Derek Charlebois' 2009 Journal and Beast Q&A

[bseio07]

Hey Derek,

I'm trying to gain lean mass, while cutting fat, and I've been going by the general rule of consuming 1g of protein per lb of bodyweight...do you think that is enough? Also, are there similar rules for carbs and fat (in terms of grams per pounds), instead of the regular macro ratios based off of calories?

[Inklined]

Hey bro, the Arnolds almost here.. told marc and rob i'd stop by and say whats up... go to thank you for helpin out this past prep with the insight as the weeks went on....

[Beast]

Originally Posted by rockeo

hey derek !
i have a quick question.
if I could not get enough healthy EFA's for the day about ( 100 grams ), but ate the not so healthy fats - should i lower the intake of not so healthy fats or still keep it at ( 100 grams ) per day??
thanx !

Why can't you get enough healthy fats? Buy some Olive Oil, Flax Seed Oil, or Macadamia Nut Oil and add it to your shakes or just down it. What kind of foods are you eating that is causing you to have a high saturated fat intake?

Originally Posted by bseio07

Hey Derek,

I'm trying to gain lean mass, while cutting fat, and I've been going by the general rule of consuming 1g of protein per lb of bodyweight...do you think that is enough? Also, are there similar rules for carbs and fat (in terms of grams per pounds), instead of the regular macro ratios based off of calories?

I would do 1-1.5 grams of protein per lb, 0.5-0.75 grams of fat per lb, and keep your carbs to post-workout (I usually recommend like 30-90 depending on the person).

Originally Posted by Inklined

Hey bro, the Arnolds almost here.. told marc and rob i'd stop by and say whats up... go to thank you for helpin out this past prep with the insight as the weeks went on....

It will be great to meet you in person. See you this weekend!

[Beast]

3-2-2009 Workout

Chest+Delts

5-10 mins cardio to start warm-up
5-10 mins dynamic stretching

Incline BB Press
265 X 3, 3, 3
Felt weak on this today.

Flat DB Press
110 X 8
115 X 7, 5

Dips
BW+50 X 6, 6, 6

Bunch of Cable Crossovers

Bunch of DB Side Laterals

10 mins PWO stretching

The week of the Arnold is upon us! I am looking forward to seeing all those I have already met again and meeting some new people

[Lando33]

Originally Posted by Beast

3-2-2009 Workout

Chest+Delts

5-10 mins cardio to start warm-up
5-10 mins dynamic stretching

Incline BB Press
265 X 3, 3, 3
Felt weak on this today.

Flat DB Press
110 X 8
115 X 7, 5

Dips
BW+50 X 6, 6, 6

Bunch of Cable Crossovers

Bunch of DB Side Laterals

10 mins PWO stretching

The week of the Arnold is upon us! I am looking forward to seeing all those I have already met again and meeting some new people

Did someone say Arms? Sorry, I was just searching "arms" and your thread came up!

[rockeo]

[QUOTE=Beast;296141011]Why can't you get enough healthy fats? Buy some Olive Oil, Flax Seed Oil, or Macadamia Nut Oil and add it to your shakes or just down it. What kind of foods are you eating that is causing you to have a high saturated fat intake?



hey thanx for the info D !
yeah, somedays i eat more burgers, cheese, 2% milk - things of this nature.
i know i need to eat More EFA's but somedays its not in the meal plans Lol !
so, if i am eating these types of fats ( on the days that i do ) should i lower the fat content for that day ??
i dont eat these fats alot but on the days that i do - just curious whats ur stand on this !

[Beast]

Originally Posted by Lando33

Did someone say Arms? Sorry, I was just searching "arms" and your thread came up!

Copy and paste FTW! But watch as I use my powers!

[Beast]

[QUOTE=rockeo;296261781]

Originally Posted by Beast

Why can't you get enough healthy fats? Buy some Olive Oil, Flax Seed Oil, or Macadamia Nut Oil and add it to your shakes or just down it. What kind of foods are you eating that is causing you to have a high saturated fat intake?



hey thanx for the info D !
yeah, somedays i eat more burgers, cheese, 2% milk - things of this nature.
i know i need to eat More EFA's but somedays its not in the meal plans Lol !
so, if i am eating these types of fats ( on the days that i do ) should i lower the fat content for that day ??
i dont eat these fats alot but on the days that i do - just curious whats ur stand on this !

My stand on this issue is to remove some of the "bad" fats and replace them with "good" fats. Simple as that.

[rockeo]

[QUOTE=Beast;296276081]

Originally Posted by rockeo

My stand on this issue is to remove some of the "bad" fats and replace them with "good" fats. Simple as that.

got it - will do
thanx again bruddah !

[jaim91]

Hey D,

I just read an article on JISSN that had resistance trained men supplement with beta alanine, and then perform hiit with a 2:1 work:rest ratio.

They took 6g/day for 21 days and 3g/day for 21 days.

At the end of the loading protocol, they saw improved body composition, increased total work done and increased time to fatigue (because the h+ ions were being buffered).

Do you reccomend this protocol? Could a female use the same dosage?

