Thib's Q&A

Training
2961

Coach Thib,
My names John Fontana, I’m a fellow strength coach and I’d like to say thanks you have made a large impact on my coaching style.

Read your Monday article about Leucine and loved it but have a question that I have been asking colleges and even some RD’s but haven’t received a good answer to yet. I read in a text, that you have to be careful about the intake of aminos and making sure your are getting adequate amount of each. The text stated “Taking supplements containing large amounts of a single amino acid can effect the absorption of other amino acids if they share the same transport carrier.” What do you think about what the text says?

Just to cite it it’s Practical Applications in Sports Nutrition, Heather Hedrick Fink, p. 41

2962

Coach,

A question that has sort of two parts ot it:

  1. When training twice a day(same body-part, compound movements in the AM, Isolation in the PM) should I take a full serving of Surge after each session or should I split them up into two?

  2. I’m not sure what article or where I’ve read that you don’t like taking a recovery drink(Surge) during training as it minimizes the ability for the body to burn fat. Is this only for cardio or is it for both cardio and weight training?

2963

[quote]ronaldo7 wrote:
Coach,

A question that has sort of two parts ot it:

  1. When training twice a day(same body-part, compound movements in the AM, Isolation in the PM) should I take a full serving of Surge after each session or should I split them up into two?[/quote]

It depends on your goal. If you want to maximize growth, yes, go with a full serving after each workout.

If you are trying to stay as lean as possible, go 1/2 serving of Surge + 1 scoop whey protein + 10g glutamine after each workout.

[quote]ronaldo7 wrote:

  1. I’m not sure what article or where I’ve read that you don’t like taking a recovery drink(Surge) during training as it minimizes the ability for the body to burn fat. Is this only for cardio or is it for both cardio and weight training? [/quote]

Both. The glucose from the drink will be preferentially used for fuel over fat.

2964

Coach-

This questions had bugged me for awhile. I know u dont like talk in calories but idk how help to phrase it.

If a person goes from eating like 1500-1800 calories of bad food to 2500-3000 calories of good food. Can they still lose weight if they have a high body fat(20+)?
This is with a gradual increase of course.

  1. Do you still believe that if your are trying to maximise mass gains, to eat…

1.75g of protein per pound
0.75g of carbs per pound (mostly fruits/veggies)
0.5g of fat per pound

2965

[quote]Christian Thibaudeau wrote:
Adren wrote:
Christian Thibaudeau wrote:
Adren wrote:
Coach,

I remember you posted a small list of things that can contribute to fat gain in certain parts of the body but couldn’t find it again. So my question…

What contributes to fat gain in the glutes/hamstrings (primarily glutes) in a male?

Too much estrogen and/or progesterone in most cases.

Thanks for the quick reply Coach.

What would you recommend to counter act (or help lower, rather) the estrogen/progesterone production?

Resveratrol (Rez-V) first thing in the morning. And Charles’ Poliquin has several good products for that too (Estrodetox, DIM, etc.)
[/quote]

Good stuff, thanks again CT.

2966

Thib,

While the overall goal is to decrease inflammation, I’m assuming that some inflammation post-workout is necessary for the growth process to occur.

Given this, do you have any guidelines for anti-oxidant intake in the hours just prior to and immediately after a training session? i.e. limit intake, don’t sweat it, something else entirely perhaps

Related to this, would there be any reason to include a half to full serving of Superfood in the PW shake?

2967

Thib, is it true that bone density increases through consistent mechanical loading ? If yes, then are we talking about slight increase or “narrow shoulders” can actually become wide ones ? (not delts) Have you seen someone actually increase, say, wrist size or shoulder width by weightlifting ?

2968

[quote]Thy. wrote:
Thib, is it true that bone density increases through consistent mechanical loading ? If yes, then are we talking about slight increase or “narrow shoulders” can actually become wide ones ? (not delts) Have you seen someone actually increase, say, wrist size or shoulder width by weightlifting ?[/quote]

Mechanical loading (e.g. lifting weights) can increase bone density. However do not confuse bone density with bone structure.

Density means that the bone is built stronger, not necessarily bigger.

And even if the thickness of the bone might be somewhat increases, it will not be significant enough to get your shoulders wider!

