Christian,
what is in your opinion, the best way to recover from adrenal fatigue?
if you can offer some guidance i appreciate it, thank you!
CT-
Pertaining to your recommendations for mass gain:
*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)
Outside of peri-workout where you obviously recommend your protocol, what should all the other carbohydrate sources you consume during the day be assuming lean mass gain? Would things like oatmeal, high fiber whole wheat wraps etc… be appropriate to accumulate the additional carbs or should I try and exclusively stick to fruits/vegetables only?
Thanks,
Darian
[quote]Jelena Abbou wrote:
Christian Thibaudeau wrote:
Pickles wrote:
Hi Coach,
Do you see any issues with obtaining all carbs outside of para workout from fruit (i.e. liver glycogen overfill from fructose).
I go mostly for apples and berries, I just find them more satisfying than plain oats or rice etc.
Many thanks
Most of my carbs come from fruit. Don’t forget that not all fruits contain a lot of fructose. Most of them are less than 50% fructose.
http://www.thepaleodiet.com/nutritional_tools/fruits_table.html
Are you looking only at fructose or Total metabolic fructose?
And up to what number you prefer your fruit to be?
[/quote]
Coach, i’m interested to know this as well
Hey Coach,
I’ve been studying the para workout thread and a few others and I believe i just have a few more questions i need answered and i should be good to go.
I’m coming off a 6 month diet based around your carb cycling codex. I know thats way too long to diet and i know the CCC is outdated.
I went from a 222lbs to about 197lbs.
My days have been looking like this
High day-2700 calories 262g protein 213g carbs
Med day-2400 Calories 262g protein 140g carbs
Low day-2100 calories 285g protein 67g carbs
Carbs were kept to breakfast and pre workout for the most part. I consider the cut successful and my current avatar is me at around 201lbs.
I’d like to put on some size and keep the fat gain to a minimum. Maybe even experience some recomp.
So i purchased some Finibars,Surge Recovery,Surge Workout Fuel.
I’ll be following HSS-100 for now.
the protocol providing around 1000 calories and 120-150g carbs. I’m hesitant to add in too many outside of para and decided it would be around 120 outside of the workout.
My question is, where should i have these carbs?
630am-breakfast:Cup of oatmeal serving blueberries with protein. 74g carbs
930:meal2
12:meal3
2:30-meal 4 (serving of brown rice with 2 chicken breasts) 72g carbs
Para workout protocol begins with finibars at 3:30
training begins at 5
So would i be better off consuming the large carb meal at breakfast or 2 hrs preworkout?
[quote]Lunarisx718 wrote:
Hey Coach,
I’ve been studying the para workout thread and a few others and I believe i just have a few more questions i need answered and i should be good to go.
I’m coming off a 6 month diet based around your carb cycling codex. I know thats way too long to diet and i know the CCC is outdated.
I went from a 222lbs to about 197lbs.
My days have been looking like this
High day-2700 calories 262g protein 213g carbs
Med day-2400 Calories 262g protein 140g carbs
Low day-2100 calories 285g protein 67g carbs
Carbs were kept to breakfast and pre workout for the most part. I consider the cut successful and my current avatar is me at around 201lbs.
I’d like to put on some size and keep the fat gain to a minimum. Maybe even experience some recomp.
So i purchased some Finibars,Surge Recovery,Surge Workout Fuel.
I’ll be following HSS-100 for now.
the protocol providing around 1000 calories and 120-150g carbs. I’m hesitant to add in too many outside of para and decided it would be around 120 outside of the workout.
My question is, where should i have these carbs?
630am-breakfast:Cup of oatmeal serving blueberries with protein. 74g carbs
930:meal2
12:meal3
2:30-meal 4 (serving of brown rice with 2 chicken breasts) 72g carbs
Para workout protocol begins with finibars at 3:30
training begins at 5
So would i be better off consuming the large carb meal at breakfast or 2 hrs preworkout?
