[quote]Christian Thibaudeau wrote:
totti13 wrote:
hi Coach,
what are your carb sources?
SURGE WORKOUT FUEL, SURGE RECOVERY, pineapple, oranges, grapes, yogurt, residual carbs from protein powder.[/quote]
is that greek yogurt or just regular yogurt
[quote]Christian Thibaudeau wrote:
Big_Phil wrote:
I’m preparing for my first show in May. My question is how you eat after the show is done. The question sound simple but, I know that my metabolism will be low and I don?t want to have 10% bf after 1 week but I want to take the benefit of the insulin.
It’s the same show as you, I think, Quebec de lest. It will be very motivating to see you there!
Thanx
I may or may not do that show. I’m already qualified for the provincial so we’ll see.
Honestly, metabolism slowdown is WAY overexagerated. Long term studies (12-16 weeks) of extreme dieting (we’re talking 800-1000 calories per day), doesn’t really decrease basal metabolic rate significantly.
The only factors that could lead to a slow metabolism would be loss of muscle mass and thyroid shutdown. In the first case it only happens if you indeed lose a lot of mass, in the second case it generally only happen to bodybuilders who used thyroid medication like cytomel (T3) to lose fat.
I’ve known a girld who abused such a product to get ready for a show and who gained over 60lbs while barely eating anything and doing cardio twice a day.
Most people who end up gaining a lot of undesired weight are…
a) using thyroid medications
b) going hog wild with their post-competition eating and can’t get it straightened out
c) gain a lot of water weight… this is usually due to a water rebound from using diuretics.
My best recommendation would be to keep eating like you did for your prep, but gradually add in quality carbs at the right time (peri-workout mostly). [/quote]
Interesting, I was assured that the metabolic shutdown is inevitable considering in the past I felt some of the “symptoms” after prolonged dieting and experienced severe fat loss plateu which stoped me progressing through diet.
Could you please post those studies about metabolism slowdown?
I would be most grateful, since this issue was huge subject of problems.
Forgot to post these workouts…
LOWER BODY
A. Back squat with jumstretch bands (blue band, green band) 8 x 3-5 reps
B. Back squat, no bands 6 x 3-5
C1. Jump squat (20% of max) 3 x 10
C2. Lying leg curl 3 x 6-8
SHOULDERS
A1. Military press 4 x 4-6
A2. Upright rowing 4 x 4-6
B1. DB lateral raise 4 x 8-10
B2. Face pulls 4 x 8-10
C1. DB front raise 3 x 8-10
C2. Cuban press 3 x 10-12
Hi Coach,
I’m a little confused.
nreviya wrote:
Also, what is your opinion on fruits? I did not see any in samples of your precontest diet. Does it mean you have none of them? Do you take any vitamins instead?
I go low carbs when I diet down, so no fruits.
But when asked on your carb sources, they come from pineapples, oranges , grapes etc.
To clear things up are you using fruits or not on your current diet? I have been using fruit and veg as my only carbs source at the minute as Im trying to lose fat and just wondering if I am hindering my progress my eating 300g combined of strawberries, pineapple and grapes per day? Mainly in the meal after my post workout shake!
Many thanks
Scott
[quote]Christian Thibaudeau wrote:
C1. Jump squat (20% of max) 3 x 10
C2. Lying leg curl 3 x 6-8
[/quote]
Thib,
WHat is the reasoning behind using the jump squats in this pairing, and have you used or would you ever use jump good mornings with lying leg curls?
[quote]BoSoxFever wrote:
Christian Thibaudeau wrote:
C1. Jump squat (20% of max) 3 x 10
C2. Lying leg curl 3 x 6-8
Thib,
WHat is the reasoning behind using the jump squats in this pairing, and have you used or would you ever use jump good mornings with lying leg curls?
[/quote]
I hate the question ‘‘what’s the reasoning behind’’. Kinda feels like you are doubting me.
The ‘‘reasoning’’ is that this was a quads dominant day but I still wanted to add some hamstring work in there without making the workout longer due to time constraints.
But antagonistic pairings like this are not rare and are quite effective. More than one way to skin a cat.
