I’m currently 5’8’', 164 lbs at 12% bf… just found out I’m going to the mayan riviera first week of April, so I obviously want to look my best.
I’m currently using JB’s Get Shredded Diet to get where I want to be physique wise for this trip, while continuing with Westside for Skinny Bastards… I figured the two max-effort days will help preserve strength and muscle, while the two accessory days will add necessary volume. On days I train I also usually finish with AirDyne bike sprints for around 20 minutes, or 1.5 mile jog- depending on how I feel.
My question is basically to confirm that I’m training enough… I’ve never really dieted down before, but I feel like I’d rather go semi-aggressive than have to deal with eating defecit for upwards of 3 months. But at the same time, I’m worried about the 3 days per week I’m not in the gym… I feel like I should be doing something!
Quick Question, I just bought your Get Jacked program. Do you only recommend protein powder post workout? I just received 4 canisters of Low-Carb Metabolic Drive. I was just curious if it was okay to have shakes and what the serving size would be? Thanks.
Coach, i have a question regarding metabolic pairings…
Im currently doing 2 sets of 2 combos per session, it’s all i can handle now (which shows how bad my conditioning is!). when i started I could only manage the second combo 6 minutes after i finished the first combo. A few sessions down the line and i can now get it done with 3 minutes rest. What is a decent rest period between combos to aim for before increasing the sets/reps of each combo?
Quick Question, I just bought your Get Jacked program. Do you only recommend protein powder post workout? I just received 4 canisters of Low-Carb Metabolic Drive. I was just curious if it was okay to have shakes and what the serving size would be? Thanks.[/quote]
During a fat loss phase i always prefer to use as much real food as possible since it’s more filling and thus will lead to less cravings.
Otherwise 1/2 - 3/4 scoop can replace a portion of protein in the list given with the program.
With interval training, how do you feel about wearing a heart rate monitor and gauging the length of recovery periods between bouts of hard work by the return to a specific heart rate value?
It seems that in the training industry, the shift is towards training the core muscles primarily (and with some coaches almost strictly) with anti-rotation exercises. You’ve said a number of times that for maximum aesthetics, you need to use train a muscle group both isometrically and dynamically.
When you train athletes instead of bodybuilders, do you stray more toward the anti-rotation side of the scale or do you still use a more even blend or even a heavier amount of dynamic work for the midsection?
On a quick side note, would Greek-strained yogurt made with 2-percent skim milk along with some almonds, mixed veggies, and a few fish oil caps be a good meal pre-bed, or would you sub in something else for the yogurt?
It seems that in the training industry, the shift is towards training the core muscles primarily (and with some coaches almost strictly) with anti-rotation exercises. You’ve said a number of times that for maximum aesthetics, you need to use train a muscle group both isometrically and dynamically. When you train athletes instead of bodybuilders, do you stray more toward the anti-rotation side of the scale or do you still use a more even blend or even a heavier amount of dynamic work for the midsection?
On a quick side note, would Greek-strained yogurt made with 2-percent skim milk along with some almonds, mixed veggies, and a few fish oil caps be a good meal pre-bed, or would you sub in something else for the yogurt?
Thanks, Thib![/quote]
I rarely do rotation work. Not so much for safety purposes, but beause when I used them a lot I actually never saw any results both aesthetic and performance-wise.
Use the almonds OR the fish oil… not both at the same time, fat content will be too high for nothing because of the carbs content.
With interval training, how do you feel about wearing a heart rate monitor and gauging the length of recovery periods between bouts of hard work by the return to a specific heart rate value?
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Some of my clients use them. With one firefit competitor we even use it to time rest intervals during lifting exercises.
But my experience is that the slow intervals end up being too long with most.
Only people who are in great cardiovascular shape should do it.
Coach,
I’ve been progressing nicely with my PR’s until lately. My elbow and corresponding bicep are really killing me now. I think I did something during hang cleans. Anyway, I’ve been hesitant to do much cardio so as not to diminish gains. Now that I can’t push or pull decent weight I’m wondering what to do. I guess fat loss would be the main goal since strength isn’t an option now. Would I be better off adding in lots of cardio, doing higher reps with lighter weight, or a combination of both? Thanks.
