Questions About Fat Loss

Training
622

[quote]Lardo wrote:
Thib’s in one of your posts you said that in order to fully recover glycogen stores it takes around 600g of carbs for a larger individual. In UD2 lyle mcdonald says to use 7-8 grams/lb of LBM of carbs to fully replenish and supracompesate glycogen stores. That comes out to 1300g on the low end for me. Where is the discrepancy coming from? Thanks.[/quote]

Difference in opinion. It’s like asking ‘‘The Westside barbell powerlifters use a speed day for their bench press but the Metal Militia recommend training heavy twice per week. Where is the discrepency coming from?’’.

Lyle bases a lot of his stuff on research. Which is fine. And his own training background is as an endurance athlete, which are known for very high carb-ups.

Technically you could consume up to 7-8g per pound and not store anything as fat. In literature it is indicated that under conditions of glycogen deprivation the body increases its storage capacity for glucose by up to 50% (even more in some cases). So if you are extremely depleted you could store up to 900+. And it is likely that the body is not 100% efficient at storing everything you ingest, so taking in 1200g isn’t unrealistic.

But personally, when it comes to body composition I rather stick to the median number and shoot for a number that the body can surely store as glycogen without spilling over.

Heck, other low carb authorities recommend an even more conservative approach. Dave Palumbo recommends 200g of carbs once a week. Poliquin recommend only one carb meal until you are lower than 10% body fat. So really, it’s a matter of experimenting and finding the optimal procedure for you. I know that at 1000g+ (I tried every diet known to man) it really slowed down my fat loss and when using only 200g I generally ran out of steam by wednesday.

623

[quote]HG Thrower wrote:
Coach,

I have my first Highland Games at a lower weight class coming up in 3 weeks. Tracking my weight, it seems inevitable that I will have to do at least some degree of water manipulation/dehydration to make weight. I will have about 2 hours between weigh-ins and start of the competition, which lasts all day.

Needless to say, those 2 hours will be key to getting my strength and hydration back. What should I consume during that time period, and throughout the day? I can have on hand: SWF, Anaconda, Finibars, Surge Recovery.[/quote]

From experience SWF hydrates me SUPER FAST (within 30-45 minutes)… in fact, I look like I hold water when I use it. FINIBARS will help shuttle the fluids to the muscles.

Although if you are using the new SWF, there is no need for FINIBARS since the SWF has the same carbs in there.

I would go with a large dose of SWF (4 scoops) and a small dose of ANACONDA (1 scoop) in a gallon of water that you drink over the first 90 minutes of the 2 hours period.

624

[quote]Christian Thibaudeau wrote:

[quote]HG Thrower wrote:
Coach,

I have my first Highland Games at a lower weight class coming up in 3 weeks. Tracking my weight, it seems inevitable that I will have to do at least some degree of water manipulation/dehydration to make weight. I will have about 2 hours between weigh-ins and start of the competition, which lasts all day.

Needless to say, those 2 hours will be key to getting my strength and hydration back. What should I consume during that time period, and throughout the day? I can have on hand: SWF, Anaconda, Finibars, Surge Recovery.[/quote]

From experience SWF hydrates me SUPER FAST (within 30-45 minutes)… in fact, I look like I hold water when I use it. FINIBARS will help shuttle the fluids to the muscles.

Although if you are using the new SWF, there is no need for FINIBARS since the SWF has the same carbs in there.

I would go with a large dose of SWF (4 scoops) and a small dose of ANACONDA (1 scoop) in a gallon of water that you drink over the first 90 minutes of the 2 hours period.[/quote]
Thanks coach. I will try that method. I still have some of the old SWF, so I will be using that + Finibars. I’m hoping the finibars will also give me something to eat that won’t cause my stomach to freak out. I won’t have eaten much for a while before the weigh-in.

625

[quote]HG Thrower wrote:

[quote]Christian Thibaudeau wrote:

[quote]HG Thrower wrote:
Coach,

I have my first Highland Games at a lower weight class coming up in 3 weeks. Tracking my weight, it seems inevitable that I will have to do at least some degree of water manipulation/dehydration to make weight. I will have about 2 hours between weigh-ins and start of the competition, which lasts all day.

Needless to say, those 2 hours will be key to getting my strength and hydration back. What should I consume during that time period, and throughout the day? I can have on hand: SWF, Anaconda, Finibars, Surge Recovery.[/quote]

From experience SWF hydrates me SUPER FAST (within 30-45 minutes)… in fact, I look like I hold water when I use it. FINIBARS will help shuttle the fluids to the muscles.

Although if you are using the new SWF, there is no need for FINIBARS since the SWF has the same carbs in there.

I would go with a large dose of SWF (4 scoops) and a small dose of ANACONDA (1 scoop) in a gallon of water that you drink over the first 90 minutes of the 2 hours period.[/quote]
Thanks coach. I will try that method. I still have some of the old SWF, so I will be using that + Finibars. I’m hoping the finibars will also give me something to eat that won’t cause my stomach to freak out. I won’t have eaten much for a while before the weigh-in.[/quote]

The FINIBARS are very gentle on the stomach; it’s the stuff underfed ethiopian children are fed when they give them food that wont shock the system… well not the bar, the type of carbs!

