Coach,
Would a workout drink consisting of 50g BCAA be enough to maximize the uptake of 30g of creatine? In other words, could I substitute glucose transporters like dextrose with bcaa during a loading phase of creatine? I’m on Dr. Di Pasquale’s anabolic diet so I’m looking for low carb alternatives.
Also, what is your opinion of ribose? There’s been some conflicting info going around about it.
thanks a million
I posted this too late in the other thread:
In Poliquin’s new article he said
"A: Quality of sleep. It’s the most underrated health indicator and recovery factor.
High-quality sleep means putting your head on the pillow and not waking up until the next day. You also want to wake up at the same time every day.
But quantity of sleep isn’t the only problem. Erratic sleeping patterns are also bad for your health and your physique. If you wake up in the middle of the night to go pee, it’s not good sleep. "
I ALWAYS get up to go to the bathroom at least once a night. I recently started taking 3 pills before I go to sleep which gives 100% magnesium, calcium, and zinc but it doesn’t seem to have much affect. I also don’t drink much water close to when I go to sleep.
Any tips? I can’t remember the last time I slept a straight 7-8 hours
Thanks coach
Hey CT
When is the best time Rez-V and when to take fiber like Metamucil?
[quote]Jelena Abbou wrote:
Hey CT
When is the best time Rez-V[/quote]
First thing in the morning, on an empty stomach.
[quote]Jelena Abbou wrote:
and when to take fiber like Metamucil? [/quote]
Spread over your three main meals.
This past Saturday I was getting into position for dumbell pullovers and felt a crunch in my shoulder. I saw the doctor today and he said it was not really a shoulder issue but rather a badly strained pec. All of the pain is in my shoulder too. He did not think it was torn, but it hurts a lot to move my arm over my head or rotate my arm out.
He suggested my light stretching, but I wondering what other things I could be doing to help this heal faster? I have heard a lot about light exercise to get blood in there but I don’t know what I should be doing. Thanks.
Coach, do you know anything about supplementation with the mineral compound Chromium picolinate? I’ve read about it possibly being helpful for insulin resistance and carbohydrate cravings.
[quote]GoDawgs wrote:
Coach, do you know anything about supplementation with the mineral compound Chromium picolinate? I’ve read about it possibly being helpful for insulin resistance and carbohydrate cravings.[/quote]
Yes. It can be of a slight help… IF you are chromium deficient.
Hey coach,
I compete in Scottish Highland Games, and I had a specific question regarding core strength/power: My scottish hammer events are MUCH worse than my other events, ie. I tend to come in dead last, vs top 3-4 in the other 6 events. (I’ve attached a photo in case you aren’t familiar with the event. The photo isn’t me, its a pro performing the final release of the throw).
My comparative lack of power in this event leads me to believe that I have a serious core weakness. I have other reasons to suspect this, my back squat is terrible compared to my other lifts, I get stuck in the hole frequently when the weight gets higher. I actually can Zercher squat more than my back squat for some reason. Would I be correct to think that I am lacking in core strength, and what should I incorporate to remedy this? Thanks.
My forearms are very skinny so I’ve been doing wrist curls on my Wednesday workout but I don’t think they’re going to make a huge difference. I just stalled on them and it hurts my left wrist to do them so what would you suggest switching to? I was thinking of switching in static holds for Wednesdays workout and adding Reverse curls on Mondays workout (pull workout) but I’m already doing deadlifts and BB curls on Mondays so would that be a problem?
Hey coach,
I’ve read your carb cycling codex and also war room strategies articles regarding dieting/working out while cutting. I’m about to begin cutting for 6 to 8 weeks and plan to use the plan outlined in your war room strategies article and wanted to get your opinion on whether a keto diet or simply carb cycling wud be better? And whether one is superior wen trying to retain as much muscle mass as possible. I’m currently 205 lbs with around 14% body fat
Thank you in advance
CT,
I just completed Charles Poliquin’s Advanced German Volume training and had some unbelievable success. (incline bench up 30lbs, arms increased 1/2 inch etc…)
I am going to take a 5 day break and begin something else. I’m a big fan of keeping things fresh and trying new rouintes and was hoping you might have a recommendation. Instinctively, I am thinking about following something similar to your pump down the volume article.
If I did, do you see any challenges maintaining the 5 day antagonistic split that CP typically recommends? (I will also add that following a 5 day split (chest/back - legs - off - arms - off - repeat) worked very well.)