[quote]scotthenry525 wrote:
Hi Coach,
I’m a little confused.
nreviya wrote:
Also, what is your opinion on fruits? I did not see any in samples of your precontest diet. Does it mean you have none of them? Do you take any vitamins instead?
I go low carbs when I diet down, so no fruits.
But when asked on your carb sources, they come from pineapples, oranges , grapes etc.
To clear things up are you using fruits or not on your current diet? I have been using fruit and veg as my only carbs source at the minute as Im trying to lose fat and just wondering if I am hindering my progress my eating 300g combined of strawberries, pineapple and grapes per day? Mainly in the meal after my post workout shake!
Many thanks
Scott[/quote]
The thing that you have missed is that I decided not to go low carbs as I have a lot of time to diet and am very lean already, so I actually increased my carbs.
I apologize if the post came across as having a doubting tone…I will have to choose my words more carefully in the future. It’s more a case of my interest in learning the why’s behind the methods.
Essentially at this point, I’d take almost anything you say that is training related to the bank.
Thanks!
Coach,
If someone were not able to handle large quantities of carbs while dieting, could they rely on large quantities of green veggies to act as ‘fillers’ and curb some hunger without actually factoring into the amount of carbs ingested each day?
I recall reading an older article (forget which one) where you were eating a lot of cucumbers. Well, I found myself subject to some uncomfortable gas pains from the amount I was eating, so now I find myself going through the "salad in a bag"s -lol.
Obviously your inclusion of fruit within your current diet is a good thing from a health standpoint, but for satiety concerns, wouldn’t vegetables do a better job?
S
Thib, I see that you’ve always liked Upright rows. Do you disagree with the “bad exercise for shoulders” crowd? Also, can you explain what is exactly the way your perform it (hand, elbow position. ROM, etc.)
A quick update. I’m actually losing fat too fast (if there is such a thing). I saw a fellow trainer this weekend, he had not seen me in about two months and asked if I was competing this month because I looked ready.
I think he might have been exaggerating, I feel like I look 3 weeks out, but I have lost a ton of fat and only have the clean up the back to look stage-decent.
My training partner, who follows the same program and diet, but who is peaking for a different reason, has also progressed tremendously. Went from 195 down to 185 in 3 weeks and is now at 6.4% body fat. He has great shoulder and triceps striations and a 6 pack now (which he never had before despite being lean) and is still gaining strength.
In the next 2 weeks I might either increase my calories to avoid crashing down too fast or use the same intake but have 2 loading days per week instead of half a day (the days would be thursday and sunday… thursday would be only the second half of the day, sunday would be all day).
Christian,
Something I have observed personally, with myself, former clients and as a general observation with a few competitive BBers I have trained with - and I was wondering if you believe this to be true(and if you are experiencing this currently, actually), do you find that because you have dieted to low single digit bodyfat several times and maintain a low bodyfat year round, that dieting to get lean becomes easier and quicker each time you do it?
From both a psychological perspective, probably because you know intrinsically that you can, and physiologically (not sure whether this is an hormonal or enzyme alteration or whatever) it seems that the process of getting in shape becomes less taxing and quicker.
This certainly appears to be the case with you and the last few times that you have decided to lean out, taking nothing away from your dedication, work ethic and dietary planning obviousley.
[quote]Christian Thibaudeau wrote:
A quick update. I’m actually losing fat too fast (if there is such a thing). I saw a fellow trainer this weekend, he had not seen me in about two months and asked if I was competing this month because I looked ready.
I think he might have been exaggerating, I feel like I look 3 weeks out, but I have lost a ton of fat and only have the clean up the back to look stage-decent.
My training partner, who follows the same program and diet, but who is peaking for a different reason, has also progressed tremendously. Went from 195 down to 185 in 3 weeks and is now at 6.4% body fat. He has great shoulder and triceps striations and a 6 pack now (which he never had before despite being lean) and is still gaining strength.
