Thib's Q&A

Training
4781

Hey coach T.,
Dont know if at this point Ive been blackballed for being a nuisance, but here goes:

I have recently heard the virtues of single-leg olympic lifting for athletes being extolled by various trainers. Having done single-leg cleans myself a few times, I can confirm their difficulty, but not exactly their use in power production or coordination. Have you ever used single-leg olympic lifting variations with any clients? If so- what level athlete would benefit from their use? And what level experience would you require for their use?

4782

Coach,
following questions concerning “Get Jacked … Fast”:

  1. According to the introductory section of phase I the diet in week 3-4 (“medium caloric restriction”) should have more calories than the diet in week 1-2 (“heavy caloric restriction blitz”). But for example the diet for people between 185 and 225lbs in week 3-4 is reduced by 4 protein portions and 1 fat portion. But only two fruit portions are added. What am I missing?

  2. How important is glutamine? Would it be ok to replace the glutamine with grow whey? Glutamine is pretty pricey where I live.

Thank you for any answers,
Chris

4783

hi coach
just sent you some new pic to your hotmail acouunt.
hope you got it
amit

4784

Coach,

You have mentioned that one of the causes of xenestrogens in tap water is due to women’s birth control. Can you elaborate on how that happens?

Thank you!

MALLEN

4785

Hello Coach Thibaudeau.

Will testosterone boosters have ill affects if used by teens? Is there any viable reason to use a tetosterone booster for someone in their teen/early 20’s? Also are the testosterone boosters at local crappy supplement places like GNC also natural booster such as the one’s sold here on T-Nation? Thankyou for your time!

4786

Im not an expert, but i believe its due to the fact women flush their birth control down the toilet if it goes unused for the month, getting into the local sewer and water system or more. A classmate did a research paper on this and this was what he presented.

[quote]mallen5 wrote:
Coach,

You have mentioned that one of the causes of xenestrogens in tap water is due to women’s birth control. Can you elaborate on how that happens?

Thank you!

MALLEN[/quote]

4787

Coach

With regards to Beta-Alanine in “Get Jacked Fast.” Should timing or quantity be changed at all if using Beta-7 as opposed to straight B-A?

G

4788

coach,

what would cause a trainee’s rhomdboids/mid lats to flare up during squats? My guess is tight hamstrings?

Thanks!

4789

Coach,

Are all fruit juices rubbish carb sources? What does ‘from concentrate’ actually mean?

Thanks in advance and best wishes as always,

James

4790

Coach,

What type of program would you recommend for someone coming back from an extended layoff (2-3 weeks)? Should I avoid failure on all sets for a period of time?

As for diet, eat slightly above maintenace?

Thanks alot!

4791

Thibs,

Just wanted your opinion on the % intake of each macro you feel is the best when trying to add mass…

Is the age old stock standard of 15% pro, 50-60% carbs and 25-30% fats ideal or do you recommend a different percentage breakdown of macros?

As i mentioned earlier im 175 pounds and had my BF% done the other day and i was approx 8%, i dont put on much fat so i think i could handle high carbs.

Also how many total calories in a day should i be aiming for?

Thanks

4792

Coach Tibs-

I’m a senior in high school and am signup to be a thrower for track and field.
Practice is at 6:00am, we practice throws, run a little like sprints but no actual weight training. Then I usually workout (weight train) at 4:00pm.
Will this be to much? Like will this effect my CNS recovery or effect my progress?

I was told to workout with weights twice a week and do no more than 2 sets per exercise. Heres what I cam up with.
I’m not asking u to critique the whole routine, just wondering if this is to much or to little, maybe to you have some guide lines I could use?

Day One:
Bench Press 2 x 5 - 3 x 3
Military Or Hammer Shoulder Press 2 x 6
Skull Crushers Extensions 2 x 8
Heavy Abs 3 x 10

Day Two:
Box Squats 2 x 5
GHR 2x6
Pull-Up 2 x MAX
Barbell Row 2-3 x 8

Thanks!

4793

[quote]mckdean wrote:
Thibs,

Just wanted your opinion on the % intake of each macro you feel is the best when trying to add mass…

Is the age old stock standard of 15% pro, 50-60% carbs and 25-30% fats ideal or do you recommend a different percentage breakdown of macros?

As i mentioned earlier im 175 pounds and had my BF% done the other day and i was approx 8%, i dont put on much fat so i think i could handle high carbs.

Also how many total calories in a day should i be aiming for?

Thanks [/quote]

The macro percentage depends on your body type, metabolism, activity level, type of activity, etc. There is no universal answer but it is CERTAINLY NOT 15-60-25!!!

As for the number of calories, again, this will vary from one individual to the next. The best way to find the proper amount of food you should be eating is to record everything you eat over a certain period of time… if that amount of food keep you stable weight-wise then we’re pretty sure that this is your maintenance level.

Depending on your metabolic rate and how your body handles food you should increase your intake by 500 to 1000kcals above maintenance.

The first thing to set is protein intake, which should be set at around 1.25-1.5g per pound of bodyweight… so 218 to 260g of protein per day.

