[quote]markandspike wrote:
Hi Christian.
I have seen an article by you which shows a chart stating what type of diet for your body type. Could you tell me which it was because i can not find it anywhere. I have been on the anabolic diet and have loss 32Ibs from 205Ibs.
Also just read both of your books. They are very good reads. Found it very interesting about block training and bodybuilding tips chapter.
Mark[/quote]
This should be posted in ‘‘The Thib Zone’’ not here.
[quote]Christian Thibaudeau wrote:
jsbrook wrote:
I’m curious why you’re not yourself using Surge Workout Fuel like some of your physique clinic trainees. When already lean and getting truly shredded, do you feel it’s best to avoid this amount of carbs even during the workout? I guess it’s somewhat of an academic discusssion right now, but hopefully it will be on the market soon. Thanks Thib! And thanks generally for being so responsive on these forums. You always have the answers I’m looking for.
The main reason is a practical one: because I ran out of it!!!
It is a fantastic product and I used it extensively in my last ‘‘mass’’ phase. During that phase I actually trained twice per day and because of the product I never ceased to progress and recovered super fast. However using it this much quickly emptied my stash!
A second reason is that I must admit that I’m excessive when it comes to dieting… in fact I probably suffer from a borderline eating disorder, or at least the psychological aspects of it, although I’m not as bad as I once was. So when I decide to cut carbs, I cut them out completely. When I diet down using a ketogenic approach I normally stay below 20g of carbs per day.
One serving of Workout Fuel would probably not put me out of ketosis; especially when used during a workout, but that’s the way I am.
That having been said, I might reintroduce it when my next shipment arrive since I lost fat too fast.
A third reason is that my former girlfriend (and still best friend) Christiane, wants to get back into competing. She hasn’t trained in 2-3 years so she’ll have to do a ton of work to catch up. I was thinking about saving the Workout Fuel for her since she will need it more than me. [/quote]
Thanks for the thorough answer. Best of luck on the continued diet. And to Christiane too. I remember her physique and her work ethic. Somehow I’m predicting she’ll bounce back pretty quickly!
Hey Coach,
Just wanted to chime in and say I’m following along, kick some ass.
Coach,
I noticed you are taking both creatine and glutamine post workout. In one of the articles I’ve read on glutamine it mentioned that it “fights” with creatine and they should be taking at different times. Any truth in this and if so why the decision for both pwo?
[quote]farenuff wrote:
Coach,
I noticed you are taking both creatine and glutamine post workout. In one of the articles I’ve read on glutamine it mentioned that it “fights” with creatine and they should be taking at different times. Any truth in this and if so why the decision for both pwo?[/quote]
It’s hogwash. Both are essentially made up of amino acids (creatine is 3 amino acids, glutamine 1). If that theory was true, we would not be able to eat protein because protein is made up of amino acids (the full spectrum) and would thus the various amino acids from the protein would ‘‘compete’’ against each other and the protein would not be absorbed.
when you use raw eggs arent u scared of getting samonlia and also when you eat cook and eat them doesnt it get absored by your body better?
[quote]crod266 wrote:
when you use raw eggs arent u scared of getting samonlia and also when you eat cook and eat them doesnt it get absored by your body better?[/quote]
No and No.
Raw eggs are now perfectly safe to eat. Less than 1 in 30 000 eggs carry the salmonella problem and out of those even less are strong enough to actually cause any problems.
I just make sure that the content looks and smells fine.
Cooking actually denature protein and makes it less absorbable. Eating raw food is actually better in most cases when it comes to the protein quality. Think about it; humans and animals have been eating raw eggs for thousands of years.
The only problem is that raw egg yolk contains a substance that can reduce the absorption of B-vitamins; so it is a good idea to supplement with a B vitamin complex if you eat a lot of raw eggs.
oo i see, i told my parents taht there safe but they dont belive me haha
[quote]crod266 wrote:
oo i see, i told my parents taht there safe but they dont belive me haha[/quote]
Here’s something by Dr. Mercola on the subject… BTW notice the part where he says that OMEGA-3 EGGS are basically without risk, and these are the ones that I recommend.
