Thib's Q&A

Training
3641

[quote]Christian Thibaudeau wrote:
Gymjunkie wrote:
Hey Coach,

What is your recommended amount of iodine and tyrosine for slow thyroid?

Thanks,
GJ

You must first define:

  1. IF you really have a ‘‘slow’’ thyroid… or more precisely if you are underproducing TSH, T4 or T3

  2. Determine which one of your thyroid markers are low (TSH, T4 or T3). Depending on which one is low, the source of the problem will be different. For example, if your TSH and T4 levels are normal, but your T3 levels are low then iodine and tyrosine will be of zero help to you because the problem is the conversion of the relatively inactive T4 into T3, not the actual production of thyroid hormones.[/quote]

Thanks coach!!

3642

Thibs,

I have two containers of L-Leucine and BCAAs lying around the house. I have just started a fat-loss phase. Since Leucine spikes insulin, would it be unwise to take this supplement at each meal while cutting? Should I take it but limit intake to only the days I weight train or exclusively PWO? Thanks in advance.

3643

Happy Holidays to you and your family coach!!
Sorry to take your time, I am starting a targeted carbs approach in putting on some lean muscle. My questions is, Would I be able to do this diet by eating not as clean, for example, my diet consists of beef, cheese, salamis, eggs, fish oil and olive oil. I cant seem to get enough fats from clean eating, would eating the way that I am eating now not deliver good results versus eating clean. Thanks coach.

I checked everywhere and could not find an accurate answer. For example, the anabolic diet does not follow clean eating not does the TNT diet from Mens Health. I know you reccomended Workout fuel which I just ordered 2 tubs of. Have a great weekend sir.

3644

Hello Coach,

I have what seems like a bad case of tendonitis on the inside of my left elbow. I cannot do any tricep extension and press down exercises without feeling a lot of pain. Bicep work also hurts during pull-ups and during the eccentric portion of curling exercises.

I am in the final week of the intensification phase of your HSS-100 program and for biceps I have worked my way around the injury as follows

A Hammer curls

B1 Seated Dumbell curl (eccentric with hammer grip)
B2 Rope curls (semi-supinated grip)

C Torso hammer curls (the dumbell comes up in an arc across the torso and stops at or a little past the shoulder, sorry I don’t know the proper name of this exericse)

D Cable curls (100 rep set)

Would you recommend this approach?

Also, I don’t know what to do for triceps. I don’t feel any pain when I do Dumbell tricep extensions with a semi-supinated grip but I am afraid of aggravating the tendonitis even further by doing any tricep work. I have been using Non-steroidal anti-inflammatory medication but it’s not helping. I don’t want to neglect tricep work completely.

Thank you for your time.

3645

CT-

hahaha like the “100% legal” comment lol

looks like things r going good for u.

I recently have been seeing a few people using casein post workout and saying it working out better. What do you think about this?
I was thinking of giving it a shot.

3646

Thib,

Do you think that micro-loading with fractional plates can be useful for gains over extended periods from time to time or do you think such a method of adding very small amounts is best left for isolation lifts and would simply shortchange progress on compound movements by making progression almost too gradual if used for too long?

Is there a minimum threshold of perception, so to speak, beneath which it is possible to “sneak” on (say 1 lb./week for compound lifts and 0.25-0.5 lb./week for isolation lifts) for weeks or even months up to a year at a time before the CNS would half further progression in this manner?

I’d be curious to hear your thoughts on where these “small jumps adding up to big changes over time” fit in to the quest for size and strength.

3647

Coach Thibaudeau,

Given your recent comments in this thread indicating your high regard for the 1st Generation Nautilus Pullover machine, in what order would you rank the following alternative choices in terms of overall utility for upper back development:

*decline cable pullover
*straight-arm pressdown
*decline DB pullover
*Any version of machine pullover OTHER THAN 1st Gen Nautilus

I hope that 2009 turns out to be a phenomenal year for you and your lovely wife, coach!

3648

Many thanks for the quick response, Coach Thibaudeau! I will definitely take your advice.

[quote]Christian Thibaudeau wrote:
I suggest a targeted carbs approach. No carbs (green veggies are okay) all day except for the peri-workout window.

The ideal scenario would be:

Pre-workout/during workout: 1 serving of WORKOUT FUEL (drink half prior to the session, half during), add 35g of BCAA during workout if possible

Post-workout: 2 scoops Surge Recovery + 5-10g glycine

30 minutes later: 2 scoops whey protein + 50g of carbs from solid food (yams, potatoes, sweet potatoes, fruits)

BWH wrote:
Coach Thibaudeau.

I am planning to tackle your 16 week HSS-100 workout in the new year, and would love your advice on the best dietary program to use along with the workouts.

By way of background, in the late summer and early fall, I dropped down to 6.0% bf at 6 feet, 172 pounds. I’m now back up to about 178-180 and maybe 9 or 10% bf. I lost the bf on a very low-carb diet - almost exclusively lean meat, whey protein, egg whites and green veggies, with some fish oil supps thrown in for healthy fats. Since then I have been on, and am currently finishing up, a six-week stint on the WSFSB program

I’d love to put on as much muscle as possible over the next three months while minimizing fat gain using the HSS-100 program. Should I carb cyle? use targeted carbs approach? Something else? And either way, I assume I shoot for 1.5 g protein per pound of bw ,which in my case works out to about 260 g. protein per day? I guess I’m trying to figure out what to do with carbs, as I tend to be pretty carb-sensitive. At the same time, I don’t want to shortchange gains out of a fear of carbs.

