[quote]Christian Thibaudeau wrote:
sarah1 wrote:
Hi CT-
I’ve been increasing cals but my body is responding by burning more so I can increase further! BUT I want to keep it lean. I’m finding I get more energy and better workouts with some carbs…but I don’t want to add too many. My current protocol is:
1 serving berries, 20-30 (sometimes 40 I’ve been so hungry) g. of whey (so totals like immediately upon waking and 15 min beforew orking out.
20g. of BCAAs and glutamine druing but I’ve been hungry and started drinking Surge DURING my workout the last 3 workouts!
Either started during or all after I have 1 scoop of Surge, but I have started frequently having 1.5-2 scoops, so a total of 17-30g. of carbs here.
I also eat 20g. of whey after my workout
1-1.5 hours later I eat 40g. of protein (ostrich, shake) and 12-20g. of carbs from fruit and 10ish g. of carbs from TONs of veggies.
2-3 hours after this I switch to fats and have my mega dose of fat for the day which is 5 oz. of fatty salmon YUM
So on training days my total carbs are usually at 150ish and on arms days closer to 120ish, and on off days closer to 100ish. My fats are at 55-65g. I weigh 107 give or take.
SO…what option would keep me leanest:
Add more Surge immediatly after
Add surge DURING
Add more fruit before
Add more fruit 1.5 hours after
Add more complex carbs (sweet potatoe) 1.5 hours after
No more carbs, just more fat…
Thank you!
Add 1 piece of fruit and roughly 30g of complex carbs 1:5 hours post-workout
Go ‘‘old school’’ and add 1 tablespoon of MCT oil with your 3 main meals.[/quote]
Sweet - short and simple. Will do.
Oh - does it make a diff. if I drink my 1 scoop of surge DURING or is it best kept for after?
Coach, I just found out that I have mono, so I am out of commission for a while. I know that I am literally only supposed to rest and recover. But, would taking creatine and bcaas aid in recovery? Or anything else? Glutamine, perhaps?
coach,
i have another question in regards to insulin sensitivity and cortisol issues diagnosed from biosig. is it a good idea to take Alpha Male or TRIBEX at t same time? or will this potentially aggravate the situation? and if so when would be a good time to introduce?
thanx
[quote]emenef wrote:
coach,
i have another question in regards to insulin sensitivity and cortisol issues diagnosed from biosig. is it a good idea to take Alpha Male or TRIBEX at t same time? or will this potentially aggravate the situation? and if so when would be a good time to introduce?
thanx[/quote]
It will not aggravate it as these products have no direct impact on insulin sensitivity. However it’s kinda dumb to be taking both at the same time since Alpha Male does include the ingredient found in TRIBEX.
Thanx very much. I probably worded that weird. I meant either or product.
2 more questions if possible.
What are the 3 testosterone supps that you cycle?
2.You mentioned you were using capsacim extract for fat loss. How were you using it? And where would you get it?
Thanx again
[quote]emenef wrote:
Thanx very much. I probably worded that weird. I meant either or product.
2 more questions if possible.
What are the 3 testosterone supps that you cycle?
2.You mentioned you were using capsacim extract for fat loss. How were you using it? And where would you get it?
Thanx again
[/quote]
Alpha Male
Androgen excellence by Poliquin
Either Yang R-ala by Poliquin or ReceptorMax by Biotest
Hey Coach. I had a theoretical question about bodyfat loss. How much bodyfat would one be able to lose in a single day if they fasted (nothing but water / fluids) and did numerous sessions of intense cardio. Perhaps you would run on a treadmill early morning, rest then do sprints for 30 minutes rest, biking, circuit training, etc. If one were to completely overwork themselves from sun up to sun down could it benfit them just as much as several short cardio sessions throughout the week?
First, I would like to thank you for all your sound advice, especially considering that it is received free of charge.
Three quick questions…
(1) If a person can’t perform a body-weight pull-up or chin-up, then you prefer cable pull-downs or machine assisted pull-ups? I know that many coaches hate both, so I would like to read your thoughts about it.
(2) With the multi-grip pull-up, is the rep scheme the same as the multi-angle press (8-10/MAX/MAX)from your chest blast article?
(3) Is it too much to do a 5x5 and a multi-angle rep scheme of(8-10/MAX/MAX)for the same muscle on the same day (e.g., BB benchpress 5x5 and DB multi-angle press)?
Sorry for having more than one question, but I thought it would be ok since they can be answered very quickly.
Can 1-2 servings of Power Drive per day while on a low-carb diet help keep catecholamine levels up somewhat? And can a periodic carb-up(based upon level of leanness) help elevate sympathetic nervous system output, and if so, for approximately how long?
I was also curious if the carb-up guidelines in your “Refined Physique Transformation” article can be applied to someone even if that person is not training. I’m helping a co-worker who does not currently train to re-structure his diet. Would his lack of training require some modification to the article guidelines? i.e. if he is 10-12% bodyfat, use the guidelines for someone who is 12-15% bodyfat?
(1) If a person can’t perform a body-weight pull-up or chin-up, then you prefer cable pull-downs or machine assisted pull-ups? I know that many coaches hate both, so I would like to read your thoughts about it. [/quote]
I don’t hate the lat pulldown, it’s a good back exercise. But it is not substitute for chins/pull-ups.
