Thib's Q&A

Training
1341

CT,

How would you deal with carbs in an endurance athlete (rowing) that still wants to maintain aesthetics and is trying to shed some bodyfat. I’ve got to have the carbs for the sport, but am unsure as to how much would be suitable and if I should only take them pre-practice?

I’ll be doing approximately 60-120 mins of CATVI or UT2 aerobic work (55-65% of maxHR) 5-6 days a week and some anaerobic threshold 1-2 times a week. Any ideas on how much carbs and on the timing of it?

I’m trying to stay as low of bf % as possible due to weight requirements for lightweight rowing (160 lbs) and the fact that that more muscle will move the boat faster. Thanks.

1342

[quote]Josh Rider wrote:
I understand that for fat loss (as with other fitness goals), nutrition is usually the deciding factor of one’s success.

My nutrition is generally where it should be at for fat loss, although I wouldn’t call it optimal: I control my carbohydrate intake by only consuming little amounts my first two meals of the day and post-workout and eat protein based meals throughout the day while keeping my calories below my maintenance level.

What would you generally recommend while losing fat in terms of lifting weights. Most personal trainers would say that high reps (10+) is the ideal way, but you seem to favor the idea that while losing fat, you should lift fairly heavy in order to maintain muscle mass.

I’m 16 years old and turning 17 in a month. Which method do you think is preferable? My trainer is keeping me at a 10-12 rep range but I often see that your philosophy seems to collide with this, and yours seems to make more sense.[/quote]

I would like to have your explanation on that one…

and by the way, thanks for the time allowed

1343

[quote]DaveRock wrote:
Josh Rider wrote:
I understand that for fat loss (as with other fitness goals), nutrition is usually the deciding factor of one’s success.

My nutrition is generally where it should be at for fat loss, although I wouldn’t call it optimal: I control my carbohydrate intake by only consuming little amounts my first two meals of the day and post-workout and eat protein based meals throughout the day while keeping my calories below my maintenance level.

What would you generally recommend while losing fat in terms of lifting weights. Most personal trainers would say that high reps (10+) is the ideal way, but you seem to favor the idea that while losing fat, you should lift fairly heavy in order to maintain muscle mass.

I’m 16 years old and turning 17 in a month. Which method do you think is preferable? My trainer is keeping me at a 10-12 rep range but I often see that your philosophy seems to collide with this, and yours seems to make more sense.

I would like to have your explanation on that one…

and by the way, thanks for the time allowed
[/quote]

http://www.T-Nation.com/readArticle.do?id=1499282

1344

Hey coach, Im just passing by to say Thanks for hooking me up with larry vinette.

I’ll be calling him tomorow and getting my very first Biosignature in september! Thanks again!

1345

What is the intake per day with Glycerol on a low carb diet?

4 times a day at 1 tablespoon?

Thank you!

1346

[quote]mmafan wrote:
Hello Coach,

I put together a routine based on your program design articles and was just wondering if you could look it over to see if it fits the bill. My main goal is max strength .

Monday

Box Squat 5 x 3
Romanian Deadlift 4 x 5
Split Squat 4 x 5
Abs

Tuesday

Superset A.Bench 5 x 3
B.Chinup 5 x 3
Military Press 4 x 3
Superset A.DB incline 4 x 5
B.DB row 4 x 5
Superset A.Curl 4 x 5
B.Tricep Extension 4 x 5
Neck
Grip

Thursdsay

Snatch Grip Deadlift 5 x 3
Front Squat 5 x 3
Lunge 4 x 5
Abs

Saturday

Superset A.Bench 5 x 3
B.5 x 3 Pullup
Military Press 4 x 3
Superset A.DB row 4 x 5
B.Incline Bench 4 x 5
Superset A.Curl 3 x 5
B.Tricep Extension 3 x 5
Grip
Neck

Also on the primary exercise do you ramp up to a max on your final set? Then on secondary do you just use straight weight throughout all the sets?

Thanks for all your help coach, I really appreciate your time!

[/quote]

Here is something that I already posted 8 or 9 times. POINT 3 applies to you.

