Ask Chris Aceto...

[ChrisAceto]

I have been on BB.com a week or so and am enjoying interacting w/ Bodybuilders. Instead of being limited to writing articles, I can answwer your questions right here; no fee, no delay, no hassle.

[Chris_co]

Who are you?

Not trying to be mean, I just really don't know. How about a short bio?

[Leprechauns1021]

What are your thoughts on a carb timing diet? (i.e. eating most of your carbs before/after working out?) Is it effective for gaining LBM and losing bodyfat? How does it compare to Keto for Bodyfat reduction purposes only?

I saw the thread you created in Contest Prep. about cardio, and so I would appreciate your input on nutritional topics as well.

[thebasil]

inb4 clean vs macros


[.popcorn/]

[ChrisAceto]

Who are you?

Not trying to be mean, I just really don't know. How about a short bio?

Lets see. Ever hear of Mike Francois or Paul DeMayo. Mike was a 11th palce finisher in Jr shows and went on to win his first four pro shows; and an Arnold CLassic under my guidance. Paul was a very good teenager and went on to become, well, a National Champion. I was his mentor. Chris Cook or Vic Martinez? Coached them Chris at his Nationals win; his best ever shape. Vic at His NOC win, his best ever. He had been a 13th place pro and vaulted to #1. I was his nutritionist. Jay Cutler; was in his corner writing his diet at his, what some say, was his peak; 1999-2003. And if you are only recently following the sport; Troy ALves at 42 just took the Europa pro. I coached him for that show...that particular show. I also have a degree in Applied Exercise Science. Written probably 200 articles for FLEX MFItness yada yada...

[ChrisAceto]

What are your thoughts on a carb timing diet? (i.e. eating most of your carbs before/after working out?) Is it effective for gaining LBM and losing bodyfat? How does it compare to Keto for Bodyfat reduction purposes only?

I saw the thread you created in Contest Prep. about cardio, and so I would appreciate your input on nutritional topics as well.

If you get fat easy, you should eat more carbs at meal 11 and before and after training with fewer carbs at the other meals during the day.

[Nick1971]

Chris,

Do you have a preferred macronutrient ratio for natural bodybuilders? Or is there a general range you prefer? (for example during a pre-contest cut, or in general)
What multivitamin would you recommend?
What is your preferred method of getting EFAs into your diet?

Thank you in advance!

[The_Animal11]

chris,

during a bulk (or any other time for that matter) how do you prefer to have your clients space out their carbs during the day (breakfast, prewo, postwo, other meals?) Lets pretend, for example, that my macros call for 300gcho a day, how would you space them out?

thanks in advance!

[ChrisAceto]

Chris,

Do you have a preferred macronutrient ratio for natural bodybuilders? Or is there a general range you prefer? (for example during a pre-contest cut, or in general)
What multivitamin would you recommend?
What is your preferred method of getting EFAs into your diet?

Thank you in advance!

I do not have a preferred macro profile becasue I think bodybuilders can become a slave and obsessed with the ratios. Instead I fix the protein (in a mass building stage) at 1 to 1.5 grams per pound of bodyweight and carbs at 2-3 grams per pound. I dont add fat other then whats found in the protein foods (in eggs, low fat dairy, meat) I usually do not have anone afff EFA unless they are not growing.

[ChrisAceto]

chris,

during a bulk (or any other time for that matter) how do you prefer to have your clients space out their carbs during the day (breakfast, prewo, postwo, other meals?) Lets pretend, for example, that my macros call for 300gcho a day, how would you space them out?

thanks in advance!

I would space them evenly over 6 meals = 50 per meal. BUT I would try to increase that to add another 25-40 in meal 1 and then from tjhere another 25 in the pre training meal

[The_Animal11]

I would space them evenly over 6 meals = 50 per meal. BUT I would try to increase that to add another 25-40 in meal 1 and then from tjhere another 25 in the pre training meal

thanks!

question spawning from that answer: so you'd rather someone eat more carbs PRE workout than post?

[ChrisAceto]

thanks!

question spawning from that answer: so you'd rather someone eat more carbs PRE workout than post?

