be so easy and so complete that you can begin it with your very next m eal, and continue it with every meal thereafter until the habits that will sustain your progress are in place.
Complex formulas, supplements, macronutrient ratios, micronutrient content or even - gasp - calories are aII things that you need not concern yourself with initially. Don't get me wrong; you'll eventually concern yourself with aIl of those things. They will becom e the variables that you can modify Iater. For now, however, it's best if you accept that the rules I'm about to give you are the best place to start. If you wish to start with a different tem plate, feel free to do so - the process described in these articles will help you correct your initial m istakes.
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Habit 1: Eat every 2-3 hours. Habit 2: Eat complete, Iean protein with each feeding opportunity. Habit 3: Eat vegetables with each feeding opportunity. Habit 4: Eat veggies/fruits with any meal; Hother carbs'' only after exercise.
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So far, the Precision Nutrition materials have discussed exactly how to use these 10 Habits to form your nutrition plan.
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Let's be really clear here. Like Senior Caruso's first steps in making a bespoke suit, the program begins with a one-size-fits aII plan. Well, two sizes - we've got men's and wom en's portion sizes to account for. However, men and women don't need to be told to eat more or Iess based on their gender - they already typically do that. Each one-size-fits aII plan, in the beginning, is equally well-suited to both the 150 Ib, 7% body fat zdhardgainer'' and the 250 Ib 22% heavyweight.
In fact, as l've taught you so far, most of my dietary advice begins with this basic set of rules (the 10 Habits) and a basic template, just Iike Senior Caruso's. Remember, despite the myriad differences between individuals, everyone that com es to Senior Caruso's shop starts with a basic tem plate and then, after a few visits, and a bit of additional measurement, he individualizes. Likewise, almost everyone who comes to Senior Berardi's shop begins with a basic template and then, after a few visits, and a bit of additional measurement, gets individualized.
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Detailsw.wAnd S0 Fo4h... I know it's a tough sell. That's Iargely because you've been conditioned to believe that you need something different from everyone else. You're right! However, the best way to build a custom diet is to begin with a basic plan and individualize based on your own personal physiological responses. You can't get more perfectly individualized than that!
People tend to worry too m uch about calories, macronutrient ratios, and other details in the beginning, which in my opinion is just misplaced mental energy. Worrying about caloric intake or macronutrient ratios while missing meals, making gross errors in food selection and timing is just straightening the deck chairs on the Titanic. In the short term , in this case the 3 weeks to 5 weeks that I want you to follow a one- size-fits-all plan, nearly any sane caloric intake will at worst have negligible negative
impact on body composition, as Iong as the food selections are excellent. If you *
Individualization Guide 5
@ follow the 10 rules above, they will be. Simply put, at this stage, food selection,immediate application and consistency are critical' , caloric intake is not.
Of course, such a plan may promote some great physical changes right up front. However, as suggested above, it may not. Your body may not change at aII during the first 3-5 weeks. Since I'm assuming that physical change is exactly what most people are Iooking for from their nutrition programs (a Ieaner and/or more muscular physique), 1'11 share a basic principle with you here:
To improve body composition in the Iongterm, you must forget about body com position in the short term .
Remember, what I'm proposing here is a Iong-term procedure for nutritional optimization, and in turn, optimal body composition, health and performance. To make it work, you'll have to adopt the mindset of the Iong-term thinker, who understands that success in any endeavor comes not from fads and schemes but from the continuous application of sim ple, correct principles. So, unless you're following the 10 Habits above 90% of the time or more, put away the scales, calipers and calorie-counting software for the time being. Get out your pen and paper and come up with those 6 meals. If you don't have the food for those meals, make a grocery Iist and go shopping.
Oh, but l can hear the cries now (from some of you).
@ I'm A dvanced, Dam m itl Up until now, I've talked about what is useful and necessary in the Hinitial phase'' or the K'initial stager'' without really defining what I mean by Hinitial-''
It's simple, really. lf your goal is to improve your body composition and physical appearance, l have a sim ple test to determine where you are in your nutritional career, so to speak. You are in the initial phase of your nutritional career if you answer no to the following two questions:
1. W hen you Iook in the m irror, are you satisfied with your Ievel of muscularity and Ieanness? That is, have you reached your body composition goals?
2. If no, have you followed a nutritional plan conforming to the 10 Habits, day in and day out for at Ieast 5 weeks, with no more than 10% of your meals falling outside of those criteria? Think about that before you answer. At an average of 6 meals per day, or 42 meals per week, that means no more than 4 meals were miu ed or broke the rules each week for 5 weeks.
The first question is an example of outcome-based decision making. If you are to succeed in any endeavor, you must be able to measure your progress and the outcome of your efforts. In this case, you subjectively assessed your appearance; if
you so desired, you could also objectively measure your weight, Iean body mass and@
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fat mass. The bottom Iine is that if you aren't measuring results, you're wasting time. And if you are measuring results, but don't Iike what the measurements are telling you - say, that despite your current training and nutritional programs, you aren't as muscular and lean as you'd Iike - you need to change something.
