[quote]Josh Rider wrote:
Asking CT for your bodyfat percentage seems a bit tacky to me. Just by looking at you, I’d say you’re 15% bodyfat +/- 2%.[/quote]
15% no way!!! abs are visible at 15% your more like 20% and you have high estrogen mate !your carrying a lot of bf on your chest !!
thank you ,and how do you think i can reduce the bf on my chest and deacrise the estrogene mate??
is there any article wich treated this problem
respet
amn
[quote]amn wrote:
thank you ,and how do you think i can reduce the bf on my chest and deacrise the estrogene mate??
is there any article wich treated this problem
respet
amn[/quote]
thank you very much coach! i really appreciate
respet
amn
[quote]achevelli wrote:
Hi Coach,
I have been trying to challenge what I think I know about training/nutrition lately and have one question that keeps coming up:
If I eat every three hours is it really necessary to eat additional protein with each meal? Let’s say I eat 10oz of steak at 12:00 and then a peanut butter sandwhich at 3:00 made with ezekiel bread and natural PB so I have a complete protein(16g). Do you think the steak would still be digesting and therfore blood amino acids would be sufficiently high to promote a positive nitrogen balance? [/quote]
Complete digestion of a steak can take up to 6 hours and more (depending on size, fat content and what you ate with it). So yes, you would still have aminos being gradually in your system.
HOWEVER you should still consume protein at every meal (for hormonal, glycemic control and other purposes). But if you get enough total protein from real food (1.0 - 1.5g per pound) you do not need to add protein powders.
[quote]JPuxHenri wrote:
Sorry for the anterior question coach, I get it, I should go see a PT instead of asking dumb things here.
Let me ask you something more appropiate then:
Could you please tell me which are, in your opinion, the best single leg exercises for hammering the glutes? Even if they are unconventional.
Thank you so much once again![/quote]
It depends… you have your glute activation drills:
Then you have your glute strenghtening drills:
Proper exercise selection will vary depending on if your problem is poor glute activation or simply a weak glute.
Coach,
Is there an upper limit on daily Glycine consumption? i.e. max amount that can be ingested per meal etc.
LR
[quote]heavyset wrote:
Hi coach! Since you should eat protein at every meal, what’s the ideal amount? And what’s the minimum? Thx![/quote]
Each person is different in his capacity to assimilate protein.
A recent study has shown that the human body was able to absorb 100g of protein in one sitting (but that’s the highest amount they tested). Coach Poliquin told me that when your digestive system is efficient you can go up to 150g of protein in one sitting.
So what is ideal is impossible to tell as it depends on:
The total number of meals that you have (if you eat 3 meals a day you’ll need more protein per meal than if you eat 6 times)
Lean body mass (the more muscle you have the more total protein you need, so the higher intake per meal you require).
Activity level (the more active you are, especially if its intense activity, the more total protein you need)
The activity you just did (if you just completed a strength session you will need more protein at your meal than if you are in the middle of the day doing nothing).
[quote]London Runner wrote:
Coach,
Is there an upper limit on daily Glycine consumption? i.e. max amount that can be ingested per meal etc.
LR[/quote]
It’s an individual thing. Some have a high tolerence for it, others will get explosive diarrhea from as little as 2g.
I would consider the upper limit per intake to be 0.1g per pound of bodyweight.
[quote]mmafan wrote:
Thanks alot for the response, that was exactly what I was looking for. Are there any side effects with glycine use? [/quote]
Some people don’t tolerate it well and get diarrhea or stomach problems.
[quote]mmafan wrote:
Also what are the things needed post workout that give you phyilogical recovery[/quote]
SURGE (recovery, not workout fuel) has all you need.
[quote]mmafan wrote:
and Would you not deem ZMA or the new Surge furing workout formula neccesary? Thanks again! [/quote]
I’ve never been a fan of ZMA. zinc should be taken in the AM and magnesium in the PM.
Workout fuel is a great product and will be useful if you are training long hours or using long sets with short rest… which is not typical to strength/power protocols.
[quote]GoDawgs wrote:
Christian Thibaudeau wrote:
GoDawgs wrote:
Coach, what advantages does training the power clean from the hang have over the power clean from the floor? and vice versa.
From the floor = more technical lift (transition from first pull to second pull is more technical); requires more flexibility, especially in the hip flexors and calves; doesn’t really offer any benefits over lifts from the hang or blocks for non-olympic lifting athletes… some argue that the first pull (floor to knees) will build leg strength; I disagree… at the most you’ll power clean around 60% of your deadlift. the first pull is basically the first half of a deadlift and using 50-60% ain’t gonna make you stronger.
