Thib,
You constantly mention how your approach to dietary design is multi-factorial and highly individualized. Does your working knowledge of BioSignature measurements play a very significant tole in determining which direction you may want to go in with specific clients or is it simply just another tool amongst many?
hey Thib whats your take on Chromium Picolinate? I have heard mixed things including it causes cancer?
CT,
Whatās the feasibility of going through a series of microcycles, say 4 weeks each where you bulk then cut then bulk, etc. I would guess you could get some good fat loss from the high metabolism after the bulk, and a hefty amount of muscle again from the sudden switch to an anabolic diet in the beginning of the bulk. Also it would seem to limit muscle loss during the fat loss phase and excessive fat gain during the mass phase. And yet Iāve never seen something like this done, so Iām guessing thereās something wrong with this thinking. Whatās your opinion?
Thibs, couple quick questions.
I am not sure if this is splitting a hair in two, but when taking casein hydrolysate during the workout, is it best to take the full 20g of casein hydrolysate at once, say half way into the workout? or would it be better to dilute it quite a bit and sip it throughout the whole workout?
I know there is no replacement for workout fuel. But is there any supplements and/or carbs to take pre-workout that would get you even close to the same effect? (such as beta-alanine, acetyl L-carnitine, vitamin c, and/or carbs such as rice oligodextrin, dextrose, or maltodextrin)
Thanks Thib, much appreciated!
[quote]Christian Thibaudeau wrote:
Gymjunkie wrote:
Coach,
I am EXTREMELY interested in using your current diet strategie. I am following Poliquins diet strategies, but keen to give this a try from the good feedback.
Now, I am currently fixing my thyroid and in a fat loss phase, whilst been very insulin resistant, so no carbs. Currently 14.5% bf @ 205.5lbs
I typically train at 7am, so my current diet:
Meat and nuts breakfast
Train 1 hr later, pwo shake
Pwo meal 1 hr later
And 4-5 other meals etc.
I get measured weekly(Sats), so plan on starting this approach as of Sunday. Now, reading your setup, would the below be along the lines of what you recommend, because I am a little confueed.
Gymjunkie wrote:
Meal 1: 20-30g HC
Fine
Gymjunkie wrote:
Meal 2: 300g red meat and nuts 30 mins later(Pre workout 1 hr before)
No no no noā¦ you want fast-absorbed protein here. Red meat, especially eaten with nuts is way too slow.
Egg whites or pork tenderloins would be a smarter option.
Gymjunkie wrote:
Meal 3: During workout - 30g BCAA
No no no noā¦ although I once recommended this approach myself, recent studies have shown that BCAAs are more effective when consumed 30-60 minutes prior to your session.
DURING your session you should be consuming casein hydrolysate. By itself it is not optimal, Anaconda will have several other incredients making it more effective, but casein hydrolysate is the big impact thing during your workout.
Gymjunkie wrote:
Meal 4: 30g HC (Post workout)
Fine
Gymjunkie wrote:
Meal 5: 30g HC (1 hr Post workout)
Fine
Gymjunkie wrote:
Meal 6: 300g white meat and green veggies
Meal 7: 30g HC
Meal 8: 300g red meat and green veggies
Thatās fine, but there should be at least 2 hours (preferably 3) between meal 6 and 7.
Gymjunkie wrote:
This equates to 300g protein(which is less than Im on now)
The actual amount isnāt that important, the type and timing of protein will create more of an anabolic response than if you were consuming 400-500g of other less effective proteins.[/quote]
DONE!
Funny, after posting this up, I re-read you previous posts on the topic and realised where I went wrong and you just confirmed.
I just made an order for my HYDROLYSED CASEIN(Same as Casein Hydrolysate correct?)
I mentioned that Im dieting, with no carbs cuz of insulin resistance, so added fats in my diet. You mentioned amounts not been the issue, rather the timeā¦regarding protein. What about fats. I planned on simply including fats with whole meals, for eg:
Breakfast - 6 whole eggs + lean bacon?? OR will the fat slow down the absorbtion rate of the protein and cuz issues pre training?
