Bodybuilder John Robert Cardillo explains why he only eats for two hours each day
Bodybuilder John Robert Cardillo has revealed an unconventional nutrition regimen that has surprised many in the fitness world. Cardillo now advocates an extreme approach to intermittent fasting: 22 hours a day. The bodybuilder spoke frankly in an interview. Bar Bend About his methods and why he thinks they’re not extreme.
John Robert Cardillo developed a unique training style, HIT3, which he teaches at his Transformation Mastery Clinic. His innovative approach also extends to his diet, which he calls an extreme version of intermittent fasting. Cardillo fasts for 22 hours every day, restricting eating to just two hours. He claims that this diet helps him stay in peak physical condition, and many of his clients agree.
Turning the traditional bodybuilding diet upside down
Thinking back to his early days in bodybuilding, Cardillo stuck to the common sense of eating frequently. “When I first started competing, I followed a typical bodybuilding diet, which was eating every 2.5 hours, eating five to six small meals a day, and keeping carbs to under 100 grams a day,” he told BarBend. “Protein made up 80 percent of each meal.”
To bulk up and build massive muscle mass, bodybuilders typically need to consume a huge amount of calories per day. This usually comes in the form of six to eight meals throughout the day. Some bodybuilders, such as Jay Cutler, refer to this rigorous diet as “force feeding.”
But Cardillo decided that this typical bodybuilding diet was unsustainable.
“I felt sick all day, I was hungry all the time, I hated preparing for competitions, I binge on junk food every few weeks and feel hit with guilt and disappointment. It was a horrible rollercoaster.”
This led him to reevaluate his approach to nutrition, and Cardillo’s current philosophy challenges the three meals a day norm that he believes has been propagated by the food industry.
“Eating three meals a day is unhealthy,” he argued, “and research shows that skipping one or two meals is good for your overall health.”
The important role of hormones in diet
In his book, Transformational Diet Lifestyle ProgramCardillo references more than 300 studies on protein intake and emphasizes the importance of low-glycemic plant-based carbohydrates. He recommends a daily nutrition program consisting of 50 to 60 percent carbohydrates and at least 25 percent healthy fats from plants.
Cardillo also highlighted the important role of hormones in regulating eating patterns.
“Hormones control every chemical reaction in our bodies, affecting hunger, fullness, weight gain, weight loss and cellular function. Understanding food as medicine is essential to regulating these hormones.”
When asked why he chose a 22-hour fasting period, Cardillo explained the metabolic benefits: “Intermittent fasting forces the metabolism to use stored energy, stimulating the pancreas to release glucagon instead of insulin, promoting fat loss.”
Despite the popularity of less extreme fasting schedules like 16/8 and 18/6, Cardillo believes his method is more effective and easier to stick to.
“A 22-hour fast will help you burn more calories and reduce the hormonal rollercoaster that causes you to overeat.”
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For those interested in transitioning to this method, Cardillo offers a detailed guide in his book: “It takes four days to transition from a normal eating schedule to a 22-hour fasting lifestyle. By the fifth day, my clients no longer feel hungry at dinnertime.”
Cardillo claims his diet is suited to a competitive athlete: “Fuel for training comes not from a meal that day or a pre-workout shake, but from food that has been consumed and metabolized at least 18-24 hours prior.”
Cardillo continues to push the boundaries of conventional bodybuilding convention, and his extreme fasting regimen is sure to stir up controversy among fitness enthusiasts and experts alike.
What do you think about the 22-hour bodybuilding fasting diet? Can professional bodybuilders succeed at the top level by only eating once a day? Let us know what you think on our social channels and stay tuned to the Generation Iron Fitness Network for the latest information on bodybuilding, fitness and strength sports.
