Hey CT,
Dont suppose you know or have heard of anyone in the UK that you would recommend checking out?? Seminars etc?
Cheers
Alex
[quote]Christian Thibaudeau wrote:
The strategy that I’ve come to adopt now, and I tried EVERY THING a human being can think of, is this:
45 minutes before workout: 30g BCAAs
PRE-WORKOUT (15 min): Surge workout fuel 1 scoop, whey hydrolysate 1/2 scoop
DURING-WORKOUT: Anaconda 1 scoop (gotta have to wait a short time to get this one guys)
POST-WORKOUT: Anaconda 1 scoop, Surge Recovery 1 scoop[/quote]
Great info - Why the BCAA’s before though? - wouldn’t the isolucine and valine compete with the Leucine in that 30g and make this not optimal?
or are you just finishing off a stack of BCAA’s you’ve got before you go to 5g of Leucine in the long term?
Thanks CT
[quote]Pickles wrote:
Great info - Why the BCAA’s before though? - wouldn’t the isolucine and valine compete with the Leucine in that 30g and make this not optimal?
or are you just finishing off a stack of BCAA’s you’ve got before you go to 5g of Leucine in the long term?
Thanks CT[/quote]
That’s why the BCAAs are taken 30-45 minutes before the leucine.
[quote]daffyduck wrote:
Hi Coach, I just read before you recommend 30 grams of BCAA 45 mins before a workout. Would you recommend a lower dose for someone who is 170 pounds or is 30 grams a universal recommendation.
Thanks for everything[/quote]
Technically we would go with 0.2g per pound. But that would lead to very little difference in dose based on body weight. 30-40g is what I recommend to most people.
A 150lbs individual would technically need 30g, a 170lbs individual 34g and a 200lbs individual 40g.
[quote]Christian Thibaudeau wrote:
Pickles wrote:
Great info - Why the BCAA’s before though? - wouldn’t the isolucine and valine compete with the Leucine in that 30g and make this not optimal?
or are you just finishing off a stack of BCAA’s you’ve got before you go to 5g of Leucine in the long term?
Thanks CT
That’s why the BCAAs are taken 30-45 minutes before the leucine. [/quote]
Great, thanks CT, what do the BCAA’s do 45 minutes before that Leucine alone doesn’t?
Hello sir
Where should the bottom of a military press movement hit?
In other words, at what point do you begin the concentric part of the movement?
Coach Thibs,
I’ve been on a CKD (24 hr carb up on weekend) for apprx. 9 wks now. Still got about 10 lbs left but diet has run it’s course. I’m down to 10kcal per lb/lbm and my low intensity cardio has increased to 45 mins 6 times per week, and feels like Im actually gaining fat, especially in my “love handles” and lower pecs. My lifts have also dropped roughly 5%. Morning temperature is down to 94-95 degrees from an avg of 97.9 . This seems to have started past couple of weeks.
Can you recommend a refeed amount/type and duration to get my metabolism kicking again before I restart the diet, or any other recommendations to kick start my thyroid? Thanks for your help.
[quote]Christian Thibaudeau wrote:
MontisVerdes wrote:
Coach,
My brother is on the brink of chronic fatigue. I’m hoping you can offer some suggestions on how to pull out of it.
He works in the inner city public school, has gunfire regularly near where his kids go to school, etc. So, he carries a lot of stress with him. His work outs consist of a lot of bodyweight type exercises to keep in shape. The problem is, his system can’t take it when he starts working himself a little harder than normal. He ends up exhausted for days.
He probably drinks too much coffee to get a boost, but he also has his blood checked regularly to make sure he is not deficient in any one area, which he claims he is not. He’s health conscious but at a loss as to how to help himself. It sounds like a CNS issue to me. Any suggestions?
The problem is much more likely to be related to adrenal glands/cortisol issues rather than CNS ones.
Cortisol is a stress hormone and since he is under a lot of stress his cortisol must be constantly through the roof which would disturb his recovery.
Cortisol is also a low-grade stimulant, so when it is elevated it’s hard for the body to recover.
How are his sleeping patterns?
Does he fall asleep easily at night or does it takes him a while?
Does he wake up throughout the night or does he sleep like a baby?
In the morning does he wakes up at the right time by himself or does he need an alarm clock (or two)?
When awake, is he ready to go right off the bat or does he need his morning coffee and a little time to get started?