Shit this new(to me) stuff gets me excited!
Thanks coach,
GJ
Coach Thibs,
Do you think Ester-C is a solid form of vitamin C??
[quote]Christian Thibaudeau wrote:
Pickles wrote:
CT,
Discussions have been really interesting lately, good to see that there is still so much to learn!!
What would you recomend for a ālow carberā if waking up at 5am and training at 7am?
Currently:
5am - 5g Leucine, 30g Milk Protein & 30g Peanut butter
6:30am - 20g BCAA, 5g Creatine & Workout Fuel
7:00am - (during Training) 20g Whey Protein Hydrolysate
8:00am - 5g Creatine and Surge or 20g WPH & 20g Glycine
Iād guess now youād recomend Whey at 5am, but being low carb what should I have with it?
and how long should you wait after a meal containing fat before taking Workout fuel?
Many Thanks
Actually your schedule is pretty darn good, except for breakfast which is not ideal, but not that bad either.
Your BCAA and workout fuel timing is sound
Whey protein hydrolysate is a very good āduring workoutā protein if casein hydrolysate is not available, just make sure to dilute it a lot to improve absorbability.
Post-workout is decent. But I would recommend one of these three options:
OPTION 1 (if you are on a strict low-carbs diet)
0.3g of whey hydrolysate (casein hydrolysate would be even better) per pound
0.1g of glycine per pound
5g leucine
5g creatine
OPTION 2 (if you are on a lower carbs diet, but not zero carbs)
1 scoop SURGE RECOVERY + 0.1g of whey/casein hydrolysate per pound
0.1g of glycine per pound
5g leucine
5g creatine
OPTION 3 (if you are not on a low carbs diet)
2 scoops SURGE RECOVERY
5g creatine
As for breakfast, remember, at that time you want fast absorption to create an anabolic spike that will stop catabolism from the overnight fast.
So start with 20-30g of either whey or casein hydrolysate and 5g leucine.
20-30 minutes later have an all egg whites omelette (6-8 egg whites) and you can add 3g of fish oil.[/quote]
CT - Fantastic info, you are an absolute legend, thanks to this I can now nail my fat-loss (option 1) shake, Maintainance/transition period shake (option 2) & lean gaining (option 3) shake. Iāll have to find a workaround for the Egg White omellette & fish oil as Iām usually on the train by then, Iāll probably go for WPC or 50:50 WPC and Milk protein with the FO.
Many thanks again CT. The project youāre working on, is it going to be released on T-Nation or are you going to release an E-book to purchase? (Iāll start saving if so) and will it spill the beans on Protein Pulse feeding?
[quote]Pickles wrote:
Christian Thibaudeau wrote:
Pickles wrote:
CT,
Discussions have been really interesting lately, good to see that there is still so much to learn!!
What would you recomend for a ālow carberā if waking up at 5am and training at 7am?
Currently:
5am - 5g Leucine, 30g Milk Protein & 30g Peanut butter
6:30am - 20g BCAA, 5g Creatine & Workout Fuel
7:00am - (during Training) 20g Whey Protein Hydrolysate
8:00am - 5g Creatine and Surge or 20g WPH & 20g Glycine
Iād guess now youād recomend Whey at 5am, but being low carb what should I have with it?
and how long should you wait after a meal containing fat before taking Workout fuel?
Many Thanks
Actually your schedule is pretty darn good, except for breakfast which is not ideal, but not that bad either.
Your BCAA and workout fuel timing is sound
Whey protein hydrolysate is a very good āduring workoutā protein if casein hydrolysate is not available, just make sure to dilute it a lot to improve absorbability.
Post-workout is decent. But I would recommend one of these three options:
OPTION 1 (if you are on a strict low-carbs diet)
0.3g of whey hydrolysate (casein hydrolysate would be even better) per pound
0.1g of glycine per pound
5g leucine
5g creatine
OPTION 2 (if you are on a lower carbs diet, but not zero carbs)
1 scoop SURGE RECOVERY + 0.1g of whey/casein hydrolysate per pound
0.1g of glycine per pound
5g leucine
5g creatine
OPTION 3 (if you are not on a low carbs diet)
2 scoops SURGE RECOVERY
5g creatine
As for breakfast, remember, at that time you want fast absorption to create an anabolic spike that will stop catabolism from the overnight fast.
