I just received SURGE Workout Fuel. I scoop pre w/o I don’t have SURGE Recovery on a budget now do I use another scoop of SURGE Workout Fuel post w/0???
Hey Coach,
It’s been a while. Hope all is well with you. My question is this… over the past 6 weeks, I notice that I wake up sweating in the middle of the night… and it’s the same night where I have had my cheat meal as the last meal of the day. There is usually at least 2 hours between eating and sleeping. It’s usually fun/crap food after my protein first. I only do the cheat meal every 4th, 5th or 6th day just depending on my schedule.
Otherwise, the other days are easily 50 grams of carbs or less with about 2.5 to 3 pounds of protein daily. Veggies are kind of low but the protein keeps me full. I was just curious if the night sweats are correlated with the cheat meal in your opinion. If so, should I be concerned or is that my metabolism reving up? I definitely think the cheat meals are helping to keep the BF going down slowly. I am even considering your idea of 7-10 days straight of just fun (not out of control) eating between Christmas and New Years.
As always, your time and opinions are greatly appreciated.
Jeff
Hi CT,
Would you recommend jump squats for calf muscle hypertrophy?
If so what loading and volume parameters are ideal?
Thank you for your time.
[quote]Ripped Fury wrote:
Hi CT,
Would you recommend jump squats for calf muscle hypertrophy?
If so what loading and volume parameters are ideal?
Thank you for your time.[/quote]
They will not cause hypertrophy to a significant extent in individuals who already have either a decent training foundation or experience playing sports.
However they can be used to help get more out of your calves exercises. Explosive movements potentiate the nervous system. This means that performing a set of jump squat 60-120 seconds prior to doing a set of standing calves raise will make the second movement more effective because the primed nervous system will recruit high threshold motor units more easily.
Hi Thibs,
Quick question: do you have any supplement strategies I can use before, during or after my weekly squash game/s? I’ve been playing once or twice a week with very high intensity for 45-50 min each, and it seems to be contributing to my fat loss.
Thanks!
[quote]safeattheplate wrote:
I just received SURGE Workout Fuel. I scoop pre w/o I don’t have SURGE Recovery on a budget now do I use another scoop of SURGE Workout Fuel post w/0???[/quote]
No… use regular protein and 30-50g of carbs from solid sources
[quote]teuszmire wrote:
From info your suggesting i assume good idea is to get my protein up to 270g,carbs down to 180 and fat to 135g. Total would be around 3k calories daily. Cycling it on working days 3k and on rest days 2.7k or so would be fine Thib or the whole calorie cycling work/nonwork days is bullsh!t? [/quote]
Carbs cycling is great. Go a bit lower on your non-training days (mainly by not having a post-workout meal)
[quote]teuszmire wrote:
What carbs do you suggest to ingest PWO from whole food sources? [/quote]
In a mass gaining phase I prefer a liquid post-workout meal, not solid food.[quote]teuszmire wrote:
[quote]teuszmire wrote:
And a daily meal plan if possible ? Thanks,teusz. [/quote]
It’s not possible, clients pay me money for that
Thib, what’s with that study that seems very legit, saying that 80% lifting at moderate tempo leads to greater strength gains? I thought that nowadays everyone including you agree completely that lift explosively on basic and olympic lifts? What the hell?
http://www.sportivnypress.com/documents/75.html
[quote]London Runner wrote:
If taking Glutamine for recovery on a Low carb diet, 20g PWO and 20g bed time, should you still take Glutamine on non-workout days?
LR[/quote]
Yes, keep it before bed
Thanks Coach. I’m gonna put your advice to good use!
LR
[quote]Thy. wrote:
Thib, what’s with that study that seems very legit, saying that 80% lifting at moderate tempo leads to greater strength gains? I thought that nowadays everyone including you agree completely that lift explosively on basic and olympic lifts? What the hell?
http://www.sportivnypress.com/documents/75.html
[/quote]
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It’s impossible NOT to lift explosively on the olympic lifts: slow movements in these lifts would not allow for the generation of enough momentum to make the lift.
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In the experiment they only varied the speed on the squat.
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There really wasn’t a huge difference in speed between the three main groups… 0.5 seconds between the ‘‘fast’’ and moderate speed groups. It’s not like the speed of lifting was superslow
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The loading parameters were quite easy. 3 reps at 80% of your maximum isn’t exactly ‘‘maximal’’ lifting. Most people can get at least 8 reps with their 80%, so 3 reps at that weight is very submaximal. So it’s possible that faster lifting didn’t provide enough time under tension to benefit from the lifting maximally.
My guess is that…
To make the 3 reps at 80% challenging enough to stimulate an increase in strength they had to increase the time under tension by doing the reps a bit slower; but if they slowed the movement too much, they reduced force production too much which did not lead to optimal gains.
Remember that gains are a function of intramuscular tension and time under tension. The best results are obtained when the result of these two factors is the highest.
