[quote]retailboy wrote:
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 [/quote]
1 tablespoon of extra virgin olive oil with 1/2 scoop of protein.
Thanks for the prompt reply!
[quote]Christian Thibaudeau wrote:
labikes wrote:
On your diet you only recommend 1 cheat meal a week. Will this be enough for a carb up?
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.
labikes wrote:
Will it be ok to include about 50 grams of carbs, pre and post workout, or will this stall fat loss?
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:
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.
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.
[/quote]
Thanks CT for the quick response. In regards to the post carbs in your refined physique article you quote: “For example, someone who’s 210 pounds at 15% body fat could ingest as much as 75g of carbs per day”
In the past I did a high fat / moderate protein / very low carb diet. I lost alot of fat, but struggled with the pumps and felt flat. Any thoughts? I appreciate the help Coach, I am very dedicated and strict with my workouts and have been experimenting for years, as soonas I think I have the right recipe, bam something goes wrong. I either carb up too long or not enough. My protein and fat intakes are perfect I think. Is this maybe because I do hit cardio about 5 times a week in the morning for 40 minutes? I know you recommend to avoid hit training and just do steady cardio instead. Am I going overboard with the cardio? Thanks again coach, it really is a privilidge to be able to get assistance from you directly.
Thib,
With regard to your training, could you comment on the lack of direct work for your abs, traps, forearms, calves, and rear delts(although you may hit these with back). Thanks.
[quote]PrimetimeAD21 wrote:
Thib,
With regard to your training, could you comment on the lack of direct work for your abs, traps, forearms, calves, and rear delts(although you may hit these with back). Thanks. [/quote]
I perform staggered abs training; meaning that I perform ab work between sets of regular exercises.
My traps tend to develop too easily because of my background in olympic lifting and I have narrow clavicles. If I work the traps directly too much, I look narrower.
Rear delts get plenty of work when doing back; BUT I often work them anyway, just not in this training phase.
Forearms are worked plenty when doing biceps work and I never use straps in training.
As I mentioned, I was getting ripped too fast. At that pace I would have diet before the 22 weeks mark!
I attribute this a lot to the metabolic work I performed, so I decided to change my training toward a heavy lifting protocol. I also increased my calories by around 500 per day.
The new programs looks like this:
CHEST WORK
A. Incline bench press
5 sets of 5x1 cluster.
5x1 cluster = perform 5 reps with your 2-3RM. Take 10-12 seconds between reps.
(Note I was able to do 355lbs for a set of 5x1 cluster, which made me happy considering that it has been a while since I went heavy.)
B. Hammer decline press machine
Poliquin contrast
Set 1: regular set of 5
Set 2: Add 10-15%, lift to mid-point, hold for 8 seconds… perform 2 reps
Set 3: regular set of 5 (5lbs more)
Set 4: Add 10-15% (to set 3), lift to mid-point, hold for 8 seconds… perform 2 reps
Set 5: regular set of 3-5 reps (5lbs more)
Set 6: Add 10-15%, lift to mid-point, hold for 8 seconds… perform 2 reps
Set 7: regular set of 3-5 reps (5lbs more)
C. DB flies/press
Perform DB flies to failure (aim for 6-8 reps); when I reach failure continue by lowering as a fly and lifting as a press; when I reach failure on the eccentric flies, hold the stretch position for 30-45 seconds
3 sets
BACK WORK
A. Chest-supported T-bar row
5 sets of 5x1 cluster
B. Weighted pull-ups
5 sets of 5x1 cluster
C. Seated row with straight-bar pronated grip
2 x 8, 2 x 6, 2 x 4
D. Lat pulldown triangle grip
2 x 8, 2 x 6, 2 x 4
QUADS WORK
A. Back squat
5 sets of 5x1 cluster
B. Hack squat
2 x 8, 2 x 6, 2 x 4
C. Leg extension
2 x 6-8 reps to failure, rest 10-12 seconds, more reps to failure, rest 10-12 seconds, more reps to failure
3 sets
HAMSTRINGS WORK
A. Romanian deadlift
2 x 8, 2 x 6, 2 x 4
B. Lying leg curl
5 sets of 5x1 cluster
C. Standing leg curl
2 x 8, 2 x 6, 2 x 4
SHOULDERS WORK
A. Seated shoulder press (barbell)
5 sets of 5x1 cluster
B. Seated DB press hammer grip
Poliquin contrast
Set 1: regular set of 5
Set 2: Add 10-15%, lift to mid-point, hold for 8 seconds… perform 2 reps
Set 3: regular set of 5 (5lbs more)
Set 4: Add 10-15% (to set 3), lift to mid-point, hold for 8 seconds… perform 2 reps
Set 5: regular set of 3-5 reps (5lbs more)
Set 6: Add 10-15%, lift to mid-point, hold for 8 seconds… perform 2 reps
Set 7: regular set of 3-5 reps (5lbs more)
C. Lateral raise
3 x 8, 3 x 6
BICEPS WORK
A. Preacher curl
Poliquin contrast
Set 1: regular set of 5
Set 2: Add 10-15%, lift to mid-point, hold for 8 seconds… perform 2 reps
Set 3: regular set of 5 (5lbs more)
Set 4: Add 10-15% (to set 3), lift to mid-point, hold for 8 seconds… perform 2 reps
Set 5: regular set of 3-5 reps (5lbs more)
Set 6: Add 10-15%, lift to mid-point, hold for 8 seconds… perform 2 reps
Set 7: regular set of 3-5 reps (5lbs more)
B. Machine curl (single arm)
5 sets of 5x1 cluster
C. Hammer curl
2 x 8, 2 x 6, 2 x 4
TRICEPS WORK
A. Close-grip bench press
5 sets of 5x1 cluster
B. Triceps extension/close grip bench
Perform 6-8 reps to failure on the EZ-bar triceps extension; when I reach failure continue to lower as an extension but lift as a press
Abs are performed in a staggered fashion (one set of abdominal exercise between each work set… I normally include rope crunches, swiss ball crunches, and Garhammer raises).
