Questions About Fat Loss

Training
21

[quote]Christian Thibaudeau wrote:
FatPat wrote:
Hi Coach,

I’m starting to Carb Cycle. From your experience for someone who doesn’t need to lose too much say, 2-3 kilo’s max whilst maintaining strength levels how many high, moderate, low days would you recommend on a weekly cycle for someone lifting 4 times a week and keeping active on “off” days? I’m looking at this as life plan as opposed to 4-8 week cut.

Many thanks,

Pat

Go low carbs on 2 of your 3 off days
Moderate on 1 of your 3 off days and 2 workout days
Higher carbs on the 2 most important training sessions of the week.

[/quote]

This is great and I actually looked at doing a carb cycling approach as a life long plan (for the most part) as you’re not consuming carbs constantly, nor are carbs rock bottom either.

Coach, how would you set up a carb cycling approach for someone who lifts 3x a week, does cardio 3x a week and has one day of complete rest?

22

Thib,

With the evolution of your views on para-training nutrition, would there be any times when you would still advise against using some version of your latest views before, during, and after a session?

I’m assuming that the powerful impact on performance and maintaining or building muscle would make these strategies excellent whether in a muscle-gaining or fat-loss phase.

Basically I’m wondering if there are any particular circumstances when you’d still limit or cutout various parts of the pre-during, and post training strategies. e.g. before a solely low-intensity cardio session if one is being used, late in a contest prep phase, etc.

23

Coach,

I’ve been doing a lot of research on coconut oil and am trying to decide if I should incorporate into my nutritional approach. I am currently only consuming lean protein, healthy fats, and green veggies for fat loss; the only carbs I intentionally consume are in the form of Surge Recovery PWO, three days per week. I will be refeeding or “carbing up” every 14th day with sweet potatoes, oats, fruits, and non-green veggies.

Bottom line: would you recommend coconut oil on a low carb diet for fat loss? If so, how much?

Any thoughts would be greatly appreciated!

24

Hey Coach,

I play in a weight restricted football league, where I weigh in twice a week two and four days before a game (so Monday and Wednesday for a Friday game for example). If I plan to use a carb cycling approach to losing and maintaining weight before and during the season, how would you recommend I split up my high, moderate, and low carb days to make weight and perform at my peak level in games?

Thanks a million!

25

[quote]jehovasfitness wrote:
Hey Coach,

Would like to get your opinion on the V-Diet for my situation.

5’8 205 lbs 20% BF (6-site) and hand-held (yeah not accurate usually), but both confirm 20%

I’m contemplating doing the V-Diet in a month or month and a half. It’s obviously a drastic approach. My main concern is muscle loss, Your thoughts?

My goal (not in the near future), would be to have a build similar to yours at a little higher body fat probably.

Any input here?

Or should I just take the reduce calories approach and include some cardio[/quote]

It depends on your personality and how bad you want this. Technically you should be able to maintain your muscle mass while doing the V-diet over the short run, especially if you keep on lifting heavy.

I once did it and it works. But psychologically it’s not for everybody. One thing that’s for sure, if there is a doubt in your mind that it will not work for you, don’t do it. Trusting the program is at least as important as the program’s content when it comes to transformation success

26

[quote]therajraj wrote:
CT,

What is your opinion on using R-ALA specifically for fat loss?[/quote]

It has its place in individuals with bad insulin sensitivity (store most of their fat in the love-handle area) but it’s far from being a priority.

27

[quote]Christian Thibaudeau wrote:
jehovasfitness wrote:
Hey Coach,

Would like to get your opinion on the V-Diet for my situation.

5’8 205 lbs 20% BF (6-site) and hand-held (yeah not accurate usually), but both confirm 20%

I’m contemplating doing the V-Diet in a month or month and a half. It’s obviously a drastic approach. My main concern is muscle loss, Your thoughts?

My goal (not in the near future), would be to have a build similar to yours at a little higher body fat probably.

Any input here?

