I’ve been eating my steak rare, very rare in fact, once its brown on the outside im eating it.
Im just thinking though, whats the best way to eat steak, rare/medium/ well done ?
[quote]jb413 wrote:
Christian Thibaudeau wrote:
Quadforce wrote:
Christian, if this is not too much to ask for, what does your current diet look like on workout days?
I normally train at 3:30pm…
Wake up at 6am: 1 scoop Anaconda
6:30: 1 FINiBAR
9:00: 1 scoop Anaconda
9:30: 300-400g of fruits
12:00: Low-fat fish (tilapia, sole) 200-300g
14:45: 2 FINiBARS
15:00: 2 scoops workout fuel
15:15: 2 scoop SURGE RECOVERY
15:30 - 17:00 (during workout): 2 scoops Anaconda
18:00: 1-2 scoops whey
18:30: 200-300g red meat, green veggies, fish oil
21:00: 200-300g chicken, green veggies, fish oil
Before bed: Low-carbs Metabolic Drive (2 scoops)
Thib, whats the rationale behind having a Finibar at 6am instead of a solid food breakfast?
JB[/quote]
It IS solid food… and my first client is at 7am, so I’m kinda in a rush.
[quote]d_frappier wrote:
hit the gym wrote:
Christian Thibaudeau wrote:
Wake up at 6am: 1 scoop Anaconda
6:30: 1 FINiBAR
9:00: 1 scoop Anaconda
9:30: 300-400g of fruits
Why not take the fruits BEFORE the protein (Anaconda) to get a better insulin response?
Fruits do not give as great an insulin response as you may think…[/quote]
Yep, in most cases it’s actually quite low.
[quote]PodolskiPower wrote:
Thib,
I have a two questions relating to protein pulsing protocols.
- With protein/amino pulsing, what is your general rule of thumb for placement of veggie and fruit intake? The stock advice given by many was always to have fruit and/or veggies with each meal save for a post-training drink. But with your pulsing schemes, it would appear that fibrous veggies are best saved for later in the day and fruit (if being consumed) is best earlier in the day but set apart and slightly after a protein pulse.[/quote]
Bingo.
[quote]PodolskiPower wrote:
If this is along the right track, do you see this as cutting into the total amount of daily veggies being eaten/having an impact on acid/base status or would these likely not be impacted?[/quote]
I don’t see it as being a problem, the total amount isn’t actually much lower. And, although protein would seem to be acid-forming, the protein used for pulsing is probably not having a huge impact due to the speed of absorption.
[quote]PodolskiPower wrote:
- Another standard recommendation is to generally favor whole foods to supplements. Is this somewhat outdated given the potential power of pulsing with certain protein supplements, or do you simply consider these Biotest protein supplements and bars to be “souped-up” whole foods along the lines of how fish oil is considered a food more so than a supplement? [/quote]
I would see fish oil and Superfood as concentrated nutrition. Protein is protein and regardless of quality I don’t see it as solid food.
Coach,
1). Is there a MAXIMUMIM time between a solid meal and a protein pulse or the other way around?
Or is it as simple as the TOTAL amount of nutrients(protein in this case) for the day?
Thanks,
GJ
[quote]Christian Thibaudeau wrote:
deshawn wrote:
Hello:
Thib, Thanks for all your valuable info. One question though I am on a limmited budget and was wondering what would be the best approach with just bcaa’s, leucine and whey isolate protein. Thanks for all your help.
0.2g of BCAAs per pound 45 minutes before workout
5-7g leucine 20 minutes before workout
25g whey isolate and 20-30g of a fast-absorbed carb 10 minutes before workout
25g whey isolate and 5-7g of leucine during the workout (finishing pretty much with the end of the workout)
50g whey 15 minutes after the workout
5-7g leucine 80 minutes after the workout
50g whey 90 minutes after the workout[/quote]
I was wondering where I would fit Beta Alaine and creatine to this mix. Thanks again
[quote]Gymjunkie wrote:
Coach,
1). Is there a MAXIMUMIM time between a solid meal and a protein pulse or the other way around?
Or is it as simple as the TOTAL amount of nutrients(protein in this case) for the day?