The schedule is as follow:
MONDAY: Back & Hams
TUESDAY: Shoulders
WEDNESDAY: OFF
THURSDAY: Chest & Quads
FRIDAY: OFF
SATURDAY:Biceps/Triceps
SUNDAY: OFF
I came on here to ask how your cutting was going…interesting and creative training program. Not that I expected any less…
How long does each session take you? Or have you yet to begin the program?
GJ
[quote]Gymjunkie wrote:
I came on here to ask how your cutting was going…interesting and creative training program. Not that I expected any less…
How long does each session take you? Or have you yet to begin the program?
GJ[/quote]
I started Monday. The sessions last around 60-75 minutes depending on the amount of rest I take between sets.
CT, I just finished the V-Diet and I am transitioning onto a keto diet.
This thread has helped me a LOT! Thank You!
My problem is I tried the before bed stack and I felt the effects quickly and drastically. I feel great now and I am about to go to bed but I was curious if this was normal for you?
thank you, bill
Hi CT. I have 3 questions for you.
Weren’t you able to bench around 400+ a few months ago?
What do you plan to achieve by lifting heavy and increasing your caloric intake?
When will you post pics? We’re dying to see you ripped! 
[quote]undeadlift wrote:
Hi CT. I have 3 questions for you.
On the flat bench press, not incline. I’ve never been good at inclines. My best best bench is 435.
[quote]undeadlift wrote:
2) What do you plan to achieve by lifting heavy and increasing your caloric intake?
[/quote]
Slowing down fat loss; gaining some muscle density; not feeling like I’m dying.
[quote]undeadlift wrote:
3) When will you post pics? We’re dying to see you ripped! [/quote]
Let me get this straight… you are dying to see a picture of a half naked man?
[quote]Christian Thibaudeau wrote:
…not feeling like I’m dying.
[/quote]
LOL
[quote]Christian Thibaudeau wrote:
Let me get this straight… you are dying to see a picture of a half naked man?[/quote]
Don’t Mr. Olympia fans feel like that?
[quote]undeadlift wrote:
Christian Thibaudeau wrote:
Let me get this straight… you are dying to see a picture of a half naked man?
Don’t Mr. Olympia fans feel like that?[/quote]
Possible… but then again I wouldn’t exactly describe screaming bodybuilding fans as ‘‘the norm’’
[quote]Christian Thibaudeau wrote:
undeadlift wrote:
Christian Thibaudeau wrote:
Let me get this straight… you are dying to see a picture of a half naked man?
Don’t Mr. Olympia fans feel like that?
Possible… but then again I wouldn’t exactly describe screaming bodybuilding fans as ‘‘the norm’’ :)[/quote]
Fair enough. 
In any case, you still didn’t answer the question. When will you be able to post pics?
[quote]undeadlift wrote:
Christian Thibaudeau wrote:
undeadlift wrote:
Christian Thibaudeau wrote:
Let me get this straight… you are dying to see a picture of a half naked man?
Don’t Mr. Olympia fans feel like that?
Possible… but then again I wouldn’t exactly describe screaming bodybuilding fans as ‘‘the norm’’
Fair enough.
In any case, you still didn’t answer the question. When will you be able to post pics?[/quote]
I have no idea. Maybe tomorrow, maybe never.
Hey Coach,
Nice work so far, keep it up!
-Greg
Congratulations on the upcoming wedding! And everything else you have on your plate!!!
what does 2 x 8 mean? in this context of
for example
“C. Hammer curl
2 x 8, 2 x 6, 2 x 4”
is that like a giant set split into two, like you do 1 set of 8 than rest 10 seconds and do 8 more reps?
[quote]daffyduck wrote:
what does 2 x 8 mean? in this context of
for example
“C. Hammer curl
2 x 8, 2 x 6, 2 x 4”
is that like a giant set split into two, like you do 1 set of 8 than rest 10 seconds and do 8 more reps?[/quote]
No.
It’s straight sets…
2 sets of 8 reps
2 sets of 6 reps
2 sets of 4 reps