I have a question and need help regarding food and supplements before my training.
I am 32 years old 6?1? height 214 weight 16% body fat, my schedule is wake up at 4:30- 4:45am and hit the gym from 5:00am to 6:00am,
Daily food looks something like this, after training about 6:30am whey protein shake, oatmeal, 9:30am snack yogurt, sandwich etc., 12:00pm chicken & rice bowl, 3:30pm snack, granola bar, some fruit etc., 6:30pm dinner, 8:30pm casein protein shake.
I like the pre-workout drinks but they usually suggest taking them on an empty stomach and because I workout so early and after hours of no food I don?t know if I should train without eating or what to eat in such a short time before training?
Since I have gone the whole night without food, (except the casein protein before bed) I feel I need to eat something before I hit the gym, but what could I eat that is quick, or should I carb load at dinner the night before and just take the pre workout drink when I wake up or should I skip the pre-workout drink and have coffee and food in that short amount of time, any suggestions on my problem?
Sorry for such a long question but I thought the more info the better, thanks for your help
I have a question that I’d like to ask you, but it seems like framing it within the context of a specific exercise would make it a bit easier to articulate. So I will use the overhead press and some of its possible variations as an example.
A barbell OH press would likely be able to generate the most intramuscular tension because of the ability to load it heavier than other versions. But if you used a braced 1-arm DB OH press, you’d have the advantage of a greater ROM and the unilateral nature of the exercise increasing the potential for HTMU recruitment.
While it is likely that the barbell OH press would ultimately provide the greatest hypertrophy stimulus based upon loading potential, would the braced 1-arm DB version be that far behind it (if at all) in terms of providing a hypertrophy stimulus?
And is there ever a time when you’d prescribe a non-braced version of the 1-arm DB OH press to client?
Hope all is well and that your contest prep is moving along excellently for you.
Coach, quick question:
Assuming no bmr, exercise or anything, if one day I eat 3,500 cals, how long after that does it take for my body to show it as one pound gain?
The same would apply to a caloric deficit of 3,500 cals, how long before my body shows it as one pound lost?
I’ve read it takes about 2 days for that and while I know everybody is different, in mine it doesn’t feel that way.
Okay this is a little weird but I thought I would ask.
Since a young age I have always had a problem whereby I have always looked FAR LIGHTER than my actual weight. I seem to have messed-up genetics.
My wrists are very small, torso very short, limbs very long, ankles very large compared to wrists, calves very high, hips and pelvis very very wide for a guy, and clavicles quite narrow. I don’t mean to make this sound stupid, but i’ve always been predisposed to more of a female-fat distribution pattern since a young age.
Now this is what bothers me, I have trained hard and eaten big to get up to 236lbs at 5ft10/11 I deadlift 500 Squat 450 and yet can only bench 220 with reasonable form. Now this is what bothers me, and people might call it bullshit but I aint joking. No matter how much my measurements and weight change, my body seems to find a way of staying looking not THE SAME, but very SIMILAR. I can lift more and weigh more, but I don’t look much different to how i did 60lbs and 500lbs of deadlifting ago. I look bigger but nowhere near 60lbs bigger.
Now their are scales in my gym and I asked a guy i see in there reguarly to guess my weight, he guessed 180lbs!!! and I weigh 236… and tbh if i look in the mirror that’s what I look like to me.
yet my measurements are
236lbs
17 inch arms flexed
36 inch waist
43.5 inch hips
12.5 inch forearms
16 inch calves
now i know people will call bs… but i will ask the question… sorry about the long post.
Have you ever encountered a situation whereby you’ve had an athlete that has
shocked/surprised you by how heavy they are despite not looking fat or muscular?
Or a person who seems to have a similar plight to mine — the measurements change, and so does the appearance, but very little?
Looking at Berardi’s G-Flux Redux article, I was wondering if while employing your Destroying Fat strategy it would be a good idea to walk for about an hour during two of the rest days.
I purchased the Get Jacked program and started today. I have a couple questions, though…
your serving sizes (specifically for protein), are these pre-cooked or cooked weights? 150g cooked chicken or lean beef is a quite a bit more food than 150g raw beef or chicken. Just want to make sure I’m not over or underfeeding myself from the start.
Are the “Double Crunches” on the Intervals & abs day the ones where you pass a Swiss ball from hands to feet and then back or do you mean some other exercise here?
As a side note, thanks for the stutter reps on squats and RDL’s. They didn’t sound so bad on paper, but I have a feeling I’ll be using the handicapped stalls for a couple days for the use of the hand rail.
hi coach ,i’v just finished your specialisation program for the biceps and triceps and because my bench press is weak i’v decided to increase my shoulders strenght with lot of overhead press, but the thing is due to some past shoulder’s dislocations i can’t work them out safely!!! i dont feel comfortable with most of the over head press exercices my left shoulder specially has a big lack of fléxibily
what could you advice me in this case
do you think straps are usefull and would help??
tanhks in adavance
respet
amn
What are your thoughts on myostatin inhibiting supplements?
I was wondering cause’ in theory, a such supplement would be the perfect supplementation for a bodybuilder and also strength athletes. It could even be the answer to several muscle diseases. So why exactly doesn’t a such supplement exist?
