How much would energy requirements change for studying? I’m in grad school and have an exam Monday morning – between now and then I’ll study at least 30 hours. I’m asking because whenever I have long study sessions, I’m always hungry. Should I be increasing my calories?
[quote]Christian Thibaudeau wrote:
pumped340 wrote:
Christian Thibaudeau wrote:
sarah1 wrote:
CT, if you eat a large amount of calories in 1 sitting (like 1/3 of your daily calories) and then don’t eat again for 4 hours or so do you store more fat than if you had split that meal into two meals?
No. If the total intake is the same you will likely have the same result. That’s what current studies show.
Interesting, definitely contradicting some standard advice. So what if someone, on an off day, just had 2 big 1500 calories meals…that would be about the same in the end, result-wise, as six 500 calorie meals?
I’m wondering how this would workout with macros as well. If someone is eating 300g of carbs and 100g of fat would it really be good to have 150g of carbs and 50g of fat twice a day (with whatever protein you’re eating) rather than spreading this out?
The most recent studies have shown that the only advantage of frequent feedings is appetite control. That having been said, I’m not necessarily advocating eating only twice a day (although I sometimes do that) but rather to be flexible with your eating patterns.
If anything, not following a precise eating routine (changing meal time and frequency day to day) might actually be good for body composition purposes.[/quote]
I would be very impressed if you could wolf down 110 g per meal! is that even humanly possible? that’s probably the only reason I have to split up meals. Due to no money, I have to get protein from solid food sources since that’s what my parents provide.
Coach,
I am 5’10 about 205 lbs, I do not know my BF% but I can see my top 4 abs. What would be the the best approach to lose about 15-20 lbs of fat? I have alwys gotten bored with the dieting and have stopped but, I now want to hit it hard. At this point I do not mind losing some LBM I just want to get to a low BF at least once.
Chris, (or anyone else who can answer with being 100% sure if he tells the truth)
How bad can this kind of dieting affect weight loss? I know you lose weight, but which drops the most of you - fat or muscle?
Also, let’s say Im doing the Viking diet - I eat twice, after I get up from bed, and before the evening workout - how can I eat all the protein I daily need with just two sittings? As far as I know, above 40-50 grams of protein are digested.
Is it OK if I weight less than 80kg. and I eat like 100-120 grams of protein per day? I can not afford more.
[quote]Who_Cares wrote:
Chris, (or anyone else who can answer with being 100% sure if he tells the truth)
"- CT, if you eat a large amount of calories in 1 sitting (like 1/3 of your daily calories) and then don�¢??t eat again for 4 hours or so do you store more fat than if you had split that meal into two meals?
- No. If the total intake is the same you will likely have the same result. That�¢??s what current studies show.
The most recent studies have shown that the only advantage of frequent feedings is appetite control."
How bad can this kind of dieting affect weight loss? I know you lose weight, but which drops the most of you - fat or muscle?
Also, let’s say Im doing the Viking diet - I eat twice, after I get up from bed, and before the evening workout - how can I eat all the protein I daily need with just two sittings? As far as I know, above 40-50 grams of protein are digested.
Is it OK if I weight less than 80kg. and I eat like 100-120 grams of protein per day? I can not afford more.[/quote]
canned tuna is less than a dollar per can and usually has over 20 grams protein (at least)
Hey Thib,
quick question…How many grams of CLA would you recommend for fat loss?..and also how would you spread it out in the day???.
I currently take 3G omega 3 fish oil, with 2G CLA…(5g total fat) and I take this 3 times per day…would this be effective? or is there a better way to do it?
thanks
In your article, Carb Cycling Codex ( Strength Training, Bodybuilding & Online Supplement Store - T NATION ), when calculating calories for the low days, does one use the variable that they used for the high/moderate days or does one use the variable for the activity that they will be performing on that day (no training, desk work)?
Thank you.
CT,
is there any one type of ESW that is the best? (circuits, walking on treadmill, etc)
by that i mean is one more catabolic or effective than another?
also, what would you recommend during the session? protein, i assume?
Do you ever have zero carb days? Do you think they are necessary? I am following what you suggest: Go low carbs on 2 of your 3 off days, Moderate on 1 of your 3 off days and 2 workout days, and Higher carbs on the 2 most important training sessions of the week.
I do a 4 day split with 2 days of cardio a week. Is your carb cycling guidelines good for someone like me who is: trying to gain muscle and lose fat, I am probably at 12% BF and would like to drop to 9-10% BF, but at the same time add muscle. I am at about 185lbs, ay 5"10 12% and ultimately want to be 9-10% 200lbs +.
Thanks.
Coach,
I am on the no/low carb except for para workout protocal. I am also taking 2 Flameouts and 3 FA3 three times per day. My breakdown not including para protocal is 220 protien, 60 carbs, 30 fiber, 70 fat. im 6ft, 225. I am roughly 23% BF. I am measuring 43 inches around my belly button. I am storing a lot of fat there. I believe i have a cortisol issue. Is there anything i should do to combat this?
Do you still recomend Post Workout:
.1g per LB of glycine
.2g per LB of glutamine
400-800g of Phosphatidyl Serine
[quote]S C 0 0 Z E wrote:
Do you ever have zero carb days? Do you think they are necessary? I am following what you suggest: Go low carbs on 2 of your 3 off days, Moderate on 1 of your 3 off days and 2 workout days, and Higher carbs on the 2 most important training sessions of the week.
I do a 4 day split with 2 days of cardio a week. Is your carb cycling guidelines good for someone like me who is: trying to gain muscle and lose fat, I am probably at 12% BF and would like to drop to 9-10% BF, but at the same time add muscle. I am at about 185lbs, ay 5"10 12% and ultimately want to be 9-10% 200lbs +.
