muscle mass while minimizing fat gain:
2 hours later training (HSS-100)
during 20g malto + 20g BCAA
after 50g malto 30g whey
50 minutes later 50g malto 30g whey
1 hour later 70g OH from oatmeal and piece of fruit + 40g whey
then P+F+veggies meals
i am 185 cm and 70 kg
what do you think?
[quote]Christian Thibaudeau wrote:
Due to the fact that my ‘‘Thib zone’’ is now too big and takes forever to load, all questions must now be posted in this thread.[/quote]
This is my first post so excuse my ignorance. I am a 53 year old bodybuilder. I am in probably the best shap I’ve been in since my early 20’s so I don’t have alot to bitch about. I weigh around 230 with bf around 10%, legite 19" arms cold and 52" chest and 36" waist. Problem is I have the upper body of a 25 year old and the lower body of a 70 year old. Well maybe not quite, I do keep my legs in good shape with cycling but can’t seem to get going with increasing leg girth becasue I have a knee replacement on the right knee and the left one needs replacing after 7 surgeries. My question is there a safe leg split to increase the size of the outer quad without further damaging my knees. Also I have genetically long calves so that is also a problem making them knot up, any advice?
Hey Coach Thib how is everything been going lately?
I have two quick questions if you don;t mind.
First off do you think pistols o Bulgarian split squats are more effective for developing single leg strength? Also do you advise the full rom on the pistol?
Secondly my father has just found out from an mri that he has a torn rotator cuff he is an avid lifter and has had this shoulder pain for about 4 months but never had it checked out. Now he is apparently having surgery on it Thursday.
While his arm is recovering, what kind of exercises do you suggest he should do? Thanks alot, I really appreciate the time and effort you put into helping all of us here at T-Nation.
I could use some help from Coach Thibs or anyone else really. I have been following the fat burning diet Coach Thibs wrote about in his artical, Mondays With Thibs: The Five Elements of Program Dominance.
Basically the high fat days are causing me to have stomach pains and giving me a diuretic effect. This i believe is due to the fact that I was trying to get my 30 - 40 grams of fat mostly from EVOO…
What other ways could I get a lot of fat while giving my stomach a brake from the oil overdose, or should I just cycle off the diet and let my stomach go back to normal?
[quote]StolyElit wrote:
I could use some help from Coach Thibs or anyone else really. I have been following the fat burning diet Coach Thibs wrote about in his artical, Mondays With Thibs: The Five Elements of Program Dominance.
Basically the high fat days are causing me to have stomach pains and giving me a diuretic effect. This i believe is due to the fact that I was trying to get my 30 - 40 grams of fat mostly from EVOO…
What other ways could I get a lot of fat while giving my stomach a brake from the oil overdose, or should I just cycle off the diet and let my stomach go back to normal?[/quote]
Stoly,
How much total fat were you aiming for on these days and what were your sources?
[quote]Clutch wrote:
Stoly,
How much total fat were you aiming for on these days and what were your sources?
[/quote]
About 29 grams of fat with 4 of my six daily meals. I’m realizing now why no one would chose to do all oil and chicken to get that much fat along with around 40 grams of protein… I just went to the store and got some good cheese and beef sausage all with little to no carbs.
Its not the healthiest fat but it should be easier on my system than OO and this fat cutting diet is only for a month then it will be back to fish oil and mixed raw nuts.
[quote]StolyElit wrote:
Clutch wrote:
Stoly,
How much total fat were you aiming for on these days and what were your sources?
About 29 grams of fat with 4 of my six daily meals. I’m realizing now why no one would chose to do all oil and chicken to get that much fat along with around 40 grams of protein… I just went to the store and got some good cheese and beef sausage all with little to no carbs.
Its not the healthiest fat but it should be easier on my system than OO and this fat cutting diet is only for a month then it will be back to fish oil and mixed raw nuts.
[/quote]
Typically Thibs doesn’t recommend dairy. I’m currently following the RKD (160gms fat per day on the high fat days) and here are my fat sources…
Fish Oil
Bison
Chicken (little fat bit there is still some)
Wild salmon
Walnuts or Pecans (only 1oz per day to limit carbs)
Avocado (no more than 2oz per day to limit carbs)
Coconut oil
Macadamia Nut Oil (tastes amazing)
EVOO
[quote]Christian Thibaudeau wrote:
as wrote:
Coach is there a way to make your muscles fully hold glycogen and water all the time. I don’t know if I’m crazy but it seems that as I’ve gotten older my muscles don’t feel as full and as hydrated a when I was younger.
