Per Ferrum Ad Astra 2017 | 600g of Carbs & Partial Pull-Ups

[@oscaryeung7061]

the beginning of your cut is my body goal

[@kalm5076]

He is not cutting just for fun though, he is planning to be competitive against the best natural bodybuilders on the planet! Crazy to think about.

[@jaredgates7743]

I'm officially addicted to this series. Thanks for the awesome videos Berto!

[@Team3DMJ]

Happy to hear this dude! Thank you

[@nicolasvennitti373]

training is always the best part of the day, it gives me something to look forward to and it's always there when I need it.

[@Team3DMJ]

Nicolas Vennitti exactly

[@jones786]

These are the weirdest meals I have ever seen anyone eat

[@Team3DMJ]

jones786 to each his own...I feel eating chicken 6 times a day is odd

[@tc-3]

I'm looking forward to every video you post. Thank you for the partial pull-up explanation. If the exercise is producing better results when done in an unconvential way, why not? Keep it up, Berto!

[@ohcuhc14]

Please we need more of this!!

[@sloppodaren]

Thanks Alberto. Love following along!

[@Team3DMJ]

sloppodaren Appreciate the effort has been worth it

[@turnippatrol4607]

Do you give any consideration to fructose vs. glucose intake with regard to your carb intake? Do you think it makes any difference for preferentially replenishing muscle glycogen vs. liver glycogen?

[@Team3DMJ]

Turnip Patrol my diet is too mixed to really to be worried about excess fructose

[@areMiller]

Looking right , what is starting weight and body fat on cut

[@janosaldroun6560]

I'm in the middle of a cut now, just to get where you are currently at. Can't follow where you're going but looking forward to see how you look when you get there.

[@Team3DMJ]

Thank you for the support Janos!

[@MrSabourin21]

From this video I got that your Reefeed Day for week 4 looked like the following: Reefeed: 3376 calories-196 protien -522 carbs -56 fats What does your deficit days look like? Deficit:???

[@Team3DMJ]

2.5-2.8k

[@MrSabourin21]

Is your Reefeed maintiance calories or slight surplus or slight deficit?

[@SnakeEyePr]

around maintenance

[@MrMioy]

Great vid.Thanks for going through the pull ups!

[@Spychu1993]

Alberto, please would you answer my question? How long can I make refeeds? I've been cutting already for 10 weeks. 6 weeks left. since week 7 I make a refeed day (every 10th day). it's about 4500 cal 250g of proteins, 50g of fats and 600-650 carbs. So far I've lost 8-9 kg, legs and delts pretty shredded already, I'm just waiting for my abs to he completely visible. If everything goes fine which is the fat disappears, weight goes down, waist gets smaller, should I continue with my refeeds or at some point I should stay on my 2000 cal until the end of my cutting?

[@caseclosed1160]

MURRFUKIN' PINEAPPLE!

[@Team3DMJ]

😠🍍

[@jamesj4998]

'dairy doesnt really agree with me'... eats a tonne of cheese and yogurt lol

[@Reeedxd]

Only yogurt contain lactose , yellow cheese doesn't.

[@lovesgibson]

Reeedxd every dairy product contains lactose lmao. It may be small amounts, but it's there. Ghee is probably the only dairy product that's really 99.9% lactose free

[@Reeedxd]

Normal ementaler here in Poland contain like 0.1g of lactose on 100g so you can't feel it on your digesting.

[@Team3DMJ]

Yes but not nearly as much as milk or ice cream. Those I need to keep regularly in my diet or I don't assimilate them to well

[@brodieharrison378]

Milk actually has a different enzyme within it as well. Many people are actually allergic to milk specifically, but are completely fine with all other dairy.

[@adamek9750]

whats your opionion on natural competing absolutely shredded but also flat. It seems you cant have both fullness and very very low bodyfat.

[@MrSabourin21]

Can we get access to your myfitness pal information from start date to finish. Would really like to see week 1 to week 4 calories, macros, for deficit days vs reedfeed days. I think most people here would also agree?!?!?

[@Team3DMJ]

FatherFlexxx FYI I shorthand things quite a bit

[@los1wochos]

great video

[@PhyFK8]

Hey Berto, what's the reason for the 3 day refeed vs. just one day? Also, what kinda benefits are there to refeeds other than staying sane? Any hormone regulation kinda stuff? Thanks!