2969

[quote]SouthsideMayhem wrote:
Thib,

While the overall goal is to decrease inflammation, I’m assuming that some inflammation post-workout is necessary for the growth process to occur.

Given this, do you have any guidelines for anti-oxidant intake in the hours just prior to and immediately after a training session? i.e. limit intake, don’t sweat it, something else entirely perhaps

Related to this, would there be any reason to include a half to full serving of Superfood in the PW shake?[/quote]

I’m not a big fan of antoxidant supplements. The recent literature on it is equivocal at best.

Superfood can be used post-workout, but I prefer to have it with solid protein meals.

2970

Coach,

Question on minimal fat gain while bulking.

On rest days do you consume the same amount of calories as days where you are training?

2971

[quote]paul496 wrote:
Coach,

Question on minimal fat gain while bulking.

On rest days do you consume the same amount of calories as days where you are training?
[/quote]

The only thing that changes is the post-workout shake, or lack of a shake.

2972

Ok cool.

Is this because the rest days are just as important as the training days?

2973

hey coach i want to know why is lying tricep extension on a decline bench better than the one done on a flat bench?

thanks in ADV

2974

[quote]devil007 wrote:
hey coach i want to know why is lying tricep extension on a decline bench better than the one done on a flat bench?

thanks in ADV[/quote]

EMG studies have shown a greater activation of the triceps by up to 10% when using a decline angle. Probably due to the greater stretch of the triceps.

2975

Hello Christian,

iam a recreational cyclist that wants to train seriously. Also i train already for years with weights.

Now i want to improve my cycling i have to become leaner (and lighter). How can i find a good balance between those two i.m.o. conflicting sports.

Whats your opinion?

2976

hey Thib

Can someone make his body to adapt to produce more testosteron longterm or is it mostly genetic?

2977

http://www.T-Nation.com/free_online_forum/diet_performance_nutrition_supplements/loading_at_the_end_of_a_diet

do you mind quickly skimming over the questions I posted in this short thread and responding here Thibs? Someone told me to just ask here

mucho appreciated

-Jeff

2978

[quote]actionjeff wrote:
http://www.T-Nation.com/free_online_forum/diet_performance_nutrition_supplements/loading_at_the_end_of_a_diet

do you mind quickly skimming over the questions I posted in this short thread and responding here Thibs? Someone told me to just ask here

mucho appreciated

-Jeff [/quote]

For the benefit of the readers this was your original post alng with my answers:

[quote]actionjeff wrote:
''If someone was finishing up a cut to a low BF and was depleted at the end, they would look a lot bigger in the muscles with the same BF if they replenished their glycogen stores right? [/quote]

Look bigger and fuller, yes. A LOT bigger, probably not. The difference will make an impact if your body fat is low, but this surcompensation effect only last a day or so.

[quote]actionjeff wrote:
Would you carb load to replenish your stores and then load stuff like creatine, glycerine (saw laroyal mention this) , water manipulation/loading? Anything else? [/quote]

I wrote a rather detailed article on this subject. Look for it, it’s called Getting shredded in 6 days or something like that.

[quote]actionjeff wrote:
Also, how much weight would you expect to gain, [/quote]

This is highly variable and depends on how much glycogen you can store among other things. Could be anywhere from 2lbs up to 15lbs if one drinks a lot (but this will blur definition). My personal record is 23lbs in 6 hours… NOT a comfortable feeling.

But for physique-enhancement purposes one should gain around 3-5lbs of scale weight. More than that would likely result in blurred definition.

[quote]actionjeff wrote:
would this result in looking significantly fatter/losing definition? [/quote]

It could, that’s the problem. If you ingest too much carbs or drink too much, you will retain a lot of water and some of it will be beneath the skin, which will blur out definition. This is called ‘‘spilling over’’.

Peaking physically is not easy as each body is different.

I often noticed that people will look better after a carb-up day THEN a low-carbs day (e.g. load on Saturday, low-carbs on sunday, look best by monday). This is because you will still hold much of the stored glycogen (muscle look full) while the low carbs day will help you flush out excess water that might make you look less defined.

