if you just copy and paste the url into google and add “site:” in front you can search this thread.
How detrimental are stimulants if you already have high cortisol levels?
I’d assume they should be totally and entirely removed, no?
[quote]leaNbig wrote:
How detrimental are stimulants if you already have high cortisol levels?
I’d assume they should be totally and entirely removed, no?[/quote]
you mean like caffeine?
[quote]Christian Thibaudeau wrote:
[quote]Gymjunkie wrote:
Coach,
- Would you increase your athletes protein intake, if they are losing muscle during a fat loss phase, even if the number gets up to the 2g/lb mark? (Currently taking 75g carbs pre AM session workout, training twice a day)
OR
- Increase carbs pre workout?
OR
- Add some carbs pre PM session workout even if shorter than 45mins? (You mentioned no carbs pre workout if 2nd session is shorter than 45mins)
Thanks in advance,
GJ[/quote]
-
Make sure that it is muscle loss… is there a decrease in strength?
-
If protein intake is already at roughly 1.75g per pound or more I really have trouble believing that lack of protein is the cause for the muscle loss. It is much more likely an imbalance between anabolic and catabolic hormones.
-
I would have to see the individual’s diet over the past month or so to make a definite recommendation. But I’m likely to use one of the following strategies:
a) increase pre-workout carbs prior to the first workout and include a small amount (30-40g) prior to the second one.
b) stop all energy systems work (including lactate workouts) and focus more on heavy lifting and hypertrophy, but keep a low volume of work.
c) stop the diet for one week, go back to eating in 40-40-20 proportions (40% protein, 40% carbs, 20% fat) for 7 days before starting the diet again.
I would likely use a combination of A and B at first. And if that fails, move on to C.[/quote]
Hey Coach,
Okay, so upon bodycomp this week - bodyfat dropped 0.5% BUT lean mass dropped 1kg!
Recent past diet has been pure low carbs(2g/lb protein, 0.75g/lb fats), with a cheat meal every 5 days and training - VERY high volume lactic acid workout AM and metabolic pairings PM 4-5 days per week.
Last week, switched to 1.75g/lb protein, less fats(0.45g/lb), and pre workout carbs at 75g…
Based on the recent past diet and training, I believe a your above recommendation should be followed in terms on introducing more carbs pre workout and less volume & more hypertrophy based - correct?
Thanks for your time,
GJ
Coach,
I’m not looking to cut at all but have a question out of curiosity.
Would you include a low protein day whilst cutting and would the use of one depend on they type of diet one was following?
My apologies if this has already been discussed, I couldn’t find it in the pages!
Thank you.
[quote]antman wrote:
Coach,
I’m not looking to cut at all but have a question out of curiosity.
Would you include a low protein day whilst cutting and would the use of one depend on they type of diet one was following?
My apologies if this has already been discussed, I couldn’t find it in the pages!
Thank you. [/quote]
It depends on the length of the diet and the type followed. If I use a low protein day while dieting it is always on a day where carbs are relatively high. Most of the time it’s thus on the weekly ‘‘loading’’ day.
[quote]Gymjunkie wrote:
[quote]Christian Thibaudeau wrote:
[quote]Gymjunkie wrote:
Coach,
- Would you increase your athletes protein intake, if they are losing muscle during a fat loss phase, even if the number gets up to the 2g/lb mark? (Currently taking 75g carbs pre AM session workout, training twice a day)
OR
- Increase carbs pre workout?
OR
- Add some carbs pre PM session workout even if shorter than 45mins? (You mentioned no carbs pre workout if 2nd session is shorter than 45mins)
Thanks in advance,
GJ[/quote]
-
Make sure that it is muscle loss… is there a decrease in strength?
-
If protein intake is already at roughly 1.75g per pound or more I really have trouble believing that lack of protein is the cause for the muscle loss. It is much more likely an imbalance between anabolic and catabolic hormones.
-
I would have to see the individual’s diet over the past month or so to make a definite recommendation. But I’m likely to use one of the following strategies:
a) increase pre-workout carbs prior to the first workout and include a small amount (30-40g) prior to the second one.
b) stop all energy systems work (including lactate workouts) and focus more on heavy lifting and hypertrophy, but keep a low volume of work.
c) stop the diet for one week, go back to eating in 40-40-20 proportions (40% protein, 40% carbs, 20% fat) for 7 days before starting the diet again.
