Thibs Q&A April 21-28

Training
101

[quote]Christian Thibaudeau wrote:
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 ?

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.[/quote]

Thanks coach!

Could I just have the extra 50gr of carbs of the leg day with my breakfast ?

As Im only consuming carbs post workout I want to buy fenuplex or receptormax.

But I dont understand why is it that you have to consume receptormax 30 min pre workout ? Could I have it post workout (thats when I need insulin sensitivity?

102

Mr. Thib,

I’ve been reading your “Optimized Figure Training” articles on Figure Athlete with great interest.

Although, it seems that the part III was never released/been taken down. Do have any idea where I could get it? I would appreciate a lot!

103

[quote]eyegasm wrote:
Mr. Thib,

I’ve been reading your “Optimized Figure Training” articles on Figure Athlete with great interest.

Although, it seems that the part III was never released/been taken down. Do have any idea where I could get it? I would appreciate a lot!

[/quote]

It actually got lost when I moved. My hard drive did not respond too well to the travel and I lost most of my stuff. Sadly, part III was still in the works when that happened.

104

Hi CT,

I have a question pertaining to pre-workout nutrition. I wake up around 4:30am and train around 6:00am. I used to consume a breakfast consisting (usually) of eggs, spinach, Ezekiel bread, fruit, and chicken about an hour before I train. Recently I switched to a liquid meal as I grew tired of eggs. Now, my meal consists of 45 grams of whey, 75g of dex/malto, and a cup of fruit an hour before I train.

I have seen minimal difference between the two approaches and was wondering which one you would prefer? I also pulse feed on BCAA during workout if that makes any difference (perhaps a solid meal would blunt absorption to a certain extent as opposed to a shake?). Thanks for your help!!

105

[quote]TEKEN wrote:
Thanks coach!

Could I just have the extra 50gr of carbs of the leg day with my breakfast ?[/quote]

I would actually consume them pre-workout (preferably as a shake with a fast-absorbed protein).

[quote]TEKEN wrote:
But I dont understand why is it that you have to consume receptormax 30 min pre workout ? Could I have it post workout (thats when I need insulin sensitivity?
[/quote]

Because acetyl-l-carnitine increases androgen receptor sensitivity, which will increase the anabolic response of the body to testosterone. I also mildly increase fat transport to be used for energy, which might help in fat loss.

Increasing insulin sensitivity is also a very important benefit to taking it pre-workout.

106

[quote]mabbott29 wrote:
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. [/quote]

Try rack lockouts. Basically put a bench in the power rack, set the safety pins at a height that, when you put the bar on it, you would only have the last 8-10 inches of the press to complete.

From that set up perform partial close-grip presses.

If you still have problems feeling the triceps, try to ‘spread the bar appart’ when pushing it.

107

[quote]Christian Thibaudeau wrote:
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 ?

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.[/quote]

This is an approach I recently just started 14 days ago. Previously coming off a low carb, high pro, high fat meal plan for 12 weeks. I’ve found that the carb cycling based on the different muscle groups has given me more energy during my workouts. For example, leg/shoulder workout is my most intense, so highest carb-up day for the week. In addition I take in about 50g carbs 3-4hrs prior to my workout, along w/ 100g post workout. Like you, I keep my carbs below 50g on non-lifting days w/ 40-60 min of ESW. Already seeing some significant results in strength and apprearance.

Current Stats
28 yrs old
6’0
228 - 13% BF

108

Hi Coach,

I have a powerlifting meet on Saturday. I’ll be going in carbs depleted and (possibly) slightly dehydrated for the weigh-in; which is 2 hours before the start of the competition.

Could you give me any suggestions on nutrition:

  1. in the 2 hour period before the start?

  2. throughout the competition?

I have the majority of the Biotest line at my disposal (inc SWF, Surge, MD, MD bars, creatine, BCAA, Flameout).

Any help is greatly appreciated.

Cheers,
Mark

109

Thanks for your time and your knowledge coach!

I´ll let you know in a few months about my progress !

110

[quote]Jud68 wrote:
Christian Thibaudeau wrote:
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 ?

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.

This is an approach I recently just started 14 days ago. Previously coming off a low carb, high pro, high fat meal plan for 12 weeks. I’ve found that the carb cycling based on the different muscle groups has given me more energy during my workouts. For example, leg/shoulder workout is my most intense, so highest carb-up day for the week. In addition I take in about 50g carbs 3-4hrs prior to my workout, along w/ 100g post workout. Like you, I keep my carbs below 50g on non-lifting days w/ 40-60 min of ESW. Already seeing some significant results in strength and apprearance.

