-: So if we look at all of the different stimuli
and we try and compare the carbohydrate
requirement across those.
What we can do is we can look at them
in comparison to typicals, 'cause with many of the stimuli,
or pretty much all of them,
there's going to exist a range of macronutrients
and calories, because your stimuli
can be used for different goals.
So when we go through each individual stimulus,
we will talk about the range and the application
of using a calorie deficit or excess or higher or lower
carbohydrates based off of the, you know,
the possible range that you could work in.
But what I wanted to do is just kinda give you guys
an idea of the overall demand in terms of
comparing phases to each other, 'cause ultimately
that's the whole goal of this course,
is to get you guys understanding as much as possible
about the differences and the similarities
between these different stimuli
from both, the training perspective
and from the nutritional and supplementation requirements.
So, if we look at this chart here,
you're gonna see a bunch of bar graphs here,
and so what I've done is I've kind of scaled this
so that you can see what our typical
carbohydrate requirements are gonna be across these phases.
So, the top one here is going
to be a systemic-based program.
So, it's a metabolic program and
we're focusing on our systemic outcome.
So, you'll look at this one and it might surprise you
about how low the carbohydrate marker is on here,
compared to say, the next one which is AMPK.
And the reason is, is when you think about,
when we're doing this training system,
the systemic-based system, what we're trying to accomplish
and how much of volume per muscle
and et cetera et cetera there is.
Systemic tends to be very low volume per muscle.
So, while there's a lot of volume in the workout,
the individual muscles don't have that much volume of work.
Therefore, the amount of glycogen
that they go through individually is not that much.
And then you take into context the fact
that, you know, when you're doing these type of programs
maybe like, these you're gonna be training
a full body or a half-body split.
Now you have, you know, you have a day
of recovery in between, before you're gonna get there.
So, you don't necessarily need a huge carbohydrate meal.
Really what it comes down to for this particular program,
for the systemic-based stuff is going to be
managing liver glycogen appropriately.
So your carbohydrates that you pick
is really gonna be more so dependent on what it takes
to keep the liver happy, 'cause if you're doing that
you're likely getting enough to keep the muscles happy.
And because you're working at low volume,
and you're not doing a lot of sets to failure,
you're not doing extended time under tension-based sets,
then it can be relatively low.
If you were to add more local intensive work,
either by adding finishers at the and,
or, you know, extended sets or something like that,
then what you would see is this carbohydrate demand
would start to go up, and keep in mind
this is also gonna be relative
to the amount of calories that you're using
and the length of time you're going.
So ultimately, remember our goal is,
we want to achieve the stimulus
and we want to minimize extra stress.
So what's gonna determine whether not
this needs to go up is: one, whether
you need more carbohydrates
to support healthy liver function,
to get proper sleep and detoxification and,
growth hormone release, all of those type of things.
So, if you put somebody on this type of
a program and you see, you have them lower
carbohydrates, and then you see all of a sudden they have
trouble staying asleep or managing sleep quality.
Then you know, okay, maybe I need to
add in carbohydrates, right?
But when we go through the systemic thing,
we'll talk about the different
possible interventions to add those carbohydrates
in terms of where you would place them,
how much, the type of carbohydrates, and whatnot.
But, that's gonna be your main thing,
if you're getting to the point where muscle glycogen
is getting too depleted, because you're doing this
in a calorie deficit or whatnot,
this is a phase where I really like to do
carb cycling, so you can utilize that
to bring glycogen levels up, 'cause you don't necessarily
have to go into a systemic-based program
with full glycogen levels, because your volume of work
is low and you're likely not going,
you're not likely doing high intensity,
or very long metabolic type sets.
So, the chance of you creating excessive inflammation
or oxidative stress locally is small.
However, the chance of you stressing the liver may be high.
So, your carbohydrate interventions here
are not gonna be volume-based,
they're gonna be, timing-based
and type-based to support that liver function,
and then maybe used in some sort of carb cycle.
So, even though you're using a carb cycle,
you may have a day that's relatively high.
Over the course your weekly average whatever
of carbohydrates is likely going to be fairly low.
So, the next one you see we have AMPK,
which is basically tied for second here
with volume-based hypertrophy.
Now, AMPK based training, when we get into it individually
you're gonna see there's a big range
in terms of the amount of carbohydrates that we can use.
And understanding that when were doing this,
usually, our goal is to improve nutrient partitioning,
and if we're focusing on nutrient partitioning,
we need nutrients to partition, right?!
If there's nothing to partition,
there are applications where you could use AMPK
specifically, you can use this method specifically
to deplete glycogen, but then it would be set up
so that you wouldn't be continuing on with the AMPK phase.