In the next 2 weeks I might either increase my calories to avoid crashing down too fast or use the same intake but have 2 loading days per week instead of half a day (the days would be thursday and sunday… thursday would be only the second half of the day, sunday would be all day).[/quote]
[quote]Dave Rogerson wrote:
Christian,
Something I have observed personally, with myself, former clients and as a general observation with a few competitive BBers I have trained with - and I was wondering if you believe this to be true(and if you are experiencing this currently, actually), do you find that because you have dieted to low single digit bodyfat several times and maintain a low bodyfat year round, that dieting to get lean becomes easier and quicker each time you do it?
From both a psychological perspective, probably because you know intrinsically that you can, and physiologically (not sure whether this is an hormonal or enzyme alteration or whatever) it seems that the process of getting in shape becomes less taxing and quicker.
This certainly appears to be the case with you and the last few times that you have decided to lean out, taking nothing away from your dedication, work ethic and dietary planning obviousley.
[/quote]
No question! I always tell competitors that the first cut is always the hardest one because your ‘‘normal body fat treshold’’ is higher.
When you get ripped then stay very lean, your body gradually adjusts its set point (this takes time though) so it becomes easier to diet down to super low levels.
There is also the insulin sensitivity issue… the leaner you are, the more insulin sensitive you are (the better you respond to carbs) so what you eat is more easily stored in the muscle and less easily as fat.
The first time I dieted down I could not really lose a lot of fat unless I dropped my carbs below 100g/day.
Now I can eat 200g and get lean and as much as 400g and not gain fat.
Heck, my ex-girlfriend who competed for 15 years and stayed lean for most of these years could get ripped to the bone at an intake of 350g of carbs per day! And she was 130lbs.
[quote]Christian Thibaudeau wrote:
No question! I always tell competitors that the first cut is always the hardest one because your ‘‘normal body fat treshold’’ is higher.
When you get ripped then stay very lean, your body gradually adjusts its set point (this takes time though) so it becomes easier to diet down to super low levels.
There is also the insulin sensitivity issue… the leaner you are, the more insulin sensitive you are (the better you respond to carbs) so what you eat is more easily stored in the muscle and less easily as fat.
The first time I dieted down I could not really lose a lot of fat unless I dropped my carbs below 100g/day.
Now I can eat 200g and get lean and as much as 400g and not gain fat.
Heck, my ex-girlfriend who competed for 15 years and stayed lean for most of these years could get ripped to the bone at an intake of 350g of carbs per day! And she was 130lbs.
[/quote]
Just a question, but do you believe that this may have something to do with the “high carb diets are always the best” myth we’ve heard so many years now?
I mean, as most research on athletes is done with endurance athletes who consume tons of carbs, and as most research athletes maintain a certain level of leanness year round (but def. not bodybuilder lean/definition), do you think maybe the years of studying endurance athletes had skewed the opinions of the research crowd?
hopefully that is a clear question. Also it just occurred to me out of the blue when reading your above reply. Sorry didn’t mean to hijack your thread but it seemed tangentially related to what you just replied to Rogerson about.
As regards your current cut, and to make up for hijacking, are you going to be undergoing the same set of Poliquin supplements that you used last time to get your back shredded, or have a different protocol planned? You mentioned how good those worked for you last time.
thib i noticed you have yogurt in your diet, i also know your not a fan of dairy. Have u changed ur mind with in reason?
Thib,
Do you find that your level of knowledge and familiarity with Coach Poliquin’s BioSignature system is of added benefit to you in your contest prep efforts?
Since the aim is to allow for optimizing your body’s various functions, it seems like the system would be excellent for enhancing results, but I’d like to hear your thoughts on this, since you’re a combination of skilled BioSignature practitioner and seasoned vet when it comes to contest prep.
[quote]crod266 wrote:
thib i noticed you have yogurt in your diet, i also know your not a fan of dairy. Have u changed ur mind with in reason?[/quote]
Stop thinking that you ‘‘know’’ my mind… you don’t.
I’m not a fan of recommending dairy to people I don’t know because a lot of people have some degree of lactose intolerance, even if sometimes the symptoms are so mild that they are not yet aware of the problem.
When I do know someone well enough and know that they tolerate lactose quite well, there are some dairy products that I like in the diet.
coach,
I remember reading a while back in bartl’s Physique Clinic that you said you didnt eat a carb for 1.5 years. do you still recommend this for former fat people who manage to diet down to single digits so thier set point adjusts?