thanks alot.
[quote]paul496 wrote:
Christian Thibaudeau wrote:
paul496 wrote:
Thib, would really appreciate your opinion on this.
Im taking in 40 grams of fat in my last two meals of the day. Is 40grams of fat too high for a meal or is that ok?
It depends on what the rest of your day look like as far as macronutrients ratios and quantities are concerned. But without more info, I would consider 40g to be too high for a meal in most cases.
Sorry for not going into more detail.
Im eating 5 meals a day, my first 3 meals are protein + carb meals.
Last 2 meals are protein and fat meals.
Im eating 4000 kcal a day ( i know you dont count kcals but i dont know how else to explain)
I am on a muscle gain phase, how do you recommend i get my fat in?
[/quote]
Even Berardi, who made the P+C and P+F system has walked away from it. Except for para-workout nutrition, it is perfectly fine to mix fat and carbs as long as it is the right kind of each and that neither is in excessive quantity.
My recommendation would then to use a zone-like approach, with a slightly lower carbs intake (50% protein, 20% carbs, 30% fat) for most meals and focus on protein + carbs pre, during and post-workout.
[quote]Christian Thibaudeau wrote:
tayjeremy wrote:
dfootball11 wrote:
Coach,
I was just going though your list of articles and came across a couple and have a question.
In your one article “Destroying Fat
War Room Strategies to Maximize Fat Loss” could I replace the lactate-inducing lifting with your Stripping Fat with Metabolic Pairings? Would this be a good alternative?
Thanks!
In the Discussions pages on one of those articles CT does mention it can be done. Also i remember he said it lead to better results. Not sure if it was on the article discussion itself or on the Q and A though
Correct. Metabolic pairings simply are the evolution of lactate training circuits.[/quote]
Thanks for the feedback!
Coach
I’m following your guideline of 0.3 grams of protein PWO, with glutamine and glycine with great success. I can order Casein Hydrolyzed, in this case, what amount is necessary for following your guideline? Can I use it pre and dur too? And last, can I mix it with glutamine, creatine and glycine? Or these aminos can interfere with its absorption.
Thanks in advance.
[quote]michell wrote:
Coach
I’m following your guideline of 0.3 grams of protein PWO, with glutamine and glycine with great success. I can order Casein Hydrolyzed, in this case, what amount is necessary for following your guideline? Can I use it pre and dur too? And last, can I mix it with glutamine, creatine and glycine? Or these aminos can interfere with its absorption.
Thanks in advance.
[/quote]
If you can have access to casein hydrolysate (most of you will very soon when Anaconda will be out) the best protocol to follow would be:
PRE-WORKOUT 1 (1 hour prior)
Alpha GPC 1200mg
BCAA 0.2g per pound
PRE-WORKOUT 2 (30 minutes prior)
Surge Workout Fuel 1-2 scoops (depending on volume)
DURING WORKOUT
20g of casein hydrolysate
*Note that Anaconda has several other ingredients that enhance its efficacy
POST-WORKOUT OPTION 1 (IF IN A MAXIMUM MASS PHASE)
Surge Recovery 2 scoops
POST-WORKOUT OPTION 2 (IN IN A LOW-CARBS FAT LOSS PHASE)
20g of casein hydrolysate
5g leucine
0.1g og glycine per pound
[quote]Christian Thibaudeau wrote:
Since it’s a heavy day, you should use antagonist pairings:
A1. Main chest exercise
60-90 sec. rest
A2. Main back exercise
60-90 sec rest
B1. Secondary chest exercise
45-60 sec rest
B2. Secondary back exercise
45-60 sec rest
BUT that having been said. I don’t like when people continue on with a maximum fat loss plan after being on the V-Diet. You should give your body a dieting break for 7-14 days before hitting it hard again diet-wise
[/quote]
one more question on this. on heavy days, do i do the whole circuit with the rest times you stated above and repeat that 5x? i thought i read that i should do a1 then a2 rest, repeat 5 x. then move on to B exercises
[quote]Christian Thibaudeau wrote:
michell wrote:
Coach
I’m following your guideline of 0.3 grams of protein PWO, with glutamine and glycine with great success. I can order Casein Hydrolyzed, in this case, what amount is necessary for following your guideline? Can I use it pre and dur too? And last, can I mix it with glutamine, creatine and glycine? Or these aminos can interfere with its absorption.
