Hey Coach,
Have I missed something or has there been no news for a month on your contest prep? I know you took a vacation break, but that could serve as a good reset for your body and propel you to even better final results…
this is a bit left field, but if someone had 2 weeks to prepare for a track meet ( shot put, 100/200/400m) what would you use to prepare, apart from ones normal weight training?
hi coach
just want to see you got my e-mails
amit
[quote]Christian Thibaudeau wrote:
xsquatx wrote:
Hey CT,
I had a question about pre-contest dieting.
If i’m 8 weeks out and using a targetted carbs approach of 50 grams a day. Would it be best to keep Surge Workout Fuel in my diet and use the 21 grams of carbs it provides? Or would i better off following your low carbs optimised peri-workout startegy?
Thanks alot.
I like SURGE WORKOUT FUEL during a diet, especially in the later stages as it helps maintain training intensity and thus plays a significant role in preventing muscle loss.
Post-workout I’d go with:
0.3g whey isolate per pound of bodyweight
0.2g of glutamine
0.1g of glycine
5g of leucine[/quote]
Thanks for the quick response. Would yu still recommend the low-carb post-workout strategy if the daily carbs limit was higher, say around 100-150 grams? Or would Surge recovery be better in this case?
Much appreciated.
[quote]Dynamo Hum wrote:
Hey Coach,
Have I missed something or has there been no news for a month on your contest prep? I know you took a vacation break, but that could serve as a good reset for your body and propel you to even better final results…[/quote]
Plans have changed because of a big project for T-Nation
Hi Coach,
Keeping Omega-3
what do you think about the use of Conjugated Linoleic Acid (CLA), Sesamin Oil and Acetyl L Carnitine during a fat loss program?
How much should be taken?
Coach,
I wake at 4am to train at 5am. I am currently using Surge WO Fuel 15 min pre workout on an empty stomach.
Should I add a scoop of whey isolate to the Fuel or does this diminish the response of the Fuel in your system?
Should I drink the whey isolate apart from the Fuel, say at 4am when I wake, and then continue with the Fuel 15 min pre workout?
I also take two HOT-ROX (old formula) and one Receptormax with the Fuel. Your thoughts on this combination?
I’m using 2 scoops of Surge Recovery post wo with added L-Leucine and Superfood along with a scoop of Grow Whey. Your thoughts on this combination?
The rest of the day is animal protein and vegetables every 2 hrs, 4 Flameouts and 20g of generic fish oil spread out, and a casein shake before bed. Carbs are under 100g for the day. Following your Refined Physique Transformation guidelines. Just wanted your thoughts on if everything sounds good 2 go.
Thank you for your time Coach, glad to have you back!
Viets
Coach,
Help! I had a question about triceps training. I love doing triceps extensions (skull crushers - bar or db) and have good results with them, to a point. However, every time I begin to achieve good progress I end up with tendonitis in my elbow. I progress slowly, keep the resistance reasonable, but when I reach a certain point, over 100 pounds, I develop that dull pain regardless of how long I lay off the exercise and heal.
I have long arms at 6’5 and it is hard enough to make them look big. Have you found some tricep exercises more effective for taller athletes? Thanks in advance!
Christian,
I am fighting off what appears to be a bad head cold. Stuffed up, congested, but no fever. Other than rest, do you have any suggestions that help? Thank you.
hey coach,
Just wondering if you got my emails. i might give u a call later after 6.
