Questions About Fat Loss

Training
41

Protein pulsing is actually extremely effective when on a restricted diet. Keep in mind that every period of jacked up blood amino acids (hyperaminoacidemia) is itself a signal to build muscle tissue, especially if it is preceded by a short period of protein deprivation.

Coach,

Main objective is to put on 3-5 lbs of muscle(lost during extreme diet phase), while still dropping 5-6 lbs of fat in the next 4 weeks.
How does the following set up look on workout days only, (off days are <30 gms carbs)?
5 AM Wake up Pulse
5:45 AM 25 gms casein
7 AM Pulse
7:45 Ground turkey/ veggies
1100 AM Pulse
1145 AM Lean meat (fish, chicken etc.) veggies
345 PM Surge Workout fuel 1 scoop
415 PM Surge Recovery 1 scoop
WORKOUT 430-600 PM
645 PM whey isolate, luecine, creatine, glycine
800 PM casein, cottage cheese etc
1000 PM bed

42

[quote]Kal-El wrote:
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 exampleā€¦

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

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

I would have said no a while ago. But with the proper para-workout protocol on the spec days, I would say that it is possible.

43

[quote]Christian Thibaudeau wrote:
Kal-El wrote:
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 exampleā€¦

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

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

I would have said no a while ago. But with the proper para-workout protocol on the spec days, I would say that it is possible.[/quote]

If possible, what kind of volume would you recommend? Thanks

44

Hi Coach, on the question of PPS I noticed that there is bovine PPS and the soy derivative which tends to be cheaper. Is one more effective than the other or does the source really not matter?

45

Hey Coach,

I would like to preform another round of your regresive ketogenic cycle but I have a question about food options. Most of the days ask that you keep fat and carbs almost entirely apart, this kind of cuts out things like nuts, avacados and flax seed from options for getting fat in addition to meat, oils and cheese since food such as nuts contain more than just trace carbsā€¦

Can you offer maybe an example of a days meals for one of the 70/30 fat to protein days or more high fat not carb food choices? I did this diet once before almost a year back and found myself eating more trashy fat like sausage than I wanted to avoid drinking Tbs of oil.

46

[quote]skyel7 wrote:
Hi Coach, on the question of PPS I noticed that there is bovine PPS and the soy derivative which tends to be cheaper. Is one more effective than the other or does the source really not matter?[/quote]

Bovine is A LOT more effective. The only PPS product I trust is the one by Poliquin.

47

[quote]Christian Thibaudeau wrote:
skyel7 wrote:
Hi Coach, on the question of PPS I noticed that there is bovine PPS and the soy derivative which tends to be cheaper. Is one more effective than the other or does the source really not matter?

Bovine is A LOT more effective. The only PPS product I trust is the one by Poliquin.[/quote]

Thanks, Coach!

48

just a short question thib cuz its bugging me out

is there a specific dosage of carbs in gram, which will raise insulin drastically? ā€¦ what concerns me, as doing low-carb or actually NO-carb beside the post-workoutshakes, will a tablespoon of Ketchup, Mustard or whatever, in normal dosages raise my insulin when i eat steak with it or any other source of meat, fatty or lean whatever ?

thank you

49

Dear Coach,

What are your thoughts on ā€œAmino Pulsingā€ while on a diet?

50

[quote]BulletproofTiger wrote:
Dear Coach,

What are your thoughts on ā€œAmino Pulsingā€ while on a diet?[/quote]

I already answered that one earlier.

51

Very interested on what the coach has to say about this.

[quote]as wrote:
Protein pulsing is actually extremely effective when on a restricted diet. Keep in mind that every period of jacked up blood amino acids (hyperaminoacidemia) is itself a signal to build muscle tissue, especially if it is preceded by a short period of protein deprivation.

Coach,

Main objective is to put on 3-5 lbs of muscle(lost during extreme diet phase), while still dropping 5-6 lbs of fat in the next 4 weeks.
How does the following set up look on workout days only, (off days are <30 gms carbs)?
5 AM Wake up Pulse
5:45 AM 25 gms casein
7 AM Pulse
7:45 Ground turkey/ veggies
1100 AM Pulse
1145 AM Lean meat (fish, chicken etc.) veggies
345 PM Surge Workout fuel 1 scoop
415 PM Surge Recovery 1 scoop
WORKOUT 430-600 PM
645 PM whey isolate, luecine, creatine, glycine
800 PM casein, cottage cheese etc
1000 PM bed [/quote]

52

Hi Thibs,

First of all, thank you very much for all the great work that you do here. I am currently following your ā€œGet Jacked Fastā€ program and would very much appreciate an update to the supplements/nutrition program included in the book.

I saw that you outlined the best para-workout protocol in another thread for mass - I assumed so since the Carbs intake from Finibar is more generous than we would be allowed in the fat loss program - and I have been wanting to see a comprehensive one as found in the ā€œGet jacked fastā€ program for fat loss. Thanks in advance for your time and consideration.