Give the answers to these questions and I’ll be more likely to be able to help him.
[/quote]
I was very curious about this post for a couple of reasons.
- What does it mean if it takes you awhile to fall asleep at night?
- The only time I ever wake up in the middle of the night is to go to the bathroom, but that is usually 2-4 times a night. Is that a problem?
- I’d say that I wake-up before my alarm clock 5 or 6 times a week so about 85-90% of the time. I am also able to get up and go right off the bat.
I am just curious how these answers to your questions relate to my cortisol or anything else really. Thank you as always.
Hey coach,
Is this a good split?
back/biceps/forearms
chest/triceps
shoulders/traps/obliques/upper abs
legs/lower abs
I do realize that by putting shoulders after my push day they are already fatigued.
but my goal for the moment is to increase my bench as much as possible thus trying to train my shoulders harder to help with that.
[quote]Christian Thibaudeau wrote:
Jas0n wrote:
A quick macronutrient tolerance question there Thib:
What’s a simple test I can design in order to check my body’s tolerance of a particular macronutrient? Poliquin suggests, in the case of carbs, to eat a high carbohydrate meal first thing in the morning and rate how you feel afterwards.
While very simplistic, this does seem like a sound way to get a general idea, however I find that due to years of eating high carb cereal meals in the morning, I can differentiate whether I feel good or bad. Are there any other simple methods to check for tolerance, particularly that of carbs?
Thank you so much.
Have your body fat measured with skinfold calipers. Individuals who do not tolerate carbs well tend to store more fat in the subcapular (upper back) and/or suprailiac (love handles) compared to the rest of the body.
A high subscap measure would indicate more of a genetic predisposition toward not handling carbs well while a high suprailiac measure would indicate that your recent carbs level is too high for what your body can deal with.[/quote]
This piece of information made my fat loss efforts so much better and easier. I have gotten pretty lean before (~10% body fat) and still had horrible love handles. It wasn’t until I lowered my carbs and timed them peri-workout that I saw really dramatic results in losing love handles. Thank you again Christian.
I was wondering when this top secret routine that you’ve been working on for T-Nation will be released? Is it already out? I saw in another thread that you mentioned back in Feb that the programme was almost complete; just a few minor tweaks.
I’m eager to see what is in store for us all.
[quote]Christian Thibaudeau wrote:
xsquatx wrote:
Hi Thib,
Could you please list any supplements apart from Flameout that i can take with high carb meals to improve insulin sensitivity?
I only don’t use Flameout on my high carb days in an effort to keep fat as low as possible.
Thanks for reading.
Understand that Flameout, as an highly concentrated source of omege-3 fatty acids, will impove insulin sensitivity OVER THE LONG RUN.
It’s not like you take it before a meal and BAM improve insulin sensitivity!!!
Receptormax would be my first choice to improve acute insulin sensitivity.[/quote]
Ahh. ok thanks alot Thib. I was under the impression it improves it with the meal you consume it with.
regarfds.
Hi Thibs
Just wonderining if you have any suggestions/recommendations for possibly follwing the Get Jacked with Mechanical Drop Sets as far as the diet goes. Is diving right into the diet portion too much too soon setting up for possible fat gain, or is there a better way to transition?
Thanks
One of the exercise mentioned in your e-book, is the Push Press. Can this be done with dumbbells? Or must it be done with a bar?
Do you recommend a belt with this exercise? Normally I don’t wear belts as I feel they actually weaken your support muscles, but for this one, I’m not sure.
Spencerulz wrote:
Hey coach,
I am doing cardio to lose weight two of the days I’m doing HIIT, and the other 2 im riding a bike at a low to moderate intensity. should i be doing this before or after my workout?
After, for three reasons:
-
Doing the cardio before would sap your energy and you would lack intensity in your strength session. Being able to train as hard as you can on the weights is crucial when you are on a fat loss phase because that will minimize your risk of losing muscle. If lifting performance decreases, your chances of maintaining your muscle also decreases.
-
Strength training relies heavily on glycogen (stored carbohydrates) for fuel. By doing the strength work first you somewhat deplete this source of energy so that fat is likely to be used sooner during the cardio portion (so you’ll burn more total fat).
-
Strength training, especially if the rest intervals are relatively short, will increase growth hormone production. This hormone is involved in releasing stored fat into the bloodstream. If you have more fatty acids floating around in your bloodstream when you initiate your cardio, then it will be much easier to burn it off.