CT,
I am working with a friend who is an aspiring bodybuilder. He’s 19 and did his first comp last spring. Is there any principles you feel are important to follow for a young bodybuilder? Right now we’re just focused on putting on as much LBM as possible everywhere, especially his legs, and likely competing in october. Thanks
[quote]martyh wrote:
CT,
I am working with a friend who is an aspiring bodybuilder. He’s 19 and did his first comp last spring. Is there any principles you feel are important to follow for a young bodybuilder? Right now we’re just focused on putting on as much LBM as possible everywhere, especially his legs, and likely competing in october. Thanks[/quote]
Focus on legs and back… these are what makes winners, especially in the teen division.
legs and back
legs and back
Focus on gaining muscle, but do not let bodyfat get out of hand.
In a few weeks’ time I’m done with the V-diet and will continue my quest to get lean. However, I’m not sure how to proceed. After reading your article Running Man I thought I’d start running 400-meters and Intervals you recommended.
In your other article, though, you recommended low-intensity ESW instead (for reasons I understood). I’d still very much like to give those anaerobics a shot! Any sense to increase carbs a bit for that sake? Training-wise I can do three workouts per week.
Should I lift heavy twice and dedicate the remaining workout to lactate-inducing workout? Finally, how should I adjust these into a reasonable program?
PS. I thought keeping caloric intake at 20% under maintenance (DEE). Is this allright to begin with?
I was interested in supplementing with Biotest’s ZMA, but I read somewhere that using ZMA before age 25 wasn’t recommended. I am 21 and was wondering what your thoughts were. I was under the impression that ZMA was just zinc, magnesium, and B6.
I´m a powerlifter and I´m over the 24% of body fat, and I need a diet to low the body fat but whitout loosing strength… my dream is to get a phisic like yours… (If is posible without suplements, only creatine, glutamine, and whey protein.)
Scuse my english but I´m from Uruguay, a litle country in South America, and in my country we don´t speak english, we speaks spanish.
I understand if you prefer not to give out business advice online, and therefore choose to not answer the following questions.
When it comes to your various training-related business ventures, what types of things do you do in terms of continuing education (sources you read, experts you speak to, etc.) in order to stay current and ensure that you’re running your business in the best way possible?
Do you have any folks who you consider mentors on the business side of things or did you just dive right in and literally learn by doing in most cases and seeing what works and what doesn’t?
I have one quick training question and one quick nutrition question for you.
Except for extreme cases like long distance track athlete and the like where the absolute highest levels of aerobic conditiong would need to be pushed, would the strict use of HIIT for ESW give most athletes a very good level of aerobic conditioning in addition to its anaerobic benefits?
When people refer to fat “loading,” is this specifically referring to trying to deplete intramuscular triglyceride stores and then reload them in order to elicit a supercompensation effect?
I have one quick training question and one quick nutrition question for you.
Except for extreme cases like long distance track athlete and the like where the absolute highest levels of aerobic conditiong would need to be pushed, would the strict use of HIIT for ESW give most athletes a very good level of aerobic conditioning in addition to its anaerobic benefits?
[/quote]
It depends on the length of the low intensity intervals and the total duration of the session.
The session would need to be at least 15 minutes long, preferably more.
It would give ‘‘decent’’ aerobic conditioning, not ‘‘excellent’’. The principle of specificity (you improve what you directly train the most) still applies despite the cross-over effect from intervals.
[quote]Reg Dunlop wrote:
When people refer to fat “loading,” is this specifically referring to trying to deplete intramuscular triglyceride stores and then reload them in order to elicit a supercompensation effect? [/quote]
The term has been used both as you mention as well as to describe a bodybuilding peaking method also known as ‘‘shit loading’’ where the bodybuilder stuffs himself with high sugar and high fat food prior to a show. VERY hit and miss.
Would you have any recommendations as far as carbohydrates go on a low carb diet for an individual who will be working construction part time (20 hours a week) while going to school and still strength training four times a week striving for body fat loss? I had planned to follow your advice per usual and keep carbs below 30g a day regardless, but thought I should ask anyway being my new job.
I have a good 30lbs of body fat to drop yet. During the summer to fight dehydration I figured I would drink water and take salt tablets versus guzzle sport drinks loaded with carbs and high fructose corn syrup.