Thib's Q&A

Training
3081

I appreciate the answer, i have been dosing eggs @ 18 a day for years re Girondas super shakes

Cream (half and half)
12 eggs (raw)
Water and Ice
Pure protein powder (quality whey/or milk and egg)

The thought that i was not digesting them made me a little ill with the thought of how much money i have spent !

Now if i may borrow some more of your time, in your years doing this have you ever tried dosing Carnitine ?
From Gironda’s info and from what i can see it is manufactured in your body from the essential amino acid lysine and is meant to aid the body mobilize fat for energy production over the long haul.

Do you have any thoughts on this ??

3082

Thanks again Thibs.

I have 1 more question for you.

How do you feel about ribose as a carb source?

3083

Thib,
In several of your articles you briefly touch on training programs specifically for ectomorphs. And unfortunately the ectos in the Physique clinic didn’t last long. Is there somewhere to find more detailed/expanded information on how you feel someone of this body type should train, eat, and rest for size and strength? If not, would you consider addressing this in a future article? Thank you very much.

3084

[quote]Christian Thibaudeau wrote:
ronaldo7 wrote:

  1. For my goal the amount of fat that has to be lost isn’t much so I don’t want to go into ketosis since it will take that much more time to transition off to higher carbs which is the approach I will use when I start the lean mass phase.

What would you reccomend as far as carb intake to optionally lose fat while not burning fat/ketones for fuel?

Around 0.75g per pound of bodyweight

ronaldo7 wrote:
2) If there is such a way. When should the carbs be consumed?

Peri-workout as much as possible.

Half of your carbs post-workout
1/4 of your carbs pre/during workout
The other quarter should be consumed in the meal 90 minutes after your workout

ronaldo7 wrote:
3) Should there be a carb-up meal even if I will not be using fat/ketones for fuel?

No
[/quote]

Thanks coach.

One last question and I will stop for a while :P.

What is the best way to deplete glycogen stores in the muscle and how long does it take on average? I’m wondering because Thanksgiving is coming in about two weeks and since I will be in a fat-loss phase I would like to enjoy a few treats without feeling like I’m storing a bunch of fat.

Would keeping the carbs bellow 50g and doing a regular split routine with some HIIT a week prior to the feast be ideal to deplete the glycogen making the thanksgiving day a “free-day” as long as I don’t go into a binge and eat a million calories?

3085

Coach

Are intensification and accumulation blocks useful for bodybuilding pourposes yet?

Or it’s fine progress in conjugate line (under variables of load, density, TUT, rest intervals, etc)

Thanks

3086

[quote]Christian Thibaudeau wrote:
ronaldo7 wrote:
2) If there is such a way. When should the carbs be consumed?

Peri-workout as much as possible.

Half of your carbs post-workout
1/4 of your carbs pre/during workout
The other quarter should be consumed in the meal 90 minutes after your workout[/quote]

Thib, when on a mass gaining phase while trying to keep fat gain on the lower side, would you still recommend keeping the carbs peri-workout as much as possible? I am currently 180lb, 15%bf and having 1.5g carbs daily (270g). I am consuming 35g at breakfast, (0.75g) 135gpwo shake (your max amount for a pwo shake), and 100g pwo meal.

  1. Would it be better to eliminate the breakfast carbs and have them pre-workout instead?

  2. Is there a better option to split up the 1.5g of carbs?
    ex. 0.75g pwo shake, 0.75g pwo meal?

  3. Is a second pwo meal even an option? Or when is another time I can have carbs if I am willing to accept a little fat gain?

Thanks Thib, greatly appreciated if you have the time, I tried to simplify this as much as possible.

3087

Thib, what grip do you personally prefer in pull-ups? I believe you vary them, but maybe some more than the others?

3088

Thibs, what are your thoughts on muscle ups? Ever use them?

3089

aftercareamerica wrote:
hey TC

I need a quick fix. I know one does not really exist but I must ask anyways.

I need to lose 15 to 20 pounds in a little less than a month.

i am willing to do whatever it takes…

I also do mma training 5 days a week but its not working well for fat loss…
so should i go…
NO carbs, lots of cardio, and heavy weights?..??