[digitalrob]

WHAT UP D!? You going to the Arnold this year? I will be working the Universal Nutrition booth so swing by and say hi!!

Hows LA fitness these days? I am still over at lifetime. I have been unemployed for the last month due to this wonderful economy so my training has been more concentrated and I am really eating anything and everything to try and gain some size this winter. I am up to almost 240 now its not all as clean as I would like but my stomach is still flat so I am not complaining too much We should get a session or 2 sometime soon bro.

Peace.

Rob

[Beast]

Originally Posted by jaim91

Hey D,

I just read an article on JISSN that had resistance trained men supplement with beta alanine, and then perform hiit with a 2:1 work:rest ratio.

They took 6g/day for 21 days and 3g/day for 21 days.

At the end of the loading protocol, they saw improved body composition, increased total work done and increased time to fatigue (because the h+ ions were being buffered).

Do you reccomend this protocol? Could a female use the same dosage?

I recommend 4-6 grams broken up into 2 grams 3X a day. I think a female could use the same dose.

Originally Posted by digitalrob

WHAT UP D!? You going to the Arnold this year? I will be working the Universal Nutrition booth so swing by and say hi!!

Hows LA fitness these days? I am still over at lifetime. I have been unemployed for the last month due to this wonderful economy so my training has been more concentrated and I am really eating anything and everything to try and gain some size this winter. I am up to almost 240 now its not all as clean as I would like but my stomach is still flat so I am not complaining too much We should get a session or 2 sometime soon bro.

Peace.

Rob

Sup Rob! Yes I will be at the Arnold at the Scivation booth. I will be sure to swing by your booth. 240!?!? Someone has been bulking!

[Scivation]

Originally Posted by Beast

My stand on this issue is to remove some of the "bad" fats and replace them with "good" fats. Simple as that.

I like butter.

[rockeo]

Originally Posted by Scivation

I like butter.

LULZ !

[Beast]

Back from the Arnold. I had a great time and enjoyed meeting all the Team Scivation and forum members.

I am decreasing my calories a tad to cut up a little quicker:
All meals contain 50 grams protein and 15 grams fat (plus my fruits and veggies). My post-workout meal contains an additional 60 grams of carbs.

Basically I am doing the CHA Diet + PWO Carbs

Workout Schedule:
Mon: Back+Biceps
Tues: Deads+Delts+Traps
Wed: Cardio+Abs
Thurs: Chest+Tris
Fri: Legs
Sat: Cardio+Abs
Sun: REST!

Monday 3-9-2009

Back + Biceps

5 mins Warm-Up Cardio
5 mins Lower Back Dynamic Stretching

Rack Pull-Up
BW+50 X 6, 6, 6
I haven't done these in a while, so I figured I'd give them a go. I never really liked them in the past, but they felt good today.

HS Front Pulldown
230 X 6, 5, 4

Bent Over Row
185 X 8, 8, 8

HS Pullover
270 X 8 + 4 partials
270 X 6 + 3 partials
270 X 5 + 3 partials

Seated Cable Row super-setted with Free-Motion Row
165 X 10 * 120 X 10

Barbell Curl
135 X 8
145 X 6, 5

Incline Curl
50 X 12, 10

Bunch of DB Curls and Crossbody Hammer Curls

10 minutes PWO Stretching

[Lando33]

Fun at the Arnold Classic

[Beast]

Originally Posted by Lando33

Fun at the Arnold Classic

I can finally, legitimately say I MAKE IT RAIN!

[InclineDBPresss]

Haha... have 4 bucks...

[mad86]

sounds like you all had a good time derek..you learn anything new sitting with your fellow team?

Also, i read about layne saying having a meal with carbs with high fat (30 carbs+20fat) the insulin in that meal is more likely to store that fat to adipose
do you have any knowledge on this? if thats the case i should be storing fat like crazy, i guess it depends upon the person. since heard this article i have lowered my fat intake to 15 gram when i have my pre/post carb meals.
i have incorporated carbs into pre and post and have dropped calories in the form of fats just in those meals. laynes article gave me good enough info to keep carbs in pre and post but he recommends getting carbs throughout the day where as im going to balance insulin and focus on higher fat and protein. although im on a cut carbs spare muscle tissue from being converted to glucose for fuel during a workout and carbs are very protein sparing so i take them when my insulin sensitivity is highest and when my body is under the most stress to stop the release of catabolic hormonse (ie morning, pre,post workout) have you used this method in the past?

[Beast]

Originally Posted by mad86

sounds like you all had a good time derek..you learn anything new sitting with your fellow team?

Also, i read about layne saying having a meal with carbs with high fat (30 carbs+20fat) the insulin in that meal is more likely to store that fat to adipose
do you have any knowledge on this? if thats the case i should be storing fat like crazy, i guess it depends upon the person. since heard this article i have lowered my fat intake to 15 gram when i have my pre/post carb meals.
i have incorporated carbs into pre and post and have dropped calories in the form of fats just in those meals. laynes article gave me good enough info to keep carbs in pre and post but he recommends getting carbs throughout the day where as im going to balance insulin and focus on higher fat and protein. although im on a cut carbs spare muscle tissue from being converted to glucose for fuel during a workout and carbs are very protein sparing so i take them when my insulin sensitivity is highest and when my body is under the most stress to stop the release of catabolic hormonse (ie morning, pre,post workout) have you used this method in the past?

