hey thib,
At 235, would my carb intake of 150 be on track for a weight loss program while maintaining mass. 50 of those carbs are eaten at breakfast and 100g in the hour before my workout. I’m currently at 15% body fat. Thanks.
Hey coach just a few questions.
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With the bodybuilders you’ve been working with such as Keven and Sebastian, I was just interested as to what sort of cardio regime you had them on?
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Is workout fuel a better choice of product than Finibars for pre-workout carb source when cutting?
Thanks!
J
[quote]King Eric wrote:
Hey coach just a few questions.
-
With the bodybuilders you’ve been working with such as Keven and Sebastian, I was just interested as to what sort of cardio regime you had them on?
-
Is workout fuel a better choice of product than Finibars for pre-workout carb source when cutting?
Thanks!
J[/quote]
-
It always depends on the individual. I’ve had guys diet down to contest shape without doing any cardio, some doing interval training 3 times a week, some doing GPP work and some others doing low intensity cardio every day (sometimes twice a day). I do not have ONE approach. It always needs to be adjusted depending on the amount of fat the individual has to lose, his training, his life style (my partner Nick works construction 60 hours a week and was within 15-20lbs of his contest weight… he didn’t need any cardio whereas Sebastien was working 20 hours a week as a personal trainer and had 40lbs of fat to lose… he needed daily cardio).
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The carbs themselves in both products are the same. So at equal amount they roughly have the same impact on fat loss. The bars have more protein but also have some fat whereas the fuel doesn’t have any of those but provide supplements that helps with workout performance.
If someone is NOT using Anaconda, then the fuel would be a better choice than the bars. If Anaconda is used, both option will work roughly the same.
[quote]RawMinded wrote:
hey thib,
At 235, would my carb intake of 150 be on track for a weight loss program while maintaining mass. 50 of those carbs are eaten at breakfast and 100g in the hour before my workout. I’m currently at 15% body fat. Thanks. [/quote]
It looks like a good place to start. But it will obviously depend on your protein and fat intake.
Start there and adjust as needed (add a bit of carbs if you are losing strength and size, reduce the carbs if you are not losing fat).
[quote]Christian Thibaudeau wrote:
[quote]RawMinded wrote:
hey thib,
At 235, would my carb intake of 150 be on track for a weight loss program while maintaining mass. 50 of those carbs are eaten at breakfast and 100g in the hour before my workout. I’m currently at 15% body fat. Thanks. [/quote]
It looks like a good place to start. But it will obviously depend on your protein and fat intake.
Start there and adjust as needed (add a bit of carbs if you are losing strength and size, reduce the carbs if you are not losing fat).[/quote]
My protein intake is about 300 g and fat is around 100g. If i were to add more carbs, would i add it to breakfast or the meal before my workout, or is it better to add it to my post workout shake. Thanks so much
[quote]RawMinded wrote:
[quote]Christian Thibaudeau wrote:
[quote]RawMinded wrote:
hey thib,
At 235, would my carb intake of 150 be on track for a weight loss program while maintaining mass. 50 of those carbs are eaten at breakfast and 100g in the hour before my workout. I’m currently at 15% body fat. Thanks. [/quote]
It looks like a good place to start. But it will obviously depend on your protein and fat intake.
Start there and adjust as needed (add a bit of carbs if you are losing strength and size, reduce the carbs if you are not losing fat).[/quote]
My protein intake is about 300 g and fat is around 100g. If i were to add more carbs, would i add it to breakfast or the meal before my workout, or is it better to add it to my post workout shake. Thanks so much
[/quote]
- I’d bump your protein intake up to 350g if you are in a fat loss phase (1.5g per pound)
- I’d add the carbs pre-workout. Start with 25g more. If your stomach tolerates it well, go up another 25g.
Coach i know you personally have two carb feedings per day (at breakfast and pre-training) during a fat loss phase, But i was wondering how you would recommend setting up a carb-cycling approach for fat loss for an individual at around 15% bodyfat aiming to get down to about 8-10%?
Thanks!
