[quote]zbonfilio wrote:
Hey Thib, I’ve been working out for a couple years and I just read your How to design a damn good program and it made me feel like a newbie. Anyway I’m going to start 12 weeks of strength training based somewhat on that article but I just wanted to know how much wieght should i be trying to put on.
Currently I’m mainly just eating right 4 meals a day high protien low fat very low sugar I wish my nutritional knowledge was better but im working on it.
Thanks [/quote]
zbonfilio…you should be eating six to eight meals…a good place to start which is very simple as well is John Berardi’s 7 rules of a highly effective nutritional plan. If you follow these rules you will make the best strength/body composition gains.
I have just had an inguinal open surgery. I actually feel ok. I can get around and I can do all the normal human necessities without any real pain.
The specialist recommends 2 months rest before a return to lifting. My main lifts are deadlift, bench, and clean and press (with various rows as supplementary work).
My questions are: which abdominal exercises do you recommend that may be helpful in building up the abdominal wall in order to prevent a further hernia. Do you recommend NOT using a lifting belt to avoid intra-abdominal pressure (to the extent that it affects the herniated area).
I plan to return to the gym as soon as I feel fit, beginning the lifts again lightly and progressing slowly while, hopefully, building up abdominal strength. I also plan to wear neoprene shorts to add some support to my groin region.
I rarely worked on abs, believing that deadlifts and standing lifts would take care of them. i actually feel that they have. And even while I had the hernia, I felt absolutely no pain while doing 2xbodyweight deadlifts. It only hurt when I coughed.
Unfortunately my hernia was a result of the abdominal pressures associated with a severe case of food poisoning, which was followed by bronchitis. I would call this ‘toilet pressure’
In summary, I wish to ask about specific abdominal strengthening exercises to build a resilience against further hernia problems, and also ask about your thoughts regarding use of a lifting belt when considering this type of injury.
[quote]zbonfilio wrote:
Hey Thib, I’ve been working out for a couple years and I just read your How to design a damn good program and it made me feel like a newbie. Anyway I’m going to start 12 weeks of strength training based somewhat on that article but I just wanted to know how much wieght should i be trying to put on.
Currently I’m mainly just eating right 4 meals a day high protien low fat very low sugar I wish my nutritional knowledge was better but im working on it.
Thanks [/quote]
It depends on the goal of the trainee.
If maximal size (while accepting some fat gain) is the goal, I generally recommend shooting for a gain of 2lbs per week. In most this will translate into something like a 1lbs gain in muscle, 0.5lbs of fat and 0.5lbs of water and glycogen.
If gaining muscle without adding too much fat is more in your alley an objective of 1,0 - 1.5lbs/week is a better goal. This would lead to something like 0.75-1lbs of muscle and some water and fat.
NOTE:
You CAN’T maintain this rate of gaining while expecting it to always be muscle. Otherwise gaining 50lb s of muscle per year would be a breeze while in reality 15lbs is very good. Eventually you will start to add more fat than muscle OR your body will adjust to the caloric intake and you will stop progressing.
[quote]Thy. wrote:
Thib, what is a bicep circumference that is considered perfect in relation to bodyweight? Is there any generalized formula ?[/quote]
There used to be at of ideal aesthetic proportions based on wrist size and height. But personally I think that it’s somewhat idiotic.
Nobody looks the same at the same bodyweight, even if body composition is similar. Similarily, a muscle can be the same size on two people and look completely different.
[quote]heavyset wrote:
Hi coach! When working on triceps I’ve seen people doing triceps dips and close grip bench presses two ways: A keeping the elbows as near body as possible and B spreading the elbows out. How they differ and which way you should do them? thx![/quote]
Dips should be done with the elbows tucked in whenever working your triceps. As for close-grip bench pressing, both methods have their merits. I find that the ‘‘elbows close’’ technique focuses a bit more on the inner/medial portion of the triceps while the elbows-out version will focus a bit more on the lateral portion.
[quote]amn wrote:
dear coach
two quick questions
what do you think about no booster+ creatines formulas as a pre-training supplement[/quote]
Complete waste of money.
[quote]amn wrote:
and what do you think about beta-alanine?
respet
amn [/quote]
Very effective IF you are the kind of person who always try to push past your limits (beta alanine allows you to do more work… but you gotta do that work for it to be effective).
