Concerning my last question, I actually found the “Refined Transformation Physique” articel which answered a lot of my questions. But if there is anything you would like to add to that, it would be greatly appreciated! But, when you get the chance. Congrats on the Wedding! The right woman can be a immeasurable blessing! I’m sure you found the right one! God Bless, brother!
Concerning my last question, I actually found the “Refined Transformation Physique” articel which answered a lot of my questions. But if there is anything you would like to add to that, it would be greatly appreciated! But, when you get the chance. Congrats on the Wedding! The right woman can be a immeasurable blessing! I’m sure you found the right one! God Bless, brother!
Hi,CT, I was wondering whether you ever used for yourself or your athletes the method whereby one does a lift (a squat, for example) at the beginning and the end of a workout? If so, what kind of training parameters are appropriate?
Also, I think Charles Poliquin was loosely inspired by this method to design his “double trisets,” which is a giant set of the same exercise done twice, and a different one for the same muscle group in between–sort of an exercise sandwich.
For me, it seems that if I go almost to failure on the 1st exercise and then the 2nd exercise, in the 3rd set where I again do the original exercise, I can handle the same weight for almost the same number of reps as when I was fresh. I can’t understand it. Would you know of a physiological reason this is happening?
reposting your question’s a big no-no. even if you are throwing compliment in there. prepare to be on his shit list clark
Coach,
I have two nutrition questions relating to things I’ve seen you mention in the past.
First, you say that save for the post-workout shake, solid food is always superior to shakes, which should only be used in a pinch due to convenience and/or if having trouble reaching a protein intake benchmark. Given this, would low-carb Metabolic Drive still be a good pre-bed meal along with some veggies and healthy fats; or do you have any solid protein choices you like to recommend before sleeping?
Secondly, you’ve said that coconut oil can help boost thyroid hormone. Is there an approximate minimum amount that needs to be taken in daily to gain this benefit?
[quote]Christian Thibaudeau wrote:
Italiano wrote:
Thib, on a Targeted Carb approach for a lean mass gaining phase, when are the best times to ingest carbs during non-training days, assuming the carbs are set the same? Would you just recommend dividing your daily carbs up equally between meals?
(ex. 175g = 25g each/ 7 meals)
Thanks
You do not consume carbs on a non-training day in this approach.[/quote]
Thanks Thib, but here is a post from you before suggesting me to take a “middle of the road approach”. I’m 175 lbs at 15%bf and wasn’t sure if I should cut up then go on a lean mass gaining phase or vica versa. Here is what you suggested:
"The things is that it’s an individual thing. I personally would never accept to be as high as 15% body fat, but that’s me. Some peoples can accept it and feel comfortable there. So it’s really a matter of what you are willing to put up with.
My recommendation would be to use a middle of the road approach, a lean mass phase but with slightly less carbs (1.0g per pound), slightly more protein (1.75g) and fats (0.65g per pound). Ingest most of your carbs post-workout and in the meal after your post-workout meal. (slightly less than 1g per lb of carbs on off days. See how your body reacts and adjust from there.) You assess your evolution every 2 weeks and adjust your intake depending on how your body is reacting."
Currently I am having 140g carbs (fruit+veggies) on non-training days, 20g-7 meals. Just wanted to know if this is optimal to split them up evenly through-out the day or if it might be better to eat them the first half of the day or something?
Thanks Again
[quote]Thunderstruck88 wrote:
Coach,
I have two nutrition questions relating to things I’ve seen you mention in the past.
First, you say that save for the post-workout shake, solid food is always superior to shakes, which should only be used in a pinch due to convenience and/or if having trouble reaching a protein intake benchmark. Given this, would low-carb Metabolic Drive still be a good pre-bed meal along with some veggies and healthy fats; or do you have any solid protein choices you like to recommend before sleeping?[/quote]
It’s a decent approach, but solid food would still be better. However a lot of people have problems eating at night, so for them a shake is a good alternative. But if you can eat it, solid food is best.
