Coach Thibaudeau,
What is the protocol regarding creatine when in a fat loss diet? Will it counter strict weight loss (by that I mean the number on the scale, not fat loss) in a negative manner (as I’m trying to cut weight for wrestling)? Also, will it adversely affect blood sugar levels to the point where my body is thrown out of ketosis?
Thanks for your time.
I’m 6’0 195lbs and just did a hydrostatic body comp and came out at 7.2 percent. Not bad but my mid section still need’s work. My friends who are in the same ball park figure but look leaner than I do in the mid section. My arms and quads are ripped but my mid doesnt seem to follow. I know everyone has there weak areas but I’m getting frustrated. I’m glad my legs are lean and strong and I can outlift my buddies but when the shirt comes off they looked so much leaner. Any adivce or do I need to stop pissing and moaing and train harder and get down to 5% area. Thanks for your time.
[quote]Aphamos wrote:
Coach Thibaudeau,
What is the protocol regarding creatine when in a fat loss diet? Will it counter strict weight loss (by that I mean the number on the scale, not fat loss) in a negative manner (as I’m trying to cut weight for wrestling)? Also, will it adversely affect blood sugar levels to the point where my body is thrown out of ketosis?
Thanks for your time.[/quote]
Each gram of creatine is stored in the muscle with 3g of water. So yes, creatine will make you a little bit heavier on the scale due to water retention. In fact, in all the studies on creatine the only ‘side effect’ reported across the board is weight gain.
No it does not affect blood sugar levels.
CT
I have been reading Chris Bartl’s tranformation - very good reading. Knowing what you now know about peri-workout nutrition and protien pulsing - what if anything would you have done differently with Chris’s diet?
Also, I was curious why the 9g of fat/Finibar dosen’t blunt the insulin reaction during the peri-workout protocol? Is this not enough to affect anything (even when 2 to 3 bars are used)?
thanks
Hello CT:
I’m doing a photoshoot in about 3 weeks, so I’m planning to follow the “shredded in 6 days” plan. Is there any modification you would do to it looking at it right now?
Hi Coach.
Simple question: For a fat loss cardio activity (high or medium intesity) what shall be the pre/peri and post workout nutrition to prevent muscle loss?
Thanks!
Sience cathecolamines play an usual role in the mostly fat loss approaches using caffeine and/or stimulants, and now we can play with insulin around workout, can you give a few words (obviusly not the secrets you use) how to focus on a fat loss phase? For exemple what is the way you’ve used with Kevin or Sebastien without stimulants, even how to intake a HOT-ROX extreme to increse the efficacy of the fat loss without disrupt insulin sensivity with a regional deposit variations and so on.
Thanks
[quote]michell wrote:
Sience cathecolamines play an usual role in the mostly fat loss approaches using caffeine and/or stimulants, and now we can play with insulin around workout, can you give a few words (obviusly not the secrets you use) how to focus on a fat loss phase? For exemple what is the way you’ve used with Kevin or Sebastien without stimulants, even how to intake a HOT-ROX extreme to increse the efficacy of the fat loss without disrupt insulin sensivity with a regional deposit variations and so on.
Thanks
[/quote]
During their contest prep they were low carbs all day except for the workout portion. They would have the actual protocol minus the FINIBARS.
So it was something like:
They continued this protocol up to 2 weeks prior to the show. At that point SURGE RECOVERY was dropped.
[quote]Diego Z. wrote:
Hi Coach.
Simple question: For a fat loss cardio activity (high or medium intesity) what shall be the pre/peri and post workout nutrition to prevent muscle loss?
Thanks![/quote]
12g of casein hydrolysate (not miscellar or sodium caseinate or regular casein) or, worse case scenario, 12g of whey hydrolsate prior to the session.
If the session lasts for more than 45 minutes, have another 12g after 30 minutes.
