Thib Gets Ripped

Training
261

[quote]skinnymuscles wrote:
Hey I was wondering when you eat carbs in your diet (so during a lean mass phase), which are your favorite sources, and how do you typically spread the quantities out throughout the day?[/quote]

Fruits that are the lowest in fructose or are low glycemic (apricots, cantalope, peaches, grapefruit, pineapple, oranges, apples, cherries), non-green veggies and sometimes I will go with wild grains like quinoa. I also have SURGE post-workout.

Normally 25% of my intake is post-workout, 25% is at breakfast and the other 50% is spread equally throughout my other 5 meals.

262

CT,

How long after your post workout shake is your next meal(post post workout)?

GJ

263

CT, do you take phosphatidylserine PWO regularly, or just on occasion during extra hard training phases?

Where can you find it in higher dose caps? The only caps I’ve seen are 100mg.

264

[quote]Gymjunkie wrote:
CT,

How long after your post workout shake is your next meal(post post workout)?

GJ[/quote]

Around 90 minutes, but it’s not like I have a timer or anything.

265

Coach, it’s been approximately a month since you started this phase.

Have you learned anything new?

How are things progressing for you lately?

266

[quote]wiliam wrote:
Coach, it’s been approximately a month since you started this phase.

Have you learned anything new?

How are things progressing for you lately?

[/quote]

Learned anything new? Not really. How are thing going? Great! I added the mega-dosing BCAAs method and have added a lot of fullness and size in a short period of time without changes in diet.

267

how do you space your Metabolic Drive and your night time dose. Like how much time in between?

268

Hi CT!

Do you think that loss of focus or “crankiness” during a pre-contest diet is genetic or are there different things that a person like myself can employ to help with the mood shifts? I have 5 1/2 weeks left until the show and sometimes I just want to…well let’s just say…not do nice things to some of my more ‘challenging’ clients. Do you have any suggestions? You seem to be a pro at dieting while remaining on a highly functional cognitive level.

Thanks!
Brian

269

[quote]Brian_Nassar wrote:
Hi CT!

Do you think that loss of focus or “crankiness” during a pre-contest diet is genetic or are there different things that a person like myself can employ to help with the mood shifts? I have 5 1/2 weeks left until the show and sometimes I just want to…well let’s just say…not do nice things to some of my more ‘challenging’ clients. Do you have any suggestions? You seem to be a pro at dieting while remaining on a highly functional cognitive level.

Thanks!
Brian[/quote]

Dont let my ‘‘online nice guy persona’’ fool you. During the last few miles of a pre-contest diet I can be quite, well, aggressive. I think that it has to do with going to very low levels of body fat, which sends your body into panic mode.

As long as I’m between 6 and 8% I’m in a great mood and fully functional. When I drop down to 5-6% I get the occasional cranky day and when I’m in contest shape (3-4%) I have more bad moments than good.

While I think that there is a genetic component to it; for example my former girlfriend (www.christianelamy.com) stayed very even during all of her preps, even during the last miles, I do believe that once you drop down to the danger zone of body fatness your body starts to act weird and tried to rebel against you!

Some people, those who are naturally lean, seem to do much better. Those who have always been at less than 10% body fat in their lifetime don’t seem to get much of a panic response, even when they are in contest shape. Probably because even in contest shape they are not far away from their natural setpoint.

I find that some things can help…

5-HTP (200mg 2-3x per day) can increase serotonin levels (the ‘‘feel good’’ neurotransmitter).

GABA, glycine and taurine will also help because they help get the nervous system in a ‘‘mellow’’ or relaxed state.

Bromocriptine can help because it can link to the leptin receptors in the brain, which sends the message to your body that you are NOT in starvation mode and that everything is fine. So it might help attenuate the panic response.

Phosphatidylserine and phosphatidylcholine can help by lowering cortisol levels.

But while these things can help, they will not completely inhibit the occasional mood swing.

270

[quote]crod266 wrote:
how do you space your Metabolic Drive and your night time dose. Like how much time in between?[/quote]

EXACTLY 94 minutes and 35 seconds.

Honestly I do not concern myself with such minute idiotic details. Listen I eat 7-8 meals a day plus a massive intake of BCAA’s during my workouts. It’s not like the body will run out of nutrients even if I have 3 hours instead of 2 between meals.

Focus on the big things; you guys often focus so much on the little details that you end up completely missing what will be responsible for 90% of your gains.

271

o no im sayn because for example ZNA, it says to have on an empty stomach so thats why I asked, i wasnt sure if it will diminish the purpose.

272

CT,

I noticed you are taking GABA and you noted that it is “before bed”

I was looking around online and I cant find a recommendation for timing the supplement.

How long before bed do you need to take it for it to kick in and be optimally effective?
Can it be taken the same time as a pre-bed meal and still?

Thank you for your time

273

BTW - After utilizing several of your ideas and techniques I turned into Branch Warren!!

274

Ive read tons of stuff on T-Nation saying you only need 5 grasm of creatine, why do you take so much, am i wrong or its a prefrence?

275

[quote]crod266 wrote:
Ive read tons of stuff on T-Nation saying you only need 5 grasm of creatine, why do you take so much, am i wrong or its a prefrence?[/quote]

From personal experience and experimentation with my clients.

I believe in taking creatine for what you are going to do then to take to recover from what you did.

276

I just wanted to let the readers know (i know you probably know this) but CT’s thread is one of, if not THE best thread around. Seriously - end of story. I am a moderator for another site and you will gain more personal and useful knowledge from Thib than ANY other thread. Thanks for the info thus far!!

277

Hey Thib,

Most articles and bodybuilding guru’s promote 1 - 1.5 grams of protein per pound of body weight right. I’ve read and heard from medical doctors that on average more than 70 grams per day is actually bad for you and can lead to kidney problems.

What’s your take on this?

278

[quote]bornmanh wrote:
Hey Thib,

Most articles and bodybuilding guru’s promote 1 - 1.5 grams of protein per pound of body weight right. I’ve read and heard from medical doctors that on average more than 70 grams per day is actually bad for you and can lead to kidney problems.

What’s your take on this?[/quote]

This should be posted in my ‘‘Thib Zone’’ section… not here.

279

I currently weigh 215lbs with 13% bodyfat. I consume 300 grams of carbs, 150 grams of fats and under 30 grams of carbs. I have been trying to cut to be below 10% bodyfat. Been doing heavy training 3 days a week, 2 days of circuits and 5 days a week of hiit training for 30 minutes. My muscles feel flat, canI consume a post workout protein/carb shake with 40 grams of protein and 40 grams of carbs to avoid the flat feeling? Am I doing too much cardio. Need all the help that I can get, I really need to drop below 10% bodyfat.

280

[quote]labikes wrote:
I currently weigh 215lbs with 13% bodyfat. I consume 300 grams of carbs, 150 grams of fats and under 30 grams of carbs. I have been trying to cut to be below 10% bodyfat. Been doing heavy training 3 days a week, 2 days of circuits and 5 days a week of hiit training for 30 minutes. My muscles feel flat, canI consume a post workout protein/carb shake with 40 grams of protein and 40 grams of carbs to avoid the flat feeling? Am I doing too much cardio. Need all the help that I can get, I really need to drop below 10% bodyfat.[/quote]

Guys… the ‘‘Thibs gets Ripped’’ is not a Q&A section, at least not a general one. You only ask questions about what I’M doing with my diet and training.

If you have any other questions they are to be posted in the ‘‘Thib Zone thread’’. Anybody who will post general questions here will not get an answer.