hey coach,im currently ona fat loss phase and have been doing cardio for 45mins at med-high intensity!then strength training in the afternoon!i was getting results but lately i seem to be looking softer and fatter around the stomach!
Ive also just started having a few espresso coffee’s,plus using eca…
do you think all these stimulants have raised my cortitsol level?Im quite stressed through personal reasons to at present!if so whats a good method to lower cortisol!
As of tomorrow im quiting all caffine and stimulants!maybe just 1 diet soda a day to help with diet !
[quote]amn wrote:
do i have to go to failur if yes when?
[/quote]
Read my article series ‘‘Thib system’’. It has a nifty table showing you when to go to failure.
[quote]amn wrote:
-do i have to increase the load evrery week?
[/quote]
You increase the load if you can still perform the required number of reps with proper form.
[quote]amn wrote:
-my gym is very basic and there is no rack cage ,can i replace the Partial Close-Grip Bench Press (Rack Lockout) with any other exercice?[/quote]
[quote]ongar55 wrote:
hey coach,im currently ona fat loss phase and have been doing cardio for 45mins at med-high intensity!then strength training in the afternoon!i was getting results but lately i seem to be looking softer and fatter around the stomach!
Ive also just started having a few espresso coffee’s,plus using eca…
do you think all these stimulants have raised my cortitsol level?Im quite stressed through personal reasons to at present!if so whats a good method to lower cortisol!
As of tomorrow im quiting all caffine and stimulants!maybe just 1 diet soda a day to help with diet !
thanks in advance
[/quote]
No doubt that it’s a cortisol issue. Cortisol can be lowered by using certain supplements like glycine (5g per meal) and phosphatidylserine (400-800mg post-training and in the evening).
If money is tight, and cortisol and insulin are problems, how much importance would you place on the cortisol protocol? Also, how important would you rate these protocols compared to supplements like BCAA or a higher quality PWO shake like Surge(I am currently using Whey Protein Isolate and some simple sugars).
What do you recommend for best results on a smaller budget?
I’m biting the bullet and ordering 4 SURGE Workout Fuels to kick my training up a notch. I saw your earlier post where you recommended Poliquin’s Lactic Acid training as a great intro workout to use in conjunction with the supplement.
Since my bodyfat has crept up a bit (I have been on a mass phase) I thought this would be perfect to implement. Would you make any modifications to the split that CP recommends? I historically would have a tough time recovering from 5 such sessions per week. As an fyi, I am currenlty training 4x with weights (upper/lower using a conjugate training method).
dear coach
conserning the arms program in “Your Ticket to the Gun Show!” i havent train directly the biceps and tricpes since lot of weeks until the last week ,do i have to wait two more weeks training 6 sets or its ok to start next week?
[quote]Christian Thibaudeau wrote:
crod266 wrote:
Thib, i remember once u said that u bulked up to 250 at around 12% bf a while ago can i ask what your diet looked like in that time?
It was actually 252 and probably closer to 14%.
I do have a full log of my diet but for obvious reasons I wont write down everything here.
Basically my caloric intake was around 5500-6000kcals/day with 40% protein/40% carbs/20% fats, eating 8 meals per day.[/quote]
holy cow! ur like 5’10 arent u? You must have looked insane at 250! Got pics?
This questions keeps coming up in my head. Sorry if I asked if before which I might have but I value your opion and ur straight forward answers. I read your “nutrition for newbs” article and was still uncertain.
When one has begun a mass gaining phase and is above 10% but is okay with adding a little fat. What should the Macro % or quantity be?
I remeber reading you said you used a 40/40/20 slip and u didnt find it ideal. I then read you recommend a 1.5 protein, .75 carb and .5 fat slit. What bugs me is these can vary greatly, For my bodyweight (going to 190-185) If I use the first method, I’m told to consume around 4000calories but if I follow the second its more like 2500.
I’d greatly appreciate if you could shed some light on this.
thank you.
My girlfriend has a similar issue to ongar55. Shes gone through 2 bouts of keto/very low carb (0-30g) dieting (once this past January, and currently…both lasted about 8-10 weeks) and each time shes lost a good amount of fat, but still has a remaining layer of fat around the naval area/love handle. It simply won’t go away. The first time we tried to implement HOT-ROX and no dice. This time shes not using any stimulants and still nothing.
We’re both stumped. Should she do a similar protocol such as ongar55 with lowering cortisol? If so, what doses should she use?
Thanks Coach
Also, as far as training shes using the program from the “Fat destroyer” article.
