Hey Coach,
I have been lifting for a couple of years but i am what you would call an unfocused lifter wasted my time by just going in and “winging it” I was wondering if there was anyadvice you giove to me in regards to putting a prgram together for myself
Thanks
Bigmoan
[quote]bigmoan wrote:
Hey Coach,
I have been lifting for a couple of years but i am what you would call an unfocused lifter wasted my time by just going in and “winging it” I was wondering if there was anyadvice you giove to me in regards to putting a prgram together for myself
Thanks
Bigmoan[/quote]
Read my series ‘‘How to design a damn good program.’’
[quote]T-Bone81 wrote:
Christian Thibaudeau wrote:
T-Bone81 wrote:
Christian Thibaudeau wrote:
OR, this is a strategy that I like to use during mass gaining phases, include 1 or 2 days per week of ‘‘damage control’’: you eat for maximum growth 5-6 days a week and include 1-2 days per week where you limit your energy and carbs intake. In other words you eat below maintenance; less than 50g of carbs during the day, keep fat relatively low too but keep protein high. On that day do not strength train, but do cardio and/or metabolic training (see my Monday with Thib article on the subject).
This(these) control day(s) will allow you to eat more on the other days of the week without fear of gaining too much fat because the control days are there to limit the damage.
Depending on how you are progressing, add or remove control days. For example, start at one control day per week. If you find yourself gaining fat too much, add a second one (control days should not be on consecutive days), if you are still pilling on fat too much add a third one (do NOT include more than 3 control days per week).
If you find that your gains are slowing down, remove one control day or make it less severe, etc.
Thib,
Do you feel that mass-gain phases with these “damage control” days will always(or almost always) be the superior approach for most people seeking significant longterm gains in mass since they end up extending the time period you can devote to mass gain without allowing bodyfat to rise to unacceptable levels?
It depends on the individual, but when properly applied it is one of the best way to plan a long term mass gaining phase.
When you say, “It depends”, would some exceptions tend to be ectomorph types and possibly beginners who already have their bodyfat ;evels in-check to start with?[/quote]
And those with very a fast metabolism.
[quote]Christian Thibaudeau wrote:
You probably are to some extent since a average human body can store 400-500g of glycogen. IMHO 2 days of carbs is too long if one wants to maximize fat adaptation.[/quote]
I remember you mentioning that recently (I think in this thread), which is what I based my weekend carb limit on. I will keep that in mind, and decrease my weekend carbs as progress slows.
Thanks again.
Hi Coach.
Congratulations on your recent wedding + honeymoon. Thanks for the time you take answering. I’ve learned a lot just by reading this thread.
I’ve got two questions.
I’m already following a targeted carb approach fat loss diet (struggling between 10 - 9% bf at this moment). I’d like to try the “shredded in 6 days” program for the last week. I note that the goal of the workouts is glycogen depletion. Taking this in consideration, would it be a bad idea to take most of the daily 50g allowed carbs peri-WO (Surge)? If so, what would be the ideal carb timming while in this program?
After that, I’m planning to gradually move into carb cycling codex focusing on gaining mass. Would it be a good idea to have Coach Poliquin’s meat & nuts breakfast and that portion of carbs at any other time during the day (e.g. before sleeping to lower cortisol and stimulate serotonin), or should I stick with breakfast as one of the carb meals, as stated in the original plan?
When doing twice-a-day workouts during carb cyling codex, instead of
50% carbs peri-WO
25% breakfast
25% 60-90min PWO
is this distribution OK?
25% carbs peri-AM WO
25% carbs peri-PM WO
16.7% breakfast
16.7% 60-90min PWO (AM)
16.7% 60-90min PWO (PM)
Thanks for your time. Best wishes, Coach!
Hey coach just wanting to know to bulk up should i do 3x10 or 5x5 or what
Coach,
What do you think about the anabolic diet? I am 15, on the wrestling team, 5’11" and about 165 lbs. We run a lot in wrestling so would it be wise to stay on the Anobolic diet? I’ve been on it for roughly two months. I do high protein/high fat sunday-friday afternoon and start my carb load friday afternoon and all day saturday. the book says to go for about 48 hours, but i’d rather stick to what i’m doing.
Jonathan
Hey CT:
Long time no see.
Training is going great, and I’m looking to add 400meter sprints into the mix (to mix it up). Of course, I’m aware that as a beginner in the 400m, the “sprint” part might be considered to be subjective. 