[/quote]
Keven (the guy on the left in the I, BODYBUILDER pic) just started his mass-gaining phase. He obviously wants to stay as lean as possible.
I believe that the peri-workout protocol is the foundation to that. And as such it is the ONLY thing that is set in stone with his diet. I do not like to have him eat by the clock or use an exact amount of food.
What I do is give him guidelines to follow…
-
Perfect peri-workout protocol… if you got that right you will grow and rarely lack anything.
-
Eat when you are hungry… don’t force feed yourself; but don’t go hungry. Eat so that after each meal you are full, and only have the next meal when you are hungry again.
-
Eat as much as you want at each meal as long as you pick from those categories:
CATEGORY 1
fish
chicken
turkey
beef
bison
venison
eggs
protein powder
CATEGORY 2
rice
potatoes
sweet potatoes
cream of wheat
Ezekiel bread
rice cakes (no flavoring)
oatmeal
fruits
CATEGORY 3
green veggies
tomatoes
The first two meals of the day are approximately half category 1 and half category 2. All the other meals are half category 1 and half category 3.
So if you eat 4 times a day you will have 2 of each type…
If you eat 6 times a day you will have 2 category 1&2 meals and 4 category 1&3 meal
etc.
He also has 2 caps of Flameout and 2 caps of essential fatty acids (coming up soon) with every meal.
[quote]Christian Thibaudeau wrote:
He also has 2 caps of Flameout and 2 caps of essential fatty acids (coming up soon) with every meal.[/quote]
Does this mean we can expect a blend of EFAs from Biotest in the near future?
[quote]Christian Thibaudeau wrote:
Lunarisx718 wrote:
Hey Coach,
I’ve been studying the para workout thread and a few others and I believe i just have a few more questions i need answered and i should be good to go.
I’m coming off a 6 month diet based around your carb cycling codex. I know thats way too long to diet and i know the CCC is outdated.
I went from a 222lbs to about 197lbs.
My days have been looking like this
High day-2700 calories 262g protein 213g carbs
Med day-2400 Calories 262g protein 140g carbs
Low day-2100 calories 285g protein 67g carbs
Carbs were kept to breakfast and pre workout for the most part. I consider the cut successful and my current avatar is me at around 201lbs.
I’d like to put on some size and keep the fat gain to a minimum. Maybe even experience some recomp.
So i purchased some Finibars,Surge Recovery,Surge Workout Fuel.
I’ll be following HSS-100 for now.
the protocol providing around 1000 calories and 120-150g carbs. I’m hesitant to add in too many outside of para and decided it would be around 120 outside of the workout.
My question is, where should i have these carbs?
630am-breakfast:Cup of oatmeal serving blueberries with protein. 74g carbs
930:meal2
12:meal3
2:30-meal 4 (serving of brown rice with 2 chicken breasts) 72g carbs
Para workout protocol begins with finibars at 3:30
training begins at 5
So would i be better off consuming the large carb meal at breakfast or 2 hrs preworkout?
Keven (the guy on the left in the I, BODYBUILDER pic) just started his mass-gaining phase. He obviously wants to stay as lean as possible.
I believe that the peri-workout protocol is the foundation to that. And as such it is the ONLY thing that is set in stone with his diet. I do not like to have him eat by the clock or use an exact amount of food.
What I do is give him guidelines to follow…
-
Perfect peri-workout protocol… if you got that right you will grow and rarely lack anything.
-
Eat when you are hungry… don’t force feed yourself; but don’t go hungry. Eat so that after each meal you are full, and only have the next meal when you are hungry again.
-
Eat as much as you want at each meal as long as you pick from those categories:
CATEGORY 1
fish
chicken
turkey
beef
bison
venison
eggs
protein powder
CATEGORY 2
rice
potatoes
sweet potatoes
cream of wheat
Ezekiel bread
rice cakes (no flavoring)
oatmeal
fruits
CATEGORY 3
green veggies
tomatoes
The first two meals of the day are approximately half category 1 and half category 2. All the other meals are half category 1 and half category 3.
