CT,
When setting calories for a Ketogenic diet, is the formula any different than for a standard low carb diet? I am 5’10", 215lbs and about 18%bf, looking to get down to 10%. I do double day training, and was going to shoot for about 3k cal a day. All the other calorie calculators I’ve found have me around 3500-4000 for maintenance, so I thought 3k would be about good to cut.
Any advice?
coach thibs,
I’m a type 1 diabetic and have found it extremely hard to stay as lean as I want. I also play basketball. One of my main problems is that when trying to eating low carb, my body tends to convert the fat and protein to glucose on an inconsistent basis, which can make my blood glucose spike.
It just seems that it’s nearly impossible to truly eat low carb to stay lean during sports as a diabetic. I’m really interested to hear ur advice and,or experiences with diabetic athletes. Thanks a bunch.
CT,
If possible, would you please list the instances when you would and also those when you would not recommend consuming a protein + carbs shake either before or before and during a training session (either weight training, ESW, or weight training + ESW).
I know a lot of factors can potentially effect the decision to consume or skip such a drink, which is why I ask this. (e.g. session volume, intensity, type, duration; current goal- fat loss, muscle gain, body comp/strength maintenance, strength and power/overall performance)
Just a congratulatory note, i would presume your legs are the most dominant body part for you… GREAT sweep.
Do you have any more pictures from that show, even just a back shot.
Again, great physique and nice pose.
[quote]300andabove wrote:
Just a congratulatory note, i would presume your legs are the most dominant body part for you… GREAT sweep.
Do you have any more pictures from that show, even just a back shot.
Again, great physique and nice pose not very often one sees someone doing it.[/quote]
olympic weightlifting.
Hi Coach
i want to do a bench specialisation program and was wondering if you would change or add anything to your 8 weeks to a record bench program posted a few years ago?
thanks
Rob
[quote]300andabove wrote:
Just a congratulatory note, i would presume your legs are the most dominant body part for you… GREAT sweep.
Do you have any more pictures from that show, even just a back shot.
Again, great physique and nice pose.[/quote]
I was actually not in good shape for the show. I overdieted and lost 10lbs of lean body mass in the last 4 weeks prior to the show.
To give you an idea, that triceps shot was taken 5 weeks out.
Hey Thib,
I’m a beginner and I was wondering how frequently I should deadlift and squat. Right now I’m 5’9’ at 177pounds with around 14% bodyfat and I’m doing Bill Stars 5x5 with squats, bench presses, and pullups. I found out after specializing on my squats with this program, that my deadlift pr dropped by around 30pounds. Should I alternate squats and deadlifts? How frequently can beginners deadlift/squat, I’ve heard of anything from once a week to three times a week.
Appreciate your input
–Mond
My commiserations on that, though im quite sure with proper care you will slingshot it back up.
Nice pectoral development, and your arms are seriously good triceps seem quite full bellied… something i think im missing unfortunately.
What was the competition for all natural or pseudo natural ?
And not to be too persistant, but whats the plan now ? Back to the drawing board for clean muscle gain or do you hover around the 240 (?) lb mark ?
Again, nice physique nice to see a trainer with brains AND the physique to go with it.
Up untill a couple of months, all the people i took note of were Hepburn, Poliquin and Gironda but you are most definately of their quality.
Hey coach
just wanted to give u a shout out and say thanks for the info over the years on T-Nation.
keep up the good work man
[quote]300andabove wrote:
My commiserations on that, though im quite sure with proper care you will slingshot it back up.
Nice pectoral development, and your arms are seriously good triceps seem quite full bellied… something i think im missing unfortunately.
What was the competition for all natural or pseudo natural ?
And not to be too persistant, but whats the plan now ? Back to the drawing board for clean muscle gain or do you hover around the 240 (?) lb mark ?
Again, nice physique nice to see a trainer with brains AND the physique to go with it.
Up untill a couple of months, all the people i took note of were Hepburn, Poliquin and Gironda but you are most definately of their quality.
[/quote]
Bodybuilding in its competitive form has never been my objective. I’m first and foremost a performance guy. I do like being in shape though so I maintain around 90% of my condition year-round. Better for business too.
So I hover between 223 and 230 at under 10% body fat.
My plan right now is strength though. I’m shooting for a 450 eventually 500lbs bench press, which has always been a goal of mine.
Flat bench with no suits or what ?
And 230 odd lbs @ sub 10% aint too shabby.
[quote]300andabove wrote:
Flat bench with no suits or what ?
And 230 odd lbs @ sub 10% aint too shabby.
[/quote]
No bench shirt, bouncing or anything that would give ‘‘false results’’.
I’ve done 420lbs easily several times but for some odd reason I injured myself 3 times by attempting 425… every time it felt light, but the pecs just gave out.
My left pec is still ‘‘tender’’ and I feel it during the lowering phase of the lift so I’ve been a bit more conservative lately. Did a very easy 405 last week.