Or should I just take the reduce calories approach and include some cardio

It depends on your personality and how bad you want this. Technically you should be able to maintain your muscle mass while doing the V-diet over the short run, especially if you keep on lifting heavy.

I once did it and it works. But psychologically it’s not for everybody. One thing that’s for sure, if there is a doubt in your mind that it will not work for you, don’t do it. Trusting the program is at least as important as the program’s content when it comes to transformation success[/quote]

Thanks, appreciate your time

28

Thib,

do you ever feel its appropriate for a teenage lifter to go on a fat loss plan?

reason why I’m asking is because teenagers are always encouraged to eat, eat, eat even if they gain some fat so that they will take advantage of adolescence. but what happens when the bodyfat gets too high (15-18%)?

is it appropriate to go on a shirt fat loss blitz and then go back to bulking? i guess my real question is: do you favor bulk/cut cycles for teens?

thx for your time

29

Thib,

I did the Velocity Diet and through the transition converted it over to a carb-cycling approach using Shelby Starnes macro count. My high day carb intake is at 500, but I am finding that the volume of rice, oats, and potatoes at that level is a bit much to consume. I have been reading your para-workout nutrition protocol and noticed that the it contained about 200 carbs. I was wondering if in a carb-cycling approach that it would be good to use this protocol and split the rest of the 300ish carbs throughout the day.

30

Hey Coach,

I’ve been on a 6 day a week workout plan for fat loss as follows:

Mon: Full Body Heavy Resistance Training (5x5 for each exercise)
Tue: Metabolic Pairings(Usually i can make it through 3 to 4 circuits) followed by 3 Variations of Mechanical Drop-Sets for Biceps
Wed: Full Body again
Thurs: Metabolic pairings followed by Chest and Triceps 3x3-5 most body parts(to get my bench press up)
Fri: Full body workout
Sat: Metabolic Pairings

This is also done with 5 cardio sessions per week, 2 of which are low intensity and the other three are HIIT

My calorie intake for maintenance at the start of this program was 2967 (I’m 4 1/2 weeks in) and i have been lowering my calories by about 50 a week to keep stimulating fat loss.

I have dropped 5.5% Bodyfat so far, and i am now at 10 - 11% - the lowest in my life

I have not had a cheat meal in 2 weeks.

My question is should I load back up on carbs on any days of the week? and if so, how many grams etc?

31

My diet is:
300g protein
150 - 200g carbs
30g fish oil
24g omega 3’s from shakes
2 tbsp peanut butter, and an apple

Meals are spread out as follows:

Meal 1: Protein Shake - 50g protein, 14g omega3, 5g fiber, 14g carbs
Meal 2: 7 oz Grilled Chicken 6oz brown rice
Meal 3: Same as 2, but with 10g fish oil
Meal 4: Apple with 1 Tbsp Almond butter
Meal 5: Same as 2
Meal 6: Same as Protein Shake but only 4g fat
Meal 7: Same as Protein shake but only 4g fat
Meal 8: (at bedtime) 1 tbsp almond butter 10g fish oil

Thanks for your time coach, I really appreciate it.

32

[quote]Christian Thibaudeau wrote:
cobrakai wrote:
Coach, I know you can’t tell us much about the new program, but could you tell us what “sparked” the overall idea and framework of the program/diet?

The basic premise is something that I already worked on (even wrote articles about it) and realized that there was a lot more there than I first thought. Then Tim Patterson kept questioning my methods and challenging me, which really forced me to go deep in the physiology of what actually makes a muscle growth and piece by piece the initial program started appearing.[/quote]

Could it be HSS-100? I remember the original tag line was, “The Most Powerful Program Ever?” so I wouldn’t be surprised to see it come back into the spotlight. I know I always find myself returning to it.

33

[quote]wfifer wrote:
Christian Thibaudeau wrote:
cobrakai wrote:
Coach, I know you can’t tell us much about the new program, but could you tell us what “sparked” the overall idea and framework of the program/diet?