VERY IMPORTANT MESSAGE

For professional reasons I will not answer questions regarding:

  1. My opinion of other coaches or specific training systems (DC training, Max-OT, etc.). The reasons are that

a) often people ask those questions to gain ammunitions for online debates on other sites or forums. They end up misquoting me and this puts me in a bad situation.

b) you can’t argue with results. If a system has produced results it means that it works. Now, nothing works forever, so I am not ‘‘pro-systems’’ in that I think that sticking to one precise methodology blindly is a mistake over the long run. I feel that it is much more important to understand the underlying principles that make training effective.

This is my answer to ‘‘is the XWZ system effective?’’: if it’s based on systemic progression, yes it will be effective. But every effective program needs to be changed or cycled to progress over the long run.

c) I think that every successful authority, writer or coach in this field has something to contribute and we can learn from all of them. Some have more to contribute than others and with some you have to weed through more BS to get to the good part. BUT I feel that it is a big mistake on my part to burn any bridges by critiquing a colleague.

  1. Anabolic steroids and other drugs: they are illegal and I do not want to be associated with them. I’m a trainer and a coach, not a pharmacist.

  2. Complete program critics: understand that a thorough program analysis actually takes me more time than writing a new program! My schedule is way too busy to critique every program sent my way, and answering only to a few would be unfair to others.

Furthermore, it is a paying service that I offer so it wouldn’t be fair to my paying clients.

  1. Question reposts: I mentionned this a million times already… I DO NOT respond to people who repost their questions. I feel that this is rude… kinda like saying in a somewhat aggressive voice ‘‘dude, answer me now’’. As I mention I have a limited schedule.

I do try to answer as many questions as I can but I sometimes have to make choices. So if I don’t answer you it doesn’t (always) mean that I don’t like you or that you can’t ask other questions. BUT if you repost a question you can be sure that I will be much less tempted to answer you in the future.

  1. Injury questions: I feel that it is irresponsable to answer specific injury questions without being able to assess the individual myself.

I WILL PERIODICALLY REPOST THIS MESSAGE TO MAKE SURE THAT THIS FORUM RUNS SMOOTHLY AND THAT EVERYBODY ENDS UP SATISFIED.

1347

Sorry coach, my apologies.

1348

Sorry about that coach, my apology.
Could I just ask than if you usually recommend ramping weights on primary exercises, and using straight weight on secondary?

1349

CT,

Are the "tricks " to using licorice cream properly when it comes to testosterone levels knowing

(A) if you have low testosterone and DHEA levels

and

(B) if and when cortisol levels are low during the day, since this would presumably be the time to take the licorice cream to extend cortisol’s half-life and allow for more pregnenolone to be preferentially converted into DHEA.

1350

CT,

If requiring additional protein post-workout, would using whey concentrate in addition to Surge negate the supposed speed or absorption advantage of the hydrolyzed whey in Surge or do the immune-boosting benefits of the whey concentrate far outweigh any minimal impact on the overall rate of absorption?

Alternatively, if I chose to just go the whey concentrate and Vitargo/waxy maize powder route would adding the whey concentrate alter the molecular weight(and thus the osmolality of the drink) enough to render any advantage of waxy maize over a 50-50 dextrose/maltodextrin blend moot? Is there a particular strategy you’d favor if using waxy maize post-workout?

1351

Coach,
Got a couple questions for you…

  1. I have a noticable anterior pelvic tilt that has come to my attention now that I am down to 10% bodyfat(Thanks V-diet!). It now looks like I have the “turtle shell” look since my abs are more profound due to being leaner.

Are there any specific ab exercises that you would recommend to help “flatten” out the lower ab area to combat this?

  1. Since I am down to my all time leanest shape of 10%, I’d like to see how far I can push this to get down to the 6-7% range.

I have cycled off the V-Diet, and am doing a low carb diet with the only type of carbs being consumed are a half serving of Surge post workout, and a fairly large amount of veggies(up to 4-5+cups of lettuce/broccoli/cucs/mixed peppers) with solid meals.

My question is, since I am striving to get down to that 6-7% range, would I be better served to drop the large amount of veggies and do more of a Keto type approach? Not sure if you do or do not count green veggies in your Keto according to the articles I’ve read. Is it possible to over-eat veggies?

  1. Training wise, I was about to begin Wk 5-8 of your Superhero Program which I absolutely love(!), but since I have a desire to get even leaner, perhaps the Destroying Fat strategy would be better.

