Thib's Q&A

Training
3681

[quote]kaleel86 wrote:
Thib I have a few questions regarding your metabolic pairings article if you don’t mind:

  1. Are these best suited to afternoon/evening rather than the morning? or does it hardly make a difference?[/quote]

In the grand scheme of things it doesn’t make much of a difference.

[quote]kaleel86 wrote:
2) I cant quite figure out the Shuffle run…i end up picturing the ‘running man’ dance move. Am i far off?
[/quote]

That’s not it. Imagine hopping in the air, switching your legs in the air.

[quote]kaleel86 wrote:
3) Can the 3 way dumbell swing be swapped for a normal dumbell swing. Only because i don’t quite get the 3 way swing and there aren’t any videos i can find of it.

Thanks [/quote]

It’s not complicated. The first two ‘‘ways’’ are simply a swing using only one arm, the rest of the movement is exactly the same as a regular swing.

Step 1. Right arm
Step 2. Left arm
Step 3. Both arms

3682

[quote]JJP wrote:
Thibs,

Hope all is well.

This is a bit of a random question, but what weight do you think you would be roughly if you were at your level but 6’3"-6’4" tall. No doubt this is difficult to answer but I am interested to what extent height affects weight.

Best wishes.[/quote]

Count 5-7lbs per inch.

So if I’m currently 220 on 5’8’’ if I was 6’4’’ with the same proportions I would be around 255-270lbs

3683

Hi Coach

Merry Christmas.

I’m looking for some advice regarding so-called carb-conscious snacks, namely Atkins whey-based bars, while on a targeted carb diet. The reason I ask is that these damn things taste so good - and pack 19g protein per bar - that I’m worried there must be a catch!

Can I continue with these without adverse insulin worries?

Many thanks in advance for your time.

JB

3684

Coach Thib,

I have a question about Phase 1 (the neuromuscular dominant section) of the Beast Building Program. Im in doubt on which exercises should I choose for the motor skill learning session.
Which one is the best if I want to develop kicking and tackling strength/speed/power?

Thx for the time.

3685

I have a 12 year old kid that is a really good athlete but is a very picky eater. He runs 3 miles per day and play soccer. He was picked as one of the top players in the U.S. in his age group. I don’t want to treat him as a robot but I do believe he would perform and feel better if he ate better. He doesn’t really eat what we fix (which are good foods).

What do you suggest for him to eat or supplement with?

3686

[quote]JamesBrawn007 wrote:
Hi Coach

Merry Christmas.

I’m looking for some advice regarding so-called carb-conscious snacks, namely Atkins whey-based bars, while on a targeted carb diet. The reason I ask is that these damn things taste so good - and pack 19g protein per bar - that I’m worried there must be a catch!

Can I continue with these without adverse insulin worries?

Many thanks in advance for your time.

JB [/quote]

Do not eat that crap, or any Frankenfood replacing sugar with sugar alcohols (maltitol, mannitol, glycerol, etc.).

It’s just a big marketing scheme. They take out the sugar but they must replace it with something otherwise it would taste like crap. They can’t use calorie-free sweeteners like splenda or aspartame because the bars would be hard like rocks.

So they add sugar alcohols, which on top of being sugary in taste also add moisture and texture to the bar.

The ‘‘cool thing’’ for the producers is that technically they can claim that their bar is low in carbs or low in impact carbs, however sugar alcohols:

  1. are caloric contrary to other sweeteners. Each gram of sugar alcohol provides 3 calories

  2. can be stored as fat

  3. can stimulate an insulin release (although less than sugar)

So the bottom line is that it still pretty much acts like sugar.

Furthermore, these bars are high in fat. Avoid them at all cost.

I once totally screwed up a bodybuilding prep by thinking that these bars would not impact my diet. BIG mistake.

3687

[quote]Christian Thibaudeau wrote:
kaleel86 wrote:
Thib I have a few questions regarding your metabolic pairings article if you don’t mind:

  1. Are these best suited to afternoon/evening rather than the morning? or does it hardly make a difference?

In the grand scheme of things it doesn’t make much of a difference.

kaleel86 wrote:
2) I cant quite figure out the Shuffle run…i end up picturing the ‘running man’ dance move. Am i far off?

That’s not it. Imagine hopping in the air, switching your legs in the air.

kaleel86 wrote:
3) Can the 3 way dumbell swing be swapped for a normal dumbell swing. Only because i don’t quite get the 3 way swing and there aren’t any videos i can find of it.

Thanks

It’s not complicated. The first two ‘‘ways’’ are simply a swing using only one arm, the rest of the movement is exactly the same as a regular swing.

Step 1. Right arm
Step 2. Left arm
Step 3. Both arms
[/quote]

Thank you, thats cleared it up. Will try these tomorrow.

Thanks again.

3688

Hey just a quick Q. Is it possible to train different body parts towards different goals? i.e. can i train chest for strength, and shoulders for hypertrophy during the same period?

Cheers and mery xmas

3689

[quote]matt326 wrote:
Hey just a quick Q. Is it possible to train different body parts towards different goals? i.e. can i train chest for strength, and shoulders for hypertrophy during the same period?

Cheers and mery xmas[/quote]

Yes and no. Don’t forget that shoulders are involved in every pressing movement. So if you train the bench heavy, the shoulders are getting a lot of strength work.

3690

Terry27 he gives out programs and helps people for a LIVING…

Dont you think 1/2 a page essay goes beyond the scope of his Q and A ?

3691

[quote]300andabove wrote:
Terry27 he gives out programs and helps people for a LIVING…

Dont you think 1/2 a page essay goes beyond the scope of his Q and A ?[/quote]

I am truly sorry. I really like to write and got carried away I guess. I was really looking forward to Mr Thibaudeau’s advice.

