[quote]ThorsHammer wrote:
Coach,
Would performing reverse-grip bench presses with a “Football” bar be just as effective as with a straight bar while also being easier on the wrists or would they lose effectiveness since the wrists would only be partially supinated instead of fully supinated?[/quote]
They would actually be a bit more specific to a proper ‘‘punching’’ position, especially for offensive linemen during their pass protection technique.
[quote]TMT wrote:
Hi coach!!
Two questions I’ve been wondering…
I pretty much answered that one about a zillion times in the past. Regarding vitargo/waxy maize. It works because of its mega high molecular weight which makes to go ‘‘right through’’ the digestive system (gross oversimplification) which makes it absorbed around 60-70% faster than any other carb. So in theory (and in practice if it is used alone) it does what it claims to do: leaves the stomach and fill up muscle glycogen faster than any other type of carb.
The problem arises when it is mixed in with other ingredients since these other ingredients will lower the ‘‘average’’ molecular weight of the mix. So when you add protein (even if it is whey hydrolysate), BCAA, creatine, glutamine and other things like that, you slow down the absorption rate of the mixture, thus negating the exclusive benefits of waxy maize.
When WM accounts for 60% or less of the total mix (e.g. 50g of waxy maize with around 35g of whey protein) then the advantages as far as speed of absorption would pretty much be non significant and certainly not worth the added cost. It doesn’t mean that WM would be worthless, just that it wouldn’t be any better than another type of fast-absorbed carb.
So waxy maize, to be maximally effective needs to be ingested alone or with a very small amount of other substances. So it can be used DURING a high volume workout (I wouldn’t bother with it if your training volume is low or average) with a small amount of BCAA (20g) or nothing at all.
Post-workout I prefer SURGE, although one could potentially use two shakes:
Waxy maize at around 50g + a small amount of whey (15-20g) to initiate glycogen stores recovery and protein synthesis and a second shake of around 25g of carbs abd 50-75g of whey 30-45 minutes after the first shake. But for the minimal added benefit that it may provides I do not feel like it’s worth the hassle.
[quote]TMT wrote:
2. What is your opinion about Targeted Carbs Diet (no ketosis) comprared to Targeted Ketogenic Diet… for fat loss on lean individual??
[/quote]
For someone with less than 10% body fat, a targeted carbs approach is superior to a ketogenic diet when it comes to body composition results. The leaner you are, the more effective it is.
[quote]ArcticAce wrote:
CT,
For someone traveling due to vacation or even the occasional business trip, would attempting to get a hotel room with a kitchenette; having certain items shipped to the hotel ahead of time and/ or bringing your own nuts, dried berries, fish oil, protein powder, etc.;
finding a local market or two that offer physique-friendly foods; and possibly allowing 1 meal a day(e. g. dinner) as a semi “free” meal be a list of good ways to stay on track with nutrition or do you think it would be excessive?
Do you have any stratgeies you personally like to use when traveling or do you tend to try and “make due” with what is available?
[/quote]
I do travel a lot and unless you are going to antartica you will easily be able to find a supermarket/grocery store that carries at least the basic ‘‘workable’’ foods like beef, chicken, turkey, fish, veggies, nuts, oil, fruits, etc.
Having a kitchenette in the hotel is best, but I personally carry my small George Foreman grill with me in my checked-in luggage.
When going to restaurants follow these guidelines:
Guideline #1: - avoid the following:
a)bread and butter
b)fatty sauces (I normally order my food without any sauce; eat it plain or bring my own sauce)
c)fried food
d)pasta (especially if cooked in oil)
e)fast food
f)Anything with breading
g)Alcool
h)potatoes
Guideline #2: When you have the choice go with food cooked on the grill since they use much less cooking oil.
Guideline #3: Avoid stuffing yourself
Guideline #4: Drink a lot of water (1. to reduce water retention from the meal 2. to avoid the desire to eat desert or side dishes)
Guideline #5: Try to go to the restaurant no more than 3 hours after a meal/snack, 2 hours is better. Again, to avoid huge cravings and splurges.
Guideline #6: If you order a salad, ask them to bring the dressing on the side. Restaurant dressings are very high in fat, so if you put it on the side you will at least be able to limit the amount you take in.
Guideline #7: Only drink non-caloric drinks (water, coffee, tea, diet soft drinks).
[quote]Christian Thibaudeau wrote:
TMT wrote:
2. What is your opinion about Targeted Carbs Diet (no ketosis) comprared to Targeted Ketogenic Diet… for fat loss on lean individual??