Yes I would. Here is how you know pre is more important then post training

Train on ZERO carbs and then eat carbs after you train = muscle breakdowm

Eat carbs, then train, then eat no carbs after you train= less msucle breakdown then above

[Incorrection]

1st page will edit

[The_Animal11]

Yes I would. Here is how you know pre is more important then post training

Train on ZERO carbs and then eat carbs after you train = muscle breakdowm

Eat carbs, then train, then eat no carbs after you train= less msucle breakdown then above

awesome! thanks! do you train any natural competitors?

[wave_length]

Yes I would. Here is how you know pre is more important then post training

Train on ZERO carbs and then eat carbs after you train = muscle breakdowm

Eat carbs, then train, then eat no carbs after you train= less msucle breakdown then above

Very interesting, how did you determine that?

[woofman81]

Hey Chris, I saw you just recently helped Troy Alves win his first pro show. Congrads!!

Anyways, here is my question. How bad is it really to have a In and out burger for example, a few times a week? Especially at night, after 10 pm. I get horrible junk food cravings late at night after my workout and find myself going to In and Out (its a minute away) at least a few times a week.

I've never been able to get as lean as I'd like and I'm guessing this might be why?

[YoungGun1010]

Hate to do this but havnt really got answers.. Trying to gain 10-15 pounds 18 yrs old 5'7 135, don't know bf but I have a decent build. sprta have a plan set out. Anything to add, or take away. Been going to the gym for a while. Wanting to make it a commitment trying to get all the right tools to see encouraging gains.
Thanks Guys


Meal 1
3 scrambled eggs ? 1 cup of oatmeal - 1 cup of milk w/ tbsp of peanut butter
Meal 2
Classic Protein Shake -12 oz milk - 1 cup oats-1-2 scoops protein - one banana- 1bsp of pb
Meal 3
Chicken breast w/ brown rice or Turkey breast sandwich on whole wheat
1 cup veggies
Meal 4
Pre w/o Superpump250 w/ water- Post w/o Sizeon w/ water - "Classic Protein Shake"
Meal 5
Chicken breast w/ brown rice & veggies
Meal 6
4 Rice cakes w/ pb (fast releasing carb?)
1 cup of cottage cheese

Cals Fat Carbs Fiber Protein
2,906 78g 351g 34g 207g

[wave_length]

This needs to be a sticky IMO

[YoungGun1010]

Wave length, any suggestions about my post. ive been going through pages and pages, posted some thread but they havnt been touched haha. really want to start today May 1st any insight would be huge

[wave_length]

Wave length, any suggestions about my post. ive been going through pages and pages, posted some thread but they havnt been touched haha. really want to start today May 1st any insight would be huge

See PMs, don't want to hijack this thread.

[tsaiwins]

i agree with wave. make sticky!

[Amoral]

I have been on BB.com a week or so and am enjoying interacting w/ Bodybuilders. Instead of being limited to writing articles, I can answwer your questions right here; no fee, no delay, no hassle.

Wow I am honored this is one of the reasons I love bodybuilding because nobody is ever too-hollywood to help people out and its usually not about the money.

I have a couple questions.

1. Have you ever worked with an athlete that had an extreme metabolism without much of an appetite? My question comes from my personal experience For me to gain a lb a week I have to eat at least 6000 calories. I have the inability to eat a mass ton at each meal so I get most of my calories from liquid high calorie drinks. It is a definite burden and it basically requires me to eat all day.

2. Any methods to increase appetite or ways to help me get the food I need w/o being stuffed 24/7.

My background 6'4 about 260 currently maybe 12 percent BF. I am pretty damn big But I do not have the thickness I want.

Any input would be greatly appreciated.

[FLEX_09]

Hey Chris,

For somone my weight what would you recommend there protein intake be at while cutting.

Im 185lbs atm at around 16% (guestimate) and im planning to go on a 12 week cut before I go to Europe. I would like to get under 10% by the time I leave, What would a rough daily meal plan look like for me if you had to quickly give me one?.

Thanks

[bodybuilder45]

damn, if this is really chris aceto then thats impressive! you have done some great work. championship bodybuilding guided me through my first two competitions. that may be the most informative book for contest prep. some might call it outdated to newer research, but i still use most principles outlined in the book. if it ain't broke, don't fix it.

Welcome!

