I have a question regarding the IDEAL way surrounding diet set up for fat loss for an insulin resistant individual.
My subscap is 9.4mm and supriliac 16mm. Recently, by increasing fats and decreasing protien, my supriliac has finally been moving, after been stuck for a long time. So this told me that I was more of a protien burner due to higher protein intake than fats. I have one cheat meal a week. I am 10% bf
Now, would you recommend dropping the cheat meal and adding carbs pre workout ONLY with the rest of the day high fats, low carbs to obtain best fat loss/muscle retention results?
Hey coach
I just wanted to ask a question in regards to PWO nutrition. Pre/peri workout im getting carbs and so forth but pwo im struggling to stay full and energised in relation to eating only protein + fats. One of the foods i was looking at was cashew nuts… are these a viable option in terms of keeping it low carb after working out? I know they have carbs in it but also a high amount of fat…
[quote]Diluted56 wrote:
Hey coach
I just wanted to ask a question in regards to PWO nutrition. Pre/peri workout im getting carbs and so forth but pwo im struggling to stay full and energised in relation to eating only protein + fats. One of the foods i was looking at was cashew nuts… are these a viable option in terms of keeping it low carb after working out? I know they have carbs in it but also a high amount of fat…[/quote]
I’d increase fats SLIGHTLY if lacking energy man. Cashews are fine, provided you aren’t overeating them. Another issue you may be faced with is the quality of your whey. What type, brand etc? I found recently, that I switched to a product higher in immune system repair properties, and I feel 10 times better post workout.
Well im using Dymatize 12 hour, pretty tasty and filling, i think its just my whole mindset of not having like any big carb meals like I use to do, felt alot easier last night, just drank alot more milk and felt fuller, overall calories are higher but thats alright though…
[quote]Diluted56 wrote:
Hey coach
I just wanted to ask a question in regards to PWO nutrition. Pre/peri workout im getting carbs and so forth but pwo im struggling to stay full and energised in relation to eating only protein + fats. One of the foods i was looking at was cashew nuts… are these a viable option in terms of keeping it low carb after working out? I know they have carbs in it but also a high amount of fat…[/quote]
I’d go with almonds or macademia nuts instead. Cottage cheese might also work, if you can tolerate it.
I have a few questions on your guidelines based on your carb cycling codex.
I will start following this program once I get the numbers down. My goal is to build muscle and I would classify my body as a endomorph, so I will increase calorie intake by 10%. My BMR is 1,961 calories and Monday-Saturday puts me at moderate activity.
With my weight at 185 and taking into account moderate activity (cals multiplied by 1.6) and then the increase by 10% to gain mass that brings me to 3,452 calories: 278g protein, 278g carbs, 136g of fat for moderate days. Am I doing something wrong? The fat intake seems high, and higher than the 220lb individual you used as an example, which doesn’t make sense that I have a higher fat intake than a 220lb individual.
Also, I did not find any mention of the possibility that your activity level is different everyday. Sunday I would consider a ‘very light activity’ day and that would drop my calories all the way to 2,588 calories. Is it ok to fluctuate the calories like that considering the change in activity?
I lift 4x a week and cardio 2x a week. Would you consider the cardio days to be moderate activity? My cardio days usually consist of one day for speed/sprints the other day being long distance job, 20-30 minutes.
I usually have 2 meals before I start my workout because of school and you suggest to have carbs in 3 meals; morning/pre wo, pwo, and pwo meal. Could I split my carbs up into 4 meals instead, like:
Meal 1 - Carbs & Protein
Meal 2 Pre WO - Carbs & Protein
Meal 3 PWO - Fast Carbs (waxy maize starch:174g high days and 139g moderate days) and protein
Meal 4 PWO Meal - Carbs and Fat
Meal 5 - Fat and protein
Meal 6 - Fat and protein
Meal 7 - Fat and protein
For the workout carbs I will start taking Surge workout fuel and that is 21g of carbs and the rest can come from waxy maize starch. That still seems like a lot of carbs to consume wo and PWO, especially to all come from fast carbs.
