Thib's Q&A

Training
761

Coach,

Currently, I am 280 pounds and 15% BF. I was wondering what my carb, fat, and protein intake should be to get my BF down to 8%. Should I use a keto approach or carb cycling?

I have set an end date for this diet at October 5, then I will go into a maintenance phase. This past month, I have dropped 10 pounds, and I am assuming mostly water weight. I lift 4 days per week (1 bench focused day, 1 squat, 1 military press, 1 deadlift + accessory work for each movement), and do cardio 6 days per week for a 1/2 hour.

This is a hard question for me to ask, because I have always just ate what I felt like eating. Now I want to get healthier to show my athletes that anybody can do this, even guys that work 60 hours a week and have limited time to train. I hope this is enough information.

762

[quote]Christian Thibaudeau wrote:
FatMom wrote:
what do you mean by “live” client?

Clients that take an appointment with me in the gym. From there I can offer several services…

  • program design
  • diet design
  • program + diet
  • personal training sessions
  • biosignature packages
  • etc.[/quote]

do you ever talk to non-live people who are aspiring to set up their own personal training business and have questions on exactly what you wrote above? if so, where do i get in that line? :slight_smile:

763

[quote]shoelessjones wrote:

do you ever talk to non-live people who are aspiring to set up their own personal training business and have questions on exactly what you wrote above? if so, where do i get in that line? :)[/quote]

No, sorry

764

[quote]NeelyDan wrote:
I travel to Quebec frequently. Are some of these services offered on a one-off, single session kind of deal?

If there’s another medium for which I should be asking this question, please let me know.
[/quote]

Yes, I can offer that service as long as you take an appointment.

Send me a PM so that I can give you my email if you are ever interested.

765

[quote]Christian Thibaudeau wrote:

Yes, but to me it’s kinda crazy to pay 1200$ in airplane ticket and 150$ in hotel fee to get a program set-up.
[/quote]

I don’t know, Coach…

While reading the Internet would lead one to believe that there are enough trainers and Coaches out there for every man, woman and child…there really is a paucity of truly capable trainers and Coaches.

Also, there are people paying some hack a lot more than that to tell them that fat will make them fat; eat rice cakes for your carbs; eat no more than 20gms of protein a day…and that Dumbbell Presses are best done on a BOSU ball…

In the end, depending on ones means, Goals and time frame…a trip to Canada to meet the “Thib Meister” may be more than worth it…(especially if you throw in a French lesson or two!)

Mufasa

766

Hey Coach,

In your article, The Lost Art of Hamstring Training, you have two rep schemes; Higher reps for an accumulation phase and lower reps for an intensification phase. Can you explain the difference between the two, and how you would orginize them into your workout?

Thanks

767

[quote]Christian Thibaudeau wrote:
shoelessjones wrote:

do you ever talk to non-live people who are aspiring to set up their own personal training business and have questions on exactly what you wrote above? if so, where do i get in that line? :slight_smile:

No, sorry[/quote]

No worries. If I were to ever attend one of your seminars or a seminar where you were a speaker or and an attendee… and I knew of it in advance, would it be possible to at least inquire about making an appointment to do the above and of course pay for it?

768

[quote]Christian Thibaudeau wrote:
Cyrus_99 wrote:
Hey coach. I have a somewhat personal question for you:

I have read a few books on exercise, fitness, weight training. Most notably would be Bill Pearl’s Getting Stronger, The Weightlifting Anatomy (I think thats the name), and recently your book on Theory and Application of Modern Strength and Power Methods.

But, being the researcher I am, I am always left with more questions than answers. What other books/publications would you suggest? (I am also a “personal trainer” as well as a weightlifter preparing for i-dont-know-what)

Anything written:

  • Before the 80s, preferably from the 60s and earlier
  • From the Soviet Union (search for Sportivny press for English translations)
  • From Smidthbleicher, Pakkarinnen, Hakkinnen, Weineck[/quote]

Unfortunately I didnt find anything from these authors from sportivny, at least with my limited internet search knowledge. I did find stuff from Roman, Verkhoshansky, and Medveyev. Any hits on some good authors there? The books all seem to be informative up front.

