When you did your first transformation´s atricles and “Running Man” you stood by IBUR for effective fat loss but I haven´t seen this or any other interval training method (400m sprints or regular intervals) on your newer articles about fat loss and the same seems to have happened with circuits. Do you now favor metabolic pairings over intervals and/or circuits in every scenario or does it depend on other factors?
Also, I read on this thread that you don´t like oatmeal… Would you mind elaborating on this a little bit for me please?
If one was to do a no carbs diet lets say for 12 weeks straight would it speed up fat loss if they did not carb up at all or would weekly/biweekly carb ups slow it down? What if the person is an extreme endomorph and stores fat easily?
Also,
whats the best way to come off of this kind of diet and keep the fat off when trying to put on lean mass?
Thanks!
Nima
Read my ‘Refined physique transformation’ for this info
Thats actually my favorite article written by you but im still confused on the best approach to transitioning to a lean mass gaining phase, speicifically figuring out pro/carbs/fat grams based on bodyweight/bodyfat.
ive been thinking about do the full Atkins’ diet. two of my co workers have seen serious results but they both are severely over weight. I way 204lbs at an even 6ft, is this too aggressive of a diet. do i have to worry about muscle loss? if so is there something i can do to prevent it?
I remember reading in one of your articles that L-leucine spikes insulin pretty much like eating carbs. Does this mean that adding leucine to a high-fat meal would be detrimental to fat loss (or possibly lead to fat gain) in a similar way to eating carbs + fat in the same meal?
hey coach
i’m currently following your refined physique transformation. unfortunately i can’t really afford Surge at the moment (college student etc).
For my para workout carbs i’ve been eating yogurt and applesauce. Do you know of any ideal carb-foods to eat for para workout (or at least if there are some better than yogurt/applesauce)?
While there are bound to be many intricacies due to each person’s unique physiology, is the general idea behind pre-contest water manipulation to increase fluid intake a few days out in order to get the body in “flushing” mode and then to cut fluid intake out a day or two before in order to get the body to continue to flush water before things (possibly with the brief addition of a mild natural diuretic) like aldosterone and ADH have a chance to adjust and cause the body to retain water in response to intake having been cut?
I’m taking 1 gram of Fenugreek before meals. I also take 500 mg Rhodiola, 500 mg Holy Basil and 400 mg Gymnema first thing in the morning.
This might be needless worrying, but is it okay to take these herbal supplements at the same time, or might they be competing for “uptake” the same way that some amino acids and some minerals can? I’m trying to stagger intake by 5 minutes, but maybe that’s unnecessary? (I hope so).
Also, i would like to take Alpha Male at the same time, so the same question applies… am i better off taking it separately? (I know you like taking Tribulus at night, but Alpha Male intereferes with my sleep so that’s not possible).
Also, if my dosages could be increased, please advise.
My goal - stubborn fat loss, and I have poor carb tolerance. Thank you for your time!
While there are bound to be many intricacies due to each person’s unique physiology, is the general idea behind pre-contest water manipulation to increase fluid intake a few days out in order to get the body in “flushing” mode and then to cut fluid intake out a day or two before in order to get the body to continue to flush water before things (possibly with the brief addition of a mild natural diuretic) like aldosterone and ADH have a chance to adjust and cause the body to retain water in response to intake having been cut? [/quote]
[quote]R1boogeyman wrote:
ive been thinking about do the full Atkins’ diet. two of my co workers have seen serious results but they both are severely over weight. I way 204lbs at an even 6ft, is this too aggressive of a diet. do i have to worry about muscle loss? if so is there something i can do to prevent it?[/quote]
Anytime you restrict caloric/nutrients intake you increase the risk of muscle loss. But those who actually lose muscle mass are those that:
Cut calories/energy intake too much (this actually often occurs when someone who has been eating tons of carbs switch to a low-carbs diet)
Diets for too long (nobody should diet strictly for more than 10-12 weeks, 8-10 is even better, after which you need a 1-2 weeks break)
Change his lifting style to lighter lifting
So in order to avoid losing muscle mass, on any diet, don’t reduce calories/energy intake too much too soon; keep lifting heavy (generally if you are not losing strength, you are not losing muscle); don’t diet for too long.
I finished loosing 30Kgs (66 pounds) a year ago and started traning for mass and to get rid of excess skin.
I put on some muscle but I kept eating the same number of calories every since due to my fear of putting weight back (i guess i’ve been at a plateau for the past year).
I want to start carb cyling to boost up my metabolism and put on some mass while getting rid of some unwanted fat I still have in my gut.
For a 17 year old, who has been eating under maintenance calories for over a year and want to loose a bit more fat, what would be more effective?
A carb cycling diet where I have Low/ Moderate/ Days or No / Low/ High days?
(lifting weights 3-4 times a week)
I don’t think I have much potassium at all but I add sea salt to almost all of my meals and take 5-12g of creatine a day. Should that be good enough? And is the glycerine for electrolyte balance too?
Potassium deficiency is one of the most common side effect of a low carbs diet. And potassium is needed for muscle contraction and water balance.
If you are potassium deficient your strength will go down. And no, simply adding sodium will not do. You need sodium and potassium to be in balance. Sodium increases extracellular water retention, potassium intracellular (in the muscle) retention.[/quote]
How much potassium and sodium should be ingested daily when on a low carbs diet? Should the amount vary on work out days and off days?
If on a keteogenic diet, 50g of carbs or less and i only eat trace carbs outside of workout, would
25g carbs 10min before workout
25g carbs + 30 whey isolate during workout
and then 50g whey isolate 60 minutes after workout keep me in ketosis or is it best to just stick to a post workout shake instead of the above?
On a budget and looking to maximize fat loss, wont be able to get quality Biotest products until 2mos.
[quote]rich2323 wrote:
Coach CT, what’s the best way to consume Biotest “Receptor Max”? Should I just follow the instructions as they are laid out on the bottle?
Thanks
Rich[/quote]
I personally like to use it prior to workouts (with my Alpha-GPC) as it sensitize my body to insulin so I respond better to m para-workout protocol, the ALCAR prop also increase the sensitivity of the androgen receptors, which is a big plus when performing a strength-based workout.
Thibs, I know that fat cells can only shrink and not totally washed out. So are fat cells pretty much genetic? or do we all get the same fat cell counts?
intense intervals and barbell complex have help me shed 108lbs in 14 months. i still have a high bf% but i’m also starting to get definition in my upper legs and upper back. is there anything i can do to help build symmetry? i’m seeing a lot of lagging muscles in my left leg and left side of my lower back. not to mention my shoulder definition is very visible only on my right side…
I always hear both on this one so hopefully you can clear things up. When trying to lose weight do carbs before bed negatively effect fat loss? Ive read no absolutely no carbs before bed and Ive read as long as your under your caloric limit it wont hurt calories are calories. Whats the deal?