[quote]missmg1976 wrote:
Forgive me if you’ve already answered this…What are you thoughts on artificial sweeteners? Do they stall fat loss? and how much water do you reccomend taking in daily? I’m 123 Pounds, about 17 percent bf. Thank you:)[/quote]
Some people do get an insulin response to artificial sweeteners, some don’t. The former might suffer from lowered fat loss form sweeteners, the others wont.
A female bodybuilder I trained, who finished 2nd at Nationals has to cut out all artificial sweeteners 16 weeks out of a show otherwise she loses fat REALLY slowly.
Gina Aliotti can use up to 30 packets of AS per day and stay ripped year round.
Bottom line is that those who are insulin sensitive (handle carbs well) will normally not have problems with AS while those with poor insulin sensitivity (gain fat easily from carbs, store a lot of fat in the back) will not handle them as well.
I personally recommend avoiding them as much as possible unless you are certain from experience that they don’t affect you.
In the pic of the I, Bodybuilder program you looks like a Pro. Can you comment how was the last three weeks to get ready, from the nutritional pont of view? How you set up the macros as you was close, etc.
By the way, with that amount of muscle your body is really a furnace.
Thanks[/quote]
I actually looked much better a month before the pics. Here’s what happened.
I stopped the experiment at 240lbs or so. I decided to downsize because of health reasons (all explained in page 10 of the article thread). For two weeks I actually lost muscle on purpose. To do so I started eating only once a day. After 2 weeks of this I had lost around 10lbs. Tim Patterson then called me to tell me that I would have a photo shoot in 2 weeks. No wanting to look flat I got back to a regular pre-contest diet (no carbs except for the para-workout protocol) to fill up a bit while losing fat. I ended up at 226. So in the pics I’m actually 14lbs smaller than my top weight. And at my top weight I wasn’t carrying much more fat.
(1) Is the I, BODYBUILDER program going to have cardio recommendations built into it as well? [/quote]
No
[quote]dphillips wrote:
(2) Will the I, BODYBUILDER program be able to be modified to suit someone wanting to do a fat-loss protocal (e.g., I read where you stated to ingest para-workout protocol carbs and then go low/zero carbs for the rest of the day)?
THANKS IN ADVANCE!!! KEEP UP THE REVOLUTIONARY WORK!!! [/quote]
Using I, BODYBUILDER for cutting is like using a baseball bat to nail something to the wall: It works, but that’s not what it is designed for.
The purpose of I, BODYBUILDER is to pile on muscle mass. And this require the adequate intake of nutrients.
Can it be used while cutting? Yes, BUT it requires a LOT of nutritional planning to do so; because you need to be in a caloric deficit while still getting in all the required nutrients to the muscles.
The first key thing is to follow the para-workout protocol perfectly (2 scoops of Workout fuel 30 minutes before, 2 scoops of Surge Recover 15 minutes before, 2 scoop Anaconda during the workout). NO it’s not as simply as “having carbs only para-workout” you need the proper carbs and, the right type of protein and amino acid blend and the proper ingredients for it to work.
The second key is to stay low carbs during the day BUT use protein pulses during the day. These pulses being composed of casein hydrolisate and leucine.
I’ve been doing some research on the anabolic diet and to my understanding, the general message is that if you want to burn more fat you need to take in more fat while keeping intake of starchy carbs to a minimum (massively simplified summary). It seems as though the author’s theory is that your body will burn more fat for energy while preserving carb stores if there is an abundance of fat in the diet. Could this also happen with protein intake? For example, could getting a higher percentage of calories from protein than from carbs and fat cause your body to burn more calories from protein stores (i.e. muscles) while preserving carb and fat stores? Based on these thoughts, do you think it is possible to take in too much protein, or rather, more protein than we really need?[/quote]
From my article “Refined body transformation”:
"n my original transformation, my protein intake was too high and my fats were too low. This led to some muscle loss and lack of energy. A lot of people don’t limit themselves to a low-carb diet; they also ingest very little fat.
They reason that if they drop the carbs, their body will be forced to use fat for fuel, which is true. They go wrong by taking their reasoning one step further and assuming that if they cut out fat from their diets too, then they’ll burn much more fat because the body will have to scavenge its own fatty acid reserve.