CHRISTIAN THIABADEU WROTE
Is it for looks or to make weight for a contest?

AFTERCAREAMERICA WROTE:
CT,
First of all thank you so much for your speedy response. I know how dam busy you are.

As for the reason…Its purely for looks.I want to look good in the hot tub when my GF gets here. My body is extremly stubborn of letting go of my love handles even when i am pretty skinny everywhere else.

Right now though I am true fat boy…I need to lose as much as possible before new years…

so yes its for cosmetic purposes

im 510 and 210 pounds. its weird though because im very agile, mobile and flexible and am able to move like a smaller, more in shape person…i just dont LOOK like it…

3090

hi
i have read the BCAA roundtable and many of them said extra BCAA are unnecessary while already on high protein diet
i am 150 lbs on lean muscle mass phase

my question: is it still ok to have 25g of BCAA during workout?
would it be better to spread BCAA in 5g/meal?

thank you

3091

[quote]totti13 wrote:
hi
i have read the BCAA roundtable and many of them said extra BCAA are unnecessary while already on high protein diet
i am 150 lbs on lean muscle mass phase

my question: is it still ok to have 25g of BCAA during workout?
would it be better to spread BCAA in 5g/meal?

thank you[/quote]

The best method with BCAAs is to use a large dose during your workout (up to 0.2g per pound)

3092

[quote]aftercareamerica wrote:
aftercareamerica wrote:
hey TC

I need a quick fix. I know one does not really exist but I must ask anyways.

I need to lose 15 to 20 pounds in a little less than a month.

i am willing to do whatever it takes…

I also do mma training 5 days a week but its not working well for fat loss…
so should i go…
NO carbs, lots of cardio, and heavy weights?..??

CHRISTIAN THIABADEU WROTE
Is it for looks or to make weight for a contest?

AFTERCAREAMERICA WROTE:
CT,
First of all thank you so much for your speedy response. I know how dam busy you are.

As for the reason…Its purely for looks.I want to look good in the hot tub when my GF gets here. My body is extremly stubborn of letting go of my love handles even when i am pretty skinny everywhere else.

Right now though I am true fat boy…I need to lose as much as possible before new years…

so yes its for cosmetic purposes

im 510 and 210 pounds. its weird though because im very agile, mobile and flexible and am able to move like a smaller, more in shape person…i just dont LOOK like it…[/quote]

Go low-carbs … no more than 50g per day
Protein should be at around 300-325g per day
Fats should be at around 100-115g per day
I suggest consuming 20g out of those 100-115 in the form of fish oil
Eat green veggies with each meal

Post-workout use 50g of whey protein, 20-30g of glutamine and 10g of glycine

For your love handle I would suggest supplementing with the product Fenuplex (www.charlespoliquin.net).

3093

[quote]Christian Thibaudeau wrote:
totti13 wrote:
hi
i have read the BCAA roundtable and many of them said extra BCAA are unnecessary while already on high protein diet
i am 150 lbs on lean muscle mass phase

my question: is it still ok to have 25g of BCAA during workout?
would it be better to spread BCAA in 5g/meal?

thank you

The best method with BCAAs is to use a large dose during your workout (up to 0.2g per pound)[/quote]

thank you

3094

[quote]Thy. wrote:
Thib, what grip do you personally prefer in pull-ups? I believe you vary them, but maybe some more than the others?[/quote]

My personal favorite is the parallel grip pull-ups as it is generally the one that puts the less straight on the shoulders and allow you to do more weight/reps.

But you are right, I do include several variations.

3095

[quote]Italiano wrote:

  1. Would it be better to eliminate the breakfast carbs and have them pre-workout instead? [/quote]

From my experience, yes. However, in that case also ingest 25g of whey isolate and 10g of BCAAs .

[quote]Italiano wrote:
3. Is a second pwo meal even an option? Or when is another time I can have carbs if I am willing to accept a little fat gain?

[/quote]

I used to recommend in the morning. But now, after discussing it with Charles, I’m leaning more toward before bed. This strategy increases serotonin production which promotes relaxation and quality sleep.

