Thib's Q&A

Training
1881

Coach Thibs,

I am only able perform 2 weights sessions per week due to sports competition. However these 2 sessions must be on consecutive training days.

I do not want to perform an upper/lower split as i intend to perform an explosive strength phase and feel that i will need more than 1 exposure a week to make any gains.

As a result i feel that i need to complete a whole body routine which leaves me with the issue of avoiding redundancy in the exercises as there are no rest days between the whole body workouts.

I have decided perform the following core lifts;
Day 1 - Power Clean Alternated with Bench Press
Day 2 - Squats Jumps (60%) alternated with Wgted Chin-ups

Both these session will be concluded with depth jumps and various bounds/plyo progression.

Coach i would be greatfull for any advice that you have regarding this training split.

Many thanks

1882

coach instead of using eggs in a diet how are you strucuturing your meal plan? is a meat and nut breakfeast a better idea?

1883

hey thib, do you have any boosk or articles that I maybe missed over that are directed towards hockey training

1884

i know you are prob taking a few days off honey moon and all
either way,
if a margarine claims to have “no trans fats”
would you still eat it?

1885

[quote]Christian Thibaudeau wrote:

  1. DHEA … well … it has several drawbacks. First of all the oral version has really poor bioavailability, our of a 50mg pill around 5-10mg will be usable, the other 40-45mg being destroyed by the liver. A DHEA cream (which exists) or spray would be more effective… BUT … in males DHEA will often be converted to estrogen rather than to testosterone. The fatter your are, the more you will convert it to estrogen. On the other hand, DHEA is almost as anabolic in females than some steroids (but it has most of the same side effects).[/quote]

So you recommend (for female) to stay away from it?

1886

Coach

Any tips for coming off of an extreme (low carb 0-100g per day) diet?

or do you beleive Berardi’s getting unshredded article covers it all

  • Phoenix Theory
1887

[quote]Phoenix Theory wrote:
Coach

Any tips for coming off of an extreme (low carb 0-100g per day) diet?

or do you beleive Berardi’s getting unshredded article covers it all

  • Phoenix Theory[/quote]

Hey Phoenix,

CT recently wrote this:

I like to gradually increase carbs until I find the point where mass gaining is optimal without leading to too much fat gain. Macro PERCENTAGES don’t mean anything to me, only quantities.

The first step is, like you did, add carbs post-workout… start with 50g. And hold it there for 1-2 weeks. After which you evaluate your progress and decide if you need/can go up further.

If you can, then add 25g to breakfast. Hold it there for 1-2 weeks and once again assess your progress.

If you decide to go higher, add 25g more to the post-workout shake. Hold for 1-2 weeks and re-assess.

If you decide to add more, add another 25g to breakfast. Hold 1-2 weeks and re-assess.

If you decide to go up, add 25g more to the post-workout meal (up to 100g now). Hold 1-2 weeks and re-assess.

YOU SHOULD KEEP POST-WORKOUT CARBS TO 100G MAX AND 50G MAX FOR OTHER MEALS.

So if you want to add more carbs at this point you can’t add them to breakfast or post-workout. So you add 25g in the meal you ingest 60-90 minutes after your post-workout shake. Hold 1-2 weeks and re-assess.

If you decide to go up again, add 25g to the meal 60-90 minutes after your shake (up to 50g now). Hold 1-2 weeks and re-assess.

If you decide to go up, you add 25g in one of the meals before 6pm… but not one that is already ‘‘full’’.

And you keep going until you find your ideal carbs intake.

Obviously if you start to gain fat at an unacceptable rate, do not increase carbs further.

1888

I’m just finishing up Phase 1 of your Building the Beast program. I play hockey 2 nights a week so it has taken me 6 weeks since I’m following a 9 day rotation.

But even so I’ve had huge strength increases and even gained a few pounds along the way. I have a few questions regarding the next two parts of this program.

If I continue to play hockey 2 nights a week should I continue to follow a 9 day split or return to the normal 7 day split you recommend for phases 2 and 3? I know these next 2 phases concentrate less on the CNS and strength gains.

I also purchased 2 bottles of Biotest 11-T. I was thinking about using it during weeks 3 & 4 of both phases 2 & 3. What do you think?

I’m currently taking 2 servings of Surge both before and after training. I’m also taking 10g BCAA’s before and after and 24g during training. Would it be beneficial to increase both Surge and BCAA’s with each phase of this program? I’m 5’7" and about 170lbs and pretty lean(full 6 pack). Is there a correlation between bodyweight and grams of BCAA’s that should be taken around training?

I’m really expecting big gains and want to have everything dialed in for the next 2 phases. Thank you for the awesome training programs and free follow up advice!

1889

Hey Coach

I have a question about training while fasting. I’m a Muslim and Ramadan begins on September 1. I am going to fast from sun rise to sun set for about a month.

