[quote]thestudbeast wrote:
Christian Thibaudeau wrote:
I feel that low carbs dieting is the way to go for 75% of the population
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?
[/quote]
Guys with a lightning fast metabolism who can’t seem to gain weight… and Asians.
[quote]sarah1 wrote:
At first it’s water gain… I indulge in some dairy three days ago (okay, I had some ice cream with my GF!) and the next morning I looked a good 7lbs fatter… obviously it was not fat unless the sundae had 22,000 calories!!! And the next day I flushed it all out.
Cortisol DOES cause water retention, which is one of the reasons why competitive bodybuilders with poor stress management tend to retain water when they try to peak, even if they do everything right.
However IN THE LONG RUN it can cause fat gain. Chronically elevated cortisol levels can lead to abdominal fat gain.
[quote]sarah1 wrote:
3. Finally - soy…if you are NOT allergic can it cause excess abdominal fat gain anyway due to hormonal weirdness?[/quote]
For a women, not likely. In fact, soy in moderate amount can be good for women because the weaker phytoestrogen can bind to the estrogen receptors, taking the place of the ‘‘real’’ estrogen. And this could potentially help reduce water retention and lower body fat.
CT,
How much BCAA’s does one need pre workout to stimulate a response off the body ??
Like it says on my BCAA bottle to have 0.2g/g per LBM DURING workout so thats 30g -35g for me but the below study how i read it is that PRE workout BCAA’s will up uptaken near immediately once you start to workout due to increased blood flow ?
Thank you.
[quote]Christian Thibaudeau wrote:
shoelessjones wrote:
Coach,
Two questions:
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.
shoelessjones wrote:
2. Are you still using that variation of Surge that was to be taken during the workout?
Thanks for your time.
Not right now because I’m in a low-volume phase, my workouts lasting around 30-35 minutes.[/quote]
Thanks Coach… and I really appreciate you defining your definition of trust. I appreciate your time as always.
Hi Thib,
Could you please tell me whether Straight-bar pulldown is the same as lat-pulldown (Beast building Part3)?
Thank you
[quote]ChameleonS4 wrote:
Hi Thib,
Could you please tell me whether Straight-bar pulldown is the same as lat-pulldown (Beast building Part3)?
Thank you[/quote]
No, a SA pulldown is an isolation exercise for the back, kinda like a pullover. Pics attached.
Finish
Thib,
For workout times other than the very beginning of the day, what types of food would make for an ideal pre-workout meal and how long before would be optimal for timing? Would a protein + fat + veggie meal about 2 hours before be best?
And what would be the best choice(s) for those working out almost first thing in the A.M.?
CT,
For those consuming carbs post-workout, do you have a certain “threshold” for determining when to transition from simply using a shake and when to use a shake + solid food(such as grapes and pineapple) to meet your target carb intake? i.e. If post-workout carb intake is, say 75g or lower, use only a shake, but if carb amounts exceed 75g, consume the remaining carbs from the aforementioned fruit sources?
And do you have any guidleines for deciding on when to consume all allotted carbs immediately PW and when to divide the carb total between meals immediately PW and 60-90 minutes later?
[quote]Christian Thibaudeau wrote:
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?
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.
[/quote]
i think i’ll save that list, thanks for that.
so basically for mass while minimizing fat gain i would actually want the TCD but if i wanted a little faster mass but with a little more fat i would go for the carb cycling. from before i thought you were recommending the carb cycling every 5th day for minimal fat gain, thanks for clearing it up.
[quote]For a women, not likely. In fact, soy in moderate amount can be good for women because the weaker phytoestrogen can bind to the estrogen receptors, taking the place of the ‘‘real’’ estrogen. And this could potentially help reduce water retention and lower body fat.
[/quote]
coach, im definitely not trying to get you to bash another coach or start any argument. however, sports coach Robert Dos Remedios is a vegetarian and ingests alot of soy he says. he claims to supplement with 2 soy protein shakes a day, along with the other soy based products he eats.
he says he has had no problems, and to not give in to the T-Nation way of avoiding soy. it seems to me that soy isn’t that bad, but i could be wrong. why is soy soooo bad (for men)?
Coach Thib congragulations on being so popular you had to make another thread.
my biggest hurdle right now is eating. ive been trying to cope with the problem by getting some weight gainer, each shake w/ milk is around 700+ calories so its been helping but sometimes i just sit there with food in front of me and ill be hungry but i just dont want to eat or ill eat but itll be really slow. i was wondering if you had anywway i could conquer this problem, maybe some kind of appetite stimulator that im unaware of?
thanks so much coach.
Thank you Thib!
so the main concern with the food allergens is the cortisol increase they cause?
[quote]forbes wrote:
why is soy soooo bad (for men)?
[/quote]
Because of the phytoestrogens. In low doses it’s fine, but if you consume too much of it, or on a regular basis, it WILL have pro-estrogenic effects (water retention, fat gain especially in the lower body, decrease in testosterone production, mood swings, etc.).
I can say that I PERSONALLY had HUGE problems with soy. It happened a bit more than two years ago while I was dieting down for a bodybuilding show.