Thanks,
GJ[/quote]
There really isn’t a maximum time. As the efficacy of a pulse depends on the state you are in when you consume the pulse: the more amino-deplated you are, the greater the anabolic response.
Coach Thibaudeau:
I’ve been reading all these posts on protein pulsing and the para-workout nutrition, and have put together a nutrition protocol based on what I can tell of your recommendations. I figure I can use this until the full program comes out next month.
By way of background, I am 34, 6’0, 180 lbs., and about 8-9% BF and am looking to put on at least 10-15 lbs of good mass while staying as lean as possible (I know, isn’t everyone trying to do that!).
DIET:
AM WAKEUP
â?¢ 20g of casein hydrolysate / 30 g. whey hydrolysate
â?¢ 5g leucine
30 MIN. LATER - BREAKFAST ��
â?¢ 8 Egg Whites
â?¢ 7 oz. berries
AM SNACK
â?¢ 30 g. Whey hydrolysate
â?¢ 5 g. leucine
LUNCH
â?¢ 7 oz. pork tenderloin
â?¢ 1 cup rice or one potato
PM SNACK
â?¢ 30 g. Whey hydrolysate
â?¢ 5 g. leucine
DINNER
â?¢ 10 oz steak
â?¢ Large salad or green veggies
BEFORE BED
â?¢ 2 whole eggs
â?¢ 3.5 oz cottage cheese
TOTAL NUTRITION FOR DIET (as assessed by FitDay) (2110 Cal, 53.5 g. Fat, 98 g. Carbs., 295 g. Prot.)
PARA-WORKOUT 1 (2x PER WEEK FOR LAGGING BODYPARTS)
- 60 Alpha-GPC
- 40 1 FINiBAR
- 30 2 scoops Surge Workout Fuel
- 15 2 scoops Surge Recovery
First half of workout â?? 1 FINiBAR
Second half of workout â?? 1 scoop Surge Workout Fuel
- 15 2 scoops Grow!
- 90 2 scoops Grow!
TOTAL NUTRITION FOR PARA-WORKOUT 1: 1565 Cal., 26 g. Fat, 200 g. Carbs., 140 g. Prot.)
PARA-WORKOUT 2 (FOR OTHER WORKOUTS)
- 60 Alpha-GPC
- 40 1 FINiBAR
- 30 2 scoops Surge Workout Fuel
First half of workout â?? 1 FINiBAR
Second half of workout â?? 1 scoop Surge Workout Fuel
- 15 1 scoop Grow!, 1 scoop Surge Recovery
- 90 2 scoops Grow!
TOTAL NUTRITION FOR PARA-WORKOUT 2: 1280 Cal., 24 g. Fat, 172 g. Carbs., 105 g. Prot.
So, my questions are:
(1) Does this nutrition protocol look sound based upon my stats and your recommendations? If not, what should be altered?
(2) If I train either mid-morning or mid-afternoon, does the para-workout protocol replace one of the two snacks (AM or PM) on lifting days?
(3) As far as the Casein Hydrolysate and/or Whey Hydrolysate in the AM meal and two snacks, is 30 g. of Grow! the best option or do you recommend something different in lieu of Anaconda.
Thanks in advance for any advice you can provide – and many thanks for all the info you put online here and for taking the time to respond to our questions. Your past programs and dietary advice have been a huge help over the past few years.
Hey Coach,
I currently have some Surge Recovery, Whey Isolate, and BCAA’s and I was wondering how i would go about setting up the pulse because of lack of CH or WH. Would I used the same protocol but substitute the Whey Isolate and keep the Surge Recovery in the same spot? Thanks for all the help.
[quote]osfspwr9 wrote:
Hey Coach,
I currently have some Surge Recovery, Whey Isolate, and BCAA’s and I was wondering how i would go about setting up the pulse because of lack of CH or WH. Would I used the same protocol but substitute the Whey Isolate and keep the Surge Recovery in the same spot? Thanks for all the help.[/quote]
Well, from what I know you would probably be best with something like this (CT will correct me if I’m too far off.):
20 min. prior to training 20G BCAA
10 min. prior to training 1 or 2 Scoops of Surge (depending on current size and goals)
During training 1 or 2 Scoops of Surge (depending on current size and goals)
60 min. after training 10G BCAA followed by 1 or 2 scoops of isolate depending on amount of protein in a scoop and current size or goals (You’d probably want about 40G?) 10 min. after the BCAA
Why do you use whey and not Anaconda post workout?
