Diet Questions

Training
141

[quote]anth15 wrote:
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. [/quote]

This is my honest to God true answer. I used it… actually had success with it mostly because it suits my psychological eating patterns: I’m what we could call a semi-bulimic… I can go a long time without wanting to eat, but when I start eating I have a hard time putting the fork down!

And I personally don’t believe in forcing yourself to eat 6 times a day. To me it isn’t superior all other things being equal.

I personally eat when I’m hungry, which is often only twice a day BUT I make sure to have a perfect peri-workout protocol (which gives me roughly 1200 calories and 160g of protein). If I’m hungry more often during the day, I eat more often. I just make sure to stay in the proper food selection.

142

[quote]Eazy wrote:
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.[/quote]

In the grand scheme of things, it doesn’t really matter as long as you total daily fat intake is proper… which is around 90g per day for me.

143

  1. Before bed I consume Metabolic Drive and Fish Oil. In general I’m trying to increase my fiber intake and I’ve never heard of anyone eating green veggies before bed so I’m curious as to whether there would be any drawback to adding them to this pre-bed meal?

  2. Sometimes I cook with olive oil or put olive oil on my salads. Naturally not all of it that I pour I end up consuming, for instance with a salad a fair amount of oil settles at the bottom of the bowl. Any good rules of thumb for determining how much fat I’m consuming from it?

  3. I’m trying to stay lean while gaining mass (so no carbs except green veggies outside the workout protocol). With the low protein day should I increase the fat intake? Or would it stay the same? In my case that would mean 80g P, 90g F, 50g C = 1330 calories, which is very low (or is that part of the point)?

144

Hi Thib,

Are you going to be writing a new article any time soon covering your newly found nutritional views on planning a diet for fat loss and/or muscle gain?

Thanks!

145

Hi caoch,

About the low protein day… would it be necessary if one is intermittent fasting or does it become redundant? More specifically, I plan to experiment with the 16 hrs fast-8 hrs feast model. I think, but perhaps I’m wrong, that the fasting period improves protein synthesis as a low protein day would do.

BTW, me too, I’m never satisfied after a meal eating 5-6x/day, even on a caloric surplus. Maybe changing this eating pattern might help.

I’m also looking forward to know how the periWO protocol + 1-2 large meals/day is working for you.

Again, thank you for all this shared knowledge.

146

[quote]Enerexus wrote:
Hi caoch,

About the low protein day… would it be necessary if one is intermittent fasting or does it become redundant? More specifically, I plan to experiment with the 16 hrs fast-8 hrs feast model. I think, but perhaps I’m wrong, that the fasting period improves protein synthesis as a low protein day would do.

BTW, me too, I’m never satisfied after a meal eating 5-6x/day, even on a caloric surplus. Maybe changing this eating pattern might help.

I’m also looking forward to know how the periWO protocol + 1-2 large meals/day is working for you.

Again, thank you for all this shared knowledge.[/quote]

No, with intermittent fasting you do not need a low-protein day. The fasting has the same effect, probably even greater.

I’m not eating 1-2 meals… I’m eating when I’m hungry. Sometimes that’s 1-2 times per day, sometimes it’s 8.

147

[quote]Nima wrote:
Hi Thib,

Are you going to be writing a new article any time soon covering your newly found nutritional views on planning a diet for fat loss and/or muscle gain?

Thanks![/quote]

I have done several interviews with Nate Green, which will be turned into articles. I have not done a nutrition one yet, but that will eventually follow.

148

Coach,

With the new EFA supplement, if I was to start taking the recommended daily dosage(8-12caps) along with my daily Flameout(4-6caps), what would be the general guidelines for the rest of my daily fat intake? Would you still recommend 80-90g outside of the Flameout and FA3?

Thanks

149

Coach

I’m in week 10 of Jet Jacked. Next week I’m going to start rebound phase theoretically but I have to drop some pounds of fat still.

Loss fat process has been slow because I’ve adjusting continuously your nutrition guidelines and I’ve incorporated HOT-ROX and SWF in this lasts weeks, so my workouts has been amazing even though I didn’t have cheat meal in this week. Moreover I discovered because I’m so intolerant to Glutamine according to Dr Tom O’Bryan and Bob Guiel, so I wasn’t able to take it under your recommendations.

At this point, can I have some advice from you? For example, I don’t know if it’s better do a rebound phase adding carbs and avoid supplements as long as HOT-ROX, and come back to 2 blitz more weeks, or simply keep 1 or 2 more weeks with AM/PM training and increase WF to 2 scoops in both AM or PM workouts plus more steady cardio.