Coach-
How long does it usually take to get back on track after a long break from lifting. In my case to months.
I’m talking about getting numbers back up to where they were.
[quote]moofs wrote:
Coach-
How long does it usually take to get back on track after a long break from lifting. In my case to months.
I’m talking about getting numbers back up to where they were.[/quote]
It really varies depending on your experience level. Gains that have been stable for a long time are much easier to come back than those that you just recently added.
In other words, someone who has lifted seriously for 10+ years and has been at a pretty decent strength level of years will regain his previous strength level much faster than a relative newbie who did not really solidify his gains.
What are your thoughts on myostatin inhibiting supplements?
I was wondering cause’ in theory, a such supplement would be the perfect supplementation for a bodybuilder and also strength athletes. It could even be the answer to several muscle diseases. So why exactly doesn’t a such supplement exist?
[/quote]
Because myostatin inhibition to any significant degree is not easy to do. They have just designed a substance that can do it (follistatin) however this will be a highly restricted and expensive pharmaceutical product.
Looking at Berardi’s G-Flux Redux article, I was wondering if while employing your Destroying Fat strategy it would be a good idea to walk for about an hour during two of the rest days.[/quote]
Yes it would. Any added physical activity that do not drain your recovery capacities is a good addition. In fact, I find walks to improve recovery.
For kids under junior high school age, what would you recommend in terms of a basic introduction to some more “formalized” training? Would using various bodyweight drills with a focus on proper form and an emphasis on making it fun be a safe and solid start? Do you feel that younger kids can be introduced to barbells and DB’s as well if you keep the focus on proper mechanics and do not aggressively load any particular exercise?
While keeping things fun and allowing a lot of free play and exposure to many different types of sports would be more important than formal strength training early on, I’d basically like to get a decent idea for what would be appropriate in those formative stages and what is best saved for later on down the line.
Would a 3 x 3 set/rep scheme with 3-5 minutes between sets (possibly with work for other areas mixed in during that time) performed 2 times per week be sufficient for maintaining or even modestly increasing strength while preventing further hypertrophy in a given muscle group?
I was also wondering if 2 training sessions per week is a practical number for in-season training for an athlete. I realize that the practice and game schedule per week can vary at different levels and impact this number, but would 2 sessions per week focusing on strength maintenance and structural balance/injury prevention be typical for in-season collegiate or pro athletes?
After searching T-Nation for 2 hrs I was hoping you could help me with, either a link to an answer, or your own advice on how to deal with gas caused by high protein/high veg diets.
I’ve found recommendations for:
probiotics (acidophillus)
digestive enzymes (bromalin)
HCL
ox bile supps?
obviously stinky gas totally sucks so thats one problem.
but also, eating this way causes serious bloating, so my abdominal circumference goes from 31" up to like 36" which, abs or not, looks bad
im sure you have some expert advice based on years of various diets.
Im going on holiday the week after I finish the current Get Jacked Programme and if you have time I have a couple of questions.
Im feeling a bit tired and burnt out at the minute, would you recommend for next week as Im tired I follow week 11 of the Get Jacked Programme with the reduction in volume and increase in carbs/glocogen loading, to get me back on track? Or any alternative suggestions for de-load weeks.
Alternatively should I push on through my tiredness and when I go on holiday (Thailand) use this as the week to rest more and load up on the carbs?
What are your thoughts on myostatin inhibiting supplements?
I was wondering cause’ in theory, a such supplement would be the perfect supplementation for a bodybuilder and also strength athletes. It could even be the answer to several muscle diseases. So why exactly doesn’t a such supplement exist?
Because myostatin inhibition to any significant degree is not easy to do. They have just designed a substance that can do it (follistatin) however this will be a highly restricted and expensive pharmaceutical product.
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I’ve been googling around a bit and found that Biotest actually came up with a supplement called Biotest Myostat CSP3. The supplement was supposed to contain a myostatin binder. However, Biotest have stopped producing it.
Another “Get Jacked Fast” question. I don’t really care about peaking at the end of the programme. Should I adjust the last 4 weeks in any way?
Also, do you recommend a “maintenance” phase after the programme, so the body “readjusts” to the new BF%?
G[/quote]
You can perform weeks 9-10 over instead of doing weeks 11-12.
For transition after the program I recommend taking one easy week of training then switching to a program of your liking, but make sure that you have a new specific goal. There is nothing worse than switching to ‘‘goal-less’’ training after 12 weeks of highly oriented work.
For the nutrition part I suggest gradually brining back carbs and calories in. If you make huge jumps in carbs intake right off the bat, you risk compromising your body fat levels.
That last question brings up one I’ve thought of a lot but never had the opportunity to ask someone who really knows what they’re talking about.
Do you think an “adjustment period” is necessary after a cut? Not like you said about slowly introducing carbs/calories though. Its something I never heard when starting out but then I heard a few times about how after you lose body fat you should stay at that weight and bodyfat for a while so your body can become accustom to it (I’ve heard anywhere from 2 weeks to 6 months which seems ridiculous)