The second question examines your efforts (or Iack thereof). If you want to improve your body comp but aren't consîstently following a nutritional program conforming to the 10 Habits, either start immediately or Iearn to accept your physical shortcom ings, because they'll be yours for a long time. Hope that works out for you.
Most people, if they're honest, will answer no to those questions - even some advanced trainees. Let me be clear on this: there is no direct relationship between what some refer to as i'training age'' and what we'll call Hnutritional age,'' which begins on your nutritional birth date: the day you complete your 3-5 week, 90% 10 Habits compliant, one-size-fits-all nutrition program . Until then, you my friend are a nutritional novice.
If you answered no to the first question (i.e., you still have not reached your body comp goals) but answered yes to the second question (i.e., ytxl have truly passed the novice stage), then you are on your way. You're ready for the next step!
Now, if you answered yes to the first question, God bless. You've done whatever you needed to do to get to your goal, and far be it for me to criticize your methods. They worked for you, and that's what counts. I'm not here to teach Picasso how to paint.
For the rest, go over the following checklist, and make sure you've done everything you need to do before proceeding.
Sum m ary O f Part 1
1. Use outcome-based decision making. If you've reached your goals, great. If not, examine and change your methods. It never ceases to amaze me when over-fat people say HBut I already eat great.'' Uh, are you sure about that?
2. Determine your nutritional age. If you have been following a 90% 10 Habits compliant nutrition plan for at Ieast 3-5 weeks without fail, you have passed the initial phase and can move On .
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Part 2: Measurement and Method @
The W rong Approach Most trainees never reach their goals because they are waiting for the magic bullet, the one tip or trick that will finally get them the body they've been Iooking for.
People want to make sim ple, tiny, easy additions or subtractions to their current 'ëplansy'' knowing full well that negligible modifiœ tions will probably yield negligible results. Adding a d'superfoodr'' magic soup, supplement or drug will not compensate for gross misunderstanding and misapplication of key principles. Subtracting a single food or removing aII carbs from your diet will not remove the real stumbling block.
Often people just want to be validated for what they are currently doing. They want to read an article on nutrition or training and say, ë:W eII, I do som e of that, so I'm probably OK,'' despite the fact that doing only 'Jsome of that'' has Ieft them far short of the body they could have.
Well, I'm not here to validate you. l'm not going to sugarcoat this, or dumb it down, or tell you what you want to hear. I'm here to tell you the truth, to the extent that I've ascertained it. Here's that truth:
1. If you want a drastically better body than the one you have now, you need to make a wholesale change to your nutrition plan.
2. The magnitude of that change will seem daunting and possibly intimidating. You will question whether aIl this is truly necessary, and you will be tempted to make do with Iess m uch Ieu .
3. The process will require a significant dose of that forgotten ingredient: discipline. Discipline is a by-product of purpose and desire, so you'll need those too - you will need to remind yourself why you're eating this way (how Iean and muscular you will eventually be, for instance) and how much you want to reach your goals (or how it will feel to fail yet again).
But there is more:
1. The system works. If you do it in its entirety, you will reach your goals.
2. Though perhaps overwhelming at first, with practice it will quickly become simple and effortless.
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Individualization Guide 9
@ You've Got To M easure Som ething I get hundred of emails each week from people asking me very specific nutrition questions. Just yesterday someone asked me if they should cut 100 grams of carbs from their diet in order to Iose m ore fat. To be honest, unless it's blatantly obvious that the person is advanced enough to make use of this information, I don't answer. Instead, I just direct them to comprehensive articles and resources so that they can Iearn to answer themselves.
W hy? Because even if I answered in detail they would have no way to make use of my advice. Most have no way of quantifying what they're doing nutritionally, and no way of making a minute change and holding that variable constant. Unless you can tell me exactly how many grams of carbs you've been getting every day for the Iast month or so, and unless you have a way of controlling how many grams of carbs you'll eat for the next month - alI to a reasonably high degree of accuracy - then answering such a question is a waste of time for me, and asking it is a waste of time for you.
Bottom Iine: many people have no idea what they're eating. They may try to eat more protein, or have certain meals that they eat regularly, and they may even have a vague idea of how many calories they consume on a good day. If you're getting the results you want, this isn't a problem. If you aren't, however, it is. Vague ideas are of no use in the process of optim ization. You need to manipulate your nutrition plan and aII the variables contained in it - and you can't manipulate something you've never measured.@
ln The Beginning, Keep A Food Log So the first step is to know and quantify what you're eating. Commonly, this is done by keeping a food Iog.
A food Iog is analytical; that is, it's a tool used to analyze what you've done, after you've done it. It has its place, and that's prior to beginning a solid nutritional program. I have my clients do a three-day diet record, in which they choose three typical days representative of their general eating habits (one work day, one training day and one weekend day, for example) and on those days record everything they eat. I have them do this as soon as they sign up with me, for two reasons.
One, I want to see how bad their nutrition is. Two, I want them to see how bad their nutrition is. Even if they don't record their diets accurately, they will have to make a conscious choice to fudge or omit - which is an admission to themselves (though not to me) that their…