J
[quote]King Eric wrote:
Coach i know you personally have two carb feedings per day (at breakfast and pre-training) during a fat loss phase, But i was wondering how you would recommend setting up a carb-cycling approach for fat loss for an individual at around 15% bodyfat aiming to get down to about 8-10%?
Thanks!
J[/quote]
I’d still keep the same two carbs feedings but vary the amount and type on a cyclical basis.
For example:
DAY 1 - 50g at breakfast (half from fruits and half from a good starch like Ezekiel bread or oatmeal if you can tolerate it) + 2 scoops of WORKOUT FUEL pre-workout (64g of carbs)*
DAY 2 - 50g at breakfast (from quality starches) + 3 scoops WORKOUT FUEL pre-workout (96g of carbs)*
DAY 3 - 25g at breakfast (from fruits) + 1 scoop of WORKOUT FUEL pre-workout (32g of carbs)*
DAY 4 - 75g at breakfast (25g from fruits, 50g from starches) + 3 scoops WORKOUT FUEL pre-workout (96g of carbs)*
DAY 5 - Same as Day 3
DAY 6 - Start cycle over
*Note that this only talk about pre-workout carbs. For optimal results you should use Anaconda and MAG-10 peri-workout too.
Thanks for the quick reply! A few questions if you wouldn’t mind?
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Where would you fit in cardio on this sort of plan? On the low carb days?
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As i’ll be having carbs everyday, i’m guessing HIIT would be a good choice of cardio?
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All other meals should have green veggies?
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Would this sound okay training wise? Day 1 Upper Body Push
Day 2 Upper Body Pull
Day 3 Off
Day 4 Legs
Day 5 Off
Day 6 Start Cycle over.
Hey CT
In relation to King Eric’s posts above regarding carb cycling, would one consume the said amounts of carbs + 60 minutes after training when working out first thing in the morning? (+ following the Anaconda protocol as advised)
Am going to be doing your 3 day a week ‘abbreviated training’ program in the not so distant future - busy time for me during this period, lots of muay Thai as I’m moving to Bangkok.
Thanks in advance
Hey coach,
Been following T-Nation for a few years and just recently got into bodybuilding so am completely new to the sport. I’m 21 years old, 5’7’', ~180lbs, ~12-14% body fat (according to skin fold, underwater weighing, and BIA) and am 13 weeks out from a show…
I’ve had trouble getting to a competitively low BF% in the past. For my first show, (19 weeks out) I started using a carb-cycling approach with very slow, steady results. Ended up going ketogenic (40g carbs with a refeed at the end of the week) for the last 6 weeks of my prep to even look decent. Unfortunately, I had some muscle loss; I’m guessing that it could be due to several factors: really intense training on top of super low carbs/cals, prolonged dieting, or first time cutting down?
I’m trying a fairly new approach this year and would really like to get your input. In terms of maximal fat loss with minimal muscle loss, what do you think of a diet that incorporates weeks of low/high cycles: 2 weeks of very low calories (ketogenic) and 1 week higher calories (moderate carbs)? I strength train heavy (very similar to IBB) x5/week and incorporate steady cardio (uphill power walk) x3/week (only during low calorie weeks).
Thanks a lot!
[quote]jmogill1 wrote:
Hey coach,
Been following T-Nation for a few years and just recently got into bodybuilding so am completely new to the sport. I’m 21 years old, 5’7’', ~180lbs, ~12-14% body fat (according to skin fold, underwater weighing, and BIA) and am 13 weeks out from a show…
I’ve had trouble getting to a competitively low BF% in the past. For my first show, (19 weeks out) I started using a carb-cycling approach with very slow, steady results. Ended up going ketogenic (40g carbs with a refeed at the end of the week) for the last 6 weeks of my prep to even look decent. Unfortunately, I had some muscle loss; I’m guessing that it could be due to several factors: really intense training on top of super low carbs/cals, prolonged dieting, or first time cutting down?
I’m trying a fairly new approach this year and would really like to get your input. In terms of maximal fat loss with minimal muscle loss, what do you think of a diet that incorporates weeks of low/high cycles: 2 weeks of very low calories (ketogenic) and 1 week higher calories (moderate carbs)? I strength train heavy (very similar to IBB) x5/week and incorporate steady cardio (uphill power walk) x3/week (only during low calorie weeks).
