Brents anabolic diet and training log

[brentbonifasold]

did legs today

squats 6 sets
close stance smith front squats 4 sets
old school hacks 4 sets
SL deads 4 sets
smith standing calves 6 sets

32 mins of HIIT follow and will do again later!!

[Cowmustard]

did legs today

squats 6 sets
close stance smith front squats 4 sets
old school hacks 4 sets
SL deads 4 sets
smith standing calves 6 sets

32 mins of HIIT follow and will do again later!!

Hiit following a leg day. Sir, I salute you.

How you liking the IF dieting??? I have thought about trying it with keto. Would you recomend it for someone who likes two a days MMA style?

[brentbonifasold]

Hiit following a leg day. Sir, I salute you.

How you liking the IF dieting??? I have thought about trying it with keto. Would you recomend it for someone who likes two a days MMA style?

i love the IF approach, its more satifying eating 3 large meals a day instead of 6 small meals, also fasted training is great, i actually have more energy and get better pumps!! i would recommend to try it, find out if its for you or not

[brentbonifasold]

did abs today

hanging leg raise/ side raise 75 reps
supersetted with lying leg raises 100 reps
side crunches 50 reps
side crunch leg raise 50 reps
crunches 100 reps

so 375 total reps for abs

followed up with a 45 min walk

still have HIIT to do to day, atleast 1 time, maybe 2 depending on how i feel

[rob2093124]

did abs today

hanging leg raise/ side raise 75 reps
supersetted with lying leg raises 100 reps
side crunches 50 reps
side crunch leg raise 50 reps
crunches 100 reps

so 375 total reps for abs

followed up with a 45 min walk

still have HIIT to do to day, atleast 1 time, maybe 2 depending on how i feel

i don't know how you have energy/time to do so much working out lol. lucky. i'm surprised you haven't noticed any negatives from overtraining your CNS. i guess you aren't

[brentbonifasold]

i don't know how you have energy/time to do so much working out lol. lucky. i'm surprised you haven't noticed any negatives from overtraining your CNS. i guess you aren't

im on disabilty for my bipolar disorder, i just study the bible and workout all day, that why i do atleast an hour of cardio a day on my bulk becasue i have a pretty sendentary lifestyle!! The Lord created me with bipolar disorder but he also made it where i dont have to work and can workout as i please!!

Im very blessed!

[Cowmustard]

im on disabilty for my bipolar disorder, i just study the bible and workout all day, that why i do atleast an hour of cardio a day on my bulk becasue i have a pretty sendentary lifestyle!! The Lord created me with bipolar disorder but he also made it where i dont have to work and can workout as i please!!

Im very blessed!

you sir have given me a new goal in life. jk. Jelly of the workout situation though.

[brentbonifasold]

Jelly of the workout situation though.

yeah its pretty awesome!!

[brentbonifasold]

did back and rear delts today

pull ups 31 reps
traditional deads 5 sets
bb rows 4 sets
leaning db rows 4 sets
bentover raises 4 sets

32 mins of HIIT

later i will do 25-40 yard sprints with 15 secs rest between each sprint

[DustyChicago]

Dude, your progress is amazing, and judging from where you started, I think you may have some advice for me. I've recently began experimenting with IF after being on 5-7 meals daily for years.

Would you mind posting a bit more of your IF protocol and training regiment. I mean, as opposed to a log, just let me know the times you eat and train on a weekly basis.

Sorry for a lazy post.

[brentbonifasold]

Dude, your progress is amazing, and judging from where you started, I think you may have some advice for me. I've recently began experimenting with IF after being on 5-7 meals daily for years.

Would you mind posting a bit more of your IF protocol and training regiment. I mean, as opposed to a log, just let me know the times you eat and train on a weekly basis.

Sorry for a lazy post.

train fasted from 1030-1130am then 30 mins of HIIT
meal 1 @ 12pm 1352 cals
meal 2 @ 4pm 920 cals
meal 3 @ 8pm 455 cals

16/8 protocol

I love this set up way better then eating smaller meals!

also, training fasted is amazing, more energy and beleive it or not better pumps!

[DustyChicago]

Thanks Brent... unfortunately, training in the AM has not been a possibility for me, but that may change this summer and I hope to receive the added benefit of HIIT through the day.

Speaking of, I just resumed HIIT to every day I lift as opposed to once every two weeks. My current protocol has me sprinting uphill for a minute then walking for 90 seconds and I'll in 3 to 5 rounds with a five minute warm up on each end. What's your protocol look like for HIIT?

[yabbyshmabby]

train fasted from 1030-1130am then 30 mins of HIIT
meal 1 @ 12pm 1352 cals
meal 2 @ 4pm 920 cals
meal 3 @ 8pm 455 cals

16/8 protocol

I love this set up way better then eating smaller meals!

also, training fasted is amazing, more energy and beleive it or not better pumps!

