Thib's Q&A - Up to the End of May

Training
361

[quote]Christian Thibaudeau wrote:

Let’s keep this fairly simple:

  1. Keep the same para-workout protocol (well, dosing can change slightly) as it is the real key toward muscle growth (and thus avoid muscle losses)

  2. Start the day with a protein pulse.

  3. Start with three solid protein meals per day, with the most slowly digested foods consumed at the end of the day. These meals should prodive you with roughly 40-50g of protein each.

These three elements will be common to 99% of the diets out there, regardless of your goals.

  1. Add the rest of the breakfast roughly 20min after the morning pulse. Depending on your goal the content in carbs and or fat will vary. If you include solid proteins, better make them easy to digest ones.

  2. Add the nutrients to the other solid meals of the day. If you are more interested in muscle growth, add more energetic nutrients (carbs and or fat) to those meals, if you are more after fat loss, restrict one of them.

On a weekly basis, analyze your progress and decide whether you need to increase your food consumption or not.[/quote]

So, unless I’m reading this wrong, you suggest only 3 meals a day + a morning pulse before breakfast? Is that only for cutting or in general?

362

Christian, so consuming 5g of Leucine with 10g glutimine and 10g creatine in a drink 10 mins before 30g of whey sounds right?

363

[quote]Alexisonfire2230 wrote:
Christian, so consuming 5g of Leucine with 10g glutimine and 10g creatine in a drink 10 mins before 30g of whey sounds right?[/quote]

1 scoop whey
10g bcaa
10g creatine

mega dose glutamine and whey in PWO shake

364

Also, Christian any thoughts on GJF questions? Should I have posted them elsewhere?

365

[quote]Needmassquick wrote:
Christian Thibaudeau wrote:

Let’s keep this fairly simple:

  1. Keep the same para-workout protocol (well, dosing can change slightly) as it is the real key toward muscle growth (and thus avoid muscle losses)

  2. Start the day with a protein pulse.

  3. Start with three solid protein meals per day, with the most slowly digested foods consumed at the end of the day. These meals should prodive you with roughly 40-50g of protein each.

These three elements will be common to 99% of the diets out there, regardless of your goals.

  1. Add the rest of the breakfast roughly 20min after the morning pulse. Depending on your goal the content in carbs and or fat will vary. If you include solid proteins, better make them easy to digest ones.

  2. Add the nutrients to the other solid meals of the day. If you are more interested in muscle growth, add more energetic nutrients (carbs and or fat) to those meals, if you are more after fat loss, restrict one of them.

On a weekly basis, analyze your progress and decide whether you need to increase your food consumption or not.

So, unless I’m reading this wrong, you suggest only 3 meals a day + a morning pulse before breakfast? Is that only for cutting or in general?[/quote]

Actually it’s 4 solid meals (breakfast + 3 other ones) plus the morning pulse, plus the para-workout nutrition. In a muscle growth phase you add another pulse shake around 90 minutes post-workout.

366

[quote]Alexisonfire2230 wrote:
Christian, so consuming 5g of Leucine with 10g glutimine and 10g creatine in a drink 10 mins before 30g of whey sounds right?[/quote]

no. If you want to consume that (I’d drop the glutamine) have the leucine by itself, the rest with the shake.

367

If you get a minute can you give me a quick answer to these 2 questions?

[quote]Luxberry wrote:
CT - thanks man for keeping this going. You are awesome… yet more GJF questions…

  1. I weigh 275 pounds at 6’5. I don’t have a gut that hangs over and a decent amount of muscle mass, I could lose about 25-30 pounds of fat to get shredded. Should I add more protein? 225 - 275 is 50 lb difference. If I follow your Refined Physique Transformation protein requirements is that good?

  2. I have a bottle of Carbolin 19, Alpha Male, and 2 bottles of Beta Alanine. I know further into the program you recommend starting HOT-ROX or something equivalent and you also recommend the Beta Alanine during the strength phase. Would you suggest I cycle Alpha Male/Carbolin 19 before that? Or what I be better off stacking it during the last 6 weeks or so?
    [/quote]

368

[quote]Christian Thibaudeau wrote:
Alexisonfire2230 wrote:
Christian, so consuming 5g of Leucine with 10g glutimine and 10g creatine in a drink 10 mins before 30g of whey sounds right?

no. If you want to consume that (I’d drop the glutamine) have the leucine by itself, the rest with the shake.[/quote]

Thanks Christian, although im shocked you would say glutamine should be dropped!?