So if you eat 4 times a day you will have 2 of each type…
If you eat 6 times a day you will have 2 category 1&2 meals and 4 category 1&3 meal
etc.
He also has 2 caps of Flameout and 2 caps of essential fatty acids (coming up soon) with every meal.[/quote]
Thanks so much Coach! Can’t wait for my shipment to arrive so i can start the protocol!
Hey coach.
I’m looking for some enlightenment regarding why a bodybuilder on a (predominantly) keto diet would benefit from fruit (fructose) intake.
To my understanding, fructose replenishes liver glycogen, and does not evoke much of an insulin response.
Please correct me if I’m wrong, but this tells me that you’ll provide your liver with carbs so that it can go on for a while without relying on ketones, however the fructose will not serve to shuffle any energy into muscles as glycogen (once again, as the insulin response isn’t there to do so).
So, the end result of having a few pieces of fruit a day are;
-You are no longer in a state of ketosis for a short while (bad)
-You have no additional stored muscle glycogen (bad)
-But you don’t store fat directly from the carbs (good) - although since you wont be in a state of ketosis for a few hours, you wont be using fat as primary energy source (bad)
-The only benefit that remains then, is the fiber/vitamin/anti-oxidant content?
Presumably I’m wrong, which I do hope is the case because I adore fruit, however with my current logic I can not justify eating it. Any input would be appreciated =)
[quote]GoDawgs wrote:
Christian Thibaudeau wrote:
He also has 2 caps of Flameout and 2 caps of essential fatty acids (coming up soon) with every meal.
Does this mean we can expect a blend of EFAs from Biotest in the near future?[/quote]
Yes, I’m using it right now.
[quote]Intermezzo wrote:
So, the end result of having a few pieces of fruit a day are;
-You are no longer in a state of ketosis for a short while (bad)
-You have no additional stored muscle glycogen (bad)
-But you don’t store fat directly from the carbs (good) - although since you wont be in a state of ketosis for a few hours, you wont be using fat as primary energy source (bad)
-The only benefit that remains then, is the fiber/vitamin/anti-oxidant content?
Presumably I’m wrong, which I do hope is the case because I adore fruit, however with my current logic I can not justify eating it. Any input would be appreciated =)
[/quote]
-
Actually the ketogenic state is somewhat overrated. Low carbs diet will work regardless of if you are in ketosis or no. Furthermore, increasing liver glycogen will not kick you out of ketosis. Liver glycogen is ‘survival’ energy reserve and normal doesn’t interfere with establishing a ketogenic state.
-
The fact that you have no additional muscle glycogen would actually contradict your first point. Low muscle glycogen is one of the things that lead to ketosis. HOWEVER understand one thing… VERY FEW fruits are actually all fructose. In fact man of them have less than 25% fructose relative to total carbs content.
-
Just because you are not in ketosis doesn’t mean that you don’t use fat for fuel. Heck, at complete rest, even if your glycogen stores are full, more than 70% of your energy comes from fat!
-
The main benefit for a dieter is the maintenance of metabolic rate. I believe that liver glycogen stores, as the ‘emergency’ supply acts like a barometer. When liver glycogen is low it is an alarm signal, the body downregulates metabolism and increases hunger. By replenishing liver glycogen stores in the morning you prevent that from happening.
Coach,Im cuting right now,I try to keep my carbs near to zero,but as I rly love fruits sometimes,I give up and have a fruit or two.Are they really bad?I am a bit of a carbophobic and seriously I feel guilty.Im using your war-room strategies right now.Today is my off day but I did 20 minutes of LIT cardio,and then ate a big peach,a pear and 3 plums,other then that Ive eaten meat,and vegetables throughout the day,will they shit my diet?Also is cheating once a week very disastrous or its ok?I mean ,I know that it isnt optimal but I miss my fruits and maybe a sweet thingy :P.
thanx in advance.