My question is: after I have my breakfast at sunrise would it be better to train right after school (around 3 p.m.)when I have more energy than in the evening or should I wait an hour before I have to break my fast to go to the gym, so by the time I have completed my workout, my post workout meal will be right after my session?

Thank you for your time.

1890

[quote]Black Cat wrote:
Phoenix Theory wrote:
Coach

Any tips for coming off of an extreme (low carb 0-100g per day) diet?

or do you beleive Berardi’s getting unshredded article covers it all

  • Phoenix Theory

Hey Phoenix,

CT recently wrote this:

I like to gradually increase carbs until I find the point where mass gaining is optimal without leading to too much fat gain. Macro PERCENTAGES don’t mean anything to me, only quantities.

The first step is, like you did, add carbs post-workout… start with 50g. And hold it there for 1-2 weeks. After which you evaluate your progress and decide if you need/can go up further.

If you can, then add 25g to breakfast. Hold it there for 1-2 weeks and once again assess your progress.

If you decide to go higher, add 25g more to the post-workout shake. Hold for 1-2 weeks and re-assess.

If you decide to add more, add another 25g to breakfast. Hold 1-2 weeks and re-assess.

If you decide to go up, add 25g more to the post-workout meal (up to 100g now). Hold 1-2 weeks and re-assess.

YOU SHOULD KEEP POST-WORKOUT CARBS TO 100G MAX AND 50G MAX FOR OTHER MEALS.

So if you want to add more carbs at this point you can’t add them to breakfast or post-workout. So you add 25g in the meal you ingest 60-90 minutes after your post-workout shake. Hold 1-2 weeks and re-assess.

If you decide to go up again, add 25g to the meal 60-90 minutes after your shake (up to 50g now). Hold 1-2 weeks and re-assess.

If you decide to go up, you add 25g in one of the meals before 6pm… but not one that is already ‘‘full’’.

And you keep going until you find your ideal carbs intake.

Obviously if you start to gain fat at an unacceptable rate, do not increase carbs further.

[/quote]Just wondering if you still keep fat as the dominating food source in your body and if you separate fats from carbs at the times that carbs are consumed. Thanks.

1891

[quote]labikes wrote:
Black Cat wrote:
Phoenix Theory wrote:
Coach

Any tips for coming off of an extreme (low carb 0-100g per day) diet?

or do you beleive Berardi’s getting unshredded article covers it all

  • Phoenix Theory

Hey Phoenix,

CT recently wrote this:

I like to gradually increase carbs until I find the point where mass gaining is optimal without leading to too much fat gain. Macro PERCENTAGES don’t mean anything to me, only quantities.

The first step is, like you did, add carbs post-workout… start with 50g. And hold it there for 1-2 weeks. After which you evaluate your progress and decide if you need/can go up further.

If you can, then add 25g to breakfast. Hold it there for 1-2 weeks and once again assess your progress.

If you decide to go higher, add 25g more to the post-workout shake. Hold for 1-2 weeks and re-assess.

If you decide to add more, add another 25g to breakfast. Hold 1-2 weeks and re-assess.

If you decide to go up, add 25g more to the post-workout meal (up to 100g now). Hold 1-2 weeks and re-assess.

YOU SHOULD KEEP POST-WORKOUT CARBS TO 100G MAX AND 50G MAX FOR OTHER MEALS.

So if you want to add more carbs at this point you can’t add them to breakfast or post-workout. So you add 25g in the meal you ingest 60-90 minutes after your post-workout shake. Hold 1-2 weeks and re-assess.

If you decide to go up again, add 25g to the meal 60-90 minutes after your shake (up to 50g now). Hold 1-2 weeks and re-assess.

If you decide to go up, you add 25g in one of the meals before 6pm… but not one that is already ‘‘full’’.

And you keep going until you find your ideal carbs intake.

Obviously if you start to gain fat at an unacceptable rate, do not increase carbs further.

Just wondering if you still keep fat as the dominating food source in your body and if you separate fats from carbs at the times that carbs are consumed. Thanks.

[/quote]

labikes,

My understanding of CT recommendations in regards to your questions is:

  1. Do you still keep fat as the dominating food source in your body?

That depends at which point in CT’s recommendations to add carbs, you start to accumulate fat. If you are one of the people that doesn’t start getting fat until adding all the increments CT talks about (and he recently mentioned that he is no longer against carbs in the evening after getting onboard with Poliquin’s notion that it reduces cortisol and improves sleep quality), then you could well get your daily carb intake up to 300g. Depending on your size (weight) that could well become your main energy source.

Remember, we are talking about quality carbs here. Ct also gave a list of what he considers quality carbs and their priority order.

Few will be able to incorporate that many carbs without resulting fat gains, so I think it is safe to say that most of us should have fat as the higher energy source.

