Thib's Q&A

Training
1641

[quote]Christian Thibaudeau wrote:
sarah1 wrote:
CT, I was wondering what your thoughts on powder vs. meat is…does it actually take a significant more amount of energy to digest a solid meat than a shake of casein and whey?

Yes it does. Plus, real food:

  1. Makes you feel fuller, for a longer period of time
  2. Provides you with several micronutrients not found in powder
  3. Besides the post-workout shake, realy food will always be superior to a powder. The main advantage of a non-post-workout shake is convenience: either because you have a hard time fitting enough meals in your day or because you simply can’t get enough protein from real food (which should never be the case with a 120lbs female).

sarah1 wrote:
Also, a long time ago you mentioned doing research on whey isolate vs. concentrate. I was wondering if you found the concentrate has added benefits?

Yes, it has several microfaction not found in an isolate which confer immune system boosting properties to the concentrate.

[/quote]

Thanks. That is very interesting. How does casein compare to eggs and shrimp and white fish? I a bit “meated out” and looking for some alternatives for a bit…

1642

Thib, Just wanted to be the first to congratulate and wish you good luck on your wedding day! Hope everything goes great and I personally want to say thanks and that I appreciate all the advice you give us here on the board!

1643

thib… i m 3weeks low carbing now, but i m also adrenally fatigued… last few days im gone completely lethargic and lost alot of energy. is this just the hard stage of low carbing.because right now it seems like a big bowl of fruit or a pizza might cure all haha.
not that i want t cheat becauuse i want to stick to once every 5 days.

i went from a schedule involving night work to early morning work…ad i think this has beena big shock to my system.any suggestions.

will i have some berries this evening and see if it helps m energy levels or should i soldier it another few days

1644

[quote]sarah1 wrote:

Thanks. That is very interesting. How does casein compare to eggs and shrimp and white fish? I a bit “meated out” and looking for some alternatives for a bit…
[/quote]

Besides post-workout, no powder (any type) will be superior to quality solid food.

As I mentioned, a protein powder is for convenience or tomeet your needs if you CAN’T eat enough protein from solid sources.

1645

Hey Christian, as i want to gain mass with as little fat as possible what would you recommend are the best diets to acheive this perhaps the Anabolic diet?, if you could name some suggestions i would be grateful.
Thank you.

1646

[quote]miniarnold wrote:
Hey Christian, as i want to gain mass with as little fat as possible what would you recommend are the best diets to acheive this perhaps the Anabolic diet?, if you could name some suggestions i would be grateful.
Thank you.[/quote]

read nutrition for newbies, and didn’t somebody JUST ask about the Anabolic Diet?? Thib answered in great detail what he thinks of the original AD.

1647

[quote]GetSwole wrote:
Coach, I recall in your refined physique transformation that you recommend glycerine/glycerol to help with muscle hydration and the pump while carb restricted.

So, in the case of that article or any carb restricted plan, would you count glycerine/glycerol in your daily carb allowance? [/quote]

NVM Coach, found an old thread where you said you weren’t sure if it affected you negatively or not so you personally don’t use it while on low carbs. I’ll assume this is still your opinion.

1648

Christian,

I want to train deadlift/squat/bench on a three day split however what would be the best way to approach this?Should i train something like this:

Monday-bench
Wednesday-Squat
Friday-deadlift

Also how many accessorie exercises should one do?I realise you may not answer this as it is training routine related and you aint getting paid to answer my questions however as much or as little info would be appreciated

1649

Coach Thib, is it true that you say that when you are stretching a musce you are actually damaging it more and hampering your recovery (someone here in the forums said you believe in this, is it true?). If it is…why? And by the way, is fascial stretching possible?

1650

CT,

I’ve recently started having my brother train with me. Now he has always been an avid participant in various types of sports for leisure ranging from beach volleyball to things like basketball and rugby.

For someone who likes to play a lot of different sports for recreation and would still like to maximize progress(both in size and strength) in the weight room, how should they account for their sporting activities and adjust their program accordingly? Is there a maximum number of times per week and/or hours per day a trainee should allot for playing recreational sports if progress in the gym is a main goal?

1651

More Questions about fat loss:

Okay, first of all, let me say thanks for all the insight, just reading everything else that I have from you, really helped me get on the right track, mostly with the correct thinking about this and dare I say, patience. Any way I have jumped off an on with the Radical Diet, with exactly what you’ve said, 2 weeks of success and then a very difficult time coping, thereafter. So, honestly my stats are currently at.

