[quote]cujoke31 wrote:
Hey Thibs,
Have you started using HOT-ROX EXTREME now that you’re on the V-Diet?[/quote]
As I mentioned, I’m not even doing the diet to lose weight, but to regain the dietary discipline that I use to have.
Coach,
on your workout;
As you have 2 lower body session and both with compounds(quads and hips),are you using the same exercices or your switch…maybe you go as you feel also …just curious to see!
CT,
If you have a minute or two, could you take a quick once-over of the lifting routine I came up with for my V-Diet?
Monday:
A1: DB Bench Press - 7x3
A2: Back Squat - 7x3
A3: Pull-Up - 7x3
B: Plank - 2x90 sec
- 30 sec rest between all sets
- Progression: Add 1 set each week (10x3 on last week)
Wednesday:
A1: Power Clean - 6x3
A2: BB Row - 6x3
B1: Reverse Lunge - 4x10
B2: Feet Elevated Push-Up - 4x10
B3: Weighted Crunch - 4x12
- 40 sec rest between all sets
- Progression: Decrease rest periods by 5 sec each week (25 sec rest on last week)
Friday:
A1: Deadlift - 5x3
A2: Military Press - 5x3
B1: Front Squat - 3x7
B2: Dip - 3x7
B3: Chin Up - 3x7
C: Hanging Leg Raises - 2xMax reps in 25 secs
- 30 sec rest between all sets
- Progression: Add 1 rep to all exercises each week, except for leg raises (A circuit will be 5x6, and B circuit will be 3x10 in last week). For leg raises, increase set time by 5 secs (40 secs in last week).
My only question is, will the Friday sessions have too much volume by the time the last week rolls around? I purposely made it so I have two days rest between the heavy deads and the 10x3 session.
Thanks Coach.
-dizzle
My bad, Thibs! I meant to post that in the New Thib Zone! I’ll repost it over there.
-dizzle
Thib, im not sure if it chnaged but in your original program you had for most excersises 4x6-8reps. Now when you do straght sets like that do you aim to use the same wieght all sets and just bang out 6-8 reps everytime or as you desend in reps you also lower your weight?
also what have do you think in your expirence is worked the best for you, ramping, pyramiding, or straight.
Just to let you guys know how things are going on my side of things.
Just got my body composition done this morning.
I started out the V-Diet at 9.8% body fat (that was a shock at first as I thought that I was at 8% … but the tester was formed by Coach Poliquin who is known for being VERY aggressive with his pinching…) and was 217lbs
Today I was at 7.1% body fat and 211lbs. I actually look leaner than 7.1% because I store most of the excess fat on my back. My 12 sites measures were as follow:
Chin: 3.9mm
Cheek: 7.2mm
Pecs: 3mm
Triceps: 2.7mm
Subscap (back): 15.8mm!!!
Mid-axilary: 3.8mm
Supra-iliac: 6.5mm
Unbilicus: 5.3mm
Knee: 5.9mm
Calf: 2.3mm
Quadriceps: 3.8mm
Hamstring: 6mm
According to Coach Poliquin, the subscap fold indicate a history of insulin resistance so I will be adding more fish oil and his insulin-sensitivity protocol.
[quote]Christian Thibaudeau wrote:
Just to let you guys know how things are going on my side of things.
Just got my body composition done this morning.
I started out the V-Diet at 9.8% body fat (that was a shock at first as I thought that I was at 8% … but the tester was formed by Coach Poliquin who is known for being VERY aggressive with his pinching…) and was 217lbs
Today I was at 7.1% body fat and 211lbs. I actually look leaner than 7.1% because I store most of the excess fat on my back. My 12 sites measures were as follow:
Chin: 3.9mm
Cheek: 7.2mm
Pecs: 3mm
Triceps: 2.7mm
Subscap (back): 15.8mm!!!
Mid-axilary: 3.8mm
Supra-iliac: 6.5mm
Unbilicus: 5.3mm
Knee: 5.9mm
Calf: 2.3mm
Quadriceps: 3.8mm
Hamstring: 6mm
According to Coach Poliquin, the subscap fold indicate a history of insulin resistance so I will be adding more fish oil and his insulin-sensitivity protocol.
[/quote]
I apologized if I’m not posting in right thread
Just for those reading to add onto this, a high (compared to the other measurements) Umbilicus can be a sign of excess cortisol which could mean you’re too stressed or many other things. Also A high supra-iliac could mean carb intolerance. But the subscapular is more of a sign that you are genetically more carb intolerant and higher risk Heart Disease. In addition if the calf and knee cap are both low that could be a sign of low GH… which could mean you need more sleep.