So start with 20-30g of either whey or casein hydrolysate and 5g leucine.
20-30 minutes later have an all egg whites omelette (6-8 egg whites) and you can add 3g of fish oil.
CT - Fantastic info, you are an absolute legend, thanks to this I can now nail my fat-loss (option 1) shake, Maintainance/transition period shake (option 2) & lean gaining (option 3) shake. Iāll have to find a workaround for the Egg White omellette & fish oil as Iām usually on the train by then, Iāll probably go for WPC or 50:50 WPC and Milk protein with the FO.
Many thanks again CT. The project youāre working on, is it going to be released on T-Nation or are you going to release an E-book to purchase? (Iāll start saving if so) and will it spill the beans on Protein Pulse feeding?
[/quote]
Sorry - couple more questions, I usually have a huge Espresso before training (Itās home made and probably a treble), do you think this could effect insulin sensitivity for the para-workout carbs? And what if Iām also using a Caffeine containing supplement like HOT-ROX during a fat-loss phase, could this effect sensitivity to the slow release carbs in workout fuel?
Thanks again.
[quote]Pickles wrote:
Pickles wrote:
Christian Thibaudeau wrote:
Pickles wrote:
CT,
Discussions have been really interesting lately, good to see that there is still so much to learn!!
What would you recomend for a ālow carberā if waking up at 5am and training at 7am?
Currently:
5am - 5g Leucine, 30g Milk Protein & 30g Peanut butter
6:30am - 20g BCAA, 5g Creatine & Workout Fuel
7:00am - (during Training) 20g Whey Protein Hydrolysate
8:00am - 5g Creatine and Surge or 20g WPH & 20g Glycine
Iād guess now youād recomend Whey at 5am, but being low carb what should I have with it?
and how long should you wait after a meal containing fat before taking Workout fuel?
Many Thanks
Actually your schedule is pretty darn good, except for breakfast which is not ideal, but not that bad either.
Your BCAA and workout fuel timing is sound
Whey protein hydrolysate is a very good āduring workoutā protein if casein hydrolysate is not available, just make sure to dilute it a lot to improve absorbability.
Post-workout is decent. But I would recommend one of these three options:
OPTION 1 (if you are on a strict low-carbs diet)
0.3g of whey hydrolysate (casein hydrolysate would be even better) per pound
0.1g of glycine per pound
5g leucine
5g creatine
OPTION 2 (if you are on a lower carbs diet, but not zero carbs)
1 scoop SURGE RECOVERY + 0.1g of whey/casein hydrolysate per pound
0.1g of glycine per pound
5g leucine
5g creatine
OPTION 3 (if you are not on a low carbs diet)
2 scoops SURGE RECOVERY
5g creatine
As for breakfast, remember, at that time you want fast absorption to create an anabolic spike that will stop catabolism from the overnight fast.
So start with 20-30g of either whey or casein hydrolysate and 5g leucine.
20-30 minutes later have an all egg whites omelette (6-8 egg whites) and you can add 3g of fish oil.
CT - Fantastic info, you are an absolute legend, thanks to this I can now nail my fat-loss (option 1) shake, Maintainance/transition period shake (option 2) & lean gaining (option 3) shake. Iāll have to find a workaround for the Egg White omellette & fish oil as Iām usually on the train by then, Iāll probably go for WPC or 50:50 WPC and Milk protein with the FO.
Many thanks again CT. The project youāre working on, is it going to be released on T-Nation or are you going to release an E-book to purchase? (Iāll start saving if so) and will it spill the beans on Protein Pulse feeding?
