[quote]MEYMZ wrote:
You may think I become annoying, but with the new concepts that have appeared regarding muscle growth I’m sure more questions will come.
Do you recommend making a low protein, high fruits and veggies day even if fat loss is the main goal compared to staying low carbs?[/quote]
Yes, and as I mentioned, it helped with restoring the glycogen stores. Heck, even the original anabolic diet recommended a 5-10% protein, 70-80% carbs and 10-15% fat ratio during the weekend.
[quote]Dynamo Hum wrote:
Sombra De Bestia wrote:
Christian,
Are there any special diet guidelines you recommend for people with hypothyroidsim trying to reach single digit body fat?
Thanks for the help!
I heard on good authority that iodine (like found in table salt) contributes to thyroid function. I don’t know how much that would impact hypothyroidism. Are you on hypo-thyroid meds? If so which one - synthroid, armour thyroid? If not, maybe you should see your doc.[/quote]
actually it is my sister and shes on levoxyl, but im actually starting to think maybe i might need to get my hormones checked at the doctor as well. Thanks alot for the help both you and christian.
i was actually also curious as to whether or not having hypothyroidism affects how long one can stay on a low carb diet since due to the fact that after a while it affects thyroid hormone levels. any help is much appreciated.
[quote]jk270 wrote:
WhistlingGypsy wrote:
Coach,
Do you recommend someone with greater than 15% or greater bodyfat who is looking to drop that fat as quickly as possible ingest carbs post-workout? If not, what alternative do you recommend?
WG
CT has said he no longer believes post workout carbs to be necessary due to it not increasing anabolism (due to elevated catecholamines caused by exercise). Carbs can be eaten after about 90 minutes post workout I believe CT has stated.
Off the top of my head he has also said when dieting he still used the para workout protocol but was low carb for the rest of the day. Sure this thread has more information if you read it and the others.[/quote]
Just aminos and creatine then?
levoxyl is synthetic T4 (one of the thyroid hormones). It is the same as synthroid which is sold in North America. The active thyroid hormone is T3. The body must convert T4 to T3 when it senses the need. T3 is the active hormone. Some who don’t convert T4 → T3 effectively do better with armour thyroid which is a combination of T4 & T3.
As for how long hypo-thyroid individuals can stay on a low carb diet, I don’t know, but I guess if you get adequate amounts of Iodine, seleniumand tyrosine (as CT mentioned) and have a higher carb day once a week to boost metabolism - thyroid function should not deteriorate.
You can always take your waking temperature and gauge by that too. If your baseline temp goes down by 1 degree (I think - but verify), you need more carbs.
[quote]Sombra De Bestia wrote:
actually it is my sister and shes on levoxyl, but im actually starting to think maybe i might need to get my hormones checked at the doctor as well. Thanks alot for the help both you and christian.
i was actually also curious as to whether or not having hypothyroidism affects how long one can stay on a low carb diet since due to the fact that after a while it affects thyroid hormone levels. any help is much appreciated.
[/quote]
[quote]WhistlingGypsy wrote:
jk270 wrote:
WhistlingGypsy wrote:
Coach,
Do you recommend someone with greater than 15% or greater bodyfat who is looking to drop that fat as quickly as possible ingest carbs post-workout? If not, what alternative do you recommend?
WG
CT has said he no longer believes post workout carbs to be necessary due to it not increasing anabolism (due to elevated catecholamines caused by exercise). Carbs can be eaten after about 90 minutes post workout I believe CT has stated.
Off the top of my head he has also said when dieting he still used the para workout protocol but was low carb for the rest of the day. Sure this thread has more information if you read it and the others.
Just aminos and creatine then?
[/quote]
Postworkout? Depending on what you have done peri workout, a casein or whey hydrolysate protein is needed and creatine can also be used. Other additions (Power Drive etc) are also available. CT or anyone correct me if I’m spouting rubbish.
If I’m doing a bench press specialization where 1 day is heavy, one is 80 % + many sets, the other is explosive contrast, and the other two training days are the other bodyparts, would it be possible to add some sort of fat loss training without hindering progress?
Hey Thib,
Didn’t know whether to put this here or the Pulsing thread (free free to have the mods move it around)
Currently 160lb and 9.5% bodyfat and plan to get down to 5% in 12 weeks. What do you think of this approach:
7:00am: 14g BCAA (yes I have a 7g scoop, weird)
9:00am: 4 eggs + 4oz lean meat
11:00am: 14g BCAA
1:00pm: 8oz chicken breast plus veggies
2:45pm: 15 minutes till workout 14g BCAA/30g waxy maize
3:00-4:00pm: workout
4:00pm: 21g BCAA/30g waxy maize
5:00pm: 30g whey/oats
7:00pm: 8oz beef, veggies
Approx Totals:
49g BCAA
180g other protein
(229 total protein)
90g Carbs
Calories: 2000-25000
*Every 6th or 7th day up carbs to 300g
*If high workload day (legs or HIIT) up Carbs to 160g.
