[quote]hit the gym wrote:
Hey Coach,
How often should I test my 1RM on my big lifts?
Everybody on this site seems to know what their max numbers are.
Thanks[/quote]
With respect to CT ( sorry for the intrusion his pms dont work) if you did want to test them follow this from Mr. Poliquin from one of the Mods here Bryan Krahn
Hey CT,
I’ve always had success with CKD’s but I feel I’m so adapted to functioning with no carbs that the weekend carb up really throws me off, though I do like how full I get without gaining fat, even though lately it seems I’m not filling out as well.
Also by the time I get to the workouts later in the week my intensity is low due to low glycogen levels.
I was thinking of doing a TKD with a smaller carb up on the weekends. Is there a signinficant degree in rate of fat loss between the two? Does it affect the “fat burning” ketogenic state you’re in even temporarily?
Also what is it about the pre-workout carbs that help, is it simply the carbohydrate as fuel or is it the rise in blood glucose, because 25-35 gms pre workout doesn’t seem like a lot of carbs to fuel a workout?
One last question if you don’t mind. I read that it was recommended that fructose pre workout is better on a TKD because it only fills the liver to fuel the workout and doesn’t cause an insulin rush to upset your ketogenic state. Any merit to this? Thanks.
Hi there, Thib’s!
I don’t really have a question, this is in fact a, hum…, gift.
I really think that you should have this picture in you database. Actually made me cry and laugh at the same time.
No spam, nor virus, I just don’t know how to post a picture here.
Salutations de Montreux, en Suisse!
Thor
[quote]as wrote:
I was thinking of doing a TKD with a smaller carb up on the weekends. Is there a signinficant degree in rate of fat loss between the two? Does it affect the “fat burning” ketogenic state you’re in even temporarily? [/quote]
From my experience, unless someone is extremely insulin resistance, there is no significant difference in fat loss between a targeted carbs approach (targeted ketogenic diet being a misnomer) and a true ketogenic diet. That is, provided that the amount of carbs used pre, during and post-workout are properly set.
The only individuals who might really get better results from a pure ketogenic diet are the very fat (I’m thinking athletically very fat… anything over 18-20%) and extremely insulin resistant. Others will not see much difference in the rate of fat loss… very lean individuals might even see better results from the targeted carbs approach.
However, understand that if fat loss is your goal total energetic intake (yuck… calories) is still important. For example, if you are adding 300 calories in the form of carbs para-workout, you will have to take out 300 calories in the form of fat during the rest of the day to get similar fat loss results.
[quote]as wrote:
Also what is it about the pre-workout carbs that help, is it simply the carbohydrate as fuel or is it the rise in blood glucose, because 25-35 gms pre workout doesn’t seem like a lot of carbs to fuel a workout?[/quote]
It’s much more than only fuel indeed. The insulin release will actually help prevent catabolism during the workout: you will not breakdown as much amino acids for fuel.
Actually, when you have that insulin release it’s good to ingest either a very fast absorbed protein (casein HYDROLYSATE or whey HYDROLYSATE) or specific amino acids during the workout to increase anabolism.
[quote]as wrote:
One last question if you don’t mind. I read that it was recommended that fructose pre workout is better on a TKD because it only fills the liver to fuel the workout and doesn’t cause an insulin rush to upset your ketogenic state. Any merit to this? Thanks. [/quote]
From experience, no.
[quote]Reg Dunlop wrote:
Thib,
Two quick ones for you.
First, while salt is often implicated as having a negative impact on acid-base status, can sea salt help somewhat due to the presence of minerals like calcium, magnesium, etc?[/quote]
Yes, what we can call ‘‘natural’’ or non transformed salt has actually several positive properties. Heck, sodium is needed for proper muscle contraction.
[quote]Reg Dunlop wrote:
Secondly, in a past thread you mentioned that executing an alternating cable row “constant-tension style” as with the curl you wrote an article on would require two weight stacks.
My gym has an Atlantis model with two separate handles on its seated cable row but one weight stack. I’ve tried holding an iso on one side and rowing with the opposite side, and it felt effective. Atlantis claims the resistance is split between the handles, but you seemed to indicate that two stacks would be necessary for the exercise to be effective if performed in the above fashion. If you are familiar with this particular Atlantis machine, can the exercise still work, or did they miss the boat by producing the machine with 2 handles but only one weight stack?[/quote]
Yes, I have that station. Yes, it’s effective.
[quote]Gymjunkie wrote:
Hey coach,
I know that when setting up 2 a day training sessions, the second workout should be 4-6 hours after the first. [/quote]
You guys should definetetly STOP USING THE TERM ‘‘I KNOW’’. 99% of the time you are not really right! It would be much better to say ‘‘I’ve read that…’’ or ‘‘I believe that…’’
In the case of what you are talking about you are NOT RIGHT… it’s NOT ‘‘the second workout should be 4-6 hours after the first’’ but rather ‘‘the second workout should be AT LEAST 4-6 hours after the first one’’.