Coach, outside of Metabolic Drive before bedtime, would a 100g’s or so of turkey with a couple of eggs and possibly berries be a good alternative? I’m interested to hear your possible variations for that meal. Thanks in advance for any info, and thank you for the great insights.
[quote]Eazy wrote:
Coach, outside of Metabolic Drive before bedtime, would a 100g’s or so of turkey with a couple of eggs and possibly berries be a good alternative? I’m interested to hear your possible variations for that meal. Thanks in advance for any info, and thank you for the great insights.[/quote]
Yes, turkey and eggs would be fine. Turkey will actually promote relaxation.
HOWEVER understand that all metabolic processes are slower when you are lying down. This means that digestion will also be slightly impaired if you eat a heavy meal too close to your bed time. Ideally you want the digestion process to be started when you go to sleep.
If you go with the solid meal, I would suggest eating it around 1 hour before going to bed while you can have a shake around 15-30 minutes from bedtime.
I started out as a skinny fat 150 lber 2 years ago and sit at 175 now, but my arm size has stayed almost exactly the same at 11.5" (13.5" flexed, forearms 11", the no direct arm work crowd was dead wrong) even though I did lose the fat. All my compounds go straight to the torso; like you can see in my profile pics.
I can semi-strict barbell curl 95x5 and Close Grip 200x2 (Flat Bench 225x2), and Dip +90 for reps. My tricep skinfolds are also unusually high. When curling I have tons of strength towards the top and bottom and absolutely nothing at 90 degrees.
Do you have any training recommendations for someone in my situation?
I’ve been doing BB curl 3x5 (slow negatives), 5 sets of max hammer/pinwheel curls and finishing with high rep preacher curls.
[quote]stranberg18 wrote:
zbonfilio wrote:
Hey Thib, I’ve been working out for a couple years and I just read your How to design a damn good program and it made me feel like a newbie. Anyway I’m going to start 12 weeks of strength training based somewhat on that article but I just wanted to know how much wieght should i be trying to put on.
Currently I’m mainly just eating right 4 meals a day high protien low fat very low sugar I wish my nutritional knowledge was better but im working on it.
Thanks
zbonfilio…you should be eating six to eight meals…a good place to start which is very simple as well is John Berardi’s 7 rules of a highly effective nutritional plan. If you follow these rules you will make the best strength/body composition gains.
One more thing, would you recommend buying the precision nutrition system? its not that expensive but if just following those rules are all i need i wont get it
[quote]zbonfilio wrote:
One more thing, would you recommend buying the precision nutrition system? its not that expensive but if just following those rules are all i need i wont get it[/quote]
Ya you dont need to buy it…but if you do wish to acquire it you could torrent it. Jb’s work is excellent though so it would probably best to support him and pay for his work haha. But once again…you dont need the system to do extraordinarily well.
Im a personal trainer so learning the book wouldnt hurt at least i could be more knowledgable when clients ask me nutrition related questions. Plus its 50 bucks off till tomorrow and the torrent wouldnt have the tapes and forum access so i’ll prob just order it i just wanted to know if it was a waste of time but i did some reading and it seems pretty good.
Np…its just a shame to see someone try to grow big, strong and lean without eating more than 4 meals a day. Especially someone your size. Goodluck with everything!
I’m currently weigh 73.6 (165.6)Kgs and am on a controlled mass gain phase. I’m consuming around 3,500 calories per day. I have stopped including veggies in my meals because they make me feel full really fast and makes it hard for me to finish the meal.
Would you recommend supplementing with psyllium husks for fiber and if so how much would the intake be?
I read a post of yours where you mentioned a base supplement protocol for insulin resistance/high cortisol containing magnesium in the evening and magnesium and zinc before bed - how much of these do you usually recommend? And a possibly stupid question, is l-glycine the same thing as glycine?
I’m playing with 3 things and need help knowing what is best (still gaining mass slowly):
I’m basically worried my diet is not optimizing my metabolism, health, and performance. I don’t do big carb cycles - I get 120-150g. carbs training days from 2 servings berries and 1 scoop Surge and veggies, then 100 off days from 1 serving fruit and veggies. Then I get 50-60g. fat (I weigh 110 lbs) and fill the rest with protein.
3 ideas, good or bad:
more of a carb cycle - and if this is a good idea WHERE and from what should the carbs go? Should I go mega high, have carbs all day long on high days? Should I have no carbs off days even from veggies? Sometimes I feel I perform better if I eat more carbs??
Surge DURING workout - seems to improve performance, BUT I usually crash later???