3692

Coach,

I ordered (2) Tubs of Workout Fuel, (2) Bottles of Flameout and (1) Bottle of HOT-ROX. Anything else I need for the 12 week program?

Thanks,

Nathaniel

3693

Coach,

I compete in unequipped powerlifting and plan on competing on the bodybuilding stage in the future, so I train for both.

Could you refer me to any of your literature or simply give advice on dieting without losing strength? I have ballooned up very large foolishly and have a large quantity of fat to lose.

I have found low carbohydrate approaches to work great for stripping body fat, yet my strength diminishes greatly when my carbohydrates get below 100g per day, not to mention libido, mood, and mental alertness.

Thank you.

P.S. - I have follewed your literature for 3 years and your writing has helped me to add over 50lbs of natural muscle, thank you for sharing knowledge.

3694

I just want to thank Thib for the answers, and all of you, for participating in this topic with great questions, no matter I have not asked a question.
Good reading.

Best wishes for 2009.

Sorry for my english, if I made any error.
I am from Greece.

3695

[quote]Christian Thibaudeau wrote:
mmargarian wrote:
Sir, What would the protein and fat macros look like on a diet like this for a male at 215lbs? Thank you for your expertise and help.

I cannot suggest a ‘‘perfect’’ approach, everybody is different in his nutrient needs. Even two peoples of the same size can need completely different macro ratios.

I can only suggest a starting point:

1.25 - 1.5g of protein per pound of bodyweight

0.5g of carbs per pound (consumed all in the peri-workout period)

0.5g of fat per pound

But you will need to adjust these numbers according to how your body is responding.[/quote]

You are the best sir!! Thank you and Happy Holidays!!

3696

[quote]ManOWolves wrote:
Coach,

I compete in unequipped powerlifting and plan on competing on the bodybuilding stage in the future, so I train for both.

Could you refer me to any of your literature or simply give advice on dieting without losing strength? I have ballooned up very large foolishly and have a large quantity of fat to lose.

I have found low carbohydrate approaches to work great for stripping body fat, yet my strength diminishes greatly when my carbohydrates get below 100g per day, not to mention libido, mood, and mental alertness.

Thank you.

P.S. - I have follewed your literature for 3 years and your writing has helped me to add over 50lbs of natural muscle, thank you for sharing knowledge.[/quote]

Monday - Low carbs (less than 50g/day)
Tuesday - Targeted carbs (no carbs all day but 100g post-workout)
Wednesday - Low carbs (less than 50g/day)
Thursday - Targeted carbs (same as Tuesday)
Friday - Targeted carbs
Saturday - Low carbs
Sunday - ‘‘loading’’ day (50g of carbs per meal, one true cheat meal allowed)

Your workouts should be adapted to the eating schedule:

Monday - Heavy squat/deadlift training (you will be strong as an ox from Sunday’s eating), 30 min. low intensity cardio

Tuesday - Arms bodybuilding style, interval training

Wednesday - no weights, 30-45 min. low-intensity cardio

Thursday - Lighter lower body workout, 30 min. low intensity cardio

Friday - Heavy bench work and assistance (pecs, triceps, shoulders, back)

Saturday - Work on your weaknesses, intervals

Sunday - off

3697

[quote]HK_M3 wrote:
Coach,

I ordered (2) Tubs of Workout Fuel, (2) Bottles of Flameout and (1) Bottle of HOT-ROX. Anything else I need for the 12 week program?

Thanks,

Nathaniel[/quote]

You will eventually need Surge Recovery but only by week 8, creatine, Low-Carb Metabolic Drive, ZMA, glutamine

3698

Thib, how do you recommend supplementing beta-alanine and creatine to gain mass, for training days, and non-training days? Everyone recommends somethings different, just wanted to know your current recomendations.
Thanks and Happy New Year!

3699

[quote]Christian Thibaudeau wrote:
JamesBrawn007 wrote:
Hi Coach

Merry Christmas.

I’m looking for some advice regarding so-called carb-conscious snacks, namely Atkins whey-based bars, while on a targeted carb diet. The reason I ask is that these damn things taste so good - and pack 19g protein per bar - that I’m worried there must be a catch!

Can I continue with these without adverse insulin worries?

Many thanks in advance for your time.

JB

Do not eat that crap, or any Frankenfood replacing sugar with sugar alcohols (maltitol, mannitol, glycerol, etc.).

It’s just a big marketing scheme. They take out the sugar but they must replace it with something otherwise it would taste like crap. They can’t use calorie-free sweeteners like splenda or aspartame because the bars would be hard like rocks.

So they add sugar alcohols, which on top of being sugary in taste also add moisture and texture to the bar.

The ‘‘cool thing’’ for the producers is that technically they can claim that their bar is low in carbs or low in impact carbs, however sugar alcohols:

  1. are caloric contrary to other sweeteners. Each gram of sugar alcohol provides 3 calories

  2. can be stored as fat

  3. can stimulate an insulin release (although less than sugar)

So the bottom line is that it still pretty much acts like sugar.

Furthermore, these bars are high in fat. Avoid them at all cost.

I once totally screwed up a bodybuilding prep by thinking that these bars would not impact my diet. BIG mistake.[/quote]

and i was just about to go to the store and buy a whole bunch of those…will not buy anymore

3700

[quote]Italiano wrote:
Thib, how do you recommend supplementing beta-alanine and creatine to gain mass, for training days, and non-training days? Everyone recommends somethings different, just wanted to know your current recomendations.
Thanks and Happy New Year![/quote]

Creatine
5g every morning
5g pre-workout
5g post-workout
So 5g on off days and 15g on training days

Beta-alanine
Base dosing 3-5g three times a day
Add 3-5g during the workout