Mr Thib,
Do you practice certain relaxation techniques? I’m maxing out on my deadlift and bench tomorrow and I am jittery and excited as hell now. I hope I get a good nights sleep…
Coach.
In a regular set, 4 x 4-6, do you recommend proper warm up and go as heavy as possible on first set?
For example:
Set 1: weight 100 ? 4 reps
Set 2: weight 95 ? 5 reps
Set 3: weight 90 ? 6 reps
Set 4: weight 85-90 ? 6 reps
Thanks
CT,
I have been on a very low carb diet recently and am looking to incorperate interval training sprint workouts. I realize my carbohydrate intake will need to increase to prevent muscle loss with these workouts. What is the minimum amount of carbohydrates I should eat if I am looking to utilize this training method for better body composition and increased g-flux?
Thanks.
Coach,
I am ending my third week on your ketogenic diet and so far its working great. However, I feel I am starting to get bloated in my lower gut. Is there anything I can do about this or do I just let it ride until the end?
I appreciate your time.
CT,
If one needs to ingest a lot of carbs after workout would Surge+banana+rice be fine?
Also what’s your opinion on skim milk post workout? Thanks!
[quote]Christian Thibaudeau wrote:
sarah1 wrote:
Christian Thibaudeau wrote:
sarah1 wrote:
CT, how long should one wait after eating to sleep if trying to gain lean mass with little to no fat gain?> Would a shake right before sleep impede this in your experience?
I normally like to wait 30-60 minutes after the shake to go to sleep. But in my experience, if the shake/meal doesn’t have any carbs there will be zero negative impact on body composition, even if it is eaten right before bedtime. However it might be harder to get to sleep for some people.
Awesome. Are spurious carbs from the powder and a salad ok?
You’re kidding right? They’re fine… stop stressing over such insignificant details. Can you say paralysis by analysis?[/quote]
Point taken. Thank you.
[quote]heavyset wrote:
CT,
If one needs to ingest a lot of carbs after workout would Surge+banana+rice be fine?
Also what’s your opinion on skim milk post workout? Thanks![/quote]
Surge Recovery has roughly 50-55g of carbs per serving. More than that is rarely necessary after a strength training workout, although some might consume as much as 100g. Banana and rice would be fine, but I would have them 30 minutes after taking in the Surge.
Skim milk post workout is far from being ideal because its rate of absorption is a bit on the slow side compared to whey hydrolysate and isolate, but if you are not lactose intolerant it can be a decent option if you are truely strapped for cash.
[quote]bonehead31 wrote:
Coach,
I am ending my third week on your ketogenic diet and so far its working great. However, I feel I am starting to get bloated in my lower gut. Is there anything I can do about this or do I just let it ride until the end?
I appreciate your time.[/quote]
I know Im not the Thib, but he has always recommended-- much like many others-- an HCl and/or enzyme supp for enhanced absorption of meals. This also carries over to substantially less bloating.
Hey coach,
I have two questions for you, hope you can help.
Have you ever tried any Cissus supplements? I have heard nothing but good things about it. Everything from reduced joint pain to better body comp, apparently because it is a glucocorticoid inhibitor to some extent. What is your opinion?
I am having trouble putting on more weight. Im stuck between 175-180, working out 4/week, and my protein intake is about 1-1.5g per lean lb. I eat about 50-100 g carbs in the morning (breakfast and snack) and post-workout (eve), depending on the level of work I am subjected to. Otherwise, I pretty much live on essential fats from almonds, meats, fish oil, avocado,etc. However, it is difficult to get in quality carbs while travelling for work and pretty much every protein bar in the world is crap. Any suggestions?
Hey Coach,
Say you just finished a mass phase and have now switched into a fat loss phase. Does it make sense to purposely decrease your weight training volume?
I read it somewhere (no idea where anymore)… something about how it’s important (obviously) to try to maintain the weight you can lift on all exercises during this time, but that since you are now in a caloric deficit, your recovery will hindered by trying to keep the same volume you were using during your mass phase. And, because of this, you should purposely reduce your overall weight training volume for the duration of the dieting phase.
Is there any truth to this? And, would you recommend it?
Any help would be greatly appreciated. Thanks.
Hey, CT.
I’m going to start Get Jacked Plan tomorrow and got everything planned down, just a couple of minor details:
-
Should I get pure glutamine or glutamine peptides?
-
Would you advice any fat-burning supplement: like HOT-ROX?
-
I can’t eat normal food all day long, so I will be adding 1 shake, how should I calculate portion size there? And what kind of protein should I get? Metabolic Drive contains carbs and a portion of Metabolic Drive contains more calories than a portion of just casein + whey. In regard to that, what would be more appropriate for this plan?