Thanks in advance.
If you can have access to casein hydrolysate (most of you will very soon when Anaconda will be out) the best protocol to follow would be:
PRE-WORKOUT 1 (1 hour prior)
Alpha GPC 1200mg
BCAA 0.2g per pound
PRE-WORKOUT 2 (30 minutes prior)
Surge Workout Fuel 1-2 scoops (depending on volume)
DURING WORKOUT
20g of casein hydrolysate
*Note that Anaconda has several other ingredients that enhance its efficacy
POST-WORKOUT OPTION 1 (IF IN A MAXIMUM MASS PHASE)
Surge Recovery 2 scoops
POST-WORKOUT OPTION 2 (IN IN A LOW-CARBS FAT LOSS PHASE)
20g of casein hydrolysate
5g leucine
0.1g og glycine per pound
[/quote]
If I remember correctly, glutamine is used in place of carbs to help glycogen restoration PWO. Does casein hydrolysate have the same effect on glycogen restoration, or is there another reason that you no longer would find glutamine necessary for a low-carb PWO?
Coach, my current Para-workout nutrition consists of…
Pre-Workout 15min before
1/2-Scoop Surge Workout Fuel
During Workout
1/2-Scoop Surge Workout Fuel
Post-Workout
2-Scoops Surge Recovery
My pre-workout was switched from being 2-Scoops of Surge Recovery to the serving of Surge Workout Fuel. My question is you keep mentioning Surge Workout Fuel dosage is volume dependent, obviously this would be individual, based on work capacity, experience, etc but is there a good rule of thumb to go by when figuring the correct amount of servings? Finally, do you feel Surge Workout Fuel is superior pre-workout to Surge Recovery?
Thanks in advance and i appreciate everything you give to T-Nation!
Coach Thib,
I have a question about prepping myself to do sprints. I currently have no regular cardio that I do – nothing set in stone, sometimes I walk or run, but most often nothing at all.
I would like to start doing regular hill sprints, or just any type of sprint. Eric Cressey recently warned against immediately doing sprints when your body is not conditioned to do so.
What do you recommend for someone who is looking to improve overall conditioning and cardio, but currently doesn’t have proper conditioning to jump right into hardcore HIIT. I powerlift, and strength/size are my current priorities, but I want to throw in sprints once a week, maybe more. What do I do to ensure safety, and that I don’t negatively affect other parts of my training (by injury, or too much too soon)?
Thank you so much for answering our questions.
[quote]Christian Thibaudeau wrote:
Even Berardi, who made the P+C and P+F system has walked away from it. Except for para-workout nutrition, it is perfectly fine to mix fat and carbs as long as it is the right kind of each and that neither is in excessive quantity.
My recommendation would then to use a zone-like approach, with a slightly lower carbs intake (50% protein, 20% carbs, 30% fat) for most meals and focus on protein + carbs pre, during and post-workout.[/quote]
Really? I thought that was a point you felt strongly about and that even significant research was done on it?
Also speaking of the Metabolic pairings mentioned, are these the same as lactate inducing sessions in the sense that they are more like interval work and not real strength workouts so we should still perform 2-3 heavy strength sessions during the week in addition to these metabolic pairings 2x a week (I’m guessing 2x a week of these pairings would be good)?
Thanks CT
CT,
I caught the following blog post and was hoping to get your take on a few things.