It will, to some extent. But the thing is that if one energy source is disproportionately high compared to the other ones, the body will adapt to use this fuel source as its main one. So if your protein intake is way higher than the other nutrients, your body will become good at using protein for fuel. Since protein is an inefficient fuel source, the body will be quick to breakdown muscle tissue to produce the energy required: you’ll be burning down the walls to heat the house!"
[quote]xXSeraphimXx wrote:
CT, I just started a low carb diet to lose about 12 lbs of fat. What I have been doing is just counting the carbs before and after my workout and then eating free veggies the rest of the day. For instance before I train I will eat some oatmeal, after the workout I will get a shake in me, the total of those two is about 60 g of carbs. The rest of the day I eat green veggies, cauliflower, summer squash ,onions, red cabbage. I make sure I get the necessary protein and healthy fats but after my training I do not really count carbs. Would this work in shedding fat and keeping insulin levels low?[/quote]
Yes, although contrary to popular belief you do not need carbs post-workout and this is actually an inefficient way to work. It would be more effective to consume all of our carbs pre-workout along with protein, and protein during the workout.
CT, I am just curious about the results for I bodybilder. It says that one of the guys was using this precontest, and also there were fat loss results for several of the participants. Did these guys just get lucky and while trying to pack on muscle lost fat fat as well, or did they tweek the rest of their diet to focus on fat loss. Thanks for all the work you do here, and for any response.
[quote]matt_t2004 wrote:
CT, I am just curious about the results for I bodybilder. It says that one of the guys was using this precontest, and also there were fat loss results for several of the participants. Did these guys just get lucky and while trying to pack on muscle lost fat fat as well, or did they tweek the rest of their diet to focus on fat loss. Thanks for all the work you do here, and for any response.[/quote]
I actually trained two bodybuilders using the system (Keven and Sebastien, both have their pics in the article).
We actually were not trying to put on muscle as this rarely happens pre-contest. And I started working with them in January, before we started designing the para-workout protocol.
The protocol was introduced in May. The funny thing is that the first week using it Sebastien gained 4 pounds. He completely freaked out… as a bodybuilder during a pre-contest diet when the scale goes down its a good sign (normally) so when it suddenly go up you tend to panic thinking that you gained fat.
When we introduced the protocol we simply dropped the carbs to zero outside of the para-workout period.
I miscalculated my glutamine requirements for Get Jacked and will run out after tonight’s PWO shake (week 10, day 2). Any suggestions for a substitute? I’m currently deployed to Iraq and won’t be able to have anything shipped in time to finish the program.
I’ve been searching the forums for a few hours and haven’t found any ideas.
Where can I find more information about protein pulsing. I read many posts mentioning it, but not a detailed schedule of when and how much to take per day? Thank you.
Hi CT. My current goals are for fat loss. I currently run around 22% BF. However, my problem with figuring out my para workout nutrition is that I can only workout early morning, I generally get up between 4:45am and get to the gym around 5:30am. This is due to work and family obligations.
What would be your recomendations be my para workout nutrition?
My wife has been training for about 6 months regularly. She began 7 months ago at 185 lbs, 5’7" and 33% bf. Currently, she is 161 lbs. We have not measured her bf recently, but she is starting show good abdominal and upper back detail. I have put her on a program of 4 workouts per week which are energy-systems-based, using a combination of multi-joint strength movements and some explosive elements.
Gradually, we will increase her metabolic output by including steady-state cardio at the end of these sessions. Her main fat storage areas are, however, in her glute/thigh areas (mostly thigh and calf) as well as her triceps. She is taking 100mg of a very well-regarded DIM supplement, and we will try using Yohimbe at infrequent intervals during this fat loss phase. She is also using a targetted-carbs approach to her diet. I understand that there are probably many things that could contribute to her continued success, but is there something I should be adding/dropping/changing that sticks out to you?