[quote]Christian Thibaudeau wrote:
Quadforce wrote:
Christian, if this is not too much to ask for, what does your current diet look like on workout days?
I normally train at 3:30pm…
Wake up at 6am: 1 scoop Anaconda
6:30: 1 FINiBAR
9:00: 1 scoop Anaconda
9:30: 300-400g of fruits
12:00: Low-fat fish (tilapia, sole) 200-300g
14:45: 2 FINiBARS
15:00: 2 scoops workout fuel
15:15: 2 scoop SURGE RECOVERY
15:30 - 17:00 (during workout): 2 scoops Anaconda
18:00: 1-2 scoops whey
18:30: 200-300g red meat, green veggies, fish oil
21:00: 200-300g chicken, green veggies, fish oil
Before bed: Low-carbs Metabolic Drive (2 scoops)[/quote]
[quote]Christian Thibaudeau wrote:
Gymjunkie wrote:
Coach,
1). Is there a MAXIMUMIM time between a solid meal and a protein pulse or the other way around?
Or is it as simple as the TOTAL amount of nutrients(protein in this case) for the day?
Thanks,
GJ
There really isn’t a maximum time. As the efficacy of a pulse depends on the state you are in when you consume the pulse: the more amino-deplated you are, the greater the anabolic response.[/quote]
Thank you
GJ
Hey Coach
ive been reading the protein/amino pulsing and para workout threads and its got me real exited and intrigued. This is what i’ve come up with for myself
im 20, 6’6", 220 pounds, sitting at 13% bf trying to get to around 8% on a low carb diet (except para workout)
i wake up at 7 and workout at 4pm
** Becasue im student and live in Australia i cant afford the postage for Biotest supps so i have to source my supps locally.
i have access to Whey hydrolysate, maltodextrin, dextrose (i combine these to make my own Surge recovery concoction) also have leucine and bcaa powder.**
PRE BREAKFAST PULSE
700 5g leucine
710 30g whey hydrolysate
BREAKFAST
730 10 egg white + veggies (veggies a problem because of slow digestion??)
MORNING PULSE
950 leucine
1000 30g whey hydrolysate
LUNCH
1200 300g Chicken + veggies
AFTERNOON PULSE
1430 leucine
1440 30g whey hydrolysate
PARA WORKOUT
1515 .2g BCAA per pound (-45min)
1540 5-7g leucine (-20min)
1550 30g whey hydrolysate + 15g maltodextrin + 15 grams Dextrose (-10min)
1600-1700 Workout sip on 30g whey hydrolysate + 5g leucine + 15g maltodextrin + 15 grams Dextrose
1715 50g whey hydrolysate (+15min)
1820 5-7g leucine (+80min)
1830 50g whey hydrolysate (+90min)
SUPPER
1930 300g red meat + veggies + walnuts or almonds
BEFORE BED
cottage cheese and sardines
if you could tell me what you think about this layout/plan and changes i should make it would be much appreciated.
thanks so much for sharing your time and knowledge
BC
[quote]brentcozi wrote:
Hey Coach
ive been reading the protein/amino pulsing and para workout threads and its got me real exited and intrigued. This is what i’ve come up with for myself
im 20, 6’6", 220 pounds, sitting at 13% bf trying to get to around 8% on a low carb diet (except para workout)
i wake up at 7 and workout at 4pm
** Becasue im student and live in Australia i cant afford the postage for Biotest supps so i have to source my supps locally.
i have access to Whey hydrolysate, maltodextrin, dextrose (i combine these to make my own Surge recovery concoction) also have leucine and bcaa powder.**
PRE BREAKFAST PULSE
700 5g leucine
710 30g whey hydrolysate
BREAKFAST
730 10 egg white + veggies (veggies a problem because of slow digestion??)