I’m a bit lost and I’d really appreciate some advice to make the correct decision.

Thanks.

150

Christian,

I recently purchased Rhodiola Rosea from Biotest after reading up on it, and due to you recommending it to another member whos lifestyle is similar to mine. I must say, I really haven’t felt this well in a very long time. I am working doubles and dealing with an incredible amount of stress on another level, all while training when i can and trying to drop 15 lbs to finally be where i need to be. Remarkably, My energy in the gym is up to a point i havent seen in a very long time, my fat has started to come off again, im feeling more energetic in the mornings, im less irritable, blah blah. Point is, my stress level isnt going down any time soon and i really like the way this product has me feeling. In the product information, it says to cycle 3 weeks on 1 week off or 6 weeks on 2 weeks off and so on.

My question is, if i cycle off for a week or 2 is it ok in your opinion to take another adaptogen in the meanwhile (such as schizandra, or siberian ginseng) or is it best to just not take any at all and get back on after a week or 2. If you think its ok to take one in between cycles, which would you suggest?

Thanks Alot!

151

Hey Coach,

Ive been consuming carbs for a while but had to stop a few months ago due to the fact that i am now carb intolerant.

i am very much insulin resistant (i never was before and could use it to my advantage during/post workout). Ive noticed a big change in my waist, all my fat is in the lower back/abdominal area and im a natural ectomorph (which is frustrating enough as it is) how would i go about putting on some quality mass while minimizing fat gains? none if possible?

im currently consuming around 2820 calories from proteins and fats. 6"2 @ 185lbs, 16.8% bf (used to be 197lbs @ 11-12% bf when i was insulin sensitive)

everytime i have even the slightest complex carb i smoothen out and feel like total shit!

i read that you eat only twice a day most of the time but have good peri-workout nutrition. I too have to force myself to eat those calories but ive grown resentment for food (except post workout, that shit goes down faster then my ex gf haha jk)

thoughts? and thanks man!

152

[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]

What are your thoughts when people recommend nutrients based on lean body mass vs. total weight? Based on your phrasing, this is for total weight, correct?

Thank you.

153

[quote]Loui.s wrote:
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)

What are your thoughts when people recommend nutrients based on lean body mass vs. total weight? Based on your phrasing, this is for total weight, correct?

Thank you.
[/quote]

Well you DO require more nutrients if you have more muscle. So someone who is 200lbs and 10% bodyfat will need more nutrients than someone who is 200lbs at 20%.

But the facts are:

  1. Very few people actually get their body composition measured

  2. Individuals have different metabolisms… some respond better to carbs than others, some can use more protein to build muscle than others, some are hypothyroid, some are hyperthyroid, etc. So you could have two guys of the exact same build, have two different nutrients requirement

  3. Establishing the quantity of nutrients you need according to your size (lean mass or total weight) is an imprecise estimation. And although a good starting point, the food intake will need to be adjusted to the individual’s response to the diet. The guidelines I give are just that, ‘guidelines’… start from there and make adjustments as you go along.

  4. Since any number we use will only lead to a good starting point, and that adjustments will have to be made, I don’t see the need to complicate my life by using lean body mass instead of total weight. Except for cases of obesity and contest shape bodybuilders.

154

Hi coach Thib

first off, although i have been training seriously for almost 3 years, it has been almost completly in Olympic Weightlifting. Anyway, i started to seriously train when i weighed about 160lbs and 9% body-fat and within about 2 years im now up to 215 and 15% bodyfat. So right now im about 7-8lbs over my weightclass limit of 207, so i have decided to try a short cut to get ride of the 7lbs.

I get plenty of protien each day, eat about every 2.5 hours, supplement my omega 3-6-9’s and usually dont worry about my carbs to much. I also average about 7-8 hours of sleep each night.

I have decided to go with a low-carb, high fat/protien diet and only a small amount of carbs with breakfast and a larger amount of carbs before and right after my workouts(which are mostly olympic weightlifting and some swimming)

So far i have lost about 6lbs, but i dont feel any leaner, in fact i dont feel tighter in the least, and although i have yet to get my body-fat% measured, it feels like i can grab more skin when i use my fingers(most notice-able on my triceps).

Am i doing something wrong or do i just need to give it more time??

155

Hi Thib,

Does the saying that ‘fat burns in a carbohydrate flame’ still hold much merit?

I’m hearing some conflicting views but the sources are questionable.