Sorry - couple more questions, I usually have a huge Espresso before training (Itās home made and probably a treble), do you think this could effect insulin sensitivity for the para-workout carbs? And what if Iām also using a Caffeine containing supplement like HOT-ROX during a fat-loss phase, could this effect sensitivity to the slow release carbs in workout fuel?
Thanks again.[/quote]
No, actually caffeine IMPROVES insulin sensitivity. Which would be a good thing.
However consuming too much caffeine as well as other stimulants can increase cortisol output, which is obviously not a good thing.
[quote]Italiano wrote:
Thibs, couple quick questions.
I am not sure if this is splitting a hair in two, but when taking casein hydrolysate during the workout, is it best to take the full 20g of casein hydrolysate at once, say half way into the workout? or would it be better to dilute it quite a bit and sip it throughout the whole workout?
I know there is no replacement for workout fuel. But is there any supplements and/or carbs to take pre-workout that would get you even close to the same effect? (such as beta-alanine, acetyl L-carnitine, vitamin c, and/or carbs such as rice oligodextrin, dextrose, or maltodextrin)
Thanks Thib, much appreciated![/quote]
Your āduring-workoutā shake should be ingested gradually durring the whole workout.
No, no possible substitute. I actually tried several mixes before WF was available and never got an effect remotely similar.
[quote]TheBlade wrote:
CT,
Whatās the feasibility of going through a series of microcycles, say 4 weeks each where you bulk then cut then bulk, etc. I would guess you could get some good fat loss from the high metabolism after the bulk, and a hefty amount of muscle again from the sudden switch to an anabolic diet in the beginning of the bulk. Also it would seem to limit muscle loss during the fat loss phase and excessive fat gain during the mass phase. And yet Iāve never seen something like this done, so Iām guessing thereās something wrong with this thinking. Whatās your opinion?[/quote]
Itās been done and written about (the old ABCDE diet from Muscle Media 2000). I donāt want to go into the details, but the end results sucked. Itās an inferior approach to get the job done.
[quote]T-Bone81 wrote:
Thib,
You constantly mention how your approach to dietary design is multi-factorial and highly individualized. Does your working knowledge of BioSignature measurements play a very significant tole in determining which direction you may want to go in with specific clients or is it simply just another tool amongst many?
[/quote]
Itās just one tool.
Speaking of which, is there any significant effect of the caffeine in green tea? Whatās the most you would have in 1 day to get the benefits but not be affected by too much caffeine? Thank you
[quote]crod266 wrote:
hey Thib whats your take on Chromium Picolinate? I have heard mixed things including it causes cancer?[/quote]
Everything causes cancer!
Seriously though, unless you are chromium deficient this supplement is completely worthless.
[quote]Christian Thibaudeau wrote:
Pickles wrote:
Pickles wrote:
Christian Thibaudeau wrote:
Pickles wrote:
CT,
Discussions have been really interesting lately, good to see that there is still so much to learn!!
What would you recomend for a ālow carberā if waking up at 5am and training at 7am?
Currently:
5am - 5g Leucine, 30g Milk Protein & 30g Peanut butter
6:30am - 20g BCAA, 5g Creatine & Workout Fuel
7:00am - (during Training) 20g Whey Protein Hydrolysate
8:00am - 5g Creatine and Surge or 20g WPH & 20g Glycine
Iād guess now youād recomend Whey at 5am, but being low carb what should I have with it?
and how long should you wait after a meal containing fat before taking Workout fuel?
Many Thanks
Actually your schedule is pretty darn good, except for breakfast which is not ideal, but not that bad either.
Your BCAA and workout fuel timing is sound
Whey protein hydrolysate is a very good āduring workoutā protein if casein hydrolysate is not available, just make sure to dilute it a lot to improve absorbability.
Post-workout is decent. But I would recommend one of these three options:
OPTION 1 (if you are on a strict low-carbs diet)
0.3g of whey hydrolysate (casein hydrolysate would be even better) per pound
0.1g of glycine per pound
5g leucine
5g creatine
OPTION 2 (if you are on a lower carbs diet, but not zero carbs)
1 scoop SURGE RECOVERY + 0.1g of whey/casein hydrolysate per pound
0.1g of glycine per pound
5g leucine
5g creatine
OPTION 3 (if you are not on a low carbs diet)
2 scoops SURGE RECOVERY
5g creatine
As for breakfast, remember, at that time you want fast absorption to create an anabolic spike that will stop catabolism from the overnight fast.
