I’ve ran this set up for a while…I actually had to keep adding carbs to my high day because I was losing too much weight too quickly…I think what I am doing is based more on Justin Harris/Shelby Starnes style carb cycling…
I was just wondering what Thib’s thought’s were on dropping carbs really really low on cardio only days…seeing that I am doing HITT cardio…I don’t want to burn muscle…
As I have started to get my life in order and pursue fat loss I have noticed a funny fat distribution on my body. While taking measurements and stats my leg are surprisingly lean compared to my upper body.
I am 5 foot 8 inches tall. 185 pounds. I have a gut and a flabby chest, but I actually have some definition in my legs. If I contract my quads I can see some separation and see the bottom of the muscle right above my knee. My calves and hamstrings are the same way.
Other than being fat and untrained, does this body fat distribution mean anything special?
damn i cant find a thread that would be appropriate for this, but can anybody explain to me how to get off Thib’s black list? none of my posts are being answered by him. and truthfully i have no idea how to use a forum.
i’ve tried to find Thib’s bulking advice on both articles nd threads, but some of the stuff he’s said is out of date. he said so himself that OVT is out of date, nd i think that was published in 2004-5.
CT,
I am using the Ripped in 6 Days protocol next week to prepare for a photo shoot.
I was wondering what to ingest para-workout during the low carb days. Little confused about that.
Thank you
CT, if I were to use a fat burner (egcg and raspberry ketone based) on top of the para-workout protocol for contest prep, should I avoid using the it around workout time to maximize the effectiveness of my para-workout nutrition or just avoid it altogether? (Also taking 15g of fish oil and 600mg ala and extra omegas from flax to increase insulin sensivity)
Hey coach Thibs!
I cutting for a photo shoot and I am introducing very high intensity HIIT in the morning 3 x a week on my non-lifting days.
I am thinking of having sesions 20-25 min long with a 6 sec sprint 9 sec jog scheme.
Anyway, What is your take on HIIT post/ pre nutrition in order to maintain/ increase muscle mass and decrease body fat % (Yes, I am a teenager. I can still do that 
)
How song before/ after should I reintroduce carbs? How long should I wait to eat after HIIT? and what?
And would it be a bad Idea to eat only protein/ fat for pre and post HIIT?
Thanks coach!
App
[quote]colinphenom wrote:
CT, if I were to use a fat burner (egcg and raspberry ketone based) on top of the para-workout protocol for contest prep, should I avoid using the it around workout time to maximize the effectiveness of my para-workout nutrition or just avoid it altogether? (Also taking 15g of fish oil and 600mg ala and extra omegas from flax to increase insulin sensivity)[/quote]
I would take it at another time not to overload the body too much.
[quote]Znug wrote:
CT,
I am using the Ripped in 6 Days protocol next week to prepare for a photo shoot.
I was wondering what to ingest para-workout during the low carb days. Little confused about that.
Thank you[/quote]
You can still get away with some carbs. But anyway since its only for 4 days it doesn’t matter that much; it’s not like you are going to lose muscle in 4 days if you don’t follow an optimal para-workout protocol.
I’d go with 30g of BCAAs 30 minutes before the session and 25-30g of whey 15 minutes before the session.
[quote]vcjha wrote:
damn i cant find a thread that would be appropriate for this, but can anybody explain to me how to get off Thib’s black list? none of my posts are being answered by him. and truthfully i have no idea how to use a forum.
i’ve tried to find Thib’s bulking advice on both articles nd threads, but some of the stuff he’s said is out of date. he said so himself that OVT is out of date, nd i think that was published in 2004-5.[/quote]
The thing is that I don’t like “bulking” … in fact I hate that word! Eating for maximal growth, yes. bulking, no.
My starting point is:
AND THIS DOES NOT INCLUDE THE PARA-WORKOUT PROTOCOL. AND KEEP IN MIND THAT THE PARA-WORKOUT PROTOCOL IS THE KEY TO MAXIMAL GROWTH.
So, outside of the para-workout protocol start at:
1.25g of protein per pound of bodyweight
1.25g of carbs per pound
60-80g of fat
Keep in mind that the ideal para-workout protocol, the one I use will provide you with around 130g of carbs and 80g of protein.
From that point you adjust calories up or down every 7 days depending on how your body is reacting.
[quote]Christian Thibaudeau wrote:
vcjha wrote:
damn i cant find a thread that would be appropriate for this, but can anybody explain to me how to get off Thib’s black list? none of my posts are being answered by him. and truthfully i have no idea how to use a forum.
i’ve tried to find Thib’s bulking advice on both articles nd threads, but some of the stuff he’s said is out of date. he said so himself that OVT is out of date, nd i think that was published in 2004-5.