224 lbs, 29% bf at 6ft

Trying to get to around the 170 lb at around 5-10% In a solid strong state.

I have been keeping my calories pretty random, over the last 2 weeks and have been training for a marathon in Oct. (I know you have an opinion about this too) I have read the 2/1 thing you mentioned in the other blog, and I am keeping that in my head, but I have some questions about this whole current situation.

How the marathon training fits into this fat loss journey. The training has consisted of about an hour at 60-70% running for 5 days a week. With 3 days of strength training.

Also, don’t laugh, I Freerun (Parkour) about twice a week.

For Strength training I generally do (this could be so out dated)

3 x 10 (3 excercises per body part)
Chest, Back, Triceps (Mon)
Shoulders, Biceps (Wed)
Legs (Friday)

With one day a week doing a longer run at a slightly lower than 60% rate

Your whole opinion on it (probably shaking you’re head)

Other question I have is nutrition numbers.

Calories: I know you don’t really watch but what is a range 1200? 1600? 2000?

Carbs: 30g (I get, but shall I increse with this much running?) Got the whole clean carbs not exceeding 300g thing on carb up days (learned the hard way)and I generally only do one or two meals where they are higher and keep everything else the same.

Fiber: (I read some where that 30g per day, is this correct?)

Protein: Probably dumbest question, but might as well ask. I’ve read 1.75, 1.5, 1, .5? Based on this 2/1, current training and goal, what is a more specific number.

Fat: .5/ goal pound, max?

Supps: Generally only take, BCAA, Fish Oil Flax Oil.

I know I probably need more, suggestions?

I have not taken creatine in years, shall I?

My only goal after reaching my goal is to gain strength, I have no desire to get bigger (there are very specific occupational reasons for this) just very lean and strong. So what would change then?

Anything wrong with this current situation? (I know…) Please inform me of any changes that need to be made.

I know a common problem with many, including myself, is consistency, I’m really trying to get this thing down, so honestly if you say eat and do, a,b,c. It will be gospel, I’m too tired of being in this state to disagree with you, and too smart too.

1652

CT,
I was reading your artcile “The Gironda System”. I saw that Gironda had programs that used sets of four reps with very short rest between sets.

What can a lifter expect to gain when using the short rest vs. the longer rest usually associated with lower rep sets? I understand that the weight used would be alot less with the shorter rest. Thanks.

1653

CT, when i see videos of professionals lifting, they always seem to lift (and lower) the weights very fast and with momentum. like in pumping iron, it seems that all the bodybuilders used quite a bit of body english and lifted extremely fast. if TUT is important, as well as good form, how did they get so big?

for example, heres a very short video on ronnie coleman doing 21’a for his biceps. when he goes into a full range of motion, he seems to go fast. i always thought that the negative should take like 3-4 seconds to lower, but he takes like 1 second.

what gives? he doesnt even seem like he’s flexing his biceps either.

1654

Coach

Metabolic work in the anearobic lactic zone!

Best done done suppersetted with explosive exercises (55% 1RM, O.Lifts, Ballistic), stimulation type weight and tempo, or in a cirucit full of MET work?

Thanks

1655

Congrats Coach! Thank you for everything! Did you manage to get a workout in before your wedding to justify eating some cake and possibly some wine. I’m just kidding. I hope you had a wonderful wedding!

1656

coach Thib,
im not rich enough to take a serving of Surge both during and after a workout, but could i take half a serving during the workout and half a serving after, or should i just stick with a full one after?

1657

ALL THE BEST AND JUST GOOD THINGS
AND ALOTTTT OF HAPPINESS AND JOY
FOR YOUR WEDDING.
MAY ALL YOUR WISHES COME TRUE.

WITH THE DEEPEST RESPECT
your student
amit sapir

1658

Yes, I wish you the very best for your wedding as well!

Oh and not to be a Prick, but are any of your athletes in the Olympics?

1659

Thib,

You recommended decline cable flies from lower pulleys some time ago to maximise recuritment of the chest, especially for a shoulder dominant individual.

Would leaning back on an incline bench using the higher pulley cables be just as good or not?

Thank you

1660

CT, what is your mail address? Interested in coaching.