Hey Thibs,
I am in the third week of your get Jacked Fast program and have a few questions.
-I weighed in at 225 today, down from 231. How long should I wait to switch to the smaller diet plan?
-I am losing weight everywhere except my lower abs. I have been using glycine, but is there anything I can add to help with this? Or should I just be more patient with it?
-Any guidelines at all for the cheat meal?
Thanks coach
Coach,
I’ve been following a cyclical carb diet, for the last few months. I’ve recently started to take 1 cup of oats about 20-30 mins before my workout. I train 3 or 4 times a week on a WS4SB template, depending on how I feel. My question is would the carbs taken pre-workout, have an adverse affect on my fat loss goals, if eating slightly below caloric requirements a day. Almost forgot to say, I’m around 15% body fat.
Hi Coach
I’m following a diet and training plan based on your Refined Physique Transformation and Fat Loss Strategies articles.
I’m keen to add 30-60 mins of daily brisk walking because outside of the gym I lead an almost sedentary lifestyle. However, work commitments, etc, mean first thing in the morning may be the only time I can accommodate this some days. Would you recommend this and, if so, would it be best do do before, after breakfast, or BCAAs, etc?
Many thanks in advance for your time coach.
JB
Thibs,
Would it be recommended to replace BCAA supplementation pre/during/post workout with a 5-10g dose of Leucine instead?
[quote]Mondy wrote:
Thibs,
Would it be recommended to replace BCAA supplementation pre/during/post workout with a 5-10g dose of Leucine instead?[/quote]
That’s what I have been doing now.
Well… I use Surge Workout Fuel pre and during, which includes leucine as one of its main ingredients.
[quote]Christian Thibaudeau wrote:
Mondy wrote:
Thibs,
Would it be recommended to replace BCAA supplementation pre/during/post workout with a 5-10g dose of Leucine instead?
That’s what I have been doing now.
Well… I use Surge Workout Fuel pre and during, which includes leucine as one of its main ingredients.
[/quote]
Do you know of any ideal dosages for Leucine pre, during & post workout?
Also, Biotest recomend a maximum of 20g per day outside of the workout period, do you go along with this or 30g based on 5g x 6 meals?
[quote]Christian Thibaudeau wrote:
Mondy wrote:
Thibs,
Would it be recommended to replace BCAA supplementation pre/during/post workout with a 5-10g dose of Leucine instead?
That’s what I have been doing now.
Well… I use Surge Workout Fuel pre and during, which includes leucine as one of its main ingredients.
[/quote]
Thank you for the info. I’ll give it a good run.
Hi Thib,
How would you address wrist weakness (pain), but the one only in supinated position (more specifically at curls, but not chin-ups). Would wrist curls do any good?
Hey Thibs,
I’m really inspired by your past transformation and enjoy reading your informative articles/posts.
I’m attending to my first bodybuilding show in August this year. What is the acceptable bodyfat % to show up at ? Thanks in advance.
Hey Coach,
I just took a look at your Regressive Ketogenic Diet from a while back. I find caloric restriction is similar to other fairly low caloric diets such as Alwyn Cosgrove’s Warp Speed Fatloss and T-Nation’s V-diet. The common theme these diets seem to have is the 4 week rule.
Am I right to assume that if I restrict calories this low, for ONLY 4 weeks, there will only be marginal loss of lean mass relative to the fat loss?
[quote]Thy. wrote:
Hi Thib,
How would you address wrist weakness (pain), but the one only in supinated position (more specifically at curls, but not chin-ups). Would wrist curls do any good?[/quote]
You know that I can’t answer injury related question without being able to work directly with the individual.
[quote]Pickles wrote:
Do you know of any ideal dosages for Leucine pre, during & post workout?[/quote]
No more than 5g is needed.
[quote]Pickles wrote:
Also, Biotest recomend a maximum of 20g per day outside of the workout period, do you go along with this or 30g based on 5g x 6 meals? [/quote]
I go with 5g per meal. So the intake will depend on meal frequency.
[quote]JamesBrawn007 wrote:
Hi Coach
I’m following a diet and training plan based on your Refined Physique Transformation and Fat Loss Strategies articles.
I’m keen to add 30-60 mins of daily brisk walking because outside of the gym I lead an almost sedentary lifestyle. However, work commitments, etc, mean first thing in the morning may be the only time I can accommodate this some days. Would you recommend this and, if so, would it be best do do before, after breakfast, or BCAAs, etc?
Many thanks in advance for your time coach.
JB[/quote]
Do it before breakfast, take in 1/2 scoop of whey protein + 15g of BCAAs about 20 minutes before.
