Thib, I have been helping a relative lose fat over the past 11 weeks by putting her on a keto diet. Started her at 1.5 pro, and 0.5 fat and without any adjustments yet, and she has went from 220 to 180. Fat loss has finally stalled after the 11th week.
Here is where I am confused b/c I think you have said in the past to increase calorie expidenture before dropping anymore calories, then adjust from there. But also read where you don’t normally prefer a reduced calorie diet for longer than 12 weeks, and thus increase calories for a week before continuing on with the fat-loss. On top of it all, she would like to try the Velocity-Diet soon.
This is what I am planning, so please help if I am too far off. (I tried to simplify this post as much as possible)
Week12: Increase calorie expidenture, and also increase calories via, non-green veggies and berries.
Week13: Start the Velocity-Diet…and after the diet, gradually get back to a keto-diet using your new recommendations for starting a keto diet with her new weight.
For various types of ESW, do you think that using a Versaclimber(if you have access to one) is very effective and useful? I generally try to limit my use of “cardio machines” for ESW, but this one seems like it would be an exception for various reasons, but I wanted to get your take on it.
I have often seen you recommend high dose BCAA’s before and during a workout and shakes with either protein and carbs or protein + glycine and glutamine for post-workout. When gaining muscle is the primary goal, these days do you always favor BCAA’s before and during over consuming a shake similar in composition to the PW one pre and during or are there times when you’d still recommend a protein + carbs shake instead?
Hope all is well and you are enjoying the married life thus far. Your article on voyer shrugs is already helping my posture immensely by the way.
I have a question regarding a lean mass gain protocol. I am a former fat boy but still hold fat in my pecs and abdomen. According to Coach Poliquins biosignature articles, this means that I have an androgen imbalance, cortisol imbalance, and poor insulin sensitivity.
For someone like me, would a carb cycling codex type approach or a timed carb approach (a la your Refined Physique Transformation) work best for a recomposition? I currently supplement with BCAA’s, r-ALA, fish oils, and ZMA to help with the hormonal, cortisol, and insulin imbalances as well.
[quote]Christian Thibaudeau wrote:
tayjeremy wrote:
CT, I’ve got 3 questions to ask, and will ask them better than i did earlier.
Would eating 0.5g fat and 1.75-2gs of protein per pound of body weight during a keto diet to lose weight be a good place to start or be at?
The first week, I’d start with the fat a bit higher and the protein a bit lower, this will facilitate switching primarily to fat for fuel… too much protein vs. fat at first might make this process slower (but it will not prevent it) because some of the protein will be converted to glucose.
A good starting point would be:
1st WEEK
0.75g fat/pound
1.5g protein/pound
WEEKS 2-6
0.6g fat/pound
1.75g protein/pound
WEEKS 7-12
0.4g fat/pound
2.0g protein/pound
tayjeremy wrote:
2) IF i were unable to do the alactic work, should i include the 3rd heavy workout mentioned in your refined/destroying fat articles?
That’s what I would do.
tayjeremy wrote:
3) If find myself not losing enough fat. and actually have time to do alactic work and the 3rd heavy session. Would it be advisable to include both? (the alactic work after a heavy upper body session).
Thanks!!
It could probably be done in the short term, yes. But be careful. If you start to lose strength, cut back the frequency or volume.[/quote]
Thanks so much Coach! Haha, I had a feeling my fat intake was too low to begin with. Thanks for clearing it all up
Coach, I have a question regarding my nutrition plan. I’ve stopped training for the past 6 weeks due to a wrist injury and I didn’t change my eating plan much. I was following a low-carb diet but I gradually switched over to a zone diet recently. Since my training is limited(I’ve been doing lower body workouts here and there), would the protein intake matter as much as when I’m healthy and following a strict training program? Or should I alter the macronutrient intakes since I don’t need as much protein for muscle building?
[quote]NiallC wrote:
Christian,
if one is using magnesium PWO is it ok to use it in the am?
or would it clash with zinc or other minerals.
[/quote]
Why would you be using it PWO or in the am ???
I would think the major use of magnesium would be for good sleep or regulation of bood sugars. For good sleep that would put it as one of the last things you use at night like i use 1000mg 1/4 hr before bed every night for the last 5 years.
As for it clashing here is a brief outline of what it clashes/helps.
