Hey Coach,
I just bought your “Get Jacked Fast” e-book and had a question about the para and post training supps.Knowing what you learned since writing the book about para and post training nutrition,do you still make the same recommendations?Like the BCAA’s para with Surge WF,I heard that BCAA’s can interfere with Surge WF absorbtion.Also about adding FINiBAR or Alpha-GPC in the more anabolic weeks of it.I know you might not wanna post it here if its changed since its not a free book,but feel free to PM me.Looks brutal,can’t wait to start it.
Thanks,
Sean
EDIT
I want to make it clear that I’m in no way questioning your knowledge or program,and I’m gonna take a no bullshit soldier mentality in following it,just the recent posts you have written that BCAA’s role in workout nutrition is outdated after your recent discoveries.
[quote]Christian Thibaudeau wrote:
dphillips wrote:
Coach Thibs,
I know in the past you have had body comp. clients do two full workouts in a week of only metabolic pairings. Do you still think that is an effective method?
THANKS IN ADVANCE! YOUR LOCKER ROOM KICKS ASS!
I use a somewhat similar tactic with females who want to drop down fat fast…
We do only metabolic work (a circuit really) for the lower body, 3 times a week, and end the workout with upper body work performed normally.
E.g.
DAY 1 - Squat pattern
A1. Back squat 4-6 reps
A2. Power clean 4-6 reps
A3. Jump squat (30% bodyweight) 10-12 reps
A4. Vertical jumps or box jumps 15-20 reps
A5. Bodyweight only squat max in 30 seconds
Performed 3-4 times
Then a Chest/Back pairing is done for 3-4 sets of regular lifting
DAY 2 - Bend over pattern
A1. Romanian deadlift 4-6 reps
A2. Power snatch 4-6 reps
A3. Jump goodmorning(30% bodyweight) 10-12 reps
A4. Broad jumps 15-20 reps
A5. Reverse hyper max in 30 sec
Performed 3-4 times
Than two shoulders exercises are performed
DAY 3 - Split pattern
A1. Split squat 4-6 reps/leg
A2. Split power clean 4-6 reps/side
A3. Jump lunges (15% bodyweight) 10-12 reps total
A4. Step-up jumps 15-20 reps total
A5. Mountain climber or high knees running max in 30 seconds
Performed 3-4 times
Than a biceps/triceps pairing is performed of 3-4 sets
The fourth day is an energy system day:
10 minutes low-intensity
Abs
10 minutes intervals
Abs
20 minutes low-intensity[/quote]
Hey Coach,
I’ve always thought that you should do high technical lifts such as power cleans and power snatches before compound movements such as squats and romanian deadlifts. A few years ago a coach at Stanford explained to me that the fatigue of say the squats, will screw up the power cleans. Would you rest after the squats, such as 30 seconds, then perform the power cleans to help remedy this situation? Thanks
Coach the new setup is amazing. Thank you for all the hard work! I am struggling on staying on a ckd diet, I have been doing it for the past year and have gained significant amount of muscle. My body comp changes from week to week, depending on how I reload over the weekend. I really want to start including carbs back into my life regularly, how could I do this? I just want to lean up a little bit more since my muscles have filled up.
I was thinking of not doing the weekend reloads including carbs paraworkout and in the mornings. I would say about 50 grams in the mornings and another 100 grams paraworkout and also having just 1 clean cheat meal a week. Please help, I am so drained on being on a ckd. Thank you very much. P.S. Cant wait to include the Anaconda in paraworkout nutrition. The finibars kick ass!!
[quote]Christian Thibaudeau wrote:
If the right types are consumed at the right time it can work magic![/quote]
Coach
The right types of carbs are Biotest dependent? I mean, palatinose and oligodextrine rice are basic in paraworkout.
But those haven’t access to Biotest products, is it worth try a protocol? If so, how do we set up the amount the carbs and types for that great results?
Thanks
[quote]michell wrote:
Christian Thibaudeau wrote:
If the right types are consumed at the right time it can work magic!
Coach
The right types of carbs are Biotest dependent? I mean, palatinose and oligodextrine rice are basic in paraworkout.
But those haven’t access to Biotest products, is it worth try a protocol? If so, how do we set up the amount the carbs and types for that great results?
Thanks
[/quote]
You can always work around it, but yeah, to get optimal results you need the proper carbs and protein.
