Diet Questions

Training
161

[quote]paul496 wrote:
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?

:)[/quote]

SOME products will indeed start to go to waste. For example some forms of creatine can degrade into creatinine (harmful). I don’t know the extent of potential protein degradation, but I would personally not chance it unless I can keep it refrigerated.

162

[quote]Christian Thibaudeau wrote:
paul496 wrote:
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:

SOME products will indeed start to go to waste. For example some forms of creatine can degrade into creatinine (harmful). I don’t know the extent of potential protein degradation, but I would personally not chance it unless I can keep it refrigerated.[/quote]

Thanks man. :slight_smile:

163

Umm, so I have a question…
I am just about to start my deload week and a random idea popped in my head and I want to know if it was a good one or not.
I am carb cycling and I’m wondering if during my deload week it makes sense from a recovery standpoint and just because my overall volume is half what it usually is if I should replace a lot of my carbs with more protien?? Like having beef with my eggs instead of oatmeal…

164

[quote]Alanis86 wrote:
Umm, so I have a question…
I am just about to start my deload week and a random idea popped in my head and I want to know if it was a good one or not.
I am carb cycling and I’m wondering if during my deload week it makes sense from a recovery standpoint and just because my overall volume is half what it usually is if I should replace a lot of my carbs with more protien?? Like having beef with my eggs instead of oatmeal…[/quote]

You got the right idea, but the wrong application.

A deload week is indeed to recover AND SURCOMPENSATE. So you shouldn’t only increase protein, but also good fats (omega-3s and other EFA) and even carbs (for the early part of the week).

For example:

Monday: High protein, relatively high carbs (100-150g more than you normally consume) add 12g of fish oil (or 6 Flameout) and 8g of EFA (FA3)

Tuesday: same as monday

Wednesday: high protein, decrease carbs by 50g (so 50-100g more than you are used to eating) add 6g of fish oil (total of 18g or 9 Flameout) and 4g of EFA (total of 12g of EFA)

Thursday: high protein, bring carbs back to their normal level, add 4g of fish oil (total of 22g of 10 Flameout), add 4g of EFA (total of 16g), add one serving of Power Drive after your workout (if you have one) or in mid-afternoon.

Friday: Low protein, tons of veggies, no starchy carbs, high dose of BCAAs throughout the day (total of around 60g spread over 6 intakes), keep fats the same, 1 serving of Power Drive, 5-10g of glycine at supper and before bed.

Saturday: Normal protein, normal carbs, fat stay at the same level as Friday, 2 servings of Power Drive, high dose of BCAAs throughout the day (total of around 60g spread over 6 intakes)10-15g of glycine at supper and before bed.

Sunday: Low protein, low carbs, fat stay at the same level, high dose of BCAAs throughout the day (total of around 60g spread over 6 intakes), 3 servings of Power Drive, 10-15g of glycine supper and before bed.

This protocol will optimize muscular, metabolic and neural recovery.

165

Wow, thanks so much for the reply!! I am looking forward to actually feeling totally recovered for once haha. That is great!

166

After low protein day, how long does it take to maximize anabolic response?

Does this make sense following low carb diet?

Monday: chest/back
protein: 1.75 (just guidelines quantity)

Tuesday: legs (no priority in my case my legs are very developed respect my torso, speed training when I was child)
protein: 1.5

Wednesday: off
protein: very low

Thursday: arms (priority)
Protein: 2.0 + para workout + cheat meal after PM workout

Friday: if I can train on Saturday, off. If not, delts (some heavy movements)
protein 1.5

Sunday.: off
protein: very low, cheat meal last meal

Thanks

167

hey Thibs, im a huge fan of poliquin’s licorice supreme. it gives me a fantastic energy boost. the only problem is that after about 5-6 days on the product i start getting massive water retention in the face. are there any remedies that you know of for this or should i maybe cycle something like Poliquin’s yin builder for 4 days then licorice for ~4 days to avoid side effects. thanks a lot

168

After eating, my body temperature rises. This seems to be the norm, but I notice it a lot more now. I notice this especially when eating a lot of carbs. Why is this? Does it have anything to do with the muscle-building process?

Thank you.

169

[quote]methias223 wrote:
hey Thibs, im a huge fan of poliquin’s licorice supreme. it gives me a fantastic energy boost. the only problem is that after about 5-6 days on the product i start getting massive water retention in the face. are there any remedies that you know of for this or should i maybe cycle something like Poliquin’s yin builder for 4 days then licorice for ~4 days to avoid side effects. thanks a lot[/quote]

You do understand why you are getting the water retention, right?

Licorice supreme extend the life of cortisol. Cortisol’s role is energy mobilization (it is sometimes reffered to as a low-grade adrenalin) which is why it gives you energy.

However cortisol elevation has also been linked to water retention (it is my theory that some bodybuilders who miss their peak and hold water despite manipulating their water, sodium and sometimes using diuretics is because they are stressed, get a cortisol peak and retain water).