I would likely use a combination of A and B at first. And if that fails, move on to C.[/quote]
Hey Coach,
Okay, so upon bodycomp this week - bodyfat dropped 0.5% BUT lean mass dropped 1kg!
Recent past diet has been pure low carbs(2g/lb protein, 0.75g/lb fats), with a cheat meal every 5 days and training - VERY high volume lactic acid workout AM and metabolic pairings PM 4-5 days per week.
Last week, switched to 1.75g/lb protein, less fats(0.45g/lb), and pre workout carbs at 75g…
Based on the recent past diet and training, I believe a your above recommendation should be followed in terms on introducing more carbs pre workout and less volume & more hypertrophy based - correct?
Thanks for your time,
GJ[/quote]
A 0.5% change in body fat is too small to mean anything, meaning that even the best at measuring body fat have a bigger margin for error than this. If you are using a 10 or 12 sites formula (Biosig) the practitioner could make an insignificant measurement mistake as small as 0.2mm on a few sites and he will be off by 0.5 - 1%.
So you could have lost as much as 1.5% or gained as much as 1%.
Regarding your lean body mass… understand that LBM doesn’t only include muscle. It includes EVERYTHING IN YOUR BODY THAT ISN’T FAT. Including (but not limited to):
- organs
- bones
- WATER
- GLYCOGEN
- FOOD CONTENT OF THE STOMACH
- MUSCLES
The capped ones are those that can fluctuate on a daily basis. Maybe your glycogen stores were less full, meaning that you also held less water. Maybe your stomach content (undigested or not yet excreted food) was less than during the preceding measure, etc.
I can easily lose 2-3kg of water during a day. If that happens it would test as a 2-3kg drop in lean body mass… but that doesn’t mean that I lost muscle.
CT, roughly how long would you say catecholamines stay elevated after an “average” heavy lifting session.
CT,
or anyone else in the know please:
very quick question:
I’m 170cm, 165lbs, 12%BF:
from what I’ve read here(and I read everything already), I’ve made my diet this way:
75g carbs/day ->ingested before and during workout, together with 20g glutamin and 15g leucin
250g protein ->also with pre-and-during W.O. shake
110g fat ->only fat from flax seed oil, olive oil, nuts, red meat
-is this just fine? of course, I will tune it up when I’ll see how I’m doing on it, just wanna know if I understood it well;)
I have 2 lactate inducing workouts +30min cardio per week, 3 heavy lifting seasons, 1 short HIIT sprinting season…
really THANKS for any answers:)
(impossible to get any Biotest products in my country)
I am no Thib but…
In my opinion you pretty much have to be really consistent, run it a couple weeks and see how it goes. I’d probably lower fat content a bit if I were you. Just be REALLY CONSISTENT, train with focus and intensity, and see what happens. If it works don’t change a thing…until it stops working of course 
You could also hire a coach. If your serious, its probably the best investment you could ever make. Anyways good luck, and take care.
[quote]lllDUTCHlll wrote:
I am no Thib but…
In my opinion you pretty much have to be really consistent, run it a couple weeks and see how it goes. I’d probably lower fat content a bit if I were you. Just be REALLY CONSISTENT, train with focus and intensity, and see what happens. If it works don’t change a thing…until it stops working of course
You could also hire a coach. If your serious, its probably the best investment you could ever make. Anyways good luck, and take care.[/quote]
I will lower the fat every week, carbs probably also … every 7 days I’ll have a carb loading day (only from clean foods of course;), consisted of probably 300g of carbs.
I just wanted to know if the carbs/fat aren’t too high/low, and if it fits to my training program.
Yes, I would really like to hire a good coach, however, there’s not any good coach near around so I have to handle everything by myself.
Anyway thanks for the advice!