Currently I’m on an Upper/Lower Body split 3x/week, but with "A"and “B” sessions. I know you know what I mean (even if I didn’t say it correctly), but for everyone who may not know, I’ll post my weekly schedule here.
Monday: “A” Upper
Tuesday: GPP or conditioning (bike sprints)
Wed: “A” Lower
Thursday: GPP or some kind of conditioning (swimming, sprints)
Friday: “B” Upper
Saturday: Same as Thurs
Sun: Off or light stuff (casual bike rides, etc)
Week 2:
Monday: “B” Lower
Tue: Same as last Thurdsay
Wed: “A” Upper
Th: Same as last Tuesday
Fri: “A” Lower
Sat: Same as Week 2 Tuesday.
Sun: Off or light stuff (casual bike ride, etc)
I’ve heard you are a proponent of 400m sprints, so I ask you 2 things:
What is the best way to incorporate them into my weekly routine? Also, how many/rest periods/etc?
I figure 400m sprints should NOT be done on the day before a lower day, right?
Thanks as always.
AD
hi, i want to use the shredded in 6 days article to get lean. how would i stay lean if my pre-judging was at 4 pm on friday and finals 4 pm on saturday
[quote]Christian Thibaudeau wrote:
labikes wrote:
Hello Coach: I am finally down to 12% bodyfat per the calipers at 215lbs and I would like to put on some mass utilizing a targeted carbs approach. I am consuming 25grams of carbs pre workout, 25 grams during and 50 grams post which is a 50/50 mix of dextrose and maltodextrin. Coming off of a diet where I was in ketosis most of the time and since I will be doing a targeted carbs approach and will not be in ketosis. I am a bit confused as to what my macros would look like.
Normally in a targeted carbs diet you keep eating EXACTLY like you did when on your low-carbs diet BUT you add carbs peri-workout.
labikes wrote:
Can I also start doing interval or hit cardio since I will be taking in carbs, becaue before I took your advice and only did about 45 minutes a day on the incline at a steady speed of 3.4 and an incline of 7.0. Thanks Coach.
Not with the amount of carbs you are ingesting and not if gaining muscle is your goal.
[/quote]
Thank you very much coach. Thats why for the past 2 years I have
not been adding any muscle. Too much interval training, as soon as I moved to steady state cardio I noticed a huge difference. So I am assuming since I will no longer be in ketosis my body will be utilizing both fats and carbs as energy source.
Coach Thibs, although I know you want nothing to have to do with this book, I have started the program (only training) given in the book ‘Dr. Jekyll & Mr. Hyde’ (currently on 1st week of chest/shoulder spec and up 7lbs since starting the whole prog.) and I had a couple of question to ask.
Knowing that your views/strategies on training have changed since having written the book 2-3 yrs ago, is there anything you’d change/add/omit?
I’m much much stronger when performing pronated grip DB shoulder presses than neutral grip, is this due to weak rotator cuffs, or am I tricep dominant on the push…etc…or what?
Wanted to know if it’d be alright to add cuff work at the beginning of my chest/shoulder days (currently on the chst/shldr spec prog).
Thanks for your help!
rikz
Thib,
Coming from a powerlifting background, I usually just focused on the concentric with deadlifts and would even occasionally drop the bar between reps. Now that my focus has shifted to building as much muscle as possible, would there be merit in trying to perform controlled eccentrics when doing deads?
If so, what would be the “proper” method for lowering the bar, because the method I have used in the past at times simply involved mimicking an RDL and then breaking at the knees once the bar cleared my kneecaps to get it all the way to the floor.
p.s. I just purchased all of your books and am very much looking forward to reading each of them.
Coach, how could I adapt the Fat Loss template you recommend in your HTMB book so I can perform a Push/Pull split instead of just repeating it for each individual body part?
Thanks.
According to your Refined Physique Transformation article… ones low carb days should be 105g and highs 240g (190pounds/5%fat).
What about the amount of carbs on TKD?? Because there is no refeed (carb load) days??? 
And how much carbs would you recommend pre/during/post workout??
And I’m very much fat adabted right now (no carbs for the last 3 weeks)… and feeling great after the rough beginning 
Thanks for your time…
EDIT: I mean TCD (targeted carbs… or would targeted keto be better for lean individual??)
Hello Mr. Thibaudeau,
First i’d like to say i really like your articles.
Second i have a question about Power Drive.