[@panospap33]

Great content as always! #3dmj

[@Team3DMJ]

Panos Pap Gracias!

[@KevinFrasard]

Screw you and your metabolism Berto lol! Looking forward to following along with your prep bro.

[@Team3DMJ]

Kevin Frasard so amped for you dude

[@KevinFrasard]

Thanks so much man! I've been following you since the pre-youtube days on the bbing.com message boards. Learned a hell of a lot from you along the way and I thank you very much for all of your great insight and motivation throughout the years.

[@hyrrvaldr2903]

can we follow your diet on myfitnesspal ? many love from belgium ! best natty bodybuilder out there imo

[@AnuragPrasadnyc]

would also be interested in this

[@charlieeva7774]

strange question but how an earth do you shave body hair that well without any ingrown hairs, hair removal cream?

[@Team3DMJ]

I don't shave my body

[@richardclark293]

love your vids . keep them up bro

[@dinerroll]

Like how you mention labeling error, but even fruits have "labeling error", in a sense. If you're using USDA data for a banana, how do you know how ripe that banana was? My understanding is that a barely ripe banana has much higher resistant starch/sugar ratio than a slightly overripe one. Prob. only a few calories difference, but those errors can add up. Those errors are probably even higher for cuts of meat; how do I know if my steak is really "separable lean only". Thank God I don't compete and just need to get down to 12ish% for the summer each year!

[@c510sony1]

Hi Team3DMJ, if an individual is currently running a high SBD frequency program (3squat,3bench,2 deadlift) (ph3) for more than half a year, but would like to switch back to a more hypertrophy based training style, what would you recommend them to do? Thanks!

[@Team3DMJ]

High frequency SBD program and a bodybuilding specific program are NOT mutually exclusive

[@VanTheManSLB]

Another nice video, i like your stuff. Um abraço de Portugal, amigo

[@SShowcare]

I would love to train with ya and get free coaching lol Do you guys do coaching (serious question)

[@xyoungdipsetx]

bro how can I make more gains or get bigger legs and chest?

[@brodieharrison378]

What is the actual deficit/surplus on your low/high days? You have mentioned the macros, but not what the actual deficit/surplus are

[@Team3DMJ]

Brodie Harrison follow me on insta and see my story

[@brodieharrison378]

Already do/just did... (and I was actually one of the people that have messaged you recently... I asked about your cardio :) )

[@solomonmacys3767]

Do you always train towards new PRs while dieting vs. Maintaining numbers on less calories?

[@Team3DMJ]

Solomon Macys while I can

[@solomonmacys3767]

Ahh, point taken

[@arditionesis5167]

Have you tried Chins-Ups (hands facing you)?

[@Team3DMJ]

RDT Original of course

[@arditionesis5167]

Team3DMJ I just mentioned it because for me when I first tried pull ups I didn't feel my lats, but then I tried chin ups and the problem was solved. But then again everyone is different.

[@Team3DMJ]

you get more help from your biceps so its a good one to start with

[@arditionesis5167]

Team3DMJ yes exactly! ☺

[@relentlessvegeta]

good job man keep killing it

[@Spychu1993]

did anyone catch how often he makes them refeeds? it's about 3500 calories. not much

[@learnallican3627]

13:44 "I love training more than any food" I wish i was back to saying this. now all i think about is food. I think i have been dieting for a long time

[@Team3DMJ]

LearnAlliCan How it should be outside of 4 weeks out imo

[@kalm5076]

Berto I gotta know, did you lick the spoon after putting the 84 grams on your bread? I always put the container from which I am removing contents on the scale, zero it, then get my measurement that way, because I gotta lick the spoon every time haha

[@Team3DMJ]

Hahahaha no I never lick spoons during prep offseason though...I would double dip if it was civilized to

[@kalm5076]

More spoons for Paulie to lick in the upcoming months!

[@RockHardFitness]

Hahaha Berto was so carb high. Bouncing off the wall with happiness. Be like Berto..........EAT YOUR CARBS!!!!!!!

[@Team3DMJ]

Until you hit meal 3 and then you are full lol

[@KrystenJanzen]

OH rice crispies !!!! SO good!