3096

Hey Thib,

Have a rather interesting experience I’d like to share with you.

The last few days I’ve just been ravenously hungry. I’ve easily been putting away 4k calories (I’m 5’7", 180 pounds, pretty lean). And while I’ve felt pretty guilty about it, I haven’t seemed to have gained any fat! Like… at all. In fact, I might have even gotten leaner…

I’ve been getting less than 50 grams of carbs per day and I’m basically wondering if somehow since my insulin levels are so low that I am simply not storing any of the excess calories as fat…?

Crazy.

-Stu

3097

Hi coach
I’ve been supplementing with zinc for a month or so with a daily dose of 120-135mg (45mg three times a day during meals). Lately I’ve felt nauseus after taking the pills.

First I thought it was because I was taking them on an empty stomach and switched to taking them during or after meals. But now even that does not help. Previously I used 90mg of zinc for a few months (30mg two to three times a day) with no signs of nausea.

So is the dosage too high or should I spread it through out the day or should I just take the nausea as a sign that I am no longer zinc deficient and can lower the dosage to 60-90mg?

3098

mr thib hello from greece i want to ask some question about strength training.first of all i am a competitive weightlifter.

so i want to give me a supplement plan for weightlifters(i am 100 kgrs 20% body fat and i want to lose body fat stay in the same kilos and increase lean muscle mass.can you give me sample exersises to be stronger in my abs and lumbars(a sample program if you can.)

do you know books about hungarian or poland and rumanian weightlifting methods?do you know a company who sells power rack or do you know how can i built a power rack with my self?tribulus or beta ecdysterone and why?how much dosages of it and when during the day?

how many sets and reps for pure strength in classical lifts and how many in assistance exercises?and at last send the Biotest nutrition supplements in abroad?please if you can answer in my questions you help me very much.i am looking forward to hearing for you.makis from greece.

3099

[quote]Christian Thibaudeau wrote:
Italiano wrote:

  1. Would it be better to eliminate the breakfast carbs and have them pre-workout instead?

From my experience, yes. However, in that case also ingest 25g of whey isolate and 10g of BCAAs .

Italiano wrote:
3. Is a second pwo meal even an option? Or when is another time I can have carbs if I am willing to accept a little fat gain?

I used to recommend in the morning. But now, after discussing it with Charles, I’m leaning more toward before bed. This strategy increases serotonin production which promotes relaxation and quality sleep.[/quote]

Thanks Thib! Is there any guideline you follow for pre-workout carbs? Or for the whole pre/peri/post workout shake(s) altogether?

In an earlier post, you have stated that you recommend 1.5g carbs max in the pwo workout period, and 0.75g max in the pwo shake (but prefer 0.5g). Since I am having 1.5g of carbs daily and trying to keep fat gain to a minimum, which is the better option? Or could you please give me your opinion?

  1. 0.75 pwo shake, 0.75g pwo meal
  2. 0.25g pre-workout, 0.75g pwo shake, 0.5g pwo meal
  3. 0.5g pre-workout, 0.75g pwo shake, 0.25g pwo meal

Thanks Thib, greatly appreciated as always.

3100

[quote]Christian Thibaudeau wrote:
MangoFighter wrote:

  1. Would it be detrimental to take vitamin c before and after all the workouts?

Vitamin C, at the correct dose can help lower cortisol. However if you take too much it can be a pro-oxydant, which is a bad thing.

No more than 500mg combined.

MangoFighter wrote:
2. Can I take caffeine on the restorative days?

You should stop or severely limit the intake of any stimulant, caffeine included. One coffee in the morning is fine, but do not use stimulants or caffeine supplements.

MangoFighter wrote:
3. Would it be detrimental to take r-ALA towards the end of all the workouts, not just the Thursday Workouts?

No.

MangoFighter wrote:
4. Can i take some creatine and Flameout to bolster this program? If so, when should I take the creatine?

Sure… 5g in the morning, 5g pre-workout, 5g post-workout, 5g in the evening.

On your off days only in the morning and evening.[/quote]

thank you very much