Thanks CT,
Thib,
In your last thread and quite often of late you’ve spoken about how your guidelines for optimal para-training nutrition have evolved quite a bit through your own research and close consult with people like Dr. Ziegenfuss.
While advancements on the liquid nutrition front are clearly taking things to new heights, do you have what you consider to be the “most optimal” guidelines if using whole foods sometime before training and sometime after? i.e. the best you can possibly due with whole foods if for some reason needing to go that route I’m interested in what you might suggest as guidelines for fat-loss phases and also muscle-gain phases in terms of protein and carb choices, timing, etc.
I’d also be interested in what you might suggest in cases where access to whey and BCAA powder would be available, but where you might have to improvise in terms on any carbs ingested.
Once again, I understand if you feel these questions are too broad-based for this forum or if your other commitments leave you with no time to answer questions of this nature.
As always, thank you for your time.
Hey Coach, I heard you have a new book coming out on complex type training methods. If so, when do youe expect the release date?
Thanks
Rich
[quote]rich2323 wrote:
Hey Coach, I heard you have a new book coming out on complex type training methods. If so, when do youe expect the release date?
Thanks
Rich[/quote]
Huh? First time I hear about this supposed project!
Maybe he’s talking about the mechanical drop sets?
LR
Thank you for the response! Time to go boil some rhodiola…
[quote]Thunderstruck88 wrote:
Thib,
In your last thread and quite often of late you’ve spoken about how your guidelines for optimal para-training nutrition have evolved quite a bit through your own research and close consult with people like Dr. Ziegenfuss.
While advancements on the liquid nutrition front are clearly taking things to new heights, do you have what you consider to be the “most optimal” guidelines if using whole foods sometime before training and sometime after? i.e. the best you can possibly due with whole foods if for some reason needing to go that route I’m interested in what you might suggest as guidelines for fat-loss phases and also muscle-gain phases in terms of protein and carb choices, timing, etc.
I’d also be interested in what you might suggest in cases where access to whey and BCAA powder would be available, but where you might have to improvise in terms on any carbs ingested.
Once again, I understand if you feel these questions are too broad-based for this forum or if your other commitments leave you with no time to answer questions of this nature.
As always, thank you for your time.[/quote]
Carbs are fairly easy to take care off when it comes to pre/post workout nutrition with ‘real’ food as they are plenty of fast-absorbed carbs that come from solid sources.
However it is just not possible to get a solid protein source that is fast-absorbed enough to have the same anabolic effect post-workout.
Studies have shown that to maximally ‘activate the protein synthesis machinery’ you need a sudden peak in blood amino acids and this is accomplished when a relatively high amount of aminos enter the bloodstrream at once. This is called hyperaminoacidemia and it is a signal to activate protein synthesis.
Hyperaminoacidemia requires a fast-absorbed protein, the faster it is the more marked will the anabolic effect be.
Casein hydrolysate (not miscellar or other forms of casein) is the absolute best choice.
Whey hydrolysate would be a close second.
These two are really in a class of their own. Then you have whey powder that is between 80-90% in purity.
Solid food is too slowly absorbed to cause a sudden peak in blood amino acids. So while it can have an anti-catabolic effect, it will not stimulate anabolism as efficiently as casein and whey hydrolysate.
“This exercise is one of the most effective exercises to increase speed and vertical jumping. It’s called either a drop step-up or a plyometric lunge. It’s basically a static lunge where there’s a powerful activation of the myotatic reflex just prior to the explosive concentric phase. This is the principle behind plyometric work and we’ll be applying it to the static lunge.”
For the drop step up, how many reps would you do? and where would you place it in a workout? First because its a plyo movement? or last because its more of a unilateral movement.
[quote]Mondy wrote:
For the drop step up, how many reps would you do? and where would you place it in a workout? First because its a plyo movement? or last because its more of a unilateral movement.[/quote]
6-8 reps per leg for an accumulation phase, 3-5 reps for an intensification phase.
I would put it first in a workout during the intensification phase and 2nd or 3rd in an accumulation phase.
[quote]Christian Thibaudeau wrote:
… No intensity, no effort, shopping center music, it disgusted me so much that I actually left before the end of my workout. I then realized that less that 1% of all the people you see in commercial gyms train anywhere near hard enough to get at least some minor results… the rest are only entertaining themselves.
[/quote]
That is a great observation, that for most people, working out is entertainment, not exercise.