And they were specifically designed for endurance athletes to eat during races.

626

Hey Coach,

I just got your “Get Jacked Fast” program and am planning on starting on Monday. In your more recent posts you indicate that you prefer para-workout nutrition over a post-workout shake. I currently weigh 195 lbs, am 5’10", and am approximately 18% body fat.

Would you recommend using the glutamine and protein shake post-workout as indicated or use a combination of the new Surge Workout Fuel and Surge Recovery pre and during the workouts? Thanks for your response and all the work you put into this site.

627

CT,

Small background food

Meals consist of eggs(whole)scrambled, 40g shakes, tuna steaks, cans of tuna, reg beef steaks, bison burgers, yogurts ( low fat but sugar ones) a lot of 2% milk and a massive of vitamins and supplements. Weekends consist of ribs, sweet potatoes, all and all a clean diet but not perfect.

Small work out background

mon off
tues standing shoulders/bench (raw)
weds deadlift
thur squat
fri bench (boards shirt work)
sat off
sun sorta a free for all day (wrist curls,biceps,pulldowns,dips,calves) which ever

I didn't want to bore you with massive info, just a quick idea of me, now my question.

I’m into powerlifting , obviously, and im looking to lose this spare tire i have at the moment, with out losing my strength. I am 210 5’10 27 years old.

Is it possible to continue to gain weight and strength, but not gain bulk on my belly i guess would be the question ? I have gained like 10lbs in 3 weeks just from protein shakes with my meals, i gain quick. Just wondering if a small tweak in this program i could lose quick as well ?
628

Thibs,

It’s been quite a while since you’ve published a nutrition article, so whats your latest perspective on a maximum strength diet?

I’ve talked to Larry quite a bit about diet, everything he recommends seems in line with Poliquin’s recommendation (low carb, high protein, high fat diet).

Luckily I’m carb adapted and the thought of not eating any simple carbs before workouts sounds depressing. So for my strength phrase I’m thinking something along the lines of:

  • 1.5grams of protein per pound (250 grams, about 1kg of meat)
  • With every meal I’ll take 2.5grams of leucine, 1 Nordic natural (70%omega 3) fish oil, 500ml of water, and a sip of olive oil (I remember I used to drink 2 table spoons of olive oil a day and my fat just kept shedding off)
  • Every meal will also include some green veggies or berries
  • Morning (complex carb), pre (simple carb) and post workout (complex carb) meals will have some type of carb source

Is there anything that looks out of order?

Merci.

629

[quote]Mondy wrote:
Thibs,

It’s been quite a while since you’ve published a nutrition article, so whats your latest perspective on a maximum strength diet?

I’ve talked to Larry quite a bit about diet, everything he recommends seems in line with Poliquin’s recommendation (low carb, high protein, high fat diet).

Luckily I’m carb adapted and the thought of not eating any simple carbs before workouts sounds depressing. So for my strength phrase I’m thinking something along the lines of:

  • 1.5grams of protein per pound (250 grams, about 1kg of meat)
  • With every meal I’ll take 2.5grams of leucine, 1 Nordic natural (70%omega 3) fish oil, 500ml of water, and a sip of olive oil (I remember I used to drink 2 table spoons of olive oil a day and my fat just kept shedding off)
  • Every meal will also include some green veggies or berries
  • Morning (complex carb), pre (simple carb) and post workout (complex carb) meals will have some type of carb source

Is there anything that looks out of order?

Merci.

[/quote]

The reason why I’m not publishing anything about diet is that my specialty really is training. I am knowledgeable about nutrition and can probably compare myself with most other coaches, but I’m more comfortable focusing more on the training aspect.

Also some comments:

  1. I found out over the past few years that nobody reacts the same to a diet and there is no such thing as a ‘‘one-size fits all’’ diet.

I used to be a die-hard low-carb guy myself. But quickly found out that not everybody reacts well to low-carb dieting. For example I’m currently training a national level bodybuilder. When I put him on a low-carb diet he looked worse by the day.

And it wasn’t just that he was looking flat from the lack of glycogen, he was getting softer and less muscular. I then reintroduced carbs to his diet and he is getting better everyday.

My ex-girlfriend, when she competed, actually had to diet down on a high carbs, low fat, moderate protein. If she increase her protein and fats while lowering her carbs she would actually get fatter and smaller.

Others do need to use a low-carb approach. In light of this, it is very hard for me to make a specific dietary recommendation without knowing the individual.

  1. If you hire a coach, LISTEN TO HIM. If one of my clients went running around looking for validation regarding my recommendations or looking for a second opinion, I would dump him IMMEDIATELY. It is a great lack of respect.

And as a coach (and Larry being a friend) I’m actually offended that you are doing this and it makes me not want to ever answer you again.

630

Thibs,

Sorry for offending you, to clarify why, he actually just gave a general recommendation of a high protein and high fat and low carb diet during the assessment; it wasn’t a detailed breakdown. I knew I had to add in lots of healthy fats, drink lots of water and eat lots of leafy green veggies.

