Hey thib
I bought your “Get Jacked” programm, and I´m a little insecure about the protein intake! I´m 185 lbs and i have to take 21 Portions of Protein, and this is a total of 300gr of protein! Is this right? I never took nearly as much, thats why i ask, to be sure! And the fat intake is no more than 100kcal!
I´m sorry when i wast your time with this question, i just want to be sure!
[quote]gigigo wrote:
Hey thib
I bought your “Get Jacked” programm, and I´m a little insecure about the protein intake! I´m 185 lbs and i have to take 21 Portions of Protein, and this is a total of 300gr of protein! Is this right? I never took nearly as much, thats why i ask, to be sure! And the fat intake is no more than 100kcal!
I´m sorry when i wast your time with this question, i just want to be sure!:)[/quote]
Do you think that I just wrote down the portion number for fun. I’m perfectly aware of how many nutrients there is. Follow the plan.
[quote]Magic-MJ-Music wrote:
Hi coach
I was wondering something.
When people are cutting, there usually are two ways people use.
cuttting out fat, trusting carb and protein
cutting out carbs, trusting protein and fat
But cant you mix this ?
So it might be something like
40%protein 30%carbs 30% fat ?
Or will it mess it up ?
Im thinking something like this:
Carbs in the morning (general oatmeal)
and after work out.
Rest of the day just fruit,
or maybe some whole organic full fiber bread, or something like that.
Rest is protein and fat.
I love food alot, but also wanna keep it clean and healthy
[/quote]
That’s actually a very common way of dieting. It works for some, but a lot of people tend to eat too many energetic (carbs and protein) with this approach.
I like this approach when trying to add mass, but not so much when dieting unless one is already very lean.
[quote]Magic-MJ-Music wrote:
In my country (believe it or not) BCAA, glycerine
and such things are illegal.
So far I have been taking 25 - 30 grams of raisins after
workout because of the high GI and GL.
Is this a good idea, or do you have another good
way to go coach ?
Thanks in advance
Take Care
Martin [/quote]
It depends on what you are trying to accomplish… The most important thing to have post-workout is a fast absorbed protein.
To that you either add carbs OR glucogenic substances like glutamine and glycine.
BCAAs, esepcailly leucine radically increase the efficacy of the meal.
Can you get results with protein + raisins? Sure, but it’s not optimal.
Hey Thibs, do you have any recommended training splits for twice a day training?
I understand that each session shouldn’t really exceed 40minutes (excluding warm ups and stretching). However i have always used a Upper/Lower split (once a day) but now it seems i will have to split up my typical training into two due to time constraints.
Each of my training sessions will be at least 6 hours apart, but have you found any success with an upper/lower split training twice a day?
OR is the conventional splits be more efficient?
Hi Coach,
I’m about 2 weeks into the Get Jacked plan, and I’ve encountered a bit of a problem. Even though this phase is a pretty harsh caloric restriction, I’m finding that my appetite is getting very weak, and I’m actually have trouble eating the foods I’m supposed to.
This is very unusual for me as I can usually stuff my face all day with no issues (which is how I blew up to my current level of bodayfat!) Can you think of any explanation for this? Maybe I just need to suck it up and just eat. Thanks for your time.
[quote]tayjeremy wrote:
Hey Thibs, do you have any recommended training splits for twice a day training?
I understand that each session shouldn’t really exceed 40minutes (excluding warm ups and stretching). However i have always used a Upper/Lower split (once a day) but now it seems i will have to split up my typical training into two due to time constraints.
Each of my training sessions will be at least 6 hours apart, but have you found any success with an upper/lower split training twice a day?
OR is the conventional splits be more efficient? [/quote]
Train the same muscle groups in the PM as you did in the AM. Do the heavier lifts in the morning and the other stuff in the afternoon.
So if you do an upper/lower split you could do this:
DAY 1 AM: upper body strength
DAY 1 PM: upper body hypertrophy
DAY 2 AM: lower body strength
DAY 2 PM: lower body hypertrophy
Day 3 and 4 are the same thing, but change exercises
[quote]Christian Thibaudeau wrote:
Magic-MJ-Music wrote:
Hi coach
I was wondering something.
When people are cutting, there usually are two ways people use.
cuttting out fat, trusting carb and protein
cutting out carbs, trusting protein and fat
But cant you mix this ?
So it might be something like
40%protein 30%carbs 30% fat ?
Or will it mess it up ?
Im thinking something like this:
Carbs in the morning (general oatmeal)
and after work out.
Rest of the day just fruit,
or maybe some whole organic full fiber bread, or something like that.
Rest is protein and fat.
I love food alot, but also wanna keep it clean and healthy
That’s actually a very common way of dieting. It works for some, but a lot of people tend to eat too many energetic (carbs and protein) with this approach.
I like this approach when trying to add mass, but not so much when dieting unless one is already very lean.
Magic-MJ-Music wrote:
In my country (believe it or not) BCAA, glycerine
and such things are illegal.
So far I have been taking 25 - 30 grams of raisins after
workout because of the high GI and GL.
Is this a good idea, or do you have another good
way to go coach ?
Thanks in advance
Take Care
Martin
It depends on what you are trying to accomplish… The most important thing to have post-workout is a fast absorbed protein.
To that you either add carbs OR glucogenic substances like glutamine and glycine.
BCAAs, esepcailly leucine radically increase the efficacy of the meal.
Can you get results with protein + raisins? Sure, but it’s not optimal.[/quote]
Thank you for your answer.
I guess i will start out with as less carbs as possible,
and then add some carbs, the more i lose weight.
Right now, I try to lose alot of fat. Around 20 - 25 pounds.