One last question, on non lifting days, instead it is cardio days, should I still split the carbs up over 3 meals and are fast carbs necessary post cardio? I have not taken fast carbs after cardio, instead I just consume a solid meal about half n hour after cardio.
Sorry for the questions and long post, I may be just confused or complicating this whole thing. lol
CT, have you ever experienced someone who gained fat that put on a LOT of fat on a low carbs high fat diet? I’ve heard plenty of times that a high fat/low carbs diet may not be best for building muscle but have pretty much always heard that it is definitely better, especially for those who gain fat quickly, to make leaner gains. However, I have gained a ton of fat with this approach over the last few months even with increases in strength. Have you ever noticed something similar and what changes would you make for this person to make overall leaner gains? Maybe I’m just gaining more weight than I should for the given strength gains? In the last 6 weeks I’ve gained 5lb. with over an inch increase on my waist!
Thibs, during a mass gaining phase. Is it possible to have a low-protein day, and a control day in the same week? If so, would it make sense to have the low-protein day, the day after a control day? (I think it makes sense because of no carbs on the control day, then having to bump carbs up slightly on the low-protein day to replace the calories of the protein.)
And, should one of these days be a non-training day, if so, which one?
[quote]Italiano wrote:
Thibs, during a mass gaining phase. Is it possible to have a low-protein day, and a control day in the same week? If so, would it make sense to have the low-protein day, the day after a control day? (I think it makes sense because of no carbs on the control day, then having to bump carbs up slightly on the low-protein day to replace the calories of the protein.)
And, should one of these days be a non-training day, if so, which one?
Thanks Thibs![/quote]
Don’t put both of them one after the other. That is probably the worst thing to do. Both days are potentially catabolic. By themselves it shouldn’t be a problem as you wont lose muscle in one day. But putting both of them back to back is asking for trouble.
So I am 279.8, lets say 280 according, 40% fat (yes fatass level). According to the article I need 1.4g-1.6g of protein per pound.
280 * 1.4 = 392g protein
392 * 4 = 1568cal
Since my fat and protein should be close percentage wise:
1568 / 9 = 174g of fat
392g of protein is equivalent to 47oz of chicken (393.8g)…which is 2.94lbs of chicken a day…ok so perhaps I am being unfair lets check out Metabolic Drive…it would be 19.5 servings (390)
Putting cost aside I don’t think I can eat 2.94lbs of chicken a day…or even 1.5lbs of chicken and 9 Metabolic Drive servings.
Should I be going with LBM instead? Or does the system break down for obese people like me?
So I am 279.8, lets say 280 according, 40% fat (yes fatass level). According to the article I need 1.4g-1.6g of protein per pound.
280 * 1.4 = 392g protein
392 * 4 = 1568cal
Since my fat and protein should be close percentage wise:
1568 / 9 = 174g of fat
392g of protein is equivalent to 47oz of chicken (393.8g)…which is 2.94lbs of chicken a day…ok so perhaps I am being unfair lets check out Metabolic Drive…it would be 19.5 servings (390)
Putting cost aside I don’t think I can eat 2.94lbs of chicken a day…or even 1.5lbs of chicken and 9 Metabolic Drive servings.
Should I be going with LBM instead? Or does the system break down for obese people like me?[/quote]
This is one of these cases where you indeed need to use your better judgement and go with a lower amount. Using LBM is a good start, and adjust your intake from there.
So I am 279.8, lets say 280 according, 40% fat (yes fatass level). According to the article I need 1.4g-1.6g of protein per pound.
280 * 1.4 = 392g protein
392 * 4 = 1568cal
Since my fat and protein should be close percentage wise:
1568 / 9 = 174g of fat
392g of protein is equivalent to 47oz of chicken (393.8g)…which is 2.94lbs of chicken a day…ok so perhaps I am being unfair lets check out Metabolic Drive…it would be 19.5 servings (390)
Putting cost aside I don’t think I can eat 2.94lbs of chicken a day…or even 1.5lbs of chicken and 9 Metabolic Drive servings.
