Questions About Fat Loss

Training
102

[quote]Christian Thibaudeau wrote:
BulletproofTiger wrote:
Dear Coach,

What are your thoughts on “Amino Pulsing” while on a diet?

I already answered that one earlier.[/quote]

CT - or anyone else - which thread was this talked about in? I’ve looked and looked and can’t find it.

I’m sitting at about 10-11% BF after “Get Jacked Fast.” I’d like to lose a few more pounds of fat, but I don’t think I can hack the mental strain of low-carbing for more than a few weeks. I actually don’t consume any carbs outside of fruit, but I get terrible cravings for them and was going nuts in the final weeks of GJF.

Coach, do you think that restricting my carbs to 2 fruit portions a day and pre-workout (i.e. pulsing) would allow me to get to 8% BF while retaining/gaining lean mass? I can get some peptopro, pending Anaconda’s release, Finibars, basically anything that’s commercially available.

G

103

Question for you Coach Thibs,

While dieting using a low carb, high protein approach which I find to be working for me so far after giving it a try-- how much water should be consumed daily? Is there a tested formula or using the instinct would be more practical?
For the notice, I find that I’m really thirsty with strong yellow urine if i don’t get atleast 3-4 liters daily. Would consuming more be beneficial, or maybe harmful?
Currently at 179lb 6"1tall and 9%bf.

Thanks for your time, assuming you’re really busy lately (mass program, aminoacid pulse protocol etc.)

104

[quote]G87 wrote:
Christian Thibaudeau wrote:
BulletproofTiger wrote:
Dear Coach,

What are your thoughts on “Amino Pulsing” while on a diet?

I already answered that one earlier.

CT - or anyone else - which thread was this talked about in? I’ve looked and looked and can’t find it.

I’m sitting at about 10-11% BF after “Get Jacked Fast.” I’d like to lose a few more pounds of fat, but I don’t think I can hack the mental strain of low-carbing for more than a few weeks. I actually don’t consume any carbs outside of fruit, but I get terrible cravings for them and was going nuts in the final weeks of GJF.

Coach, do you think that restricting my carbs to 2 fruit portions a day and pre-workout (i.e. pulsing) would allow me to get to 8% BF while retaining/gaining lean mass? I can get some peptopro, pending Anaconda’s release, Finibars, basically anything that’s commercially available.

G[/quote]

You can reach your goal by consuming as much as 150g of carbs per day provided that they are well timed, of the right type and that the caloric intake for the rest of the day is correct.

Here are my recommendations:

  • Start at 1.25g of protein per pound NOT including para-workout nutrition
  • Consume between 60 and 80g of fat per day
  • Set carbs at around 150g on workout days as follow:

40 min pre-workout 1 FINiBAR (39g)
30 min pre-workout SURGE WORKOUT FUEL 1 SCOOP (21g)
15 min pre-workout SURGE RECOVERY 1 SCOOP (25g)
During the workout SURGE RECOVERY 1 SCOOP (25g) + 20-30g CH

Total = 110g para-workout

Then have 2 portions of fruit with a whey shake 60 minutes after the workout.

The rest of the day is low-carbs

105

[quote]quagewski wrote:
Question for you Coach Thibs,

While dieting using a low carb, high protein approach which I find to be working for me so far after giving it a try-- how much water should be consumed daily? Is there a tested formula or using the instinct would be more practical?
For the notice, I find that I’m really thirsty with strong yellow urine if i don’t get atleast 3-4 liters daily. Would consuming more be beneficial, or maybe harmful?
Currently at 179lb 6"1tall and 9%bf.

Thanks for your time, assuming you’re really busy lately (mass program, aminoacid pulse protocol etc.)[/quote]

Shoot for 5-6 liters actually. Low-carbs/high protein diets are diuretic (they make you flush water) and can leave you in a dehydrated state. Even if only mildly dehydrated (3%) your strength and mental focus will go down as most metabolic processes (including burning fat and building muscle) will be slowed down.