What do you think of the effectiveness of this approach in keeping lean muscle mass while cutting? Any other suggestions?
hey Thibs, what do you think about %30 ground beef on a low carb diet. will the fats in the beef negatively effect body comp? i heard too much sat. fat negatively effects insulin sensitivity. theres a LOT of fat in ground beef but i didnt know if its good for anabolic/energy purposes or if its overkill and i should stick to leaner steaks, whole eggs, chicken, etc.
thanks
Thibs,
First off - a huge thanks to all your time and effort to fielding questions and challenges from all of us. It’s a bear.
Personally, I’ve spent about 5 months on a low carb (TNT Diet) and have lost 52 lbs, almost entirely fat. I recently took 3 weeks to deload and took in a bit higher carbs in b/c I plateaued. I’m 5’6", 227 lbs, ~18% bf and am storing most of it in love handle area (insulin insensitivity?). I’m looking to continue to drop another 25-30 lbs of fat before transitioning into a powerlifting program. I would like to bring up my weak areas - shoulders/traps in a specialization program if possible.
How would you recommend I proceed? I’ve seen a lot of your articles regarding low carb/CKDs, carb cycling, etc. and am not sure which you would steer me to.
I know this is a pretty wide question, but I’m feeling a bit overwhelmed with all of the info and not sure how to proceed. Thanks in advance.
I’m on a fat-loss plan. During my workouts I take in whey+glutamine+BCAA powder. For whatever reason, recently I’ve been getting more and more nauseous from the glutamine+BCAA powder, especially in my post-workout drink (less so during the workout). Why is that and is there a good alternative?
[quote]TheBlade wrote:
I’m on a fat-loss plan. During my workouts I take in whey+glutamine+BCAA powder. For whatever reason, recently I’ve been getting more and more nauseous from the glutamine+BCAA powder, especially in my post-workout drink (less so during the workout). Why is that and is there a good alternative?[/quote]
I don’t use glutamine anymore (obviously with the peri-workout protocol I’m using there is no need for it). And found out that BCAAs during the workout is not the best option; it is more effective taken 30 minutes prior to the workout.
[quote]firstamongmany wrote:
Thibs,
First off - a huge thanks to all your time and effort to fielding questions and challenges from all of us. It’s a bear.
Personally, I’ve spent about 5 months on a low carb (TNT Diet) and have lost 52 lbs, almost entirely fat. I recently took 3 weeks to deload and took in a bit higher carbs in b/c I plateaued. I’m 5’6", 227 lbs, ~18% bf and am storing most of it in love handle area (insulin insensitivity?). I’m looking to continue to drop another 25-30 lbs of fat before transitioning into a powerlifting program. I would like to bring up my weak areas - shoulders/traps in a specialization program if possible.
How would you recommend I proceed? I’ve seen a lot of your articles regarding low carb/CKDs, carb cycling, etc. and am not sure which you would steer me to.
I know this is a pretty wide question, but I’m feeling a bit overwhelmed with all of the info and not sure how to proceed. Thanks in advance.[/quote]
Not only is it a broad question, you don’t seem to be focused on one goal. You can’t be a jack of all trades. You want to get into powerlifting, bring up a weak area, lose fat etc. Not all these goals can be achieved at the same time, especially not bringing up a weak area while losing fat.
What is my recommendation? Well, first of all make up your mind! Pick one goal and stick to it.
In a broader regard, I would suggest a targeted carbs approach; having carbs only before your workout and being zero carbs the rest of the day. As for the workout, adopt a powerlifting/heavy lifting approach… bringing up your deadlift and military press should take care of those traps and shoulders.
[quote]methias223 wrote:
hey Thibs, what do you think about %30 ground beef on a low carb diet. will the fats in the beef negatively effect body comp? i heard too much sat. fat negatively effects insulin sensitivity. theres a LOT of fat in ground beef but i didnt know if its good for anabolic/energy purposes or if its overkill and i should stick to leaner steaks, whole eggs, chicken, etc.
thanks [/quote]
Even on a low carb diet I don’t recommend high fat cuts of meat. I prefer to increase fat by adding fish oil and other good oils such as macadamia nut oil, almonds and almond butter, coconut oil, etc.
[quote]ebomb5522 wrote:
If I’m doing a bench press specialization where 1 day is heavy, one is 80 % + many sets, the other is explosive contrast, and the other two training days are the other bodyparts, would it be possible to add some sort of fat loss training without hindering progress? [/quote]
Yes and no… you would be running a fine line. Is it doable? Yes, but be very careful with the fat loss stuff. At the first sign of losing energy or strength, drop down the cardio/intervals or metabolic (whatever strategy you are using).
