Coach,
I was thinking about doing a Cyclical Carbs Diet(McDonald’s UD2.0) to try and shed this last little bit of fat around my waist while maintaining my LBM.
Upon further review, and after reading much of your writings, perhaps a Targeted Carbs approach would be better as I don’t do well on carbs and his HUGE carb loads frighten me so to speak especially since I am within striking distance of my goals.
Since I train first thing in the morning(7:30ish), is there a certain set of rules in regards to food and supps that would be optimal for this time?
ALSO, do you advocate a cheat meal/day/carb up/re-feed, or whatever else people call it when doing a Targeted Carbs approach?
Again the goal is to be as lean as possible and maintain, even possibly gain a little bit in LBM.
Hey Coach new to the site so i decided to capitalize on the moment to ask a professional about this. I started to workout seriously in June when I got a job at a local gym. I started to take BSN-Cellmass (didn’t read about the report from the supplement police till a week ago).
Anyways when I was taking the creatine I had formed back ache. I had done a report on it in college but didn;t read anything about this “side-effet”. So my question is why would creatine cause that to happen to me? (I’m off it now and don’t have any ache on my back anymore and haven’t changed my diet since then so I ruled that out) Have you heard anything of this before?
Hey Coach new to the site so i decided to capitalize on the moment to ask a professional about this. I started to workout seriously in June when I got a job at a local gym. I started to take BSN-Cellmass (didn’t read about the report from the supplement police till a week ago).
Anyways when I was taking the creatine I had formed back ache. I had done a report on it in college but didn’t read anything about this “side-effect”. So my question is why would creatine cause that to happen to me? (I’m off it now and don’t have any ache on my back anymore and haven’t changed my diet since then so I ruled that out) Have you heard anything of this before?
[quote]duffyj2 wrote:
Thibs,
Do 100-rep sets have a place in the training of athletes? What kind of phase would you use them in (intensification etc.)? Thanks.[/quote]
hi CT
what do you think of high intensity cardio-intervals(IBUR)on OFF days on lean muscle mass gaining phase with 150-200g carbs on training days and 50-100g on OFF days?
In a fat-loss phase using metabolic pairings twice a week and 2 strength sessions per week, would you treat post-workout nutrition the same on both types of days? (i.e. treat both days as strength training and consume the same PWO shake)?
[quote]Christian Thibaudeau wrote:
duffyj2 wrote:
Thibs,
Do 100-rep sets have a place in the training of athletes? What kind of phase would you use them in (intensification etc.)? Thanks.
For rehab and restorative goals[/quote]
Great. I’ll try them in my next program and see if they work for me.
In a fat-loss phase using metabolic pairings twice a week and 2 strength sessions per week, would you treat post-workout nutrition the same on both types of days? (i.e. treat both days as strength training and consume the same PWO shake)?[/quote]
Yes, and depending on your current level of leanness I’d go with:
0.3g of protein per pound
0.2g of glutamine per pound
0.1 to 0.2g of glycine per pound
or (if you are 12% or less)
0.3g of protein per pound
0.1g of glutamine per pound
1 scoop Surge
0.1 to 0.2g of glycine per pound
In a fat-loss phase using metabolic pairings twice a week and 2 strength sessions per week, would you treat post-workout nutrition the same on both types of days? (i.e. treat both days as strength training and consume the same PWO shake)?
Yes, and depending on your current level of leanness I’d go with:
0.3g of protein per pound
0.2g of glutamine per pound
0.1 to 0.2g of glycine per pound
or (if you are 12% or less)
0.3g of protein per pound
0.1g of glutamine per pound
1 scoop Surge
0.1 to 0.2g of glycine per pound
[/quote]
OK, so at 180lbs and >12%, that’s 53g protein, 36g glutamine and 18-36g glycine.
The glutamine I have is 5g per heaping teaspoon, but the info says there’s 1000mg (1g) L-Glutamine per 5g serving. Do I need 7 heaping teaspoons or 36 to get the amount you recommend? If I need 36 of this current product, can you (or someone else knowledgable reading the thread) point me towards a better product with more L-glutamine in a smaller portion size?
Coach, If i’m eating a protein/fat/veggie lunch at around 1p.m and do not train until 5-5:30p.m what would you do meal wise to lead up to that training time? Thanks in advance for any helpful advice.
[quote]Eazy wrote:
Coach, If i’m eating a protein/fat/veggie lunch at around 1p.m and do not train until 5-5:30p.m what would you do meal wise to lead up to that training time? Thanks in advance for any helpful advice.[/quote]
At around 3 I’d have 50g of almonds with 1 scoop of protein.
If you are training to gain max size, consume a serving of Surge (33g protein, 50g carbs, 13g BCAA) 15 minutes prior to the session.
If you are trying to lean out, only have 30g of protein and 10-20g of BCAA 15 minutes prior.
OK, so at 180lbs and >12%, that’s 53g protein, 36g glutamine and 18-36g glycine.
The glutamine I have is 5g per heaping teaspoon, but the info says there’s 1000mg (1g) L-Glutamine per 5g serving. Do I need 7 heaping teaspoons or 36 to get the amount you recommend? If I need 36 of this current product, can you (or someone else knowledgable reading the thread) point me towards a better product with more L-glutamine in a smaller portion size?[/quote]
It’s 5g of total glutamine. So for 35g, 7 scoops is fine
For the glycine, START LOW. A lot of people don’t tolerate it well. Start at 5g and gradually titrate your dose up.
[quote]Christian Thibaudeau wrote:
GoDawgs wrote:
Coach, I’m looking to build up both my clean and my snatch. Do you suggest trying to make gains in both lifts in the same training phase? Or should I try to build up each lift in separate training phases?
BTW, do you happen to know of any Olympic lifting coaches in the Seattle, WA area?
Both lifts can be trained an improved at the same time since the basic motor pattern of these two lifts is similar.
You could use the ‘‘regular’’ olympic lifting template of training both lifts in the same session (snatch before clean) or the one used by Pierre Roy, former coach of the Canadian national team, who devoted two days a week to the snatch and two days a week for the clean.[/quote]
Thanks for the reply. I’m going to use the method devoting two days for the snatch and two for the clean individually. I did a google search for “Pierre Roy weightlifting” and actually came across one of your articles, “Bulgarian loading secrets for strength”. Can those loading parameters be used for training phases using both the snatch and the clean?
If possible, would you please explain the where, when, why, and how (programming parameters and placement within a workout and training week, etc.) behind utilizing strength-stability movements with examples such as a unilateral/1-arm DB “two point” row or movements such as those in Mike Boyle’s article “The Real Core Exercise”.
I’d also like to get your thoughts on when to train “core” stability and strength for other muscle groups separately versus when to integrate the two.
example 1: anti-rotation chop or lift for core stability and “three-point” 1-arm DB row versus 1-arm DB “two point” row while resisting the temptation to let the torso rotate
example 2: anti-rotation chop or lift for core stability and barbell lunge versus lunge with unevenly-weighted pair of DB’s or DB only in the hand opposite the side of the working leg