Raw Eggs for Your Health – Major Update
By J. Mercola, D.O.
As many of you know, I am a fond proponent of using raw eggs as a major food in your diet.
Raw whole eggs are a phenomenally inexpensive and incredible source of high-quality nutrients that many of us are deficient in, especially high-quality protein and fat.
Eggs generally are one of the most allergic foods that are eaten, but I believe this is because they are cooked. If one consumes the eggs in their raw state the incidence of egg allergy virtually disappears. Heating the egg protein actually changes its chemical shape, and the distortion can easily lead to allergies.
So, if you have not been able to tolerate eggs before you will want to consider eating them uncooked.
But when one discusses raw eggs, the typical reaction is a fear of salmonella. So let me begin this update, my first that comprehensively addresses the immediate concern of nearly everyone who hears this recommendation.
“Well What About Salmonella? Won’t I Get Sick If I Eat Raw Eggs?”
Salmonella is a serious infection, and it is believed that in the US over two-thirds of a million cases of human illnesses a year result from eating contaminated eggs. If you want more information on salmonella the Centers for Disease Control and Prevention has an excellent page on this disease.
So why on earth would any competent health care professional ever recommend eating uncooked eggs?
When you carefully analyze the risk of contracting salmonella from raw eggs, you will find that it is actually quite low. A study by the U.S. Department of Agriculture earlier this year (Risk Analysis April 2002 22(2):203-18) showed that of the 69 billion eggs produced annually, only 2.3 million of them are contaminated with salmonella.
So simple math suggests that only 0.003 percent of eggs are infected. The translation is that only one in every 30,000 eggs is contaminated with salmonella. This gives you an idea of how uncommon this problem actually is.
While it is likely that I will consume more than 30,000 eggs in my lifetime, most of you will not. However, inevitably someone out there will find a salmonella-contaminated egg, so it is important to understand how to seriously decrease your risk of infection.
Salmonella infections are usually present only in traditionally raised commercial hens. If you are purchasing your eggs from healthy chickens this infection risk reduces dramatically. Remember, only sick chickens lay salmonella-contaminated eggs. If you are obtaining high quality, cage-free, organically fed, omega-3 enhanced chicken eggs as recommended above, the risk virtually disappears.
But let’s say that for some reason, even after following that advice, you still obtain an egg that is infected. What do you do? Well, before you eat eggs - raw or not – you should thoroughly examine them for signs of infection. I have provided some guidelines at the bottom of this section for you to use in this process.
You might still be a bit nervous and say, “What if I follow these guidelines and still get an infection?”
Salmonella Is Generally a Benign Self-Limiting Illness In Healthy People
The major principle to recognize here is that if you are healthy a salmonella infection is not a big deal. You may feel sick and have loose stools, but this infection is easily treated by using high-quality probiotics that have plenty of good bacteria. You can take a dose every 30 minutes until you start to feel better, and most people improve within a few hours.
Revised Recommendations For Raw Egg Whites
Earlier this summer, I posted an article that suggested that one should not eat raw egg whites. This is the traditional nutritional dogma as raw egg whites contain a glycoprotein called avidin that is very effective at binding biotin, one of the B vitamins. The concern is that this can lead to a biotin deficiency. The simple solution is to cook the egg whites as this completely deactivates the avidin.
The problem is that it also completely deactivates nearly every other protein in the egg white. While you will still obtain nutritional benefits from consuming cooked egg whites, from a nutritional perspective it would seem far better to consume them uncooked.
Since making the recommendation in July, I have more carefully studied this issue. Two groups brought me to back this: pet owners who feed their pets raw foods and Aajonus Vonderplanitz, who wrote the raw food book We Want to Live. Both feel quite strongly that raw eggs are just fine to eat.
After my recent studies it became clear that the egg’s design carefully compensated for this issue.