For someone with less than 10% body fat, a targeted carbs approach is superior to a ketogenic diet when it comes to body composition results. The leaner you are, the more effective it is.[/quote]
Thank you VERY MUCH for your answer!! I really needed it 
One more thing… I know you have answered this too million times… but do you have any suggestions about how much carbs (on TCD)?? I know it is highly individual thing but could you give something to start with??
I know your against posted questions twice but can i ask why you ignored my question but anwsered everyone else???
First of all, I must thank you for spending so much time on these questions as well as all the useful articles you produce!
Quick stats:
male
23 years
175cm tall
81kg(179lb)
bf% I’m not sure about, but I do not have a lot of muscle so I’m guessing around 20% but could be off quite a bit here.
Thing is, I’ve always been a fatty, but the last 6 months I’ve lost around 30lb. A month ago I decided to start doing resistance training and I am really loving it(doing SS). I must also say that I eat really clean and have been researching a lot in this field to optimize my diet.
Now for the bad part. I still have a lot of fat to get rid of, but the last month or so I have not seen any real progress in that department.
I have been in a small deficit for 6 months straight now, and I have a feeling that’s too long, so my question is:
What would you recommend a person in my situation to focus on right now, and in the future? I’m mainly interested in how I should manage my intake(as in amount). Should I do the bulk/cut dance or something completely different? My main goal is to experience what it is like to be lean, for the first time in my life. Also increasing strength and size would not be a bad thing 
So with that in mind, what would you suggest?
Thank you very much in advance, and if this has been discussed I appologize, and I will punish myself ofcourse 
Thib,
In your “Specialization Zone” article, regarding maintenance for the rest of the body, you state that,
"Ideally, we don’t want to perform more than 16-20 total sets in the session(s) devoted to the remaining muscle groups.
So if we must train six muscle groups in that “other” session, it means performing 3-4 sets per muscle group. Obviously, using compound lifts will make this a whole lot more effective."
Can these guidelines for a maintenance day be adjusted slightly and extended to create a maintenance phase for the entire body where you’d have 2-3 days per week to train and the goals would simply to maintain mass and gain as much strength as such a phase and limited investment of training time would allow for?
Coach,
Thanks for the travel eating tips. In keeping with the theme of travel and/or vacation, what are your thoughts on intentionally over-training prior to planned time off/ taking a trip for a vacation? If this is a good plan, do you have any recommendations for how to manipulate training parameters the week prior to the time off?
If you’ve already covered this somewhere and I missed it, I apologize and do not mean to waste your valuable time.
CT,
Took a pwo drink today of:
60g whey isolate
40g glutamine
20g glycine
5g creatine
200mg r-ala
this is the second time i have done this. why do i feel like i’m about to die/feel like sleeping forever and it is nearly impossible to eat an hour or two after training (i manage to do it, just VERY slowly)? I read a thread in t-cell alpha about this.
Are there any supplements you recommend to detox the liver or should i just suck it up until i get used to it? i realize that rx drugs are processed in the liver so it would make sense seeing as i am taking a few rx drugs right now. Any advice would be great. Thanks a lot.
[quote]ArcticAce wrote:
Coach,
Thanks for the travel eating tips. In keeping with the theme of travel and/or vacation, what are your thoughts on intentionally over-training prior to planned time off/ taking a trip for a vacation? If this is a good plan, do you have any recommendations for how to manipulate training parameters the week prior to the time off?
If you’ve already covered this somewhere and I missed it, I apologize and do not mean to waste your valuable time.
[/quote]
Why would you ever intentionally over-train?
[quote]ongar55 wrote:
I know your against posted questions twice but can i ask why you ignored my question but anwsered everyone else???[/quote]
Man, this is FREE advice, he won’t answer all questions, get over it and stop being a cry baby.
[quote]ArcticAce wrote:
Coach,
Thanks for the travel eating tips. In keeping with the theme of travel and/or vacation, what are your thoughts on intentionally over-training prior to planned time off/ taking a trip for a vacation?
If this is a good plan, do you have any recommendations for how to manipulate training parameters the week prior to the time off?
If you’ve already covered this somewhere and I missed it, I apologize and do not mean to waste your valuable time.
[/quote]
This is actually the strategy that I use with clients who will take a 7-14 days vacation. Great approach to prevent detraining during the vacation.