It’s not like there is a magical window after 4-6 hours… we simply want a period of time that will allow for partial recovery and getting at least 2 meals in before the second session.
I swear one day I’ll make up some crazy sh*t just to see how many people start quoting it as dogma!
[quote]Gymjunkie wrote:
My query, your thoughts on carrying out the 2nd workout 8 hours later? This is obviously due to work schedule. Training times would be 7:00 then 16:30. I usually sleep at 21:30, so I have a fair bit of time to wind down etc. [/quote]
NO, DON’T DO IT … you’re very likely to die!!! (sarcasm)
[quote]Christian Thibaudeau wrote:
Gymjunkie wrote:
Hey coach,
I know that when setting up 2 a day training sessions, the second workout should be 4-6 hours after the first.
You guys should definetetly STOP USING THE TERM ‘‘I KNOW’’. 99% of the time you are not really right! It would be much better to say ‘‘I’ve read that…’’ or ‘‘I believe that…’’
In the case of what you are talking about you are NOT RIGHT… it’s NOT ‘‘the second workout should be 4-6 hours after the first’’ but rather ‘‘the second workout should be AT LEAST 4-6 hours after the first one’’… two small forgotten words, one huge difference.
It’s not like there is a magical window after 4-6 hours… we simply want a period of time that will allow for partial recovery and getting at least 2 meals in before the second session.
I swear one day I’ll make up some crazy sh*t just to see how many people start quoting it as dogma!
Gymjunkie wrote:
My query, your thoughts on carrying out the 2nd workout 8 hours later? This is obviously due to work schedule. Training times would be 7:00 then 16:30. I usually sleep at 21:30, so I have a fair bit of time to wind down etc.
NO, DON’T DO IT … you’re very likely to die!!! (sarcasm)
[/quote]
[quote]Christian Thibaudeau wrote:
I swear one day I’ll make up some crazy sh*t just to see how many people start quoting it as dogma!
[/quote]
LOL, what would that be? Like we should start using NO Explode products?
That would be fun around here!
LR
[quote]Christian Thibaudeau wrote:
as wrote:
I was thinking of doing a TKD with a smaller carb up on the weekends. Is there a signinficant degree in rate of fat loss between the two? Does it affect the “fat burning” ketogenic state you’re in even temporarily?
From my experience, unless someone is extremely insulin resistance, there is no significant difference in fat loss between a targeted carbs approach (targeted ketogenic diet being a misnomer) and a true ketogenic diet. That is, provided that the amount of carbs used pre, during and post-workout are properly set.
The only individuals who might really get better results from a pure ketogenic diet are the very fat (I’m thinking athletically very fat… anything over 18-20%) and extremely insulin resistant. Others will not see much difference in the rate of fat loss… very lean individuals might even see better results from the targeted carbs approach.
However, understand that if fat loss is your goal total energetic intake (yuck… calories) is still important. For example, if you are adding 300 calories in the form of carbs para-workout, you will have to take out 300 calories in the form of fat during the rest of the day to get similar fat loss results.
as wrote:
Also what is it about the pre-workout carbs that help, is it simply the carbohydrate as fuel or is it the rise in blood glucose, because 25-35 gms pre workout doesn’t seem like a lot of carbs to fuel a workout?
It’s much more than only fuel indeed. The insulin release will actually help prevent catabolism during the workout: you will not breakdown as much amino acids for fuel.
Actually, when you have that insulin release it’s good to ingest either a very fast absorbed protein (casein HYDROLYSATE or whey HYDROLYSATE) or specific amino acids during the workout to increase anabolism.
as wrote:
One last question if you don’t mind. I read that it was recommended that fructose pre workout is better on a TKD because it only fills the liver to fuel the workout and doesn’t cause an insulin rush to upset your ketogenic state. Any merit to this? Thanks.
From experience, no.
[/quote]
Ok, interesting. Thanks coach.
Hi coach,
You have an article, “Diamond Calves and Old School Exercises” where you outline a program for calves in which each set is performed with feet neutral, toes in and toes out. My husband had been following that for a couple weeks, and now he saw another article somewhere else saying that turning the feet in/out is a waste of time and bad for the joints.
I say I don’t really see why it would be that way. His calves are his trouble spot, and I think he’s using the old “don’t squat because it’s bad for your knees” approach, if you know what I mean. What is your opinion on this?
[quote]Christian Thibaudeau wrote:
as wrote:
I was thinking of doing a TKD with a smaller carb up on the weekends. Is there a signinficant degree in rate of fat loss between the two? Does it affect the “fat burning” ketogenic state you’re in even temporarily?
From my experience, unless someone is extremely insulin resistance, there is no significant difference in fat loss between a targeted carbs approach (targeted ketogenic diet being a misnomer) and a true ketogenic diet. That is, provided that the amount of carbs used pre, during and post-workout are properly set.
The only individuals who might really get better results from a pure ketogenic diet are the very fat (I’m thinking athletically very fat… anything over 18-20%) and extremely insulin resistant. Others will not see much difference in the rate of fat loss… very lean individuals might even see better results from the targeted carbs approach.