The basic premise is something that I already worked on (even wrote articles about it) and realized that there was a lot more there than I first thought. Then Tim Patterson kept questioning my methods and challenging me, which really forced me to go deep in the physiology of what actually makes a muscle growth and piece by piece the initial program started appearing.

Could it be HSS-100? I remember the original tag line was, “The Most Powerful Program Ever?” so I wouldn’t be surprised to see it come back into the spotlight. I know I always find myself returning to it. [/quote]

Nope!

34

[quote]youngblood52 wrote:
Thib,

do you ever feel its appropriate for a teenage lifter to go on a fat loss plan?

reason why I’m asking is because teenagers are always encouraged to eat, eat, eat even if they gain some fat so that they will take advantage of adolescence. but what happens when the bodyfat gets too high (15-18%)?

is it appropriate to go on a shirt fat loss blitz and then go back to bulking? i guess my real question is: do you favor bulk/cut cycles for teens?

thx for your time[/quote]

I do not favor bulking/cutting cycles for anyone.

I do believe in having a goal (e.g. gaining 15lbs of muscle tissue) and adopting the best possible strategies to reach that goal. And contrary to what many simplistic minds claim ‘‘eat, eat, eat’’ is not the best possible strategy!

YES you have to consume plenty of good nutrients to grow. But quality and TIMING are even more important than the sheer amount of food you ingest. The BEST way is also to consume the optimal amount of nutrients that you body can use for growth. If you overfeed your body way beyond what it can use to build muscle, you’ll just fatter.

Over the past 7-8 weeks I went from xxx up to xxx (will probably reach xxx within 3 weeks) on 5’8’’ and I still have abs and less than 10% body fat.

To blow up this fast I actually did not drastically jack up my overall food intake (although it is a bit higher than what I was consuming, mostly in the form of added fruits). The biggest change has been the nutrients consumed before, during and after my workout.

Yes, I probably added some fat in the process, but my guess is that it is no more than 5lbs of fat and around 5lbs of water, both of which I’ll easily drop in 10 days or less.

My point is that you should shoot for precision when trying to build size. The less fat you put on, the easier it will be to maintain your size while dieting.

35

Hey Thibs,

I’m currently cutting with very low carbs. The sources are nuts/green veggies. I’m following a Poliquin strategy given by my biosigniture coach.

He told me for my Interval cario (1min sprint, 3min rest x4 - x3/wk) that I won’t need any carbs before or after the intervals. I recall you said 1/2 scoop of recovery after the Intervals, I could be wrong though.

I do however still get quite a few carbs from my meals. 2oz nuts with breakfast, and then I eat 25-30 oz of Broccoli/Cauliflower split in my main meals, 1 big cucumber and about 5-7 cups of baby spinach. That adds up to about 50g. Is this enough to prevent catabolism from the Intervals?

6’3" 230lbs 16%BF (Poliquin 12 site)

Thanks bro! Pit or Det for Champs this year? :slight_smile:

36

Hi Coach,

Would the para-workout strategy you outlined in the other thread be too much for a fat loss phase? Thanks.

37

Hi Thibs,

In my thread “Casein Hydrolysate and Dieting” Forums - T Nation - The World's Trusted Community for Elite Fitness I posed the following question:

[quote]I’ve become very interested in casein hysrolysate as of late. If you’re unfamiliar with it, there have been talks about it by CT being that it is the main ingredient in Anaconda. Casein Hydrolysate is a very fast digesting protein source - very high quality CH is probably the fastest digesting protein source, even faster than individual amino acids. Due to this quality it’s insulinogenic, meaning that it boosts insulin.

My question is this: If performing circuit training immediately followed by steady state cardio (lactate inducing circuit training (the kind that makes you want to puke), directly before 20-30 minutes of steady state cardio (this combination is effective for burning fat), should CH be used directly after the circuit/lactate training or after the cardio?

Since CH boosts insulin which will essentially stop the fat burning process as insulin is a storage hormone, is Ch not a good option for weight loss? I understand that even if dieting there are times that boosting insulin can still be effective, but I wonder if I’m going to perform the cardio after my weight training if I should wait until after the cardio to ingest the CH.