[quote]Mishurre wrote:
[quote]lllDUTCHlll wrote:
I am no Thib but…
In my opinion you pretty much have to be really consistent, run it a couple weeks and see how it goes. I’d probably lower fat content a bit if I were you. Just be REALLY CONSISTENT, train with focus and intensity, and see what happens. If it works don’t change a thing…until it stops working of course
You could also hire a coach. If your serious, its probably the best investment you could ever make. Anyways good luck, and take care.[/quote]
I will lower the fat every week, carbs probably also … every 7 days I’ll have a carb loading day (only from clean foods of course;), consisted of probably 300g of carbs.
I just wanted to know if the carbs/fat aren’t too high/low, and if it fits to my training program.
Yes, I would really like to hire a good coach, however, there’s not any good coach near around so I have to handle everything by myself.
Anyway thanks for the advice![/quote]
you can find coaches online… shelby starnes for one. i’m two weeks into a twelve week plan. its 350 for 12 weeks. it may seem a bit soon but i would highly recommend him. also i think there are coaches/authors/contributors on the site who accept clients online
[quote]Christian Thibaudeau wrote:
[quote]Gymjunkie wrote:
[quote]Christian Thibaudeau wrote:
[quote]Gymjunkie wrote:
Coach,
- Would you increase your athletes protein intake, if they are losing muscle during a fat loss phase, even if the number gets up to the 2g/lb mark? (Currently taking 75g carbs pre AM session workout, training twice a day)
OR
- Increase carbs pre workout?
OR
- Add some carbs pre PM session workout even if shorter than 45mins? (You mentioned no carbs pre workout if 2nd session is shorter than 45mins)
Thanks in advance,
GJ[/quote]
-
Make sure that it is muscle loss… is there a decrease in strength?
-
If protein intake is already at roughly 1.75g per pound or more I really have trouble believing that lack of protein is the cause for the muscle loss. It is much more likely an imbalance between anabolic and catabolic hormones.
-
I would have to see the individual’s diet over the past month or so to make a definite recommendation. But I’m likely to use one of the following strategies:
a) increase pre-workout carbs prior to the first workout and include a small amount (30-40g) prior to the second one.
b) stop all energy systems work (including lactate workouts) and focus more on heavy lifting and hypertrophy, but keep a low volume of work.
c) stop the diet for one week, go back to eating in 40-40-20 proportions (40% protein, 40% carbs, 20% fat) for 7 days before starting the diet again.
I would likely use a combination of A and B at first. And if that fails, move on to C.[/quote]
Hey Coach,
Okay, so upon bodycomp this week - bodyfat dropped 0.5% BUT lean mass dropped 1kg!
Recent past diet has been pure low carbs(2g/lb protein, 0.75g/lb fats), with a cheat meal every 5 days and training - VERY high volume lactic acid workout AM and metabolic pairings PM 4-5 days per week.
Last week, switched to 1.75g/lb protein, less fats(0.45g/lb), and pre workout carbs at 75g…
Based on the recent past diet and training, I believe a your above recommendation should be followed in terms on introducing more carbs pre workout and less volume & more hypertrophy based - correct?
Thanks for your time,
GJ[/quote]
A 0.5% change in body fat is too small to mean anything, meaning that even the best at measuring body fat have a bigger margin for error than this. If you are using a 10 or 12 sites formula (Biosig) the practitioner could make an insignificant measurement mistake as small as 0.2mm on a few sites and he will be off by 0.5 - 1%.
So you could have lost as much as 1.5% or gained as much as 1%.
Regarding your lean body mass… understand that LBM doesn’t only include muscle. It includes EVERYTHING IN YOUR BODY THAT ISN’T FAT. Including (but not limited to):
- organs
- bones
- WATER
- GLYCOGEN
- FOOD CONTENT OF THE STOMACH
- MUSCLES
The capped ones are those that can fluctuate on a daily basis. Maybe your glycogen stores were less full, meaning that you also held less water. Maybe your stomach content (undigested or not yet excreted food) was less than during the preceding measure, etc.
I can easily lose 2-3kg of water during a day. If that happens it would test as a 2-3kg drop in lean body mass… but that doesn’t mean that I lost muscle.[/quote]
Hey Coach,
Yes, this was Biosig 12 site test. What you say makes perfect sense. Strength was on the RISE, so perhaps not a drop in muscle mass. Forgot to mention that whilst focused on the weight drop…haha
Thanks for your thoughts.