53

Hey coach, if you have time could you give some brief thoughts on what you think about this plan for quickly cutting fat? I know you donā€™t have time for a full breakdown of everything, but maybe just if you notice anything you think needs changing

I plan on doing it for 5 weeks with a carb up once every 2 weeks

Heres my plan, I may add 100 calories or so:

Pre-exercise
-Protein powder, 1 scoops (22g): 120 calories, 23g protein, 2g carbs, 2.5g fat

Meal 1
-steak, 3 oz.: 171 calories, 30g protein, 0g carbs, 5.1g fat
-Brocolli, 6 oz: 60 calories, 4.8g protein, 11.2g carbs, 0.7g
-Olive Oil, 1.33tbsp: 160 calories, 0g protein, 0g carbs, 18.67g fat
SUBTOTALS: 391 calories, 34.8g protein, 11.2 (6.8) carbs, 24.47g fat

Meal 2
-5 whole eggs: 350 calories, 30g protein, 3.3g carbs, 22.5g fat
-Brocolli, 6 oz: 60 calories, 4.8g protein, 11.2g carbs, 0.7g
SUBTOTALS: 410 calories, 34.8g protein, 14.5 (10.1)g carbs, 23.2g fat

Meal 3
-Chicken, 5 oz: 167calories, 35g protein, 0g carbs, 5g fat
-Brocolli, 6 oz: 60 calories, 4.8g protein, 11.2g carbs, 0.7g fat
-Olive Oil, 1.33tbsp: 160 calories, 0g protein, 0g carbs, 18.67g fat
SUBTOTALS: 387 calories, 39.8g protein, 11.2 (6.8)g carbs, 24.37g fat

Meal 4
-fish oil, 4 pills: 40 calories, 0g protein, 0g carbs, 4.5g fat
-Cottage cheese, 1/2 cup: 100calories, 15g protein, 6g carbs, 1.5g fat
-1 turkey burgers: 160 calories, 19g protein, 0g carbs, 9g fat
SUBTOTALS: 300 calories, 34g protein, 6g carbs, 15g fat

TOTALS: 1608 calories, 166.4g protein, 44.9(31.7)g carbs, 89.54g fat 1598.26
41.64% protein 7.93% carbs 50.42% fat

As for training this is what I had in mind

Sunday: off
Monday: Lower/upper Pull strength workout 1, followed by 3 sets of 1 metabolic pairing (by CT)
Tuesday: Off
Wednesday: Upper push strength workout 1, followed by 3 sets of 1 metabolic pairing
Thursday: Lower/upper pull strength workout 2, followed by 20min. incline walking
Friday: OFF
Saturday: Upper push strength workout 2, followed by 3 sets of 1 metabolic pairing

Iā€™m considering adding a 30min. incline walk on Sunday since I have 3 off days. Iā€™ll only be doing this for about 5 weeks but if fat loss stalls then cardio will be added on off days.

Thanks!

54

Coach,

Can you explain any diet tips or name supplements that target the lower abdominals?

G8

55

What paraworkout nutrition would you recommend for fat loss?

Iā€™ve not seen you recommend anything based on your new(ish) protocol, so I would be greatly interested in your thoughts.

56

Coach,

I was diagnosed with adrenal insufficiency, chronic fatigue and fibromyalgia back in December. I am on the road to recovery, but still trying to lose approximately 8-10 pounds of fat I put on in the course of four months. I am already supplementing with raw adrenals (bovine), licorice root, Siberian ginseng, etcā€¦ My energy levels are back up, but I cannot seem to shed this weight! Is there anything you would recommend diet or training wise that would help?

I would greatly appreciate any advice you can give me! :slight_smile:

57

Dear Coach,

Iā€™m 5ā€™9" and currently 195 lbs @ 15-17 % bf. I have come down from 225 lbs @ 20 % bf within the last 5 months. Iā€™m looking to shed another 20 pounds so I can be at 175 at 10 % bf or lower. Couple of questions.

  1. Going from 225 to 195, I used a ketogenic diet. I ate clean protein sources and only veggies/salads. Do you suggest I change up my diet, if so how? And how long can you be on a ketogenic diet before the fat loss effects begin to stop?

  2. Going from 225 to 195, I was using a metabolic training protocol similar to that posted on the V-Diet website. Can you prescribe any helpful training protocols helpful for fat loss and how long should I be on on of these programs before the effectiveness is lost?

  3. Going from 225 to 195, I did alot of low intensity cardio and added some HIIT later as I came back lighter. But now at 195, I found low intensity cardio to not as be as effective and even more so a waste of time. Should I cut it out completely? I have being doing incline walking, cross country trainer, and biking. And should just add more HIIT instead?

Thanks.

58

[quote]Christian Thibaudeau wrote:

Over the past 7-8 weeks I went from 212 up to 239 (will probably reach 245 within 3 weeks) on 5ā€™8ā€™ā€™ 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 Iā€™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[/quote]

Im sorry you put on 27 lbs in 7 weeks ??

10 of which were accounted for so that leaves you with 17lbs of muscle in 7 weeks ??

Is that something thats capable of EVERY 7 weeks ??

Have you figured out the secret lolā€¦ thats freaking an amazing amount of gain in less than 2 months even steroid users would struggle for 30lbs in 2 months !

59

Iā€™m quite sure nobody has mentioned this, but - should you still do an AM pulse if youā€™re doing fasted cardio?

I tend to have 10-12G BCAAā€™s anyway prior to my 45min LI session. Should I drop a scoop of Whey as well to pulse before I go out? Or will the aminoā€™s in the blood be used for energy instead of being shuttled to the muscles as Iā€™m not quite fasted anymore?

Thanks

60

[quote]Christian Thibaudeau wrote:
Over the past 7-8 weeks I went from 212 up to 239 (will probably reach 245 within 3 weeks) on 5ā€™8ā€™ā€™ 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 Iā€™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[/quote]

I am quite skeptical about these claims. At your level of development how can you honestly put on that amount of muscle within such a short time frame? There is no ā€˜secretā€™ to nutrition, the same basic protocols have been followed for years. If one was to get these gains on a cycle it would be phenomenal and you are advocating that these gains can be made by a nutritional protocol.