I didn’t get a nutritional program from him, it was more like nutritional tips that I picked up while talking to him between sets. I wanted to see if my general setup was okay(if anything was off), while adhering to the principles he recommended.

Sorry for being disrespectful.

–Mond

631

[quote]Christian Thibaudeau wrote:
not everybody reacts well to low-carb dieting. For example I’m currently training a national level bodybuilder. When I put him on a low-carb diet he looked worse by the day. [/quote]
Do athletes like him need a post-workout protein n’ carbs drink?

632

CT,

In your “Refined Physique Transformation” article you say that you failed in the past with transforming your physique because you felt your body wasnt headed in the right direction. Can you talk about that a little more?

I have been following your eating and training protocols from that article for about 6 weeks and I think I have lost about 4-5 pounds. However, I feel like my body isnt headed in the right direction.

How long should I stick it out before I decide to try something else? I follow it very closely, have tracked my calories everyday for the last 6 weeks, and have been having some awesome training sessions. However, my body doesnt seem to be transforming.

Also, I had a body analysis with a machine called a BodPod. Are you familiar with them and if so what are you thoughts? Thanks.

633

Hey CT,

I’ve a question regarding metformin and fat-loss. Have you every used it? What is your view on metformin consumption when cutting?

Thank you in advance

634

[quote]quagewski wrote:
Hey CT,

I’ve a question regarding metformin and fat-loss. Have you every used it? What is your view on metformin consumption when cutting?

Thank you in advance[/quote]

I don’t answer questions regarding prescription products.

635

[quote]Christian Thibaudeau wrote:

[quote]quagewski wrote:
Hey CT,

I’ve a question regarding metformin and fat-loss. Have you every used it? What is your view on metformin consumption when cutting?

Thank you in advance[/quote]

I don’t answer questions regarding prescription products.[/quote]

Did’t know it was a prescription product soorry. Thanks for your time anyway.

636

Dont know if it is already asked… still reading the first pages of this thread, but i can’t wait!!

I tried the anabolic diet for 10 weeks… 6 weeks i ate maintainance level (3300), than 2 weeks i dropped 400 cals, no fatloss, dropped another 400, no fatloss… So i quit on it. Doesnt work out the way i hoped.

But now i was eating around the 2500 cals. I want to go cycling carbs like i used to do, it works (but hey, sometimes you trie something different)

Should I eat 1 week straight maintainance lvl again?? (i was thinking 40/40/20) or do i need a more gentle introduction of carbs again?
Or:
Can i start eating low, middle and high days at once?? (i remenber you suggesting to take a break after 8-12 weeks of dieting?)

637

Finally Official T-Nation Memeber

I currently Going through all your posts and Articles to get all the knowledge before I ask you for some guidance.

I have been training for five years ,didnt make a lot of progress due to inconsistency.

But now I have gotten very serious and been fairly consistent from past 3 weeks…

What do you think about saturated fat intake and t levels

Respect and Best of Luck
Thib when would we see you in movies

638

CT - from your experience, what has been the most productive way in determining the calorie needs of an invidiual for fat loss?

I find this hard in working out how many calories to consume a day for the most effective weight loss as there are so many different methods calculating the BMR and different suggestions on how much of a calorie deficit to create. Thanks mate.

639

Hey Thibs,

OK this is the scenario i am lifting weights Monday-Friday and i am having about 100g of carbs around my workout my plan was to have no carbs Saturday and Sunday, but do you think i should have a carb up on Sunday or are my carbs not low enough to need a carb up?

Thanks.

640

[quote]tolismann wrote:

[quote]Christian Thibaudeau wrote:
not everybody reacts well to low-carb dieting. For example I’m currently training a national level bodybuilder. When I put him on a low-carb diet he looked worse by the day. [/quote]
Do athletes like him need a post-workout protein n’ carbs drink?
[/quote]

Not necessarily. Since is following the Anaconda protocol, he has plenty of carbs pre-workout and doesn’t need a shake with carbs afterwards.

641

[quote]nickh2308 wrote:
CT - from your experience, what has been the most productive way in determining the calorie needs of an invidiual for fat loss?

I find this hard in working out how many calories to consume a day for the most effective weight loss as there are so many different methods calculating the BMR and different suggestions on how much of a calorie deficit to create. Thanks mate.[/quote]

No BMR estimation formula is accurate. It gives you your ‘‘theoretical’’ BMR and rarely is even remotely accurate. Not to mention that it doesn’t take into account daily activity level.

What I recommend is this:

  • For a week eat '‘normally’ (like you always do)
  • Record EVERYTHING you eat (and drink if said drink has any calories)
  • By recording I mean, the exact quantity too
  • Record your bodyweight at the beginning of the week and at the end (both taken in the morning on a empty stomach)
  • Calculate how many calories, protein, carbs, fat you eat on average (this will require some work… find a book or website about caloric values of food and calculate the numbers of what you noted in your journal)
  • If your weight stayed stable during the week it is fairly accurate to assume that the number of calories you ate on average represents your maintenance level.
  • If you lost a small amount of weight (1-2lbs) it is slightly below your daily need.
  • etc.