Layne has different diet theories than Scivation. I recommend either fully following Scivation's diets or Layne's diets. I have never read anything that says 30 grams of carbs + 20 grams of fat will lead to fat storage. Actually all my meals last bulk had 56 protein, 30 carbs, and 20 fat and I remained lean throughout my bulk. I doubt a chicken breast, 1/2 cup oatmeal, and 8 tsp Peanut butter will lead to fat storage.

[Beast]

I am decreasing my calories a tad to cut up a little quicker:
All meals contain 50 grams protein and 15 grams fat (plus my fruits and veggies). My post-workout meal contains an additional 60 grams of carbs.

Basically I am doing the CHA Diet + PWO Carbs

Workout Schedule:
Mon: Back+Biceps
Tues: Deads+Delts+Traps
Wed: Cardio+Abs
Thurs: Chest+Tris
Fri: Legs
Sat: Cardio+Abs
Sun: REST!

Monday 3-9-2009

Deadlift + Delts + Traps

5 mins Warm-Up Cardio
5 mins Lower Back Dynamic Stretching

Deadlift
405 X 3
455 X 3
495 X 3
515 X 1
535 X 1 Movin' on up!

Seated, Strict DB Side Laterals
30 X 10
35 X 8, 6

1-Arm Cable Laterals
40 X 10, 8, 6

Smith Shrugs
315 X 6, 6, 6

Rev. Pec Dec
205 X 8, 8, 8

Plus a few other various sets on a couple machines


10 minutes PWO Stretching

[haiz69]

Originally Posted by Beast

Layne has different diet theories than Scivation. I recommend either fully following Scivation's diets or Layne's diets. I have never read anything that says 30 grams of carbs + 20 grams of fat will lead to fat storage. Actually all my meals last bulk had 56 protein, 30 carbs, and 20 fat and I remained lean throughout my bulk. I doubt a chicken breast, 1/2 cup oatmeal, and 8 tsp Peanut butter will lead to fat storage.

Agree completely with this. The whole dogma about combining fats and carbs is nonsense.

It only matters when you are going crazy with carbs, such as in the case of a carb load, in which case I would minimize fat. Other than that, I cannot imagine a situation where combining resonable amounts of PRO/CARB/FAT is bad.

[Beast]

Today was cardio day. I did:
5 mins on Elliptical
5 Elliptical Sprints (15 fast/45 slow)
5 mins on Elliptical
10 Bike Sprints (15 fast/45 slow)
5 mins on Bike
5 mins on Rower
5 mins on Stairmill

Then some abs and stretches

[Carlito99]

That's a lot of equipment switching!

Were all the 5 minute sessions that weren't sprints low, moderate, or high intensity?

[Lando33]

Originally Posted by Beast

Today was cardio day. I did:
5 mins on Elliptical
5 Elliptical Sprints (15 fast/45 slow)
5 mins on Elliptical
10 Bike Sprints (15 fast/45 slow)
5 mins on Bike
5 mins on Rower
5 mins on Stairmill

Then some abs and stretches

somebody's getting lean!

[LayzieBone085]

You weren't kidding when you said your back is feeling good and you are happy to be dead lifting again, D is back in full swing and piling up that bar.

Do you do double overhand or mixed grip on the deadlifts and do you strap?

[EC_Muscle]

nice that your back is back to norm, whats your BF % at now?

[Beast]

Originally Posted by Carlito99

That's a lot of equipment switching!

Were all the 5 minute sessions that weren't sprints low, moderate, or high intensity?

I was switching machines because my feet were hurting, a side effect of standing all weekend at the Arnold.

Originally Posted by Lando33

somebody's getting lean!

I always kick it up a notch after a trip because I am more motivated.

Originally Posted by LayzieBone085

You weren't kidding when you said your back is feeling good and you are happy to be dead lifting again, D is back in full swing and piling up that bar.

Do you do double overhand or mixed grip on the deadlifts and do you strap?

I use double overhand with straps.

Originally Posted by EC_Muscle

nice that your back is back to norm, whats your BF % at now?

Probably 8-10%. I have a solid 4 pack with the bottom 2 abs peaking out... or trying to.

[BlueFenix13S]

D,

You sent me the CHA 1900 Lean Mass diet, but I've upped my cardio with PT since I sent you the questionnaire, and have been maintaining on 2,700 the last few weeks. Can/should I raise the fat from 20g/meal to 25g/meal?

Thanks Beast.

[Robo_Boogie]

Originally Posted by Beast

Basically I am doing the CHA Diet + PWO Carbs

Sorry if this has been covered already, but I thought the SciVation camp used Xtend/BCAAs in lieu of carbs PWO. Do you personally always keep PWO carbs in your cutting diets or do you cut them out eventually?