[@Team3DMJ]

Krysten Novak the treats version is also great

[@GirthGod]

Thanks for sharing, man. I like the baseball slowing down the food. Love the moms calling them "los Ninos". If she's anything like my mother. She bitched if I brought her over...and now she makes them more food than she does for me 😒. Why are they eating separately now?

[@Team3DMJ]

Yep we they are her 24/7 companions and insist on them sleeping with her now lol

[@stanislavstokov7739]

Aren´t you concern about arsenic in rice? Especially in puffed rice...

[@Team3DMJ]

I do countless other things in my life as well that reside on the other side of the health spectrum. You can't all of them right, but due to my lifestyle I have more pros and cons. I drive to the gym almost everyday dude...That in itself is way riskier.

[@WWEbrian1995]

i died when you showed the pineapple

[@Team3DMJ]

Brian vV 😆

[@wazzup105]

lol @ dog "drinking" at 7'05"

[@Panos1420]

wazzup105 7 feet 5 inches?

[@wazzup105]

That could be the exact distance of the dog to Alberto, but I probably should have typed 07:05 ? (Do I really have to explain?)

[@Panos1420]

wazzup105 jk bruh

[@ZoranRadovanovDrums]

awesome video! drop 2 videos a week when you get closer to show :)

[@Team3DMJ]

I think I might have to!

[@Crotone79]

dem chesticles!!!! (y)

[@platogenova9573]

Imagine having such a fast metabolism that you could pretend this was science based

[@TheMagnificientMan]

I really thought that as a pro bodybuilder, your diet would consist of the typical bro foods, but apparently it is really not the case. I'm actually quiet suprised

[@splicerz]

awesome physique but I feel needs more obliques

[@Team3DMJ]

splicerz thick obliques is a bodybuilding career ender lol having little to no waist is ideal

[@splicerz]

fair enough, berto has always been a beast

[@ohnenamenspieler]

looks a bit like Ulitmate Diet 2.0 from Lyle Mc Donald, to me :D

[@Team3DMJ]

ohnenamenspieler Oh heck naw! I deplete cleaning out my truck I can't imagine doing those depletion workouts lol

[@ohnenamenspieler]

Team3DMJ haha this depletion workouts are kinda hell. walking is much more "better" for depletion. at least it feels better

[@MOBAElite]

Be careful with the rice intake Alberto, especially when it comes to the rice used to make cereal, most of the rice is sourced from middle america which is very high in arsenic. Check out nutritionfacts video on the arsenic in rice and which types of rice are safer.

[@polsp4046]

jesus a lot of carbs

[@Team3DMJ]

/pol/sp404 I feel good now

[@AJMorrisFitness]

I did 1000g CHO, with 30g Fat, a few times in 2015... that was a little tricky ;) lol! #DryMouth

[@Team3DMJ]

Mmmmmm...LOL You can't even go "Mmmmmmm"

[@AJMorrisFitness]

Lol thumbs down on that refeed ;)

[@abstracttninja]

berto how can you look skinny and jacked at the same time

[@dbsllama6042]

beatsbycam skinny?

[@dbsllama6042]

beatsbycam you're delusional

[@Team3DMJ]

I'm a skinny guy that grew some muscles lol

[@abstracttninja]

im just saying he can look it at times lol

[@kalm5076]

Coin a new term in natural bodybuilding... You aren't skinnyfat, you're skinnyjacked!

[@slider292]

String cheese and cereal? Are you 6 years old?

[@Team3DMJ]

slider292 That's silly no I am 34 years old

[@4640280]

that hair is out of control

[@Team3DMJ]

Really is lol

[@clinteastwood7780]

Team3DMJ dont listen to the haters man.

[@micpadovano]

Berto, please don't complain: it is even harder to hit 600g of carbs while keeping the protein at 160g. Be a man HAHAHA

[@Team3DMJ]

Well you always just raise your protein some ;)

[@micpadovano]

Sacrifice to win, right? lol

[@areMiller]

Dude not flexible enough to do full rom on a pull-up?? That's terrible , really .. get to work

[@Team3DMJ]

areMiller Very very few people are

[@jones786]

I think pull up form/ROM is a really good topic, always confused about it but n one addresses it

[@nabetserq]

I have long ass arms.... oull ups and overall pulling movement are hard!