[quote]Gymjunkie wrote:
Hey coach, Need some more advice.
Just started dieting: 1st phase-Using 4 Heavy sessions and 1 lactate session a week. I am above 15% bf and am worried,thinking I should maybe add some cardio now. Should I:
a) Add cardio of OFF days
b) Add cardio to training days after weights
c) Add cardio to training days first thing in the morning
d) Not add cardio yet, cuz its the first week and Im adding too much too soon
Thanks alot!!
GJ[/quote]
Do not add cardio right now. This is one mistake many people make: throw everything in at the same time.
Losing fat is an emotional issue; we want to get rid of it, and we want to get rid of it YESTERDAY. So we tend to use every possible strategy possible right from the start.
BIG mistake! Because when fat loss stalls (and it will) then you have nothing to add to restart it.
Start with your plan, when fat loss stops, add cardio after weights.
When fat loss stalls once again, add cardio on your off days.
Thib, after reading your two articles pmp down the volume and your article about training to failure and the cns. Wouldnt using these techniques on compound movements be burning out the cns?
Do not add cardio right now. This is one mistake many people make: throw everything in at the same time.
[/quote]
Thib,
Speaking of cardio and while I know you are not one to make generalities when it comes to training, but do you have a minimum amount of general conditioning work you’d include for most folks in addition to weight training, regardless of the current goal? Or do you think that unless it is for a specific sport or to jumpstart stalled fat loss that weight training alone is usually enough conditioning all on its own.
I’ve always used at least two 15-20 minute sessions of varying intensities on off days whether my current goal was fat loss, lean mass gain, or maintenance; so I was curious as to your thoughts on this.
If possible I was hoping for your help regarding the optimization of intake with Rez-V and TRIBEX.
If Rez-V at 3 caps/day can improve estrogen metabolism, does that mean it should only be used for brief periods at that dosage and then replaced with something else to improve estrogen metabolism? And if this is the case, would it still be worthwhile taking 1 Rez-V/day since it is loaded with a host of other benefits, as well?
Also, if using TRIBEX, should it be taken at night for 14 days straight and then stopped for a a week or so and followed by something else for boosting T levels? Or is there a “better” way to go about taking it?
Coach, bodybuilding programs should be built in the base of the stimulation/restoration rate right? What is better for hypertrophy, to destroy a muscle in one session and give it a week to rest, or to lower your volume and not rip everything so you can train a muscle more often? (My goal is only muscle mass, little concern for strength)
[quote]crod266 wrote:
thib, after reading your two articles pmp down the volume and your article about training to failure and the cns. Wouldnt using these techniques on compound movements be burning out the cns?[/quote]
This is why the volume is kept SUPER low… 2-5 sets per body part total, only once a week.
But understand this:
‘‘Rules’’ apply to 75% of the cases. Super low volume training is an exception, something that I rarely recommend using and only in certain situations with certain individuals.
[quote]NiallC wrote:
thib, the glycine and glutamine mix that you ve recommended with meals. should that be taken mid meal,post meal or wat?
thank you again my friend[/quote]
Really doesn’t make much difference. Mid meal is the general recommendation but it is splitting hairs in 4.
[quote]Christian Thibaudeau wrote:
crod266 wrote:
thib, after reading your two articles pmp down the volume and your article about training to failure and the cns. Wouldnt using these techniques on compound movements be burning out the cns?
This is why the volume is kept SUPER low… 2-5 sets per body part total, only once a week.
But understand this:
‘‘Rules’’ apply to 75% of the cases. Super low volume training is an exception, something that I rarely recommend using and only in certain situations with certain individuals.
[/quote]
ok thanks thib, in the thread for that article you say 3-6 sets but I get the idea. Would hitting shoulders on 3 days 2 indirect and 1 direct be too much with this style? ALso you say you rarely reccomend this, I hread this for for mostly ectos and the advanced methods are needed to work so am I correct in assuming as long as your not like a real beginer you can do this?
[quote]Christian Thibaudeau wrote:
NiallC wrote:
thib, the glycine and glutamine mix that you ve recommended with meals. should that be taken mid meal,post meal or wat?
thank you again my friend
Really doesn’t make much difference. Mid meal is the general recommendation but it is splitting hairs in 4.[/quote]
I’m on a carb cycling diet (losing fat) and got my skinfold measurements taken.
Bicep 3,1mm
Tricep 5,4mm
Back(subscapular) 8,5mm
Abs(suprailiac) 4,4mm
→ body fat 9,7% (I weight 200 pounds)
I’ve heard that subscapular skinfold suppose to tell something about carb tolerance (resistance)???
Should I be on low-carb or targeted carb diet or is cycling ok for me… concidering my stats???
Coach,
In the process of transitioning off the V-diet, and had some really excellent results. I am currently down to 9% BF(I know, prolly higher in your view), but I want to keep the fatloss going, and see if I can get myself down to the 6-7% range. Currently 240lbs at 6’5".
I was wondering if you could offer a strategy as far as how to attack this. Should I go keto, or as I was thinking, stick to low carb, with carbs coming in only post workout, and through trace levels of green/fiberous veggies or maybe even some low GI fruits? Again, I’m really trying to push the envelope here and get to an all time low BF%.
Also, since I train first thing in the a.m., my first solid meal is 1 hr after my post workout Surge. Should I have protein with fruit at this time, or protein with healthy fats? I’ve seen conflicting views on this, but I trust your opinion more than any other authors on this site.
Nutrient Timing: The Future of Sports Nutrition By John Ivy, Robert Portman
OR
Strength Training By National Strength & Conditioning Association, Lee E. Brown, National Strength & Conditioning Association
I want to become a Strength and Conditioning coach and am trying to learn as musch as I can. Aside from reading articles on the internet I thoughts I’d open a book ;p
The problem is I’m not sure what to read, half the book store is stuff oprah recommends.
What are some “beginner” books you would recommend?
Thanks
CT,
I’ve been on a fat loss phase for the last 2 months and have made some very good progress (currently about 12% bf) but I can’t seem to lose the fat around the abdomen and oblique area. I’m taking HOT-ROX, weight training 4X/wk. and cardio 3X/wk. I am following a keto diet (less than 50 grams of CHO/day) and don’t want to decrease my calories anymore. What do you recommend? Increase good fats? Increase cardio? Any suggestions would be greatly appreciated.
Thanks
After reading all your posts and the BioSig info the one remark you made in regards to adrenal fatgue stood out.
I have fairly ripped triceps and quads, lean shoulders and can see my 4-pack YET I always have that puffy face, no matter if I eat carbs or no carbs.
My job is enormously stress full and I am a single dad raising two sons so I guess it is cortisol that causes me to not have a six pack however the puffy face seems to be there no matter what (last two years) and something I cannot get rid off.
I have tried low fat, low carb and no carb and they all lean me out but still that round face.
Is it possible for you to give me a general idea of how you attack adrenal fatigue?
Thank you![/quote]
I asked the same question, unfortunately there’s no clear answer:
rkelly281 wrote:
What does high cheek and chin measurements indicate? I had both hyper and hypothyroidism in high school, and ended up gaining 35 pounds. I’ve lost the weight (9%bf), but I still have my fat cheeks. Is there anything I can do?
There are actually the only two that do not correlate with a particular hormone. Often time high cheek measurements when the body is lean is due to water retention which could be caused by numerous things.
[quote]ab1975 wrote:
Hi coach. Any chance to release the articles series about Biosignature Modulation with supervision of Charles Poliquin? Thanks for all.[/quote]