You would be exiting that phase
at that point in time, right?
So, in general, if we're doing subsequent weeks,
what we need to do is we need to push carbohydrates up.
Usually, when we're utilizing this system that's our whole
goal is to try and get the body better
at taking up glucose, and whatnot.
So, obviously, for folks who body comp,
we can be more conservative with the amount
of carbohydrates that were going to get,
but I prefer to be more conservative with calories
than carbs in this phase, because usually
when I'm trying to use this is not only good in improving,
our metabolism in terms of being able
to use fat and store glucose.
Also, what it's going to be doing is potentiating
future work, because we're gonna go into our
next phase of training with very full glycogen,
which is good for contraction quality,
it's good for tolerance to volume.
It's good for avoiding oxidative stress.
So, a lot of benefits coming out of an AMPK phase,
or our nutrient partitioning phase
with very full glycogen levels.
So, typically, like I said these are typical requirements,
not always, but, typically, carbohydrates are gonna
be higher when I'm using that.
Obviously, we'll get into the exceptions when
we go to the individual phases.
The next one you'll see is the Oxidative.
I put an M in front of it just to clarify
that that is Metabolic Oxidative training,
which is going to be lower volume
than Hypertrophy Oxidative,
which you would see down here, it's this
kind of darker orange color, right?
So, we have a brighter orange and a darker orange here,
reflecting our two Oxidative methods.
The main reason that the Hypertrophy one
has a higher amount of carbohydrates is
that's typically going to be done at a higher volume.
The training systems themselves, the rep schemes,
and tempos, and exercise selection may look similar.
A lot of times there will be a difference in
exercise selection in terms of, we're biasing
more shortened the metabolic, and we're biasing
more lengthened stuff for mid-range tension-based
stuff in the Hypertrophy one so that, maybe,
we could compound a little bit of mechanical stress
in there too, but here nor there.
Just talking about carbohydrates,
you are just because the volume is going
to be less in the metabolic one.
Now, as we compare this to the nutrient partitioning,
what you'll notice is that while this is still
pretty much, it's on the higher end
in terms of carbohydrate requirement, right?
And, that's because we are burning a lot of glucose, here.
But, we are not getting as much of a glycogen synthase
increase and, typically, our volume is going
to be shifted towards fewer sets, but longer sets.
So, our ability to utilize those carbohydrates properly
is somewhat hindered by the oxidative stress
and the inflammation, and the fact
that we're just not stimulating as much glucose,
or pure glucose uptake as we are in a dedicated
AMPK-based phase, so the carbohydrate demands
are gonna come down, they're gonna be like you know,
maybe 10, 15, 20% less than a pure AMPK phase
where our goal is maximizing glycogen storage.
Remember, if we're doing Oxidative our goal is
to improve Oxidative Metabolism.
Our goal is to induce the stress
in the mitochondria, and whatnot.
So, it's a different goal, different stress,
different training, different volume, all that stuff.
And so, you're still gonna need quite a few carbohydrates
compared to a Neuro phase, but you're definitely
not going to need as much as an AMPK phase
when your goal is maximizing those glycogen stores.
So, the next one you'll see this red one here,
which is the biggest one on the chart here.
Basically, tied with the Oxidative Hypertrophy.
This is Sarcoplasmic Hypertrophy, so this is
a combination of higher volume tension work,
but there is that AMPK stimulus that's coming in.
So, this would be like the more lactic end
of Hypertrophy training, and that tends to be
a higher volume of AMPK-style work
than a typical AMPK workout, it's not as strong of
an AMPK stimulus, because we're getting a lot
of tension-based work in there, too.
'Cause our goal is little bit more Hypertrophy,
or exercise selection may be a little bit different,
but the sheer volume is what drives that carbohydrate
need up a little bit more, and the fact
that it's Sarcoplasmic Hypertrophy, right?
So, in this case we're trying to maximize
the anabolic effect, so this is, basically,
going to be the most carbohydrate depleting
and, then, we need a lot of carbohydrates
to then, also, stimulate the recovery
and the anabolic response from those.
The whole goal of Sarcoplasmic Hypertrophy
is to increase all of the macro and micronutrient stores
within the muscle, so you're gonna deplete a lot,
and, then, you're gonna take in a lot.
And, because the goal, usually, is hypertrophy
in that case, carbs and calories are gonna tend
to be a little bit higher than a dedicated AMPK phase.
There may be times where an AMPK phase may be
the highest when you're coming from a depleted state
to trying to fill up the muscles.
So, say, coming out of the deload and
then jumping into an AMPK phase,
you might then, you might seek carbs skyrocket, right?