The thing is that I don’t like “bulking” … in fact I hate that word! Eating for maximal growth, yes. bulking, no.
My starting point is:
AND THIS DOES NOT INCLUDE THE PARA-WORKOUT PROTOCOL. AND KEEP IN MIND THAT THE PARA-WORKOUT PROTOCOL IS THE KEY TO MAXIMAL GROWTH.
So, outside of the para-workout protocol start at:
1.25g of protein per pound of bodyweight
1.25g of carbs per pound
60-80g of fat
Keep in mind that the ideal para-workout protocol, the one I use will provide you with around 130g of carbs and 80g of protein.
From that point you adjust calories up or down every 7 days depending on how your body is reacting.[/quote]
How would you modify such a protocol for someone who has a poor tolerance of carbs?
[quote]Christian Thibaudeau wrote:
Znug wrote:
CT,
I am using the Ripped in 6 Days protocol next week to prepare for a photo shoot.
I was wondering what to ingest para-workout during the low carb days. Little confused about that.
Thank you
You can still get away with some carbs. But anyway since its only for 4 days it doesn’t matter that much; it’s not like you are going to lose muscle in 4 days if you don’t follow an optimal para-workout protocol.
I’d go with 30g of BCAAs 30 minutes before the session and 25-30g of whey 15 minutes before the session.[/quote]
Cool
Thank you
[quote]therajraj wrote:
Christian Thibaudeau wrote:
vcjha wrote:
damn i cant find a thread that would be appropriate for this, but can anybody explain to me how to get off Thib’s black list? none of my posts are being answered by him. and truthfully i have no idea how to use a forum.
i’ve tried to find Thib’s bulking advice on both articles nd threads, but some of the stuff he’s said is out of date. he said so himself that OVT is out of date, nd i think that was published in 2004-5.
The thing is that I don’t like “bulking” … in fact I hate that word! Eating for maximal growth, yes. bulking, no.
My starting point is:
AND THIS DOES NOT INCLUDE THE PARA-WORKOUT PROTOCOL. AND KEEP IN MIND THAT THE PARA-WORKOUT PROTOCOL IS THE KEY TO MAXIMAL GROWTH.
So, outside of the para-workout protocol start at:
1.25g of protein per pound of bodyweight
1.25g of carbs per pound
60-80g of fat
Keep in mind that the ideal para-workout protocol, the one I use will provide you with around 130g of carbs and 80g of protein.
From that point you adjust calories up or down every 7 days depending on how your body is reacting.
How would you modify such a protocol for someone who has a poor tolerance of carbs?
[/quote]
Thibs answred this already…
*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)
Adjust carbs depending on how your body is reacting.
Hi CT, I’ve made it to week 12 of Jacked! The results have actually been stellar (way more than I had actually expected).
When taking Taraxatone, how much water should be consumed throughout the day?
Can I continue to drink black coffee this week, or no (because of the Taraxatone)?
Cheers!
[quote]Christian Thibaudeau wrote:
vcjha wrote:
damn i cant find a thread that would be appropriate for this, but can anybody explain to me how to get off Thib’s black list? none of my posts are being answered by him. and truthfully i have no idea how to use a forum.
i’ve tried to find Thib’s bulking advice on both articles nd threads, but some of the stuff he’s said is out of date. he said so himself that OVT is out of date, nd i think that was published in 2004-5.
The thing is that I don’t like “bulking” … in fact I hate that word! Eating for maximal growth, yes. bulking, no.
My starting point is:
AND THIS DOES NOT INCLUDE THE PARA-WORKOUT PROTOCOL. AND KEEP IN MIND THAT THE PARA-WORKOUT PROTOCOL IS THE KEY TO MAXIMAL GROWTH.
So, outside of the para-workout protocol start at:
1.25g of protein per pound of bodyweight
1.25g of carbs per pound
60-80g of fat
Keep in mind that the ideal para-workout protocol, the one I use will provide you with around 130g of carbs and 80g of protein.