With an exercise like power cleans, is there a certain width outside of where the feet are when starting the lift beyond which you’d say the weight on the bar needs to be lowered a bit, even if you can manage to get the weight up?
What are your general thoughts pertaining to coming up on the toes but never having the feet leave the ground versus “jumping” where the feet actually leave the ground from both a technique and power production standpoint?
And on two quick and somewhat related side notes, are there any resources you suggest checking out for learning a lot about the Olympic lifts and their variations (in addition to finding a qualified coach, that is)? Also, do you see a lot of value in DB or kettlebell cleans or would you say that it is usually best sticking with barbells for cleans and clean variations? I fully realize you are not one to make gross generalizations, so I hope this question doesn’t put you on the spot too much.
I apologize for the flurry of questions, but I have great respect for your knowledge and experience and figured that you’d be the right person to consult on these.
[quote]Christian Thibaudeau wrote:
paul496 wrote:
Christian Thibaudeau wrote:
paul496 wrote:
Thib, would really appreciate your opinion on this.
Im taking in 40 grams of fat in my last two meals of the day. Is 40grams of fat too high for a meal or is that ok?
It depends on what the rest of your day look like as far as macronutrients ratios and quantities are concerned. But without more info, I would consider 40g to be too high for a meal in most cases.
Sorry for not going into more detail.
Im eating 5 meals a day, my first 3 meals are protein + carb meals.
Last 2 meals are protein and fat meals.
Im eating 4000 kcal a day ( i know you dont count kcals but i dont know how else to explain)
I am on a muscle gain phase, how do you recommend i get my fat in?
Even Berardi, who made the P+C and P+F system has walked away from it. Except for para-workout nutrition, it is perfectly fine to mix fat and carbs as long as it is the right kind of each and that neither is in excessive quantity.
My recommendation would then to use a zone-like approach, with a slightly lower carbs intake (50% protein, 20% carbs, 30% fat) for most meals and focus on protein + carbs pre, during and post-workout.[/quote]
Thanks alot Thib, your awesome!
[quote]Christian Thibaudeau wrote:
shoelessjones wrote:
Have you had an opportunity to try Testo Libre? If so, thoughts?
I have no idea what that is.[/quote]
No realtion to ‘Nacho Libre’ is he ? lol
Hi CT,
I have had a sore or hyper-sensitive coccyx lately and have had NO accident or similar to cause this… it’s only really noticable when I sit on a foam roller or do glute pre-hab on foam rollers.
I have a minor anterior pelvic tilt from sitting at work but haven’t experienced any pain from this b4…
Any ideas on why this is occuring ? (NB - I never lift weights that are unreasonable and do plenty of pre-hab, stretching etc, & dont have standout imbalances – this appeared without any noticable reason)
Greetings Coach!
Was wondering if you would have any idea as to where to start in regards to supplementation for Racquetball?
Now that I’ve advanced into the Intermediate brackets here in Texas, I would like to take it to the next level in regards to supplementation.
I’ve taken the recommendations from ‘The Athlete Diet’ published by John Berardi to heart, while also rounding out my whole foods as much as possible to your recommendations (ZMA, Metabolic Drive, Flameout), but never really looked towards anything else; more, concentrating on the whole food aspect to make sure my bases were covered.
But, I look at some of these products and immediately become lost.
Class has ended, so my sessions are between 2-3 hours (while weightlifting twice a week). My goal is keep energy high, and maintain my current weight; I am all ears to suggestions good sir.
Thank you in advance!
Hi,
I am coming back from John Berardi ‘‘get shredded’’, I was getting 1800 cals per day from fats and proteins. Now I wanna go back to bulk. Some guy on this site is telling me to add 200cals per week until I reach 4000 cals (my optimal bulking spot), switching back to 40-30-30 calories from proteins, carbs and fat.
Is this the way to go or should I jump to 4000?
Thank you
Ps: Can I ask questions in french?