  1. As far as seperating carbs and fat during the day, CT recently said that he no longer subscribes to that.
1892

Hey CT,
I am doing your building the beast series and I am starting phase 3 and had a couple of questions:

  1. on the reverse pyramid set, is it performed 10, 8, 6, 10, 8 like the wave or is it 10, 10, 8, 8, 6?

  2. should the amount of weight be the same for the set 10 ( ex 100lbs x2) or should the first set be an activation set, and the second set be as heavy as you can go for 10 ( ex: 100x10, 115x10)?

  3. for the wave sets should the first wave be medium weight, and the second wave be heavier ( ex: 100x7, 110x5, 120x3, 110x7, 120x5, 130x3) or should they be the same weight for both waves?

thanks for your time,
teebone2223

1893

guys…

i m going to assume Thib is taking a few days off from this place, as he hasnt been on in nearly a week. i d cool it with the questions and wait until he s def back.

he just got married.
give him a break

peace

1894

[quote]Black Cat wrote:
labikes wrote:
Black Cat wrote:
Phoenix Theory wrote:
Coach

Any tips for coming off of an extreme (low carb 0-100g per day) diet?

or do you beleive Berardi’s getting unshredded article covers it all

  • Phoenix Theory

Hey Phoenix,

CT recently wrote this:

I like to gradually increase carbs until I find the point where mass gaining is optimal without leading to too much fat gain. Macro PERCENTAGES don’t mean anything to me, only quantities.

The first step is, like you did, add carbs post-workout… start with 50g. And hold it there for 1-2 weeks. After which you evaluate your progress and decide if you need/can go up further.

If you can, then add 25g to breakfast. Hold it there for 1-2 weeks and once again assess your progress.

If you decide to go higher, add 25g more to the post-workout shake. Hold for 1-2 weeks and re-assess.

If you decide to add more, add another 25g to breakfast. Hold 1-2 weeks and re-assess.

If you decide to go up, add 25g more to the post-workout meal (up to 100g now). Hold 1-2 weeks and re-assess.

YOU SHOULD KEEP POST-WORKOUT CARBS TO 100G MAX AND 50G MAX FOR OTHER MEALS.

So if you want to add more carbs at this point you can’t add them to breakfast or post-workout. So you add 25g in the meal you ingest 60-90 minutes after your post-workout shake. Hold 1-2 weeks and re-assess.

If you decide to go up again, add 25g to the meal 60-90 minutes after your shake (up to 50g now). Hold 1-2 weeks and re-assess.

If you decide to go up, you add 25g in one of the meals before 6pm… but not one that is already ‘‘full’’.

And you keep going until you find your ideal carbs intake.

Obviously if you start to gain fat at an unacceptable rate, do not increase carbs further.

Just wondering if you still keep fat as the dominating food source in your body and if you separate fats from carbs at the times that carbs are consumed. Thanks.

labikes,

My understanding of CT recommendations in regards to your questions is:

  1. Do you still keep fat as the dominating food source in your body?

That depends at which point in CT’s recommendations to add carbs, you start to accumulate fat. If you are one of the people that doesn’t start getting fat until adding all the increments CT talks about (and he recently mentioned that he is no longer against carbs in the evening after getting onboard with Poliquin’s notion that it reduces cortisol and improves sleep quality), then you could well get your daily carb intake up to 300g. Depending on your size (weight) that could well become your main energy source.

Remember, we are talking about quality carbs here. Ct also gave a list of what he considers quality carbs and their priority order.

Few will be able to incorporate that many carbs without resulting fat gains, so I think it is safe to say that most of us should have fat as the higher energy source.

  1. As far as seperating carbs and fat during the day, CT recently said that he no longer subscribes to that.[/quote]

Thank you.

1895

Guys, I’m currently on my honeymoon in Aruba and have to drive halfway across the island to get an internet access, so I might have some problems answering questions with my usual zeal.

1896

Coach, what are your thoughts on conventionally raised whole eggs in one’s diet? I know that you are a fan of Omega-3 enhanced eggs. If one can’t get a hold of Omega-3 eggs, are whole conventionally raised eggs still good protein and fat sources or should one just use the egg whites?

1897

[quote]Christian Thibaudeau wrote:
Guys, I’m currently on my honeymoon in Aruba and have to drive halfway across the island to get an internet access, so I might have some problems answering questions with my usual zeal.

[/quote]No worries coach. Enjoy your honeymoon.

1898

[quote]Christian Thibaudeau wrote:
Guys, I’m currently on my honeymoon in Aruba and have to drive halfway across the island to get an internet access, so I might have some problems answering questions with my usual zeal.

[/quote]

oh well isnt it nice for some…

just kidding enjoy

1899

350×517 148 KB

Enjoy your Honeymoon, Coach!

Mufasa

1900

Thib

WHen measureing temperature, to determine if a metabolic slowdown has occured.

Is the degrees you mention celcius or farenheit