[quote]Invictica wrote:
Hey Coach,
I just took a look at your Regressive Ketogenic Diet from a while back. I find caloric restriction is similar to other fairly low caloric diets such as Alwyn Cosgrove’s Warp Speed Fatloss and T-Nation’s V-diet. The common theme these diets seem to have is the 4 week rule.
Am I right to assume that if I restrict calories this low, for ONLY 4 weeks, there will only be marginal loss of lean mass relative to the fat loss?[/quote]
Yes, I mentionned this in a previous Q&A column. A fat loss blitz phase can be included within a longer, more conservative fat loss plan but it should be limites to 1-3 weeks, 4 being the upper limit and this length can only be done at the beginning of a fat loss phase.
[quote]Christian Thibaudeau wrote:
Pickles wrote:
Do you know of any ideal dosages for Leucine pre, during & post workout?
No more than 5g is needed.
Pickles wrote:
Also, Biotest recomend a maximum of 20g per day outside of the workout period, do you go along with this or 30g based on 5g x 6 meals?
I go with 5g per meal. So the intake will depend on meal frequency.[/quote]
Many Thanks CT
Is that 5g each for pre, during and post (15g total)?
Hey Coach,
I need you advice regarding this:
Im interested in doing an experiment. I will be hitting the gym 4 times per week. The reps for the compound movements will be around 6-8 and the rest would be 8-10.
Regarding the diet I will be consuming 3,000 cals.
OFF Days:
60%Fat (Omega 3, Olive oil, Milled flax seeds, etc)
35% Protein (Poultry, meat, fish, eggs)
5%Carb(Mainly green vegetables and nuts).
TRAINING: The same but I will ingest 100gr of carbs only post workout. (Along with some supplement in order improve insulin sensitivity. (R-ala, fenuplex or maybe receptormax). I think I could do some carb cycling as well (only post workout). For example leg day 150gr. Shoulders traps and abs 50gr. Other body parts 100gr.
Cardio: 30 min walk 2 x week (Days OFF) Empty stomach (10gr BCAAs)
This is a result of the anabolic diet, carb cycling and targeted carb approach.
Current stats:
22 years old
5´7
175lb @ 12%
Did I just figured something stupid or it has a chance of actually working ?
[quote]Pickles wrote:
Christian Thibaudeau wrote:
Pickles wrote:
Do you know of any ideal dosages for Leucine pre, during & post workout?
No more than 5g is needed.
Pickles wrote:
Also, Biotest recomend a maximum of 20g per day outside of the workout period, do you go along with this or 30g based on 5g x 6 meals?
I go with 5g per meal. So the intake will depend on meal frequency.
Many Thanks CT
Is that 5g each for pre, during and post (15g total)?[/quote]
If you use it pre and during, I do not think that post would be necessary unless you just worked out for 3 hours
[quote]TEKEN wrote:
Hey Coach,
I need you advice regarding this:
Im interested in doing an experiment. I will be hitting the gym 4 times per week. The reps for the compound movements will be around 6-8 and the rest would be 8-10.
Regarding the diet I will be consuming 3,000 cals.
OFF Days:
60%Fat (Omega 3, Olive oil, Milled flax seeds, etc)
35% Protein (Poultry, meat, fish, eggs)
5%Carb(Mainly green vegetables and nuts).
TRAINING: The same but I will ingest 100gr of carbs only post workout. (Along with some supplement in order improve insulin sensitivity. (R-ala, fenuplex or maybe receptormax). I think I could do some carb cycling as well (only post workout). For example leg day 150gr. Shoulders traps and abs 50gr. Other body parts 100gr.
Cardio: 30 min walk 2 x week (Days OFF) Empty stomach (10gr BCAAs)
This is a result of the anabolic diet, carb cycling and targeted carb approach.
Current stats:
22 years old
5´7
175lb @ 12%
Did I just figured something stupid or it has a chance of actually working ?[/quote]
No, it’s actually pretty sound. Carbs cycling around the size of the muscle group trained is also a good idea, although 150g might be a bit high.
Coach, I’ve been experimenting with the Anabolic Diet all year so far. Among the participants of the AD thread on this site is a practice of making a pwo shake consisting of water, WPI, and olive oil (along with some other things occasionally).
I was curious what your thoughts may be on the addition of olive oil. It never made true sense to me, nor had I ever heard of such a practice either. I’ve tried it, and while it tastes good with the protein, I don’t really have any idea as to why it would be particularly beneficial.
Have you heard of this? What do you think?
Do you have any theories as to the physiological effects of adding oil to this low-carb pwo period?
Thanks as always!
Coach,
I’ve been training triceps using close grip bench presses as the heavy movement lately, but I really have a hard time getting a mind-muscle connection. I feel the weight more in my front delts and chest. Is there another exercise or strategy that rivals close grip bench as a tricep builder? Thanks for your time.