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  1. #661
    Registered User yabbyshmabby's Avatar
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    Originally Posted by brentbonifasold View Post
    well the wife has talked me into doing the insanity program with her, might as well i paid $120 for it, so im gonna give it a go, the diet and everything, i wil post my diet later
    Either way, it'll kick your butt. Knock it out. I don't think I'm ready for insanity yet.
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  2. #662
    Registered User 123456123's Avatar
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    Originally Posted by brentbonifasold View Post
    pm me on here with any questions you have
    won't 202 g protein too much?
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  3. #663
    A disciple of Jesus brentbonifasold's Avatar
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    so i have been back and forth in which route i want to take to lose 20lbs by may 7, i have thought about the insanity program, TNT, bodyopus, tkd, and i have finnaly settle in on which program will me there the quickest, and the program is........................The ultimate diet 2.0 its basically a ckd

    started the ud2 yesterday and have depleted all my muscles, next week i will post my depletion workouts. here is what my week looks like:

    mon/tues depletion wokout low cals and carbs

    wed/thurs cardio intervals and ss low cals low carbs

    fri full body tension wokout from noon to 1pm begin carb loading

    sat power workout at noon to 1pm or so continue carb loading

    sunday HIIT low cal and carbs
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  4. #664
    Registered User 123456123's Avatar
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    Originally Posted by brentbonifasold View Post
    so i have been back and forth in which route i want to take to lose 20lbs by may 7, i have thought about the insanity program, TNT, bodyopus, tkd, and i have finnaly settle in on which program will me there the quickest, and the program is........................The ultimate diet 2.0 its basically a ckd
    started the ud2 yesterday and have depleted all my muscles, next week i will post my depletion workouts. here is what my week looks like:
    mon/tues depletion wokout low cals and carbs
    wed/thurs cardio intervals and ss low cals low carbs
    fri full body tension wokout from noon to 1pm begin carb loading
    sat power workout at noon to 1pm or so continue carb loading
    sunday HIIT low cal and carbs
    Hi guy .how to go back to ketosis after carb-up?
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  5. #665
    A disciple of Jesus brentbonifasold's Avatar
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    hello all, my diet consist of:

    1800 cals
    50% protein
    20% carbs
    30% fat

    deadlifts 6x135 185 205 225 246 265
    pullups 4x5
    bb rows 5x95 115 135 155 175
    bb curls 4 45 65 85 45
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  6. #666
    A disciple of Jesus brentbonifasold's Avatar
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    Originally Posted by 123456123 View Post
    Hi guy .how to go back to ketosis after carb-up?
    the quickest way to get back into ketosis after the carbs load is dont eat any carbs for 2 days, eat just protein and fats.....in my opinion your too young to be on a low carbs diet, you body is still deveopling at 16 yedars old and you need carbs, so in my opinion you diet should be 40% protein 40% carbs and 20% fat just my opinion
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  7. #667
    A disciple of Jesus brentbonifasold's Avatar
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    1800 cals
    50% protein
    20% carbs
    30% fat

    today is an off day for me
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  8. #668
    A disciple of Jesus brentbonifasold's Avatar
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    1800 cals
    50% protein
    20% carbs
    30% fat


    todays workout

    inclines flyes 3x30
    dips 3 sets
    push press 5x45 95 115 135 155
    bb shrugs 5x135 185 225 305 135
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  9. #669
    Registered User yabbyshmabby's Avatar
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    How are the energy levels with the new diet?
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  10. #670
    A disciple of Jesus brentbonifasold's Avatar
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    Originally Posted by yabbyshmabby View Post
    How are the energy levels with the new diet?
    well, i take medicine foer my bipolar disorder every night , and about 3 months ago my dr changed my meds, and the medicine i take at nights wipes me out and i end up sleeping for 11 hours, so my energy levels are low,s o just today i called him and asked one of his assistants if i could split my meds up and take half in the morning and half at night
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  11. #671
    Registered User exwhyzee's Avatar
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    Originally Posted by brentbonifasold View Post
    bb shrugs 5x135 185 225 305 135
    wow! thats a lot of weight I think my hands would fall off lol

    keep up the good work!
    GOAL is to be the best I have ever been in my life. Lose Fat Gain Muscle!.

    --------------------
    1/9/12 209
    4/13/12 179
    4/27/12 172
    6/2/12 160
    Follow my current Transformation!! or let me know about yours

    http://forum.bodybuilding.com/showthread.php?t=142832321 - First Log Finished!!
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  12. #672
    Registered User yabbyshmabby's Avatar
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    Originally Posted by brentbonifasold View Post
    well, i take medicine foer my bipolar disorder every night , and about 3 months ago my dr changed my meds, and the medicine i take at nights wipes me out and i end up sleeping for 11 hours, so my energy levels are low,s o just today i called him and asked one of his assistants if i could split my meds up and take half in the morning and half at night
    I hear you about the sleep thing. I rarely get enough sleep because I'm up early during the week for work and the kiddos still wake up @ 6:00 AM on the weekends.
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  13. #673
    A disciple of Jesus brentbonifasold's Avatar
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    havent been able to workout this week, just havent been motivated, but im about to do an olympic weight lifting program starting on monday, it will be a 3 day per week program, i cant wait, ive always wanted to get into olympic weightlifting, just didnt know where to start, so i came across a program that was on sale and its gonna teach me all about it, so i will be posting regularly starting on monday till then god bless!
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  14. #674
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    Originally Posted by brentbonifasold View Post
    havent been able to workout this week, just havent been motivated, but im about to do an olympic weight lifting program starting on monday, it will be a 3 day per week program, i cant wait, ive always wanted to get into olympic weightlifting, just didnt know where to start, so i came across a program that was on sale and its gonna teach me all about it, so i will be posting regularly starting on monday till then god bless!
    the powa clean is amazing!!!
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  15. #675
    A disciple of Jesus brentbonifasold's Avatar
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    havent got my olympic program yet, so here is what i ddi today:

