Q&A with Chris "The Technician" Aceto, master guru

[Suprmann]

Hey Chris,
How many exercise do you normally recommend per body part and how many working sets per exercise? Also what would you say is the average amount of time you recommend spending in the gym per body part?
thanks!

[Spacey]

Hi Chris, I just read your article Balanced Blood Sugar Levels For New Fat-Free Muscle Mass, which provided a lot of food for thought.

Based on the paragraph from that article quoted below, I was wondering what adjustments you would recommend for someone who supplements with exogenous insulin.

If you have trouble staying lean following a higher calorie bulking diet, avoid sugar and stick with slower-burning carbs like oats, cream of rye cereal, rye bread, yams, red potatoes and pasta. The reason: bodybuilders with a higher percentage of body fat experience greater insulin surges from eating carbs (compared to leaner bodybuilders). Insulin spikes ultimately cause blood sugar levels to drop, and low blood sugar levels can be catabolic. The insulin surge can also leave you weak, tired, and can, ultimately, elevate catabolic, muscle wasting, hormones.... Moderate insulin secretion can keep blood sugar levels more stable and stable levels are idea for muscle growth and fighting any potential increase in body fat.

I assume that injecting 10ius of exogenous insulin around your workout would cause huge swings in insulin levels, which should lead to catabolism and increased body fat. But my understanding from the many insulin users here and from Milos Sarcev's thread is that taking insulin and eating fast-acting carbs (which would cause a greater spike) actually promotes muscle growth without fat gain. If a bodybuilder takes Humalog immediately pre-workout, for example, do you think that it is possible to avoid a drop in blood glucose levels by eating fast acting carbs during the workout and then returning to a slower-carb/protein diet?

Thanks.

[John Smeton]

Hi Chris,

do you know anything about the ecy stack being better than ec or eca stack? and do you think the aspirin is needed in that eca stack?

ecy=(ephedrine, caffiene, yomhimbine hcl or alpha yohimbine)

[jd olds]

Chris correa is unreal he will win flex pro wow great job with him, would post up his diet for thisprep

[Ivan_ivan]

Chris, what is ur opinion about gh peptides(ghrp2,cjc)???
Thank you.

[Sunnyday]

Great job with Correa. You both nailed it!

[bigRy]

Chris,

when training abs should you use resistance (Weight) or just your bodyweight i.e normal crunches........ Thanks

[James Tucci]

Chris correa is unreal he will win flex pro wow great job with him, would post up his diet for thisprep

Yea yea!!!!!! Please!!!! Would love to see how he literally got that inside out look.

[Chris Aceto]

Chris,

when training abs should you use resistance (Weight) or just your bodyweight i.e normal crunches........ Thanks

use resistance...however, you really need to be able to "feel" the contraction otherwise that means u are going too heavy

[Chris Aceto]

Its same diet i use on or with every bodybuilder

[John Smeton]

Hey Chris,

I am 13 weeks out and have been dieting for 3 weeks now(16 week preparation) like you recommended for someone in my body fat range in your book "Championship Bodybuilding". I have lowered calories, lowered again, lowered again because although I seem to have seem some slight improvements. I am a big believer in changing one thing at a time like you mention a lot to see what is working. Having said that, do you think 300 calories is too low of a drop in one week, if a person feels like results are too slow?

I am going by a Inbody520 machine that tests extracellular water, intracellular water, bmi, bodyfat percent and week one I was 13 % , week two i was 15 and week three 15. This machine has got to be off.

I am just fearful that Ill come in with too much body fat, like my previous two pre contests, and not get ripped. So I could drop calories a bit lower , so I guess to sum this up would you recommend suffering more in the beginning stages with diet?

I have not added cardio in yet as I am a personal trainer and get a lot of "extra-circular activity" so maybe add the cardio in and then drop calories lower, if the cardio does not work. You teach people well in your book and articles and q and A, I seem to have to learn my body more and can only do my best.

[Friendly Milkshake]

No i do not see ANY difference between white and brown rice in terms of changes in fat loss...they are too close to cause any real change in th way u look

would you say the fiber in brown rice is more beneficial during prep than white ?

also, i heard brown rice draws more water in making ya gassy and bloated or something...this true? (im assuming it's fiber content)

[Night_Wolf]

Hey Chris!

What's in your opinion the best diet plan for recomposition type of diet? And what's the best time to eat carbs following that diet (post am cardio, pre weight training, post weight training etc.)

For example if I'm around 7% body fat and want to stay at that, and maintain hardness and vascularity but still want to gain lean muscle mass along the way. (I'm using AAS)
Any tips on cardio in the same scenario? (how long, intensity, how much)

Thanks!

[John Smeton]

What is your take on pasta pre contest?

[Chris Aceto]

i dont think brown vs white rice makes any difference at all what happens is someone comes in ripped eating brown rice and they say " well I ate brown rice" its sort of like in training someone saying " This time I did negatives on side shoulder laterals and thats why i grew" there are WAY too many bigger factors that go into getting lean or growing then small abstract items like " I ate green apples vs red and this year I was diced"