So start with 20-30g of either whey or casein hydrolysate and 5g leucine.
20-30 minutes later have an all egg whites omelette (6-8 egg whites) and you can add 3g of fish oil.
CT - Fantastic info, you are an absolute legend, thanks to this I can now nail my fat-loss (option 1) shake, Maintainance/transition period shake (option 2) & lean gaining (option 3) shake. Iāll have to find a workaround for the Egg White omellette & fish oil as Iām usually on the train by then, Iāll probably go for WPC or 50:50 WPC and Milk protein with the FO.
Many thanks again CT. The project youāre working on, is it going to be released on T-Nation or are you going to release an E-book to purchase? (Iāll start saving if so) and will it spill the beans on Protein Pulse feeding?
Sorry - couple more questions, I usually have a huge Espresso before training (Itās home made and probably a treble), do you think this could effect insulin sensitivity for the para-workout carbs? And what if Iām also using a Caffeine containing supplement like HOT-ROX during a fat-loss phase, could this effect sensitivity to the slow release carbs in workout fuel?
Thanks again.
No, actually caffeine IMPROVES insulin sensitivity. Which would be a good thing.
However consuming too much caffeine as well as other stimulants can increase cortisol output, which is obviously not a good thing. [/quote]
Great, Iād have missed my hit pre-workout, I guess the cortisol will reduce I-S if I get too much. Glycine and/or Carbs will obvioulsy help with Cortisol reduction, Iāll have a search for the symptoms of if the levels of cortisol are getting high.
[quote]David1991 wrote:
Speaking of which, is there any significant effect of the caffeine in green tea? Whatās the most you would have in 1 day to get the benefits but not be affected by too much caffeine? Thank you[/quote]
Most green tea preparations actually have very little caffeine, between 2 and 10mg for a cup while coffee has between 70 and 200mg for the same beverage size.
Even at higher concentrations of caffeine, 20 cups of green teas would still be in the acceptable range.
With most people 500mg of caffeine would be considered a high dose, where the risk of side effects increases.
Personally I recommend sticking to 300mg or less per day. Although I never drink coffee myself.
Hi coach thibaudeauā¦Iām an italian BBer and Iām your fanā¦I have all your books,and Iāve studied them! I love them! Never mind, I have a question for you about EMS. In a your book of the 2004, You tell about EMS,now, I have a professional/medical EMS and I would create my own program by myselfā¦Iāve read the study reported in your book and I have done the program with 70hs for start and 100 hs for the end, 5 second of contraction and 10 of rest, for 10 minutes 3 times a weekā¦Is It ok? How can I improve my program? What about the Hs (intensity) of the study? Your help will be very treasured! Your fan, Oreste.Thank Youā¦
Thibs, I noticed that GymJunkie asked this question, and I was also interested in the answer.
Is Hydrolysed Casein the same thing as Casein Hydrolysate?
If not, this has also been asked before, but is Pepto-Pro offered on serveral websites, the best choice of Casein Hydrolysate that you mention? (if you are fimiliar with it, which I am assuming you are)
Thanks again
Coach, Iāve seen several studies that claimed coffee caused an increase in estrogen in women. Whatās your opinion on this? Whould it be related to the caffeine content, or possibly the high pesticide content of commercial coffee?
As a woman with a tendency towards high estrogen (biosig tested), Iām concerned that my 2 cups of coffee a day may be holding me backā¦
Many thanks!
G
Coach, I am currently cutting using your ketogenic template. I have also been using an insulin protocol with fenugreek, cinnamon, and milk thistle. I also have problem fat in the umbilical region, and was wondering if a switch to a cortisol regimen would be better, as I am currently shooting for a month of ketosis anyway. Thanks for everything.