Also, would u know of any good supp companies that sell dioscorea extract?

769

[quote]Cyrus_99 wrote:
Christian Thibaudeau wrote:
Cyrus_99 wrote:
Hey coach. I have a somewhat personal question for you:

I have read a few books on exercise, fitness, weight training. Most notably would be Bill Pearl’s Getting Stronger, The Weightlifting Anatomy (I think thats the name), and recently your book on Theory and Application of Modern Strength and Power Methods.

But, being the researcher I am, I am always left with more questions than answers. What other books/publications would you suggest? (I am also a “personal trainer” as well as a weightlifter preparing for i-dont-know-what)

Anything written:

  • Before the 80s, preferably from the 60s and earlier
  • From the Soviet Union (search for Sportivny press for English translations)
  • From Smidthbleicher, Pakkarinnen, Hakkinnen, Weineck

Unfortunately I didnt find anything from these authors from sportivny, at least with my limited internet search knowledge. I did find stuff from Roman, Verkhoshansky, and Medveyev. Any hits on some good authors there? The books all seem to be informative up front.

Also, would u know of any good supp companies that sell dioscorea extract?[/quote]

The Roman book is very good. Verkhoshansky’s work is hard to understand and you might as well go with ‘‘Supertraining’’ which was written by both Verkhoshansky and Siff, still highly technical and dense stuff though.

770

[quote]shoelessjones wrote:
No worries. If I were to ever attend one of your seminars or a seminar where you were a speaker or and an attendee… and I knew of it in advance, would it be possible to at least inquire about making an appointment to do the above and of course pay for it?[/quote]

Yes, if you take an appointment, you can ask me info about anything you want.

771

[quote]Christian Thibaudeau wrote:
Cyrus_99 wrote:
Christian Thibaudeau wrote:
Cyrus_99 wrote:
Hey coach. I have a somewhat personal question for you:

I have read a few books on exercise, fitness, weight training. Most notably would be Bill Pearl’s Getting Stronger, The Weightlifting Anatomy (I think thats the name), and recently your book on Theory and Application of Modern Strength and Power Methods. But, being the researcher I am, I am always left with more questions than answers. What other books/publications would you suggest? (I am also a “personal trainer” as well as a weightlifter preparing for i-dont-know-what)

Anything written:

  • Before the 80s, preferably from the 60s and earlier
  • From the Soviet Union (search for Sportivny press for English translations)
  • From Smidthbleicher, Pakkarinnen, Hakkinnen, Weineck

Unfortunately I didnt find anything from these authors from sportivny, at least with my limited internet search knowledge. I did find stuff from Roman, Verkhoshansky, and Medveyev. Any hits on some good authors there? The books all seem to be informative up front.

Also, would u know of any good supp companies that sell dioscorea extract?

The Roman book is very good. Verkhoshansky’s work is hard to understand and you might as well go with ‘‘Supertraining’’ which was written by both Verkhoshansky and Siff, still highly technical and dense stuff though.[/quote]

Techical and dense, huh? That actually sounds like something I might like. I can always just ask around the locker room if I dont really grasp something. Seems I can pretty much count on you for a good word or two as well.

772

Christian,
my question to you is this… i am just shy of 40,175#,6’ tall,in construction and over all in fair shape.i just started lifting again after 2 yrs and am being plagued by problems with strains in my costal muscles…are there some specific exercise i can do to strengthen these “rib” muscles,i am starting to get frustrated :P…by the way i havent tried it yet but your pendulum system looks awesome!

thanx for any help,
Scott
i would be most appreciative of any words of wisdom

773

[quote]Christian Thibaudeau wrote:
shoelessjones wrote:
No worries. If I were to ever attend one of your seminars or a seminar where you were a speaker or and an attendee… and I knew of it in advance, would it be possible to at least inquire about making an appointment to do the above and of course pay for it?

Yes, if you take an appointment, you can ask me info about anything you want.
[/quote]

careful there Thib… some nut job will book an hour with you nd start asking about what you had for breakfast and your sex life…
how about anything you want… within reason ha

774

[quote]NiallC wrote:
careful there thib… some nut job will book an hour with you nd start asking about what you had for breakfast and your sex life…
how about anything you want… within reason ha[/quote]

True true… anything related to training, nutrition and being a trainer.

