Good Video. 20,000 IU’s doesn’t sound unrealistic anymore.
20 000 IUs with 15 min? That’d be cool. According to this site Calculated Ultraviolet Exposure Levels for a Healthy Vitamin D Status - easy version , I need 12 min. to get ->1000<- IU (25 mcg) of vit D. AT Mexico City. Around MIDDAY. And, during winter, the sky here is mostly cloudless with temps about 22°C (Around 70s) at 12:00 PM under shadow (so winter is irrelevant here).
A reminder about the site I link: there’re not a lot of cities on the list, so it’s better if you know your latitude-longitude-altitude. AND remember, input a NEGATIVE longitude if you live on the Western hemisphere (same for latitude on the Southern one). Altitude is in metric units.
So… how much vit D are we really getting from the sun? (I sunbath 15 min everyday wearing shorts and a sleeveless t-shirt). I ask because here, the highest content of vit D on a supplement that I’ve found is 1000 IUs per pill.
It might be different in Mexico but I know you can find Vitamin D supplements that go as high as 5000IU’s in the states.
You might be right, this Doctor in this video talks about your body creating 15,000 to 20,000IU’s from ten to twenty minutes in the sun. She talks about it at 21:00
[quote]Enerexus wrote:
20 000 IUs with 15 min? That’d be cool. According to this site Calculated Ultraviolet Exposure Levels for a Healthy Vitamin D Status - easy version , I need 12 min. to get ->1000<- IU (25 mcg) of vit D. AT Mexico City. Around MIDDAY. And, during winter, the sky here is mostly cloudless with temps about 22Ã?°C (Around 70s) at 12:00 PM under shadow (so winter is irrelevant here).
A reminder about the site I link: there’re not a lot of cities on the list, so it’s better if you know your latitude-longitude-altitude. AND remember, input a NEGATIVE longitude if you live on the Western hemisphere (same for latitude on the Southern one). Altitude is in metric units.
So… how much vit D are we really getting from the sun? (I sunbath 15 min everyday wearing shorts and a sleeveless t-shirt). I ask because here, the highest content of vit D on a supplement that I’ve found is 1000 IUs per pill.[/quote]
Great link. Thanks for posting.
I wonder if there is a meter to test personal daily exposure. I searched google and didn’t find anything. Anybody know of such a device? It would be impractical to use 24/7 but it would give a good index if you tested with it on a weekly basis or so and approximated your exposure times.
Hi Christian,
I wanted to get your take on how cycling protein sources would fit into the current Anaconda protocol. a person can be ingesting 200+ grams of protein from milk sources, depending on the number of training sessions per day, and this would be done for 6/7 days per week. In addition to a low protein day, could a trainer successfully modify the Anaconda protocol in the following manner and still get good results?:
Day 1
Regular: Anaconda protocol
Day 2
Alternative:
90 pre: Alpha-GPC
30 pre: Shake containing rice protein** (40 g) plus leucine (10 g) and phenylalanine (5 g) plus 4 hydrxyisoluecine (all of which will create an insulin response. This stack would replace the insulinogenic milk proteins from the Finibars). Also to this mix I’d include a mixed carb source including palatinose rice oligodextrinm plus a bit of more traditional carbs like instantized oatmeal (powder)
15 pre: Rice protein (60 g) with leucine (10 g) and supplemental citrulline malate (30 g) and beta alanine (3 g) sip this mixture throughout the workout plus creatine
30 post: white meat source
**every other time the alternative day is used switch rice protein for pea protein
So the proposed 2 day scheme laid out above would be alternated between the two days (Mon=1, Tue=2, Wed=1, Thur=2, Fri=1, Sat=2) in order to mitigate any intolerance being developed to milk protein (since I tend to develop issues over time with milk protein, but the effects are cumulative and gradual). Your thoughts are appreciated.
BT
[quote]BulletproofTiger wrote:
Hi Christian,
I wanted to get your take on how cycling protein sources would fit into the current Anaconda protocol. a person can be ingesting 200+ grams of protein from milk sources, depending on the number of training sessions per day, and this would be done for 6/7 days per week. In addition to a low protein day, could a trainer successfully modify the Anaconda protocol in the following manner and still get good results?:
Day 1
Regular: Anaconda protocol
Day 2
Alternative:
90 pre: Alpha GPC
30 pre: Shake containing rice protein** (40 g) plus leucine (10 g) and phenylalanine (5 g) plus 4 hydrxyisoluecine (all of which will create an insulin response. This stack would replace the insulinogenic milk proteins from the finibars). Also to this mix I’d include a mixed carb source including palatinose rice oligodextrinm plus a bit of more traditional carbs like instantized oatmeal (powder)
15 pre: Rice protein (60 g) with leucine (10 g) and supplemental citrulline malate (30 g) and beta alanine (3 g) sip this mixture throughout the workout plus creatine
30 post: white meat source
**every other time the alternative day is used switch rice protein for pea protein
So the proposed 2 day scheme laid out above would be alternated between the two days (Mon=1, Tue=2, Wed=1, Thur=2, Fri=1, Sat=2) in order to mitigate any intolerance being developed to milk protein (since I tend to develop issues over time with milk protein, but the effects are cumulative and gradual). Your thoughts are appreciated.
