See, this is just dumb. NOTHING is more important than your health. You are probably young and don’t care too much about it right now, but it should be first on your list. Now, if something can help you be healthier and have a better body, then it’s even better!
But to get back to this thing you don’t care about (health), understand that the ‘‘healthier’’ a body is, the more efficient its functions are. Better immune, digestive, hormonal, neural systems WILL lead to better strength and size gains, less injuries and more fat loss.
Mild acidosis WILL make many metabolic processes INCLUDING ANABOLISM (muscle growth) and FAT MOBILISATION/UTILISATION(fat loss) much less efficient. In other word if your body is acidic for too long, then it will become harder and harder to gain muscle and lose fat.
Protein itself is acid-promoting, so if you are eating like a bodybuilder you are already leaning toward an acidic profile. The last thing you need is to consume even more acid-promoting compounds (grains).
You need to consume alkaline foods like veggies (especially green veggies) and fruits, neutral foods like nuts and supplements that help to get rid of the acid (glutamine).[/quote]
i was thinking yesterday that being healthy probably would help everything run more efficiently so i guess i was on the right track with that. i do have about 14-15oz. of green veggies a day on average and 6oz. of banana on workout days (4 days a week). is there any negative effects to too much green vegetables? like if on a cut someone got hungry and ate 2lb. of broccoli lol.
i’ve heard sodium bicarbonate can make you less acidic as well.
[quote]pumped340 wrote:
is there any negative effects to too much green vegetables? like if on a cut someone got hungry and ate 2lb. of broccoli lol.
[/quote]
Well, at some point carbs can add-up. However the caloric density of green veggies is minimal.
For example 2.2lbs of broccoli would give you 52g of carbs, but 30g of those are fiber which is either no absorbed or absorbed only in part.
The same 2.2lbs of cucumbers would yield 25g of carbs, 7 of which are fiber.
2.2lbs of celery would give you 37g of carbs, 17g of which are fiber.
2.2lbs of lettuce would provide 21g of carbs, 14g of which are fiber.
So as you can see, you must eat a boatload of green veggies to get a significant amount of absorbable carbs.
When rotating accumulation periods with intensification periods do you normally have your clients change exercises each 3 week block or 6 weeks?[/quote]
4 to 6… it depends on the client. For example, ectomorphs or individuals with small joints cannot stay on an intensification phase for long while endos and mesos can handle 6, even 8 weeks of this type of work.
When rotating accumulation periods with intensification periods do you normally have your clients change exercises each 3 week block or 6 weeks?
4 to 6… it depends on the client. For example, ectomorphs or individuals with small joints cannot stay on an intensification phase for long while endos and mesos can handle 6, even 8 weeks of this type of work.[/quote]
finally something good about being an endo!
while on a “targeted carbs diet” even though it is not technically a keto diet does the body still mainly run on ketones and FFA since it doesnt have many carbs and has a high fat intake?
[quote]Christian Thibaudeau wrote:
Bachovas wrote:
Christian Thibaudeau wrote:
You need to consume alkaline foods like veggies (especially green veggies) and fruits, neutral foods like nuts and supplements that help to get rid of the acid (glutamine).
For those of you that will read this and freak out because your reading comprehension sucks, he’s NOT saying glutamine is acidic. He’s saying glutamine is one supplement that helps to get rid of acid.
Correct. BTW, I do have an opening on my staff :)[/quote]
Do you have to reside in Canada to apply for that opening? Never mind… I just finished all the threads! Shit! I took 4 years of French in high school… hahaha
Given that a ketogenic diet, by definition, contains either less than 10% of calories from carbohydrates or less than 50g of carbs per day, does the < 50g/day refer to total carbs or net/“absorbable” carbs(since these are the ones that impact blood glucose levels and glycogen stores)?
i.e. If total carbs coming from fruits and veggies is roughly as high as 60 or even 70 grams and fiber intake is around 20-30 grams, would that likely have you in ketosis?
And while on a ketogenic diet, should dietary fat intake always remain on the high end relative to a person’s individual nutrient intake or are there times when it should be lowered?
I read about the Magnesium and Zinc and timing you recommend. I have a Multi Vitamin containing both. Is it too much to take the multi and a Zinc and a Magn supplement or does the multi take care of it. Can the extra Z and M cause complications or just waisting supplements? Thanks
[quote]Serd wrote:
Im curious CT, Do you have a list of who all is on your “blacklist”? wait what exactly is a black list?
just wondering because im beginning to think im on it.[/quote]
[quote]David1991 wrote:
while on a “targeted carbs diet” even though it is not technically a keto diet does the body still mainly run on ketones and FFA since it doesnt have many carbs and has a high fat intake?[/quote]
Once you are fat adapted, you will use more fat for fuel, yes. It may take a bit more time to get fat adapted though, which is why I often use a progressive carb diet.
PHASE I pure ketogenic (1 week)
60-70% of calories from fat
30-40% from protein
less than 30g of carbs
PHASE II ketogenic with more protein (1 week)
45% fat
50% protein
less than 30g carbs
PHASE III low-carbs protein dominant (1 week)
35% fat
60% protein
less than 50g of carbs
After these three weeks you can move on to a targeted carbs diet
[quote]Christian Thibaudeau wrote:
David1991 wrote:
while on a “targeted carbs diet” even though it is not technically a keto diet does the body still mainly run on ketones and FFA since it doesnt have many carbs and has a high fat intake?