~Marlind
UH also,My mom cooks plums,she boils them with water and sacharine.The result is a type of juice with plums inside,its pretty refreshing,is it bad or should i drink it.Right now Ive been restricting myself,and even though the people around me are eating the things I cant ,its been 4 weeks that I havent eaten them exept in my cheat days.
CT,
Quick question regarding an early morning meal. I wake up at 6:00 a.m. and begin my lifting session at 8:15 a.m. most days.
I have a FINiBAR at 7:30, 1 scoop of Surge WO Fuel at 7:45 a.m. and begin the session at 8:15 a.m.
The problem is that after I wake up and by the time I start my pre-workout loading I am absolutely starving and in need of nutrients.
What is your opinion/recommendation on eating something when I wake up before training? I do not respond well to high fructose fruits early in the morning like that, gassy side-effects.
Thanks for the help!
[quote]Marlind wrote:
Coach,Im cuting right now,I try to keep my carbs near to zero,but as I rly love fruits sometimes,I give up and have a fruit or two.Are they really bad?I am a bit of a carbophobic and seriously I feel guilty.Im using your war-room strategies right now.Today is my off day but I did 20 minutes of LIT cardio,and then ate a big peach,a pear and 3 plums,other then that Ive eaten meat,and vegetables throughout the day,will they shit my diet?Also is cheating once a week very disastrous or its ok?I mean ,I know that it isnt optimal but I miss my fruits and maybe a sweet thingy :P.
thanx in advance.
~Marlind[/quote]
That’s not a problem at all. If anything it probably will be beneficial on the long run. Even the most severe low-carbs diet give the guideline carbs: less than 50g.
You basically can have at least 50g of carbs per day without affecting a low carbs diet. And a hard training individual can arguably consume 100g or so per day with zero ill-effect.
[quote]Marlind wrote:
UH also,My mom cooks plums,she boils them with water and sacharine.The result is a type of juice with plums inside,its pretty refreshing,is it bad or should i drink it.Right now Ive been restricting myself,and even though the people around me are eating the things I cant ,its been 4 weeks that I havent eaten them exept in my cheat days.[/quote]
Don’t drink anything with calories in them, except for protein shakes.
[quote]Christian Thibaudeau wrote:
Marlind wrote:
UH also,My mom cooks plums,she boils them with water and sacharine.The result is a type of juice with plums inside,its pretty refreshing,is it bad or should i drink it.Right now Ive been restricting myself,and even though the people around me are eating the things I cant ,its been 4 weeks that I havent eaten them exept in my cheat days.
Don’t drink anything with calories in them, except for protein shakes.[/quote]
Thanx Thibs,following your guidelines(I read a hell of your articles starting from the begging)Ive added a little muscle and lost a hell of fat and for the first time in my life my abs are starting to show.I wanna get at 8-9%bf and then use your protocols(as much as I can as Biotest is not available in here)and be careful on what I eat so I bulk without getting fat.
thanx Coach
Chris what do you think of Hemp Seeds?
3 tbs, 30 gr has
174 calories
13.5 g fat
11 gr protein
there is 7.5 g Omega 6-LA
3 g Omega 3 ALA
0.6 g super omega 6 GLA
0.3 g super omega 3 SDA
CT,
I am trying to cut for a short while (2 months). I have started your OVT program and recently read on T-Cell your advice to Prof X. You talked about having a high carb meal for meal 6 on Thursday and having Sunday as a cheat day. Up until now I have been getting in around 325-350 grams on protein a day. On the days without the cheat meals can I still keep my protein intake at that or would it be best to lower that too?
Thanks
Coach, when adding 20-40g of carbs to the first two meals of the day, is there an upper limit of how many grams of fat should be in those meals? Thanks in advance for any insight.
WHat your honest opinion of the warrior diet, I just read the interview with Ori, and TC. Seems interesting but i dont know how it would work today with all the different types of food and pesticides, geneticly modified foods, trans fats, and shitty refined foods. What do you say for a one month try of it. You ever tried or know anyone who got results? Or a modification.