GJ
o yall think 7 days a week of am 45 mins of cardio on an empty stomach( I know over training is bad but this is low intensity treadmill cardio) , 4 days of weight trainng , 50p 30f 20c diet
training split would be good for an endomorph thats about 5 '11 180 pounds , 22 years old, and about 20% bodyfat would be rly
good for cutting ? Also I want to maintain my strength or if possible get stronger while getting leaner… If anyone has any
suggestions on a better diet could you please explain to me what it is and why it would be better ? As well as better training. Also what would be a good 10 day training split for a ckd diet? Since from your calculations I would have to carb up every 10 days , and I would like to get a depletion workout right before the carb up.
splits or just anything you see wrong. Please message me .
CT
Im very happy with my progress and will begin my fatloss phase after my vacation…my problem is that while all my lifts have increased and weight by bf is about 15%…BUT the worst part is that my waist is 36 and my stomach is 38…this is casuing me some concern as it might relate to health issues…im only 35. Its casuing me to be carb phobic…do you suggest any foods or supplements…im going to follow a low carb diet for two weeks before carb cycles
[quote]WhistlingGypsy wrote:
[quote]dom_hollow wrote:
Does anyone know where Thib explains about not taking HOT-ROX for more than two weeks? Or other stimulants…
Thanks![/quote]
It’s on this thread, towards the middle I believe. I know that’s really broad but it’s definitely on here.[/quote]
I found more on this topic. Plus I re-read a few of Thibs articles where he talks about essentially pacing the diet progress and allowing for ways to add more work or decrease calories overtime as your body adjusts to your current routine.
thanks.
Thibs (or anyone with suggestions),
I apologize if this post seems redundant or assinine but I’m just running circles from forum to forum and article to article trying to put together a program/diet to maximize my results and I feel lost at times.
Anyways . . .
I’m looking to first off LOSE FAT (6’3" @ 225lb BF approx. 17%). I’d love to maintain/add size/strength but I understand that this is not always the ideal wish list.
I take HOT-ROX before my workouts and later in the day, I also supplement w/ BCAA’s, creatine, Leucine, Glutamine, & protein (all taken peri-workout). Protein, leucine, multi-vitamin & Flameout throughout the day as well. I don’t have a macronutrient broken down to the calorie/gram as of right now but am currently on a low (100g/day) carb diet with the rest of my calories coming from PRO/FAT (50/50). My worst enemy is my job; I’m a grad student with a summer job as a laborer so I’m moving all day (not optimal for recovery I know).
I have been training for 10 years or so now, but have only had my shit together for the past 4 or so (where were you guys in high school?). My training is currently structured to fit the “War Room Strategies to Maximize Fat Loss” program, which I am in the fist week of. Am I headed in the right direction or do you reccomend something different? It looks something like this:
2 heavy days (1 w/ sprint work)
2 lactate days + cardio
4 days total/3 days rest
Any help would be so greatly appreciated, even if it is to point me to an article or reccomend different or specific supllementation strategies. I have been digging through the archives for weeks and I just feel overwhelmed and am open to any/all suggestions and am willing to do anything (I have unwavering self-control so don’t hesitate to hit me with anything).
Thanks so much guys
*Also, I workout first thing in the morning (job). Any suggestions for peri-workout nutrition?
Thibs,
On a fat loss phase, you’ve mentioned doing 1-2 weeks of increased calories. Two questions about that.
1- Should this be maintenance or above maintenance calories?
2- How does one gauge when to do this? When fat loss has slowed to a snail’s pace?
Thanks.
[quote]Dark_Knight wrote:
Thibs,
On a fat loss phase, you’ve mentioned doing 1-2 weeks of increased calories. Two questions about that.
1- Should this be maintenance or above maintenance calories?
2- How does one gauge when to do this? When fat loss has slowed to a snail’s pace?
Thanks.[/quote]
Seconded, really interested in hearing the reply!
I guesstimate that, say and increase in 1000 calories a day for a week during a diet would mostly go to lean tissue and not fat storage, since you’re in a deficit, which would be good. psychologically 1000 calories seem like a lot when you do morning cardio and burn 300 calories during a walk, but taking the whole picture into consideration is important!