Once you are fat adapted, you will use more fat for fuel, yes. It may take a bit more time to get fat adapted though, which is why I often use a progressive carb diet.
PHASE I pure ketogenic (1 week)
60-70% of calories from fat
30-40% from protein
less than 30g of carbs
PHASE II ketogenic with more protein (1 week)
45% fat
50% protein
less than 30g carbs
PHASE III low-carbs protein dominant (1 week)
35% fat
60% protein
less than 50g of carbs
After these three weeks you can move on to a targeted carbs diet
[/quote]
ah so the point of the TCD is still to be fat adapted. for phase 3 especially you dont find that to be excessively high protein? i have read many times that if protein is too high during a keto/low carb diet you will use protein for fuel. will the fact that you are fat adapted by week 3 cause that to not happen?
[quote]Bachovas wrote:
Serd wrote:
Im curious CT, Do you have a list of who all is on your “blacklist”? wait what exactly is a black list?
just wondering because im beginning to think im on it.
Well, if you weren’t, you probably are now.
[/quote]
what are you talking about? How would that question make CT so enfused that he would automatically put me on his list? Good thing this is your forum.
I know soy is the enemy, but when I read the labels on just about any given protein mix it says that it contains soy lecithin even Metabolic Drive, Surge and Grow. The only brands I have found that don’t contain soy were EAS and a generic egg protein.
Now I’m pretty far from a nutritionist, but does that mean that I’m getting the estrogenic effects? Or is it just there in such small amounts that it shouldn’t matter?
[quote]David1991 wrote:
ah so the point of the TCD is still to be fat adapted.
[/quote]
Not necessarily. If the goal is fat loss, yes. If the goal is muscle gain, then it doesn’t really matter.
[quote]David1991 wrote:
for phase 3 especially you dont find that to be excessively high protein? i have read many times that if protein is too high during a keto/low carb diet you will use protein for fuel. will the fact that you are fat adapted by week 3 cause that to not happen?
[/quote]
Once your body is used to using fat for energy, it will look for body fat for energy when dietary fat is decreased. The problem is when fat is too low during the induction phase.
However, if fat is too low (less than 30%), then yes, your body may switch to using more protein for energy.
[quote]Christian Thibaudeau wrote:
David1991 wrote:
ah so the point of the TCD is still to be fat adapted.
Not necessarily. If the goal is fat loss, yes. If the goal is muscle gain, then it doesn’t really matter.
David1991 wrote:
for phase 3 especially you dont find that to be excessively high protein? i have read many times that if protein is too high during a keto/low carb diet you will use protein for fuel. will the fact that you are fat adapted by week 3 cause that to not happen?
Once your body is used to using fat for energy, it will look for body fat for energy when dietary fat is decreased. The problem is when fat is too low during the induction phase.
However, if fat is too low (less than 30%), then yes, your body may switch to using more protein for energy.[/quote]
ok if bulking and not fat adapted the high protein still wouldnt matter? i guess because your eating so much of it anyway your body would get it from dietary sources if it wasnt using fat as the main source?
just wondering, (and i myself am a fan of low carb diets for most), why is it that you dont really see any bodybuilders, especially pro’s, using lower carbs? almost all bodybuilders will suggest between 30-55% carbs.
I’m sure AAS has to do with it in the higher levels but i cant really think of any bodybuilders who dont consume at least moderate carbs (obviously i dont know off all their diets though but that seems to be the trend)
Can one day of increased food intake(for example a “cheat” day coming from only clean foods) boost metabolism at all or would this only be a minimal and transient effect and possibly only if liver glycogen levels were running low?
While impractical and potentially unhealthy, would it be necessary to consume upwards of 5x your typical daily nutrient intake to actually elicit any significant elevation in metabolism?
When rotating accumulation periods with intensification periods do you normally have your clients change exercises each 3 week block or 6 weeks?
4 to 6… it depends on the client. For example, ectomorphs or individuals with small joints cannot stay on an intensification phase for long while endos and mesos can handle 6, even 8 weeks of this type of work.[/quote]
Coach I was actually wondering when to switch up the actual excersizes within the training block…for instance say i was doing close grip bench press for 3 weeks during an accumulation phase and then went to an intensification phase…would i continue doing close grip bench for this phase or should i change to a different exercise?
Coach, im not asking you to analyze a routine, i just want your opinion on a “template”. i’ve been doing total body workouts for quite some time, and i wanted to transition into a split routine. what do you think of this template:
Mon: vertical pushing/pulling
Wed: legs
Fri: horizontal pushing/pulling
i was thinking like 10 sets per muscle group?
is working each muscle group once a week enough?
of course, i would come up with the “program” myself.
[quote]Christian Thibaudeau wrote:
David1991 wrote:
ah so the point of the TCD is still to be fat adapted.
Not necessarily. If the goal is fat loss, yes. If the goal is muscle gain, then it doesn’t really matter.
David1991 wrote:
for phase 3 especially you dont find that to be excessively high protein? i have read many times that if protein is too high during a keto/low carb diet you will use protein for fuel. will the fact that you are fat adapted by week 3 cause that to not happen?
Once your body is used to using fat for energy, it will look for body fat for energy when dietary fat is decreased. The problem is when fat is too low during the induction phase.
However, if fat is too low (less than 30%), then yes, your body may switch to using more protein for energy.[/quote]
and if that happens (the switch to using more protein for energy), one might be able to detect this by loss of strength during their workouts…especially if one is keeping the reps in the 3-6 range?
