Q&A with Chris Tuttle

[ChrisTuttle]

Chris you planning on being at the Arnold this year for the Cage and ABC?

That is only if they send me. I do have a couple of clients competing in the Arnold Am but we will see.

[s4rgonnn]

Glad to see you here.

[ChrisTuttle]

Glad to see you here.

Thanks!

[Tony Montgomery]

Awesome to see you on here with Q&A's Chris,

After a prep diet or a mini cut, what is your weight gain/reverse dieting approach following that? Do you go into a higher calorie push to reap the benefits of the nutrient sensitivty and ability to grow or do you slowly bring the calories back up and try to really focus on staying leaner? Pretty broad question and I know it depends person to person but just a little insight into your philosophy on this would be great.

[ChrisTuttle]

Awesome to see you on here with Q&A's Chris,

After a prep diet or a mini cut, what is your weight gain/reverse dieting approach following that? Do you go into a higher calorie push to reap the benefits of the nutrient sensitivity and ability to grow or do you slowly bring the calories back up and try to really focus on staying leaner? Pretty broad question and I know it depends person to person but just a little insight into your philosophy on this would be great.

First goal is to protect the appetite (keep insulin sensitivity super high) as in keep the body in that mentally hunger state. The appetite post show is generally a false appetite so feeding the messenger often leads to unwanted fat gain. Meaning appetite is far higher than what the body actually NEEDS. I first increase carbs by 50% from what that individual was following and monitor every 5 days on appearance and body weight increases. From there it is a straight progression. Adding only as needed and pulling back if appetite starts to dip but that does not usually happen until the 6-8 week mark. This is a very simplified version.

If weight is climbing 1-2 lbs in 7 days post show, pumps and strength are improving then I change nothing. If greater then I will back off. Keep in mind that some weight will come back on super fast post show in the first week but that is mostly glycogen stores refilling.

[Rex]

Piggybanking of the question you posed to G-Six:

If you had to put together an INTRA training drink from a gas station´s product portfolio, what would it consist of?
It has to provide carbs and aminos and/or whole protein and it has to be at least semi liquid. Homogenity isn´t necessary.

[ChrisTuttle]

Piggybanking of the question you posed to G-Six:

If you had to put together an INTRA training drink from a gas station´s product portfolio, what would it consist of?
It has to provide carbs and aminos and/or whole protein and it has to be at least semi liquid. Homogenity isn´t necessary.

I would say given what is at most gas stations that would impossible unless Im consuming a RTD protein drink during which I would never do. Intra is simple from a gas station in my mind. I would pick up a gatorade or powerade. Unless they had another product that contained some aminos/ bcaas that was watered down. Similr to those vita waters but with aminos!

If they had a RTD protein supplement that was sweet flavored and more of a consistency of "clear liquid" I would water it down with Gatorade/ Powerade with a similar flavor to get as close to a 4/1 ration of carbs to protein. That would be ideal. I have seen them at some gas stations but most carry the thick RTD chocolate which you would never want to consume during a workout.

[ChrisTuttle]

Below is an example of what I was doing 2 weeks out from 2 different shows roughly 6 months apart. My diet at the time was done by Chris Aceto. As you can see different carb amounts and cardio. Ny pro I came into better shape and fuller. Second time around I had to work harder to get into the same shape. This happens quite a bit when the body starts to respond differently. Basing changes off previous preps quite often back fires. The body is always changing. Changes should be made based on what is happening in the hear and now.

2 weeks out Europa

30 mins cardio post workout (moderate) and 20 min fast past cardio PM / 45 min fasting on on off days

Meal 1
2 scoops ISO Whey Vanilla + 5g Universal Creatine mono + 10g Universal Glutamine
1 whole egg
3 pc Gluten free bread (15g carb per slice)
1.5 tbs almond butter

(Meal 2) Post workout meal
10 oz COD
8 asparagus spears
3 UNITVITE
Universal Fish oil 3x

Intra-workout 1 scoop Atomic 7

Meal 3 + 4 + 5
12 oz Chicken or 99% lean ground chicken/ turkey
spinach and tomatoes
1 tsp olive oil

Meal 6
8 oz 90% lean ground beef
large salad


2 weeks out New York pro (6 months Prior Europa )

30 mins cardio easy to moderate pace fasting 5x per week

Meal 1
2 scoops ISO Whey Vanilla + 5g Universal Creatine mono + 10g Universal Glutamine
1 whole egg
4 pc Gluten free bread (15g carb per slice)
1.5 tbs almond butter

(Meal 2) Post workout meal
2 scoops whey isolate
4 pc Gluten free bread (60g carbs)
3 UNITVITE
Universal Fish oil 3x

Intra-workout 1 scoop Atomic 7

Meal 3 + 4
8 oz Chicken or 99% lean ground chicken/ turkey
1 cups rice
Spinach and tomatoes
1 tsp olive oil

Meal 5
8 oz Chicken or 99% lean ground chicken/ turkey
Spinach and tomatoes
1 tsp olive oil

Meal 6
8 oz 90% lean ground beef
large salad

[Rex]

I would say given what is at most gas stations that would impossible unless Im consuming a RTD protein drink during which I would never do. Intra is simple from a gas station in my mind. I would pick up a gatorade or powerade. Unless they had another product that contained some aminos/ bcaas that was watered down. Similr to those vita waters but with aminos!