I’m curious to know though, is there a way I could add in more heavy lifting for shoulders? If so, where in the Destroying Fat program could I impliment it? I’m pretty narrow shouldered with larger traps and wide obliques. If I don’t hit 'em hard, they fade pretty quick(I know this isn’t a growth phase, but I’d like to preserve what I’ve built up)

Thanks so much for the help!

-Mark

1352

Thib i m looking for some good info on phytoestrogens… i ve been looking at some studies but i m a little confused.
poliquin says to avoid foods containing. but one study starts off by saying phytoestrogens “can reduce the risk of certain cancers”

where can i get some good data articles? do you have some lying around? i find it interesting esp when i m am trying not to aromatize any further

i was also shocked to find out today that peanuts are actually legumes??

1353

[quote]Christian Thibaudeau wrote:
Pin presses in the power rack. Set a bench in the middle of a power rack. Put the safety pins so that they are 4-5’’ above your chest. On each rep lower the bar to the pins and press.[/quote]

Oh, of course!

Thanks again.

1354

CT

Can high dosis of glutamine cause any water retention sience it metabolizes in kidneys too?

Thanks

1355

Hi coach. Do you know if the mercury is more often problem with liquid fish oil from salmon than other sources like sardine, herrimg, mackerel, anchovy? Thanks again.

1356

Hi Coach,

Hope you could help me with this mystery. I complete a 12 weeks program Metal Militia bench Program and incresed my 1RM bench from 190lbs to 252lbs, which was great. I then went onto a 2 weeks maintenance and started this Volume of Strength Program for Bench at T-Nation website: http://www.t-nation.com/readArticle.do?id=459515

Strangely after completing this VOS system, my elbows are sore and I lost strength and my 1RM for bench press is down to 240

Can you kindly advise me what went wrong? Was it overtraining?

1357

Do you think you can tell me if my workout routine is alright? I want to do an upper lower split and if you know a good one that i get to workout 4x a week (Mon, Tues, Rest, Thurs, Fri) then can you hook me up =).

Monday- ME Upper Body
Tuesday- DE Lower Body
Wednsday- Rest
Thursday- RE Upper Body
Friday- ME Lower Body

ME Upper=
1x5 max bench press
2xmax Incline DB Bench Press
3x5 DB Rows
2x5 Military Press
3x8 Dumbbell Curls

DE Lower Body
6x3 Vertical Jumps (second set record height on 2nd jump)
3x5 Deadlift
2x10 bulgarian split squat front leg elevated.
4x15 Weighted AB Work (Russian twists for now)

RE Upper Body
3xMAX CGBP
4xMAX Pullups(I am very bad once I hit over 10 I do weighted)
4x10 Seated DB Power Cleans
3x10 DB Triceps Extensions

ME Lower Body
2x5 Back Squat
3x6 Bulgarian Split Squat
3x8 GHR
3x15 Weighted Sit Ups

I was doing rippetoes but i would like to train 4x a week. i was looking at WS4SB template and i just changed some of the stuff to my liking, but im not sure if it was a good idea or not.

1358

[quote]Lol312 wrote:
Do you think you can tell me if my workout routine is alright? I want to do an upper lower split and if you know a good one that i get to workout 4x a week (Mon, Tues, Rest, Thurs, Fri) then can you hook me up =).

Monday- ME Upper Body
Tuesday- DE Lower Body
Wednsday- Rest
Thursday- RE Upper Body
Friday- ME Lower Body

ME Upper=
1x5 max bench press
2xmax Incline DB Bench Press
3x5 DB Rows
2x5 Military Press
3x8 Dumbbell Curls

DE Lower Body
6x3 Vertical Jumps (second set record height on 2nd jump)
3x5 Deadlift
2x10 bulgarian split squat front leg elevated.
4x15 Weighted AB Work (Russian twists for now)

RE Upper Body
3xMAX CGBP
4xMAX Pullups(I am very bad once I hit over 10 I do weighted)
4x10 Seated DB Power Cleans
3x10 DB Triceps Extensions

ME Lower Body
2x5 Back Squat
3x6 Bulgarian Split Squat
3x8 GHR
3x15 Weighted Sit Ups

I was doing rippetoes but i would like to train 4x a week. i was looking at WS4SB template and i just changed some of the stuff to my liking, but im not sure if it was a good idea or not.[/quote]

From Thibs

Here is something that I already posted 8 or 9 times. POINT 3 applies to you.