[quote]Christian Thibaudeau wrote:
In a broader regard, I would suggest a targeted carbs approach; having carbs only before your workout and being zero carbs the rest of the day. As for the workout, adopt a powerlifting/heavy lifting approach… bringing up your deadlift and military press should take care of those traps and shoulders.
[/quote]
a quick question coach, you said carbs only before workout, what if i train 2 times a day? (weights in the morning, boxing at evening). as i’m boxing 5 days and lifting 4 days a week i feel pretty beated if i don’t get some carbs.
[quote]Christian Thibaudeau wrote:
TheBlade wrote:
I’m on a fat-loss plan. During my workouts I take in whey+glutamine+BCAA powder. For whatever reason, recently I’ve been getting more and more nauseous from the glutamine+BCAA powder, especially in my post-workout drink (less so during the workout). Why is that and is there a good alternative?
I don’t use glutamine anymore (obviously with the peri-workout protocol I’m using there is no need for it). And found out that BCAAs during the workout is not the best option; it is more effective taken 30 minutes prior to the workout.[/quote]
So if you are in a fat loss phase with near zero carbs except for one carb-up day a week ketogenic diet, what would your peri-workout nutrition be? (assuming no access to CH)
I handle carbs very poorly so I fear any introduction of parts of the standard protocol would immediately halt my fat loss.
(sorry if you already answered this, but I couldn’t find it in the peri-workout nutrition thread)
[quote]tuchavito wrote:
Christian Thibaudeau wrote:
In a broader regard, I would suggest a targeted carbs approach; having carbs only before your workout and being zero carbs the rest of the day. As for the workout, adopt a powerlifting/heavy lifting approach… bringing up your deadlift and military press should take care of those traps and shoulders.
a quick question coach, you said carbs only before workout, what if i train 2 times a day? (weights in the morning, boxing at evening). as i’m boxing 5 days and lifting 4 days a week i feel pretty beated if i don’t get some carbs.
[/quote]
The ‘carbs only pre-workout’ apply to those who want to maximize fat loss only. And if you train twice you can have carbs twice
[quote]Christian Thibaudeau wrote:
firstamongmany wrote:
Thibs,
First off - a huge thanks to all your time and effort to fielding questions and challenges from all of us. It’s a bear.
Personally, I’ve spent about 5 months on a low carb (TNT Diet) and have lost 52 lbs, almost entirely fat. I recently took 3 weeks to deload and took in a bit higher carbs in b/c I plateaued. I’m 5’6", 227 lbs, ~18% bf and am storing most of it in love handle area (insulin insensitivity?). I’m looking to continue to drop another 25-30 lbs of fat before transitioning into a powerlifting program. I would like to bring up my weak areas - shoulders/traps in a specialization program if possible.
How would you recommend I proceed? I’ve seen a lot of your articles regarding low carb/CKDs, carb cycling, etc. and am not sure which you would steer me to.
I know this is a pretty wide question, but I’m feeling a bit overwhelmed with all of the info and not sure how to proceed. Thanks in advance.
Not only is it a broad question, you don’t seem to be focused on one goal. You can’t be a jack of all trades. You want to get into powerlifting, bring up a weak area, lose fat etc. Not all these goals can be achieved at the same time, especially not bringing up a weak area while losing fat.
What is my recommendation? Well, first of all make up your mind! Pick one goal and stick to it.
In a broader regard, I would suggest a targeted carbs approach; having carbs only before your workout and being zero carbs the rest of the day. As for the workout, adopt a powerlifting/heavy lifting approach… bringing up your deadlift and military press should take care of those traps and shoulders.
[/quote]
That was a bit unclear - my goal immediately is to drop another 25-30 lbs and then move on to powerlifting training. If my focus was fat loss, could I still work a shoulder/trap specialization program or something to bring up shoulders/traps or would this require more calories/carbs then a fat loss program would accommodate?
How would you pre/peri-nutrition look for a fat loss program like this with zero carbs the rest of the day? Would it matter if my split was 3 or 4 days, assuming I had 3 sessions of energy systems work in there? Would you have a clean carb-up day (or 4 hour period) once every week or two? (If there are articles you can direct me to without re-explaining all of this, that’d be great).
Christian, thanks for the Get Jacked program, it worked!
[quote]Christian Thibaudeau wrote:
I don’t use glutamine anymore (obviously with the peri-workout protocol I’m using there is no need for it). And found out that BCAAs during the workout is not the best option; it is more effective taken 30 minutes prior to the workout.[/quote]
Thib,
As you’ve refined your nutritional protocols, especially around training, what is the biggest reason for insulin spikes prior to training? Do you find that this is protective of muscle whether in a fat loss phase or when seeking to build as much muscle as possible?