BT[/quote]
Man, you are overthinking this, seriously. First or all you will not get the same benefits when rotating out Anaconda. Not only because of the less effective protein (not absorbed fast enough) but because of the lack of citruline malate, beta-alanine, creatine pyruvate, electrolytes, etc.
Second, there is no need to sub-in casein hydrolysate because of it’s speed of absorption… it is more like free-form amino acids than a structured protein. I don’t see any potential for building an intolerance to it. Heck, I’ve been using the Anaconda + MAG-10 shake 2-3 times per day, plus pulsing with MAG-10 for many months without any problem.
SERIOUSLY this is one of the best example of paralysis by overanalysis that I’ve seen recently.
Focus on rotating your solid protein sources and you will be fine.
Oh, there’s more where that came from. Haha. Okay, thanks for the feedback. I’ll try the Anaconda protocol for a month (maybe after Christmas) and just see what happens.
I could run a test on my protocol and see what happens compared to the Anaconda protocol.
PS While on this protocol, do you ever feel a need to take powerdrive to recover from the post workout foggyness (zombie like, groggy, foggy, etc), or would the alpha GPC cover that need? Is there some ingredient that I’m not seeing, like citrulline malate, that would also help with the foggyness/zombie like state? Thanks.
[quote]BulletproofTiger wrote:
Oh, there’s more where that came from. Haha. Okay, thanks for the feedback. I’ll try the Anaconda protocol for a month (maybe after Christmas) and just see what happens.
I could run a test on my protocol and see what happens compared to the Anaconda protocol.
PS While on this protocol, do you ever feel a need to take powerdrive to recover from the post workout foggyness (zombie like, groggy, foggy, etc), or would the alpha GPC cover that need? Is there some ingredient that I’m not seeing, like citrulline malate, that would also help with the foggyness/zombie like state? Thanks.[/quote]
If you are feeling that way, you are likely draining the CNS. If anything, after my workouts I’m more alert, and 90 minutes afterwards I want to train again.
But yeah, the Alpha-GPC will help with mental clarity and focus.
Thanks for the reply. I’ll try to ensure I don’t drain the CNS as much, mostly through nutritional means (alpha GPC and other necessary vitamins and minerals) but also keeping my workouts, short and frequent (and still intense).
Do you think or notice if Vit D has any positive effects on the CNS? I suppose only a deficiency would reveal any issues (but most people do). But I found the following surprising info about vit d3 and the nervous system.
[quote]> The reported biological effects of 1,25-(OH)2D3 in the nervous system include the biosynthesis of neurotrophic factors and at least one enzyme involved in neurotransmitter synthesis.
1,25-(OH)2D3 can also inhibit the synthesis of inducible nitric oxide synthase and increase glutathione levels, suggesting a role for the hormone in brain detoxification pathways.
Neuroprotective and immunomodulatory effects of this hormone have been described in several experimental models
- New clues about vitamin D functions in the nervous system. Emmanuel Garciona, Nelly Wion-Barbotb, Claudia N. Montero-Meneia, Fran�§ois Bergerc and Didier Wion.[/quote]
So since it’s been shown that vit d is tied into the CNS through neurotransmitter synthesis, perhaps the majority of the weight lifting community could benefit from vit d from more ways than previously thought. and as the video above points out, research has shown that nearly every gene has a Vit D receptor…
[quote]Christian Thibaudeau wrote:
What I am doing is training following this split:
DAY 1 - pushing
DAY 2 - pulling
DAY 3 - legs
I am training 1 lift per session, 3 sessions per day.
DAY 1
1.1 Bench press
1.2 Military press
1.3 Close-grip bench or dips
DAY 2
1.1 pull-ups
1.2 barbell row
1.3 upright row
DAY 3
1.1 back squat
1.2 leg press
1.3 front squat
BTW I do have a small gym in my garage so it makes it easier.
-
Each workout lasts around 30 minutes and consists of doing 8 sets of 3 reps with the maximum weight I can accelerate (around 85%) then drop down by 20-40lbs (depending on the lift) and perform 5 sets of 5 reps.
-
I ramp up the weight relatively rapidly until I reach the max force weight, because I’m neurally efficient I don’t need that many ramp up sets
-
I train two competitive bodybuilders at the moment, and to keep them going as the diet and preparation take its toll I will sometimes train with either one of them when they are doing something that wont interfere with my main workouts (which is why I trained 4 times yesterday… I did biceps with one of the guys on my pulling day).
-
I have 2 scoops of Anaconda and 2 scoops of MAG-10 for the first session (half before, half during) and 2 scoops of Anaconda with 1 scoop of MAG-10 for the other sessions.
-
I take 2 FINiBARs 30 min. prior to the first workout and 1 for the 2 other workouts.
-
The Anaconda and MAG-10 are mixed in a big jug with 2000 ml of water (CRUCIAL! Fluids are KEY for growth, I can’t overemphasize that.)
