Hey coach,
I was just talking to a relatively well-known boxing trainer recently. We had a discussion about whether boxers should lift weights and how heavy they should be. He kept repeating that a boxer should not ever lift anything that could not be handled for 10+ reps, saying that otherwise they would be injury-prone, slow, and have dulled reflexes.
Not wanting to outright argue with a man 30+ years my senior, and a boxing expert to boot, I kept my observations to the points that boxers need limit strength in order to work on speed and power, and that being injury-prone and slow are due to general inflexibility and lack of joint mobility, citing the rather obvious examples of sprinters, olympic lifters, and even ice-skaters. What do you think of each side of this argument?
I’m planning on following your “Refined Physique Transformation” guideline to ideally drop down to 6-7% bodyfat. I was wondering if it would be a good idea to add 1 serving of L-Leucine to every meal for the insulin spike since my carbs will be below 70 a day.
Also, should I count all of the amino acids that I will consume throughout the day, 115g on workout days and about 20g on non-workout days, towards my total macro-nutrient intake? It seems, to me, that the AA quantity will be high enough to make an impact on my total calorie intake. Or am my mistaken?
My question is do you think doing the workout from your refined physique transformation article will work well with that diet? (article found here http://www.T-Nation.com/readArticle.do?id=1615551&cr= ).
I remember reading somewhere that you said this workout is probably too much for the V-Diet, is it ok for the cyclical keto you think? (I’d only be doing for a month as suggested)
I’m thinking of adding Glycine and/or Glutamine to my post workout shakes and 3g Taurine to my pre-workout shakes. I currently have 30g Whey, 10g Creatine, 20g BCAA’s (2:1:1) and 10g Leucine spread out from pre to post workout.
I’m a competitive powerlifter, training around a Westside template with a few of your tips thrown in, follow a low carb diet except for 2 cheat meals a week the nights before my ME days.
It seems to me that Glycine 1. replenishes Glycogen (without effecting Ketosis) 2. reduces cortisol and 3. increases insulin sensitivity whilst Glutamine just does point 1.
Is there any advantage of Glutamine and Glycine over just Glycine?
And if just taking Glycine how much would you recomend?
if you needed any background info for this question. I’ve read a couple of your articles where you state that 0.25-0.5 lbs dry muscle per week is optimal.
Along with other weight gain due to water and/or glycogen etc, what should i be looking for as an ideal amount of weight gain per week without much fat gain? i.e. when i come to weigh myself every monday morning what should be the increase in scale weight without much fat gain?
I’ve read a bit about 2-3lbs being too much (without fat gain) somewhere, but i was just wondering if you could come up with a guideline (range) as to what an acceptable increase in LBM per week would be?
Anyways, thanks coach if you get round to answering this.
Thib I have bought your Get Jacked book and was wondering about the training aspect. I am following the diet but it is difficult for me to follow the training protocol due to work etc. I was wondering if you had any other suggestions that I could incorporate. Thanks. I am loving the diet.
Just wanted your advice on something…
I’m currently doing front squats. I stopped using back squats as i find that i always ended up with knee problems. Front squats are better in that department, however i find with squats in general, whenever i start lifitng past a certain weight i end up getting stuck there ALL the time (no weight progression,knee problems…etc).
I can’t help leaning forward and the wegiht isn’t even heavy (i progress really slow), in fact it’s terrible (176lbs). It’s frustrating as i know my legs can handle a hell of a lot more on a reclined leg press machine(500lbs+ for reps). Maybe it’s because i’m quite tall. i’ve been at it for years and everything else progresses except the squat. I don’t want to swap the squat out for heavy leg presses because of all the info about squats being of the best for the lower body… but not sure if i really should stick with it. If you have any advice it would be greatly appreciated.
Just wanted your advice on something…
I’m currently doing front squats. I stopped using back squats as i find that i always ended up with knee problems. Front squats are better in that department, however i find with squats in general, whenever i start lifitng past a certain weight i end up getting stuck there ALL the time (no weight progression,knee problems…etc).
I can’t help leaning forward and the wegiht isn’t even heavy (i progress really slow), in fact it’s terrible (176lbs). It’s frustrating as i know my legs can handle a hell of a lot more on a reclined leg press machine(500lbs+ for reps). Maybe it’s because i’m quite tall. i’ve been at it for years and everything else progresses except the squat. I don’t want to swap the squat out for heavy leg presses because of all the info about squats being of the best for the lower body… but not sure if i really should stick with it. If you have any advice it would be greatly appreciated.
Thanks[/quote]
There is ZERO correleation between leg pressing and squatting strength. Just because you can leg press a small car doesn’t mean that you will be good at squatting.
Taller individuals are not structurally built to be good squatters (most of them are better deadlifters though) and in those individuals squats are not the best way to build leg size.
Taller individuals respond better to unilateral lower body work like lunges and step ups.
I’m not saying to completely drop squats from your routine, but focus on various types of unilateral lower body movements for while, you will find that you build more size and have healthier knees this way. And when you get back to focusing on squatting you will probably gain strength much faster too.
Thib I have bought your Get Jacked book and was wondering about the training aspect. I am following the diet but it is difficult for me to follow the training protocol due to work etc. I was wondering if you had any other suggestions that I could incorporate. Thanks. I am loving the diet.[/quote]
You bought a TRAINING PROGRAM (Get Jacked is NOT a book) and can’t follow the program?! Not really smart planning if you ask me!