Should I be going with LBM instead? Or does the system break down for obese people like me?[/quote]
calculate it as if you were 200lbs with 15% bodyfat, it’s an equivalent.
This is one of these cases where you indeed need to use your better judgement and go with a lower amount. Using LBM is a good start, and adjust your intake from there.[/quote]
Thank you.
One more question, for peri workout nutrition in the Refined Physique Transformation article you recommended:
Pre-Workout (30 minutes prior)
5g glutamine
5g creatine
5g BCAA
Half scoop of whey isolate (12-16g)
During-Workout
20-40g of BCAA (the more you can afford the better)
10g of glutamine
Post-Workout
20-40g of glutamine (work up progressively as some might have stomach problems with mega dosing)
10-15g glycine
10-15g leucine
1.5 scoops of whey isolate (40-45g)
Yet I remember you mentioned that with Surge Workout Fuel there is no need for BCAAs anymore. Since Surge Workout Fuel did not exist back then, should I perhaps have Surge Workout Fuel instead, keeping in mind that I am at 40% fat I am not trying to be nit picky just trying to make sense of the information I have. In reality I know that just walking will help me lose some pounds from my fatass (which is exactly what I am doing)
i was wondering if Thibs or anyone could help me out. i am about to order the protocol, and i wanted to follow the carv cycling program. my body responds pretty well to carb cycling but only if my fats are kept pretty low.
outside of the protocol, i just want to use Flameout and fa3 for my total fats of the day. if i am just using these two products, how much should i take of each to get a balanced ratio of efa’s thats enough for a whole day?
[quote]dayne_lathrop wrote:
i was wondering if Thibs or anyone could help me out. i am about to order the protocol, and i wanted to follow the carv cycling program. my body responds pretty well to carb cycling but only if my fats are kept pretty low.
outside of the protocol, i just want to use Flameout and fa3 for my total fats of the day. if i am just using these two products, how much should i take of each to get a balanced ratio of efa’s thats enough for a whole day?[/quote]
I believe Thibs calculates this by calories. Keep in mind that 1g of fat is 9cals, and 1g of prot is 4cals. So figure out the percentage that works out for you and extrapolate from that.
Lets say you figure out you need 200g of prot, and you want a equivalent amount of fat.
200 * 4 = 800cals from prot
800 / 9 = 89g of fat
If you want a different percentage, lets say 40% prot, 50% fat then you do something like this:
800 * 10% + 800 = 880cals (basically you add 10% more from your protein)
880 / 9 = 98g of fat
I’m currently on Phase 3 of Beast Building, and I’m planning on following a very high protein diet for a week or two while I’m back home. Would you recommend a low fat or low carb combination? I’ve been doing carb cycling for quite some time now, I’m not too sure if it would still be effective.
Hey CT,
1)I am mixing up my proteins and saw some pork tenderloin at the grocery store yesterday and was wondering if it is a good lean protein to incorporate into my diet?
I have been trying to eat more broccoli, but I have trouble eating it raw because it makes me really gassy. I started to steam it and was wondering by steaming the broccoli it loses a lot of it’s nutrients?
[quote]teebone2223 wrote:
Hey CT,
1)I am mixing up my proteins and saw some pork tenderloin at the grocery store yesterday and was wondering if it is a good lean protein to incorporate into my diet?
I have been trying to eat more broccoli, but I have trouble eating it raw because it makes me really gassy. I started to steam it and was wondering by steaming the broccoli it loses a lot of it’s nutrients?
thanks for your time,
teebone2223[/quote]
To answer you first question.
The new research, presented at the Institute of Food Technologists annual meeting, revealed a surprising fact: pork tenderloin is just as lean as the leanest type of chicken " a skinless chicken breast. The U.S. Department of Agriculture (USDA) analysis found that pork tenderloin contains only 2.98 grams of fat per 3-ounce serving1, compared to 3.03 grams of fat in a 3-ounce serving of skinless chicken breast.2 Pork tenderloin meets government guidelines for “extra lean” status.
I am not trying to be nit picky just trying to make sense of the information I have. In reality I know that just walking will help me lose some pounds from my fatass (which is exactly what I am doing)