Those are also things I learned from Poliquin.
RetailBoy
[quote]retailboy wrote:
Christian Thibaudeau wrote:
Just to let you guys know how things are going on my side of things.
Just got my body composition done this morning.
I started out the V-Diet at 9.8% body fat (that was a shock at first as I thought that I was at 8% … but the tester was formed by Coach Poliquin who is known for being VERY aggressive with his pinching…) and was 217lbs
Today I was at 7.1% body fat and 211lbs. I actually look leaner than 7.1% because I store most of the excess fat on my back. My 12 sites measures were as follow:
Chin: 3.9mm
Cheek: 7.2mm
Pecs: 3mm
Triceps: 2.7mm
Subscap (back): 15.8mm!!!
Mid-axilary: 3.8mm
Supra-iliac: 6.5mm
Unbilicus: 5.3mm
Knee: 5.9mm
Calf: 2.3mm
Quadriceps: 3.8mm
Hamstring: 6mm
According to Coach Poliquin, the subscap fold indicate a history of insulin resistance so I will be adding more fish oil and his insulin-sensitivity protocol.
I apologized if I’m not posting in right thread
Just for those reading to add onto this, a high (compared to the other measurements) Umbilicus can be a sign of excess cortisol which could mean you’re too stressed or many other things. Also A high supra-iliac could mean carb intolerance. But the subscapular is more of a sign that you are genetically more carb intolerant and higher risk Heart Disease. In addition if the calf and knee cap are both low that could be a sign of low GH… which could mean you need more sleep.
Those are also things I learned from Poliquin.
RetailBoy
[/quote]
I’ve been using the biosignature for some time… it’s like you are telling me something new. Thanks for trying to look smart though.
5.3mm for the umbilicus is hardly ‘‘high.’’ 
I must of come off wrong:
“Just for those reading to add onto this,”
I was 99% sure you already knew this, I wanted to elaborate on what you wrote. You post mainly to educate others right? That’s why I elaborated and I didn’t expect you to think I was offending you.
“it’s like you are telling me something new”
I wasn’t addressing you, I even commented on that:
“Just for those reading to add onto this”
I addressed it to others reading your posts to become educated. I thought maybe I was helping this educational process here on T-Nation.
“Thanks for trying to look smart though.”
I appreciate comments but I have no reason to try to look smart the two letters after my real life name get that across online and in real life.
But I really really do apologize that I came across like that. I owe you endless amount of gratitude for what you have put into this site and your specialty, I have benefited greatly - I just don’t want you to think I posted my last post for any other reason than to help others, if thats ok.
-RetailBoy
No questions, just wanted to say that a thread like this, where someone who is already a fucking beast, is working his ass off to meet even higher goals, is very inspiring.
Thanks for taking the time to do this.
Coach, I loved your Building the Beast article and now know why you weren’t posting. (I will prolly do it in the future).
But hows the Diet doing now?
Any changes in workout?
Any new Personal Records? I mean, no body expects to enter a diet and Set PRs, but you did and that just shows your ability as an athlete.
I’m doing what you are doing (keto), and my god. I’m actually finding it hard to Eat cause i am NOT hungry. But the Fat is just Melting away (i make my self get enough protein 1.75gs per pound) and Fat (0.5 per pound)of course.
I really do admire and truly am Inspired by all you have done; and all the knowledge you have put out for us to learn from.
Thank you so much.
Hey coach, I noticed you mentioned that you’ve always had trouble with strength in the incline press. Is there anything special that you’ve done do it increase it? Any special training techniques or concentrating on certain movements that help? Or was it just a matter of getting stronger overall? I ask because I’ve had the same frustrating problem my whole life. It’s very frustrating because when I push bigger numbers in the inclines my physique takes on a drastically better appearance.
[quote]tayjeremy wrote:
Coach, I loved your Building the Beast article and now know why you weren’t posting. (I will prolly do it in the future).
But hows the Diet doing now?
Any changes in workout?
Any new Personal Records? I mean, no body expects to enter a diet and Set PRs, but you did and that just shows your ability as an athlete.
I’m doing what you are doing (keto), and my god. I’m actually finding it hard to Eat cause i am NOT hungry. But the Fat is just Melting away (i make my self get enough protein 1.75gs per pound) and Fat (0.5 per pound)of course.
I really do admire and truly am Inspired by all you have done; and all the knowledge you have put out for us to learn from.