I am currently on a fat loss phase. I am carb cycling and seeing great results. I was wondering if you think I can add “control days” to speed up the process. Here is the basic over view of my training split, with the amount of carbs I eat on the given day…
As you can see it is basically 1 high/2 med/4 low…I was thinking of making my two hitt cardio days the “control days” dropping out all starches and raising fat intake…I was also wondering if I can add a small amount of fruit on this day like blue berries…thanks for your time
I am going to try your “Superhero Workout” and I was wondering if, and how often, I should take sets to muscular failure. My main goal is fat loss and balance…My legs gain muscle easily, thus I look “bottom heavy”. I am using a Berardi-type diet where I consume most of my carbs around my workout (early mornings)and switch to protein and fats later in the day. Any advice would help.
Could i be, that a person, wo has nearly an “Impaired Glucose Tolerance” has problems with fat loss?
What would be the reaction?
low carb/paleo diet +insulin protocol?
Would you also reduce carbs in post workout nutrition ( Glutamin instead of carbs like Poliquin reommends?)
Would you be able to point me in the direction of any of your articles that outline correct timing of food. Im currently taking a high weight training approach to retain muscle and lowering my calories to drop from approx 15% BF to 10-12%. I fell into the trap of eating tooo much when i was putting on muscle
I play competitive touch football 3 times a week- mon, tues, thursday night. And road race (cycling) a few times a week so i find it hard to come up with a solid eating plan to maintain muscle mass.
any advice or articles you can give me id be very grateful.
Matt.
I am currently on a fat loss phase. I am carb cycling and seeing great results. I was wondering if you think I can add “control days” to speed up the process. Here is the basic over view of my training split, with the amount of carbs I eat on the given day…
As you can see it is basically 1 high/2 med/4 low…I was thinking of making my two hitt cardio days the “control days” dropping out all starches and raising fat intake…I was also wondering if I can add a small amount of fruit on this day like blue berries…thanks for your time
-Cody
p.s. GO HABS[/quote]
I think CT’s recommended carb cycling protocol calls for 2 high days 3 medium days and 2 no/low days, your low days aren’t very low they should be less than 30-50g, and that high day where you lower protein I don’t think is recommended either, have you read CT’s article on carb cycling?
I am currently on a fat loss phase. I am carb cycling and seeing great results. I was wondering if you think I can add “control days” to speed up the process. Here is the basic over view of my training split, with the amount of carbs I eat on the given day…
As you can see it is basically 1 high/2 med/4 low…I was thinking of making my two hitt cardio days the “control days” dropping out all starches and raising fat intake…I was also wondering if I can add a small amount of fruit on this day like blue berries…thanks for your time
-Cody
p.s. GO HABS
I think CT’s recommended carb cycling protocol calls for 2 high days 3 medium days and 2 no/low days, your low days aren’t very low they should be less than 30-50g, and that high day where you lower protein I don’t think is recommended either, have you read CT’s article on carb cycling?
[/quote]
NEVER interpret nutrition articles as being immuable dogma. Understand the concept, adjust to your needs.
The fact is that not everybody tolerate carbs the same way; also two people of the same weight may have different caloric requirements.
The number of high, low and medium carb days will vary from person to person and will be influenced by one’s goal.
The amount of carbs to ingest will also vary for the same reasons.
I am currently on a fat loss phase. I am carb cycling and seeing great results. I was wondering if you think I can add “control days” to speed up the process. Here is the basic over view of my training split, with the amount of carbs I eat on the given day…
As you can see it is basically 1 high/2 med/4 low…I was thinking of making my two hitt cardio days the “control days” dropping out all starches and raising fat intake…I was also wondering if I can add a small amount of fruit on this day like blue berries…thanks for your time
-Cody
p.s. GO HABS
I think CT’s recommended carb cycling protocol calls for 2 high days 3 medium days and 2 no/low days, your low days aren’t very low they should be less than 30-50g, and that high day where you lower protein I don’t think is recommended either, have you read CT’s article on carb cycling?
NEVER interpret nutrition articles as being immuable dogma. Understand the concept, adjust to your needs.
The fact is that not everybody tolerate carbs the same way; also two people of the same weight may have different caloric requirements.
The number of high, low and medium carb days will vary from person to person and will be influenced by one’s goal.
The amount of carbs to ingest will also vary for the same reasons.[/quote]
Ah, I guess his seeing results with his current protocol means he’s done that then, eh?