From that point you adjust calories up or down every 7 days depending on how your body is reacting.[/quote]
wow getting TWO replies from u is like getting a christmas present. yeah i remember seeing that. i have the macros down but i seriously dont know how to shop in order to fullfill the P+C or P+F only rule. i posted this in the bulking thread i made but wrong place. is is possible to lose fat and gain not some, but a little muscle at the same time? seems to be the best thing i can do at this time. i
m up to 1.5 per pound nd struggling to maintain that. carbs and fats is easy to eat and get as my family relies heavily on carbs. im the only one who considers protein the main source of food. 130 g of carbs and 80 g of protein? my paraworkout nutrition(back then i didnt have one and even now im struggling to do it right.) back then and still now my pwo consists of only 25 g of protein pre-workout and 25 post-workout and maybe some carbs.
ill be getting creatine this week so that will be added to pre-workout. i will never quit bodybuilding for even one day, but i must admit it does seem like its not the best time to bodybuild right now. given what ive said, is there anything else you can reccommend me to do. thanks thib. ready to do whatever is necessary, except where a surplus of money is needed. hopefully i get a job soon, that way i can jump on i bodybuilder like the rest. (:
[quote]vcjha wrote:
vcjha wrote:
wow getting TWO replies from u is like getting a christmas present. yeah i remember seeing that. i have the macros down but i seriously dont know how to shop in order to fullfill the P+C or P+F only rule. i posted this in the bulking thread i made but wrong place. is is possible to lose fat and gain not some, but a little muscle at the same time? seems to be the best thing i can do at this time. i
[/quote]
It shouldnt be difficult to make p/c and p/f meals… Rice or oats or + egg whites, chicken or turkey = p/c, red meat or fish or eggs + oils + green veggies = p/f meals.
[quote]colinphenom wrote:
vcjha wrote:
vcjha wrote:
wow getting TWO replies from u is like getting a christmas present. yeah i remember seeing that. i have the macros down but i seriously dont know how to shop in order to fullfill the P+C or P+F only rule. i posted this in the bulking thread i made but wrong place. is is possible to lose fat and gain not some, but a little muscle at the same time? seems to be the best thing i can do at this time. i
It shouldnt be difficult to make p/c and p/f meals… Rice or oats or + egg whites, chicken or turkey = p/c, red meat or fish or eggs + oils + green veggies = p/f meals.[/quote]
?? i thought green veggies are carbs. see wat im trying to get at is let’s take nuts for example. it has a mixture of protein, fats , nd carbs. i mean is 1-3 carbs allowed on a p/f meal nd vice versa?
[quote]vcjha wrote:
colinphenom wrote:
vcjha wrote:
vcjha wrote:
wow getting TWO replies from u is like getting a christmas present. yeah i remember seeing that. i have the macros down but i seriously dont know how to shop in order to fullfill the P+C or P+F only rule. i posted this in the bulking thread i made but wrong place. is is possible to lose fat and gain not some, but a little muscle at the same time? seems to be the best thing i can do at this time. i
It shouldnt be difficult to make p/c and p/f meals… Rice or oats or + egg whites, chicken or turkey = p/c, red meat or fish or eggs + oils + green veggies = p/f meals.
?? i thought green veggies are carbs. see wat im trying to get at is let’s take nuts for example. it has a mixture of protein, fats , nd carbs. i mean is 1-3 carbs allowed on a p/f meal nd vice versa?[/quote]
Green veggies would be considered trace carbs, and are not going to effect (to any great extent) blood sugar levels, plus they are a great source of nutrients and fibre and should be included in most meals, and thus I wouldn’t treat them the same as rice or oats which is why you eat them with a fat and protein meal. It is pretty easy to eat a carbless meal + veggies. For your carb meals try to avoid eating over 10g of fat, which again isn’t that difficult if the food selection is a good one.
Thib,
A lot of people talk about EPOC after HIIT and also about boosting the metabolism for many hours (sometimes over a day a more) from a weight training session.
Is this actually the case, or is any increase in metabolism from a weight training session or a HIIT session more overstated than accurate? I recall seeing 15 percent or so being listed as the approximate impact of EPOC, so that if a session burned X calories, then the “extra” metabolic increase from EPOC would be about X * 0.15
WOuld this 15 percent figure be roughly accurate and does it apply both to HIIT and weight training or merely to HIIT?
well, i sorta got the P+C nd P+F thing down. just means not a lotta variety in food. but there’s one macro i have trouble fulfilling which is fat, if im only eating good sources. any help? thanks
also, what would a food plan look like on non-workout days? would the 130 g of carbs nd 80 g of protein still apply. and also given the one Italiano gave which was one of yur old posts(i had trouble finding that post even though i could remember half of the original post) and the one u jus gave me, which would be a better starting point given that im 160 lb wit 13% bf and trying to gain muscle with losing a little fat?
as ive said before, Christian was right to say it’s not right to train and eat for max muscle given my financial situation. so what im trying to ask is what would be the optimal amount of each macro given the goal im trying to reach. i would appreciate the advice to come from christian as he’s sorta the final authority of bodybuilding advice to me right now but any advice will be appreciated thank you