Hi Coach,
I got 2 questions,
firstly I am trying your carb cycling diet while bulking,I wanted to ask if its ok on the offdays-low carb days to just have carbs in the breakfast and the rest of the day have more fat than usual(to get the calories balanced from cutting carbs) and the regular protein meals,with max 1 more fruit.I am doing this to minimize as much as possible the fat gain.
Secondly i am doing 20min HIT on the offdays,as stated above I am doing this too because i am trying to keep my fat gain low during bulk this time,will it be counterproductive to my muscle growth?
I have tried to bulk 2 times now and went from 10% to 19% fat and from 12% to 18% easily.This year i am starting at 12% and i dont want to get again fat,I didnt cheat at all but i had crazy amounts of carbs in my diet especially grains,so i am really taking carbs in moderation this time.
Thib,
I’ve recently been reading some books by Pavel that a friend loaned to me, and they often mention squeezing the bar as hard as possible to utilize the irradiation principle during things like curls and also to use the antagonist to try actively lowering the bar(in the case of curls contracting the triceps on the eccentric). I’ve also been reading various bodybuilding-related materials that make mention of techniques like using a false-grip during rows to maximally stress the back or using constant tension by squeezing the target muscle throughout the entire ROM of an exercise as in dumbbell curls or chest flies. Some of these techniques seem to be contrary to one another, so I was wondering how to reconcile all of them to one another.
If it’s not too much trouble, coach, would you please explain when and why you’d employ these various techniques to maximize their effectiveness as well as the effectiveness of a given exercise being used.
[quote]bigben77 wrote:
Hi Coach,
I got 2 questions,
firstly I am trying your carb cycling diet while bulking,I wanted to ask if its ok on the offdays-low carb days to just have carbs in the breakfast and the rest of the day have more fat than usual(to get the calories balanced from cutting carbs) and the regular protein meals,with max 1 more fruit.I am doing this to minimize as much as possible the fat gain.
Secondly i am doing 20min HIT on the offdays,as stated above I am doing this too because i am trying to keep my fat gain low during bulk this time,will it be counterproductive to my muscle growth?
I have tried to bulk 2 times now and went from 10% to 19% fat and from 12% to 18% easily.This year i am starting at 12% and i dont want to get again fat,I didnt cheat at all but i had crazy amounts of carbs in my diet especially grains,so i am really taking carbs in moderation this time.[/quote]
Ok…
-
If you ‘‘think’’ that you went up to 18-19%, you probably were closer to 22-23%.
-
Since you seem to put on fat easily, the carbs cycling approach is NOT for you. Go with a targeted carbs approach.
What is a targeted carbs approach? You can consume carbs ONLY post-workout… the rest of the day is high protein, moderate fat.
How much carbs post-workout? It depends on how your body reacts. Start at 0.5g per pound of carbs and 0.3g of protein per pound post-workout. Gradually increase the post-workout carbs until you find your ideal level (which could be anywhere between 0.5 and 1.0g per pound).
[quote]Thunderstruck88 wrote:
Thib,
I’ve recently been reading some books by Pavel that a friend loaned to me, and they often mention squeezing the bar as hard as possible to utilize the irradiation principle during things like curls and also to use the antagonist to try actively lowering the bar(in the case of curls contracting the triceps on the eccentric). I’ve also been reading various bodybuilding-related materials that make mention of techniques like using a false-grip during rows to maximally stress the back or using constant tension by squeezing the target muscle throughout the entire ROM of an exercise as in dumbbell curls or chest flies. Some of these techniques seem to be contrary to one another, so I was wondering how to reconcile all of them to one another.
If it’s not too much trouble, coach, would you please explain when and why you’d employ these various techniques to maximize their effectiveness as well as the effectiveness of a given exercise being used.[/quote]
The irradiation technique maximize the use of all the muscles involved in a lift while holding the bar ‘‘gently’’ tends to minimize activation of the peripheral muscles.
For example, a gentle grip during a curl will minimize forearm activation which switch the bulk of the work on the biceps. During a pulling movement, a gentle grip minimize forearm and biceps activaton, shifting most of the work on the back.
The upside of a gentle grip is that it can target the stress on the main muscle. The downside is that you will often use less weight.
So when to use what?
Use a gentle grip for curls if…
- Your forearms are overpowering your biceps
- You are training in the hypertrophy (8-12 reps) or strength-endurance (12-15 reps) zone
Use a gentle grip for pulling movements if…
- You have overpowering biceps and/or forearms compared to your back
- Have a hard time feeling your back during pulling movements
- You are training in the hypertrophy or strength-endurance zones
Use the irradiation principle for curls if…
- Your biceps are at least in proportion, if not stronger, than your forearms
- You are training in the relative strength (1-3 reps), absolute strength (4-5 reps) or functional hypertrophy (6-8 reps) zones
Use the irradiation principle for pulls if …
- Your back is at least in proportion, if not stronger, than your biceps and forearms
- You are training in the relative strength (1-3 reps), absolute strength (4-5 reps) or functional hypertrophy (6-8 reps) zones
CT,
For those consuming nuts and seeds in their diet, do you feel that organic sprouted nuts and seeds would be a better choice than organic raw nuts and seeds because of greater enzymatic activity and bioavailability of nutrients?
