Cheers I’ve got another plan planned for once I can easily bench my body weight etc!! cheers man thanks for all the great articles aswell
[quote]Christian Thibaudeau wrote:
Saying that fruits mostly restore liver glycogen shows a real lack of understanding of this process. YES fructose tends to refill only liver glycogen. HOWEVER it is idiotic and reductive that all fruits are primarily made of fructose. In fact in several fruits fructose is actually only a small portion of the total carbs count.
Apricot, cantalope, avocado, banana, grapefruit, lemon, mangoe, peach, pineapple, orange all have less than 20% of fructose, sometimes less than 10%.
[/quote]
yea while i was typing the post i was thinking thats just the fructose in fruit. i thought banana’s ratio of Sucrose:glucose:fructose was 2:5.5:5.5
[quote]Christian Thibaudeau wrote:
Apricot has a glycemic index of 55 and a glycemic load (the real important thing) of 4.9
Cantaloupe has a GI of 65 and a GL of 3.7
Banana has a GI of 46 to 55 and a GL of 11
Grapefruit has a GI of 25 and a GL of 1.4
Mango has a GI of 41 and a GL of 6.2
Peach (Canadian study) has a GI of 28 and a GL of 2.1
Pineapple has a GI of 51 and a GL of 6.3
Orange has a GI of 31 and a GL of 2.9
Other common fruits…
Apple GI = 28, GL = 4.1
Grapes GI = 43, GL = 7
Kiwi GI = 47, GL = 5
Pear GI = 33, GL = 4
Strawberries GI = 40, GL = 1
Compare that to some grains…
Bagel GI = 72, GL = 25
Rye bread GI = 67, GL = 13
Gluten-free multi-grain bread GI = 79, GL = 10
Gluten-free white bread GI = 80, GL = 12
Oat bread GI = 65, GL = 12
Rice bread GI = 72, GL = 8
White flour bread GI = 71, GL = 10
Wonder bread GI = 77, GL = 13
Whole wheat bread GI = 67, GL = 11
All-bran cereal GI = 51, GL = 9
Muesli GI = 66, GL = 16
Oatmeal GI = 55, GL = 3
Shredded wheat cereal GI = 75, GL = 15
Amaranth grain GI = 97, GL = 23
Buckwheat GI = 54, GL = 16
Sweet corn GI = 60, GL = 20
Couscous GI = 65, GL = 23
Millet GI = 71, GL = 24
White rice GI = 69, GL = 26
Basmati rice GI = 58, GL = 24
Brown rice GI = 66, GL = 21
Etc. As you can see fruits tend to have a much lower glycemic index and especially a much lower glycemic load than grains which means a lesser insulin spike.
And let’s not forget about beans and legumes that are also very good choices.[/quote]
well i knew the glycemic index of most wasnt much, if any higher than grains…glycemic load i havent looked much into but doesnt that depend mainly on the amount? i mean a strawberry’s GL is low but thats because it’s so small…an equal amount in calories to some grain i would think would raise it’s GL significantly. oatmeal still looks good 
thats interesting though, i will probably switch to less carbs overall soon to stay leaner while bulking in which case i guess some fruit could be beneficial. i’ve just generally heard simple sugars were worse most of the time and that fruit can lead to more fat gain.
Just another quick one, if i was trying to put on muscle 3 days a week with only an olympic barbell, bench and squat rack what would you suggest to be the best workout? cheers
[quote]tommyv wrote:
just another quick one, if i was trying to put on muscle 3 days a week with only an olympic barbell, bench and squat rack what would you suggest to be the best workout? cheers[/quote]
You are of course aware that people pay me to design their workouts. It wouldn’t be fair to my paying clients to give away for free what they have to pay to get.
