Hi Coach Thib / Anyone on Get Jacked Programme,
Seven weeks done of Get Jacked Programme so far. Began at 17% body fat (which I was surprised at and not happy about) and now down to 12% this morning using body fat calipers from a 4 point take. Got just over four weeks to get it to single digits for holidays!
Many thanks
Scott
[quote]pumped340 wrote:
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)[/quote]
Actually the 6 months is not ridiculous at all. Your body has a natural body fat set point which it will try to go back up to when you lose a lot of fat (sadly it does’t try to lose it when it goes up!).
The longer you are at a certain body fat level, the more it will tend to become a more stable state for you.
If you have been around 18-20% body fat (for example) your whole life, then it’s silly to think that going down to 8% and staying there for 2-3 weeks will somehow adjust a setpoint that has been set at 18-20% after YEARS of being there.
While there is no exact answer as to how long you need to maintain your new body fat level to make it stable; in general:
The farther away from your natural setpoint you go down to, the longer you’ll need to stay there to make the changes stable. For example it will going from an original setpoint of 20% down to 5% will need a heckuva long stabilisation period while going down to 12% from that same 20% will be relatively easy to adjust to.
The longer you were at your original set point, the longer it will take you to get adjusted to your new level.
Endomorphs (individuals who tend to be fat by nature) need a lot more time to adjust to a new lower setpoint than ectomorphs (naturally thin individuals) and mesomorphs (naturally muscular individuals).
[quote]Christian Thibaudeau wrote:
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.[/quote]
First off, thanks for answering, appreciate the help.
Wow… I’m not looking forward to 4 weeks of feeling “like crying all the time!” Guess I might opt to peak after all - sans the diuretics - depending on how bad the first 2 weeks are.
With regards to a specific goal: are you planning to come out with any other workout plans, e.g. on strength or size? I’ll probably go with strength and BF/weight level maintenance for a few months after the workout, as you suggest above, and would love to do another CT workout plan.
Finally, one last question about Get Jacked Fast. On days with cardio and strength workouts, is it OK to split them into two seperate sessions?
G
Hello again coach:
How many grams of fat (max) would you put in a single meal?
What is the most accurate methods to test for Body Mass Index and/ or body fat? Thanks.
[quote]Christian Thibaudeau wrote:
pumped340 wrote:
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)
Actually the 6 months is not ridiculous at all. Your body has a natural body fat set point which it will try to go back up to when you lose a lot of fat (sadly it does’t try to lose it when it goes up!).
The longer you are at a certain body fat level, the more it will tend to become a more stable state for you.
If you have been around 18-20% body fat (for example) your whole life, then it’s silly to think that going down to 8% and staying there for 2-3 weeks will somehow adjust a setpoint that has been set at 18-20% after YEARS of being there.
While there is no exact answer as to how long you need to maintain your new body fat level to make it stable; in general:
The farther away from your natural setpoint you go down to, the longer you’ll need to stay there to make the changes stable. For example it will going from an original setpoint of 20% down to 5% will need a heckuva long stabilisation period while going down to 12% from that same 20% will be relatively easy to adjust to.
The longer you were at your original set point, the longer it will take you to get adjusted to your new level.
Endomorphs (individuals who tend to be fat by nature) need a lot more time to adjust to a new lower setpoint than ectomorphs (naturally thin individuals) and mesomorphs (naturally muscular individuals).[/quote]
That makes sense, I’m surprised I haven’t heard more about that. I’ve never been below 10% so I guess it’s not something I would have to worry about until I get below 8% sometime in the future. Wish I could stay under 10 lol.
So how long do you tend to stay at a low bodyfat after a serious cut? At most I’ve done one somewhat transition week but have always pretty much gone straight back to gaining weight.
Great, I’ll do that then. Thanks for the help!
[quote]Christian Thibaudeau wrote:
McNulty wrote:
Hi Thib,
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.
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.[/quote]
[quote]pumped340 wrote:
So how long do you tend to stay at a low bodyfat after a serious cut? At most I’ve done one somewhat transition week but have always pretty much gone straight back to gaining weight. [/quote]
I personally never go above 8% so it doesn’t really apply to me.
[quote]MEYMZ wrote:
Hello again coach:
How many grams of fat (max) would you put in a single meal?
[/quote]
That is not a very good question at all. It depends on the diet type (high carbs vs. zone type vs. low carbs vs. ketogenic) the goal (maximum fat loss, muscle gain, etc.) and the individual.