It’s a very good approach. However currently I’m leaning more toward something like this if you are to combine these elements:
DAY 1
SECTION A - STRENGTH PORTION - CHEST & BICEPS
3 exercises for each; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them…
SECTION B - METABOLIC PORTION (AFTER STRENGTH PORTION)
1 metabolic pairing of 3 exercises, 3-4 sets
SECTION C - LOW INTENSITY CARDIO (AFTER METABOLIC)
20-30 min
DAY 2
SECTION A - STRENGTH PORTION - LOWER BODY
3 exercises for quads and hams; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them…
SECTION B - INTERVALS
15 sec intense - 45 sec relax x 10-12
SECTION C - LOW INTENSITY CARDIO (AFTER INTERVALS)
20-30 min
DAY 3
SECTION A - STRENGTH PORTION - BACK & TRICEPS
3 exercises for each; one in the 2-5 reps range, one in the 6-8 reps range and one for higher reps or a special technique.
Combine one exercise for each muscle and go back and forth between them…
SECTION B - METABOLIC PORTION (AFTER STRENGTH PORTION)
1 metabolic pairing of 3 exercises, 3-4 sets
SECTION C - LOW INTENSITY CARDIO (AFTER METABOLIC)
20-30 min
30-45 minutes of cardio on non-workout days
Sorry if this was a massive copy and paste but it was what was said on the article. Anyway, Are the metabolic portions 1 metabolic pairing with 3 exercises of 3-4 sets done like this for example:
A1)Clean Grip Power Pull 6-8,
A2)Dumbbell Swings 15 Left, Right and both hands,
A3)10 Vertical Leaps + 30seconds BW squats as many reps as possible?
(After the Strength part of course)
OR is it actually 3 of the combinations outlined in the Metabolic Pairings Article?
I did These earlier. Yes. Very Metabolic!
[quote]pumped340 wrote:
Also speaking of the Metabolic pairings mentioned, are these the same as lactate inducing sessions in the sense that they are more like interval work and not real strength workouts so we should still perform 2-3 heavy strength sessions during the week in addition to these metabolic pairings 2x a week (I’m guessing 2x a week of these pairings would be good)?
[/quote]
Yes, however, contrary to circuits, metabolic pairings can be done at the end of a regular strength session.
[quote]TravisCS84 wrote:
Coach Thib,
I have a question about prepping myself to do sprints. I currently have no regular cardio that I do – nothing set in stone, sometimes I walk or run, but most often nothing at all.
I would like to start doing regular hill sprints, or just any type of sprint. Eric Cressey recently warned against immediately doing sprints when your body is not conditioned to do so.
What do you recommend for someone who is looking to improve overall conditioning and cardio, but currently doesn’t have proper conditioning to jump right into hardcore HIIT. I powerlift, and strength/size are my current priorities, but I want to throw in sprints once a week, maybe more. What do I do to ensure safety, and that I don’t negatively affect other parts of my training (by injury, or too much too soon)?
Thank you so much for answering our questions. [/quote]
Start with sprint tempo/technique running (basically ‘sprints’ performed at around 75% emphasizing perfect technique) and stay with these for a few sessions.
Then move up to acceleration 30… the first 30 yards are performed at 75% then over the last 30 yds you gradually accelerate toward 90-95%. Stay with these (on top of regular form running) for a few sessions.
Then yyou can add starting 30… the first 30 yds are done as an all out sprint, then you decelerate to 75% over the last 30 yds.
Once you have gone through all of these you can move on to full sprints of 60+ yds.
BTW, spriting INTO the wind when you start out is a good way to reduce the risk of injuries.
[quote]Eazy wrote:
My question is you keep mentioning Surge Workout Fuel dosage is volume dependent, obviously this would be individual, based on work capacity, experience, etc but is there a good rule of thumb to go by when figuring the correct amount of servings?[/quote]
Assuming a ‘normal’ workout density… 1 scoop per 45 minutes of training.