So, keep in mind, typical not always
like general comparisons here.
We'll get into those, like I said, in each of
the individual phase descriptions.
So, Sarcoplasmic Hypertrophy kinda tops us off
as being the highest demand for carbohydrates,
and then it's gonna step down when we go
to just a pure volume-based Hypertrophy method,
and depending on that where that is, the closer
that volume gets to tension-based, which is this next one.
The closer this kind of like purple,
pinkish line, fuchsia, if you will,
is going to start creeping towards this tension line.
So, there's essentially like a gradient that goes
from here to here, based off of where you exist
on the continuum from more lactic-based
to more pure tension and heavier weights
and lower rep-based hypertrophy work, right?
So, this volume thing is going to exist somewhere
in-between here, it's still good to be relatively high,
because it's: one, high-volume,
and two, if we're doing this, we're doing this
for the sake of hypertrophy.
And so, we're gonna be in some sort of calorie surplus
here, and we definitely don't want to be stingy
on the carbohydrates if we can tolerate them,
because that's gonna maximize
that anabolic effect there, right?
You know, when we look at the grand scheme of things,
remember carbohydrates are the easiest fuel source,
and for a healthy gut they're extremely easy to digest.
So, when we're looking at building muscle,
and we're looking at maximizing efficiency,
getting people to be able to utilize carbohydrates
is by far one of the most valuable tools for hypertrophy.
Just jacking up protein, remember we get added stress
in the digestive system and it's a very poor source of fuel.
It's the least efficient macronutrient
in terms of fuel, and whatnot, so we want protein
to be used for protein synthesis and not for fuel sources.
So, when we're using these hypertrophy methods,
if we've done our appropriate due diligence
getting them prepared for this,
with the proper metabolic conditioning, and lifestyle,
and nutritional things to get them to the point where
they can really utilize those carbohydrates,
that's going to be: one, the cheapest likely,
but two, the best way of working in that calorie surplus
from a performance perspective
and a recovery perspective, right?
So, you see the tension one, the carbohydrates
drop down and that's because were getting
to the point where now these sets are not
as glucose demanding.
So, what I want to say is, when you're doing
high-intensity work, it is glucose dominant.
I mean you're running off oxygen system
and the glucose dominant system,
but because you have longer rest periods in-between,
that gives the body the opportunity
to use more fatty acids that help recover the ATP, right?
So, you can use multiple sources of macronutrients
to recover those ATP stores when the demand isn't long.
That's why, the oxidative stress, it's long sets, right,
because when we have that constant demand,
there's no, we can't afford to use any slow fuel sources.
When we have kind of a sprint and rest,
provided that sprint isn't too long,
right, and then we have that long rest period,
we can get to the point where if our metabolism is good,
our mitochondria health is good,
we can be using other fuel sources.
So, we are not as dependent on glycogen
and glucose availability for performance
and recovery from those particular methods.
That being said, if you have a person
that's extremely carbohydrate-tolerant,
and you're looking at putting them in a calorie surplus,
based off of what I just said a minute ago,
you could definitely take these carbohydrates up, right?
You could definitely push the boundaries
of pushing them higher.
But then, it's more of a question of, that might be
a little bit better, but it's not necessarily a need.
You could easily do a tension-based hypertrophy system
with a lower amount of carbohydrates,
and you would suffer much less,
than if you are doing a volume or
a Sarcoplasmic Hypertrophy-based stimulus, right?
So, moving on to our our next one down here,
which is going to be Mechanical Damage.
So, with Mechanical Damage, volume is gonna be really
the thing that's gonna push this up or down.
You tend to be doing more eccentrics,
loaded length and positions.
Not necessarily stuff that's just burning through glucose,
and not stuff that is jacking up your AMPK
and your glucose uptake, so, and it is
a somewhat inflammatory method,
so you are gonna see a step down
in your ability to get that glucose in there
if you're producing a lot of inflammation.
So, keep in mind that when you're doing those protocols,
it's gonna be based off of the volume,
but it's not necessarily going to be super super high, okay?
We already kinda briefly covered this dark orange one here,
this Oxidative Hypertrophy.
It's higher volume than the Metabolic Oxidative,
right, even though it's very similar.
You could argue that because you're using
different positions that maybe you're burning through
a little bit more glucose in the metabolic sets,
'cause you're using more short position exercises,
but the sheer volume of the Oxidative program
is going to make up for that and end up costing more.
The other thing is the second half of that,
it's Oxidative what, it's Oxidative Hypertrophy, right?
So, we're not Metabolic Oxidative we're
maybe using for body comp, so we're gonna be more
on the conservative side, while we're in Hypertrophy
the last thing we want to do
is be conservative with the carbohydrates.