If they had a RTD protein supplement that was sweet flavored and more of a consistency of "clear liquid" I would water it down with Gatorade/ Powerade with a similar flavor to get as close to a 4/1 ration of carbs to protein. That would be ideal. I have seen them at some gas stations but most carry the thick RTD chocolate which you would never want to consume during a workout.

Thanks for your response.

Do you consider a 4:1 ratio from carbs to protein optimal for everybody (offseason scenario)?

[ChrisTuttle]

Thanks for your response.

Do you consider a 4:1 ratio from carbs to protein optimal for everybody (offseason scenario)?

It is the ratio for the fastest gastric emptying. Anything greater than that during exercise can slow gastric emptying and can become problematic during extreme exertion for some.

[Rex]

Below is an example of what I was doing 2 weeks out from 2 different shows roughly 6 months apart. My diet at the time was done by Chris Aceto. As you can see different carb amounts and cardio. Ny pro I came into better shape and fuller. Second time around I had to work harder to get into the same shape. This happens quite a bit when the body starts to respond differently. Basing changes off previous preps quite often back fires. The body is always changing. Changes should be made based on what is happening in the hear and now.

2 weeks out Europa

30 mins cardio post workout (moderate) and 20 min fast past cardio PM / 45 min fasting on on off days

Meal 1
2 scoops ISO Whey Vanilla + 5g Universal Creatine mono + 10g Universal Glutamine
1 whole egg
3 pc Gluten free bread (15g carb per slice)
1.5 tbs almond butter

(Meal 2) Post workout meal
10 oz COD
8 asparagus spears
3 UNITVITE
Universal Fish oil 3x

Intra-workout 1 scoop Atomic 7

Meal 3 + 4 + 5
12 oz Chicken or 99% lean ground chicken/ turkey
spinach and tomatoes
1 tsp olive oil

Meal 6
8 oz 90% lean ground beef
large salad


2 weeks out New York pro (6 months Prior Europa )

30 mins cardio easy to moderate pace fasting 5x per week

Meal 1
2 scoops ISO Whey Vanilla + 5g Universal Creatine mono + 10g Universal Glutamine
1 whole egg
4 pc Gluten free bread (15g carb per slice)
1.5 tbs almond butter

(Meal 2) Post workout meal
2 scoops whey isolate
4 pc Gluten free bread (60g carbs)
3 UNITVITE
Universal Fish oil 3x

Intra-workout 1 scoop Atomic 7

Meal 3 + 4
8 oz Chicken or 99% lean ground chicken/ turkey
1 cups rice
Spinach and tomatoes
1 tsp olive oil

Meal 5
8 oz Chicken or 99% lean ground chicken/ turkey
Spinach and tomatoes
1 tsp olive oil

Meal 6
8 oz 90% lean ground beef
large salad

That´s great insight. Thanks for sharing this, Chris.
You´re absolutely right. Preparing for a show has nothing to do with weather forecasting...

[Rex]

It is the ratio for the fastest gastric emptying. Anything greater than that during exercise can slow gastric emptying and can become problematic during extreme exertion for some.

Interesting. I didn´t know that. Thanks.

[ChrisTuttle]

Interesting. I didn´t know that. Thanks.

I learned that stuff in my master's program

[ChrisTuttle]

That´s great insight. Thanks for sharing this, Chris.
You´re absolutely right. Preparing for a show has nothing to do with weather forecasting...

Yet so many people fall victim to that. it is nuts!

[Fe-MD]

Below is an example of what I was doing 2 weeks out from 2 different shows roughly 6 months apart. My diet at the time was done by Chris Aceto. As you can see different carb amounts and cardio. Ny pro I came into better shape and fuller. Second time around I had to work harder to get into the same shape. This happens quite a bit when the body starts to respond differently. Basing changes off previous preps quite often back fires. The body is always changing. Changes should be made based on what is happening in the hear and now.