I cant have any kind of glycine, BCAA and such things,
So I thought raisins was a good,
But is there any better?
Im already taking 35 grams of protein.
Thank you
Hi Coach,
I’ve decided to get off my ass this year and really get into shape, i’m currently at 20%bf and am looking to drop down to 10% using the techniques outlined in your ‘Destroying Fat’ article.
This question may seem a bit off topic but in your ‘Nutrition for Newbies’ article you give the formula for finding maintenance calories and how to adjust from there, i was just wondering when figuring out one’s BMR is BF% taken into account? I.e. Would i use my weight of 200lbs in the formula or my LBM of 160lbs? The same with protein intake is the amount for each pound of bodyweight or based on LBM?
Thankyou for any light you can shed on this for me because i’m really looking forward to giving this my all.
Regards Joshua.
Coach,
Just wanted to say thanks for your article about metabolic pairings. I have been using them as a conditioning tool, and I can only say that I’ve never experienced anything like it. If anyone is looking for some quick-fire fat loss, or just to get super-conditioned (whilst simultaneously getting leaner), then look no further.
However, I feel like I should warn people-build the volume and difficulty up gradually. When you reach the higher difficulty pairings with relatively high volume the lactic acid build up is pretty insane!
Anyway, thanks again, hope all is well and best wishes as always,
James
Another Get Jacked question: Is cod liver oil an acceptable fish oil, or would the amount of vitamin A be unhealthy?
I follow your training plan in your last concept of “Get Jacked”.
Could you please inform me what kind of lunges (short, long) do you suggest to perform? Dynamic (with move forward and back) or Static (only up-down)?
Also about incline close-grip bench press for triceps, do you recommend me to perform the stutter reps (3 top partial reps) with elbows flared out?
Thanks again.
[quote]Mr.Purple wrote:
Another Get Jacked question: Is cod liver oil an acceptable fish oil, or would the amount of vitamin A be unhealthy?[/quote]
With the amount recommended in the program, it would indeed be dangerous due to the high vitamin A content.
I’m a former college football player and was thinking about losing 30-40lbs. Mostly so I can perform better in other sports like tennis or soccer. I’m 6’1 at 254lbs and have a 38.5 inch waist (whatever BF that would be, 14-16%?). It’s not hard at all for me to keep this size even while eating very clean.
I know I would have to crank up the cardio and activity in general, but is there anything I can do to keep all my lower body strength and explosiveness? I lose it really quickly if I don’t keep up the sprinting and jumping exercises. And it would be a complete failure if my vertical jump comes down to <20inches despite being 20-40lbs lighter, as a result of all the endurance based activity.
Upper body size and strength are not a concern. Although it sure would be nice to maintain, I can ‘afford’ to lose quite some in both.
What would you recommend me?
I got get jacked yesterday, the workouts in there look awesome. I like the metabolic days those look grueling.
Coach,
do you think any additional cardio on top of whats in the program would be a bad idea? i was thinking along the grounds of 45 minutes of steady state in the am everyday. I want to get from 15% to 10% as quickly as possible. I also want to do it without taking thermo’s.
Thanks coach!
Hey Coach, how long have you trained Amit?
[quote]Christian Thibaudeau wrote:
tayjeremy wrote:
So if you do an upper/lower split you could do this:
DAY 1 AM: upper body strength
DAY 1 PM: upper body hypertrophy
DAY 2 AM: lower body strength
DAY 2 PM: lower body hypertrophy
Day 3 and 4 are the same thing, but change exercises[/quote]
I was wondering if you have written an article about this, because i do recall one but cant remember the name or maybe it was a sub topic.
Anyway, thank you for the quick reply.
But one more question. When following a Targeted carbs approach, i should have two separate Post workout drinks, for the two sessions, and having the second one with more carbs than the first one due to the higher volume right?
[quote]tayjeremy wrote:
Christian Thibaudeau wrote:
tayjeremy wrote:
So if you do an upper/lower split you could do this:
DAY 1 AM: upper body strength
DAY 1 PM: upper body hypertrophy
DAY 2 AM: lower body strength
DAY 2 PM: lower body hypertrophy
Day 3 and 4 are the same thing, but change exercises
I was wondering if you have written an article about this, because i do recall one but cant remember the name or maybe it was a sub topic.
Anyway, thank you for the quick reply.
But one more question. When following a Targeted carbs approach, i should have two separate Post workout drinks, for the two sessions, and having the second one with more carbs than the first one due to the higher volume right?[/quote]
Yes I have, a rather old one… one of my first articles, but I do not remember the title.
Part II or III of my “Thib System” series also talks about it.
Hey Coach Thib,
I have been on a high fat, moderate protein, and low carb diet for a few weeks. My system seems to run pretty well on it, but I can’t train as heavy or as long as I used to.
I am not asking for a training program, but more on training philosophy when on this type of diet (I am taking your advice and getting to 10% bodyfat before bulking). One more piece of information: I can do well with cardio, even high intensity, but the weights are dropping.
Any thoughts?
Hey Coach Thib,
I have been on a high fat, moderate protein, and low carb diet for a few weeks. My system seems to run pretty well on it, but I can’t train as heavy or as long as I used to.
I am not asking for a training program, but more on training philosophy when on this type of diet (I am taking your advice and getting to 10% bodyfat before bulking). One more piece of information: I can do well with cardio, even high intensity, but the weights are dropping.
Any thoughts?
Hey Coach,
Concerning the OVT prog, I remember a while back you mentioned something along the lines of CNS drainage following the completion of the program (as it is some of your earlier work)…wanted to know if supplementing Power Drive PW would remedy this problem, or, would you recommend another program altogether?? Beast Building perhaps?
Thanks for you help!
rikz