[quote]Cyrus_99 wrote:
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.[/quote]
Your diet will take care of your insulin problem since you are ingesting almost no carbs. You could focus on cortisol. Iād start with a general adaptogen (Rhodiola by Biotest being the one with the most science behind it) to help with your bodyās overall capacity to handle stress.
Then Iād add a cortisol lowering supplement post-workout and at night (when cortisol needs to be low). The least expensive option is glycine at 0.1g per pound post-workout and at night. A more expensive option/add-on is phosphatidylserine at 400-800mg at the same times, PPS can lower cortisol production by as much as 30%.
SEVEN, which is marketed for women, might actually help with fat accumulation due to cortisol. Chris Shugart has used it with a lot of success (granted, he has a strong feminine side ).
[quote]Christian Thibaudeau wrote:
Cyrus_99 wrote:
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.
Your diet will take care of your insulin problem since you are ingesting almost no carbs. You could focus on cortisol. Iād start with a general adaptogen (Rhodiola by Biotest being the one with the most science behind it) to help with your bodyās overall capacity to handle stress.
Then Iād add a cortisol lowering supplement post-workout and at night (when cortisol needs to be low). The least expensive option is glycine at 0.1g per pound post-workout and at night. A more expensive option/add-on is phosphatidylserine at 400-800mg at the same times, PPS can lower cortisol production by as much as 30%.
SEVEN, which is marketed for women, might actually help with fat accumulation due to cortisol. Chris Shugart has used it with a lot of success (granted, he has a strong feminine side ).[/quote]
Ouch. Thanks coach. Is there a specific type of PS you recommend? There are some which are bound to dha which seem to tout more benefit at lower dosages.
[quote]Italiano wrote:
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
[/quote]
This is where I feel like a tease because the product I use is a specific form of casein hydrolysate that is highly anabolic and the formulation is unique to Biotest. Not all proteins are of the same quality.
[quote]Christian Thibaudeau wrote:
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
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.[/quote]
Oh I didnāt think it was so little, Iāve been limiting myself to 2 cups a day. In that case Iām just going to start making a big batch and drink it throughout the day considering it wouldnāt be more than 6-10 cups.
[quote]benmoore wrote:
I wonder how it compares with his refined physique transformation article which was written with low carb in mind. ALso written at a later date to destroying fat:
Monday: Chest and back heavy
Tuesday: Legs, heavy
Wednesday: OFF
Thursday: Lactate-inducing workout, then 30 minutes low-intensity ESW
Friday: Arms (heavy) and shoulders
Saturday: Lactate-inducing workout, then 30 minutes low-intensity ESW
Sunday: OFF
With extra low intensity ESW possible after tuesday session if fat loss stalls.
training parameters outlined in the article too:
[/quote]
Well you did ask which program would be best for the RKD and he told you to read āDestroying Fatā, you donāt get more direct then that.
But the training you mention above, is pretty much the same way that Lyle McDonald recommends people train on a Ketogenic Diet.
[quote]DH wrote:
Thib,
Looking to buy your Mechanical Drop Sets DVD. Is this going to be comparable to your next āsuperā program for max hypertrophy?
How do/will the DVD and the T-Nation program differ?
Best,
DH
[/quote]
Actually, and I donāt want to say too much about this, mechanical super sets are about 1/3rd of the super program system.
OK. This is what Iām thinking for the next phase of my cut (Iām now at around 11-12% BF, 192lbs, 5ā8 (down from 18% at 213 a couple months ago). want to get down to 182 at 7% BF. I plan to cut for about 6 weeks):
Nutrition: near zero carbs for all but one day.
Meals generally:
Morning: eggs, onions and ham. green tea and superfood
Meal 2: Meat or fish and broccoli.
Meal 3: canned tuna/chicken and flaxseeds
meal 4: protein powder + macadamia nuts meal 5: deli turkey breast and two slices of cheese.
pre-bedtime: Metabolic Drive + 4 Flameout + 4 other fish oil pills
For training days, consume:
25g BCAA 30 min before WO
during training: 30g whey hydrosylate, 10g glutamine, 10g BCAA, 5g creatine
post-WO: 60g whey, 10g glutamine, 10g BCAA, 5g creatine, 5g leucine, 10g glycine
One day a week carb-up. Change during and after WO to 25g whey+1 serving Surge. Hour after workout 2 bananas and a can of tuna. 3 hours after yoghurt+Metabolic Drive.
Training. Would like to gain some power/strength if I can as well as maintain muscle mass:
Day 1:
Snatch
Incline
Snatch-Grip Deadlift
Weighted Pullups
JM Press
Day 2:
Clean and Jerk
Pendlay Rows
Front Squats
Military Press
Weighted Dips
Zottman Curls
Day 3:
Overhead Squats
Bench Press
T-Bar Rows
Romanian Deadlifts
Abs
First time poster, so Iāll try to keep this simple.