2 weeks out Europa

30 mins cardio post workout (moderate) and 20 min fast past cardio PM / 45 min fasting on on off days

Meal 1
2 scoops ISO Whey Vanilla + 5g Universal Creatine mono + 10g Universal Glutamine
1 whole egg
3 pc Gluten free bread (15g carb per slice)
1.5 tbs almond butter

(Meal 2) Post workout meal
10 oz COD
8 asparagus spears
3 UNITVITE
Universal Fish oil 3x

Intra-workout 1 scoop Atomic 7

Meal 3 + 4 + 5
12 oz Chicken or 99% lean ground chicken/ turkey
spinach and tomatoes
1 tsp olive oil

Meal 6
8 oz 90% lean ground beef
large salad


2 weeks out New York pro (6 months Prior Europa )

30 mins cardio easy to moderate pace fasting 5x per week

Meal 1
2 scoops ISO Whey Vanilla + 5g Universal Creatine mono + 10g Universal Glutamine
1 whole egg
4 pc Gluten free bread (15g carb per slice)
1.5 tbs almond butter

(Meal 2) Post workout meal
2 scoops whey isolate
4 pc Gluten free bread (60g carbs)
3 UNITVITE
Universal Fish oil 3x

Intra-workout 1 scoop Atomic 7

Meal 3 + 4
8 oz Chicken or 99% lean ground chicken/ turkey
1 cups rice
Spinach and tomatoes
1 tsp olive oil

Meal 5
8 oz Chicken or 99% lean ground chicken/ turkey
Spinach and tomatoes
1 tsp olive oil

Meal 6
8 oz 90% lean ground beef
large salad

In a lot of your videos you don't seem opposed to gluten at all. Are you only eating gluten free during contest prep, and in the offseason you eat it much more liberally? Would you actually mind posting up what your offseason diet looks like right now?

As far as the 4:1 ratio of carbs to protein goes, does that include drinks that are only amino acids? SO for example, you would want 10 grams of aminos for 40 grams carbs, or is that only whole proteins?

[ChrisTuttle]

In a lot of your videos you don't seem opposed to gluten at all. Are you only eating gluten free during contest prep, and in the offseason you eat it much more liberally? Would you actually mind posting up what your offseason diet looks like right now?

As far as the 4:1 ratio of carbs to protein goes, does that include drinks that are only amino acids? SO for example, you would want 10 grams of aminos for 40 grams carbs, or is that only whole proteins?

In my opinion i think people overreact to this gluten thing. Just a kick like people cannot eat fruit during prep which is also silly. I mean if you have issues with it sure but if you do not then why cut it out?

The 4:1 ration is from studies with endurance athletes for during and post supplementation that yielded the fastest rate of gastric emptying.

[ChrisTuttle]

In a lot of your videos you don't seem opposed to gluten at all. Are you only eating gluten free during contest prep, and in the offseason you eat it much more liberally? Would you actually mind posting up what your offseason diet looks like right now?

As far as the 4:1 ratio of carbs to protein goes, does that include drinks that are only amino acids? SO for example, you would want 10 grams of aminos for 40 grams carbs, or is that only whole proteins?

Off SEASON DIET:

MEAL 1 (2 UNIVITE)
3 cups wilted spinach
2 cups egg whites
4 Vans Gluten Free waffles (not because of gluten because I like he way they taste)
2 tbs REAL maple syrup
1 banana
6 oz orange juice heavy pulp
2 tbs peanut butter

INTRA WORKOUT
1 scoop Atomic 7
1 scoop Carbo plus
5g creatine
10g glutamine

Meal 2 Post workout
3 scoops Universal Vanilla ISO Whey
2 low fat blueberry muffins

Meal 3,4,5
8 oz Chicken
1 cup white jasmine rice
1 cup wilted spinach or asparagus
1 cup sliced pineapple
1 tsp olive oil

Meal 6
10 oz 90% lean ground beef or sirloin or salmon
large salad
baked potato

[Fe-MD]

Off SEASON DIET:

MEAL 1 (2 UNIVITE)
3 cups wilted spinach
2 cups egg whites
4 Vans Gluten Free waffles (not because of gluten because I like he way they taste)
2 tbs REAL maple syrup
1 banana
6 oz orange juice heavy pulp
2 tbs peanut butter

INTRA WORKOUT
1 scoop Atomic 7
1 scoop Carbo plus
5g creatine
10g glutamine

Meal 2 Post workout
3 scoops Universal Vanilla ISO Whey
2 low fat blueberry muffins

Meal 3,4,5
8 oz Chicken
1 cup white jasmine rice
1 cup wilted spinach or asparagus
1 cup sliced pineapple
1 tsp olive oil

Meal 6
10 oz 90% lean ground beef or sirloin or salmon
large salad
baked potato

awesome! Thanks chris, lightning fast responses.

How much waer is mixed in your intra drink. I know osmolarity/osmolality is important for gastric emptying as well.

[ChrisTuttle]

awesome! Thanks chris, lightning fast responses.

How much waer is mixed in your intra drink. I know osmolarity/osmolality is important for gastric emptying as well.

I check this everyday unless I am traveling for my life is 90% in of front of a computer! HAHA!

About a liter of water

[SMuncey]

Chris, typically I will do fasted cardio in the morning at a 12.5 incline on the treadmill at 3.2 mph, would you consider that high intensity cardio or low intensity? Any advice on preventing shin splints?