I seem to deflate and lose water very easily even on lets say 200 gms of carbs a day. My muscles don’t feel full unless I constantly eat larger amounts of carbs and copius amounts of water. It even affects my performance when training if not fully carbed and water logged so to speak.
Several things can increase intramuscular pressure. Eating carbs is obviously the easiest of them all since every gram of carbs brings in 2.7g of water into the muscle. But that strategy can lead to gaining fat.
Creatine, glycine and glutamine also increase intermuscular pressure so does glycerol. In fact, glycerol is used by both pre-contest bodybuilders and endurance athletes to keep the muscles hydrated.[/quote]
Thanks for your time coach, I’ll give it a shot. One more question if you don’t mind. How effective is an incline press or any chest press movement that isn’t lowered all the way to the chest as far as hypertophy is concerned.
I ask because I’ve torn both my rotator cuffs(surgery on one) and since then inclines down to the chin is about all I will be able to do for life it seems along with some machine or cable flyes. Is there any way to make this 3/4 press effective, or any suggestions on how to hit the upper pecs. Thanks for your help.
[quote]mmafan wrote:
First off do you think pistols o Bulgarian split squats are more effective for developing single leg strength? Also do you advise the full rom on the pistol?[/quote]
I really don’t like pistols, never did. I don’t like the lower back position it forces you to take. Bulgarian squats and various forms of lunges are superior.
[quote]mmafan wrote:
Secondly my father has just found out from an mri that he has a torn rotator cuff he is an avid lifter and has had this shoulder pain for about 4 months but never had it checked out. Now he is apparently having surgery on it Thursday.
While his arm is recovering, what kind of exercises do you suggest he should do? Thanks alot, I really appreciate the time and effort you put into helping all of us here at T-Nation. [/quote]
I never answer injuries related questions online. I feel that it is irresponsible to do so without being able to assess the client myself.
Recetnly I have been preparing for a PL competition coming up and hit a PR the other day of 515. On the video it seems I have my upper back crowned. I recollect in an article Eric Cressey saying it isnt necessarily a bad thing but the lockout was hard. How much does the upper back crown effect the fluidity in a lockout (imperative to avoid red lights) and are there good ways to work at this besides heavy rack pulls?
Just got my power back from that Damn Hurricane Ike. Question, I was clearing debris from my yard & picked up a fairly large limb went to pick it up & the unthinkable happened. I don’t know if I partially tore my bicep because it did not bruise but I know I tore one of my tendons because I now have that classic popeye bicep near my shoulder. Any suggestions?
coach-
after focusing for years on different supplementation to increase muscle mass and body composition, extensive reading has lead me to look more towards diet and gut health.
my own assesment of my body tells me the lack of proper absorbtion of my food coupled with the lack of proper elimination of toxins are what is holding me back from acheiving great results.
to tackle this problem i have experimented with fiber, flora, and intestinal lining support–all while maintaining a grain and dairy free diet.
i have seen immediate differences in my skin health (control of mild psoriasis), but feel i have not resloved this issue.
after a recent biosig measurement, i was told to try the HCL test and a liver detox protocol. i have found myself HCL difficient and have started supplementing with meals.
my frustration has always been the time and effort i put into my training and diet, but always feeling unsatisfied by the results. i have come a long way from someone who was 180lbs at 30%bf to 155lbs at 12.5%bf. hiwever that is not good enough for me. my goal is to be under 10%.
i feel like im stuck and keep going in circles with temp results when trying new theories but end up full circle after a longer term assesment.
any help or knowledge would be appreciated.
[quote]Redcarpet wrote:
Just got my power back from that Damn Hurricane Ike. Question, I was clearing debris from my yard & picked up a fairly large limb went to pick it up & the unthinkable happened. I don’t know if I partially tore my bicep because it did not bruise but I know I tore one of my tendons because I now have that classic popeye bicep near my shoulder. Any suggestions? [/quote]
See a doctor ASAP. There is only a certain timeline (about 30 days I think) for which a doc will do a torn bicep surgery.
