T NATION | Newest in Training
The Intelligent & Relentless Pursuit of Muscle™
Live Coaching: Monday



Performance is Key to Proper Training and Nutrition!


When evaluating if what you're doing in the gym is enough, just right, or too much, you should always use performance as your measuring stick.

Anything that decreases performance -- to me that means anything that makes you lose explosiveness and rep quality -- should be dropped from the program.

We can use the same measuring stick when it comes to nutrition. I do not believe in ''diets'' anymore. To me a diet is when you plan in advance what you have to eat, day-in and day-out. That just doesn't work and actually kills the metabolism over time. The fact is that you cannot account for what the body will need on a daily basis.

You should eat for what you are going to do, and to recover from what you just did. Give the body enough fuel and repair material to perform at an optimum level on a daily basis, but not so much that you're gaining fat.

It's simple:


1) If performance is solid on a daily basis and improving, and you're getting leaner, you are hitting the perfect spot.

2) If performance is solid on a daily basis and improving, and your body fat is staying the same, you're pretty darn close to perfection. In fact, some people will be more than happy to stay there, while others might want with only a slight caloric decrease to reach that perfect spot.

3) If performance is solid on a daily basis and improving, but you're adding a small amount of body fat, you should try to decrease caloric intake a bit and see if you can get the same performance without the fat gain.

4) If performance is solid on a daily basis and improving, but you're adding a lot of fat, well, time to adjust your clock. Adding a lot of body fat is not acceptable and will actually lead to a decrease in performance eventually.

5) If performance is hit and miss or decreasing, and your body fat is dropping, you should increase your fuel intake (carbs mostly), especially pre-workout, but also in the first meal post-workout (about 75% added pre-workout and 25% added post). I know that getting super lean is addictive, but if performance goes down so does your muscle mass.

6) If performance is hit and miss or decreasing, and your body fat is stable, you should increase your fuel intake (again, mostly carbs), mostly pre-workout.

7) If performance is hit and miss or decreasing, and your body fat is going up, you are not on Indigo-3G! Seriously, the problem is either improper training or making bad food choices -- getting in too many calories and not enough quality nutrients.

-- Christian Thibaudeau

Questions about training, diet, or supplements to maximize your Indigo-3G experience? Spill them below!


Indigo Resources:


Store Page and Autoship Info

Original Indigo-3G Article

What To Expect

Basic Carb Guide

Workout Nutrition Protocols

Things to Avoid While on Indigo-3G


701 Comments