Given that you said the first 30g of protein of the day is normally being used by the immune system, would it be preferable for someone typically consuming anywhere from 20-30 grams per meal to increase the amount at breakfast closer to 40 or 50 grams and then lower subsequent meals’ totals accordingly to account for that increase at breakfast rather than consuming only 25-30 at breakfast?
And I am just curious, where did you initially learn about this preferential protein usage by the immune system first thing in the morning? Was it from studies in a nutrition journal, a nutrition textbook, or speaking with colleagues, perhaps? I’d definitely like to read a bit more about it if there is something you’d suggest.
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).
breakfast needs to be filling, without making you feel ‘‘heavy’’ or lethargic. Furthermore it must have more than 20-30g of protein (ideally) because the first 30g of protein of the day are normally used by the immune system.
So if you have only 30g of protein, you are not breaking the catabolic state that much.
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This explanations like to me too much. It´s difficult find responses from Coach like this.
With a adequate last meal and breakfast, Is it necessary any nutrient during the night? (Suposing that someone follow a ketogenic diet)
Dear Thib,
I keep re-reading your “Bulk Up /Cut Up Quads & Tris” piece as the vastus lateriis and triceps are my weakness size wise. Taking into consideration you can’t do high reps for front squats how would you set up briefly the reps and sets for a accumulation phase using those exercises?
Would you design it like the HS-100 system?
Thanks
By the way I am seeing a biosignature practioner here in Oz and the results are great so far thanks to your influence
I’ve never seen a bulk layed out like that, i think i’ll try that soon as you seem to be quite confident in the approach. [/quote]
I don’t like the term ‘‘bulk’’, for some reason it sounds idiotic to my ears. I prefer to say a ‘‘maximum growth phase’’.
DO understand that energetic/food intake must be high during the low carb days. This is NOT a fat loss diet, so you should NOT be at a deficit.
[quote]pumped340 wrote:
so for the people over 10% PWO most days would be mainly whey and then bcaa’s/glutamine if they can afford those right? [/quote]
Doesn’t anybody read my Q&A anymore???
Whey 0.3g per pound
Glutamine 0.2g per pound (work up to that amount gradually)
Glycone 0.1g per pound (work up very gradually)
BCAAs are ingested DURING the workout at a dose of 0.2g per pound.
[quote]pumped340 wrote:
it must be hard for people under 10% to get .5-1g/lb all post workout. 200g is a lot in one sitting, i never knew you took in that much PWO. you’ve mentioned during training as well if i remember from previous articles.
[/quote]
I don’t… 1.0g/pound is the upper limit. You start at 0.5g/pound and gradually increase it until you find what suits you best.
It’s not hard to get that amount. 2 servings of SURGE has 100g of carbs. If I have 125g of carbs (for example) I will normally have 1 1/2 serving of SURGE (75g of carbs) 25g of carbs from grapes (1 cup) and 25g of carbs from pineapple (1 1/2 cup)
Due to work commitments, I slept like around 3 to 5 hrs per day for a month, and taking short naps of around 30 minutes everyday for around a month, coupled with some letting loose of my diet, my waist measurement had been creeping towards the north.
Now that the period of intense work is over, and I’m back on track with low carb dieting and regular training, what is your recommendations for lowering cortisol levels ASAP, in terms of supplementation, training and diet-wise?
have you heard of using baking soda as a way to make your body less acidic? i’ve seen it recommended a few times and have been trying it for awhile, i dont know if it’s really changed much. I know vegetables work to do that as well and i get plenty of those so maybe there wasn’t much to change.
Hi coach. Is there any connection between estogens (E1: estrone) and probiotics because of digestive problems? Also the daily usage of 20g milled flax seeds is something serious negative about the metabolism of estrogens. Thanks again.
I am curious as to your thoughts on adrenal fatigue.
First do you believe that it is an actual condition? I ask because the Mayo Clinic and other medical institutions do not recognize it as a medical diagnosis.
If you do believe it is an actual condition, do you recommend any supplements to combat it?
CT, I sorry I have to ask you this, but it has been stressing me BEYOND belief and I can’t seem to find a certain scientific (or better yet REAL LIFE) experience to put my mind at rest. It is still related to food allergies and intolerances.
Is there any scientific proof that a slight non-symptomatic allergy will cause fat gain? My allergiest says NO, but it seems online sources say yes. Is this gain WATER or FAT?
Same question as above for food intolerances…a food that you notice gives you slight gas.
Finally - soy…if you are NOT allergic can it cause excess abdominal fat gain anyway due to hormonal weirdness?
If you could put my mind at rest I would be FOREVER greatful. (Seriously)! This has caused me so much stress it is absurd, but I cannot get it off my mind no matter how hard I try.