    squats 6x 135 185 205 275 295 305
    deads 6x 135 185 225 275 295 315
    good mornings 3x95 105 115
    leg raises 3x15

    todays is low carbs and cals
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  16. #676
    A disciple of Jesus brentbonifasold's Avatar
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    todays workout

    bench 6x 135 155 155 185 205 220
    push press 5x 95 115 135 155 155
    close grip bench 3x95 115 135
    pull ups 3x5
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  17. #677
    A disciple of Jesus brentbonifasold's Avatar
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    todays workout

    inclines press 6x135 145 165 185 205 225
    bench press 5x185 185 195 205 205
    Millitary press 4x95 115 135 135
    side raises 4x12 with 20lb db

    this was done in my home gym
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  18. #678
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    Originally Posted by brentbonifasold View Post
    todays workout

    inclines press 6x135 145 165 185 205 225
    bench press 5x185 185 195 205 205
    Millitary press 4x95 115 135 135
    side raises 4x12 with 20lb db

    this was done in my home gym
    For your benches, inclines and military press, do you have a machine style home gym, or are you working with free weights/barbells?
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  19. #679
    A disciple of Jesus brentbonifasold's Avatar
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    Originally Posted by yabbyshmabby View Post
    For your benches, inclines and military press, do you have a machine style home gym, or are you working with free weights/barbells?
    free weights
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  20. #680
    A disciple of Jesus brentbonifasold's Avatar
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    todays workout:

    squats 7x135 185 205 255 275 295 315
    stiff leg deads 4x135
    smith front squats 3x135
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  21. #681
    A disciple of Jesus brentbonifasold's Avatar
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    hello, just been maintaining here as of late but im about to start a diet and training program on may 14 after i get back from vaction and i will be starting a new thread, im gonna do the ultimate diet 2.0 ive did the diet before and got decent results, but i was already in pretty good shape, this time it will be like starting all over again, so the results should be good, ive just got to stay motivated and disciplined, anyways ill post the link to my new log when i start it, till next time god bless
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  22. #682
    A disciple of Jesus brentbonifasold's Avatar
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    well i was gonna start a new thread, but ive decided tyo just keep this thread.

    i started the TNT (targeted nutrition tactics) plan A today, which is a ketogenic diet basically for the first 4 weeks i will be consuming just vegetables for carbs with no carb ups, after this intial 4 weeks, i will them decide if i wanna stick with plan A for another couple weeks or go to one of the other plans.

    starting weight 210lbs
    goal weight 180 lbs

    i figure the first 4 weeks i should lose 12-15lbs


    i will be back tomorrow with my workouts
    Last edited by brentbonifasold; 05-15-2012 at 02:15 PM.
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  23. #683
    Registered User yabbyshmabby's Avatar
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    Originally Posted by brentbonifasold View Post
    well i was gonna start a new thread, but ive decided tyo just keep this thread.

    i started the TNT (targeted nutrition tactics) plan A today, which is a ketogenic diet basically for the first 4 weeks i will be consuming just vegetables for carbs with no carb ups, after this intial 4 weeks, i will them decide if i wanna stick with plan A for another couple weeks or go to one of the other plans.

    starting weight 210lbs
    goal weight 180 lbs

    i figure the first 4 weeks i should lose 12-15lbs

    i have a 90 day at home strength and conditioning program that im gonna do starting 2morrow, its 5 days per week for the first 8 weeks, then it goes to 4 days per week, here are the phases

    weeks 1-4 endurance phase
    weeks 5-8 strength phase
    weeks 9-12 power phase

    i will be back tomorrow with my workouts
    Good luck man! I'll try to keep regular posts from now on. Let me know if you have any questions.
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  24. #684
    A disciple of Jesus brentbonifasold's Avatar
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    didnt get a chance to workout today, i think im gonna wait until sunday or monday to start muy workout
    Last edited by brentbonifasold; 05-15-2012 at 03:34 PM.
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  25. #685
    A disciple of Jesus brentbonifasold's Avatar
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    tnt diet is going good, 3 day of low carbs, been eating alot of peppers and raw broccoli and caluerflauer, cant waitto start my workout on Im gonna be doing the stronglifts 5x5 program, im gonna go light for the first 4-6 weeks to get my body use to lifting sinces its been roughly 6 months since ive been on a regular lifting program, cxant wait though
    Drug free for life!!! My cardio is at ELITE levels!

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  26. #686
    A disciple of Jesus brentbonifasold's Avatar
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    i weighed 210 on saturday morning but ate a boat load of carbs saturday and sunday and weighed 214 on monday morning, this morning i weighed 211lbs so im down 3 lbs since monday morning
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  27. #687
    Registered User yabbyshmabby's Avatar
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    So, you're not doing 4 weeks of plan A first?
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  28. #688
    A disciple of Jesus brentbonifasold's Avatar
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    Originally Posted by yabbyshmabby View Post
    So, you're not doing 4 weeks of plan A first?
    yes, im doing plan A until i get to atleast 190lbs, maybe 185
    Drug free for life!!! My cardio is at ELITE levels!

    overall goal is 185lbs 7% bf
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  29. #689
    Registered User yabbyshmabby's Avatar
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    HAHAHA! Sorry, complete brain fart. I lost track that today is actually Thursday.
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  30. #690
    A disciple of Jesus brentbonifasold's Avatar
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    you work alot plus lifting and low carbs, its ok bro i understand
    Drug free for life!!! My cardio is at ELITE levels!

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