From blocks 1-2’’ above the knees: technically simpler to learn. Can focus on the explosion phase. Develop the capacity to produce a lot of power from a static position (useful for sprinters, linemen, etc.). Develop power from a sport-specific position. Basically good to improve explosive starts.
From the hang: technically simple (a bit more complex than from blocks). Develop the capacity to produce a lot of power following an eccentric/force absorption phase (useful for sprints, changes of direction, vertical jumps, pushing an adversary). Develop power from a sport-specific position.
Thanks for the reply. Does this also apply to power snatches(from floor, blocks, hang)?[/quote]
Yes
[quote]Christian Thibaudeau wrote:
amn wrote:
thank you ,and how do you think i can reduce the bf on my chest and deacrise the estrogene mate??
is there any article wich treated this problem
respet
amn
Amn i to have this problem but i did MOST of the above idea’s also i added water cress and DIM(suplement by Poliquin)and it certainly works mate! I consume Broccoli 3-4 x a day i fell in love with it…lol…
[quote]Christian Thibaudeau wrote:
It’s an individual thing. Some have a high tolerence for it, others will get explosive diarrhea from as little as 2g.
I would consider the upper limit per intake to be 0.1g per pound of bodyweight.[/quote]
Cool, I’ve been taking 5g per meal 4 times a day and it sems to be working fine for me.
Just one more question, can the body develope a dependence on Glycine over time and lead to excess fat gains and increased stress levels if you stop taking it?
LR
[quote]Christian Thibaudeau wrote:
JPuxHenri wrote:
Sorry for the anterior question coach, I get it, I should go see a PT instead of asking dumb things here.
Let me ask you something more appropiate then:
Could you please tell me which are, in your opinion, the best single leg exercises for hammering the glutes? Even if they are unconventional.
Thank you so much once again!
It depends… you have your glute activation drills:
Then you have your glute strenghtening drills:
Proper exercise selection will vary depending on if your problem is poor glute activation or simply a weak glute.[/quote]
I have to do both types of drills, so no problem 
Thank you so much coach!!
ongarr 55 thank you for the advices ,actually i’m not a “fast food” eater but i do drink a lot of tap water and yes i eat much more white meat than the red one
with this body composition(around 20%) i’m honestly lost and i dont know if i should drop some fat before staring an hypertrophy periode or no
what do you think about it coach???
[quote]amn wrote:
ongarr 55 thank you for the advices ,actually i’m not a “fast food” eater but i do drink a lot of tap water and yes i eat much more white meat than the red one
with this body composition(around 20%) i’m honestly lost and i dont know if i should drop some fat before staring an hypertrophy periode or no
what do you think about it coach???[/quote]
Sorry to Hijack your question to Thibs!
BUT i would drop some fat then gain some muscle !get to approx 10% then it will be easier to gain muscle !
NO i never ate alot of fast food etc either but most people get it though there genitics !!!
Im in the uk and high estrogen is BIG over here almost every over guy has man boobs due to our poor water quality plus other reasons !!!lol
Coach thibs might seem like a slightly strange question but !
I store all bodyfat on my chest(estrogen)love handles(insulin)belly(cortisol)So im addressing the estrogen & cortisol with the previous protocols you gave me !but i have addressed the insulin!IGenerally people who store fat on the hips should go on a low carb diet but i dont like them or do well on them i lack energy and crave junk i can diet much better on a more balanced approach!eating low gi carbs but around training & breakfast!But if i was to supplement with Fenuplex would i not get any results from it unless i ate a low carb diet?
thanks coach !
Thank you very much Coach. I really appreciate all the time and effort you dedicate to helping all of us here at T-Nation. Havening a Coach such as yourself with all of your knowledge, experience, and willingness to help is a great privilege.
Would you recommend continuing to use BCAAs peri-workout if using Surge Workout fuel? I currently supplement wit high-dose BCAAs periworkout. Thanks!
[quote]Christian Thibaudeau wrote:
mmafan wrote:
Coach,
If one is interested in purely developing strength and power and is not really concerned about gaining mass or losing bf, what type of supplements would you recommend?
Creatine (5g prior, 5g after your sessions… 5g in the morning of your off days)
Power Drive POST-workout for neural recovery
Surge Recovery for physiological recovery
BCAAs during your workout
Flameout for it’s anti-inflammatory effect
Spike (occasionally) prior to your hardest workouts; I’d alternate it with Fast Brain by Poliquin
Glycine (5-10g post workout) to lower cortisol levels and get the CNS back to a ‘‘relaxed’’ state[/quote]
I forgot to ask, would you still recommend 10-20 g’s of BCAA’s during the workout for this goal? Thank you very much!