Current Stats
28 yrs old
6’0
228 - 13% BF[/quote]

Thanks for the info ! It seems like a good idea, what sources of carbs are you currently using pre workout ?

111

Thib,

Strangely, my regular grip bench and narrow(shoulder-width) have the same 1RM. The latter is even more comfortable in terms of using the lats and holding the bar stable!

I don’t feel the pecs much in regular grip… But feel them a lot in full ROM dips and DB benches.

Would you say that regular grip should be stronger in 100% individuals and I need some kind of heavy assistance work, probably for pecs?

112

Thy., when I was testing my bench (both close-grip and normal, on separate days), I noticed my max was very similar to the normal bench, far greater than I anticipated. I’d like to hear more about this phenomenon.

113

Thanks so much Coach. I think I’ll play things safe and skip the oatmeal (water content) even though I know I handle it okay, and egg whites (just to be safe). I’ll go with a little chicken breast (no seasoning), and either a potato, or a banana. I’ll actually have to see how each one agrees with me this weekend, as I don’t typically eat either one. As far as 30 min prior, I think I’ll go with the snickers bar (who wouldn’t? -lol).

Oh yeah, I’ll drop out the creatine simply because most natty shows I see tend to reward conditioning over size, and I’ve already sucked down so far to make middleweight, that I’d hate to not be deemed “in shape”.

I’ll let you know how things turn out.

S

114

Hey Coach I am in the middle of your 12 week program (get Jacked) and right now I have some medial knee problems as a result of some adductor issues and sacral tightness

what can I replace the squat with for a couple weeks while I have my massage therapist work this out. The program calls for heavier weight so I wasn’t sure how step ups or lunges would do. Thanks and I know you dont consult injuries I just needed some other quad exercise selections for this program.

Oh also what is you opinion of 7 keto.

the program is great and thanks for offering it at the $$ you did

115

[quote]nz6stringaxe wrote:
Thy., when I was testing my bench (both close-grip and normal, on separate days), I noticed my max was very similar to the normal bench, far greater than I anticipated. I’d like to hear more about this phenomenon.[/quote]

I’m actually the same way. In fact, I’m at my strongest with a shoulder width grip. I find this to be true of individuals who tend to be triceps-dominant or in those with short arms.

116

Thib,

I ask the following questions full recognizing that there may be a lot of individual variance based upon fiber make-up, limb length, etc.

When it comes to back squats, front squats, conventional deadlifts, and sumo deadlifts, do you have ballpark ratios to get an approximate idea of what a lifter should be doing in each if development is well balanced?

Also, when it comes to neutral-grip pull-ups, chin-ups, and pull-ups, would neutral-grip typically be the strongest or would chin-ups tend to be the strongest of the bunch? Would certain relationships on these potentially indicate arm flexor balance that was out of whack?

117

Coach,

Admittedly nutrition is not my strong suit, so I hope I don’t embarrass myself too much with this post.

When it comes to added leucine with meals, this is supposed to amplify muscle protein synthesis when compared to the meal by itself, correct? i.e. in someone who was not doing any training, MPS would be low to begin with so any impact would be mild at best whereas if you’ve sent a significant stimulus (hard training) then MPS will be greater and the added leucine will enhance this even further simply by its addition?

As far as meal frequency and leucine, is it best to make sure that a certain minimum number of hours pass before consuming another meal + added leucine to ensure maximum effect?

118

Hey Coach,

What are your thoughts on Tongkat Ali? Legit or not for adding muscle?

119

Morning Coach,

I currently weight 185 pounds and have a snatch deadlift with straps of 481 lbs. However without straps my deadlift is pathetic and I can barely lift 260 lbs for reps dues to my grip.

Have you any suggestions, would my grip eventually catch up with leg/back strength, or should I just accept my lot and continue with straps, after all Im not a competitive lifter.

Many thanks

Scott

120

[quote]Christian Thibaudeau wrote:
nz6stringaxe wrote:
Thy., when I was testing my bench (both close-grip and normal, on separate days), I noticed my max was very similar to the normal bench, far greater than I anticipated. I’d like to hear more about this phenomenon.

I’m actually the same way. In fact, I’m at my strongest with a shoulder width grip. I find this to be true of individuals who tend to be triceps-dominant or in those with short arms.[/quote]

So if you’re doing classic powerlifting bench day, you actually train with shoulder-width?

But should triceps-dominancy require some specific assistance for the chest?

If I compete in powerlifting (shirtless), should I make it my competition grip if that’s my most comfortable position?

BTW, I thought those with weaker chest tend to miss the lift from the chest, but my dead stop is always half-way through.