It possible that with a fast speed of lifting with 80% the tension was high enough, but time under tension a bit too low. With the slow lifting the time under tension was sufficient but the intramuscular tension too low. With the moderate lifting speed both variables were optimized.
Thib,
When it comes to client pre-testing for things like optimal length-tension relationships, structural balance/strength ratios, preparedness for certain types of training/direction in program design; have you developed your own set of testing protocols over time, or do you prefer to use a mix of methods adapted from others (things like Coach Poliquin’s structural balance testing, Gray Cook’s Functional Movement Screen, etc.)?
Also, are there marked differences between the battery of pre-tests you would use for (a) athletes, (b) bodybuilders, and (c) “weekend warrior” clients? Or is there quite a bit of overlap and only some additional testing added in for certain types of competitive athletes?
Thanks for your time, coach!
Hey coach hope all is good !
been doing some reading today about a certain few people!one is a top coach !
basically they think the glycemic index is a load of crap???
that for body comp white rice would get you just as lean as brown rice?
whats you views coach?
[quote]ongar55 wrote:
Hey coach hope all is good !
been doing some reading today about a certain few people!one is a top coach !
basically they think the glycemic index is a load of crap???
that for body comp white rice would get you just as lean as brown rice?
whats you views coach?[/quote]
Well, to save you some time, I believe Thibs would acknowledge that the glycemic index is outdated and somewhat ineffective, the glycemic LOAD is a much more accurate measure of the effect of a carbohydrate source on blood sugar levels. Basically, in addition to the magnitude of insulin response, it accounts for the average portion size. For an effective example of what I mean, examine the glycemic index vs. the glycemic load of carrots.
Christian,
I have hard time getting quality sleep. I usually wake up around 3-4am, then I cant get into “deep sleep” mode, I can sleep again but will wake up every hour or so, and then when its time to wake at 7 I feel like I didnt sleep well at all and just want to stay there all day…
I tried numerous things, last summer I had access to Poliquin supps and used zinc and mag morning/evening. I tried with various kind of carbs with my final meal of day, or not eating after 6 (i sleep at 9) nothing really worked so far.
now I dont have access to any Biotest/Poliquin supp’s but someone suggered me Nytol. I want to know your thought about this product.
Hey coach. Still loving the mondays!
I have a few questions for you regarding both your recent article as well as some other issues, please.
Regarding the article: I was a wrestler for a long time, and afterward was on the warrior diet for 2 years, and for some reason I just do not get hungry any more until it is late in the day. I have been able to maintain my weight at 175-180 lbs, but find it hard to gain because I just dont have the appetite. I have been training very hard and getting stronger, but not much larger as a result.
I remember Gironda giving liver pills to athletes to help increase their appetite due to the B-vitamin content, but that doesnt seem very practical any more. What would you suggest?
2nd: How do you feel about Litvinov conversions for power development? I hear they are effective for fat loss at higher repetitions of less technical lifts as well.
3rd: How would you program a “true” good morning-- like the one in Dissecting the Deadlift? It seems to be more of a rehab/prehab exercise rather than having too many strength/power applications.
[quote]ongar55 wrote:
Hey coach hope all is good !
been doing some reading today about a certain few people!one is a top coach !
basically they think the glycemic index is a load of crap???
that for body comp white rice would get you just as lean as brown rice?
whats you views coach?[/quote]
Recent studies have shown the superiority of low glycemic foods for body comp.
However there is no significant difference in glycemic index between brown and white rice.
[quote]Affliction wrote:
ongar55 wrote:
Hey coach hope all is good !
been doing some reading today about a certain few people!one is a top coach !
basically they think the glycemic index is a load of crap???
that for body comp white rice would get you just as lean as brown rice?
whats you views coach?
Well, to save you some time, I believe Thibs would acknowledge that the glycemic index is outdated and somewhat ineffective, the glycemic LOAD is a much more accurate measure of the effect of a carbohydrate source on blood sugar levels. Basically, in addition to the magnitude of insulin response, it accounts for the average portion size. For an effective example of what I mean, examine the glycemic index vs. the glycemic load of carrots.[/quote]
True… some foods have a high glycemic index but portion size contain so little carbs that it has little impact on insulin release. Still, the glycemic index is a useful tool when making food choices. Not perfect, but useful.
BUT I generally recommend low-carbs eating, so the glycemic index doesn’t really come into play.
Hi coach!
I have one question about the option of consuming carbs before bedtime.
Do non-green veggies, fruits, or very low GI carbs have the same effect on serotonin, cortisol and promotion of better sleep than other starchier and faster sources, e.g. rice, yams?
In other words, if taking carbs before bed, should I stick with fruits/non-green veggies or should I include some starchier/faster options?
CT,
Do you recommend we use Surge Workout Fuel year round or only during high volume workout cycles?