VERY IMPORTANT MESSAGE

For professional reasons I will not answer questions regarding:

  1. My opinion of other coaches or specific training systems (DC training, Max-OT, etc.). The reasons are that

a) often people ask those questions to gain ammunitions for online debates on other sites or forums. They end up misquoting me and this puts me in a bad situation.

b) you can’t argue with results. If a system has produced results it means that it works. Now, nothing works forever, so I am not ‘‘pro-systems’’ in that I think that sticking to one precise methodology blindly is a mistake over the long run. I feel that it is much more important to understand the underlying principles that make training effective.

This is my answer to ‘‘is the XWZ system effective?’’: if it’s based on systemic progression, yes it will be effective. But every effective program needs to be changed or cycled to progress over the long run.

c) I think that every successful authority, writer or coach in this field has something to contribute and we can learn from all of them. Some have more to contribute than others and with some you have to weed through more BS to get to the good part. BUT I feel that it is a big mistake on my part to burn any bridges by critiquing a colleague.

  1. Anabolic steroids and other drugs: they are illegal and I do not want to be associated with them. I’m a trainer and a coach, not a pharmacist.

  2. Complete program critics: understand that a thorough program analysis actually takes me more time than writing a new program! My schedule is way too busy to critique every program sent my way, and answering only to a few would be unfair to others.

Furthermore, it is a paying service that I offer so it wouldn’t be fair to my paying clients.

  1. Question reposts: I mentioned this a million times already… I DO NOT respond to people who repost their questions. I feel that this is rude… kinda like saying in a somewhat aggressive voice ‘‘dude, answer me now’’. As I mention I have a limited schedule.

I do try to answer as many questions as I can but I sometimes have to make choices. So if I don’t answer you it doesn’t (always) mean that I don’t like you or that you can’t ask other questions. BUT if you repost a question you can be sure that I will be much less tempted to answer you in the future.

  1. Injury questions: I feel that it is irresponsible to answer specific injury questions without being able to assess the individual myself.

I WILL PERIODICALLY REPOST THIS MESSAGE TO MAKE SURE THAT THIS FORUM RUNS SMOOTHLY AND THAT EVERYBODY ENDS UP SATISFIED.

1359

Hey coach just had a question about insulin sensitivity:
Right now Im about 6’ and weigh 230 lbs at roughly 14% bf according to a 12 point skinfold test. Im just reaching the end of a 20 week bulk program. At the start I was around 10 % bf according to the same test (same calipers and formula). Now, as my BF% is higher, I am trying very hard to control my insulin sensitivity and avoid becoming insulin resistant.

Along with watching what kind of carbs I eat and when I eat them, Im looking to supplementation for help as well. Ive heard fish oil is good for insulin sensitivity and have been supplementing it from the beginning. Ive also heard that chromium supplements can improve sensitivity. What is your opinion on chromium supplementation, and do you recommend any in particular?

Are there any other suggestions you have for increasing sensitivity to insulin?

1360

[quote]Lol312 wrote:
Do you think you can tell me if my workout routine is alright? I want to do an upper lower split and if you know a good one that i get to workout 4x a week (Mon, Tues, Rest, Thurs, Fri) then can you hook me up =).

Monday- ME Upper Body
Tuesday- DE Lower Body
Wednsday- Rest
Thursday- RE Upper Body
Friday- ME Lower Body

ME Upper=
1x5 max bench press
2xmax Incline DB Bench Press
3x5 DB Rows
2x5 Military Press
3x8 Dumbbell Curls

DE Lower Body
6x3 Vertical Jumps (second set record height on 2nd jump)
3x5 Deadlift
2x10 bulgarian split squat front leg elevated.
4x15 Weighted AB Work (Russian twists for now)

RE Upper Body
3xMAX CGBP
4xMAX Pullups(I am very bad once I hit over 10 I do weighted)
4x10 Seated DB Power Cleans
3x10 DB Triceps Extensions

ME Lower Body
2x5 Back Squat
3x6 Bulgarian Split Squat
3x8 GHR
3x15 Weighted Sit Ups

I was doing rippetoes but i would like to train 4x a week. i was looking at WS4SB template and i just changed some of the stuff to my liking, but im not sure if it was a good idea or not.[/quote]

You are kidding right, I JUST posted a message explaining why I do not do program critiques.