[quote]Thunderstruck88 wrote:
Secondly, you’ve said that coconut oil can help boost thyroid hormone. Is there an approximate minimum amount that needs to be taken in daily to gain this benefit? [/quote]
I couldn’t give you a precise answer as it’s something that has not been studied extensively. I use it to cook all my food, around 1-2 tablespoon(s) each time.
[quote]Italiano wrote:
Christian Thibaudeau wrote:
Italiano wrote:
Thib, on a Targeted Carb approach for a lean mass gaining phase, when are the best times to ingest carbs during non-training days, assuming the carbs are set the same? Would you just recommend dividing your daily carbs up equally between meals?
(ex. 175g = 25g each/ 7 meals)
Thanks
You do not consume carbs on a non-training day in this approach.
Thanks Thib, but here is a post from you before suggesting me to take a “middle of the road approach”. I’m 175 lbs at 15%bf and wasn’t sure if I should cut up then go on a lean mass gaining phase or vica versa. Here is what you suggested:
"The things is that it’s an individual thing. I personally would never accept to be as high as 15% body fat, but that’s me. Some peoples can accept it and feel comfortable there. So it’s really a matter of what you are willing to put up with.
My recommendation would be to use a middle of the road approach, a lean mass phase but with slightly less carbs (1.0g per pound), slightly more protein (1.75g) and fats (0.65g per pound). Ingest most of your carbs post-workout and in the meal after your post-workout meal. (slightly less than 1g per lb of carbs on off days. See how your body reacts and adjust from there.) You assess your evolution every 2 weeks and adjust your intake depending on how your body is reacting."
Currently I am having 140g carbs (fruit+veggies) on non-training days, 20g-7 meals. Just wanted to know if this is optimal to split them up evenly through-out the day or if it might be better to eat them the first half of the day or something?
Thanks Again [/quote]
Ah, in that case I would have them half with supper and the other half before bed. This seems to go against common nutritional advice, but it will help raise serotonin which will help you sleep better and lower cortisol levels at night, when it needs to be low.
Coach,
Are you taking her name or is she taking yours? 
Just kidding…
Seriously, if strength training is 3 days a week and band/high rep work is the other 3 days of the week… what do you think of including 1 arm snatch to split stance (low weight/high reps) on the band/high rep days? Or would that not give the CNS time to recover… in theory? I was thinking it could be more like GPP and a good/quick work out to get blood flowing to the entire body.
Thanks for your time as always.
Coach,
Not sure if you’ve addressed it or not, but whats your thoughts on ezekial bread?? You ever use it for yourself or your athletes.
I just tried it this weekend for the first time and thought it was awesome. Usually after having carbs I get crazy bloated and my stomach is upset like no other. ( im pretty sure i have a slight alergy to rice and oats )
Coach,
Was wondering Im at a great weight and been lifting for 3yrs. I eat an incredibily clean diet. Follow Berardi religously and I look lean everywhere. I mean shoulder striations and veins popping from my legs but I cant see my abs it seems like Im always blurred in that area. Its a very strange thing. Is there a reason why Im very lean everywhere except for my gut?
[quote]Christian Thibaudeau wrote:
I couldn’t give you a precise answer as it’s something that has not been studied extensively. I use it to cook all my food, around 1-2 tablespoon(s) each time.
[/quote]
Thib,
If I was already consuming a maintenance level of nutrients/calories or an above maintenance level which was leading to minimal fat gain, would cooking my food with an extra tablespoon or two each time lead to much if any fat gain? I know MCT’s are generally used directly for energy, but I also am aware that just about anything can lead t fat gain if over-consumed, so I was just curious.
CT,
I realize that an athlete like Michael Phelps burns a massive amount of calories, but how is it possible that an athlete can consume as many calories as he reportedly does with many coming from “junk” sources and yet not experience performance-sapping nutrient deficiencies from consuming lower-quality choices and/or digestive issues from such massive amounts of food consumed in a limited number of sittings.