Thanks a lot![/quote]
For an average guy this approach would work. But I don’t like it for someone who has to get into contest shape. I much prefer a targeted carbs approach: go with a low-carbs approach only adding carbs pre-workout with some fast absorbed protein. Obviously WORKOUT FUEL and ANACONDA would be the best approach. I trained 3 competitive bodybuilders who actually gained some muscle and strength during their contest prep while going low carbs with pre-workout carbs and protein.
Hey CT,
Just wondering a couple things.
- I know you don’t suggest counting green veggies, does this apply even to those doing a very low carb diet trying to get maximal fat loss? Would you count things like lettuce, spinach and broccoli as “free”
2)For trying to add muscle mass with bare minimum fat gain or even a little fat loss, do you still recommend your ideas in the “carb cycling codex” i was thinking of using this as a starting off point to do a muscle/strength targeted eating period, the only thing i think i would change is perhaps changing from postworkout to pre/peri workout carbs?
Thanks for the advice!
Alex
Hey Thib,
I noticed that on your example carb cycling template above that even on your “low” carb day, you had 25g of fruit in the first meal. I was just interested to know what the insulin response was to this amount of fruit. Is it an insignificant amount in regards to fat loss? or should someone who still has trouble with carbs maybe avoid it? thank you for your time
[quote]lllDUTCHlll wrote:
Hey Thib,
I noticed that on your example carb cycling template above that even on your “low” carb day, you had 25g of fruit in the first meal. I was just interested to know what the insulin response was to this amount of fruit. Is it an insignificant amount in regards to fat loss? or should someone who still has trouble with carbs maybe avoid it? thank you for your time[/quote]
Yes, 25g from fruits will have a very small and non-negative impact on insulin production, especially if the fruits are berries or apples.
Cool thanks coach…I guess on an off day you could rock just the 25g of fruit in the morning…and go with Pro/Fat/Veggie combo for the rest of the day (no workout fuel) and I guess MAG-10 on the off days would still be cool? again thanks for all your help…
[quote]Christian Thibaudeau wrote:
[quote]lllDUTCHlll wrote:
Hey Thib,
I noticed that on your example carb cycling template above that even on your “low” carb day, you had 25g of fruit in the first meal. I was just interested to know what the insulin response was to this amount of fruit. Is it an insignificant amount in regards to fat loss? or should someone who still has trouble with carbs maybe avoid it? thank you for your time[/quote]
Yes, 25g from fruits will have a very small and non-negative impact on insulin production, especially if the fruits are berries or apples.[/quote]
would you consume healthy fats with carbs (from fruits) on your low carb day or is it better to stick to purely Protein and carbs (fruits)?
Hi Mr. Thibaudeau,
A little background on me, I’m a Brazilian Jiu-Jitsu fighter that trains 3-4x a week and lifts 5 days a week. I do cardio in the morning 6 days a week. 5’8", 80.3kg’s (176.6lbs) around 12% BF.
Almost all of my carbs come from rice, I’m having a hard time figuring out, about how much carbs do I need daily to keep a low BF% but still be able to train hard?
CT,
When using a diet like keto or the AD for cutting how should pre and post workout nutrition be designed? I would think one would need some whey prewo to minimize gluconeogenesis. Am I correct? Some seem to think that isnt an issue and that if anything you would run off of they whey instead of fat.
Also for postwo, should whey suffice then as well? Some like to add fat to their postwo shake, but I dont see the point since it will slow down absorption. According to Mauro DiP in the Anabolic Solution you should use some fat in your postwo shake since you will be a “fat burner” once transitioned to the high fat diet. What do you think about this?
Thanks in advance and also for all the great information and interacting with us forum members so willingly!
Thibs,
Is there benefit to changing the macronutrient profile of one’s diet when seeking to lose fat? In other words, for example, if someone is on a fat-dominant approach for a while (like maybe until fat loss slows a lot), could switching to a carb-dominant approach jump-start fat loss again?
I think I read something about this before, but I can’t really recall anything.