CT,
You’ve explained the reason why diet soda and sugar substitutes in general can impede weight loss and should be consumed as little as possible. But what about salt? To add flavour to my food I add Frank’s Red Hot Sauce at will which is 0 carb and extremely low in calories but the salt is way up there (200mg per 5mL). Will this also have negative effects on weight loss?
[quote]Christian Thibaudeau wrote:
therajraj wrote:
CT,
What is your opinion on using R-ALA specifically for fat loss?
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.[/quote]
Coach,
does the location of most of the fat of someone’s body determine thigs like insulin sensativity?
If i had a tendancy to store fat on the love handles is there something i should focus on or avoid?
thanks
Coach Thib,
Hoping you can clear two things up for me.
How does FA3 have 2.4 grams of fat per serving if four caps have:
Lauric Acid 1,350 mg
Oleic Acid 815 mg
Gamma-linolenic Acid 455 mg
Linoleic Acid 875 mg
Seems to be over 3 grams of fat just from the above sources
Does it matter how long after a meal I take Alpha-GPC and would I still get the benefits of Alpha-GPC taken 60-90 min before workouts with BCAA’s 30 min before the workout?
Coach T,
I know that your usual fat loss diet recommendations usually involve strictly restricting carbohydrates. I’m just wondering how you would set up a fat loss diet for an individual who would like to consume a higher amount of carbohydrates while keeping the results still pretty good?
[quote]Guyah413 wrote:
Christian Thibaudeau wrote:
therajraj wrote:
CT,
What is your opinion on using R-ALA specifically for fat loss?
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.
Coach,
does the location of most of the fat of someone’s body determine thigs like insulin sensativity?
If i had a tendancy to store fat on the love handles is there something i should focus on or avoid?
thanks[/quote]
These are things that the biosignature helps identify. It may pay for you to get yours done.
Coach,
I’m currently following a cyclical ketogenic diet, but I don’t count macros right now - I had been, and to be frank, it depressed me. I hated eating. For the past year or so, my physique has actually gotten worse. I’ve gained roughly 5 inches around my waist and numerous pounds (but I have gotten much stronger, so that last bit doesn’t concern me per se). Unfortunately, I seem to be doing the majority of things right while my body is reverting to its former-fat self. My question relates to the fact that my body temperature seems to have lowered to a norm of approx. 97.3*F, along with fatigue etc. I’m concerned about the state of my metabolism and wonder if something I had done in my nutritional past has done this and is now impeding future progress. Any thoughts?
Thanks
CT,
How could I use my rest/recovery days to help lost fat? If that’s vague, how many starchy carbs would you recommend–how about carb/fat/protein ratio overall? I’m primarily asking because I am increasing my intensity with only three lifting days a week (instead of my old six days a week), and I want to decrease fat to under 10%.
[quote]Eric Buratty wrote:
CT,
How could I use my rest/recovery days to help lost fat? If that’s vague, how many starchy carbs would you recommend–how about carb/fat/protein ratio overall? I’m primarily asking because I am increasing my intensity with only three lifting days a week (instead of my old six days a week), and I want to decrease fat to under 10%.[/quote]
There are actually two schools of thought regarding this case:
Consume more carbs on the training days, mostly immediately pre-workout and be low carbs (think animal flesh and veggies only); and on the off days you are strictly low-carbs (less than 50 total grams)
Consume less than 50g of carbs on the training days (only animal flesh and veggies); on the off days have around 200g of quality carbs during the day
I PERSONALLY prefer (meaning that this is what I would do, but both approaches will work) the first approach. It is better for preventing muscle loss (even gaining muscle) while dieting, but might be a bit slower on the fat loss side of things.
Method 2 might lead to slightly faster fat loss, but the risk of muscle loss is greater.
[quote]Christian Thibaudeau wrote:
There are actually two schools of thought regarding this case:
Consume more carbs on the training days, mostly immediately pre-workout and be low carbs (think animal flesh and veggies only); and on the off days you are strictly low-carbs (less than 50 total grams)
Consume less than 50g of carbs on the training days (only animal flesh and veggies); on the off days have around 200g of quality carbs during the day
I PERSONALLY prefer (meaning that this is what I would do, but both approaches will work) the first approach. It is better for preventing muscle loss (even gaining muscle) while dieting, but might be a bit slower on the fat loss side of things.
Method 2 might lead to slightly faster fat loss, but the risk of muscle loss is greater.[/quote]
This throws off everything i thought was fact about fat loss (i.e maximum fat loss is best at <50g at all times, if you MUST have carbs have them on a training day to utilize them properly, carbs on an off day = evil).
=/
[quote]Intermezzo wrote:
Christian Thibaudeau wrote:
There are actually two schools of thought regarding this case:
Consume more carbs on the training days, mostly immediately pre-workout and be low carbs (think animal flesh and veggies only); and on the off days you are strictly low-carbs (less than 50 total grams)
Consume less than 50g of carbs on the training days (only animal flesh and veggies); on the off days have around 200g of quality carbs during the day
I PERSONALLY prefer (meaning that this is what I would do, but both approaches will work) the first approach. It is better for preventing muscle loss (even gaining muscle) while dieting, but might be a bit slower on the fat loss side of things.
Method 2 might lead to slightly faster fat loss, but the risk of muscle loss is greater.
This throws off everything i thought was fact about fat loss (i.e maximum fat loss is best at <50g at all times, if you MUST have carbs have them on a training day to utilize them properly, carbs on an off day = evil).