We keep hearing so much about how people are deficient in HCL and have all sorts of digestive issues which are only exacerbated by consuming a lower quality diet, and yet here is a world-class athlete performing at the ultimate level on things such as processed carbs. I’m also amazed that he can consume all of that food and liquid without having it feel like a dead weight in his stomach when he swims.
I’d love to here your take on him and the diets of athletes in general. I know that elite athletes are a category unto themselves, but it still seems like that alone would not be enough to explain how they can perform optimally with such habits.
[quote]shoelessjones wrote:
Coach,
Are you taking her name or is she taking yours? Just kidding…
Seriously, if strength training is 3 days a week and band/high rep work is the other 3 days of the week… what do you think of including 1 arm snatch to split stance (low weight/high reps) on the band/high rep days? Or would that not give the CNS time to recover… in theory? I was thinking it could be more like GPP and a good/quick work out to get blood flowing to the entire body.
Thanks for your time as always.[/quote]
IMHO that exercise is not effective and should not be used, so the question is irrelevant.
[quote]glenbeckham wrote:
Coach,
Not sure if you’ve addressed it or not, but whats your thoughts on ezekial bread?? You ever use it for yourself or your athletes.
I just tried it this weekend for the first time and thought it was awesome. Usually after having carbs I get crazy bloated and my stomach is upset like no other. ( im pretty sure i have a slight alergy to rice and oats )
[/quote]
Yes I talked about it about a ZILLION times in the past.
If someone is allowed to eat carbs, then ezekiel bread is a decent fourth choice as a carb source (after non-green veggies, fruits and yams/potatoes). In other words, among the ‘‘grain-type’’ products it is the least bad.
[quote]Christian Thibaudeau wrote:
Ah, in that case I would have them half with supper and the other half before bed. This seems to go against common nutritional advice, but it will help raise serotonin which will help you sleep better and lower cortisol levels at night, when it needs to be low.
[/quote]
WOW, Thanks Thib! Did not expect that answer at all! I am assuming this is not going to lead to fat gain either, or you wouldn’t have preferred it… like you said, “seems to go against common nutritional advice”.
Quick question though. I am following your “order of carb sources that are ideal for body comp.” Now that I will be consuming 70g carbs at supper, and 70g carbs before bed, getting this amount in a sitting from fruits and veggies will be difficult. Would this be a good time to venture into adding a little yams and potatoes to meet my requirements?
Thanks Thib
CT,
I cannot eat grain (Medical condition), and i am a student who works two jobs. I’ve been reading about your approach to eating and i am intrigued because basically i have to follow much of your advice… lol. I am allowed a small amount of beans… but other than that my diet has to consist of meat, aged cheese, and fruit/vegetables.
I am going to try to take in some maltodextrin and see what happens (Would make gaining weight easier right now its really difficult). I know that you have probably already listed this, but for the life of me i cannot find the information.
Could you post some meals that you prepare on the go that do not include grain? It would be a big help… i have recently been diagnosed so i’m trying to figure this out.
[quote]Christian Thibaudeau wrote:
shoelessjones wrote:
Coach,
Are you taking her name or is she taking yours? Just kidding…
Seriously, if strength training is 3 days a week and band/high rep work is the other 3 days of the week… what do you think of including 1 arm snatch to split stance (low weight/high reps) on the band/high rep days? Or would that not give the CNS time to recover… in theory? I was thinking it could be more like GPP and a good/quick work out to get blood flowing to the entire body.
Thanks for your time as always.
IMHO that exercise is not effective and should not be used, so the question is irrelevant.[/quote]
Ok. Would you mind sharing why you think it’s not effective and shouldn’t be used in your opinion? And is there something similar that you would use/suggest?
[quote]Christian Thibaudeau wrote:
Ah, in that case I would have them half with supper and the other half before bed. This seems to go against common nutritional advice, but it will help raise serotonin which will help you sleep better and lower cortisol levels at night, when it needs to be low.
[/quote]
what helps you determine if it would be best to keep the carbs in the morning/PWO or at night?
pumped340, not sure what determines where the carbs are placed during the day, but they definitely won’t be PWO! This was a recommondation for NON-TRAINING days.