I was also wondering about your thoughts relative to vegetable consumption. Do you recommend consuming them raw to avoid destroying precious nutrients or lightly cooking them to de-activate things like phytates and oxalates, thus allowing for better absorption of the nutrients still present in the cooked vegetables?
[quote]Christian Thibaudeau wrote:
bigben77 wrote:
Hi Coach,
I got 2 questions,
firstly I am trying your carb cycling diet while bulking,I wanted to ask if its ok on the offdays-low carb days to just have carbs in the breakfast and the rest of the day have more fat than usual(to get the calories balanced from cutting carbs) and the regular protein meals,with max 1 more fruit.I am doing this to minimize as much as possible the fat gain.
Secondly i am doing 20min HIT on the offdays,as stated above I am doing this too because i am trying to keep my fat gain low during bulk this time,will it be counterproductive to my muscle growth?
I have tried to bulk 2 times now and went from 10% to 19% fat and from 12% to 18% easily.This year i am starting at 12% and i dont want to get again fat,I didnt cheat at all but i had crazy amounts of carbs in my diet especially grains,so i am really taking carbs in moderation this time.
Ok…
-
If you ‘‘think’’ that you went up to 18-19%, you probably were closer to 22-23%.
-
Since you seem to put on fat easily, the carbs cycling approach is NOT for you. Go with a targeted carbs approach.
What is a targeted carbs approach? You can consume carbs ONLY post-workout… the rest of the day is high protein, moderate fat.
How much carbs post-workout? It depends on how your body reacts. Start at 0.5g per pound of carbs and 0.3g of protein per pound post-workout. Gradually increase the post-workout carbs until you find your ideal level (which could be anywhere between 0.5 and 1.0g per pound).[/quote]
only post workout? i thought it could/was supposed to be pre workout too and possibly during the workout.
i put on fat extremely easily unfortunately, but the CCC has actually worked well for me so far…gained pretty slowly on purpose though. the thing is the calipers and scale say i’ve gained 3lb. of LBM with a slight drop in fat, but sometimes i feel less lean…i guess thats just from higher carbs?
thibs what do you use to flavor the low carb pre peri and pwo drink that you recommend?
Hey Thibs,
I was reading through all of the old “Question of Strength” articles while at work (yes my job is that boring and slow). I came across one that talked about the leeching of plastic into food and drink from containers and in effect can hinder body function. I was just curious to know if this should be a big concern to health? Also if containers such as shaker cups and nalgene bottles still pose the same hazards as say a Poland Spring bottle?
Thanks!
CT, regarding at TKD
If someone has two training sessions in a day (under your guidelines), and follow TKD, how do you split the PWO?
Maybe same amount of protein, 0.3 grams per workout and 0.25 grams of carbs each work?
I supose that start point of carbs is 0,5 grams/lb
Thanks
sorry to double post but also, Thibs, how would you count the low carb workout protocol in your daily totals? thanks for the help.
[quote]Christian Thibaudeau wrote:
Low testosterone = either lifting in the absolute strength zone (3-5 reps) and/or functional hypertrophy zone (6-8 reps). Relatively long rest intervals (120-150 sec.), moderate volume (8-10 sets per muscle). Few exercises (2 per muscle group). Keeping the workouts under 60 minutes.
Supplements: Testosterone boosting supplements are best used for a period of 2 weeks. You should only take 1 or 2 at a time (except for zinc 50-100mg morning, 50-100mg lunch, which can be taken all the time) and change them up every 2 weeks.
Alpha Male is a great product, maca is good, holy basil by Poliquin is also very good, acetyl-l-carnithine propionate is great because it increases androgen receptors sensitivity, androgen excellence by Poliquin is also a great product.
[/quote]
Thanks Coach-- Quick question In regards to supplement rotation// cycling…protocol??
Alpha Male says to be used continuously for 1 month-
So could one set up a regimen as follows??:
–Alpha Male (4 days on 1 day off) for 1 month
–Androgen Excellence 2 weeks /Holy Basil
Back to Alpha Male, followed by Androgen Excellence/Holybasil or Acetyl l carnitine Propionate (no more than 2 Poliquin supps taken at a time)
If you could suggest something better or if you have slight modifications to the proper way to rotate these I would appreciate any advice. I was wondering if a Acetyl L carnitine prop with Holy Basil would be better to cycle with Alpha Male since there is an overlap between the Androgen Excellence and Alpha Male (Tribulus is contained in both supps).
Also Im assuming the form of zinc 50mg-100 recommended above should be an “ate” (aspartate/orate) form (similar to the quality types of magnesium??)