[quote]sarah1 wrote:
CT, I sorry I have to ask you this, but it has been stressing me BEYOND belief and I can’t seem to find a certain scientific (or better yet REAL LIFE) experience to put my mind at rest. It is still related to food allergies and intolerances.
Is there any scientific proof that a slight non-symptomatic allergy will cause fat gain? My allergiest says NO, but it seems online sources say yes. Is this gain WATER or FAT?
Same question as above for food intolerances…a food that you notice gives you slight gas.
Finally - soy…if you are NOT allergic can it cause excess abdominal fat gain anyway due to hormonal weirdness?
If you could put my mind at rest I would be FOREVER greatful. (Seriously)! This has caused me so much stress it is absurd, but I cannot get it off my mind no matter how hard I try.[/quote]
[quote]Christian Thibaudeau wrote:
threewhitelights wrote:
I’ve read most of your other thib zone, but may have missed it just in case you answered this already. Let me know either way.
I have some training in the performance of the Olympic lifts from a coach, and have the technique down pretty good. My question is more about programming. I compete in strongman and want to work them back into my training template, and was wondering if you had any recommendations (even book recommendations would be good, I don’t know if you cover this in your black book, or HTMB book).
I currently deadlift (variations) every 10 days and squat every 10 days (not on same days), with event training once a week.
Using the olympic lifts to improve your performance in strongmen contests is a different animal than using them to get better athletically or to compete in olympic lifting. This is because in strongmen contests the strength-endurance and power-endurance factor is very important.
So for strongmen competitors I do recommend several things with the OL that I would not recommend to others.
Here is an example…
[/quote]
Wow. Thanks for the very in depth response. You said a few things I suspected, but also threw some curveballs that I wouldn’t have suspected but do make sense. I do like that you are training a different aspect of strength each day as I’ve found I recover really well when training the same movement with different methods (RE, DE, ME, eccentric based, etc.)
My question now is that with the accentuated eccentrics for the overhead (something I had been thinking about doing) do you think I should cut out my overhead work on my events training day? Or possibly do this ON my events day with a log or axle?
I feel that low carbs dieting is the way to go for 75% of the population
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I’ve got to say this interests me, well the other 25%. I’ve read in Charles P’s Q&A about a certain percentage being adapted to processing grains and I’m following your easy hard gainer routine. Who else will carbs be suitable for excluding the sub 10 percenters using carbs PWO?
Can you recommend a good simple fiber supplement off hand. I have some Yerba Prima right now and it is basically a fiber capsule with the following ingredients: Psyllium seed husks, soy fiber, oat bran, acacia gum, apple pectin extract. Its kind of expensive and I�??m concerned that I will develop allergies to some of the ingredients from continuous use.
why would cycling carbs be better for people with more bodyfat looking to gain muscle over carbs just post workout when it would have the biggest effect?
[quote]pumped340 wrote:
why would cycling carbs be better for people with more bodyfat looking to gain muscle over carbs just post workout when it would have the biggest effect?[/quote]
Again misreading what I said…
I never said that carbs cycling was better THAN TARGETED CARBS EATING… I said that it was a strategy better used to GAIN MUSCLE WHILE MINIMIZING FAT GAIN rather than using it to LOSE FAT.
Let’s take it down a few notches shall we.
A = carbs cycling to gain mass
B = carbs cycling to lose fat
C = targeted carbs dieting to gain mass
D = targeted carbs dieting to lose fat
E = pure low carbs dieting
F = pure higher carbs dieting
= is superior to…
For an average individual (12-15% body fat) trying to gain mass WHILE MINIMIZING FAT GAIN)…
A > F
C > A
For an average individual trying to gain mass WHILE ACCEPTING AN AVERAGE FAT GAIN to maximize growth…
C > F
A > C
For an average individual trying to lose fat…
B > F
D > B
E > D
For a LEAN individual (less than 10% body fat) trying to gain mass while minimizing fat gain…
A = C
A > F
C > F
For a lean individual trying to gain mass while accepting some fat gain to maximize growth…
A > C
C > F
For a lean individual trying to get ripped…
B > E
D > B
For a skinny guy (who has trouble gaining mass) trying to grow…
A > C
C > E
F > A (in most cases)
A guy above 15% should stick to low carbs or targeted carbs.
Of course this is just a general guideline. It will apply to about 75% of the cases.
Do you recommend Biotest products to your athletes that are competing and being tested at the college level?[/quote]
Yes, and to my olympic athletes too. As I mentioned several times in the past, there are only 3 companies that I trust 100%. Biotest, Poliquin and XPN (only available in Canada). By trust I mean that you can be 100% certain that only what’s on the label is in the bottle, so no risk of taking a spiked product.
[quote]shoelessjones wrote:
2. Are you still using that variation of Surge that was to be taken during the workout?
Thanks for your time. [/quote]
Not right now because I’m in a low-volume phase, my workouts lasting around 30-35 minutes.