When are you taking the product?

It is good (desired in fact) to have elevated cortisol in the morning, but not after noon and definetely not after 5pm.

So if you are taking licorice supreme later than 11am or noon, then you might be causing more harm than good.

If you are only taking it in the morning, I would try cycling it 4 days on 1 day off.

170

[quote]Loui.s wrote:
After eating, my body temperature rises. This seems to be the norm, but I notice it a lot more now. I notice this especially when eating a lot of carbs. Why is this? Does it have anything to do with the muscle-building process?

Thank you.

[/quote]

Carbs tend to help increase the conversion of the relatively inactive T4 hormone into the metabolism boosting T3 hormone.

So this might be part of the answer.

Changes in blood sugar levels might also play a role, as would probably digestion (thermic effect of feeding).

171

i only take licorice in the morning, never after 12. usually 2 tabs around 7am and 11am along with pantethine and alcar. ill try out your suggestion for 4 on 1 off. i just received some phosphatidyl serine and was wondering if you think that might might help out(800mg taken post workout and in the evenings of course).

also, is water retention a common problem with this product?

172

[quote]methias223 wrote:
i only take licorice in the morning, never after 12. usually 2 tabs around 7am and 11am along with pantethine and alcar. ill try out your suggestion for 4 on 1 off. i just received some phosphatidyl serine and was wondering if you think that might might help out(800mg taken post workout and in the evenings of course).

also, is water retention a common problem with this product?[/quote]

Yes the PPS in the evening will make a big difference. Yes, water retention is a common occurrence, it actually shows that it does what it is supposed to be doing.

173

i heard on one of the other threads that the fastest way you can replace a zinc deficiency is by drinking two of the liquid zinc tester bottles over a 48 hour period. supposedly that was covered in one of poliquin’s biosig seminars. i was just curious if you knew anything about that thibs, it sounds pretty interesting and since zinc is pretty important i wouldnt mind giving that a shot.

174

Coach, I’m wondering if you have any tricks of trade for an individual who is not hungry on the morning. It feels like I’m going to throw up after two whole eggs and some bread, I even get that “reflex” sometimes. I’ve been “morning-not-hungry” my whole life and can easily walk without food for 2 hours before I start feeling hungry. During the day I get hungry fairly easy.

My breakfast right now is :

5g Lucine
2 Scoops of Whey Concentrate in 1 1/2 cup milk (for extra calories)
2 Oranges
Some Yoghurt and 50g Blueberries in it, very little yoghurt.

Omega-3 capsules

I don’t go up in weight easily and can handle carbs very well, would appriciate any suggestions from you as right now it feels like my entire sucks because my breakfast is so poor. Thank you!

175

Hey CT, I am trying to gain as much muscle as possible; I have been following your protein pulsing idea, 3x a day and also the pre/during/post workout protocol. I’m also trying to put together a diet that will allow me to get the greatest gains. I read on one of your other boards that to get that greatest results from the insulin spike with the workout protocol and protein pulsing you should keep your carbs low throughout the day, I also thought that you said to get the best results from protein pulsing fats should be low too. I’m trying to get about 2813 - 3000 calories per day @ 158 lbs, 13% bf.

What is a ballpark estimate of carbs/fats I should be getting to get the best gains from the protein pulsing and workout protocol? I try to get 40g - 60g of carbs for my post workout meal.

Here’s the typical schedule that I follow on lifting days:

8:00 - 5g Leucine
8:10 - 12g HC
8:25 - Breakfast (fast absorbed meal, preferably fast acting protein with carbs) Egg Whites, Oatmeal

12:00 - Alpha-GPC
12:20 - 1 FINiBAR
12:30 - 2 Scoops Surge Workout Fuel
12:50 - 2 Scoops Surge Recovery + 5g creatine
1:00 - Workout (during workout sip 20g of CH)

-2:30- End of workout

3:20 - 5g Leucine,
3:30 - 12g HC + 5g creatine (should I get more CH here? 20g?)
3:45 - Lunch (40g -60g of carbs)

7:50 - 5g Leucine
8:00 - 12g HC
8:15 - Dinner

12:00 - Pre-Bed Meal (slow absorbed protein and fat for more calories) Cottage Cheese, Milk
- Casein Miscellar Shake

176

Coach

After 3 blitz weeks I’m doing a supercompensation week before fat loss weeks (I felt very well, no overtraining, but I thought in one step back to jump 2 foward as my fat loss is staled)

I include 50 grams of Quadricarbs 10 minutes pre workout. I’m getting fat around midsection. I left HOT-ROX, no coffee, lots hours sleeping and resting (incredible how many hours I’m sleeping) and my unique carbs are raspberries and blueberries (breackfast and first meal postworkout. Fats around 50-70 grams. I’m not counting them, sometimes I go to 2 handfull nuts.