I’m thinking of adding Glycine and/or Glutamine to my post workout shakes and 3g Taurine to my pre-workout shakes. [/quote]
The first idea (glycine and glutamine) is good, the second one (taurine pre workout) is idiotic. Taurine is actually a neural RELAXANT. People assume that it’s a stimulant because it is a popular ingredient in energy drinks while the real reason why they are there is to give you a ‘‘low’’ after you had your ‘‘high’’ so that you’ll buy another energy drink!!! Ok ok… they also put it in there to prevent hyperexcitation of the nervous system (in other words so that you not get stimulated over control).
But the fact remains: it’s not a stimulant.
[quote]Pickles wrote:
It seems to me that Glycine 1. replenishes Glycogen (without effecting Ketosis) 2. reduces cortisol and 3. increases insulin sensitivity whilst Glutamine just does point 1.[/quote]
You pretty much get it, with the addition of glutamine being able to improve the efficacy of the immune system.
[quote]Pickles wrote:
And if just taking Glycine how much would you recomend?
[/quote]
0.1g per pound post-workout. Work up gradually to that amount as some people do not tolerate it well.
My question is do you think doing the workout from your refined physique transformation article will work well with that diet? (article found here http://www.T-Nation.com/readArticle.do?id=1615551&cr= ).
I remember reading somewhere that you said this workout is probably too much for the V-Diet, is it ok for the cyclical keto you think? (I’d only be doing for a month as suggested)
Thanks[/quote]
Yes, it’s a good choice of diet BUT since it’s demanding you will have to monitor how your body is reacting. You might have to add some calories in if you start to feel weak in the gym.
My bad. I wanted to purchase the training program because I heard it was very good and I did not know that the training would be very involved throughout the week.
Thib I have bought your Get Jacked book and was wondering about the training aspect. I am following the diet but it is difficult for me to follow the training protocol due to work etc. I was wondering if you had any other suggestions that I could incorporate. Thanks. I am loving the diet.
You bought a TRAINING PROGRAM (Get Jacked is NOT a book) and can’t follow the program?! Not really smart planning if you ask me!
[quote]deshawn wrote:
My bad. I wanted to purchase the training program because I heard it was very good and I did not know that the training would be very involved throughout the week.
[/quote]
I understand. Although full time results cannot take part-time commitment!!!
The problem with what you are asking is to design a whole new 12 weeks program to do instead of this one, but one that would fit your schedule… this pretty much sounds like online training which normally costs way more than 40$
I could not ask you that and I know it cost money I just thought if you had any suggestions.? How would I go about online training if you don’t mind me asking?
quote]Christian Thibaudeau wrote:
deshawn wrote:
My bad. I wanted to purchase the training program because I heard it was very good and I did not know that the training would be very involved throughout the week.
I understand. Although full time results cannot take part-time commitment!!!
The problem with what you are asking is to design a whole new 12 weeks program to do instead of this one, but one that would fit your schedule… this pretty much sounds like online training which normally costs way more than 40$ ;)[/quote]
I am an amateur boxer who is having a bit of a problem. I practise boxing 4 times a week, HIIT cardio on off-days and weight training 3 times a week. The problem is, that when I weight train I usually only have energy for 2-3 compound exercises. My coaches have told me that I need to move up a weight class. I know that during only two or three exercises 3 times a week is only going to preserve muscle mass not build it, so from my point of view there is only four options.
Skip the HIIT cardio and do more sessions a week
Slowly increase my work capacity( which is going to take a long time)
Wait for the offseason( which is three months) to minimise cardio and weight train 6 times a week and then do half-assed training the rest of the year.
tell my coaches that it is impossible to build muscle when youre doing so much cardio
Which one should I use.
I am a fulltime student btw so weight training in the morning is not an option. I dont want to use steroids or other performance enhancers
What carbs are good for me to eat!! Let me explain. I am a retired Thai Boxer who, while fighting, could eat whatever I wanted and always stay relativley lean. I could make a couple of slight changes in diet and training as competition got closer to lose the weight I needed.
Now I am focused on weight training. I do a tonne of research yet everything and everybody tells you something different.
I am currently 6ft and 185lbs. BF would be in the range of 14%. And I like to eat very clean. I am used to looking alot leaner and would like to look that lean again without the work load (12-16 hours a week) it used to require to stay at 6-8% at 154- 160lbs. I eat 1 gram of protein for 1lb of body weight a day. I eat a tonne of greens and mixed nuts during the day, oatmeal in the morning etc. I do not know why this is such a hard thing for me to grasp. I know to keep my carb intake to my first 3-4 meals out of 6-8 meals a day. I am not trying to lose weight. I am actually trying to gain lean mass and lose fat.
Basically what I am asking for is…well, maybe a list of carbs you eat. This could be as extravagant or as basic as you would like.
Hope this all makes sense,
Thanks in Advance Coach,
Sid
I don’t offer online coaching anymore. What you could do is spread the workouts over a 9 day period instead of 7.
[quote]deshawn wrote:
I could not ask you that and I know it cost money I just thought if you had any suggestions.? How would I go about online training if you don’t mind me asking?
quote]Christian Thibaudeau wrote:
deshawn wrote:
My bad. I wanted to purchase the training program because I heard it was very good and I did not know that the training would be very involved throughout the week.
I understand. Although full time results cannot take part-time commitment!!!
The problem with what you are asking is to design a whole new 12 weeks program to do instead of this one, but one that would fit your schedule… this pretty much sounds like online training which normally costs way more than 40$