[snorkelman]

I am also amazed that Aceto is just now making an appearance on bb.com...also surprised that some people didn't know who he was.

Anyway, not everyone agrees with others in this field, but I am sure that some of the heavyweights have had discussions on minute details and have gotten to know where they share advice and where they differ.

Just curious...are you able to give us a nutshell or basic outline on any areas where your advice/opinions differ from Alan Aragon, or Lyle or any other gurus? I am not trying to spark any kind of fight, but the differences could really be enlightening and could have the potential to bring out an interesting discussion.

For example, fasted cardio, HIIT on a bulk, completely excluding any types of food.

Oh yeah, what advice have you given (maybe even had published at one point) that you have since changed your opinion?

Thanks in advance.

[Vaporize]

I am also amazed that Aceto is just now making an appearance on bb.com...also surprised that some people didn't know who he was.

Anyway, not everyone agrees with others in this field, but I am sure that some of the heavyweights have had discussions on minute details and have gotten to know where they share advice and where they differ.

Just curious...are you able to give us a nutshell or basic outline on any areas where your advice/opinions differ from Alan Aragon, or Lyle or any other gurus? I am not trying to spark any kind of fight, but the differences could really be enlightening and could have the potential to bring out an interesting discussion.

For example, fasted cardio, HIIT on a bulk, completely excluding any types of food.

Thanks in advance.

Seems to me that Aceto doesn't push cardio much if at all, he prefers a very restricted calorie limit and an 'eat less, move less' mentality. I think that is an awesome strategy too.

[ChrisAceto]

Hey Chris, I saw you just recently helped Troy Alves win his first pro show. Congrads!!

Anyways, here is my question. How bad is it really to have a In and out burger for example, a few times a week? Especially at night, after 10 pm. I get horrible junk food cravings late at night after my workout and find myself going to In and Out (its a minute away) at least a few times a week.

I've never been able to get as lean as I'd like and I'm guessing this might be why?

My experience is that, a lot of bodybuilders who have a hard time getting lean, should keep a close eye on their dietary fat intake. A lot of people right now seem to think "fat helps you burn fat" I have a problem to some degree with that. In your case, if you are not getting results, then quit the in and out burger...too much everything; fat carbs and carbs that are holding you back from getting really lean.

[ChrisAceto]

I am also amazed that Aceto is just now making an appearance on bb.com...also surprised that some people didn't know who he was.

Anyway, not everyone agrees with others in this field, but I am sure that some of the heavyweights have had discussions on minute details and have gotten to know where they share advice and where they differ.

Just curious...are you able to give us a nutshell or basic outline on any areas where your advice/opinions differ from Alan Aragon, or Lyle or any other gurus? I am not trying to spark any kind of fight, but the differences could really be enlightening and could have the potential to bring out an interesting discussion.

For example, fasted cardio, HIIT on a bulk, completely excluding any types of food.

Oh yeah, what advice have you given (maybe even had published at one point) that you have since changed your opinion?

Thanks in advance.

I know who Lyle is but outside the fact that I think of a "Keto diet" when I hear his name, I dont knoww hat he thinks on these issues. If you have a specific question, just ask me,

I have not changed much anything since I wrote my books in the early 1990's. I fall into the "if it aint broke don't change it" mind set. That said, I am still learning and am open minded to any new idea that may help me get better in what I like to do

[RandyJH]

Chris, I have a quick question for you.

How do you think someone should transistion from a cut to a bulk? Keep in mind the cut was not low carb, or low calorie (cutting at about 2.7k calories).

Thanks in advance!

[b_white]

Chris, I'd like to see what you think about this article. I didn't find it but came across it in another thread.

http://www.t-nation.com/readArticle.do?id=1268956

The basic premise of the article (from what I can tell) states that in a natural state any person can only build so much muscle at a time and advocates more of a slight caloric excess to build rather than an all you can eat bulk. That if you add 30 pounds on a bulk and then cut down you would end up making less muscle over the long haul than you would if you did a constant, slight bulk (1.5 pounds/month).

***Disclaimer - I'm a newb and just trying to learn what I can but the article seems to make sense in my mind. I could be waaay off base here, if so we'll just chalk that up to my untrained naivety.

Thanks!