given the goals ive told to u christian, is there a diet u would recommend? i left a post on the thread but i suppose you didnt know it was directed towards you. i really appreciate the time and effort you put to help us in our bodybuilding goals. i guess what im trying to say is that there is no one diet that works for everyone but there’s a category that works for everyone. i mean, to cut fat and get ripped with gaining as much muscle as fast as possible, it has to be a low carb diet right? or am i wrong?
what i trying to say is that im sick of searching for new articles or the new thing. given the industry that it is, there will always be opinions from experienced people and inexperienced people and even advice from people who just want to make money because bodybuilding is big money. i mean, there cant be 100 different ways to lose fat right? work doesnt matter and the attention to the diet doesnt matter to me.
Im just looking for a no-bullshit diet that will make me reach my goals if follow every step of it. im also looking to reach contest shape. it doesnt matter how big i become long as the muscles are as defined and big as they can possibly at whatever weight i reach.
I found a study showing a decreased cortisol response in those who habitually consume it.
You’ve recently started saying it acutely increases insulin sensitivity.
Coffee, the most popular caffeinated beverage, carries other health benefits and is many times the only bitter herb people consume (this is, of course, assuming it’s organic and not carrying other carcinogens).
I’m starting to see a trend where caffeine isn’t as bad as initially thought. In your opinion, do you see this trend continuing to the point where caffeine is recommended daily as part of a healthy diet? Or will it continue to be blamed for the high abdominal skin-folds of the world?
I just purchased your “Get Jacked” program and I’m really excited about starting it. I apologize if you’ve answered this question previously, but I need clarification regarding protein. Are we not permitted to have protein powders outside of the workout window?
Why/how do food allergies occur when eating the same food multiple times per day? Didn’t mankind typically only eat what food was available and there wasn’t much variety? Can this happen with supplements as well? Are food allergies with all foods or just certain ones?
[quote]Christian Thibaudeau wrote:
pumped340 wrote:
Somewhat related to the TKD question…
CT now that you’ve been experimenting a little more, what would be your new recommendations for muscle growth as a primary goal while keeping fat at bay as possible? In terms of macro per lb/bw or lb/LBM
and how many of those carbs you recommend would be placed para-workout?
Thanks, I’m very interested in your new recommendations.
*NOT INCLUDING PARA-WORKOUT NUTRITION
1.25g of protein per pound
60-80g of fat
100-125g of carbs (can even go higher depending on how the individual is reacting)
[/quote]
Since calories are so densely concentrated peri-workout (the variations you’ve listed in other threads go anywhere from 700-1300 calories), do non-workout days end up acting somewhat like the control days you recommend when trying to bulk while limiting fat?
Whats goin on CT, ive been following your Diet for Beginners on a 10%-15% caloric deficit, the calculations on the article work out to me taking in:
protein 253g
fat 95g
carbs 23g
so far ive lost 14lbs in 3.5 weeks so i definetly consider the diet successfull, even though its almost impossible the keep carbs at that level. My question to you is, ive started taking the Maxx Waxy Maize supplement post workout with my protein shake. Theres 35g of Carbs per serving and i was wondering if this is going to totally eff my so far successfull diet over?
[quote]Christian Thibaudeau wrote:
Needmassquick wrote:
Christian Thibaudeau wrote:
*NOT INCLUDING PARA-WORKOUT NUTRITION
1.25g of protein per pound
60-80g of fat
100-125g of carbs (can even go higher depending on how the individual is reacting)
What about for cutting? And where would those carbs be placed other than maybe 50g at breakfast?
Actually, when training to gain mass I like to spread those carbs around in 30g increments throughout the day except for the last two meals of the day.
For example…
Breakfast: 30g of carbs
Snack: 30g of carbs
Lunch: 30g of carbs
Snack 2: 30g of carbs
Dinner: minimal carbs
Snack 3: minimal carbs
Paraworkout protocol: around 120-150g of carbs spread between pre and during.
Total: 240-270g daily
Then you adjust depending on how your body is reacting.
For cutting it depends on the individual, but in most cases I would drop all carbs except for para-workout. If the individual is good with carbs I’d add 30g at breakfast.[/quote]
coach, obviously the type of carbs used during your recommended spread will depend on the individual, but what type do you suggest? Are we talking non-green veggies at these times or something else?
*NOT INCLUDING PARA-WORKOUT NUTRITION
1.25g of protein per pound
60-80g of fat
100-125g of carbs (can even go higher depending on how the individual is reacting)
What do you do then, when you want to add more food, just keep adding more protein as you gain weight and keep the other 2 the same ?
Thanks for taking the time to answer my previous question, Christian.
I’ve just started reading about colonic fiber fermentation and how it can produce short chain fatty acids. Have you read into this or have anything interesting you can share about it?
Since you have a busy lifestyle you may know what I mean
I am a chiropractor and I have noticed a reoccurring problem when I have a busy day at my office and I may not be able to either get in the meals I need every 3 hours or if I do get in those meals I am just super busy and when I get home and finish with diner and getting the kids to bed I sit down and am starving.
Obviously first thought is insulin and I do know that I tolerate carbs poorly but WTF.
I use a low carb approach and actually am following the Get Jacked Diet still with just adding carbs to PW and AM breakfast but this hunger thing at night is frustrating on body comp.
Is it just that I am on the go so much that when I sit down that is what my body wants or perhaps is it still an insulin thing even though I take cinnamon, apple cider and fish oils regularly. Or am I just going crazy. What happens is it becomes very difficult to not snack at that time.
I thought with you busy lifestyle this could have happened to you.
Thanks
PS and in the one thread you talk about the 10% BF and no man’s land I am there thanks to the Get Jacked but now I know what you mean, all this work an ok bodyfat but still the abs look like shit.