Thanks!
Hey coach,
Whats your opinion on sugar free jello and sugar free pudding? I know a lot of dieters using keto use sugar free jello (with a little whipped cream) so I was wondering about that. As for the pudding it seems less ok since the jello has no carbs but the pudding has 6-8g (apparently from lactose) even though its “sugar free” but it also tastes better lol
Thanks
[quote]Cyrus_99 wrote:
bonehead31 wrote:
Coach,
I am ending my third week on your ketogenic diet and so far its working great. However, I feel I am starting to get bloated in my lower gut. Is there anything I can do about this or do I just let it ride until the end?
I appreciate your time.
I know Im not the Thib, but he has always recommended-- much like many others-- an HCl and/or enzyme supp for enhanced absorption of meals. This also carries over to substantially less bloating.
[/quote]
Thank you for your input. However, I did think of this enzyme problem. I am taking ZMA as a daily supplement with the recommended dose of 3 caps before bed. These contain pyroxidine HCl in something like 500% daily value. Is this sufficient? Should I take them at another point in the day or increase the amount before bed? Or is there another supplement or technique I can incorporate?
Any input is appreciated.
Hey Thib
Whats your opinion on ketogenic dieting for someone with a naturally ectomorphic body type, cause ive heard they need more carbs than other body types when trying to get lean?
im long limbed with a relativly short torso at 196cm (6’5") but my armspans like 210cm, i weigh 97kg (215lb) and am 19 years old.
A keto diet was working great for me but i stopped loosing fat at 9% bf. i wouldn’t really call myself full ecto anymore as ive put on about 50 pounds since i started lifting, but no amount of lifting will change my bone structure, obviously.
After i finally started logging my food intake (thanks Shugart) i realised i was undereating, and have swithched to a more balanced macro intake ie, Beradri’s massive eating, and up’ed my calories.
Would you reccomend going back to a keto/low carb diet when trying to lean out (im thinking the new velocity diet 3) or sticking to a more balanced approach. Since the Aussie summers now over i think ill concentrate on Mass gain (Especially on my lanky arms and legs!) but id love to know your opinion for next time
thanks heaps!
Thib, just got back from a vacation in Florida and was introduced to a product by LifeMax called Mila (Salvia hispanica L). Apparently it is supposed to be pretty amazing stuff. I couldn’t wait to ask you, and hopefully hear you thoughts on this since your the expert, and since I haven’t even heard of Salvia hispanica L. So, I was just wondering if you have heard of this product and your thoughts on it? How does it compare to fish oil. (I know the important thing about fish oil is the epa/dha, and I am not even sure if this product contains any, so might be two different ballparks )
Thanks Thib
[quote]Italiano wrote:
Thib, just got back from a vacation in Florida and was introduced to a product by LifeMax called Mila (Salvia hispanica L). Apparently it is supposed to be pretty amazing stuff. I couldn’t wait to ask you, and hopefully hear you thoughts on this since your the expert, and since I haven’t even heard of Salvia hispanica L. So, I was just wondering if you have heard of this product and your thoughts on it? How does it compare to fish oil. (I know the important thing about fish oil is the epa/dha, and I am not even sure if this product contains any, so might be two different ballparks )
Thanks Thib[/quote]
I’d compare it to flax seeds. It contains plenty of good nutrients as well as omega-3 fatty acids and fiber. As far as DHA/EPA content is concerned it is, just like flax, inferior to fish oil.
I really wouldn’t call this product anywhere close to amazing. If it were that good it would have hit the mainstream market a long time ago.
[quote]brentcozi wrote:
Hey Thib
Whats your opinion on ketogenic dieting for someone with a naturally ectomorphic body type, cause ive heard they need more carbs than other body types when trying to get lean?
im long limbed with a relativly short torso at 196cm (6’5") but my armspans like 210cm, i weigh 97kg (215lb) and am 19 years old.
A keto diet was working great for me but i stopped loosing fat at 9% bf. i wouldn’t really call myself full ecto anymore as ive put on about 50 pounds since i started lifting, but no amount of lifting will change my bone structure, obviously.
After i finally started logging my food intake (thanks Shugart) i realised i was undereating, and have swithched to a more balanced macro intake ie, Beradri’s massive eating, and up’ed my calories.
Would you reccomend going back to a keto/low carb diet when trying to lean out (im thinking the new velocity diet 3) or sticking to a more balanced approach. Since the Aussie summers now over i think ill concentrate on Mass gain (Especially on my lanky arms and legs!) but id love to know your opinion for next time
thanks heaps!
[/quote]
The proper ‘cutting’ diet is more about insulin sensitivity as it is about body type. If you are below 10% and your back/love handle area is fairly lean, then chances are that you are insulin sensitive and can thus handle more carbs.