It put tons of biotin in the egg yolk. Egg yolks have one of the highest concentrations of biotin found in nature. So it is likely that you will not have a biotin deficiency if you consume the whole raw egg, yolk and white. It is also clear, however, that if you only consume raw egg whites, you are nearly guaranteed to develop a biotin deficiency unless you take a biotin supplement.
[quote]Christian Thibaudeau wrote:
crod266 wrote:
when you use raw eggs arent u scared of getting samonlia and also when you eat cook and eat them doesnt it get absored by your body better?
No and No.
Raw eggs are now perfectly safe to eat. Less than 1 in 30 000 eggs carry the salmonella problem and out of those even less are strong enough to actually cause any problems.
I just make sure that the content looks and smells fine.
Cooking actually denature protein and makes it less absorbable. Eating raw food is actually better in most cases when it comes to the protein quality. Think about it; humans and animals have been eating raw eggs for thousands of years.
The only problem is that raw egg yolk contains a substance that can reduce the absorption of B-vitamins; so it is a good idea to supplement with a B vitamin complex if you eat a lot of raw eggs.[/quote]
How about the cholesterol associated with egg yolks?
[quote]undeadlift wrote:
How about the cholesterol associated with egg yolks?[/quote]
Eggs (especially omega-3 eggs) increase HDL (the good cholesterol; the one that go grab the fat from the arteries and bring it to the liver) while decreasing LDL (the bad cholesterol; the one that deposit fat in the arteries).
‘’
J Nutr. 2008 Feb;138(2):272-6.
Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet.
Mutungi G, Ratliff J, Puglisi M, Torres-Gonzalez M, Vaishnav U, Leite JO, Quann E, Volek JS, Fernandez ML.
Department of Nutritional Sciences, University of Connecticut, Storrs, CT 06269, USA.
Carbohydrate-restricted diets (CRD) significantly decrease body weight and independently improve plasma triglycerides (TG) and HDL cholesterol (HDL-C). Increasing intake of dietary cholesterol from eggs in the context of a low-fat diet maintains the LDL cholesterol (LDL-C)/HDL-C for both hyper- and hypo-responders to dietary cholesterol. In this study, 28 overweight/obese male subjects (BMI = 25-37 kg/m2) aged 40-70 y were recruited to evaluate the contribution of dietary cholesterol from eggs in a CRD. Subjects were counseled to consume a CRD (10-15% energy from carbohydrate) and they were randomly allocated to the EGG group [intake of 3 eggs per day (640 mg/d additional dietary cholesterol)] or SUB group [equivalent amount of egg substitute (0 dietary cholesterol) per day]. Energy intake decreased in both groups from 10,243 +/- 4040 to 7968 +/- 2401 kJ (P < 0.05) compared with baseline. All subjects irrespective of their assigned group had reduced body weight and waist circumference (P < 0.0001). Similarly, the plasma TG concentration was reduced from 1.34 +/- 0.66 to 0.83 +/- 0.30 mmol/L after 12 wk (P < 0.001) in all subjects. The plasma LDL-C concentration, as well as the LDL-C:HDL-C ratio, did not change during the intervention. In contrast, plasma HDL-C concentration increased in the EGG group from 1.23 +/- 0.39 to 1.47 +/- 0.38 mmol/L (P < 0.01), whereas HDL-C did not change in the SUB group. Plasma glucose concentrations in fasting subjects did not change. Eighteen subjects were classified as having the metabolic syndrome (MetS) at the beginning of the study, whereas 3 subjects had that classification at the end. These results suggest that including eggs in a CRD results in increased HDL-C while decreasing the risk factors associated with MetS.‘’
Coach, I’m trying to follow along with the “Raw” egg thread here and am a little confused.
If I’m understanding this correctly here is what I believe you are saying:
As long as I use high quality, cage-free, organically fed, omega-3 enhanced chicken eggs I can use the whole egg (yolk and egg white)“Raw” - all I need to do is crack the egg open, inspect it and if it looks and smells good throw all of it into the blender.