[quote]actionjeff wrote:
I want to look as big as possible for a few weeks while on vacation[/quote]

  1. Why do you want to look as big as possible, to intimidate other men at the beach or to impress the girls? Trust me, they will NOT notice a 2-5 (or even 10)lbs difference.

  2. You can’t maintain a carb loaded peak for long. The surcompensation effect is quickly lost and continuing to eat more and more carbs is more likely to make you gain fat.

2979

[quote]gigigo wrote:
hey Thib

Can someone make his body to adapt to produce more testosteron longterm or is it mostly genetic?[/quote]

It is possible to manipulate your hormone levels through training, diet and supplementation. You will not reach ‘‘steroid-like’’ levels, but you can increase your production to the high end of what is naturally possible.

Some people will have a harder time doing so, but everybody can improve.

Some things to consider:

  • Don’t neglect fats. Fat, or more precisely cholesterol is necessary to the production of testosterone. And increased fat intake is correlated with higher testosterone levels. I obviously recommend mostly good fats like fish oil, coconut oil, borage oil as well as the fat found naturally in the meat you eat.

  • Do not overdo aerobics. Excessive cardio has been linked to lowered testosterone levels.

  • Avoid sugars and foods that is chemically enhanced (if you can’t pronounce of the ingredients on the list, don’t eat it!)

  • Train heavy on compound movements. Lifting above 80% of your max has been shown to lead to higher testo levels than lifting lighter. Similarily, compound movements, especially those involving the hips and that put you in a ‘‘life or death’’ situation (squats, deadlifts, power clean, for example) can lead to slightly higher testosterone levels

A good supplement protocol could look like this:

WEEK 1
UPON WAKING UP
Receptormax 2 capsules
Rez-V 3 capsules

With breakfast
Panthetine supreme (www.charlespoliquin.net) 1-2 capsules
Licorice supreme (www.charlespoliquin.net) 2 capsules

With lunch
Panthetine supreme 1-2 caps
Licorice supreme 2 caps
Receptormax 2 capsules

With Supper
Panthetine supreme 1-2 caps

WEEK 2
UPON WAKING UP
Receptormax 2 capsules
Rez-V 3 capsules

With breakfast
Panthetine supreme (www.charlespoliquin.net) 1-2 capsules
Holy basil supreme (www.charlespoliquin.net) 2 capsules

With lunch
Panthetine supreme 1-2 caps
Holy basil supreme 2 caps
Receptormax 2 capsules

With Supper
Panthetine supreme 1-2 caps

WEEK 3
UPON WAKING UP
Receptormax 2 capsules
Rez-V 3 capsules

With breakfast
Panthetine supreme (www.charlespoliquin.net) 1-2 capsules

With lunch
Panthetine supreme 1-2 caps
Receptormax 2 capsules

With Supper
Panthetine supreme 1-2 caps
TRIBEX 3 caps

30 minutes before bed
TRIBEX 3 caps

WEEK 4
UPON WAKING UP
Receptormax 2 capsules
Rez-V 3 capsules

With breakfast
Panthetine supreme (www.charlespoliquin.net) 1-2 capsules
Androgen excellence (www.charlespoliquin.net) 2 capsules

With lunch
Panthetine supreme 1-2 caps
Androgen excellence (www.charlespoliquin.net) 2 capsules

With Supper
Panthetine supreme 1-2 caps

2980

that is exactly what I was looking for, thanks so much for the response. Great info! very helpful

I checked out that article. I figure you are probably right and such a protocol is useless for me right now. So I should just worry about coming off dieting.

[quote]Christian Thibaudeau wrote:

  1. Why do you want to look as big as possible, to intimidate other men at the beach or to impress the girls?
    [/quote]

I don’t understand the difference =)

If you don’t mind, here’s just a few others questions related to the same subject that I posted in the thread:

(1) what are your thoughts on compounds like creatine and glycerine for muscle fullness during dieting? or just after.

(2) any recommendations on how to transition to normal eating so I don’t get fat during my few weeks off. Would I skip a carb up or w/e and just slowly introduce reintroduce carbs for a couple weeks prior to leaving school?

I don’t know if CKDs require any special treatment. I basically don’t know anything, hah.