[quote]Italiano wrote:
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.[/quote]
what i meant is what would help him decide if its good to have carbs at night or not. generally i would think thats something you wouldnt want to do so what instance would be necessary for it to be a good thing?
Hey Coach,
I know you aint keen on straight out program critique…so I am after a simple yes or no answer here. Is the volume too much on ARMS day during my metabolic work, cutting phase? I have been dieting for 4 weeks now, keto…
A1. Heavy dips
A2. Lying flat DB extensions
A3. Swiss ball pushups
4sets
B1. Preacher curl(wide)
B2. Lower pulley curl
B3. Explosive band curls
4 sets
C1. Decline close grip bench(elbow out)
C2. DB Hammer curls
4 sets
D1. Rope pushdowns
D2. Rope curls
3 sets
Thanks man,
GJ
[quote]Italiano wrote:
Would this be a good time to venture into adding a little yams and potatoes to meet my requirements?
Thanks Thib
[/quote]
NO!
[quote]shoelessjones wrote:
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.
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]
The problem is that even though the 1-arm snatch uses only one arm you still use both legs and the whole lower back to lift the weight.
So you end up being limited in the weight you can use by the strength of your arm, as a result the lower body and lower back are vastly underloaded compared to their potential. So these muscles won’t gain much strength, if any at all, from the exercise. Which is why I consider this movement as a waste of time… it CAN be effective, but it’s not a good time-management choice.
[quote]pumped340 wrote:
Italiano wrote:
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.
what i meant is what would help him decide if its good to have carbs at night or not. generally i would think thats something you wouldnt want to do so what instance would be necessary for it to be a good thing?[/quote]
Post-workout is your no.1 priority.
Before I used to recommend morning as the second best choice. But after talking to Coach Poliquin I’m starting to see the benefits of having them at night instead.
It helps with cortisol modulation; they help reduce cortisol … but you want to lower cortisol at night, not in the morning.
Carbs tend to make 75% of the population sleepy; not something you want in the morning, but something that can be useful at night!
Carbs increase serotonin levels in the brain, which makes you feel good and helps you relax. Again this is more useful when you are trying to wind down after a hard day rather than at the begining of the day when you need to be energetic and focused.
Some people fear that eating carbs at night will lead to fat gain. This is not true… they will not be stored as fat more than if consumed in the morning provided that they are of the right type and amount. Some people will argue that if you eat carbs during the day you can ‘‘burn them’’ later on, but if you eat them at night you will store them as fat. It doesn’t work that way. All carbs will be stored then mobilized to be used. What you ingest at night will be stored (only as muscle glycogen if the amount and type are right) and it will still be available the next day to be used for fuel.
[quote]Christian Thibaudeau wrote:
pumped340 wrote:
Italiano wrote:
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.
what i meant is what would help him decide if its good to have carbs at night or not. generally i would think thats something you wouldnt want to do so what instance would be necessary for it to be a good thing?
Post-workout is your no.1 priority.
Before I used to recommend morning as the second best choice. But after talking to Coach Poliquin I’m starting to see the benefits of having them at night instead.
It helps with cortisol modulation; they help reduce cortisol … but you want to lower cortisol at night, not in the morning.
Carbs tend to make 75% of the population sleepy; not something you want in the morning, but something that can be useful at night!
Carbs increase serotonin levels in the brain, which makes you feel good and helps you relax. Again this is more useful when you are trying to wind down after a hard day rather than at the begining of the day when you need to be energetic and focused.
Some people fear that eating carbs at night will lead to fat gain. This is not true… they will not be stored as fat more than if consumed in the morning provided that they are of the right type and amount. Some people will argue that if you eat carbs during the day you can ‘‘burn them’’ later on, but if you eat them at night you will store them as fat. It doesn’t work that way. All carbs will be stored then mobilized to be used. What you ingest at night will be stored (only as muscle glycogen if the amount and type are right) and it will still be available the next day to be used for fuel.[/quote]
i’ve heard of the first 3 which i thought might be the only ones but im surprised about the 4th one. it really doesn’t matter if its taken at night? why are your TCD recommendations to add carbs only at PWO and breakfast for awhile and basically keeping all carbs out later in the day?
[quote]pumped340 wrote:
i’ve heard of the first 3 which i thought might be the only ones but im surprised about the 4th one. it really doesn’t matter if its taken at night? why are your TCD recommendations to add carbs only at PWO and breakfast for awhile and basically keeping all carbs out later in the day?
[/quote]
Thy who stops learning dies!
As I mentioned in the past, a lot of my recommendations have evolved over the past few years. The bulk of my principles have stayed the same, but some details have changed according to what I learn and experiment with clients.
[quote]Christian Thibaudeau wrote:
Italiano wrote:
Would this be a good time to venture into adding a little yams and potatoes to meet my requirements?
Thanks Thib
NO!
[/quote]
Thib, Is it okay to eat 70g carbs from fruit in a sitting then? I plan to eat nuts before bed as well which will give me some of my carbs. But needing 140g carbs total between 2 meals coming from only fruit and veggies may be difficult I think. Would it be fine to eat 70g carbs just from fruit in a sitting?
Thanks Thib, much appreciated!
CT, I was wondering about carb refeeds (not junk food) on a keto diet. I know that they are not necessary, but do they have an advantage in any way? Such as raising leptin or other hormones that might get lowered during such low carb diets. I am looking at this from a fat loss stand point by the way. Thanks for any help.