I had been dieting down for 12 weeks and was in super lean condition (just short of striated glutes) so it was kinda easy to see even the slightest change in definition.
It just turned out that at that time I also started to get HUGE cravings for sugary food (not unexpected when you’ve been on a low carbs diet for 12 weeks and that your body fat is around 3-4% … survival mechanism).
So I bought some low-carbs puddings from a Canadian company. It had 25g of protein and 2g of carbs per serving and tasted great.
To satisfy my sweet tooth I actually replaced a solid food meal and my two daily shakes for 5 of those puddings per day. The caloric intake was the same… even slightly lower due to the lowered fat content.
What happened is that after 5 days I started to look bloated as hell! I’m talking so much water retention that it looked like I had gained 10lbs of fat overnight! But my caloric intake had not been increased, so I was at a loss about what was happening.
I also started to have itchy tits (a clear sign of elevated estrogen). That’s when I realized that I had not bothered to look at the ingredient for the pudding. And, as I then suspected, SOY was the main protein in the product.
So simply by adding around 100-125g of soy protein per day for 5 days I developed signs of elevated estrogen.
I stopped the puddings and the problems went away in 2 days.
The thing is that not everybody has…
The same sensitivity to estrogen… I did get a lot of negative effects, some might not. But estrogen WILL be elevated, and despite the initial lack of symptoms, there is bound to be problems down the road.
The same body composition as I had… I was 3-4% body fat at the time. In that type of condition, even a 1-2lbs gain in water retention is visible. So the symptoms were easy for me to see. Someone who is 12-15% body fat will have a much harder time seeing the difference that water retention can make.
The same soy intake as I had… lower doses might not exhibit as many symptoms. But absence of visual symptoms doesn’t mean that there is no problem.
[quote]David1991 wrote:
so the main concern with the food allergens is the cortisol increase they cause? [/quote]
When it comes to BODY COMPOSITION purposes, yes. But there are other important things like… health which can be somewhat important too.
[quote]pumped340 wrote:
from before i thought you were recommending the carb cycling every 5th day for minimal fat gain, thanks for clearing it up.
[/quote]
There we go AGAIN with misinterpretation, to be honest I’m getting REALLY pissed.
Having a carb meal every 5th day is NOT carb cycling. It is a regular low-carb diet with an infrequent loading.
Carb cycling refers to an alternance of days containing high, moderate and low amount of carbs (relative to the individual).
For example…
Monday: moderate carbs
Tuesday: low carbs
Wednesday: high(er) carbs
Thursday: low carbs
Friday: moderate carbs
Saturday: high(er) carbs
Sunday: low carbs
Now, before you misinterpret me for the 1000th time, this is just an example, NOT a recommendation. Ideally you should fit the high(er) carb days with the hardest workouts, moderate days with other workouts and low carb days with the non-workout days.
Coach, you mentioned in the thread about the Colorado experiment that you’ve found diet 180s to work well like with training programs.
I was just wondering what kind of ‘opposites’ could you implement with diet? I mean I could see going high carb to low carb…but what about the other way around? Could you give an idea to what kind of opposites you would use for diet?
[quote]Christian Thibaudeau wrote:
pumped340 wrote:
from before i thought you were recommending the carb cycling every 5th day for minimal fat gain, thanks for clearing it up.
There we go AGAIN with misinterpretation, to be honest I’m getting REALLY pissed.
Having a carb meal every 5th day is NOT carb cycling. It is a regular low-carb diet with an infrequent loading.
Carb cycling refers to an alternance of days containing high, moderate and low amount of carbs (relative to the individual).
For example…
Monday: moderate carbs
Tuesday: low carbs
Wednesday: high(er) carbs
Thursday: low carbs
Friday: moderate carbs
Saturday: high(er) carbs
Sunday: low carbs
Now, before you misinterpret me for the 1000th time, this is just an example, NOT a recommendation. Ideally you should fit the high(er) carb days with the hardest workouts, moderate days with other workouts and low carb days with the non-workout days.[/quote]
i am sorry i misinterpreted you, but from what we were talking about it seemed like that is what you meant. i was comparing the TCD vs. the low carb with a carb load every 5th day or so, then when you made the comparisons i thought you were referring to carb cycling as the carb load one (that confused me a bit but i didnt know where you were putting it).
i’ll just ask this time so i dont misinterpret anything. would the low carb with infrequent loading of 1/2-1 day of carbs (that you thought would be best for people average bodyfat while bulking) be “E = pure low carbs dieting”?
Thanks
[quote]GetSwole wrote:
Coach, you mentioned in the thread about the Colorado experiment that you’ve found diet 180s to work well like with training programs.
I was just wondering what kind of ‘opposites’ could you implement with diet? I mean I could see going high carb to low carb…but what about the other way around? Could you give an idea to what kind of opposites you would use for diet? [/quote]
Regarding diet, it’s not so much opposites as it is a drastic change. And I really don’t want to expand on the subject because people will, once again, misinterpret it. Drastic diet changes are not like drastic program changes; they should be implemented sporadically only when progress has stalled for a long time. It IS a complex matter that is outside the scope of a Q&A forum.
It is NOT so simple as to go from low carbs to high carbs… far from it.