It’s not so much that the proper carbs are Biotest dependant, but rather that Biotest is the only company willing to cut into profit margin to offer the best ingredients (which are way more expensive).
[quote]The Austrian Oak wrote:
CT,
I know that you like intervals for fat loss. Would you recommend doing steady state in addition?
Is it true that low intensity cardio primarily uses fat as energy and high intensity uses carbs?
Is one type of cardio really better at preserving muscle?[/quote]
Actually I don’t really like intervals, dunno where you got that idea. I use it from time to time, but I prefer metabolic pairings to intervals when doing higher intensity stuff.
No.2 is correct, however steady state/low intensity cardio burns less calories per minute. So the total amount of fat burned isn’t that different.
No.3 is diet dependent. intervals on a low carbs diet will really cut into your muscle mass, but intervals on a moderate carbs diet isn’t as bad.
[quote]Christian Thibaudeau wrote:
The Austrian Oak wrote:
CT,
I know that you like intervals for fat loss. Would you recommend doing steady state in addition?
Is it true that low intensity cardio primarily uses fat as energy and high intensity uses carbs?
Is one type of cardio really better at preserving muscle?
Actually I don’t really like intervals, dunno where you got that idea. I use it from time to time, but I prefer metabolic pairings to intervals when doing higher intensity stuff.
No.2 is correct, however steady state/low intensity cardio burns less calories per minute. So the total amount of fat burned isn’t that different.
No.3 is diet dependant. intervals on a low carbs diet will really cut into your muscle mass, but intervals on a moderate carbs diet isn’t as bad.[/quote]
This is where I got it from…
HIIT vs. moderate - low intensity cardio
What do you think is better for a fat loss while maintaining muscles?
And when is the perfect time for you (training days, non-training days, in the morning, in the evening, 2 times a day …)?
[quote]Germanbadenglish wrote:
HIIT vs. moderate - low intensity cardio
What do you think is better for a fat loss while maintaining muscles?
And when is the perfect time for you (training days, non-training days, in the morning, in the evening, 2 times a day …)?[/quote]
As for the type, it depends on your diet. Low-intensity if you are low-carbing, HIIT if you are ingesting a moderate amount of carbs.
The perfect time is when you can do it! There isn’t a significant difference in effect, but I feel that in the morning or before bed are good times
how do you feel about fasted cardio first thing in the morning on an empty stonmach?
Coach,
I’ve got a quick question regarding implementing protein pulsing when your goal is fat loss.
I am currently 5’ 10", 195 lbs., with a 7.8% BF level (12-fold, measured by local BioSig advisor). I would like to get down to around 5~6% and hopefully maintain my current strength levels. The thought is that reducing my fat level would increase footspeed and my VJ due to the reduced weight. . . and it’s summertime, so a six-pack wouldn’t be a bad thing to have.
I’m currently following a WSFSB plan which has worked well, but my fat loss has stalled. I’m debating whether to switch to a more fat-loss oriented program, or continue with the WSFSB plan and drop the RE day in favor of a metabolic workout and increase the HIIT and/or cardio.
Long story short – would implementing the protein pulsing protocol you have described work for fat loss in conjunction with my workout progam, or should one use the protein pulsing for strength-based cycles?
[quote]Christian Thibaudeau wrote:
As for the type, it depends on your diet. Low-intensity if you are low-carbing, HIIT if you are ingesting a moderate amount of carbs.
The perfect time is when you can do it! There isn’t a significant difference in effect, but I feel that in the morning or before bed are good times[/quote]
Okay, thanks.
And when I am doing something like carb cycling? Then it is day-specific, I think.
Hey Cousin_Barry,
If you think about what is happening with pulsing you will see how no matter what your goal, it is the most effective way to eat. Anabolism doesn’t necessarily just mean “gaining muscle”. It can practically speaking, mean maintaining muscle while you lose bodyfat since your body is “anabolic” with respect to muscle tissue and “catabolic” with respect to fat.
Pulsing, while keepin calories controlled with your solid meals is THE best way to lean out without losing mass (and maybe gaining a little).
DH
[quote]Germanbadenglish wrote:
Christian Thibaudeau wrote:
As for the type, it depends on your diet. Low-intensity if you are low-carbing, HIIT if you are ingesting a moderate amount of carbs.
