Coach,
When HIT training would running stairs be better than running on flat ground? Kind of the same question which would be better for fat loss, sprinting or running stairs? I personally like doing the stairs better than running on flat ground, doesn’t bother my back as much for some reason.
Thanks.
CT,
What are your thoughts on canned plain organic pumpkin? Is it a solid dietary addition due to its nutrient density and fiber or should it be avoided like all other canned foods?
Tibs-
I have been looking to lose some fat and I started looking at routines for that vary goal. I just read “Destroying Fat” and it sounds awesome. But, would you still recommend it? Reason I ask is, I know your views have changed since then, you even still talk about calories in it.
I’m at 20-25% and trying to get down to 10-15%.
Along with the program, do you still recommend a low carb approach? Or is some of the work in “Destroying Fat” gonna require more carbs?
Thanks
Coach,
Out of the Poliquin Multi-vitamin formulas, which do you feel is the most beneficial?
Im trying to decide between-
-Complete Multi
-Multi Intense
-Uber Nutrients
-Twice Daily Multi
Thank you for your time
Coach,
I am going to follow your 3 day bodypart split from your �??Thib System�?? workout�?? taking two days off every rotation. Would pairing a midback rowing movement with my overhead pressing on the shoulder day work well, (it fits my goals better since it will allow me to do more lat width exercises on my chest/lat day) or should I do all lat/midback work on the chest/back day?
How should I incorporate cardio/conditioning into this program with size as my primary goal? I was planning on doing one 16 minute interval build-up and one (30-40lb) x-vest 20 minute very hilly walk per week. Is this too much?
Thank you very much.
I know you used your 5X5 method for some serious cutting, but could i tweak it into a bulking program?
-Darius
Hey ya coah,
I really want to try your OVT program. It looks great and you got some good results. I wrestle and I need to get to the next weight class. Is there a way I could tweak this program for blking?
Coach,
I just finished reading “6 Dumb Training Mistakes”. Great article. I am training for strength and doing 3 total body workouts a week with recovery workouts (high reps, slow and controlled) on two of the off days. How/where would I add my plyometric training to get ready for my “old guy” men’s basketball league in September? 
And if it’s not too greedy to ask, which particular plyo excercises do you like for hoops?
Thanks as always for your time and enjoy your wedding and honeymoon in case I don’t send another message before you take off!
Hey Coach: Sorry for taking your time. I have been a CKD diet for almost 2 years. I want to go back to a balanced diet to include carbs. Should I just reduce my fats to 20% of my diet 60% protein and 20% carbs. I will have complex carbs in the mornings and some fruit and high GI carbs before and after workouts and also count my calories for a lean muscle gain.
I will lower the calories if I gain fat. Do you think that I am using the correct logic in this formula. Thanks for your time.
CT,
Regarding the Targeted Carbs approach, carbs are only to be consumed in the PWO shake.
Does that mean that the first solid meal 45-60 min. later should be fat + protein again?
I’m 45 and my DEE is 2650 kcal. On training days I aim at 2900 kcal. When protein is set at 1,75 g, I still have to consume more cal from fat than from protein. You said it should be high protein and moderate fat.
And what about off days?
[quote]BelRock63 wrote:
CT,
Regarding the Targeted Carbs approach, carbs are only to be consumed in the PWO shake.
Does that mean that the first solid meal 45-60 min. later should be fat + protein again?[/quote]
Well Targeted carbs CAN be extended to the meal after your shake IF your prescribed carbs intake is higher than 100-150g/day. If you have to consume 150-200g of carbs (someone who is around 180-220lbs, under 10% body fat and trying to gain mass) then you would do better to consume 100-125 post workout and 50-75 in a second meal.
If you are not fitting the conditions above, only consume carbs in the post-workout meal.
[quote]BelRock63 wrote:
I’m 45 and my DEE is 2650 kcal. On training days I aim at 2900 kcal. When protein is set at 1,75 g, I still have to consume more cal from fat than from protein. You said it should be high protein and moderate fat.
And what about off days? [/quote]
The body doesn’t recognize calories, only nutrients. Do not try to ‘‘fit’’ a certain caloric intake, but rather shoot for an optimal amount of the essential (protein and essential fatty acids) nutrients.
[quote]shoelessjones wrote:
Coach,
I just finished reading “6 Dumb Training Mistakes”. Great article. I am training for strength and doing 3 total body workouts a week with recovery workouts (high reps, slow and controlled) on two of the off days. How/where would I add my plyometric training to get ready for my “old guy” men’s basketball league in September? And if it’s not too greedy to ask, which particular plyo excercises do you like for hoops?[/quote]
Plyo are always overly abused. They should only be used for 3 weeks, maybe 4 in a row once or twice a year to peak your power production. The plyo block should be performed so that it ends 2 weeks before you need your peak.
Do no more than 2 sessions per week of around 30-40 ground contacts.
