Hi coach.
Viewing your early nutrition plans, I know you use low carb diet approach for lose fat phases (more or less, I know there isn´t a rule)
But, Why are you doing a ketogenic diet this time? For maintaining muscle mass and reduce fat at maxium levels.
[quote]Antoine Castillo wrote:
Hi coach.
Viewing your early nutrition plans, I know you use low carb diet approach for lose fat phases (more or less, I know there isn´t a rule)
But, Why are you doing a ketogenic diet this time? For maintaining muscle mass and reduce fat at maxium levels.[/quote]
I always responded well to ketogenic diets and I found them easier to follow than simply going low carbs. If your carbs are low and you are not in ketosis you WILL get carbs craving and feel hungry a lot more so than when you are in a ketogenic state.
[quote]Christian Thibaudeau wrote:
My base program for the first phase looks like this. Understand that it is subject to changes depending on how I feel and if for some reason a certain exercise stops being effective (e.g. I don’t feel it right).
DAY 1. Back (my weak point so it’s done first in the week)
DAY 2. Chest
DAY 3. OFF
DAY 4. Legs and Shoulders (these are my two strong points, they require less work so I decided to put them together to get one more OFF day per week)
DAY 5. OFF
DAY 6. Biceps/Triceps
DAY 7. OFF
BASE BACK WORKOUT
A1. Straight arms pulldown/high pulley
4 x 6-8
A2. Speed straight arms pulldown/high with elastic band
4 x max reps in 30 seconds
There is no rest between A1 and A2, 60-90 seconds between sets
B1. Straight arms pulldown/low pulley
4 x 6-8
B1. Speed straigth-arms pulldown/low with elastic band
4 x max reps in 30 sec.
Rest = same as first superset
C. Rope lat pulldown
4 x 6-8
60-90 sec. rest
D. 1-arm DB rowing
4 x 6-8
60-90 sec. rest
BASE CHEST WORKOUT
A1. Low-incline (30 degrees) bench press
4 x 6-8
A2. Push up hands on swiss ball
4 x max
No rest between A1 and A2., 60-90 sec. between sets
B1. Flat DB press
4 x 6-8
B2. Push up hands on two swiss balls
4 x max
Rest same as A1 and A2
C1. Cable cross-over
4 x 8-10
C1. Speed cross-over with elastic band
4 x max in 30 sec.
Rest same as two other supersets
D. DB flies
4 x 8-10 (3 sec. stretch at the bottom, 5 sec. eccentric)
BASE LEGS WORKOUT
A1. Back squat
4 x 6-8
A2. Speed bodyweight squats
4 x max reps
No rest between A1 and A2, 90-120 sec. between sets
B1. Lying leg curl
4 x 6-8
B2. Romanian deadlift
4 x 6-8
No rest between B1 and B2, 90-120 sec between sets
C. Leg extension
3 x 8-10 (3 sec. squeeze at the top)
BASE SHOULDERS WORKOUT
A1. Push press
4 x 6-8
A2. Seated DB shoulder press
4 x 8-10
A3. Seated DB lateral raise
4 x 12-15
No rest between A1, A2 and A3, 90-120 sec. between sets
BASE ARMS WORKOUT
A1. Wide-grip/elbows in preacher curl
4 x 6-8
A2. Speed curl with elastic band
4 x 30 sec.
No rest between A1 and A2, 45-60 sec. between sets
B1. Close-grip cable curl
4 x 6-8
B2. Speed curl with elastic band
4 x 30 sec.
Rest same as A1 and A2
C. Dumbbell hammer curl
4 x 6-8
D1. Close-grip bench press
4 x 6-8
D2. Push up hands on swiss ball, close
4 x max
Rest same as two other supersets
E. Decline DB triceps extension
4 x 6-8
[/quote]
Coach I am interested to know how you perform the straight arm elastic Pulldowns. Do you just wrap it around a bar that is over your head and get a handle in each hand and execute like that?
CT,
Are you using ketone strips to make sure your in ketosis?
[quote]LarryJr wrote:
CT,
Are you using ketone strips to make sure your in ketosis?[/quote]
No, I find them unreliable … only the first urination is somewhat precise. Plus, if you are using most of the ketones for fuel (as it can happen if you are training a lot and thus using most of the ketones) then it is possible to test negative for ketosis even though you are in that state.
When you mention using Coconut oil for its saturated fat content you are talking about the coconut oil that’s solid at room temp, correct?
(I assume that’s the only kind there is.)