The perfect time is when you can do it! There isn’t a significant difference in effect, but I feel that in the morning or before bed are good times
Okay, thanks.
And when I am doing something like carb cycling? Then it is day-specific, I think.[/quote]
Correct. Its simple really, if your glycogen stores are depleted (feeling flat) then HIIT is a no-no
[quote]singram wrote:
Hey Coach,
I just bought your “Get Jacked Fast” e-book and had a question about the para and post training supps.Knowing what you learned since writing the book about para and post training nutrition,do you still make the same recommendations?Like the BCAA’s para with Surge WF,I heard that BCAA’s can interfere with Surge WF absorbtion.Also about adding FINiBAR or Alpha-GPC in the more anabolic weeks of it.I know you might not wanna post it here if its changed since its not a free book,but feel free to PM me.Looks brutal,can’t wait to start it.
Thanks,
Sean
EDIT
I want to make it clear that I’m in no way questioning your knowledge or program,and I’m gonna take a no bullshit soldier mentality in following it,just the recent posts you have written that BCAA’s role in workout nutrition is outdated after your recent discoveries.[/quote]
I think there is a good number of us that is interested in an answer to this questions. Not sure where to turn for updates to “Get Jacked Fast.” An update to the supplements protocol in the book would be a great resource for those of us who purchased the book and are currently doing the program.
[quote]HBSBound wrote:
singram wrote:
Hey Coach,
I just bought your “Get Jacked Fast” e-book and had a question about the para and post training supps.Knowing what you learned since writing the book about para and post training nutrition,do you still make the same recommendations?Like the BCAA’s para with Surge WF,I heard that BCAA’s can interfere with Surge WF absorbtion.Also about adding FINiBAR or Alpha-GPC in the more anabolic weeks of it.I know you might not wanna post it here if its changed since its not a free book,but feel free to PM me.Looks brutal,can’t wait to start it.
Thanks,
Sean
EDIT
I want to make it clear that I’m in no way questioning your knowledge or program,and I’m gonna take a no bullshit soldier mentality in following it,just the recent posts you have written that BCAA’s role in workout nutrition is outdated after your recent discoveries.
I think there is a good number of us that is interested in an answer to this questions. Not sure where to turn for updates to “Get Jacked Fast.” An update to the supplements protocol in the book would be a great resource for those of us who purchased the book and are currently doing the program. [/quote]
I know,I’ve done a search on it,and a few folks have asked this question,but Coach Thibs hasn’t answered it yet.I’m just curious,I mean the program looks awesome(and I’m sure this is what Bartl used for his transformation,so I know its effectivenes) and I’m quite sure the supplementation is right on,but the recent statement that BCAA’s are no longer needed prior or during workouts is what I would like an answer on.
Coach,
I take 30 g fish oil per day for a fat loss aid and want to add some CLA in there too. how many grams of CLA per day is optimal?
200lbs 10% bf
[quote]Christian Thibaudeau wrote:
Germanbadenglish wrote:
HIIT vs. moderate - low intensity cardio
What do you think is better for a fat loss while maintaining muscles?
And when is the perfect time for you (training days, non-training days, in the morning, in the evening, 2 times a day …)?
As for the type, it depends on your diet. Low-intensity if you are low-carbing, HIIT if you are ingesting a moderate amount of carbs.
The perfect time is when you can do it! There isn’t a significant difference in effect, but I feel that in the morning or before bed are good times[/quote]
Coach, would before bed have any negative impact on cortisol though? Or is this over analyzing?
Christian, I’m wrapping up 12 weeks of the get Jacked program. I followed it to the tee and have seen awesome results. My question is this: I want to lose an additional couple percent bodyfat (now at around 10%), I’ve been cutting for over a year (went from 210 to 162) and I want to know what I should do after the get jacked program.
I know I should take time off before attempting more fat loss, but how long and what should my eating be like? I’ve been cutting for so long- should I have a maintainence period and what should my macros be? Thank you so much, I appreciate everything.
Coach Thibs,
I’ve read from Shugart that you’ve done the V-Diet, twice if I’m not mistaken. Tho I can’t find your response while on it could you tell me how it went for you, what did you loose, did you do the diet/weight training part verbatim?
I appreciate it as I’m about to do it (stuff comes in on Wednesday) and I guess hear your experience on it
Thank you
-Rob