775

[quote]Christian Thibaudeau wrote:
NiallC wrote:
careful there thib… some nut job will book an hour with you nd start asking about what you had for breakfast and your sex life…
how about anything you want… within reason ha

True true… anything related to training, nutrition and being a trainer.[/quote]

I could give a shit about the rest of that stuff… only interested in the things listed above… but even more so about business and services and how to align them as a trainer. Thanks NiallC :slight_smile:

So do you have a website that tells where you are going to be speaking, attending, etc.?

776

CT here is a program I created through reading over your article and some others. It is by no means great and is sure to change up.

The intended goal is hypertrophy with a priority on upper body>specifically arms. Also calves are a priority. I followed a tip from Poliquin on the calves.

Any feedback would be appreciated. Sorry if it’s not up to par…it is my first program ever written on my own. Just trying to get off the co-dependency of ready made programs. It is a a 5 day split.

Workout A

Back Squat 8x4-6 (rest 100 secs)

Leg Exten 4x8-10 (rest 60s)

DB Static Lunge 5x10-12 (Rest 45s)

BB Calve Raise 3x30 (Rest 60s)

Workout B

A1- BB Bench Press 5x5 (rest 45s)
A2- BB Row (Supinated Grip) 5x5 (Rest 45s)

B1DB Incline Press 4x6-8 (Rest 45s)
B2Wide Grip (Prone) Cable Row 4x6-8 (rest 45s)

21’s with Triangle on Cable Row

Workout C (2Days Later)

Standing BB Curl (10 Sec rest in between grip changes)
2x8-10 Med Grip
2x6-8 Wide Grip
2x4-6 Narrow Grip

Lyin Tricep Exten w/ EZ bar 6x4-6 (60s)

Zottman Curl 5x8-10 (60s)

Sincle DB Tri Exten 5x8-10 (60s)

DB Hammer Curl 5x10-12 (35s)

One Arm Cable Reverse Pressdown 5x10-12 (35s)

Workout D (next Day)

Romanian Deadlit 8x4-6 (100s)

Leg Curl 4x6-8 (90s)

Good Mornings
1x15 (90s)
1x12 (90s)
1x10 (90s)
1x8 (45s)

BB shrugs (Wide Grip) 3x8 (45s)

Workout E (Two Days Later)

Pull Up 6x4-6 (100s)

Standing Shoulder Press 6x4-6 (90s)

Pulldowns (Supinated) 6x3 (70s)

DB Lateral Raises 5x10-12 (60s)

The rest periods are kind of ambiguous, I am still on the fence about them. Thanks again for any and al constructive criticism! =)

777

Hello Coach: I wanted to start your: Refined Physique Transformation. I was wondering in order to follow the pre and post workout of bcaa’s and glutamine, must I have to wait and become fat adapted in order to start using the bcaa’s, glutamine and glycine? Is it ok if I do not use the creatine? Thank you Coach.

778

CT,

If I recall correctly, you’ve said that you do not recommend using anything year round except a good multi and fish oil. All the other supplements should be cycled more or less frequently. If not for health reasons, then for efficacy ones. And you said that green tea belongs in this “other supplements” category.

So for someone looking to consume green tea mainly for its myriad health benefits, how would you recommend “cycling” its usage? Would it just be rotated with other teas such as roobios or black tea? Or is there a “better” way?

779

Thib,

I have two questions about developing the triceps.

Which of the following exercises would more intensely stress the long head of the triceps: incline extensions because of the increased humeral flexion or decline extensions due to the increased pre-stretch on the triceps?

A trainer at my gym was speaking to a group of members and said that “Performing lying triceps extensions with a straight barbell or dumbbells will shift the emphasis to the lateral head.” He gave no reasoning for it…Do you agree with this statement?

780

Good afternoon,

I was wondering if it is possible to combine olympic and bodybuilding excercises in a weekly schedule which could be used for an entire cycle.

So far most articles are saying you pick one and do it. But I feel that a trainee would greatly benefit from �?lympic Bodybuilding so the speak.