-
I have 2 scoops of whey protein 15 minutes after my workouts
-
I use 1200mg of Alpha-GPC 60-90 minutes prior to the first workout
-
The other supplements I’m using are:
- vitamin D3 20 000IU
- Flameout 4 caps
- FA3 4 caps
- Magnesium (after my last session and before bed)
- Zinc (morning and lunch time)
- Curcumin 500, 8 caps
- My diet is not super strict, but I normally have 3 solid meals a day (trust me, with the 3 peri-workout protocols you wouldn’t want to eat more than 3 times either!) which are mostly:
- Yogurt, nuts and a small portion of meat in the morning
- Chicken and rice at lunch
- Red meat and green veggies in the evening
- I wake up at 5:30 and go to bed at 9:30 (unless there is a hockey game on TV) [/quote]
Christian where would you place the conventional deadlift? pulling or legs?
Thanks
[quote]canada wrote:
[quote]Christian Thibaudeau wrote:
What I am doing is training following this split:
DAY 1 - pushing
DAY 2 - pulling
DAY 3 - legs
I am training 1 lift per session, 3 sessions per day.
DAY 1
1.1 Bench press
1.2 Military press
1.3 Close-grip bench or dips
DAY 2
1.1 pull-ups
1.2 barbell row
1.3 upright row
DAY 3
1.1 back squat
1.2 leg press
1.3 front squat
BTW I do have a small gym in my garage so it makes it easier.
-
Each workout lasts around 30 minutes and consists of doing 8 sets of 3 reps with the maximum weight I can accelerate (around 85%) then drop down by 20-40lbs (depending on the lift) and perform 5 sets of 5 reps.
-
I ramp up the weight relatively rapidly until I reach the max force weight, because I’m neurally efficient I don’t need that many ramp up sets
-
I train two competitive bodybuilders at the moment, and to keep them going as the diet and preparation take its toll I will sometimes train with either one of them when they are doing something that wont interfere with my main workouts (which is why I trained 4 times yesterday… I did biceps with one of the guys on my pulling day).
-
I have 2 scoops of Anaconda and 2 scoops of MAG-10 for the first session (half before, half during) and 2 scoops of Anaconda with 1 scoop of MAG-10 for the other sessions.
-
I take 2 FINiBARs 30 min. prior to the first workout and 1 for the 2 other workouts.
-
The Anaconda and MAG-10 are mixed in a big jug with 2000 ml of water (CRUCIAL! Fluids are KEY for growth, I can’t overemphasize that.)
-
I have 2 scoops of whey protein 15 minutes after my workouts
-
I use 1200mg of Alpha-GPC 60-90 minutes prior to the first workout
-
The other supplements I’m using are:
- vitamin D3 20 000IU
- Flameout 4 caps
- FA3 4 caps
- Magnesium (after my last session and before bed)
- Zinc (morning and lunch time)
- Curcumin 500, 8 caps
- My diet is not super strict, but I normally have 3 solid meals a day (trust me, with the 3 peri-workout protocols you wouldn’t want to eat more than 3 times either!) which are mostly:
- Yogurt, nuts and a small portion of meat in the morning
- Chicken and rice at lunch
- Red meat and green veggies in the evening
- I wake up at 5:30 and go to bed at 9:30 (unless there is a hockey game on TV) [/quote]
Christian where would you place the conventional deadlift? pulling or legs?
Thanks
[/quote]
Legs
Thanks Christian.
Christian…
I just finished football season so im tryna put on big mass and lots of strenght for next season…i only go to the gym ones in the afternoon 5 times a week…what do you recomend on how i should take the Anaconda Protocol should i stick to the doses they recomend or should i try something different.
[quote]imation wrote:
Christian…
I just finished football season so im tryna put on big mass and lots of strenght for next season…i only go to the gym ones in the afternoon 5 times a week…what do you recomend on how i should take the Anaconda Protocol should i stick to the doses they recomend or should i try something different.[/quote]
Use the regular protocol
Thanks Christian…I dont mean to sound stupid…but which one is the regular protocol??? And since im going for big mass and lots of strengh …should i just keep my reps low and go for heavy weight cuz practicly im just tryna do wha the I,Bodybuilder progam did gain muscle as fast as i can.
[quote]imation wrote:
Thanks Christian…I dont mean to sound stupid…but which one is the regular protocol??? And since im going for big mass and lots of strengh …should i just keep my reps low and go for heavy weight cuz practicly im just tryna do wha the I,Bodybuilder progam did gain muscle as fast as i can.[/quote]
AAaaa kinda figured…thanks a lot tho.
Chris,
Is the 10,000UI Vitamin D per day? If yes do you take it all in one shot? In the morning, PWO?
I only found 1,000UI caps so I’d have to take 10.
Thibs
Anything I can do to combat lack of sleep. I have a 1 year old who doesn’t seem to care about my gym results. I can take a nap and often do, but I get like 5-8 hrs of very interupted sleep. Looking to combat rising cortisol levels and gh levels.