230 is actually a bit heavy for me, even while lean. I do not feel good at that weight. 220 is more comfortable to me.
hi coach i’v got some 5 years of split bodybuilding routine in the gym behind me my main goal now is strenght , this year i’v just discovered the world and methods of powerlifting ,i’v read one of your article where you have talked about waves training as the most efficient strenght method known to men so i decided to try it ,i would like to know please if i should do the waves only once a week to increase my stenght for the basics (squat,deadlift,bench press) or can i do more of it ???
how do you think can i choose my assistance exercises?? and how often should i do them each week??
thanks with all my respect .
AMN
[quote]amn wrote:
hi coach i’v got some 5 years of split bodybuilding routine in the gym behind me my main goal now is strenght , this year i’v just discovered the world and methods of powerlifting ,i’v read one of your article where you have talked about waves training as the most efficient strenght method known to men so i decided to try it ,i would like to know please if i should do the waves only once a week to increase my stenght for the basics (squat,deadlift,bench press) or can i do more of it ???
how do you think can i choose my assistance exercises?? and how often should i do them each week??
thanks with all my respect .
AMN
[/quote]
Wave loading should be used only on the main powerlifts (or the variations you are using). No more than 2 exercises per session, preferably 1.
Assistance work is selected depending on your weaknesses. If your triceps are holding back your bench, you’ll need to do more triceps work… if lats are a weak point then you’ll have to do more work for them.
For bench I’d start with:
1 pressing assistance exercise (e.g. close-grip bench, rack lockouts, JM press, close-grip incline press, etc.)
1 extension triceps exercise (e.g. decline DB triceps extension, nosebreaker, rope pressdown, etc.)
1 shoulder exercise
1 pec exercise
1 rotator cuff exercise
For the squat/deadlift I’d use a similar approach…
1 posterior chain assistance exercise (e.g. goodmorning, romanian deadlift, posterior chain blaster, glute-ham raise, back extension, etc.)
1 knee flexion exercise (e.g. lying leg curl, standing leg curl, 1-leg lying leg curl, etc.)
1 unilateral leg exercise (e.g. lunges, step-ups, 1-leg squat, 1-leg press, etc.)
1 bilateral leg assistance exercise (leg press, hack squat and the likes)
Assistance work should be performed in the 4-6 or 6-8 reps range mostly.
thank you very much coach.
CT,
I don’t remember you addressing this specifically, but if you have just ignore the post.
Is the possibility of our body turning to protein as our main source of energy a big issue? I know that on some of your basic templates for cutting you recommend protein having the greatest caloric intake of any nutrient. I know our body doesn’t recognize calories, but I am just wondering if a dieter would need to be concerned with having protein being their leading energy source, and if this would cause our bodies to shed muscle in a coloric deficit.
Thank you.
[quote]Christian Thibaudeau wrote:
No bench shirt, bouncing or anything that would give ‘‘false results’’.
I’ve done 420lbs easily several times but for some odd reason I injured myself 3 times by attempting 425… every time it felt light, but the pecs just gave out.
My left pec is still ‘‘tender’’ and I feel it during the lowering phase of the lift so I’ve been a bit more conservative lately. Did a very easy 405 last week.
230 is actually a bit heavy for me, even while lean. I do not feel good at that weight. 220 is more comfortable to me.[/quote]
Good grief all in aid of an extra 5lbs, 191kgs is frigging GOOD waaayyyyy more than what i can do on the damn flat bench.
Wish you good training, and hope your success comes soon.
Coach,
Hope all is well-it’s always good to hear about your own training as well.
I have a couple of questions regarding your beast building program-you mentioned that it would be possible to perform the MSA workouts twice in one day and I read that you recommended different exercises for all round strength development. If performing four of these workouts, would you recommend different exercises again-meaning in the week there would be 4 completely different MSA workouts? I hope you understand what I’m getting at!!!
Also, when you have used beta-alanine personally, what sort of dose did you find to be best effective?
Thanks, best wishes and best of luck on that 500lb bench!
James
[quote]ajweins wrote:
CT,
I don’t remember you addressing this specifically, but if you have just ignore the post.
Is the possibility of our body turning to protein as our main source of energy a big issue? I know that on some of your basic templates for cutting you recommend protein having the greatest caloric intake of any nutrient. I know our body doesn’t recognize calories, but I am just wondering if a dieter would need to be concerned with having protein being their leading energy source, and if this would cause our bodies to shed muscle in a coloric deficit.
Thank you.[/quote]
Yes that is a possibility if the energetic nutrients (carbs/fats) are too low. A protein-only diet (anything over 60% protein really) will lead to muscle loss due to using body protein for energy (however if your food intake is super high … for example you are consuming 600g of protein per day, you might not lose muscle as the body will use the ingested proteins instead of the aminos making up muscle tissue).
Don’t forget that fat has twice the energy content as protein.
For example, a 200lbs bodybuilder consuming 300g of protein and 135g of fat would have the same energy content from both nutrients even though the grams per pound is lower in the fat department (1.5g/protein vs. 0.67g/fat).