I want to take it as soon as possible post lifting, but if taken immediately after the lifting won’t it hinder the mobilization of fatty acids in my blood stream, making the steady state cardio less effective or useless?

From a scientific standpoint it makes sense to wait until after the cardio to take the CH, but I have that urge to want to take my post workout shake directly after training, as I’m sure many of you do as well.

Your thoughts are appreciated.

BT [/quote]

…to which I received thus far a few good responses. The consensus was that I should wait until after the cardio for the CH. How does the following look considering I’m low carbin it?:

Lactate inducing training followed by steady state cardio:

W - 90 = Serving of Chicken/Fish/or Egg White and Veggies
W - 60 = 1 cap Beta-7 + 2 caps Alpha GPC
W - 30 = 1 Serving Power Drive
W - 15 = 1 scoops Surge Workout Fuel + 20 grams CH + 5 grams creatine
During lactate inducing training = 1 scoop Grow! Whey + 5 grams leucine + 5 grams creatine
During cardio = nothing
W + 15 = 1 scoop Grow! Whey + 20 grams CH
W + 90 minutes = Serving of Chicken/Fish/or Egg White and Veggies

What are your thoughts about the plan I’ve listed directly above? ALSO what are your thoughts on “Amino Pulsing” while on a diet? I’ve read that micellar casein is a great protein source while dieting in that it prevents protein oxidation rather than directly inducing protein synthesis as would whey or casein hydrolysate. Should CH be avoided in a diet phase for the majority of the day? I know you are an advocate of picking one goal and sticking with it, so I fear that elevating insulin (albeit from a protein source) would hinder fat loss temporarily during the day. So to stick to one goal wholeheartedly should I go for fat loss with a do or die attitude and not use any fast digesting protein sources and stick to MD or straight Casein + other whole food sources? Your thoughts on these matters are greatly appreciated.

Best,
BT

38

Hey coach. I am currently on a fat loss plan. I am going low carbs much like in you get jacked program. I have 2 week areas that I need to work on, (my arms and shoulders). So I was thinking that 1 day a week I would use your para workout protocol and on that day I would hit my arms and shoulders. I would still have a cheat meal later that night. Does this sound ok, or would I need to focus on larger muscle groups on this day? Thanks.

39

[quote]matt_t2004 wrote:
Hey coach. I am currently on a fat loss plan. I am going low carbs much like in you get jacked program. I have 2 week areas that I need to work on, (my arms and shoulders). So I was thinking that 1 day a week I would use your para workout protocol and on that day I would hit my arms and shoulders. I would still have a cheat meal later that night. Does this sound ok, or would I need to focus on larger muscle groups on this day? Thanks.[/quote]

That strategy sounds perfectly fine to me. The only thing I would propose is actually hitting shoulders and arms 48 hours before, then again on the protocol day.

For example…

Monday - Chest & Back
Tuesday - Lower body
Wednesday - off
Thursday - Delts and Arms
Friday - Abs, calves, lower back
Saturday - Delts and Arms (protocol + cheat day)
Sunday - OFF

40

[quote]Christian Thibaudeau wrote:
matt_t2004 wrote:
Hey coach. I am currently on a fat loss plan. I am going low carbs much like in you get jacked program. I have 2 week areas that I need to work on, (my arms and shoulders). So I was thinking that 1 day a week I would use your para workout protocol and on that day I would hit my arms and shoulders. I would still have a cheat meal later that night. Does this sound ok, or would I need to focus on larger muscle groups on this day? Thanks.

That strategy sounds perfectly fine to me. The only thing I would propose is actually hitting shoulders and arms 48 hours before, then again on the protocol day.

For example…

Monday - Chest & Back
Tuesday - Lower body
Wednesday - off
Thursday - Delts and Arms
Friday - Abs, calves, lower back
Saturday - Delts and Arms (protocol + cheat day)
Sunday - OFF[/quote]

I am confused, can arms and shoulders be brought up during a fat loss phase.