The other nutrients are divided depending on your body type. Since you seem to be responding well to carbs you can ingest around 60% of your REMAINING NUTRIENTS ALLOWANCE from carbs and 40% from fat.

For example… let’s say that your maintenance level is 3500 calories (it’s probably not that, this is just for the sake of the example. You’ll have to find your maintenance level on your own).

REQUIRED CALORIES INTAKE: 4000 - 4500 (we’ll say 4250 for simplicity’s sake)
PROTEIN GRAMS: 250g (again for simplicity)
CALORIES FROM PROTEIN: 250g x 4kcals per gram = 1000 calories
CALORIES LEFT FOR FAT AND CARBS: 3250
CALORIES FROM CARBS: 3250 x 60% = 1950
GRAMS OF CARBS: 1g of carbs = 4 calories. 1950/4 = 487
CALORIES FROM FAT: 3250 x 40% = 1300
GRAMS OF FAT: 1g of fat = 9 calories. 1300/9 = 144

So IN THE EXAMPLE ABOVE (not necessarily what YOU should be doing) the individual whould ingest:

250g of protein, 487g of carbs, 144g of fat

If the individual doesn’t respond as well to carbs, protein and fat would be increased while carbs are decreased, etc.

But there is no perfect diet. You have to record what you are doing, evaluate your progress every 1-2 weeks and adjust your intake from that evaluation.

4794

Hi coach,

I’d like to know what you would advise to combat athletes having many fights in the same day as far as nutrition is concerned. I first thought that a peri workout-like meal would be ideal after each fight, but now I’m not sure that these multiple blood sugar surges are really good for recovery, especially knowing that a judo or a wrestling match don’t last more than 6 minutes (thus I think that the glycogen stock isn’t really hurt).

Thanks

4795

Thib, how well does beef protein isolate compare with whey protein isolate? What about as far as absorbption rate goes?
thanks

4796

Hi coach.
If someone ectomorph (5’10", 167 lbs, 8-10% BF) trains himself 3 times per week (Mon-Wed-Fri) with weights and wants to include some energy system work (like 20-30 min. steady state cardio, 15-20 min. HIIT) for more health, cardiovascular reasons and lean gains.

What do you suggest to do? Wich combination is more productive?
Is it better to perform 1 or 2 extra sessions in 2 midweek rest days (Tue-Thu) or to keep these days for totally recovery (CNS, physical rest, mental relax) and do it extra cardio time at the end of training days?
Thanks again.

4797

Listen to Christian, his advice has helped me progress more in results and with much less time invested.

4798

[quote]MaximusB wrote:
Listen to Christian, his advice has helped me progress more in results and with much less time invested. [/quote]

x 2… I’ve made FANTASTIC improvements since reading his stuff… and it’s NOT dry reading either… some good stuff!

4799

[quote]ab1975 wrote:
Hi coach.

If someone ectomorph (5’10", 167 lbs, 8-10% BF) trains himself 3 times per week (Mon-Wed-Fri) with weights and wants to include some energy system work (like 20-30 min. steady state cardio, 15-20 min. HIIT) for more health, cardiovascular reasons and lean gains.

What do you suggest to do? Wich combination is more productive?

Is it better to perform 1 or 2 extra sessions in 2 midweek rest days (Tue-Thu) or to keep these days for totally recovery (CNS, physical rest, mental relax) and do it extra cardio time at the end of training days?
Thanks again.[/quote]

It depends on how many sessions you want to do per week and what type of training split you are using…

One universal guideline is to decrease the number of days during which the intensity/stress is high. Strength trainingh is CNS intensive (especially with low reps) and I also include interval work among intensive work.

So in order to minimise the risk of draining the metabolic and nervous systems you should:

  1. Perform the intervals on the same day(s) as a strength session. I prefer to have more draining sessions less often than more frequent relatively draining sessions.

  2. Ideally spread the sessions (strength and intervals) appart but if you must do them both in the same workout do the weights first. Have 1 serving of Power Drive and (ideally) 1 serving of SURGE WORKOUT FUEL, rest 20 minutes, then do the interval session.

  3. Since you are an ecto and are doing the cardio work to get healthier you want to put a lot of emphasis on preventing potential muscle loss. The optimal use of peri-workout nutrition is thus super important.

The best approach would be to use SURGE WORKOUT FUEL during your strength workout. If you spread both workouts appart, use SURGE RECOVERY after the strength session (use the strategy from point 2 if you are doing both sessions back to back). After your HIIT session take SURGE RECOVERY.

  1. Do the low intensity cardio on the non-lifting days but keep it easy. No more than 130-140 beat per minute (heart rate).
4800

[quote]Italiano wrote:
Thib, how well does beef protein isolate compare with whey protein isolate? What about as far as absorbption rate goes?
thanks[/quote]

Whey isolate, hydrolysate and casein hydrolysate are the fastest absorbed protein. I simply can’t seen beef protein being absorbed faster (it would have to be absorbed in 10 minutes or less) and even if it were, there wouldn’t be any signficant changes in effect.

Sometimes companies come up with ‘‘new’’ products just to make sales due the difference and newness of the product.