Thanks

156

Coach,
First of all, thanks for all the great work and tons of free advice you provide. I know you’re very busy so sorry for the long post, hopefully you will find some time to answer at least some of it.

Here is what I came up with after reading the peri-workout nutrition, amino pulsing and diet threads, based on what I can afford:

Pre-breakfast 30g whey isolate + 5g leucine
Breakfast 70 g carbs 45g protein [porridge with 2% milk bulked up with 30g whey]
Snack 300-400g fruit 60g carbs
15 min before lunch 5g leucine
Lunch 60g carbs 30g whey or solid (slow carbs - oats if shake)
Optional Snack (carbs or fat?) (+5g leucine?)

-40 30g whey isolate + slow carbs (oats? how much?)
-10 30g whey isolate+50g fast carbs (dextrose?)
Workout 30g whey + 5g leucine (+carbs if the workout is over 90min?)
+60 60g whey + 5g leucine

+90 Dinner 300g meat (60-90g protein, 30g fat), vegetables
Pre-bed snack 30g protein 30g fat (cheese or peanut butter?)

On top of that 2*2 fish oil capsules (two with breakfast two with dinner) and 500mg of Rhodiola Rosea (in the morning)

Like a lot of the UK people here I do not have access to Biotest supplements (or rather I could afford them if I started selling my organs…), so I have to use whey isolate as my protein powder. I would like to know what you think about the above (other than the fact that it won’t be optimal without CHY, which I do realize).

I could probably fit another supplement into my budget if there is something you consider to be extremely helpful. I was thinking about maybe something that improves CNS recovery, any ideas? Alternatively, I might sub some of the whey isolate with PeptoPro Casein Hydrolysate if I can afford it. If so, at which points during the day would it be the most effective if I was to use no more than 40g a day (that’s about how much I could probably add based on my budget)?

Will it make a difference whether my lunch is a shake or a solid meal? I will probably alternate between the two since I’ll be having that at my Uni and I’ll prepare whatever is more convenient that day.
Once I decide to start cutting should I just drop all the carbs except maybe the breakfast ones and keep everything else the same?

As for the non-workout days, should I substitute the peri-workout protocol with 5g leucine before dinner? Or just make sure I have the optional snack?
Finally, any thoughts about peanut butter as a pre-bed snack? What about barley as a carb source for lunch?
If you got this far thanks very much for reading.

B.

157

It would be interesting to get your reaction to Gary Taubes’ book Good Calories, Bad Calories, which has gotten a lot of attention over the past year. Obviously it’s not geared toward bodybuilders, but it would still be interesting if you’ve read it to hear what you thought.

158

Thib question about protein powder.

Im back in college now and i make my shakes (pre,peri,post) in the morning before i go to college. I wont be drinking them shakes for at least another 7 hours.

A guy in the gym yesterday said thats not the best idea as alot of germs and bacteria will grow? and that the protein will go to waste?

Whats your take on this?

:slight_smile:

159

hey thibs, is there really that significant of a difference between r-ala and regular lipoic acid? i seem to lose just as much fat as fast and get about the same energy boost from either compound. i remember in some really old articles before r-ala was all the rage dr. Berardi and even charles poliquin mentioned using it for various purposes(lipoic acid, not r-ala).

also, if i were to use lipoic acid for budget reasons, would it be more harmful healthwise in the long run? they say it becomes a PRO oxidant as opposed to r-ala which only contains the active portion of lipoic acid. if its not too detrimental healthwise then i dont see a reason not to use lipoic acid as a CHEAP and effective fat loss/energy booster. thanks a lot.

160

[quote]methias223 wrote:
hey thibs, is there really that significant of a difference between r-ala and regular lipoic acid? i seem to lose just as much fat as fast and get about the same energy boost from either compound. i remember in some really old articles before r-ala was all the rage dr. Berardi and even charles poliquin mentioned using it for various purposes(lipoic acid, not r-ala).

also, if i were to use lipoic acid for budget reasons, would it be more harmful healthwise in the long run? they say it becomes a PRO oxidant as opposed to r-ala which only contains the active portion of lipoic acid. if its not too detrimental healthwise then i dont see a reason not to use lipoic acid as a CHEAP and effective fat loss/energy booster. thanks a lot. [/quote]

Oh yeah, you are way better off with r-ala, especially for health reasons. In reality though, I don’t personally invest in r-ala as a stand alone. But if it is in a good product to modulate insulin or neural drive, then I see it as a bonus.