Any advice you have would be much appreciated.

Many thanks!
[/quote]

3649

Hey Coach,

Quick question… I recently got back into the gym after a bit of a layoff and started with a fair amount of powercleans my first day back. Needless to say I felt some soreness the next day but what surprised me was that I was also sore in my biceps (I hadn’t done any direct or indirect biceps work). My question is… is this an indicator that I’m pulling with my arms or bending them too early in the second pull? Or is it normal to a degree? (btw this is the second time this happens)

3650

[quote]moofs wrote:
CT-

hahaha like the “100% legal” comment lol

looks like things r going good for u.

I recently have been seeing a few people using casein post workout and saying it working out better. What do you think about this?
I was thinking of giving it a shot.[/quote]

Casein HYDROLYSATE (not sodium caseinate or other types of caein) is arguably one of the best protein you can use post-workout. Turns out that it is more insulinomic than even whey hydrolysate.

3651

[quote]zxp99 wrote:
Coach Thibaudeau,

Given your recent comments in this thread indicating your high regard for the 1st Generation Nautilus Pullover machine, in what order would you rank the following alternative choices in terms of overall utility for upper back development:

*decline cable pullover
*straight-arm pressdown
*decline DB pullover
*Any version of machine pullover OTHER THAN 1st Gen Nautilus

I hope that 2009 turns out to be a phenomenal year for you and your lovely wife, coach![/quote]

It depends on the individual’s levers, strength and weaknesses, etc.

I generally don’t like free weights pullovers. So the cable work and machine would be my first choices.

3652

[quote]mmargarian wrote:
Happy Holidays to you and your family coach!!
Sorry to take your time, I am starting a targeted carbs approach in putting on some lean muscle. My questions is, Would I be able to do this diet by eating not as clean, for example, my diet consists of beef, cheese, salamis, eggs, fish oil and olive oil. I cant seem to get enough fats from clean eating, would eating the way that I am eating now not deliver good results versus eating clean. Thanks coach. [/quote]

From experience, a low-carbs/moderate fat diet consisting of ‘‘bad’’ or unhealthy fats will always yield WORSE results that one with more healthy fats.

I prefer to go with leaner cuts of animal flesh (fish, chicken, turkey, wild meat) and supplements with good fats (fish oil, olive oil,etc.) and cook with coconut oil.

3653

[quote]Christian Thibaudeau wrote:
moofs wrote:
CT-

hahaha like the “100% legal” comment lol

looks like things r going good for u.

I recently have been seeing a few people using casein post workout and saying it working out better. What do you think about this?
I was thinking of giving it a shot.

Casein HYDROLYSATE (not sodium caseinate or other types of caein) is arguably one of the best protein you can use post-workout. Turns out that it is more insulinomic than even whey hydrolysate.[/quote]

I was actually gonna get one called Micellar Casein (all they have), would it stll be a good choice or is that taking a step back?

3654

[quote]moofs wrote:
Christian Thibaudeau wrote:
moofs wrote:
CT-

hahaha like the “100% legal” comment lol

looks like things r going good for u.

I recently have been seeing a few people using casein post workout and saying it working out better. What do you think about this?
I was thinking of giving it a shot.

Casein HYDROLYSATE (not sodium caseinate or other types of caein) is arguably one of the best protein you can use post-workout. Turns out that it is more insulinomic than even whey hydrolysate.

I was actually gonna get one called Micellar Casein (all they have), would it stll be a good choice or is that taking a step back?[/quote]

Micellar casein (the casein in Metabolic Drive) is a good protein, but not ideal post-workout.

3655

Coach,

Is there a way I can get a copy of Bartl’s program? I am practically the same height and weight as he is. I will gladly pay. I need a regiment to follow. I have lost 140 pounds before, but never while saving any muscle. I will do this. I would love the help.

-Nathaniel

3656

[quote]HK_M3 wrote:
Coach,

Is there a way I can get a copy of Bartl’s program? I am practically the same height and weight as he is. I will gladly pay. I need a regiment to follow. I have lost 140 pounds before, but never while saving any muscle. I will do this. I would love the help.

-Nathaniel[/quote]

I don’t have it on my computer. However I’m working on a 12 weeks program/diet for fat loss that will be available for a small amount really soon.

3657

That is -GREAT- news. Any chance it will be available by the 1st? I’m very ready. As long as I know I’m in good hands I will follow a regiment to the T.

-Nathaniel

3658

Coach,

For heavy supports–when we’re holding a weight that’s over our 1 rep max–should we use a “soft lockout” keeping some degree of muscle tension supporting the load?

Or is the key goal to let our skeletal system and joints adjust to the load, therefore we lockout all the way?

Best for the new year,
Brian

3659

[quote]HK_M3 wrote:
That is -GREAT- news. Any chance it will be available by the 1st? I’m very ready. As long as I know I’m in good hands I will follow a regiment to the T.

-Nathaniel[/quote]

Honestly, no… even the Thib must take some days off! Bu by the 5th - 7th… probably.

3660

hey CT

i’ve been looking on the site for an article about doing single reps and hypertrophy but i cant find it

can you help me out?