anthony
Hey Coach,
I read a template of a routine you gave someone on the 5 Reasons for Failed Body Transformations forum. I was wondering if this was the correct interpretation of the workout:
SUNDAY
A1) DB Bench Press 3x5
A2) Reverse Curl 3x5
B1) Incline DB Bench Press 3x8
B2) Incline DB Curl 3x8
C1) Incline DB Bench Press 2x12
SB Push-up 2xAMRAP
Band Punch 2x40s
C2) DB Curl 2x12
Band Curl 2x40s
D1-D3) Hang Clean + Push Press 4x6
Burpees 4x20
Full-Contact Twist 4x5
E) Low Intensity Cardio
TUESDAY
A1) Sumo DL 3x5
A2) Front Squat 3x5
B1) RDL 3x8
B2) Bulgarian Split Squat 3x8
C1) Single-leg SB Leg Curl 2x12
C2) Leg Extension 2x12
D) Airdyne Intervals
E) Low Intensity Cardio
THURSDAY
A1) DB Row 3x5
A2) Decline Close-grip Bench Press 3x5
B1) Undergrip Cable Row 3x8
B2) Seated DB Extensions 3x8
C1) Face-Pull 2x12
C3) Lying Triceps Extension 2x12
D1-D3) Snatch-grip Power Pull 4x8
KB Swing 4x20/20/20
Sprinter Sit-Up 4x20
E) Low Intensity Cardio
Thanks for your time.
[quote]fnf wrote:
Hey Coach,
I read a template of a routine you gave someone on the 5 Reasons for Failed Body Transformations forum. I was wondering if this was the correct interpretation of the workout:
SUNDAY
A1) DB Bench Press 3x5
A2) Reverse Curl 3x5
B1) Incline DB Bench Press 3x8
B2) Incline DB Curl 3x8
C1) Incline DB Bench Press 2x12
SB Push-up 2xAMRAP
Band Punch 2x40s
C2) DB Curl 2x12
Band Curl 2x40s
D1-D3) Hang Clean + Push Press 4x6
Burpees 4x20
Full-Contact Twist 4x5
E) Low Intensity Cardio
TUESDAY
A1) Sumo DL 3x5
A2) Front Squat 3x5
B1) RDL 3x8
B2) Bulgarian Split Squat 3x8
C1) Single-leg SB Leg Curl 2x12
C2) Leg Extension 2x12
D) Airdyne Intervals
E) Low Intensity Cardio
THURSDAY
A1) DB Row 3x5
A2) Decline Close-grip Bench Press 3x5
B1) Undergrip Cable Row 3x8
B2) Seated DB Extensions 3x8
C1) Face-Pull 2x12
C3) Lying Triceps Extension 2x12
D1-D3) Snatch-grip Power Pull 4x8
KB Swing 4x20/20/20
Sprinter Sit-Up 4x20
E) Low Intensity Cardio
Thanks for your time.
[/quote]
I would like to know as well, please and thank you. Yes, I never thought it would happen, but lately I’ve fallen in to doing a split-type routine and I’m even training arms as in curls and stuff! I hear Satan has ordered a set of skis.
Now you have to answer the question since more than 1 person requested it.
Just kidding. I know how you get when people endlessly harass you about responding to their questions.
[quote]MikeTheBear wrote:
I would like to know as well, please and thank you. Yes, I never thought it would happen, but lately I’ve fallen in to doing a split-type routine and I’m even training arms as in curls and stuff! I hear Satan has ordered a set of skis.[/quote]
Same here, I’m glad both of you guys posted this. I’m doing the Destroying Fat approach as well (on 2nd week, but on first week of restricted carb intake), and was also switching the lactate-inducing workouts he laid out with metabolic pairings instead. I never knew that Thib had wrote that in the Discussion part of the 5 Reasons article, so I’m glad you guys pointed that out since I’m a bit unsure as well. 
Thanks.
[quote]DCR wrote:
CT,
Reading your Carb Cycling Codex article makes me want to explore carb cycling.
I am a powerlifter and mostly concerned with strength, however I would like to cut my body fat down a little bit.
Are there any considerations for strength athletes with carb cycling?
Are there any negative effects on strength?
I was planning to take it very slow with the fatloss.
Any help would be great.
Thanks
[/quote]
Coach, I was just about to post this same question, I hope you will share your thoughts.
