Brents anabolic diet and training log

[yabbyshmabby]

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.

[123456123]

pm me on here with any questions you have

won't 202 g protein too much?

[brentbonifasold]

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

[123456123]

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?

[brentbonifasold]

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

[brentbonifasold]

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

[brentbonifasold]

1800 cals
50% protein
20% carbs
30% fat

today is an off day for me

[brentbonifasold]

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

[yabbyshmabby]

How are the energy levels with the new diet?

[brentbonifasold]

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

[exwhyzee]

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!

[yabbyshmabby]

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.

[brentbonifasold]

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!

[Cowmustard]

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!!!

[brentbonifasold]

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

[brentbonifasold]

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

[brentbonifasold]

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

[yabbyshmabby]

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?

[brentbonifasold]

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

[brentbonifasold]

todays workout:

squats 7x135 185 205 255 275 295 315
stiff leg deads 4x135
smith front squats 3x135

[brentbonifasold]

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

[brentbonifasold]

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

[yabbyshmabby]

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.

[brentbonifasold]

didnt get a chance to workout today, i think im gonna wait until sunday or monday to start muy workout

[brentbonifasold]

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

[brentbonifasold]

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

[yabbyshmabby]

So, you're not doing 4 weeks of plan A first?

[brentbonifasold]

So, you're not doing 4 weeks of plan A first?

yes, im doing plan A until i get to atleast 190lbs, maybe 185

[yabbyshmabby]

HAHAHA! Sorry, complete brain fart. I lost track that today is actually Thursday.

[brentbonifasold]

you work alot plus lifting and low carbs, its ok bro i understand