Hey coach, sorry if this question has already been asked elsewhere.
I was just curious as to how you structure your meals to achieve your desired macronutrient ratios. Do you eat the same meals/snacks everyday, have a large number of predetermined meals that fit the desired macronutrient ratio for a certain meal snack, or do you just kind of wing it?
I have a question that I am hoping you can give me some advice on. I am planning a 9 day strenuous backpacking trip. I have been doing shorter weekend climbs and have been finding it hard to keep my mass (I’ve dropped ten lbs over a month unintentionally) so I have some worries about what’s to come!
I’ve increased my carb intake substantially, and everything else for that matter and for now it seems like a lot of fat loss but I doubt it will stay that way once I am on my trip.
So my question is what can I do nutritionally or training wise to help counter this? ( Before the trip and during)
I am going to try and gain my lost weight as much as I can and cut way back on cardio. I have just over a month before I go.
[quote]debraD wrote:
I have a question that I am hoping you can give me some advice on. I am planning a 9 day strenuous backpacking trip. I have been doing shorter weekend climbs and have been finding it hard to keep my mass (I’ve dropped ten lbs over a month unintentionally) so I have some worries about what’s to come!
I’ve increased my carb intake substantially, and everything else for that matter and for now it seems like a lot of fat loss but I doubt it will stay that way once I am on my trip.
So my question is what can I do nutritionally or training wise to help counter this? ( Before the trip and during)
I am going to try and gain my lost weight as much as I can and cut way back on cardio. I have just over a month before I go.
Thanks in advance![/quote]
Well, in 9 days it is unlikely that you will lose any muscle mass since you’ll be very active. You will lose fat and intramuscular glycogen, the later will make you look and feel like you are losing muscle, but you aren’t.
You might even lose some strength, temporarily, but that will be from the increase in physical activity. Your strength levels will be back up to par within 10 days of coming back.
During your trip I do recommend FINIBARS, and WORKOUT FUEL. I know I may sound like someone who is trying to sell his stuff, but seriously this stuff will help you. Both of these products were originally developed for the road cycling team sponsored by Biotest. Every 2 hours of walking I suggest that you take one FINIBAR and 1 scoop of WORKOUT FUEL.
[quote]thenewguy wrote:
Hey coach, sorry if this question has already been asked elsewhere.
I was just curious as to how you structure your meals to achieve your desired macronutrient ratios. Do you eat the same meals/snacks everyday, have a large number of predetermined meals that fit the desired macronutrient ratio for a certain meal snack, or do you just kind of wing it?
[/quote]
I used to pre-plan everything. But I’ve been controlling my nutrition for so long that I can now pretty much wing it.
[quote]Christian Thibaudeau wrote:
debraD wrote:
I have a question that I am hoping you can give me some advice on. I am planning a 9 day strenuous backpacking trip. I have been doing shorter weekend climbs and have been finding it hard to keep my mass (I’ve dropped ten lbs over a month unintentionally) so I have some worries about what’s to come!
I’ve increased my carb intake substantially, and everything else for that matter and for now it seems like a lot of fat loss but I doubt it will stay that way once I am on my trip.
So my question is what can I do nutritionally or training wise to help counter this? ( Before the trip and during)
I am going to try and gain my lost weight as much as I can and cut way back on cardio. I have just over a month before I go.
Thanks in advance!
Well, in 9 days it is unlikely that you will lose any muscle mass since you’ll be very active. You will lose fat and intramuscular glycogen, the later will make you look and feel like you are losing muscle, but you aren’t.
You might even lose some strength, temporarily, but that will be from the increase in physical activity. Your strength levels will be back up to par within 10 days of coming back.
During your trip I do recommend FINIBARS, and WORKOUT FUEL. I know I may sound like someone who is trying to sell his stuff, but seriously this stuff will help you. Both of these products were originally developed for the road cycling team sponsored by Biotest. Every 2 hours of walking I suggest that you take one FINIBAR and 1 scoop of WORKOUT FUEL.[/quote]
Thank you! I’m surprised (and pleased) you say I won’t lose muscle. I will definitely take your recommendation.
Hey CT,
Next week I’m off for a two week yacht cruise around the Mediterranean with friends of mine. We’ll be on the sea 24/7 and hardly any time to eat since it’s not a recreational cruise by any meaning. No weights either.
What kind of nutrition and supplementation would you recommend to keep muscle loss to a minimum ?
I have to prepare all of the food beforehand and i guess will have to eat everything cold/microwaved if time .
Thanks in advance.
ps.
my stats are: 6"1 at 185lb(8% bodyfat) justdone first contest 3 weeks ago
Sorry I posted this in the Fat Loss section by accident but it’s more about diet in general so I’m putting it here
Coach, after being on keto for awhile I’ve recently added carbs to my diet. 75g on cardio only days and 100g on workout days (this is total). All added carbs (~40 on off days and ~65 on workout days) are placed peri-exercise.
After 2 weeks at this level I haven’t gained any fat (if anything I’ve lost a little) and am up maybe .5-.75lb (obviously nothing signifcant and likely water/glycogen). My plan is to keep adding calories slowly until I hit a point where there is some fat gain and stop adding calories at that point if that seems like a good plan.
I’m only at 1750-1850 calories right now (195 g protein (~1.2g/lb), 75-100g carbs, 72g fat).
How much would be a good amount to add this week? 2-300?
What should be added? At a first glance I see protein could probably be brought up to 225 so thats about half of the added calories, what would you raise in terms of energy nutrients?
If carbs are added would they only be placed around workouts and if so does that mean adding no energy nutrients on off days? As of now it’s been 30g pre, 35g post.
I’m about 13% body fat and gain fat easily.
Thanks a lot, I know thats a bunch to throw out a once so I appreciate any answers you can provide
.