[quote]cpcloud wrote:
CT,
Took a pwo drink today of:
60g whey isolate
40g glutamine
20g glycine
5g creatine
200mg r-ala
this is the second time i have done this. why do i feel like i’m about to die/feel like sleeping forever and it is nearly impossible to eat an hour or two after training (i manage to do it, just VERY slowly)?
I read a thread in t-cell alpha about this. Are there any supplements you recommend to detox the liver or should i just suck it up until i get used to it? i realize that rx drugs are processed in the liver so it would make sense seeing as i am taking a few rx drugs right now. Any advice would be great. Thanks a lot.
[/quote]
The reaction is likely due to the mega hihg dose of glycine. It is a neural inhibitor and can make people VERY sleepy. It is also very hard on the digetive system of some people. Lower the dose to 5g and titrate it up gradually until you find your maximum comfortable dose.
Thanks Coach Thib…I really appreciate the help. Is the preservative potassium sorbate hard on the liver?
[quote]cpcloud wrote:
CT,
Took a pwo drink today of:
60g whey isolate
40g glutamine
20g glycine
5g creatine
200mg r-ala
this is the second time i have done this. why do i feel like i’m about to die/feel like sleeping forever and it is nearly impossible to eat an hour or two after training (i manage to do it, just VERY slowly)? I read a thread in t-cell alpha about this.
Are there any supplements you recommend to detox the liver or should i just suck it up until i get used to it? i realize that rx drugs are processed in the liver so it would make sense seeing as i am taking a few rx drugs right now. Any advice would be great. Thanks a lot.
[/quote]
Like CT said, titrate the amounts of glutamine and glysine up slowly to the recommended dose. I personally had terrible gastro reaction when I started, but now (after slowly increasing the amounts)
I can tolerate 4 heaping teaspoons of glutamine (20g approx) and 2 heaping teaspoons of glycine (10g approx). It works well and I feel very refreshed PWO. Best of all no gastro and no fatigue. One thing I do notice on hot days though is that I don’t tolerate the heat well after consuming that mix.
I tend to be uncomfortable and sweaty which is not normal for me. On cooler days it is not an issue. I also get a little bit of a dry mouth, get thirsty, and retain some water. Those things don’t bother me much unlike the gastro reaction I used to get.
I would also experiment with dropping the creatine. I find creatine by itself or with protein powder alone is fine, but when I mix it with glutamine and glycine it causes gastrointestinal discomfort and nausea. Trial & error and you’ll get there.
Hi Coach, thanks for your info on gaining weight was helpfull i am going to try a 10-12 week gaining phase then a 2-3 week dieting phase.
but first I am currently having a break from bodybuilding training as i have competed in a few comps this year.
i am swimming daily for a change of training for 70-90mins continuously doing the breast stroke first thing in the morning before food.
My question is to preserve as much muscle as possible whilst not bodybuilding how much protein should i consume total each day, i weigh 180lbs?
before swimming i take 6BCAA capsules and 20g of whey protein in water, and after 6BCAA and 10g of whey in water until i get home then i will have a full whey shake with my breakfast cereal. could this be improved and what is the maximum amount of carbs i can consume in my post swimming breakfast?
I know i am swimming for a long time on an empty stomach but i really enjoy it and its a good session.
Any help appreciated.
Question about Frequency of training (Poliquin vs Thibaudeau)
In one of The Thib System articles you said that more rest days between another workout for the same muscle group is needed when training with higher reps, and thats why Olympic lifters can train very often. In Poliquin principles he recommends more rest days when trainig with more weight and low reps, and he says that when training with high reps you dont need that much rest days and can repeat the workout for the same muscle group after 2-3 days. And about Olympic lifter he says that they have up to 10 days of rest before another workout for the same muscle group?
Everything sounds logical, when training with higher reps (8-12) more damage is done to muscles and it is logical that you need more rest to recover. But it is also logical when you use fewer reps and more weight you also cause more damage than when training with high reps and low weight…
I dont know if I just dont read it right, or you two really have different opinions
Hey coach,
I was wondering what’s your view of Gemma Protein? It’s a pea protein that is “supposedly” better than whey.
[quote]Player wrote:
ongar55 wrote:
I know your against posted questions twice but can i ask why you ignored my question but anwsered everyone else???
Man, this is FREE advice, he won’t answer all questions, get over it and stop being a cry baby.[/quote]
oh yea I forgot to lick hes arse like you guys!!!
[quote]Christian Thibaudeau wrote:
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.
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]
Thank you Sir,
That’s exactly what i needed to know.