That having been said, with the equipment you have you can perform these exercises:
- bench press
- incline bench
- military press
- push press
- power clean
- power clean and push press
- hang clean
- deadlift
- sumo deadlift
- romanian deadlift
- rack pull
- snatch grip deadlift
- power snatch
- snatch pull
- clean pull
- shrugs
- upright row
- front raise
- back squat
- front squat
- floor barbell press
- partial bench press
- functional isometric bench
- functional isometric squat
- functional isometric deadlift
- functional isometric military press
- bent over barbell row
- chins
- pull-ups
- fat man pull-ups
- superslow push ups
- barbell curl
- close-grip bench press
- incline close-grip bench press
- old-time hack squat
- Step-up
- lunges
- walking lunges
etc.
So you should not be at a loss of exercises to design a good routine.
Take a look at my series ‘‘Designing a damn good training program’’
[quote]David1991 wrote:
oatmeal still looks good :)[/quote]
No it doesn’t because that’s one of the most allergenic food there is.
You said you no longer think in terms of calories, rather in nutrients when looking at nutrition.So, short and in general, how do you go about designing diets then?
[quote]Christian Thibaudeau wrote:
David1991 wrote:
oatmeal still looks good
No it doesn’t because that’s one of the most allergenic food there is.
[/quote]
yea you mentioned that before, i’m going to try and do some more research on that. im not doubting it at all, but i’d like to understand why it is since it’s one of the biggest sources of a “healthy” carb.
I’ve also heard Poliquin mention that you become allergic to the foods you eat the most of which seems odd to me too that your body would actually become worse at handling foods over time.
[quote]Christian Thibaudeau wrote:
ricardowesley wrote:
Coach, if some one wanna develot Strength-endurance in one body part, in my case triceps/biceps, what aprouch should i use? I was thinking like 2-4sets of ~25, but the weigth is too litle, then i think that something like 10x10 or 10x3, i follow a upper/lower body split, thanks again.
Strength-endurance requires two things:
- Strength
- Endurance (or most importantly the enzymatic adaptation facilitating longer duration work)
Strength is best build with sets ranging from 2 to 6 reps (sets lasting around 3-20 seconds)
Endurance in the optic of weight lifting is best built with sets lasting 90-120 seconds. So if you decide to use sets of 20 reps this means that each repetition needs to take between 4 and 6 seconds to be completed.
It’s not just about reps… if each repetition lasts 2 seconds you are only working for 40 seconds which is not ideal to build-up your endurance.[/quote]
I am not playing stupid but I don´t get it. focus on doing the set for strength-endurance, should be still heavy lifting (2-6reps), and on other exercise do one set with “slow” tempo aiming for 90-120seg of tut?
[quote]Christian Thibaudeau wrote:
AlterEgo721 wrote:
CT
Out of all your program which do you surmise will give me the most mass in the next few months while focusing most on arms/calves, which are lagging most for me. Was considering beast building.
Also I usually have a hard time “feeling” the muscle when it comes to heavy lifting. Especially pulling movements. Suggestions if you have any. Thanks.
Read my articles ‘‘How to design a damn good training program’’. No ‘‘ready to wear’’ program will ever be universally optimal, learn how to design your own.[/quote]
You are absolutely right. I have always done “ready to wear” programs and have always found them to be very helpful assuming they would be better than anything I could do myself.
I have just always been overwhelmed with all the variables at stake when designing a program. I have always wanted to write my own and I will begin trying now. Thank you for answering by what I needed not wanted.
[quote]Christian Thibaudeau wrote:
David1991 wrote:
oatmeal still looks good
No it doesn’t because that’s one of the most allergenic food there is.
[/quote]
Coach,
Would the only way to test if your are allergic to foods like oatmeal or eggs be to go to the doctor, or are there any little tests you could do on your own? Also, how long does it usually take to develop one of these allergens or is it individualistic? Thanks in advance as always.
Hi coach i had a quick question about diet. im 21, 210 and 14-15% bf. im trying to cut to 8-9% and following your advice on keto diet.