MORNING PULSE
950 leucine
1000 30g whey hydrolysate
LUNCH
1200 300g Chicken + veggies
AFTERNOON PULSE
1430 leucine
1440 30g whey hydrolysate
PARA WORKOUT
1515 .2g BCAA per pound (-45min)
1540 5-7g leucine (-20min)
1550 30g whey hydrolysate + 15g maltodextrin + 15 grams Dextrose (-10min)
1600-1700 Workout sip on 30g whey hydrolysate + 5g leucine + 15g maltodextrin + 15 grams Dextrose
1715 50g whey hydrolysate (+15min)
1820 5-7g leucine (+80min)
1830 50g whey hydrolysate (+90min)
SUPPER
1930 300g red meat + veggies + walnuts or almonds
BEFORE BED
cottage cheese and sardines
if you could tell me what you think about this layout/plan and changes i should make it would be much appreciated.
thanks so much for sharing your time and knowledge
BC
[/quote]
Hey Thibs
I too live in that part of the world and dont have access to Biotest stuff without paying through the nose for postage, but unlike brentcozi, I am trying to gain size.
My question is how much dextrose and maltodextrin can I take pre and para workout where workout fuel, recovery and finibars are not available ?
Thanks!
[quote]TRU76 wrote:
Why do you use whey and not Anaconda post workout?
Christian Thibaudeau wrote:
Quadforce wrote:
Christian, if this is not too much to ask for, what does your current diet look like on workout days?
I normally train at 3:30pm…
Wake up at 6am: 1 scoop Anaconda
6:30: 1 FINiBAR
9:00: 1 scoop Anaconda
9:30: 300-400g of fruits
12:00: Low-fat fish (tilapia, sole) 200-300g
14:45: 2 FINiBARS
15:00: 2 scoops workout fuel
15:15: 2 scoop SURGE RECOVERY
15:30 - 17:00 (during workout): 2 scoops Anaconda
18:00: 1-2 scoops whey
18:30: 200-300g red meat, green veggies, fish oil
21:00: 200-300g chicken, green veggies, fish oil
Before bed: Low-carbs Metabolic Drive (2 scoops)
[/quote]
Anaconda is expensive an in limited quantities, even for us! So I limit my use to the best possible times.
I’ve heard through the branches that Biotest may come up with a pure casein hydrolysate product which would change a lot of things
Thibs,
If pulsing with SR should there be any concern with the multiple insulin spikes throughout the day? I’ve heard that diabetes can be caused by insulin spikes from sugary foods.
Hi CT,
I know that because of this I won’t get optimal results, but, London Transport is seriously expensive;
I commute to work, gym and home on bike. The ride is roughly 20 mins to work, at 7am. To the gym from work is 15 mins and from gym to house is 10 mins.
I don’t eat anything in the morning until I get to work where i have 2 scoops of Grow and fresh OJ (2 oranges)
I take Workout fuel 20 mins before I leave work when I go to the gym, so I basically treat the bike ride as a warm up then I cycle home before I use Surge Recovery.
Do you have a better pre/para/post workout strategy for someone who is in a gaining phase.
Thanks
[quote]MontisVerdes wrote:
Thibs,
If pulsing with SR should there be any concern with the multiple insulin spikes throughout the day? I’ve heard that diabetes can be caused by insulin spikes from sugary foods. [/quote]
Yeah, that wouldn’t be m first choice either. But it turns out that whey hydrolysate might not even be fast absorbed enough to cause the same anabolic impact as casein
Hey Coach,
Sorry if this has been asked. But what about Whey Concentrate? Is it a bad idea pulsing or any part of the protocol? Thanks so much.
[quote]Kal-El wrote:
Hey Coach,
Sorry if this has been asked. But what about Whey Concentrate? Is it a bad idea pulsing or any part of the protocol? Thanks so much.[/quote]
You know what. I talked to some protein experts and it seems that I’m actually wrong about regular whey.
The only protein that is absorbed fast enough for a pulse is casein hydrolysate and MAYBE whey hydrolysate.
This is a whole new world as far as sports nutrition is concerned, I’m still putting all the pieces together.