[quote]Desideratus15 wrote:
Redcarpet wrote:
Just got my power back from that Damn Hurricane Ike. Question, I was clearing debris from my yard & picked up a fairly large limb went to pick it up & the unthinkable happened. I don’t know if I partially tore my bicep because it did not bruise but I know I tore one of my tendons because I now have that classic popeye bicep near my shoulder. Any suggestions?
See a doctor ASAP. There is only a certain timeline (about 30 days I think) for which a doc will do a torn bicep surgery. [/quote]
I talked to a physical therapist & he said it would be a waste of time to go see a Dr unless I want surgery for cosmetic purposes. Just did it yesterday & it feels a whole lot better but still pretty sore obviously, I have good ROM in shoulder but bicep still looks weird
Hi Thibs,
Just some quick praise for yourself and T-Nation contributers. I was recently chatting to a girl I used to work with and she was asking me was I on steroids.
She said when I first joined work I was reasonably muscly but over the past year I have just balooned (in a good way) and it got me thinking.
Before I joined my present work my routines came from Muscle and Fitness, since having access to the internet all day long and T-Nation and now all my training routines come from T-Nation, I have put on slabs of muscle.
So there you have it. T-Nation and its principles are musch more effective that the likes of Jo Weider. But then you already knew that!
Hi Thibs,
Just some quick praise for yourself and T-Nation contributers. I was recently chatting to a girl I used to work with and she was asking me was I on steroids.
She said when I first joined work I was reasonably muscly but over the past year I have just balooned (in a good way) and it got me thinking. Before I joined my present work my routines came from Muscle and Fitness, since having access to the internet all day long and T-Nation and now all my training routines come from T-Nation, I have put on slabs of muscle.
So there you have it. T-Nation and its principles are musch more effective that the likes of Jo Weider. But then you already knew that!
Hey CT,
Just got my first biosignature numbers in and I am somewhat surprised by the results and would be interested in your feedback as my practitioner is away for a week and I haven’t had a chance to review in detail.
Chin 6.4mm
Cheek 13.6mm
Pecs 8.6mm
Tris 19.1mm (ugh!)
Subscap 16.4mm
Midax 7.7mm
Supra-il 15.0mm
Umbili 14.4mm
Knee 5.0mm
Calf 7.0mm
For some reason I did not get quad and hamstring measurements. Overall BF 18%. Not pleased with the results but understand it is a starting point and things can only get better. Right? LOL.
Interested in your thoughts on first couple of plans of attack understanding best to target one or possibly two things at a time. I know Poloquin has a Test protocol but was wondering if you though a combination of ZMA/Tribulus Gold or Alpha Male would be ok to help get the Tris under control? Thanks for your help.
Hey coach i have asked a few question and never got answers i could use the help. On the protein intake how much protein should be supplements and how many grams of protein per pound of body weight THANK YOU
[quote]joajax wrote:
Hey CT,
Just got my first biosignature numbers in and I am somewhat surprised by the results and would be interested in your feedback as my practitioner is away for a week and I haven’t had a chance to review in detail.
Chin 6.4mm
Cheek 13.6mm
Pecs 8.6mm
Tris 19.1mm (ugh!)
Subscap 16.4mm
Midax 7.7mm
Supra-il 15.0mm
Umbili 14.4mm
Knee 5.0mm
Calf 7.0mm
For some reason I did not get quad and hamstring measurements. Overall BF 18%. Not pleased with the results but understand it is a starting point and things can only get better. Right? LOL.
Interested in your thoughts on first couple of plans of attack understanding best to target one or possibly two things at a time. I know Poloquin has a Test protocol but was wondering if you though a combination of ZMA/Tribulus Gold or Alpha Male would be ok to help get the Tris under control? Thanks for your help. [/quote]
Yikes; that is a huge triceps.
Thib,
For the Snatch-grip deadlift / Romanian deadlift / sumo deadlift combo sets in your most recent Monday With Thibs series, is it acceptable to set the bar down for 1-2 seconds between each rep to reset the grip on the Snatch-grip and sumo deadlifts? I usually do so between reps when I am deadlifting but was wondering if the touch-and-go style is what you’d prefer to see here over resetting between reps.