Keep up the good work Coach.
[quote]novagreg wrote:
Keep up the good work Coach.[/quote]
I would be somewhat of an hypocrite if I didn’t 
Coach - What type of ESW do you do when you’re not trying to get in contest shape?
[quote]Kana wrote:
Coach - What type of ESW do you do when you’re not trying to get in contest shape?[/quote]
None.
In fact I might not do any ESW this year. As I stated I started out at 8% body fat. When I started my diet I actually lost fat too fast and had to increase my calories.
To get in contest-like shape I believe that ESW/cardio is only a tool. Use it if you need it.
Those who need it are:
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Individuals carrying over 15% body fat. The fatter you are the better fat storer and the worse fat mobilizer you are. For these guys, cardio can actually be used to improve the body’s capacity to use fat for fuel.
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Individuals who have hit a fat loss ceiling. I prefer to start by increasing activity levels than cut calories down.
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Individuals who are competing and are running late in their prep.
Even though properly used ESW will not be too catabolic, in the long run it can make holding on to muscle harder. So the less cardio one has to do, the better off he is.
Coach,
I noticed in the Refined Physique article, your post workout formula included leucine to help with glycogen levels. Is there any reason you decided not to use it this time around? Thanks for your time.
I’m going to jump in the omega3 raw egg bandwagon.
[quote]sillybubba74 wrote:
Coach,
I noticed in the Refined Physique article, your post workout formula included leucine to help with glycogen levels. Is there any reason you decided not to use it this time around? Thanks for your time.[/quote]
Leucine is not to increase muscle glycogen but to spike insulin. But since I’m using 10g of BCAA’s (which includes leucine, valine, and isoleucine) I don’t see the need to use leucine by itself.
Tried some raw omega-3 eggs today on your suggestion. It didn’t taste nearly as bad as I thought it would, which was a nice surprise.
same, it tasted great with my shake.
hey Thib is post workout the only time you take creatine and what kind is it
[quote]crod266 wrote:
hey Thib is post workout the only time you take creatine and what kind is it[/quote]
I normally take 5g 45-60 minutes pre-workout too. It’s regular creatine monohydrate.
Really admire the research and work you put into this diet. I currently weigh 218 lbs, 15% bodyfat. My goal is to be between 8-10%. I have been following the AD diet for the past 4 months and I have really stalled. I think the 2 day carb up days are too much. My only fear is feeling flat, I used to take pre and post work out protein/carb shakes in the past and that helped a lot in not feeling flat. On your diet you only recommend 1 cheat meal a week. Will this be enough for a carb up? Will it be ok to include about 50 grams of carbs, pre and post workout, or will this stall fat loss?
Good luck with all your work and please keep us posted.
[quote]labikes wrote:
On your diet you only recommend 1 cheat meal a week. Will this be enough for a carb up?[/quote]
Once your body is adapted to functioning in a ketogenic state there is no need for a carb-up!!! At that point the body is as efficient as using ketones as it is at using carbs. So there is no real ‘‘strength training’’ reason for the carb-up.
The human body stores around 400-500g of carbs in the muscles. But understand that a ketogenic state is glycogen sparing. This means that when your body is adapted to ketosis (not transient ketosis like with the AD since it takes you 3 days after the carb-up to get back into ketosis) it will not rely on muscle glycogen primarily for fuel. So even if you consume no carbs all week, you are still not fully depleting your glycogen stores and a 150-200g carbs intake once a week is enough to maintain glycogen stores almost full.
The secret is that for this to apply you MUST be in a long-term ketogenic state not a transient one.
With the AD it takes you 2-3 days to establish ketosis and you carb-up for 2 days. So best case scenario you are in a ketogenic state of 3 days a week (not even 50%) and more likely 2 days per week (around 30%!). This state is not glycogen-sparing and you thus NEED the intense carb-up. BUT the intense carb-ups are actually the CAUSE for the absence of a glycogen-sparing state!!!
A single carb meal per week will only take you out of ketosis for 1/2 a day or 1 day tops. So the body will be in a ketogenic state most of the time and it will induce a glycogen-sparing state after 2-3 weeks of this.
[quote]labikes wrote:
Will it be ok to include about 50 grams of carbs, pre and post workout, or will this stall fat loss?
[/quote]
Absolutely NOT acceptable. 50g WILL take you out of ketosis. And while it’s only a small amount that will take you out of ketosis for only around 6-12 hours, since you are doing this almost every day PLUS the weekly carb-up meal you end up creating much of the same situation as with the AD:
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You will not induce a glycogen-sparing state. And since you do not have a full carb-up you WILL deplete muscle glycogen much more than with the AD diet.
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You WILL crave carbs during the week.
That having been said, if you do as you say and function on a caloric deficit you WILL lose fat. It will just be more painful.
Even though ketogenic diets or other low-carbs diets are much less likely to fatten you up than high-carbs diets, you still have to RECORD and CALCULATE what you eat. A lot of peoples fail on these types of diet because they assume that as long as they are not eating any carbs they can eat any amount of food they want. That’s not true! A caloric deficit IS needed to induce maximum fat loss.
Coach,
What would you suggest for low-carb dieter going on a mass gaining phase? Do carb ups days or better off eating a single carb meal weekly?
I know you said that it is not the best way to gain muscle but I feel that I do better on a low carb instead of a mixed diet.
Looking forward to hearing your feedback.
[quote]Nutso wrote:
Coach,
What would you suggest for low-carb dieter going on a mass gaining phase? Do carb ups days or better off eating a single carb meal weekly?
I know you said that it is not the best way to gain muscle but I feel that I do better on a low carb instead of a mixed diet.
Looking forward to hearing your feedback.
[/quote]
Okay one last time… FROM NOW ON EVERY QUESTION POSTED IN THIS THREAD THAT IS NOT DIRECTLY RELATED TO WHAT I DO WILL BE IGNORED. These belong to ‘‘The Thib Zone’’ thread.
[quote]Christian Thibaudeau wrote:
The secret is that for this to apply you MUST be in a long-term ketogenic state not a transient one.[/quote]
CT, How would you define a long term state of ketosis, in terms of weeks, months etc?
CT - Do you season your turkey with anything?
[quote]esk221 wrote:
CT - Do you season your turkey with anything? [/quote]
No
[quote]juet wrote:
CT, How would you define a long term state of ketosis, in terms of weeks, months etc?
[/quote]
It’s an individual thing. Obviously the longer you are on a ketogenic diet, the better adapted your body becomes to it.
Thib,
If someone was going to follow your ‘Thib Gets Ripped’ plan, but is allergic to peanuts - what would you advise them to supplement it with?
Thanks!
RetailBoy