Since I am using the whole egg (yolk and egg white) “Raw” I do NOT need to worry about reducing the absorption of B-vitamins; and do NOT need to supplement with a B vitamin complex since the egg yolks have one of the highest oncentrations of biotin found in nature.
Is this correct?
[quote]T-Man Ohio wrote:
Coach, I’m trying to follow along with the “Raw” egg thread here and am a little confused.
If I’m understanding this correctly here is what I believe you are saying:
As long as I use high quality, cage-free, organically fed, omega-3 enhanced chicken eggs I can use the whole egg (yolk and egg white)“Raw” - all I need to do is crack the egg open, inspect it and if it looks and smells good throw all of it into the blender.
Since I am using the whole egg (yolk and egg white) “Raw” I do NOT need to worry about reducing the absorption of B-vitamins; and do NOT need to supplement with a B vitamin complex since the egg yolks have one of the highest oncentrations of biotin found in nature.
Is this correct?
[/quote]
That pretty much sums it up.
[quote]Christian Thibaudeau wrote:
Cooking actually denature protein and makes it less absorbable. Eating raw food is actually better in most cases when it comes to the protein quality. Think about it; humans and animals have been eating raw eggs for thousands of years.
[/quote]
What about this ?
[quote]
Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques
Manuscript received 6 October 1997. Initial reviews completed 18 November 1997. Revision accepted 3 June 1998.
Pieter Evenepoel, Benny Geypens, Anja Luypaerts, Martin Hiele, Yvo Ghoos, and Paul Rutgeerts
Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Leuven, Belgium
Egg proteins contribute substantially to the daily nitrogen allowances in Western countries and are generally considered to be highly digestible. However, information is lacking on the true ileal digestibility of either raw or cooked egg protein. The recent availability of stable isotope-labeled egg protein allowed determination of the true ileal digestibility of egg protein by means of noninvasive tracer techniques. Five ileostomy patients were studied, once after ingestion of a test meal consisting of 25 g of cooked 13C- and 15N-labeled egg protein, and once after ingestion of the same test meal in raw form. Ileal effluents and breath samples were collected at regular intervals after consumption of the test meal and analyzed for 15N- and 13C-content, respectively. The true ileal digestibility of cooked and raw egg protein amounted to 90.9 ± 0.8 and 51.3 ± 9.8%, respectively. A significant negative correlation (r = -0.92, P < 0.001) was found between the 13C-recovery in breath and the recovery of exogenous N in the ileal effluents. In summary, using the 15N-dilution technique we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment. A simple 13C-breath test technique furthermore proved to be a suitable alternative for the evaluation of the true ileal digestibility of egg protein.
Key words: egg protein, digestibility, stable isotopes, food processing, humans.
The Journal of Nutrition Vol. 128 No. 10 October 1998, pp. 1716-1722[/quote]
For every study showing one thing, we can find another one showing the opposite. Heck, until the late 90s studies showed that steroids did not increase muscle mass.
This is not a thread to discuss such issues, and I’m honestly not interested in doing so. I do what works for me and has worked for my clients. If you prefer to go another way, fine by me.
[quote]andrew_plamondon wrote:
Christian Thibaudeau wrote:
Cooking actually denature protein and makes it less absorbable. Eating raw food is actually better in most cases when it comes to the protein quality. Think about it; humans and animals have been eating raw eggs for thousands of years.
What about this ?
Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques
Manuscript received 6 October 1997. Initial reviews completed 18 November 1997. Revision accepted 3 June 1998.