Starting next week, Iām going to try my hand at two-a-day training, both to test my work capacity and to see if it will spark some new strength and size gains. The plan is to do CNS-intensive training in the mornings and āmass-buildingā sessions in the evening. With this in mind, I have two questions:
On a few occasions, youĆĀ¢??ve mentioned using Power Drive to aid neural recovery following CNS-intensive training sessions. I want to give this a try following my morning CNS-intensive sessions, but Iām a little unclear as to the specific timing. Should I take Power Drive before or after the PWO shake? Or is it simply mixed into the shake itself? I donāt recall if you have ever mentioned it.
Likewise, Iāll be supplementing with Receptormax. Given the current economy, however, using a full dose of Receptormax every day isnāt financially viable for me right now, so Iāll be using only three caps a day instead of six, the logic being that a half dose is better than no dose. That being said, would I be better served taking Receptormax before the morning CNS-intensive session, or before the evening āmass-buildingā session? Or does it not really matter either way?
Coach Where can i find info on the cortisol issue and what specific times mean for each individual?
For instance, slow getting started in amā¦ what does that mean
tired in mid afternoon ? etc
thanks for the info
also what seems to be the two best cortisol lowering supps PPS and glycine correct??and if on a super low carb diet like Get Jacked I dont need to worry as much about insulin as cortisol do I? Or am I way off?
Thanks
[quote]Christian Thibaudeau wrote:
Italiano wrote:
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
This is where I feel like a tease because the product I use is a specific form of casein hydrolysate that is highly anabolic and the formulation is unique to Biotest. Not all proteins are of the same quality.[/quote]
Canāt elaborate anymore than that? =) Are you familiar with pepto-pro, and will this do for now?
With respect to that Mechanical Drop sets DVD, does this particular product simply present various examples of these and then provide a program or do you also explain some of the theory behind them and aspects along those lines?
With all the different types of things out there that are touted for fat-loss programs, do you still feel that a person should get nutrition and heavy weight training in place and then add other elements strictly on an āas neededā basis and letting results or lack there of dictate the next progression/addition?
For example, some guys have gotten lean with weights, nutrition, and some low intensity aerobic work. Others have likely flourished on programs similar to the sample template you provided in your āDestroying Fatā article. And youāve even mentioned that your metabolic pairings are the evolution of lactate-inducing workouts.
So whether it is giant sets, HIIT, Prowler medleys, short sprints or what have you, I am trying to make sense of it all. I want to continue to learn to become better at programming and optimizing things while not getting caught up in, as you would say, āparalysis by analysisā and making programs that seem sound on paper but become unwieldy to implement and donāt yield noteworthy results.
Perhaps it can be as simple as getting diet dialed in and setting heavy training and then adding from there.
In regards to the one low-protein day you previously recommended once per week. depending on individual goals, should carbs from fruit and non-green veggies along with healthy fats be increased in order to get roughly the same amount of calories that you normally would be ingesting during the rest of the week?
I am following you Get Jacked program and wanted to add in a low-protein day if it is going to be beneficial. But i want to make sure I set it up correctly. I was planning on having the low-protein day on the same day as I have my 1 cheat meal per week (last meal of day). Should I be increasing both carbs and fat on this day?
With respect to that Mechanical Drop sets DVD, does this particular product simply present various examples of these and then provide a program or do you also explain some of the theory behind them and aspects along those lines?
[/quote]
Itās mostly just exercises illustration and combinations.
Coach I am your average ectomorph Hard Gainer. I eat 6-8 meals a day (protein, carbs, fat spread out evenly). Roughly 2400+ calories/Day. I am having a hard time gaining weight ādue to a high level of thyroid hormone and a very efficient T4 to T3 conversion capacity.ā
Is there anything you can recommend to help me with this predicament.
Thib,
I live in Atlanta, GA and have recently purchased close to 1,000 pounds in plate weight, 2 olympic bars, squat rack, dumbbells from 20 -100 pounds, and a couple other small things. I cannot put this in my condo so I am trying to find a cheap storage place or garage to put this stuff in. I wanted to know if you knew anyone in the Atlanta that is looking for a basics place to train and could split the rent on a storage place with me. I am more than happy to share what I have with as many good guys as you know in the area. I didnāt know how to get this out to the rest of T-Nation so please feel free to forward this along.
[quote]gladiator88 wrote:
Coach I am your average ectomorph Hard Gainer. I eat 6-8 meals a day (protein, carbs, fat spread out evenly). Roughly 2400+ calories/Day. I am having a hard time gaining weight ādue to a high level of thyroid hormone and a very efficient T4 to T3 conversion capacity.ā
Is there anything you can recommend to help me with this predicament.
[/quote]
While Iām sure there are more scientific (and better) answers from CT, perhaps you should just eat a whole lot more food, as 2400 is generally at best a maintenance amount of cals?
).