[quote]cpcloud wrote:
thibs what do you use to flavor the low carb pre peri and pwo drink that you recommend?[/quote]
Nothing… I’m not in desparate need of a post-workout shake that tastes good. It’s functional food, not a five stars meal.
If you can’t handle it, use some crystal light.
[quote]NoisePollution wrote:
CT,
For those consuming nuts and seeds in their diet, do you feel that organic sprouted nuts and seeds would be a better choice than organic raw nuts and seeds because of greater enzymatic activity and bioavailability of nutrients?[/quote]
Honestly, if there is a difference it will be so minute that it’s not worth it IMHO.
[quote]NoisePollution wrote:
I was also wondering about your thoughts relative to vegetable consumption. Do you recommend consuming them raw to avoid destroying precious nutrients or lightly cooking them to de-activate things like phytates and oxalates, thus allowing for better absorption of the nutrients still present in the cooked vegetables?
[/quote]
I always eat my veggies raw and recommend the same thing to my clients.
[quote]michell wrote:
CT, regarding at TKD
If someone has two training sessions in a day (under your guidelines), and follow TKD, how do you split the PWO?
Maybe same amount of protein, 0.3 grams per workout and 0.25 grams of carbs each work?
I supose that start point of carbs is 0,5 grams/lb
Thanks
[/quote]
It depends on how you split your workouts. For example a high volume workout will require more carbs. So if you do a 50 minutes first workout and a 30 minutes second one, you will need more carbs after the first session.
Here’s how you should do it.
-
Start at the level you would normally have if you only had one daily workout (lets say 0.5g/pound for the sake of the example)
-
Multiply that by 120%… two daily workouts will require more carbs… so that is 0.6g/pound
-
Calculate how much carbs that is… let’s say that you are 180lbs that comes up to 110g of carbs
-
In most cases the first session will have more carbs, that is because you are not only using the carbs for immediate recovery, but also to have more glycogen to fuel the second workout. I would recommend a 60/40 split… so 65g after the first workout and 45g after the second workout
-
Protein should be set at 0.3g per pound after BOTH workouts.
- Now all you need is to adjust the carbs intake according to your own needs. This is just an example.
Do you generally believe in “genetic eating”? The Native American people were observed, when at their peak physical condition, to eat a diet of 80-85% fat, mostly saturated, and 15-20% protein. Those who ate more carbohydrates to survive often were of lesser physical conditioning and had tooth decay/dental deformities. Here’s a link to the article: http://www.westonaprice.org/traditional_diets/native_americans.html
Now, would you recommend a full blooded Native American take up this diet?
[quote]Christian Thibaudeau wrote:
I always eat my veggies raw and recommend the same thing to my clients.[/quote]
Really? Even things like brocolli? That must take some getting used to. Probably feels a lot more filling I would bet too, though.
CT,
I recall you mentioning in the past that for flies, the optimal lever length/degree of elbow bend is the one that allows you to feel the greatest stretch in the pecs. Do you have any tips along those lines for finding a trainee’s optimal lever length/elbow bend for performing lateral raises?
And speaking of flies, would pronated-grip flies stress the pecs and anterior deltoids more than semi-supinated flies because of the decrease in contribution from the biceps brachii in transverse humeral flexion due to the muscle’s less efficient line of pull?
[quote]SouthsideMayhem wrote:
CT,
I recall you mentioning in the past that for flies, the optimal lever length/degree of elbow bend is the one that allows you to feel the greatest stretch in the pecs. Do you have any tips along those lines for finding a trainee’s optimal lever length/elbow bend for performing lateral raises?[/quote]
The same principle doesn’t apply to laterals. The basic motor principle being the fly thing is that the muscle that is being stretch the most, is the muscle that is being recruited the most.
In the flies, 3 main muscles can be put under a stretch: chest, anterior deltoid, biceps/coracobrachialis. The arm bend recommendation is to feel the stretch in the chest, not in the shoulder or arm, so that the chest will be recruited the most.
In a lateral raise the same problem (several stretched muscles) doesn’t occur.
[quote]SouthsideMayhem wrote:
And speaking of flies, would pronated-grip flies stress the pecs and anterior deltoids more than semi-supinated flies because of the decrease in contribution from the biceps brachii in transverse humeral flexion due to the muscle’s less efficient line of pull?
[/quote]
Yes, and because the chest is also an internal rotator
[quote]NeelyDan wrote:
Christian Thibaudeau wrote:
I always eat my veggies raw and recommend the same thing to my clients.
Really? Even things like brocolli? That must take some getting used to. Probably feels a lot more filling I would bet too, though.[/quote]
Well there are some exceptions like broccoli and cauliflower. But I don’t eat them often.
Now DO NOT ask me the scientific reason for avoiding these veggies… the only reason is that I don’t like them that much. They are very good food choices though.
So then for lateral raises, along with all of the tips laid out in your Bulk Up, Cut Up #2, you would recommend keeping the arms as straight as possible while keeping a “soft” elbow?
As for flies, would an “unwinding”/“functionally correct” version be the best choice?
~Declan