[quote]Christian Thibaudeau wrote:
G87 wrote:
Christian Thibaudeau wrote:
BulletproofTiger wrote:
Dear Coach,
What are your thoughts on “Amino Pulsing” while on a diet?
I already answered that one earlier.
CT - or anyone else - which thread was this talked about in? I’ve looked and looked and can’t find it.
I’m sitting at about 10-11% BF after “Get Jacked Fast.” I’d like to lose a few more pounds of fat, but I don’t think I can hack the mental strain of low-carbing for more than a few weeks. I actually don’t consume any carbs outside of fruit, but I get terrible cravings for them and was going nuts in the final weeks of GJF.
Coach, do you think that restricting my carbs to 2 fruit portions a day and pre-workout (i.e. pulsing) would allow me to get to 8% BF while retaining/gaining lean mass? I can get some peptopro, pending Anaconda’s release, Finibars, basically anything that’s commercially available.
G
You can reach your goal by consuming as much as 150g of carbs per day provided that they are well timed, of the right type and that the caloric intake for the rest of the day is correct.
Here are my recommendations:
40 min pre-workout 1 FINiBAR (39g)
30 min pre-workout SURGE WORKOUT FUEL 1 SCOOP (21g)
15 min pre-workout SURGE RECOVERY 1 SCOOP (25g)
During the workout SURGE RECOVERY 1 SCOOP (25g) + 20-30g CH
Total = 110g para-workout
Then have 2 portions of fruit with a whey shake 60 minutes after the workout.
The rest of the day is low-carbs
[/quote]
How would this change, at all, for females?
CT,
Would adding a fasting day or a low calorie day (not sure exactly how much that would be) cause significant muscle loss? I know fasting is a catalyst for GH production but i wasn’t sure how the two factors would balance out. Or is the “low-protein” day the optimal way to go about this?
Thanks.
[quote]Cyrus_99 wrote:
Christian Thibaudeau wrote:
G87 wrote:
Christian Thibaudeau wrote:
BulletproofTiger wrote:
Dear Coach,
What are your thoughts on “Amino Pulsing” while on a diet?
I already answered that one earlier.
CT - or anyone else - which thread was this talked about in? I’ve looked and looked and can’t find it.
I’m sitting at about 10-11% BF after “Get Jacked Fast.” I’d like to lose a few more pounds of fat, but I don’t think I can hack the mental strain of low-carbing for more than a few weeks. I actually don’t consume any carbs outside of fruit, but I get terrible cravings for them and was going nuts in the final weeks of GJF.
Coach, do you think that restricting my carbs to 2 fruit portions a day and pre-workout (i.e. pulsing) would allow me to get to 8% BF while retaining/gaining lean mass? I can get some peptopro, pending Anaconda’s release, Finibars, basically anything that’s commercially available.
G
You can reach your goal by consuming as much as 150g of carbs per day provided that they are well timed, of the right type and that the caloric intake for the rest of the day is correct.
Here are my recommendations:
40 min pre-workout 1 FINiBAR (39g)
30 min pre-workout SURGE WORKOUT FUEL 1 SCOOP (21g)
15 min pre-workout SURGE RECOVERY 1 SCOOP (25g)
During the workout SURGE RECOVERY 1 SCOOP (25g) + 20-30g CH
Total = 110g para-workout
Then have 2 portions of fruit with a whey shake 60 minutes after the workout.
The rest of the day is low-carbs
How would this change, at all, for females?[/quote]
Decrease carbs by 25%.
Thib,
When it comes to fat loss, what would your current hierarchy of favorite methods be? This would be referring to what types of things you’d add on as needed in addition to proper dietary manipulation and sufficient heavy lifting to help retain or even gain a bit of muscle. ANd if the question is a bit to broad given that you’d likely use different methods under different dietary conditions, perhaps you could briefly list the order of your favorite methods based upon a higher carb intake and a lower carb one.
CT-
Do you have any recommendations for nutrition during a deload week while in a fat loss phase. I am following Wendler’s 5/3/1 concepts and skipped the deload week the first cycle but will probably take it after this second cycle, but since I am also in a fat loss phase I am not sure what I should do with my diet.