Thanks
Gina
Thib,
Since muscle gain tends to be slower than fat loss, is not a linear process, and a few weeks may pass without a change, how often do you suggest having a weigh-in/measurement check to determine if food intake or the training plan needs to be altered somewhat? Would 2-3 weeks be decent, or would you possibly stretch it out to 4 or even 5 weeks?
Also, during a mass gain phase, would you suggest keeping any ESW performed to the low or moderate intensity type and capping that at a max of 20-30 minutes per session if performed? Would it be best to simply find the amount that allows you to derive benefits from the ESW and keep conditioning levels up while still allowing strength and weight (and presumably lean mass) to go up?
[quote]DeadlySting81 wrote:
Thib,
Since muscle gain tends to be slower than fat loss, is not a linear process, and a few weeks may pass without a change, how often do you suggest having a weigh-in/measurement check to determine if food intake or the training plan needs to be altered somewhat? Would 2-3 weeks be decent, or would you possibly stretch it out to 4 or even 5 weeks? [/quote]
A weigh-in isn’t enough. In that context it’s pretty pointless by itself. It isn’t about how much a scale tells you how much your body weigh, but rather what is your body composition and how you look.
Yes, weight should be measured. But more importantly body fat percentage and pics should be taken and analysed. I do my client’s bodyfat evaluation every 3 weeks on average. Sometimes every 2 weeks and even every week with competitive individuals.
[quote]DeadlySting81 wrote:
Also, during a mass gain phase, would you suggest keeping any ESW performed to the low or moderate intensity type and capping that at a max of 20-30 minutes per session if performed? Would it be best to simply find the amount that allows you to derive benefits from the ESW and keep conditioning levels up while still allowing strength and weight (and presumably lean mass) to go up? [/quote]
The second option is the best… nobody is the same way.
[quote]MaximusB wrote:
Christian,
I am fighting off what appears to be a bad head cold. Stuffed up, congested, but no fever. Other than rest, do you have any suggestions that help? Thank you. [/quote]
I read a french book, which loosely translated would be called ‘‘The pharmaceutical lie’’ in which a quoted study concluded that the average cold goes away after around 5 days without medication and after … 5 days with common cold medications!
[quote]hotdog.350 wrote:
this is a bit left field, but if someone had 2 weeks to prepare for a track meet ( shot put, 100/200/400m) what would you use to prepare, apart from ones normal weight training?[/quote]
Prayers.
It’s like a football player who came up to me one summer telling me that he needed to ace all his combines-like tests… and he had not trained at all … and he had 10 days to do it.
Or another guy who asked me how to peak for a pool party 7 days later… and the guy was 15% bodyfat… I told him ‘‘start dieting 8 weeks ago’’.
Seriously, unless you already have a strong foundation of both strength/power and track training, you will not have great results in only 2 weeks.
If you have already been training for it, then 14 to 7 days out you should do a training blitz, increasing volume by 50% while keeping intensity high. And from 7 to 1 days out drastically reduce the volume (50-60% of what you were doing before the blitz) while keeping the intensity up, to peak for the contest.
[quote]Viets wrote:
Should I drink the whey isolate apart from the Fuel, say at 4am when I wake, and then continue with the Fuel 15 min pre workout? [/quote]
That’s the best option.
[quote]Viets wrote:
I’m using 2 scoops of Surge Recovery post wo with added L-Leucine and Superfood along with a scoop of Grow Whey. Your thoughts on this combination?[/quote]
Too much stuff at once… take:
- 2 scoops of Surge Recovery immediately post-workout
- Leucine and whey 30-45 minutes later
- Superfood at a different time
BTW, stop saying ‘THE FUEL’ it really sounds corny.
Hi coach.
If someone average fitness enthusiast has only 2-3 hours per week to do any training activity for good health and better physique.
Is it better to be focus on metabolic workouts (circuit-interval-complex type), total body routines plus extra cardio steady state or HIIT or Upper-Lower-Whole split routine plus some cardio (steady state or HIIT)?
Thanks again.