106

[quote]Danerrr wrote:
Hi I’m not sure if this is the right place to ask this as I’m kinda new here but here goes.

After finding your thread about the insulin protocol I ordered the supplements from Charles’ Site. My question is how many tabs of fenuplex and insulinomics were you taking per day? I know you said you took 2 of each whenever nutrients entered your mouth, does this mean you took 10-12 caps per day of each? According to the info I received with the supps it says to take them 3 times a day. Is it necessary to take them for every meal or should I spread them out 3x per day? I’ve been taking them for 3 days now and take 2 of each with breakfast, post workout shake, and one real food meal later in the day. As they are kind of expensive I would prefer to make them last but if I should be taking them every meal than that’s what I’d do.

about me… I’m 6’4 220lbs at 11or12% body fat (educated guess as I’ve never been professionally tested). I follow a low carb diet similar to what you recommend in you refined physique transformation article. I try to keep my carbs below 50g per day and reload for 24hrs every Saturday. As most of my meals have almost no carbs is it necessary to take those supps for all of them, the only meal I have any decent amount of carbs is post workout. My goal is to maintain or build lean muscle while dropping my bf% down to about 8%, lower if possible but I think I’d be happy if I could get to 8% as even right now I’m about as lean as I’ve ever been.

Oh one more quick question, after reading about the biosignature I was interested in having this done, do you know how I could find out if there’s someone in my city (Las Vegas) who has been trained to do that? I looked on Charles’ site but couldn’t find anything, I even emailed them last week but they haven’t responded.

Thanks a lot for your time
[/quote]

Hey just wondering if you could answer this question from the other day thanks…

107

Hi Coach/ CT…

I have seen beginners get “newbie” gains and tend to drop fat and build muscle at the same time… so which side do i er on ?

I will be weighing myself every 4 days and see if im going up or down… but if i go up do i drop food or if it goes down is it a good thing ?

Bit confused about which side to er on im not to big or small 6ft and 187lbs naturally have the athletic look…without doing anything.

Greatly appreciate your time.

108

Oh wow 5-6 litres of water ?

Dear God im only eating right the last 4 days from loads of sweets and stuff to nothing but this morning i felt really slow was only taking in 1l of water !

Got lucky i posted a question then !

109

[quote]Christian Thibaudeau wrote:

You can reach your goal by consuming as much as 150g of carbs per day provided that they are well timed, of the right type and that the caloric intake for the rest of the day is correct.

Here are my recommendations:

  • Start at 1.25g of protein per pound NOT including para-workout nutrition
  • Consume between 60 and 80g of fat per day
  • Set carbs at around 150g on workout days as follow:

40 min pre-workout 1 FINiBAR (39g)
30 min pre-workout SURGE WORKOUT FUEL 1 SCOOP (21g)
15 min pre-workout SURGE RECOVERY 1 SCOOP (25g)
During the workout SURGE RECOVERY 1 SCOOP (25g) + 20-30g CH

Total = 110g para-workout

Then have 2 portions of fruit with a whey shake 60 minutes after the workout.

The rest of the day is low-carbs

[/quote]

Is this now your recommendation for the best fat loss (vs your old method described in your transformation article) or just for this specific case?

Also if no refeeds are involved how would you prevent metabolic slow down?

110

[quote]Christian Thibaudeau wrote:
G87 wrote:
Christian Thibaudeau wrote:
BulletproofTiger wrote:
Dear Coach,

What are your thoughts on “Amino Pulsing” while on a diet?

I already answered that one earlier.

CT - or anyone else - which thread was this talked about in? I’ve looked and looked and can’t find it.

I’m sitting at about 10-11% BF after “Get Jacked Fast.” I’d like to lose a few more pounds of fat, but I don’t think I can hack the mental strain of low-carbing for more than a few weeks. I actually don’t consume any carbs outside of fruit, but I get terrible cravings for them and was going nuts in the final weeks of GJF.