It says to consume on an empty stomach, but will it lose effect if i throw it in a shake? I ask because i eat very frequently so honestly i’m never really on an empty stomach.
[quote]DaahsirRoon wrote:
Hello Mr. Thibaudeau,
First i’d like to say i really like your articles.
Second i have a question about Power Drive.
It says to consume on an empty stomach, but will it lose effect if i throw it in a shake? I ask because i eat very frequently so honestly i’m never really on an empty stomach.
[/quote]
The only time you are ‘‘truely’’ on an empty stomach is upon waking up. At other times there will always be something in your stomach since complete digestion is much longer than most believe.
That having been said, when you want to boost neural efficiency, the supplements you use to do so should be taken on as empty a stomach as possible to maximise the effect.
So if you use Power Drive to boost your performance you should consume it alone, meaning no shake for 30 minutes before or after and no solid food for 90-120 minutes before.
If you use it to boost neural recovery after a session it’s fine to throw it in your post-workout shake.
[quote]Bachovas wrote:
Coach, how could I adapt the Fat Loss template you recommend in your HTMB book so I can perform a Push/Pull split instead of just repeating it for each individual body part?
Thanks.[/quote]
I’d prefer a torso/legs/arms split:
DAY 1
A1. Main Pulling movement (strength/hypertrophy)
no rest
A2. Pulling movement metabolic
Rest 75 seconds
A3. Main Pushing movement (strength/hypertrophy)
no rest
A4. Pushing movement metabolic
Rest 90 seconds
Perform 4-5 sets
B1. Secondary Pulling movement (strength/hypertrophy)
no rest
B2. Pulling movement metabolic
Rest 75 seconds
B3. Secondary Pushing movement (strength/hypertrophy)
no rest
B4. Pushing movement metabolic
Rest 90 seconds
Perform 3-4 sets
C1. Isolation back/rear delts movement (strength/hypertrophy)
no rest
C2. Pulling movement metabolic
Rest 75 seconds
C3. Isolation chest movement (strength/hypertrophy)
no rest
C4. Pushing movement metabolic
Rest 90 seconds
Perform 3 sets
Same thing for Day 2 but with quads and hams and Day 3 but with biceps/triceps
[quote]Muhsin wrote:
hi, i want to use the shredded in 6 days article to get lean. how would i stay lean if my pre-judging was at 4 pm on friday and finals 4 pm on saturday[/quote]
That’s one of the hardest thing to do in bodybuilding. VERY FEW guys can maintain their peak for both the pre-judging and the finals when they are on two separate days.
Remember that the pre-judging is where the winners are decided, so it is more important to peak there.
To try to maintain your peak for two days I would threat the pre-judging like a workout… have a ‘‘post-workout’’ meal of around 30g protein and 100-150g of carbs after the pre-judging… make that ‘‘clean carbs’’. After PJ you can drink up to 32oz of water from 7pm to 12pm. Drink as little as possible saturday.
Hi Thib,
Thank you for your previous answers there’s still something I’d like to have your opinion on. Can you comment on my diet if I post my typical day and my “specs”?
I weigh 211 pounds today, and 222 pounds 2weeks ago when I started. Bodyfat pretty much 15-17% with some heavy lower back (love handel) thickness. Currently eating about 2900kcal a day which comes from 240g protein, less than 80g of carbs and about 180g fat.
-Morning carbs come entirely from quark, blueberries and some fruit.
-Post workout carbs come from postworkout drink: about 20g carbs and 50g protein.
-My other foods are usually canned tuna in oil, and 400-600g ground beef (17% fat) with about 500g vegetables (broccoli, coliflower, some carrot and peas). Occasional 100g cashew nuts depending on my calorie intake.
-I take about 30g rape-oil and 10-20g flaxseed oil. 5g CLA, and about 20g fish-oil.
-Pre workout 10g Beta-alanine and 5g leucine and 10g glutamine.
Hey coach,
I’ve been on a keto diet, keeping carbs at 30g a day for 6 weeks now. I eat a split of 45% protein, 40% fat, and 15% carbs with one meal a week where I have a carb up. After the first two weeks I stopped having carb cravings/discomfor so I believe I’m fat adapted. How would you change the macro splits in order to burn the most fat?
I read in an earlier post where you mentioned lowering fat intake when the body was fat adapted to specifically target fat stores and I’m a little hazy on that. Thanks in advance!