Thanks.[/quote]
This is only ONE type of diet I use. I often use a very low carbs diet (50g per day) and with some individuals I stick to high carbs. Everybody is different.
for everyone who is still asking about if you can eat 75 or more protein in one hour, in doesn’t matter whether ct or anyone else says you can. why dont you try it and see if it works? for me, HELL NO. It would be extremely hard for me to gulp down two steaks in one sitting, especially if it’s paper steak i have to eat. Sometimes you have to try things before you ask.
anyone know if Glycine, Glutamine, and PPS are still recomended post workout?
[quote]Christian Thibaudeau wrote:
This is only ONE type of diet I use. I often use a very low carbs diet (50g per day) and with some individuals I stick to high carbs. Everybody is different.
[/quote]
Would you use the Physique Transformation article’s protocol for someone at 10.5% body fat like myself? I’m stuck at this and I want to drop down to <9%.
Hey Thibs,
What would you recommend the genetically average client who needs to lose 6kg in terms of diet? I am currently doing 175g P/ 105F/ trace carbs. I am 5’6’, 75kg, 18y/o. I’ve been doing this for a week straight but am slightly concerned in regards to thyroid health in the long run.
Also, have you ever personally experienced ‘memory loss’ while on low carbs? I feel like since negleting fruit in particular (I used to eat lots of fruit previously) my memory has been pretty shitty. Not sure whether the diet might affect this.
Thank you for taking the time!
[quote]Jas0n wrote:
Hey Thibs,
What would you recommend the genetically average client who needs to lose 6kg in terms of diet? I am currently doing 175g P/ 105F/ trace carbs. I am 5’6’, 75kg, 18y/o. I’ve been doing this for a week straight but am slightly concerned in regards to thyroid health in the long run.
Also, have you ever personally experienced ‘memory loss’ while on low carbs? I feel like since negleting fruit in particular (I used to eat lots of fruit previously) my memory has been pretty shitty. Not sure whether the diet might affect this.
Thank you for taking the time![/quote]
The brain works either on glucose of ketones, not directly fat. So the in the initial days of a low carbs diet, the brain might have trouble functioning properly due to lack of fuel; the body can still make glucose from protein, so it’s not like your brain will die, it will just be undernourished until you start to produce ketones in a significant amount, which normally occurs after 5-10 days of low-carbing.
As for thyroid, well, glucose (carbs) indeed favors the conversion of the less active T4 into the more active T3. Best way to monitor this is to take your morning body temp (upon waking up) and it if falls down more than 1 - 1.5 degrees it might indicate a decrease in the rate of conversion, and ingesting a small amount of carbs (mostly from fruits) would likely cure the problem.
I would increase your protein intake to around 235-250g… when low-carbing the body will naturally take amino acids (protein) and turn them into glucose, which means that less of the protein you ingest will be used for muscle repair and growth.
I might also consider consuming 25-35g of carbs immediately pre-workout with a fast absorbed protein. This wont screw up your diet if you have zero carbs the rest of the day, and your workouts will be more productive, which will help you lose more fat and maintain (or even gain) muscle.
[quote]acelement wrote:
Christian Thibaudeau wrote:
This is only ONE type of diet I use. I often use a very low carbs diet (50g per day) and with some individuals I stick to high carbs. Everybody is different.
Would you use the Physique Transformation article’s protocol for someone at 10.5% body fat like myself? I’m stuck at this and I want to drop down to <9%.
[/quote]
I would be low-carbs for the whole day, but have 0.75g of carbs per pound of bodyweight pre-workout along with fast acting protein (ideally Anaconda and MAG-10 when they come out). This will help you have better workouts, recover better, maintain (or even gain) muscle and keep metabolism higher.
[quote]bwbski wrote:
anyone know if Glycine, Glutamine, and PPS are still recomended post workout?[/quote]
If you have a cortisol issue or train late, yes I would use them.
Hi coach,
I am very curious to further understand the body choice in terms of fuel. I have ALWAYS followed your recommendations regarding macro intake for fat loss and do well on low carbs…taking in 1.5-1.75g/lb protein and 0.5g/lb of fats and results stagnated a fair bit over time.
After doing some reading on low carb diets, I decided to DECREASE protein and INCREASE fats…which has lead to the best fat loss results I have ever had. I have ALWAYS had a problem with my supriliac and I realise now that this was due to conversion of super high protein to glucose and stored in this area as fat! I am glad I have learned what is finally working for me…Are you going to tell me that in the end, go with WHAT WORKS as not everything coaches preach is gospel?
My current intake is approx 1.3g/lb protein and approx 0.65g/lb with ONE cheat meal per week, which is yielding nice fat loss results and strength is on the rise…(I’m currently using the Destroying the Fat template, damn you!).
Happy to hear your thoughts on all of this…
Thanks for your response,
GJ
[quote]Christian Thibaudeau wrote:
I would be low-carbs for the whole day, but have 0.75g of carbs per pound of bodyweight pre-workout along with fast acting protein (ideally Anaconda and MAG-10 when they come out). This will help you have better workouts, recover better, maintain (or even gain) muscle and keep metabolism higher.[/quote]
Thanks CT, I appreciate you taking the time to answer my question. My only confusion is what does “low-carb” mean? Only green vegetables? Can I include something like greek yogurt and blueberries for breakfast? Or is it like 50g carbs / day outside of the .75g/lb workout window?
Also, w/ the .75g/lb carbs pre-workout is that for the entirety of the workout window, kind of like your old protocol?
Thanks again.