Pieter Evenepoel, Benny Geypens, Anja Luypaerts, Martin Hiele, Yvo Ghoos, and Paul Rutgeerts
Department of Medicine, Division of Gastroenterology and Gastrointestinal Research Centre, University Hospital Leuven, B-3000 Leuven, Belgium
Egg proteins contribute substantially to the daily nitrogen allowances in Western countries and are generally considered to be highly digestible. However, information is lacking on the true ileal digestibility of either raw or cooked egg protein. The recent availability of stable isotope-labeled egg protein allowed determination of the true ileal digestibility of egg protein by means of noninvasive tracer techniques. Five ileostomy patients were studied, once after ingestion of a test meal consisting of 25 g of cooked 13C- and 15N-labeled egg protein, and once after ingestion of the same test meal in raw form. Ileal effluents and breath samples were collected at regular intervals after consumption of the test meal and analyzed for 15N- and 13C-content, respectively. The true ileal digestibility of cooked and raw egg protein amounted to 90.9 ± 0.8 and 51.3 ± 9.8%, respectively. A significant negative correlation (r = -0.92, P < 0.001) was found between the 13C-recovery in breath and the recovery of exogenous N in the ileal effluents. In summary, using the 15N-dilution technique we demonstrated that the assimilation of cooked egg protein is efficient, albeit incomplete, and that the true ileal digestibility of egg protein is significantly enhanced by heat-pretreatment. A simple 13C-breath test technique furthermore proved to be a suitable alternative for the evaluation of the true ileal digestibility of egg protein.
Key words: egg protein, digestibility, stable isotopes, food processing, humans.
The Journal of Nutrition Vol. 128 No. 10 October 1998, pp. 1716-1722[/quote]
Thib, when you have your cheat meal for the week, and eventually possibly your half-day cheat meals for the week, won’t this kick you out of ketosis?
(You said it doesn’t totally ruin the fat loss efficacy of the diet, but that it makes it much harder psychologically, and to re-establish ketosis will be hell on earth.)
Just ondering your take on that and how you deal with it?
Hey Thibs!
I remember reading, a while back, in The Black Book of Training Secrets (opening interview with Shugs) that you kept industrial quantities of flax seed oil, and I noticed that you haven`t included it in your diet. Is there a reason for this?
On a second note, I just wanted to tell your that i really enjoyed reading your book High Threshold Muscle Building. I used your muscle building template with great results and a surprising increase in strength as well.
thanks rikz
[quote]rikz wrote:
Hey Thibs!
I remember reading, a while back, in The Black Book of Training Secrets (opening interview with Shugs) that you kept industrial quantities of flax seed oil, and I noticed that you haven`t included it in your diet. Is there a reason for this?
On a second note, I just wanted to tell your that i really enjoyed reading your book High Threshold Muscle Building. I used your muscle building template with great results and a surprising increase in strength as well.
thanks rikz
[/quote]
The Black Book was written something like 6 years ago and I admit that my nutritional knowledge at the time was much more limited than it is now.
Flax seed oil is an inferior choice when it comes to ‘‘good fats’’. It doesn’t contain EPA and DHA which are the ‘‘money’’ fatty acids. The body can convert the fat from flax into EPA and DHA but only at a 5-10% rate.
Fish oil contain those fatty acids directly and are thus a much better choice.
[quote]Italiano wrote:
Thib, when you have your cheat meal for the week, and eventually possibly your half-day cheat meals for the week, won’t this kick you out of ketosis?
(You said it doesn’t totally ruin the fat loss efficacy of the diet, but that it makes it much harder psychologically, and to re-establish ketosis will be hell on earth.)
Just ondering your take on that and how you deal with it?[/quote]
Yes, one cheat meal will kick you out of ketosis. BUT it doesn’t take long to re-establish ketosis after ONE moderate cheat meal (around 125-175g of carbs MAX) especially because it will all be stored in the muscles pretty fast, leaving blood glucose levels pretty low rapidly.
There is a big difference in having ONE moderate cheat meal and a full day or two of carbing up. In the later case you will need around 3 days to re-establish ketosis; but with only one moderate meal it will take less than one day, especially if you have a hard training session the next day.
NOW… the rule doesn’t apply when your body is still establish ketosis. If you have been functioning on ketones for weeks or even months it is much easier for the body to return to a ketogenic state then if you were in ketosis for only a few days. That’s why I normally recommend that the first 14-21 days are done without a cheat meal.
Mr. Thibaudeau, if you don’t mind me asking, what brand of GABA supplement are you taking. I’m finding it difficult to find a quality product from a trusted company. thank you and i wish you well on your transformation.