Thank you so much.
[/quote]
Actually T-Nation will run a new series of articles called ‘‘First person’’ where the coaches detail their current training.
I describe my training, diet and supplement program in mine.
[quote]Christian Thibaudeau wrote:
tayjeremy wrote:
Coach, I loved your Building the Beast article and now know why you weren’t posting. (I will prolly do it in the future).
But hows the Diet doing now?
Any changes in workout?
Any new Personal Records? I mean, no body expects to enter a diet and Set PRs, but you did and that just shows your ability as an athlete.
I’m doing what you are doing (keto), and my god. I’m actually finding it hard to Eat cause i am NOT hungry. But the Fat is just Melting away (i make my self get enough protein 1.75gs per pound) and Fat (0.5 per pound)of course.
I really do admire and truly am Inspired by all you have done; and all the knowledge you have put out for us to learn from.
Thank you so much.
Actually T-Nation will run a new series of articles called ‘‘First person’’ where the coaches detail their current training.
I describe my training, diet and supplement program in mine.
[/quote]
Wonderful!!! I am looking forward to this series!
what do your arms measure at Thib?
[quote]crod266 wrote:
what do your arms measure at Thib?[/quote]
I have no idea.
I had my body fat taken again today. The goal is to lower the subscap fat (insulin resistance) by using Poliquin’s insulin protocol and high doses of fish oil.
Last week I was at 7.1%
This week I’m at 5.1%!!!
An improvement of 2% in one week while already being lean is pretty good. Even better, my subscap fold, my nemesis dropped by 4mm so the protocol is working.
My measures for this week:
Chin: 3.9mm (same)
Cheek: 7.2mm (same)
Pec: 3.1mm (+0.1mm)
Triceps: 2.5mm (-0.2mm)
Subscap: 11.6mm (-4.2mm)
Midaxilary: 3.3mm (-0.5mm)
Supra-iliac: 5.4mm (-1.1mm)
Abdomen: 4.7mm (-0.6mm)
Knee: 6.1mm (+0.2mm)
Calf: 2.1mm (-0.2mm)
Quad: 3.8mm (same)
Hams: 6mm (same)
Oh yeah, my lean body mass stayed the same (89kg)
No way that’s great!
What a testament to Poliquin’s system!
What were all the variables you changed specifically from the last measurements and these?
Obvously you don’t have to name the specific protocol supplements, but generally; did you lower calories at all? Or simply replace your ratio of fats??
Incredible and congrats!
[quote]GrabAKimber wrote:
No way that’s great!
What a testament to Poliquin’s system!
What were all the variables you changed specifically from the last measurements and these?
Obvously you don’t have to name the specific protocol supplements, but generally; did you lower calories at all? Or simply replace your ratio of fats??
Incredible and congrats![/quote]
Well, at first I didn’t want to name the supplements that I was taking. But now that I think of it, if anything Charles will be glad if I do since he is the only one selling them!
The protocol I am following is:
Fenuplex: 2 caps per meal
Insulinomics: 2 caps per meal
Phosphatidylserine: 320mg post-workout and 320mg with supper
Ultra HCL 3.0: 2 caps per solid meal
On top of that I’m using:
3 caps of Flameout 3x per day
Power Drive post-workout
SURGE recovery post-workout (2 scoops)
Spike pre-workout
[quote]Christian Thibaudeau wrote:
I had my body fat taken again today. The goal is to lower the subscap fat (insulin resistance) by using Poliquin’s insulin protocol and high doses of fish oil.
Last week I was at 7.1%
This week I’m at 5.1%!!!
An improvement of 2% in one week while already being lean is pretty good. Even better, my subscap fold, my nemesis dropped by 4mm so the protocol is working.
My measures for this week:
Chin: 3.9mm (same)
Cheek: 7.2mm (same)
Pec: 3.1mm (+0.1mm)
Triceps: 2.5mm (-0.2mm)
Subscap: 11.6mm (-4.2mm)
Midaxilary: 3.3mm (-0.5mm)
Supra-iliac: 5.4mm (-1.1mm)
Abdomen: 4.7mm (-0.6mm)
Knee: 6.1mm (+0.2mm)
Calf: 2.1mm (-0.2mm)
Quad: 3.8mm (same)
Hams: 6mm (same)
Oh yeah, my lean body mass stayed the same (89kg)[/quote]
Congrats! That’s freakin’ outstanding! You never cease to amaze with your progress. Just to get to your level in the first place and then still make great improvements is unreal.