Coach, do you think that restricting my carbs to 2 fruit portions a day and pre-workout (i.e. pulsing) would allow me to get to 8% BF while retaining/gaining lean mass? I can get some peptopro, pending Anaconda’s release, Finibars, basically anything that’s commercially available.

G

You can reach your goal by consuming as much as 150g of carbs per day provided that they are well timed, of the right type and that the caloric intake for the rest of the day is correct.

Here are my recommendations:

  • Start at 1.25g of protein per pound NOT including para-workout nutrition
  • Consume between 60 and 80g of fat per day
  • Set carbs at around 150g on workout days as follow:

40 min pre-workout 1 FINiBAR (39g)
30 min pre-workout SURGE WORKOUT FUEL 1 SCOOP (21g)
15 min pre-workout SURGE RECOVERY 1 SCOOP (25g)
During the workout SURGE RECOVERY 1 SCOOP (25g) + 20-30g CH

Total = 110g para-workout

Then have 2 portions of fruit with a whey shake 60 minutes after the workout.

The rest of the day is low-carbs
[/quote]

Christian,

if i wanted to adopt the above, would it be ok to use 1.25g of protein of LBM or would bodyweight better for this protocol? And, for 3 off days, would 2 p+f days with less than 50-70 carbs (with a morning pulse) and 1 minimal protein day be ideal for fat loss, with pulse protocol incorporated?

I am currently at 14% bf (looking to shed bf while maintaining or possibly adding some muscle)and have been carb cycling on my heavy days and incorporating the pulsing protocol too, and off days having one pulse in the morning green veggies+fruit and slow digesting carbs for most of the day with minimal protein and a protein+ fish oil and low carb dinner.

thanks for your help.

111

[quote]Christian Thibaudeau wrote:
G87 wrote:
Christian Thibaudeau wrote:
BulletproofTiger wrote:
Dear Coach,

What are your thoughts on “Amino Pulsing” while on a diet?

I already answered that one earlier.

CT - or anyone else - which thread was this talked about in? I’ve looked and looked and can’t find it.

I’m sitting at about 10-11% BF after “Get Jacked Fast.” I’d like to lose a few more pounds of fat, but I don’t think I can hack the mental strain of low-carbing for more than a few weeks. I actually don’t consume any carbs outside of fruit, but I get terrible cravings for them and was going nuts in the final weeks of GJF.

Coach, do you think that restricting my carbs to 2 fruit portions a day and pre-workout (i.e. pulsing) would allow me to get to 8% BF while retaining/gaining lean mass? I can get some peptopro, pending Anaconda’s release, Finibars, basically anything that’s commercially available.

G

You can reach your goal by consuming as much as 150g of carbs per day provided that they are well timed, of the right type and that the caloric intake for the rest of the day is correct.

Here are my recommendations:

  • Start at 1.25g of protein per pound NOT including para-workout nutrition
  • Consume between 60 and 80g of fat per day
  • Set carbs at around 150g on workout days as follow:

40 min pre-workout 1 FINiBAR (39g)
30 min pre-workout SURGE WORKOUT FUEL 1 SCOOP (21g)
15 min pre-workout SURGE RECOVERY 1 SCOOP (25g)
During the workout SURGE RECOVERY 1 SCOOP (25g) + 20-30g CH

Total = 110g para-workout

Then have 2 portions of fruit with a whey shake 60 minutes after the workout.

The rest of the day is low-carbs

[/quote]

CT,
This is very similar to what I am using at the moment with great results.

I want to raise my intake to transition to gaining strength and lean muscle.
For someone who’s not very carb tolerant (but better than I thought after trying this protocol), would you keep the Fat grams the same and just increase para-workout Carbs? or would you keep para-workout carbs the same and increase fat grams? Or what ratio would you use to increase both at the same time?

I’m guessing that the response is ‘try each one yourself and see what works’ but I’d like your input on what you’ve found has worked in the past to give me a head start.