This is kind of a lame question but do you feel like your brain functions any worse when using ketone bodies rather than glucose for fuel.
[quote]keilnirby wrote:
This is kind of a lame question but do you feel like your brain functions any worse when using ketone bodies rather than glucose for fuel. [/quote]
No
[quote]kelleyb wrote:
When you mention using Coconut oil for its saturated fat content you are talking about the coconut oil that’s solid at room temp, correct?
(I assume that’s the only kind there is.)[/quote]
Correct. And it’s not because of the saturated fat content but rather because even if it’s a saturated fat it has health promoting properties. If it didn’t I wouldn’t include it in my diet.
[quote]Christian Thibaudeau wrote:
kelleyb wrote:
When you mention using Coconut oil for its saturated fat content you are talking about the coconut oil that’s solid at room temp, correct?
(I assume that’s the only kind there is.)
Correct. And it’s not because of the saturated fat content but rather because even if it’s a saturated fat it has health promoting properties. If it didn’t I wouldn’t include it in my diet.[/quote]
Very true.
At your level of training experience do you still experience DOMS? If so to what extent and what does that tell you about how your body is reacting to what you are doing?
Also, I dusted off my copy of Modern Trends in Strength Training by Poliquin today. You’re quite the illustrator.
[quote]Christian Thibaudeau wrote:
mwyatt wrote:
CT,
Why did you go for 18 months without carbs? You couldn’t have been cutting for that long. I ask this because you ate a lot of carbs during your recent mass gaining phase.
NOW I can consume more carbs when trying to gain size because I spent years at a low bodyfat. But the first time I got defined, my setpoint was still high (18% or so). Until my setpoint adjusts downward, any significant amount of carbs made me gain fat.
It is basically the fact that I spent 18 months without carbs that allowed me to be able to eat carbs afterwards.
And no, I wasn’t dieting down to lose fat the whole time. I did have several periods of caloric excess, without increasing carbs.[/quote]
How should the guys eat, who have done a transformation like, going from above 20% of bodyfat to under 10 and want to gain muscles without to much fat gain?
Would be a carb cycling approach the worst you can do?
[quote]gigigo wrote:
Christian Thibaudeau wrote:
mwyatt wrote:
CT,
Why did you go for 18 months without carbs? You couldn’t have been cutting for that long. I ask this because you ate a lot of carbs during your recent mass gaining phase.
NOW I can consume more carbs when trying to gain size because I spent years at a low bodyfat. But the first time I got defined, my setpoint was still high (18% or so). Until my setpoint adjusts downward, any significant amount of carbs made me gain fat.
It is basically the fact that I spent 18 months without carbs that allowed me to be able to eat carbs afterwards.
And no, I wasn’t dieting down to lose fat the whole time. I did have several periods of caloric excess, without increasing carbs.
How should the guys eat, who have done a transformation like, going from above 20% of bodyfat to under 10 and want to gain muscles without to much fat gain?
Would be a carb cycling approach the worst you can do?[/quote]
This belongs in ‘‘The Thib Zone’’.
Hi Chris, what brand of Primerose oil do you use?
[quote]Jelena Abbou wrote:
Hi Chris, what brand of Primerose oil do you use?[/quote]
I use GLA-240 by AOR (which is a mix of borage and EPR oil) and a brand of EPR made in Quebec, thus not available in the US.
CT,what type of turkey are you eating?(ground,white meat etc)
[quote]brunottfn wrote:
CT,what type of turkey are you eating?(ground,white meat etc)[/quote]
White meat scalops
I decided to change my lower body session after an encounter with an individual who has legs that would make Tom Platz jealous… he’s a Hungarian olympic wrestler who was visiting Montreal. Anyway, I wrote an article about his program and how he had to stop it because it made his legs grow too big (it bumped him 2 weight classes).
You’ll learn more about it when the article is published but let’s say that it revolves around ONE set of squat. The goal is to eventually perform a 8 minute squat set. To do so you start at 90-120 seconds for the set and add 20-30 seconds per workout (the weight never changes) and you have two workouts per week.
Uh… ouch?
[quote]kelleyb wrote:
Uh… ouch? [/quote]
Indeed. But the guy has 34’’ quads at the mid-point and is barely over 200lbs. He was measured by my friend who is the president of the Quebec bodybuilding federation… now, that guy has trained alongside Platz and personally know a ton of pro bodybuilders from now and then; he said that he has NEVER seen such impressive legs.
please give us little bit more information about his workout. I am very curious.What percentage of weight he used? What is his max?