How is it possible getting fat around midsection? Too much insulin and subsequent cortisol?

After such a hard training I’m becoming crazy with these details: in a blitz weeks I can’t loss fat and my strength and mass increse eating 2.000 kcal (I’m 187 lb) and in compensation week I’m feel sluggish and I’m getting fat around midsection.

I’m looking foward I,Bodybuilder and to do the whole para-workout and I’m afraid what happened if I intake all the protocol.

Thanks

177

I burp a lot with Metabolic Drive and Surge, both mixed with water, could I be intolerant or allergic to something in them?

Thanks,
Brent

178

I was wondering if CT, or anybody could take a look at and give me feedback to this new nutrition schedule i have set up. Any feedback would be much appreciated.

Workout days

9:30-pulse- 25 grams WH +5 g L-Leucine
10:00- 300 g berries + 10 egg whites
1:00 - pulse 25g WH+ 5g L-Leucine
1:30- 12 egg whites + 40g complex carbs + 2 Fa3 softgels + 1 cla softgel
3:00- Alpha-GPC
3:45- 1 FINiBAR
4:00 -2 scoops Surge Workout Fuel
4:15- 2 scoops Surge Recovery + 5 g creatine
4:30 - (workout starts) â?? start sipping on 25g WH + 5g L-Leucine
5:00 (middle of workout)- 1 scoop Surge Workout Fuel
530 â?? end of workout
630- 25 gm WH+ 5 g L-Leucine
7:00 - 60 g protein from extra lean beef + salad+ 1 pack Animal omega (by Universal) + 2 fa3 +1 cla+ 1 Tbsp oil
9:00 - 24 g of Regular Whey Protein
12:00 (pre bed)- 2 whole eggs + 1 scoop casein + 2 Fa3 + 1 cla + ½ Tbsp oil+ veggies

Non workout (HIIT Cardio)

9:30-pulse- 25 g WH + 5 g leucine
10:00-breakfast- 300 g berries + 10 egg whites
11:45- 1 scoop Surge Workout Fuel
12:15 - HIIT Cardio
12:45 Finish Cardio
2:00-pulse- 25 g WH + 5 g L-Leucine
2:30-lunch â?? 35 g protein from lean ground beef + veggies + 2 Fa3 + 1 Cla + ½ Tbsp Oil
6:30-pulse â?? 25 g WH + 5 g L-Leucine
7:00- dinner- 35 g protein from lean ground beef + veggies + 2 Fa3 + 1 cla + 1 pack of Animal Omega + ½ Tbsp Oil
9:00- 24 grams of regular whey protein
12:00- bre bed- 2 whole eggs + 24 g of Casein + 2 Fa3 +1 cla + 1 Tbsp. oil + veggies

Off day

i wanted this to be my low protein day, and i know how to incorporate the 80-100 grams of protein in either pulses throughout the day or just in my last 2 meals, but what i am wondering is what is a good idea of what else to eat as far as how much carbs and fat. and when?

btw i am 150 pounds at 10% body fat.

thanks alot to anyone who replies, your time is much appreciated.

179

I was wondering if somebody could give some nutrition advice to a relative newb. I don’t need the same level of detail you’d give to an elite athlete, because I’m not; just the outline.

My goal is to gain strength in the main lifts. I’ve been told I need to eat more to get stronger, so starting this month i increased my calories from 1300-1400 to 2000-2100. (I’m female, 130 lbs, don’t know bodyfat but you can get an idea from my profile pictures.) Obviously, I’d like to do this without getting fat. I am not good at losing weight and “just drop the fat later” is not something I’m sure I can do.

I lift on a 5x5 template 3 times a week and do cardio (usually running) 2-3 times a week.

Questions:

  1. how long should I keep eating this much?

  2. what should I be doing with macros?
    (what I already do: get >= 1 gram protein per pound of bodyweight; try to keep carbs under 100 g a day, though sometimes I miscalculate.
    Typical: 2002 kcal, p/f/c 172/95/105
    For practical considerations, I can’t cut out all processed foods, nowhere close. But I do eat vegetables at every meal.)

  3. If possible I’d rather get my food from food, not supplements, but if there’s something I absolutely need (beyond protein powder) let me know.

  4. Is there anything I should be doing with timing? Is it important to eat post-workout? (I work out at night, so I normally don’t eat afterwards.) Generally I eat three meals a day, and that’s somewhat of a necessity since I’m a college student.

Thanks for any help-- it’s much appreciated.

180

What are your opinions on the quality of food versus quantity?

This is not a question of “is it better to eat
a cookie or eat a piece of fruit?” It’s more of a question of organic versus
genetically modified/generic junk. It’s also a question of grass-fed verus store junk.

Basically, is it better to have one grass-fed steak or two regular steaks?

The number is arbitrary, but I just want to convey the idea.

Thank you.