I stregth train 4 days a week mostly in the 6-8 rep range wih some isolation work in 12-15 rep range and i am currently doing cardio 4 days a week low intensity for 30-45 min on the treadmill either first thing in the am or post workout. my diet is as followed.
meal 1:
45g whey
1 tbsp natural pb
5 fish oil tabs
meal 2: post workout
50g whey
10g bcaa
10 g glutamine
5-10 g creatine
meal 3:
8 oz chicken
1/4 cup raw almonds
meal 4:
8 oz chicken
1/4 cup raw almonds
meal 5:
2 organic turkey patties
5 fish oil tabs
meal 6:
50g whey
1 tbsp olive oil
this comes out to exactly
2300 cals, 315g protein, 102,g fat and 30g protein. just wanted your opion thank you
Thanks again for all the help
Coach, how do you feel about lentils, black beans, kidney beans, and chickpeas as carb sources? 1/2 cup lentils has 100 cals, 7 g protein, 17 g carbs and 9 g fiber, plus iron and some other perks.
I would bet there glycemic load is pretty low as well. Do you feel these carbs would be acceptable sources for not causing an insulin spike?
[quote]David1991 wrote:
yea you mentioned that before, i’m going to try and do some more research on that. im not doubting it at all, but i’d like to understand why it is since it’s one of the biggest sources of a “healthy” carb. [/quote]
It doesn’t fit my bill as ‘‘healthy carbs’’ … the only thing really affecting health positively in it is the fiber. Other than that it pales in comparison with the many micronutrients found in fruits and veggies.
Plus, oatmeal, as all grains, is acid promoting (leads to an acidification of the blood/body) and when the body is acid it is more catabolic by nature and many metabolic processes are impaired.
Regarding studies… here is something from an upcoming article:
Back in the old days men of iron would try something out, if it worked they kept it, if it didn’t they threw it away. They were not interested in conducting 2219 peer-reviewed studies to confirm that what they did actually worked (the fact that they actually gained strength and size was proof enough for them) they went ahead and did it.
While they often had a broad idea of why it worked, it wasn’t always accurate (sometimes they were downright wrong), but truthfully did it matter? After all, to them, the bottom line was the important thing. Not being able to argue the validity of their methods with 2000 peoples online!
However proper understanding on why something works is still useful. Yes, even those pesky studies are a good tool (although they are not the be-all end-all of training knowledge) to help us properly apply a training method into a program.
[quote]ricardowesley wrote:
Christian Thibaudeau wrote:
ricardowesley wrote:
Coach, if some one wanna develot Strength-endurance in one body part, in my case triceps/biceps, what aprouch should i use? I was thinking like 2-4sets of ~25, but the weigth is too litle, then i think that something like 10x10 or 10x3, i follow a upper/lower body split, thanks again.
Strength-endurance requires two things:
- Strength
- Endurance (or most importantly the enzymatic adaptation facilitating longer duration work)
Strength is best build with sets ranging from 2 to 6 reps (sets lasting around 3-20 seconds)
Endurance in the optic of weight lifting is best built with sets lasting 90-120 seconds. So if you decide to use sets of 20 reps this means that each repetition needs to take between 4 and 6 seconds to be completed.
It’s not just about reps… if each repetition lasts 2 seconds you are only working for 40 seconds which is not ideal to build-up your endurance.
I am not playing stupid but I don´t get it. focus on doing the set for strength-endurance, should be still heavy lifting (2-6reps), and on other exercise do one set with “slow” tempo aiming for 90-120seg of tut?
[/quote]
It means that if you want to maximize strength-endurance you must improve BOTH ASPECTS of the strength-endurance capacity.
So you need to include heavy strength work as well as lighter work with a slower tempo so that the muscles can stay under tension for 90-120 seconds during a set.
Ideally you start the preparation period with more strength than endurance work (something like a 3 to 1 ratio) because strength is the foundation of strength-endurance. As your training cycle progress you gradually decrease the amount of strength work and increase the amount of endurance work.