However, understand that if fat loss is your goal total energetic intake (yuck… calories) is still important. For example, if you are adding 300 calories in the form of carbs para-workout, you will have to take out 300 calories in the form of fat during the rest of the day to get similar fat loss results.
[/quote]
What is your opinion on a Timed Carb Diet vs. a standard CKD for fat loss and muscle preservation? I was thinking a TCD would be more appropriate when gaining mass to get carbs at the best times while a CKD would be better for cutting because it still refills glycogen when necessary and the carb up increases metabolism/keeps it higher better.
Thanks
hi coach i know u must have heard this question millions of times before but still im not quite clear with it
When a person is training for hypertrophy or strength if he performs his first set of some reps. His strength will decrease on next sets, then what should he do 1) decrease the weight in order to reach the rep goal or 2) do the set with the same weight even if he’s able to do less reps?
thanks
[quote]Christian Thibaudeau wrote:
Gymjunkie wrote:
Hey coach,
I know that when setting up 2 a day training sessions, the second workout should be 4-6 hours after the first.
You guys should definetetly STOP USING THE TERM ‘‘I KNOW’’. 99% of the time you are not really right! It would be much better to say ‘‘I’ve read that…’’ or ‘‘I believe that…’’
In the case of what you are talking about you are NOT RIGHT… it’s NOT ‘‘the second workout should be 4-6 hours after the first’’ but rather ‘‘the second workout should be AT LEAST 4-6 hours after the first one’’.
It’s not like there is a magical window after 4-6 hours… we simply want a period of time that will allow for partial recovery and getting at least 2 meals in before the second session.
I swear one day I’ll make up some crazy sh*t just to see how many people start quoting it as dogma!
Gymjunkie wrote:
My query, your thoughts on carrying out the 2nd workout 8 hours later? This is obviously due to work schedule. Training times would be 7:00 then 16:30. I usually sleep at 21:30, so I have a fair bit of time to wind down etc.
NO, DON’T DO IT … you’re very likely to die!!! (sarcasm)
[/quote]
Haha. yeah, fair enough…I will make more effort to convey my understanding and query better next time, apologies.
Thanks coach,
GJ
hey coach,
currently i am working on fat loss, getting in between 200-225g protein and 50-75g carbs daily (mostly from vegetables and milk). what is your suggestion for the best time pre/post workout i should be getting my carbs, and what sources would be best for that. as it will probably help, i am 6’ 205 at 17% BF. thanks in advance for the response.
hey coach could you take some time to answer my query at page 5 of this thread?
big thanks
cheers
se7h said: hey coach could you take some time to answer my query at page 5 of this thread?
big thanks
cheers
BAD move asking coach to do that he answers questions as he can and he dislikes reposts. Excellent way to get put on his blacklist though.
i just rush it because my net is crashed and i just get on it for like 3 times a week for this month til my connection will be set up again (long story short), thats the reason … no disrespect
Coach,
Is it too much to do both 3 ReceptorMax and 3 Alpha GPC prior to workout? Or is it more effective to rotate… so use one for a month then switch to the other and so on?
Thanks for your time as always.
Thib,
Would there be any instances where you could see value in using two-a-day sessions once or twice a week for specific muscle groups as opposed as an entire system for a period of time? e.g. train hip dominant leg day or chest with 2 sessions and everything else with one session per training day
I was also wondering if there is any major downside to using thick bars exclusively in training. My gym has a number of bars, and cable attachments in diameters ranging from 1 and 1’16" on up through 3" diameter (in 1/4" jumps and also has dumbbells with 2" diameter handles. Would sticking with the implements at 2" and those slightly above hold back progress at all in terms of hypertrophy or would this matter little over the long haul as long as proper progression is still used? I’ve been using the thick grips a lot lately and love how anything else feels like a toothpick after working with these.
Hope all is excellent with you training and business these days.
Hey Coach, I got a couple questions. Sorry if you have answered these to death, but I’m still a bit unclear about some things:
When taking leucine with a meal, shouldn’t you wait until after the meal to take it? I read on T-Nation store article that you need to have a sufficient amount of amino acids in your bloodstream to have it work that well, and I would assume you would need to wait longer for the aminos to do that from your meal, and I would also assume that the leucine gets absorbed a lot quicker than the protein from your meal since it’s already a free amino acid (correct me if I’m wrong of course).
Leucine vs. BCAA’s: You have said that it is optimal to supplement with leucine over BCAA’s, but bearing this in mind, is there any other time where it would be better to use BCAA’s instead?
When using cinnamon for insulin sensitivity, I’ve heard that you need to use a specific species of the plant to get the benefits, and that the normal cinnamon we use with food won’t do that. Is this true?
Absorbtion of pills: I’ve also heard that a lot of pills go unabsorbed since it does not remain in the stomach long enough to fully digest the pill. Heard stories of people who literally crap out the entire pill since they cannot digest it. Have you heard anything about this/ways around this?
Thanks!