If someone can’t do full pull-ups I recommend jumstretch bands assisted pull-ups; it’s the only type of assisted pull-ups that has a carryover to pull-ups. You gotta buy a jumpstretch bands pack from www.elitefts.com. Loop around the band to the high portion of the chin station, the other end will hand down. Put your feet on that second end and do your chins. The band will help you lift yourself. They will provide more help from the start and less at the top which is great to get you ready for regular chin/pull-ups.
[quote]dphillips wrote:
(2) With the multi-grip pull-up, is the rep scheme the same as the multi-angle press (8-10/MAX/MAX)from your chest blast article? [/quote]
Yes
[quote]dphillips wrote:
(3) Is it too much to do a 5x5 and a multi-angle rep scheme of(8-10/MAX/MAX)for the same muscle on the same day (e.g., BB benchpress 5x5 and DB multi-angle press)?[/quote]
That’s fine. In fact that is similar to something I do… 1 strength lift, 1 multi-angle lift, 1 isolation lift
Thib, not sure if you are still answering questions in the article discussion thread, sorry sorry in advance.
About exercises B1: decline arc rows and B2: decline rows in your recent article “you don’t know jack about your back”. Which is the correct routine or best option for size?
Should you complete the right arm doing B1, then immediately do B2 with the right arm…
then switch to the left arm and do B1 then B2? Or would it be a better option to do B1 with the right arm, then B1 with the left arm, then move onto B2 with the right arm, followed by B2 with the left?
Thanks
You have written many arm priorization articles so this might be kinda boring question but… How would you prioritize arms if increasing training frequency is not an option??
Another (no arms) question Would it be a qood idea to use low reps (3-5 + 6-8) and higher loads in one workout and more reps (8-10 + 10-15) and less weightin the next or is it better to use both types of rep schemes all in one workout (like hss-100)?
I’m starting on an insulin/cortisol lowering protocol right now. Also adding Ultra HCI with meals. I’m going to be taking ACV and cinnamon before meals. Holy basil twice a day. Fenugreek and l-leucine with meals. Upping my dose of fish oils to about 15 g/day with about 3 g l-carnitine. I’m going to up my BCAA to approx. 16 g peri-workout and maintain my post workout carb/protein shake.
I currently follow a paleolithic-type diet with only trace carbs on non-workout days.
Does this sound like a reasonable plan for a couple months, or overkill? I’m curious on your opinions on whether I should discontinue HOT-ROX Extreme during this protocol.
Thanks for any info and opinions!
I would need an advice as I am now looking to develop what is lacking, my main issue being the pecs which are in my opinions too much in \ ← this kind of shape even though there’s not much fat on them.
I am switching back on a split program soon and want to try fixing this issue. I was thinking on concentrating on inclined bench press, inclined flies with out->in rotation (like in one of your monday’s series if I remember right), and pull overs. First, am I missing something else that could be good?
Second issue is, should I still include regular bench and declined ones (or dips) for the lower part, at a lower frequency perhaps? I saw from your last book that regular bench wasn’t in your top exercise coz most people weren’t able to get th emost out of them and just ended up with huge shoulders, so this exercise is most likely the one to drop for a while in my case I guess (seeing my shoulders) isn’t it.
I would need an advice as I am now looking to develop what is lacking, my main issue being the pecs which are in my opinions too much in \ ← this kind of shape even though there’s not much fat on them.
I am switching back on a split program soon and want to try fixing this issue. I was thinking on concentrating on inclined bench press, inclined flies with out->in rotation (like in one of your monday’s series if I remember right), and pull overs. First, am I missing something else that could be good?[/quote]
Do the following exercises for your chest:
Incline DB press 5 sets of 6-8 reps
Wide-grip bench press lowered to the neck 4 sets of 8-10 reps
CABLE incline flies 3 sets of 10-12 reps with a 2 seconds squeeze on each rep
Dips with the elbows flared out and the torso leaning forward - no weight - 3 sets of max reps
You have written many arm priorization articles so this might be kinda boring question but… How would you prioritize arms if increasing training frequency is not an option??[/quote]
On top of your regular arm workout, add 1 exercise for biceps and 1 exercise for triceps at the end of every other training sessions (3-4 sets of 8-10 reps each)
[quote]TMT wrote:
Another (no arms) question Would it be a qood idea to use low reps (3-5 + 6-8) and higher loads in one workout and more reps (8-10 + 10-15) and less weightin the next or is it better to use both types of rep schemes all in one workout (like hss-100)?
Thansks for your time… [/quote]
Both can be very good. I personally like to use one heavy exercise and perform the assistance work with higher reps.
I started using your Metabolic Pairings today (specifically the Power Clean + Push press/burpee and Snatch Grip Deadlift/3-way DB swing combos) and I was wondering if it’s best to reduce the weight used on the first lift of each pair as fatigue sets in over progressive sets or if it is best to just use the same weight throughout using the heaviest weight that allows completion of all reps in all sets with good form?
I feel like the second option is best even though the first set will be fairly easy, but I am not sure why I think this is the right answer.
BTW, today’s session kicked my butt at 3 cycles of the 2 pairings above…just brutal! Thanks!
Thanks Thib, I’ll follow this to the letter (I assume putting the flyes at the end obviously). You also definetely deserve an A+ for how fast you replied to this.
Will do.