[quote]skinnymuscles wrote:
coach, how do you feel about lentils, black beans, kidney beans, and chickpeas as carb sources? 1/2 cup lentils has 100 cals, 7 g protein, 17 g carbs and 9 g fiber, plus iron and some other perks. I would bet there glycemic load is pretty low as well. Do you feel these carbs would be acceptable sources for not causing an insulin spike?[/quote]
MY GOD!!! I JUST posted something about this. Please guys, try to at least try to find out the answer in my previous questions before bombarding me with the same stuff over and over.
[quote]smbarney wrote:
hi coach i had a quick question about diet. im 21, 210 and 14-15% bf. im trying to cut to 8-9% and following your advice on keto diet. i stregth train 4 days a week mostly in the 6-8 rep range wih some isolation work in 12-15 rep range and i am currently doing cardio 4 days a week low intensity for 30-45 min on the treadmill either first thing in the am or post workout. my diet is as followed.
meal 1:
45g whey
1 tbsp natural pb
5 fish oil tabs
meal 2: post workout
50g whey
10g bcaa
10 g glutamine
5-10 g creatine
meal 3:
8 oz chicken
1/4 cup raw almonds
meal 4:
8 oz chicken
1/4 cup raw almonds
meal 5:
2 organic turkey patties
5 fish oil tabs
meal 6:
50g whey
1 tbsp olive oil
this comes out to exactly
2300 cals, 315g protein, 102,g fat and 30g protein. just wanted your opion thank you
[/quote]
Looks decent, however I do not like the shake for breakfast. I used to recommend it myself, my reasoning was that it would enter the system faster, breaking the nightly catabolic state faster. However from talking with Coach Poliquin I came to realise that a breakfast of meat + nuts is a much better option.
-
A larger breakfast is associated with less hunger pangs later in the day, which is important when dieting down.
-
This breakfast allows for the production of more of the ‘good’ neurotransmitters (most NM are actually produced in the gut/digestive tract).
[quote]Christian Thibaudeau wrote:
And let’s not forget about beans and legumes that are also very good choices.[/quote]
Given the fact beans contain anti-nutrients and are not always digested that easily by some people, would the main thing making them a “better” choice than grains in all but the most carb-tolerant be the fact they’d spike blood sugar far less than grains?
Where would you place sweet poatatoes and yams in the pecking order after fruits and fibrous veggies? Would you rather see a person choose beans first and only then go to sweet potatoes or yams?
[quote]DeadlySting81 wrote:
Christian Thibaudeau wrote:
And let’s not forget about beans and legumes that are also very good choices.
Given the fact beans contain anti-nutrients and are not always digested that easily by some people, would the main thing making them a “better” choice than grains in all but the most carb-tolerant be the fact they’d spike blood sugar far less than grains?
Where would you place sweet poatatoes and yams in the pecking order after fruits and fibrous veggies? Would you rather see a person choose beans first and only then go to sweet potatoes or yams?[/quote]
Here is what I consider to be the order of carb sources that are ideal for body comp.
- non-green veggies, but no starch (yams, potatoes)
- berries
- fruits with a low glycemic index
- other fruits
- yams or potatoes, but only post-workout
- legumes and beans in moderation
- grains (the most ‘‘natural’’ ones)
- other grains (if you have no choice)
- pasta
- sugar/junk
[quote]
It means that if you want to maximize strength-endurance you must improve BOTH ASPECTS of the strength-endurance capacity.
So you need to include heavy strength work as well as lighter work with a slower tempo so that the muscles can stay under tension for 90-120 seconds during a set.
Ideally you start the preparation period with more strength than endurance work (something like a 3 to 1 ratio) because strength is the foundation of strength-endurance. As your training cycle progress you gradually decrease the amount of strength work and increase the amount of endurance work.[/quote]
Thank you very much coach for your answer.