I feel like if I drop calories too low I will lose muscle with the lack of heavy lifting and if I keep my macros the same I will gain fat.
Thanks.
CT,
Depending upon who you follow for information, you can find fat loss programming that ranges from rather straightforward to especially complex. But if someone is consistently disciplined with dietary intake year-round and is always within “striking distance” of their lowest desired bodyfat percentage, would it be relatively simple (if not easy) to get to that mark fairly quickly and without having to resort to very complex methods?
[quote]AtleticoMadrid wrote:
CT,
Depending upon who you follow for information, you can find fat loss programming that ranges from rather straightforward to especially complex. But if someone is consistently disciplined with dietary intake year-round and is always within “striking distance” of their lowest desired bodyfat percentage, would it be relatively simple (if not easy) to get to that mark fairly quickly and without having to resort to very complex methods? [/quote]
Obviously it will, what kind of question is that? If you only have 5lbs of fat to lose it will be fairly easy to do so without having to be drastic. If you have 30lbs to lose it will be harder because you will be forced to diet for longer period of time; when you are dieting for a long time, dieting itself loses its efficacy and you have to resort to different training methods to continue stripping the fat off.
[quote]ajweins wrote:
CT-
Do you have any recommendations for nutrition during a deload week while in a fat loss phase. I am following Wendler’s 5/3/1 concepts and skipped the deload week the first cycle but will probably take it after this second cycle, but since I am also in a fat loss phase I am not sure what I should do with my diet.
I feel like if I drop calories too low I will lose muscle with the lack of heavy lifting and if I keep my macros the same I will gain fat.
Thanks.[/quote]
The goal of a deload is basically to take one step back to be able to take 2 or 3 forward.
Keep your food intake the same, at worse it will give you a relative surplus of around 400-500 calories per day. Technically you COULD gain up to one pound of fat doing this, but since you are likely to surcompensate glycogen stores first you will only gain around 0.5lbs of fat if that.
You may gain more scale weight (either muscle rebound or stored water/glycogen) but it will come back to normal within a week.
And this one week period where the RELATIVE energy intake is higher than normal (same amount comes in, less comes out = greater surplus) will help ‘reset’ your body which will become more responsive to losing fat afterwards.
Hello CT.
As much as it pains me to admit i recently had my appendix out so went home, while there i read one of my sisters MANY diet books (sigh)
So anyway to come to the point, the author in question believes stimulants should be dumped for 30 days along with your 30 day fat loss “blast” as you have somewhat wrote in another gentleman’s thread.
Do you believe stimulants can do alot of damage to your insulin resistance, and cause fat gain that way or is he over hyping it to hype his book.
He is fairly respected in England, wrote the The Holford Low-GL Diet instead of the Low GI way of doing things.
Thank you for your time.
[quote]300andabove wrote:
Hello CT.
As much as it pains me to admit i recently had my appendix out so went home, while there i read one of my sisters MANY diet books (sigh)
So anyway to come to the point, the author in question believes stimulants should be dumped for 30 days along with your 30 day fat loss “blast” as you have somewhat wrote in another gentleman’s thread.
Do you believe stimulants can do alot of damage to your insulin resistance, and cause fat gain that way or is he over hyping it to hype his book.
He is fairly respected in England, wrote the The Holford Low-GL Diet instead of the Low GI way of doing things.
Thank you for your time.[/quote]
I’ve explained MANY TIMES why stimulants, over the long run, were not good. They can help for short periods of time, but they hinder fat loss when used for a long time.
[quote]Christian Thibaudeau wrote:
I’ve explained MANY TIMES why stimulants, over the long run, were not good. They can help for short periods of time, but they hinder fat loss when used for a long time.[/quote]
Hmm i see.
Ok thanks for your time, as always.
And your new pictures do you great justice, congrats.