Bodybuilder John Robert Cardillo explains why he only eats during a 2-hour window every day
Bodybuilder John Robert Cardillo revealed his unconventional approach to nutrition that may leave many in the fitness community stunned. Cardillo now advocates for a drastic form of intermittent fasting – 22 hours per day. The bodybuilder spoke candidly in an interview with Barbend about his method and why he doesn’t find it to be extreme.
John Robert Cardillo has pioneered his own training style, HIT3, which he teaches at his Transformation Mastery clinics. His innovative approach extends to his diet as well, which he describes as a drastic version of intermittent fasting. Cardillo fasts for 22 hours each day, confining his eating to a two-hour window. He asserts that this regimen has helped him maintain peak physical condition, a sentiment echoed by many of his clients.
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Flipping The Traditional Bodybuilding Diet On It’s Head
Reflecting on his earlier days in bodybuilding, Cardillo adhered to the conventional wisdom of frequent meals. “When I first started competing, I followed the typical bodybuilding diet of eating every 2.5 hours, with five to six small meals each day, and keeping carbohydrates under 100 grams daily,” he recounted to Barbend. “Protein made up 80 percent of each meal.”
Bodybuilders typically need to eat a large amount of calories per day in order to bulk up and build massive muscle. This usually takes the form of 6-8 meals over the course of the day. Some bodybuilders, such as Jay Cutler, have even referred to this heavy diet as “force feeding.”
However, Cardillo found this typical bodybuilding diet unsustainable:
“I felt miserable all day and constantly hungry. I dreaded competition prep. Every few weeks, I’d go on a junk food binge, followed by guilt and disappointment. It was a horrible roller coaster.”
This led him to reevaluate his approach to nutrition. Cardillo’s current philosophy challenges the norm of three meals per day, which he believes has been propagated by the food industry:
“It is unhealthy to eat three meals per day,” he asserted. “Research indicates that skipping one or two meals is beneficial for overall health.”
The Critical Role Of Hormones In Our Eating Patterns
In his book, Transformation Diet Lifestyle Program, Cardillo references over 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 critical role of hormones in regulating eating patterns:
“Hormones control every chemical reaction in our body, affecting hunger, satiety, weight gain, weight loss, and cell functions. Understanding food as medicine is essential to controlling these hormones.”
When asked why he chose a 22-hour fasting window, Cardillo explained the metabolic benefits. “Intermittent fasting forces the metabolism to use stored energy and stimulates the pancreas to release glucagon instead of insulin, promoting fat loss.”
Despite the popularity of less extreme fasting schedules like 16/8 or 18/6, Cardillo believes his method is more effective and easier to maintain.
“Fasting for 22 hours burns more calories and leads to a less hormonal roller coaster, reducing the chance to cheat.”
For those interested in transitioning to this method, Cardillo offers a detailed guide in his book. “It takes four days to transition from a regular meal schedule to a 22-hour fasting lifestyle. By the fifth day, my clients don’t feel hungry at dinner time.”
Cardillo insists that his diet is suitable for competitive athletes. “Training energy comes from meals ingested and metabolized at least 18 to 24 hours previously, not from the day’s meals or pre-workout shakes.”
As Cardillo continues to push the boundaries of conventional bodybuilding wisdom, his extreme fasting regimen is sure to spark debate among fitness enthusiasts and experts alike.