[quote]pumped340 wrote:
Christian Thibaudeau wrote:
i’ve heard of the first 3 which i thought might be the only ones but im surprised about the 4th one. it really doesn’t matter if its taken at night? why are your TCD recommendations to add carbs only at PWO and breakfast for awhile and basically keeping all carbs out later in the day?
[/quote]
pumped340, read:
Before I used to recommend morning as the second best choice. But after talking to Coach Poliquin I’m starting to see the benefits of having them at night instead.
Hi coach,
I’ve been wondering, what would you recommend to get the front delts out of the chest exercises ? It looks like they are taking the majority of the pushing. (it is so bad in fact that they feel fatigued most of the time). My chest is lagging horribly.
I’m already benching with my grip completely outside the outer most mark-rings on the bar (99% of the time)
(I’m 175cm with short limbs) . Any other tricks or techniques you could suggest to force more of a pec. involvement ?
I’ve read about the “prefatigue” method, how ever, will this not affect my bench ? (I’d like to stay within 90% of 1RM)
Also, any use in mixing CNS type of work with maximal hypetrophy within the same workout session ? (i.e. 3x3 of 90-95% 1RM bench , followed by some other exercise with 10 + reps)
I’d like to get some hypetrophy going , but afraid to loose stregth if CNS specific training will have to be sacrificed.
Regards !
[quote]Christian Thibaudeau wrote:
pumped340 wrote:
i’ve heard of the first 3 which i thought might be the only ones but im surprised about the 4th one. it really doesn’t matter if its taken at night? why are your TCD recommendations to add carbs only at PWO and breakfast for awhile and basically keeping all carbs out later in the day?
Thy who stops learning dies!
As I mentioned in the past, a lot of my recommendations have evolved over the past few years. The bulk of my principles have stayed the same, but some details have changed according to what I learn and experiment with clients.[/quote]
i understand that your training/diet philosophy evolves and i think thats a quality of a great coach, but i’m referring to suggestions you’ve made even in the past week or so.
For someone doing a TCD (and another trying to find out how many carbs he should take in in general) you said to start with some carbs PWO and then breakfast and continue to add 25g in both of those places until you get up to i think 50g for breakfast and 75g for PWO (something along those lines) with carbs later in the day being the last choice.
[quote]Italiano wrote:
Christian Thibaudeau wrote:
Italiano wrote:
Would this be a good time to venture into adding a little yams and potatoes to meet my requirements?
Thanks Thib
NO!
Thib, Is it okay to eat 70g carbs from fruit in a sitting then? I plan to eat nuts before bed as well which will give me some of my carbs. But needing 140g carbs total between 2 meals coming from only fruit and veggies may be difficult I think. Would it be fine to eat 70g carbs just from fruit in a sitting?
Thanks Thib, much appreciated![/quote]
Yes that’s fine… go with fruits with a higher carbs density then… or dried fruits.
CT,
Would the insulin spike from carbs at night blunt GH release during sleep or would this only be an issue if the meals glycemic load was too high/if too many carbs relative to the amount you should be consuming were eaten?
And would determining whether or not to consume them at night be based upon how full muscle glycogen stores are and what carb consumption looked like the rest of the day?
[quote]Christian Thibaudeau wrote:
shoelessjones wrote:
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.
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?
The problem is that even though the 1-arm snatch uses only one arm you still use both legs and the whole lower back to lift the weight.
So you end up being limited in the weight you can use by the strength of your arm, as a result the lower body and lower back are vastly underloaded compared to their potential.
So these muscles won’t gain much strength, if any at all, from the exercise. Which is why I consider this movement as a waste of time… it CAN be effective, but it’s not a good time-management choice.[/quote]
Thank you very much. Appreciate your opinion.
I’ve been doing carb cycling (for fat loss). At the moment my moderate day is 3000kcal, P 300g (39%), C 230g(31%), fats 100g(30%). High day carbs 320g, lows 140g (3 moderates a week, 2 highs and 2 lows).
My question is… if a want to switch to targeted carbs diet is it ok just to drop the carbs from my breakfast and replace with fats (then all my carbs would come post workout)OR should I do yours three week three part period to become fat adaptive?
I´m very lean already, 5-6% bodyfat (a fact) and 195 pounds (6 feet tall) but I want to achieve that really ripped 3-4% look.
All info is much appreciated…
[quote]ThetfordMiner wrote:
CT,
Would the insulin spike from carbs at night blunt GH release during sleep or would this only be an issue if the meals glycemic load was too high/if too many carbs relative to the amount you should be consuming were eaten?
And would determining whether or not to consume them at night be based upon how full muscle glycogen stores are and what carb consumption looked like the rest of the day?[/quote]
The GH spike occurs during deep sleep and will not be affected by a relatively small amount of carbs consumed a few hours before. In fact it might help it as the carbs might help you enter deep sleep by lowering cortisol.
It is not based on glycogen levels but on cortisol patterns.
christian,
when is the best time to take ashwaganda before bed. should i take it just before bed,an hour?with or with out food.
many thanks.
hope you are enjoying married life.
[quote]NiallC wrote:
christian,
when is the best time to take ashwaganda before bed.
should i take it just before bed,an hour?with or with out food.
many thanks.
hope you are enjoying married life.
[/quote]
Most supplements should be taken with food. The only ones that should be taken without food and on empty stomach are those that target the nervous system (activation)
I prefer to take the sups 30-60 minutes before bed as they will metabolize better. When you are lying down the metabolic processes slow down, including digestion and absorption.
CT, a few post back you mentioned carbs at night are indeed not the enemy. If someone is on the transformation and is about (13percent BF) you still would recommend keeping the carbs strictly post workout and none prior to bed?