When it comes to individual with good insulin sensitivity who are trying to ‘‘cut’’ I generally recommend a targeted carbs intake… you eat low carbs all day, except for the post workout period in which you eat between 1.0 to 1.25g of carbs per pound of bodyweight. Normally I recommend consuming half of this amount directly post-workout (shake) and the other half about 45-60 minutes later (solid food).
[quote]bonehead31 wrote:
Cyrus_99 wrote:
bonehead31 wrote:
Coach,
I am ending my third week on your ketogenic diet and so far its working great. However, I feel I am starting to get bloated in my lower gut. Is there anything I can do about this or do I just let it ride until the end?
I appreciate your time.
I know Im not the Thib, but he has always recommended-- much like many others-- an HCl and/or enzyme supp for enhanced absorption of meals. This also carries over to substantially less bloating.
Thank you for your input. However, I did think of this enzyme problem. I am taking ZMA as a daily supplement with the recommended dose of 3 caps before bed. These contain pyroxidine HCl in something like 500% daily value. Is this sufficient? Should I take them at another point in the day or increase the amount before bed? Or is there another supplement or technique I can incorporate?
Any input is appreciated.[/quote]
Pyridoxine HCL is NOT a digestive enzyme!!!
When we mention HCL we mean betaine HCL which is basically stomach acid.
Just because a product has the attachment ‘HCL’ tagged to it doesn’t make it a digestive enzyme!!!
[quote]pumped340 wrote:
Hey coach,
Whats your opinion on sugar free jello and sugar free pudding? I know a lot of dieters using keto use sugar free jello (with a little whipped cream) so I was wondering about that. As for the pudding it seems less ok since the jello has no carbs but the pudding has 6-8g (apparently from lactose) even though its “sugar free” but it also tastes better lol
Thanks[/quote]
AVOID FRANKENSTEIN FOODS!!!
Even though the jello doesn’t have carbs in it, it can actually cause an insulin response in those who are insulin resistant. This is because recent studies have shown that the TASTE of a food also plays a role in insulin release and activation of the digestive mechanisms.
Now, the poudding you are talking about ISN’T sugar free. It’s a ‘‘NO SUGAR ADDED’’ product. Which simply means that they do not add any extra sugar to the product. However it still may contains carbs/sugar which is naturally present in the base ingredients used to make the food item.
Here’s something from one of my articles:
'‘This is the Achilles’ heel of disciplined dieters. You may have all the will and dedication needed to succeed, but if some of the foods you’re eating contain more than you bargained for, you’re screwed.
Some examples of these hidden nutrients are “no sugar added” and “low-impact carb” products, drinks, and even protein bars.
The no-sugar added denomination can lead us to believe that these products are low in calories and carbs. Some dieters even see them as “free foods.”
“No sugar added” simply means that they didn’t add any sugar to the recipe. They can still be high in carbs, and they’re generally much higher in fat than their regular counterparts to give them better palatability. Not a good mix.
These, like the “low-impact carb” club, can also be based on sugar alcohols like maltitol, glycerol, mannitol, and sorbitol. Because of a legal trick, companies can make you believe that products loaded with sugar alcohols are good for dieting because of their “low-impact carbs.”
For example, a protein bar can have 35 grams of carbs, two grams of sugar, five grams of fiber, and 28 grams of sugar alcohols, and the company can claim that their product only has two grams of impact carbs. Slap on a “low carb” label and call you gullible.
While it’s true that sugar alcohols have a reduced impact on insulin compared to regular carbs, it still has an effect, especially in individuals with poor insulin sensitivity (which is most people who start a body transformation). Moreover, sugar alcohols do provide energy and can lead to fat gain. For example, each gram of sugar alcohol normally provides three calories; sugar provides four. Yes, it’s lower, but it’s not a huge difference.
Plus, sugar alcohols are hard on the digestive system. In excess, they’ll leave you bloated and gassy. They also reduce the efficiency of the digestive system.
It’s clear why the “no sugar added” and “low-impact carb” products should be avoided if you’re serious about changing your body. And I’m saying this from personal experience.‘’
Another thing is that sugar-free products like the Jello keep your sweet tooth active… in other words by eating that sweet tasting food, even if it doesn’t have sugar in it, will make you crave more sugary stuff whereas if you drop all sugary foods you will eventually lose your sweet tooth.
Coach,
I’ve been upping the dosage of my fish oil during my unloading week and somehow my joints STARTED aching!? Is this an indication of the fish oil working?
For the last 4 days I’ve been taking 12-15grams of fish oil. Nothing staggering, but a lot more than my usual 2-3grams a day.