[quote]jimg21 wrote:
What is the most accurate methods to test for Body Mass Index and/ or body fat? Thanks.[/quote]
DEXA or under water weigh-in.
A 12 skinfold caliper test is also very good if performed by a qualified professional.
Coach,
When performing jump squats, should the aim be to maximize the height of each jump or minimize the contact time with the ground?
Hope all is well and best wishes to you and your family,
James
Coach,
Are frozen vegetables like borocoli florets/spinach no good?
Thanks
Kaleel
coach: i screwed up on my diet this morning. i was already over it and willing to go on with my normal day (a no-workout day) but i couldn´t help giong to the gym to try and “fix” my mistake. i know one thing doesn´t compensate the other (and this is not a situation i hoped being involved in) but i figured that lifting some weights would at least make my muscles more sensitive to insulin and some of the carbs i ate would end up being stored as glycogen rather than fat. Is this a valid hypothesis? If so, what kind of training would be best in these cases? Thanks in advance,
Eduardo
Thib,
If I was in ketosis a week ago, and after having just a few pieces of fruit and some starchy foods on sunday(not much, this was at a lunch with friends) I’m barely in ketosis now. What do you think I’m doing wrong (I’ve been under 40g of carbs all week)?
I got my leucine in today and will try to get into that “instant ketosis”. With regards to that, can I still eat veggies during the afternoon no-carbs hours?
[quote]Christian Thibaudeau wrote:
MEYMZ wrote:
Hello again coach:
How many grams of fat (max) would you put in a single meal?
That is not a very good question at all. It depends on the diet type (high carbs vs. zone type vs. low carbs vs. ketogenic) the goal (maximum fat loss, muscle gain, etc.) and the individual.[/quote]
A little bit more specific:
I intend to do a low carb diet for the purpose of losing fat. Every time I diet down I notice that I can go low carb (0-50 grams) and carbup 2 days a week, starting after my workout. When I make the diet more severe, the only thing I’ve noticed is a decrease on gym performance and I loose hardness on my muscles.
My macro breakdown is something like:
-Protein 300g~
-Carbs 0-50g, 200g~ on carbup days
-Fat 120g~
I hope this gives you more useful data.
Thanks in advance.
Coach,
Two quick questions:
First, What is your opinion/experiecne on the Anabolic Diet for cutting? Muscle gain?
Also, what is your opinion on the viability of low fat, moderate starch diets for cutting/fat loss? Why do we see these diets so frequently at the Pro Level?
Coach,
You recently answered a question of mine from the 4 Hot Topics from the Beast discussion. I expressed to you that I had all the symptoms of high cortisol and insulin resistance. That I am 8% BF and cannot see my abs still. You answered with this…
“You’re not the first one like that I’ve seen. Two of my clients are/were like this. Very lean everywhere but in the abdomen. Both men shared one thing: high cortisol levels due to a high amount of work/training.”
“Glycine post-workout and 30 minutes before bedtime along with 400mg of phosphatidylserine will help in that case. It’s NOT a magic cure and will not give you a six pack in a few days; but it will lower cortisol and OVER TIME will help with your abdominal fat storage.”
I am grateful for your quick reply and advice on this issue. I hold you in high regard, and take your advice seriously. I quickly began my research on where to find such products. (I have also started your Refined Physique Transformation this week following the supplement and carb protocal to the letter). I am very strict with my diet and training and have been battling this issue for over a year now so the news on these two supplements was refreshing.
MY NEW QUESTION NOW IS;
The glycine dosing you called out for in the article is (.1) x BW and I am 170lbs so for me it’s 17g. No problem there, a 1000g tub was $40. That should last about a month. But the 400mg of Phosphatidylserine post wo and pre bed would be (8) 100mg caps per day. 240 caps would run me $80/month. I can only afford $40/month.
When is the best time to take the 400mg Phosphat since I’m on a budget? Post workout or pre bed? Or do I split it into two, 200mg doses, post wo & pre bed? If you say it’s 400mg twice a day or nothing, I will find a way to make budget cuts and suck it up.
Thank you Coach for your time.
Sincerely,
Viets
Coach you mention a 12 skinfold caliper test being valuable, is measuring 3 skinfold sites worth much of anything? My gym uses 3 measurements at the pec, suprailiac, and subscap
Hey Thib,
I have been looking around at various forums and the Surge article iteself and can;t seem to find the macronutrient breakdown. I’m on the AD diet and want to make sure it isn’t too high in Carbs. Do you know off hand what the carb content is?
Thanks in advance…