Fasting, huh? I basically eat when I'm hungry, but keep it restricted to a set amount of cals/day. I don't know if I could pull the trigger on fasting.

[brentbonifasold]

Fasting, huh? I basically eat when I'm hungry, but keep it restricted to a set amount of cals/day. I don't know if I could pull the trigger on fasting.

i love it! eating 3 big meals is way more satisfying than eating 5-6 smaller meals. when i was eating 5-6 smaller meals i never felt like i was eating enough, not now, im fully satisfied till my next meal!

[yabbyshmabby]

^That's basically what I do anyways. I guess I was thinking that you fasted and ate one or two big meals.....which I do quite a bit on the weekends.

[brentbonifasold]

^That's basically what I do anyways. I guess I was thinking that you fasted and ate one or two big meals.....which I do quite a bit on the weekends.

i fast from 8pm-12pm

[brentbonifasold]

Thanks Brent... unfortunately, training in the AM has not been a possibility for me, but that may change this summer and I hope to receive the added benefit of HIIT through the day.

Speaking of, I just resumed HIIT to every day I lift as opposed to once every two weeks. My current protocol has me sprinting uphill for a minute then walking for 90 seconds and I'll in 3 to 5 rounds with a five minute warm up on each end. What's your protocol look like for HIIT?

3-4 mins of high intensity punches/ kicks combos followed by short 10-15 second rest periods

[Cowmustard]

3-4 mins of high intensity punches/ kicks combos followed by short 10-15 second rest periods

I like the idea man, Today I taught a kid's martial arts class. I had them do some Hiit runs to just wear them out.

[zpm]

Hey brent,I would like some cliffs on this thread :

has it worked on gaining mass with 30g carbs/week +carbups on weekends?

[yabbyshmabby]

I like the idea man, Today I taught a kid's martial arts class. I had them do some Hiit runs to just wear them out.

My son (8 years old) started wrestling last year. Greatest thing ever! After practice he's spent. I can appreciate the wear out factor.

[Cowmustard]

My son (8 years old) started wrestling last year. Greatest thing ever! After practice he's spent. I can appreciate the wear out factor.

dude it makes them so much easier to work with!!!!

[brentbonifasold]

Hey brent,I would like some cliffs on this thread :

has it worked on gaining mass with 30g carbs/week +carbups on weekends?

if you deplete the muscles through the week, then do a depletion workout on friday, then start the carb load then you will atleast build the muscle back that may had been lost while being in ketosis, you may build muscle also

[brentbonifasold]

did legs and arms today:

db rotational lunges 4 sets
1 leg squats 4 sets
bb curls 5 sets
hammers 2 sets
cg bench 5 sets
lying french press 2 sets

32 mins of HIIT, I will either do this again today or take a 45 min walk, we will see how i feel my legs are sore from the sprints on wed and thurs!

[zpm]

if you deplete the muscles through the week, then do a depletion workout on friday, then start the carb load then you will atleast build the muscle back that may had been lost while being in ketosis, you may build muscle also

nvm that,i was wondering if you used this method solely for the purpose of gaining @ caloric surplus.I dont care about cutting.

[brentbonifasold]

nvm that,i was wondering if you used this method solely for the purpose of gaining @ caloric surplus.I dont care about cutting.

no i havent sorry

[brentbonifasold]

did abs today:

hanging leg raises 50 reps
lying leg raises 50 reps
figure four crunch 80 reps
side cruch leg raise 100 reps
crunches 100 reps

so 380 total reps

will go for a 45 min walk today

only did 1 HIIT session yesterday, body was just tore down!

[Cowmustard]

so got some questions about IF bro. Do you workout first thing in the morning??? If so, what do you eat or take afterword???

[brentbonifasold]

so got some questions about IF bro. Do you workout first thing in the morning??? If so, what do you eat or take afterword???

wake up at 830am

train fasted from 1030-1130am then 30 mins of HIIT

meal 1 @ 12pm 1352 cals post workout
7.5g fat
206g carbs
102g protein

meal 2 @ 4pm 920 cals
20g fat
102g carbs
120g protein

meal 3 @ 8pm 455 cals
8.5g fat
12g carbs
81.5g protein


16 hour fast with an 8 hour feeding window

[brentbonifasold]

did chest shoulder trap:

inclines press 4 sets
bench press 4 sets
inclines flyes 4 sets
overhead press 5 sets
bb shrugs 5 sets

32 mins HIIT will do again later

[Cowmustard]

did chest shoulder trap:

inclines press 4 sets
bench press 4 sets
inclines flyes 4 sets
overhead press 5 sets
bb shrugs 5 sets

32 mins HIIT will do again later

no dips, lame :P Imma do another dash/strike HIIT tomorrow