Hi Coach,
I’m going to begin doing cardio after I lift, should I take my post workout shake after my lifting session or after I finish both lifting and the cardio.
Thanks in advance.
Hello, Coach Thib.
I’m in a very unexpected situation. My gym will be closed for a whole week. In fact, every gym in the city is in the same situation till May 6th (swine flu).
I was 2 weeks away from finishing a fat-loss phase. Diet and training were based on your refined physique guidelines: heavy lifting 3x/week + metabolic pairings 2x/week.
I will be forced to take a “deloading week”, but, as I understand, while losing fat and preserving muscle, I should still be lifting heavy even if deloading.
The situation is, except for weighted chins and dips which I might be able to do, I find it very hard to perform heavy lifting without proper equipment, specially for legs.
Do you have any suggestions (training and supps) of how could I handle this week without screwing my goals too much?
In the worst case scenario, Health Department could order gyms to stay closed longer. What could I do if this happens so I wont end up gaining too much fat/losing too much muscle?
Thank you very much! As you can see, even if the illness itself is not a problem, measures to avoid a pandemic are really affecting us.
Have a good day.
Thib,
You’ve obviously spoken at length about your thoughts on peri-training nutrition and update them as your knowledge evolves and gets increasingly refined. It’s clear that you are keen on the proper mixture of high quality liquid nutrition, but I was wondering what your suggestions would be for someone who (either through personal choice or necessity in certain situations) wanted to optimize pre and post training nutrition as much as possible through the exclusive use of whole foods.
I’m not sure what the exact drop off in terms of overall impact/results would be, but I’m assuming it would never approach the best of liquid nutrition. However, I’d definitely like to hear your take on general guidelines for making the most optimal use possible of whole foods before and after training when (a) fat loss is the main goal and also (b) when muscle gain is the main goal.
And on the off chance whey and BCAA’s could be added to the mix but carb sources would be coming from whole foods and not from powdered carb blends, what would be the best way to “mimic” the effects of a top -quality liquid carb + protein blend as much as possible?
While I would greatly appreciate your thoughts, I also understand if you feel this would be too much to cover or has already been covered elsewhere.
Thank you for your help.
[quote]Thunderstruck88 wrote:
Thib,
You’ve obviously spoken at length about your thoughts on peri-training nutrition and update them as your knowledge evolves and gets increasingly refined. It’s clear that you are keen on the proper mixture of high quality liquid nutrition, but I was wondering what your suggestions would be for someone who (either through personal choice or necessity in certain situations) wanted to optimize pre and post training nutrition as much as possible through the exclusive use of whole foods. .[/quote]
I’ll get to your complete question later today. But I just wanted to mention one thing that I came to realise recently:
When it comes to para-workout nutrition I used to use a sledgehammer to kill a fly on the wall 
It got the job done, but it wasn’t a precision job.
I used to use nutrients overload to kinda get the proper anabolic effect… I’m an extremist at heart and I tend to err on the side of using too much stuff! And to be honest with the suboptimal raw material that we had (or have) to plan para-workout nutrition, it was the right approach as it was the only way to get a proper effect.
However I’ve now realised that if you have the perfect elements (which are hard to find) and time them properly you do not need a large quantity of them to get a powerful anabolic effect.
For example a dose of 12.5g of casein hydrolysate will stimulate a much greater anabolic response/increase in protein synthesis than 50-60g of regular whey protein!
I completely revamped my para-workout nutrition to take all this into consideration and it is an ever evolving process. Quite a few HUGE (I’m talking monstrous here) will work with us to optimize our protocol over the next few months. It will be quite a fun thing to follow!
Hey Thib,
I was looking at you “Your Ticket to the Gun Show” program and came across the exercise Single Dumbbell Static Hold. I have looked all over on how to do this, but i cannot find any more information on it. Where do you hold the dumbbell when you do this?
Thanks in advance.
Hey Coach,
I have been reading you comments for a while now and have to say that they are probably the largest source of information I have when it comes to nutrition and training, so basically…thanks, a lot.
I am also curious if there is any eta on the new program you are working on. I have been doing more low volume stuff as of late, leaving reps in the tank so to speak, and it sounded like this new thing would be a good change up. I am very eager to find out more, and am curious about the timing. I understand if it is “top secret”.
Well, I am off to look up casein hydrolysate since I have never heard of it before!
Thanks again.