We want to, we wanna be on the more aggressive side
with those, if we've done, like I said, if we've done our
due diligence and we got this person metabolically ready
to handle carbohydrates, we wanna try and be aggressive,
here, 'cause that's gonna maximize
the anabolic effect there, right?
Now with Oxidative Hypertrophy we may time
those nutrients differently as we
kind of talked about earlier in the course,
but it's still gonna be fairly high in carbohydrates, right?
Could you go down? Yes, but not a lot, right?
Not a lot, right?
Otherwise, what's gonna happen is your recovery
is gonna suffer massively, and you're not gonna
be able to sustain that.
It's hard enough to be able to sustain performance
in an Oxidative Hypertrophy protocol anyway,
which is why they're one of the shortest lived
training cycles that you can do.
But, it definitely will be shorter
if you don't have enough carbohydrates, right?
Definitely not a low-carb.
No Oxidative Hypertrophy protocols
on like a Keto style diet, right?
So, next we get into the Neuro programs.
We kinda have our two down here, and there's a lot
of different Neuro programs that we talked about,
but like from a metabolic standpoint
they don't really differ, right?
So, speed versus acceleration versus deceleration
are not drastically changing energy demand.
So, the only thing is gonna be when
you're doing intensity-based work,
which is where you're doing just a lot of very heavy loads.
You're obviously gonna have more,
you're gonna expend more energy,
burn more glucose, and whatnot.
And there is going to be, the need for
a little bit more nutrition to recover
and maintain those quality contractions.
Whereas when you're doing performance-based work,
where we're focusing on speed, or specific training
qualities like in terms of performance,
those things, because you're not working
as high of intensity from a load perspective,
not gonna be expending as much fuel,
or as much carbohydrate, and so these could come down.
So when we're looking at these Neuro phases,
this is another area where when body comp
is also kind of a side goal, if you will,
where carb cycling can really be advantageous.
Because I can afford not to have a ton of carbohydrates,
and then periodically load them if I'm doing one
of these phases and I'm also focusing on body composition.
So, you tend to not need as many carbohydrates on a day,
and not need as many carbohydrates
to replenish the glycogen.
Now, keep in mind when it comes to all outperformance
that the fuller your glycogen levels are,
the better you are going to perform.
Now, so that could give you the thought process
of, well, I should have higher carbohydrates
during a neurological phase.
Well, not necessarily, especially if it's a training phase.
Especially, if it's not a competition type thing, right?
Now, obviously, if you're power-lifting,
and you're going into that meet,
you want to have full glycogen levels for that meet,
or weightlifting competition, or performance sporting event,
or whatever it may be.
You wanna have full glycogen levels going into that event.
From a training perspective, if you're training
for those specific sports, yeah, you're gonna have
better all training quality, if you're glycogen levels
are full more often.
Doesn't mean that 365 days a year you need
to have full glycogen levels, it just means that
the majority of your time you would like to have
at least mostly full glycogen levels when you
are doing your intensity-based training.
But, that being said, it doesn't take as much
to fill them, because you are not depleting them as much,
and then when we're doing a Neuro phase as a deload,
or break, or as a way of just kind of actually getting
the neurological adaptations, we don't necessarily need
to be topping off that glycogen, because our overall goal
is not a performance goal.
We're using a Neuro phase within a hypertrophy goal,
or body composition goal and, therefore,
we're not so much concerned that we're setting
all the best possible PR during that Neuro phase.
We're more so concerned about using this Neuro phase
to contribute to our long-term goal.
So, it's like, alright, we're getting better
at contracting more motor units and higher
threshold muscle fibers, and managing compound lifts.
All the good things, getting better motor patterns.
All the good things that come with a Neuro program,
but we're not necessarily concerned about
the actual performance marker, like how many pounds
was I able to lift, right, because it's like, well, yeah,
if you were little bit more full in terms of glycogen,
could you have maybe put more, 10 more pounds on the squat?
Possibly, but doesn't matter when our goal
isn't actually how many pounds you put on the squat.
It's really just the effect in the way
that's contributing to the overall program,
then if body composition is a part of that,
or glucose and insulin sensitivity or whatever is a part
of that, decreasing inflammation is a part of that.
Maybe in this particular phase,
I don't have to worry about being top.
I could be more conservative with
the carbohydrates versus trying to be aggressive
if I actually am concerned about the performance marker
within that neurological phase, right?
So, I hope that kinda gives you guys
a, just a general picture before we go through all
of these individually, and all the things
to consider, of just kinda how these compare
to each other from a carbohydrate perspective, right?
And so, we will go through the other micro
or macronutrients with these, as well.