Many thanks

112

Hey coach this question pertains to your first answer in this thread where you said the TRX system was overhyped. I had never even heard of the TRX system until a few days ago when I read a Cosgrove study that claims TRX can provide more fat loss than steady state & interval training. I was ready to purchase the system on the results alone until I read your post. Would you say you disagree with the results? Here is what I am referencing: 8 weeks with Cosgrove and JB - The results - Precision Nutrition

EDIT: I’d also like to say I would implement the TRX instead of cardio and would continue doing my normal weight training

Thanks!

113

[quote]SmallToBig wrote:
Hi Coach/ CT…

I have seen beginners get “newbie” gains and tend to drop fat and build muscle at the same time… so which side do i er on ?

I will be weighing myself every 4 days and see if im going up or down… but if i go up do i drop food or if it goes down is it a good thing ?

Bit confused about which side to er on im not to big or small 6ft and 187lbs naturally have the athletic look…without doing anything.

Greatly appreciate your time.[/quote]

A newbie shouldn’t focus on numbers… at least not on scale numbers.

  1. Make sure that you train hard on a non-idiotic program
  2. The KEY is progression… try to improve on at least one lift every workout. Improvement could come from more weight being lifted, more reps being done, more sets, etc. At first it doesn’t matter how you progress as long as you are actually getting better at something every week.
  3. Follow a good eating plan… don’t eat junk. Get in 1.25g of protein per pound of bodyweight. Get in 60-80g of fat per day, preferably good fats. Perfect the art of para-workout nutrition.

If you follow these 3 things on a systematic basis you’ll do just fine!

114

What type of ‘cardio’ do you get your contest prepping bodybuilders on?

115

[quote]LilDaDDyDreW wrote:
What type of ‘cardio’ do you get your contest prepping bodybuilders on? [/quote]

It depends on their diet, energy levels and body composition.

I prepared guy on zero cardio; I prepped guys with as much as 2 x 60 min. per day.

I do not like intervals when the guy is on a low-carbs phase; but I like them in the initial phase of the prep.

But to answer your question: “I use as little cardio as needed to get the job done”

116

[quote]Pickles wrote:
Christian Thibaudeau wrote:
G87 wrote:
Christian Thibaudeau wrote:
BulletproofTiger wrote:
Dear Coach,

What are your thoughts on “Amino Pulsing” while on a diet?

I already answered that one earlier.

CT - or anyone else - which thread was this talked about in? I’ve looked and looked and can’t find it.

I’m sitting at about 10-11% BF after “Get Jacked Fast.” I’d like to lose a few more pounds of fat, but I don’t think I can hack the mental strain of low-carbing for more than a few weeks. I actually don’t consume any carbs outside of fruit, but I get terrible cravings for them and was going nuts in the final weeks of GJF.

Coach, do you think that restricting my carbs to 2 fruit portions a day and pre-workout (i.e. pulsing) would allow me to get to 8% BF while retaining/gaining lean mass? I can get some peptopro, pending Anaconda’s release, Finibars, basically anything that’s commercially available.

G

You can reach your goal by consuming as much as 150g of carbs per day provided that they are well timed, of the right type and that the caloric intake for the rest of the day is correct.

Here are my recommendations:

  • Start at 1.25g of protein per pound NOT including para-workout nutrition
  • Consume between 60 and 80g of fat per day
  • Set carbs at around 150g on workout days as follow:

40 min pre-workout 1 FINiBAR (39g)
30 min pre-workout SURGE WORKOUT FUEL 1 SCOOP (21g)
15 min pre-workout SURGE RECOVERY 1 SCOOP (25g)
During the workout SURGE RECOVERY 1 SCOOP (25g) + 20-30g CH

Total = 110g para-workout

Then have 2 portions of fruit with a whey shake 60 minutes after the workout.

The rest of the day is low-carbs

CT,
This is very similar to what I am using at the moment with great results.