Diet:
Meal 1:
2 whole eggs
1/3 medium cucumber
2 fish oil
Meal 2:
112g chicken breast
1 cup mixed veggie mix (green bean, carrots, zucchini)
1/4 cup almonds
2 fish oil
Meal 3:
1/2 cup broccoli
100g beef (usually steak)
2 fish oil
Coach Thib,
After suspecting food allergies, I recently had blood work done to test to see what foods I should avoid. Sure enough, the results came back with even more allergies then I expected. On a 1-6 scale, 6 being an extreme allergy, my list looked like this: eggs(2), milk(2), oat’s(2), wheat(2), peanut(4), strawberries(2). Basically the only thing I didn’t have an allergy to was beef, pork, and fish!
My questions are:
1)If this were your situation, how would you go about setting up your diet? Would you avoid foods in that family in general (i.e. since peanuts are in the legume family, avoid eating beans)
2)Should I avoid whey/milk protein and other milk products (cheese, cottage cheese, yogurt, etc), Or is it probably just the high amount of lactose that is setting off the allergy?
Sorry for such a long post - Thanks in advance, I highly appreciate it!
With regards to Olympic lifts and their variations, are there particular types of competitive athletes with whom you’d refrain from using these (or perhaps just times such as in-season when you’d hold off on them) to develop power due to the increased stress on the wrists and shoulders?
If so, what are some of your other favorite exercise choices for power development?
[quote]Christian Thibaudeau wrote:
ongar55 wrote:
hey coach,im currently ona fat loss phase and have been doing cardio for 45mins at med-high intensity!then strength training in the afternoon!i was getting results but lately i seem to be looking softer and fatter around the stomach!
Ive also just started having a few espresso coffee’s,plus using eca…
do you think all these stimulants have raised my cortitsol level?Im quite stressed through personal reasons to at present!if so whats a good method to lower cortisol!
As of tomorrow im quiting all caffine and stimulants!maybe just 1 diet soda a day to help with diet !
thanks in advance
No doubt that it’s a cortisol issue. Cortisol can be lowered by using certain supplements like glycine (5g per meal) and phosphatidylserine (400-800mg post-training and in the evening).
[/quote]
Thanks coach ! Do know of any supplements thats contain phosphatidylserine as i cant track it down?
Also is ditching the caffine a good idea to ?
And is my 45min cardio at med to high intensity still fine ?
Im currently consuming 2900 cals a day, I have titrated it so I am pretty sure. My esitmated intake for maintaining body weight is 2600. However, Im feeling quite hungry between meals nowadays. My diet is 7 meals per day, with 4 P+F meals, and 3 P+C meals.
The carbohydrate meals are put in the evening, and the fat meals are earlier.
I`ve thought about some possible reasons:
One : I just started training again due to an
injury that put me off for two months.
Two: My sleep has been on the low side.
Three: My finances have been on the low side, so I`m out of fish oil.
I just dont understand, since I got along great on 2900 cals before the injury.
Im currently consuming 2900 cals a day, I have titrated it so I am pretty sure. My esitmated intake for maintaining body weight is 2600. However, Im feeling quite hungry between meals nowadays. [/quote]
Well your first problem is that ‘‘estimated caloric demand’’. Your body doesn’t recognize calories, only nutrients (you will suffer REAL physical hunger when your body doesn’t have enough of the nutrients it needs) AND your eneregy and nutrients need is NOT linear. It fluctuates daily depending on a myriad of factors.
[quote]kafari wrote:
One : I just started training again due to an
injury that put me off for two months. [/quote]
This is an obvious reason. You are burning more energy which needs to be refilled and your are creating muscle damage which requires plenty of nutrients to recover from.
[quote]kafari wrote:
Two: My sleep has been on the low side.[/quote]
Hi there mr. Thibaudeau, I have a problem with my right glute. I don’t know if it’s gluteal amnesia, but it could be. You see, I’ve been caught in the idea that I’m quad dominant (and in fact I think that indeed I am), but the thing is that my left glute fires propertly. I’ve stopped squatting, and I’ve focused in single leg exercises like pistols, lunges, single leg RDL’s… and in glute activation exercises and hip flexor and quad stretching (although I believe that I’m more than enough flexible on them). And while it has helped me, now I have another problem.
Whenever I try to squeeze my right glute (while walking, doing glute activation exercises…), I feel like a stiffness in the vastus lateralis, as if my right quad wanted to take the movement away from the right glute, so I cannot engage or feel the gluteus maximus working. All the tension shifts to the lateralis and to the gluteus medius/minimus, or at least that’s what I feel. My left glute and hamstrings are bigger than my right ones, and my right quad is bigger than my left one. What should I stretch? What should I strengthen? Should I only be patient with the single leg exercises and the glute activation? Thank you so much for your time!!
Do you believe that Surge Workout Fuel would be detrimental to fat loss training because of the extra carbs? I have a 5 month work term coming up, and plan to start a fat loss phase as soon as this semester is over. I was planning to approach this in the way that you suggested in your “Destroying Fat” article, with the metabolic workouts among other things. Thanks for your time.