=/ [/quote]
i always thought similar to this too. i’ve been doing pretty much carbs under 40 grams for the past month and randomly i might have a carb-up meal or day. are there any disadvantages or advantages to completely avoiding carbs?
hey Christian, i was reading 1 of your articles on fat loss (cant remember the name of it) and in it you said if someone has been dieting for fat loss for 10-12 weeks and they are still not at the level of BF that they want they should stop the diet and go on a clean bulk for 4 weeks and after that start the fat loss diet again, do you still think this is best or should someone just stick to the fat loss diet for longer?
thanks
[quote]Christian Thibaudeau wrote:
Eric Buratty wrote:
CT,
How could I use my rest/recovery days to help lost fat? If that’s vague, how many starchy carbs would you recommend–how about carb/fat/protein ratio overall? I’m primarily asking because I am increasing my intensity with only three lifting days a week (instead of my old six days a week), and I want to decrease fat to under 10%.
There are actually two schools of thought regarding this case:
Consume more carbs on the training days, mostly immediately pre-workout and be low carbs (think animal flesh and veggies only); and on the off days you are strictly low-carbs (less than 50 total grams)
Consume less than 50g of carbs on the training days (only animal flesh and veggies); on the off days have around 200g of quality carbs during the day
I PERSONALLY prefer (meaning that this is what I would do, but both approaches will work) the first approach. It is better for preventing muscle loss (even gaining muscle) while dieting, but might be a bit slower on the fat loss side of things.
Method 2 might lead to slightly faster fat loss, but the risk of muscle loss is greater.[/quote]
in the last 10 weeks i lost 21 pounds of fat and put on muscle doing method 1.
[quote]Kerley wrote:
Christian Thibaudeau wrote:
Eric Buratty wrote:
CT,
How could I use my rest/recovery days to help lost fat? If that’s vague, how many starchy carbs would you recommend–how about carb/fat/protein ratio overall? I’m primarily asking because I am increasing my intensity with only three lifting days a week (instead of my old six days a week), and I want to decrease fat to under 10%.
There are actually two schools of thought regarding this case:
Consume more carbs on the training days, mostly immediately pre-workout and be low carbs (think animal flesh and veggies only); and on the off days you are strictly low-carbs (less than 50 total grams)
Consume less than 50g of carbs on the training days (only animal flesh and veggies); on the off days have around 200g of quality carbs during the day
I PERSONALLY prefer (meaning that this is what I would do, but both approaches will work) the first approach. It is better for preventing muscle loss (even gaining muscle) while dieting, but might be a bit slower on the fat loss side of things.
Method 2 might lead to slightly faster fat loss, but the risk of muscle loss is greater.
in the last 10 weeks i lost 21 pounds of fat and put on muscle doing method 1.[/quote]
would method 1 be more effective than a ketogenic diet? also is method 1 equally as good for cutting and gaining lean mass, alike?
I have a desk job and other than training, there is no real physical activity. I will shortly begin your program outlined in War Room Strategies to Maximize Fat Loss. There are only two days per week of 20 to 30 minutes of aerobic activity.
Considering my sedentary occupation, should I consider aerobics more often, 5 or 6 times per week?
I am 50 years old, 23.4 percent body fat, weigh 195 pounds, and eating under 2000 calories. Down from 212 pounds 30 percent body fat 10 weeks ago.
Thanks for your input.
I was wondering if you could help me with a question that has been vexing me for some time. Ever since I was wrestling in high school, I have never been hungry during the day. I also was on the Warrior Diet for some time. I never lost any strength from this protocol, and have found that my evening meals plus a few snacks seem to be sustaining me at my current weight/bf for a while. However, I find myself wanting to gain some extra weight for an upcoming endeavor, and I seem to be putting on more fat than lean, or not gaining at all. Is there something going on with my cort/insulin levels? Is there a way to plan this progression more appropriately?
What are your thoughts about berries in a fat loss diet? According to nutritiondata.com, the glycemic load of strawberries is the same as some green veggies, such as zucchini and broccoli.
[quote]Christian Thibaudeau wrote:
Kerley wrote:
hey coach,
what type of diet would you recomend for someone whos very overweight pushing 20% BF on the calipers. a ketogenic diet, carb cycling or just very low carbs but not as low to enter ketosis?
thanks
kerley
Low carbs all day with around 50-75 of carbs consumed para-workout (25g slow absorbed 40 min prior, 50g of fast acing carbs, like 2 scoops of Surge Recovery pre-workout and during the workout … half before the workout, the other half during).[/quote]
Would you recommend the same for someone above 20% bodyfat, or should such a person stick to less than 30g of carbs a day? Would you still recommend a carb up day every 14 days for someone above 20% BF, like in your Refined Physique Transformation article?
I should perhaps add that my goal is to lean down and get my waist to a managable size, but I’m not in a hurry and don’t want to lose any muscle. I want to keep gaining strength while losing fat if possible.
I was a fat kid from age 12 and was that way for most of my time after that. I find and can’t “just eat and lift heavy” as the fat piles on too fast in proportion to my strength gains. Even with carb cutoffs at night and keeping my meals P+C and P+F.
Also when you say to not care about counting carbs in green veggies…does that mean if my Physique Transformation allotment of carbs is…say…100g, does that mean it can be 100g in addition to green veggies?
[quote]Christian Thibaudeau wrote:
Consume more carbs on the training days, mostly immediately pre-workout and be low carbs (think animal flesh and veggies only); and on the off days you are strictly low-carbs (less than 50 total grams)
[/quote]
After 5 weeks on a targeted-carb approach, I can honestly state this is one of the most meaningful statements I have encountered on T-Nation. Simple but bloody effective.