I want to raise my intake to transition to gaining strength and lean muscle.
For someone who’s not very carb tolerant (but better than I thought after trying this protocol), would you keep the Fat grams the same and just increase para-workout Carbs? or would you keep para-workout carbs the same and increase fat grams? Or what ratio would you use to increase both at the same time?

I’m guessing that the response is ‘try each one yourself and see what works’ but I’d like your input on what you’ve found has worked in the past to give me a head start.

Many thanks
[/quote]

Gradually increase carbs pre-workout on the training days; increase fat slightly IF YOU ARE UNDER 80g on the off days. If you are over 80g/day, add some fruit with breakfast

117

Hi Coach

Following earlier advice you kindly provided, I am taking delivery of Workout Fuel tomorrow. I am 8 weeks into a CKD (max 30g CHO) and training programme based on Refined Physique Transformation. I would be grateful if you could run the rule over this suggested plan.
Many thanks in advance for your time.

JB

Upon waking
25g whey hydrolysate (WH)

Breakfast - 30 mins later
P+F meal

Noon - 3 hours later
25g WH

3pm - 3 hours later
P+F meal (5g leucine 10 mins prior)

5.30pm - 2.5 hours later
25g WH

7.30pm - 2 hours later
P+F meal (5g leucine 10 mins prior)

10.30pm - 3 hours later
P+F meal (5g leucine 10 mins prior)

On workout days, I train in the early evening so following the P+F meal at 3pm the schedule would be:

5pm
BCAAs

5.30pm 1 scoop Workout Fuel, 5g creatine

6pm (during workout)
30g WH and 5g leucine

7pm (immediately afterwards)
30g WH and 5g leucine

8pm
30g WH, 5g leucine, 5g creatine, 5g glycine, 5-10g glutamine

8.30-9pm
P+F meal (5g leucine 10 mins prior)

11pm
P+F meal (5g leucine 10 mins prior)

118

[quote]Christian Thibaudeau wrote:

A newbie shouldn’t focus on numbers… at least not on scale numbers.

  1. Make sure that you train hard on a non-idiotic program
  2. The KEY is progression… try to improve on at least one lift every workout. Improvement could come from more weight being lifted, more reps being done, more sets, etc. At first it doesn’t matter how you progress as long as you are actually getting better at something every week.
  3. Follow a good eating plan… don’t eat junk. Get in 1.25g of protein per pound of body weight. Get in 60-80g of fat per day, preferably good fats. Perfect the art of para-workout nutrition.

If you follow these 3 things on a systematic basis you’ll do just fine![/quote]

1)All right i’ll be buying a book recommended by someone i have no clue which programs are non idiotic so i’m just relying on the truthfulness of people. Unless you can reccomend a free one.

3)234g protein and 80g fat so i divide that by 4 meals would be

59g protein and 20g of fat.

How many grams of the fat should be fish oil caps and do i just keep swallowing tablespoons of Olive Oil and spoons of coconut Oil… is that an OK way of getting in fats ?

As for the para workout nutrition… im just figuring out the basic food barely at the moment the para thing is going to have to wait, 1 issue at a time !

After this ill go back to my log and wont come back out till i’m big. and of course any other random tips off the top of your head would be put to work.

Again greatly appreciated Coach.

119

Thib, figured this belongs here instead of where I posted originally:

Am I correct in understanding that you are basically using a basic TKD as your mass template? Keeping CHO down at all times except for a concentrated influx para-workout? If so, do you do this 7 days a week?

Thanks,
DH

120

[quote]DH wrote:
Thib, figured this belongs here instead of where I posted originally:

Am I correct in understanding that you are basically using a basic TKD as your mass template? Keeping CHO down at all times except for a concentrated influx para-workout? If so, do you do this 7 days a week?

Thanks,
DH

[/quote]

6 days a week. The 7th day is a low-protein, high fruit/high veggies day

121

If this method is followed when cutting, how do you prevent the metabolism from slowing down if calories are generally pretty constant and go down together? (Whereas other methods would possible have a refeed to avoid this)