[quote]Serum-X wrote:
Hey ya coah,
I really want to try your OVT program. It looks great and you got some good results. I wrestle and I need to get to the next weight class. Is there a way I could tweak this program for blking?[/quote]
I wrote this program something like 7 years ago. It is FAAAAAAAAR from what I’m recommending right now.
[quote]Christian Thibaudeau wrote:
shoelessjones wrote:
Coach,
I just finished reading “6 Dumb Training Mistakes”. Great article. I am training for strength and doing 3 total body workouts a week with recovery workouts (high reps, slow and controlled) on two of the off days. How/where would I add my plyometric training to get ready for my “old guy” men’s basketball league in September? And if it’s not too greedy to ask, which particular plyo excercises do you like for hoops?
Plyo are always overly abused. They should only be used for 3 weeks, maybe 4 in a row once or twice a year to peak your power production. The plyo block should be performed so that it ends 2 weeks before you need your peak.
Do no more than 2 sessions per week of around 30-40 ground contacts.
[/quote]
Great! One follow-up…should they be done on lifting days or non-lifting days? If on lifting days because they are explosive, should they be done prior to any lifting?
Thanks again!
[quote]shoelessjones wrote:
Christian Thibaudeau wrote:
shoelessjones wrote:
Coach,
I just finished reading “6 Dumb Training Mistakes”. Great article. I am training for strength and doing 3 total body workouts a week with recovery workouts (high reps, slow and controlled) on two of the off days. How/where would I add my plyometric training to get ready for my “old guy” men’s basketball league in September? And if it’s not too greedy to ask, which particular plyo excercises do you like for hoops?
Plyo are always overly abused. They should only be used for 3 weeks, maybe 4 in a row once or twice a year to peak your power production. The plyo block should be performed so that it ends 2 weeks before you need your peak.
Do no more than 2 sessions per week of around 30-40 ground contacts.
Great! One follow-up…should they be done on lifting days or non-lifting days? If on lifting days because they are explosive, should they be done prior to any lifting?
Thanks again![/quote]
They are CNS-intensive and you should not have more than 3 cNS intensive sessions per week. So do them on workout days, first in your workout (it will help with CNS activation, making the whole workout more effective).
Hey coach,
Sorry about the bombardment of questions from me. I was just wondering: Im on the zinc deficiency protocol u outlined earlier, and Im taking a multi 3X a day, taking 800-1200mg magnesium at night, and taking an emulsified fish oil at night as well. Is there anything else that should be added to an upkeep regimen like this? BTW: I do push/pull type workouts upper and lower 3-4 days/wk. Thanks for everything, you have been a great resource.
Coach I just realized I had posted this question in the wrong forum so I will post it here sorry about that.
When using the targeted carbs is it fine just to skip 2nd pwo carbs since I’ve noticed I tend to gain fat pretty easy when increasing carbs. Also is it just trace carbs on non workout days or just less than 50g
Thanks
[quote]Christian Thibaudeau wrote:
The body doesn’t recognize calories, only nutrients. Do not try to ‘‘fit’’ a certain caloric intake, but rather shoot for an optimal amount of the essential (protein and essential fatty acids) nutrients.
[/quote]
Would the following be optimal:
Protein 1.75 g/pound of bodyweight.
Carbs 30 g.
Fat 1 g/pound of bodyweight.
Peri-workout on training days:
Pre-workout 15 g of whey isolate
During workout 15 g of whey isolate
Post-workout 0.3 g of whey isolate per pound of bodyweight + 80 g of carbs (I’m 161 lbs).
I’ll try to add 30 g of BCAA during workout if I can afford it.
Thanks again for your advise.
[quote]Christian Thibaudeau wrote:
shoelessjones wrote:
Christian Thibaudeau wrote:
shoelessjones wrote:
Coach,
I just finished reading “6 Dumb Training Mistakes”. Great article. I am training for strength and doing 3 total body workouts a week with recovery workouts (high reps, slow and controlled) on two of the off days. How/where would I add my plyometric training to get ready for my “old guy” men’s basketball league in September? And if it’s not too greedy to ask, which particular plyo excercises do you like for hoops?
Plyo are always overly abused. They should only be used for 3 weeks, maybe 4 in a row once or twice a year to peak your power production. The plyo block should be performed so that it ends 2 weeks before you need your peak.
Do no more than 2 sessions per week of around 30-40 ground contacts.
Great! One follow-up…should they be done on lifting days or non-lifting days? If on lifting days because they are explosive, should they be done prior to any lifting?
Thanks again!
They are CNS-intensive and you should not have more than 3 cNS intensive sessions per week. So do them on workout days, first in your workout (it will help with CNS activation, making the whole workout more effective).[/quote]
Beautiful! Thanks again Coach!
Coach:
I actually enjoy jogging (crazy, I know). But I’m training for maximum relative strength. Currently I’m doing Bill Starr’s 5x5 which works extremely well for me.
If I wanted to include an easy 20-30 minute jog once or twice a week, is there a BCAA/protein shake protocol you could suggest that would limit catabolism and strength loss?
Thanks.