Im on Carb Cycling diet and I want to know what to eat before workouts? Im asking that because when I train in afternoon I have two or three meals without carbs between breakfast and after-workout shake (and forenoon Im at work, so that makes me a little more tired, although is not that physical job), where big part of the daily carbs are consumed, so I feel a little bit weak or “empty” before workout.
But I dont have any problem with workout, I dont feel weak during workout. But I mix some maltodex and whey with water and drink it during workout. Is that OK or I should add or change something? Im following everything that was mentioned in your article, but I didnt find anything that would resolve my problem.
Usualy I have some doubts when Im preparing before-workout meals, Im not sure what to put in it to achieve its purpose.
Second question: I have some lower back problems from time to time, sometimes that pain comes also into my leg, which is really a sign that my lower back is not completely OK.
I would like to hear some advices which or what kind of exercises should I use to fix that problem and prevent future problems. I would like to know that also for other problematic parts (like shoulders)
today I finally tried the third day of the accumulation block. So far, so good.
But: during every bench press set at least one guy dropped his weights, ran at me and gasped “let me help you”.
I could not perform one whole set because after 20 seconds someone came and “helped” me.
Is it really necessary to perform 25 - 40 seconds each set? Under “Applications of isometric action training” it is said that one set should last 1 - 10 seconds. For best results 3 - 6 seconds. And at least 3 positions for each exercise.
Will replacing the “>25s-exercises” with the “3-6s-exercises” have the same results?
Have a nice day![/quote]
I’m reading the book for the third time now and I recognized that my questions are daffy, lol.
[quote]300andabove wrote:
NiallC wrote:
Christian,
if one is using magnesium PWO is it ok to use it in the am?
or would it clash with zinc or other minerals.
Why would you be using it PWO or in the am ???
I would think the major use of magnesium would be for good sleep or regulation of bood sugars. For good sleep that would put it as one of the last things you use at night like i use 1000mg 1/4 hr before bed every night for the last 5 years.
As for it clashing here is a brief outline of what it clashes/helps.
MAGNESIUM:
Absorption increased by:
Vitamin D
Absorption decreased by:
Calcium
Sodium
[/quote]
Poliquin recommended it in the newer edition of the poliquin principles.
unless i ve read it wrong.
Coach, any thoughts on GLA(gamma-Linolenic acid) in regards to one’s fatty acid supplementation? Would it be worth it to add this to my diet or would just good fish oil supplementation do the job?
Regarding hypertrophy training, in a set of preacher curls, if you reach failure and hold a isometric contraction in the end will the contraction cause more muscle damage or do you think that half reps or Rest-Pause would be a better option, in order to recruit more muscle fibers.
I am currently following your low carb diet plan for losing fat and had a couple questions I was hoping you could answer.
I have reached below 15% body fat. On my carb up days do I still consume the same amount of calories, but change the fat to be much lower. I am consuming 2000 calories a day.
If fat loss stalls, how many calories should I drop to continue fat loss and from where should I take those calories? Fat, Protein, Carbohydrates?
I have noticed with this diet, while making my belly flat I seem to have lost some considerable strength on the flat dumbbell bench. What could be the cause? And how would you rectify this?
4)At which point would you recommend a switch to carb-cycling? Once I hit 10% or lower?
Thank you kindly for the all the information you have posted to this website, it has really helped me change my physique.
If low carbs and calories plus dieting down to high levels of leanness are partly the cause of a low or even non-existent libido, what is the best course of action for helping to repair this?
I’ve heard that low levels of circulating insulin increases the binding of SHBG to free testosterone and that this is likely one of the culprits for decreased sex drive. Does some decrease in libido just naturally come with the territory when getting very lean or are there ways to avoid this fate?
[quote]NiallC wrote:
i want to rephrase my question because i think some people got confused to what i was asking.
i actually got a few pms over it
charles recommends Magnesium PWO, do you thib also recommend it, and if the training session is in the AM should i not take it or is it ok.
apologies christian if this gets counted as “reposting a question”
more intended to rephrase.
many thanks
[/quote]
Magnesium improved insulin sensitivity, help with muscle relaxation (and thus recovery) and replenish lost Mg supplies. So yes, it is a good idea to take it. I obviously prefer to use magnesium in the evening as it can have an inhibiting/exceedingly relaxing effect on some people; try it out for yourself. If it doesn’t make you sleepy, use it post-workout.