Brents anabolic diet and training log

[brentbonifasold]

today was the plyometric cardio circuit on insanity and it was insane working for 2.5-4 mins at a time with short 30 second rest periods for 25 mins!

[rustybones]

Good log, alot of info

[yabbyshmabby]

today was the plyometric cardio circuit on insanity and it was insane working for 2.5-4 mins at a time with short 30 second rest periods for 25 mins!

How are your energy levels through the plyo circuit?

[brentbonifasold]

How are your energy levels through the plyo circuit?

they were good, but im changing my program, insanity is just too much cardio and ill end up losing muscle so im gonna do insanity 3 days per week and lift 3 days per week.

TNT lifestyle plan a is going good so far

[Cowmustard]

they were good, but im changing my program, insanity is just too much cardio and ill end up losing muscle so im gonna do insanity 3 days per week and lift 3 days per week.

TNT lifestyle plan a is going good so far

I'll second the insanity muscle burn

alright broski, I've been asking myself a question that you just might be the best person to help me think about.

-hiit striking (15s hi, 60s low)
-how many times a week do you think I could pull that off without negative reprecussions
-my body doesn't wear out from it like it would with a 15/60 hiit sprint
-i love the rush of blasting the bag for a short duration, oddly enough it is really helping my tech and general mindset as well.
-i have also thought about make it part of a circuit workout(so as not to fry the CNS),
-your thoughts???

[brentbonifasold]

I'll second the insanity muscle burn

alright broski, I've been asking myself a question that you just might be the best person to help me think about.

-hiit striking (15s hi, 60s low)
-how many times a week do you think I could pull that off without negative reprecussions
-my body doesn't wear out from it like it would with a 15/60 hiit sprint
-i love the rush of blasting the bag for a short duration, oddly enough it is really helping my tech and general mindset as well.
-i have also thought about make it part of a circuit workout(so as not to fry the CNS),
-your thoughts???

i do my stking HIIT on a 2 mins on 1 min off working up to 3 or 4 mins on 10-15 secs off, but thatas at peak, i would start at 60 seconds on 60-90 secs off

[brentbonifasold]

one week down on plan A of the tnt diet and im loving the foods that im able to eat, veggies for carbs for the next 3 weeks then im gonna go on to plan c pretty sure

[Cowmustard]

i do my stking HIIT on a 2 mins on 1 min off working up to 3 or 4 mins on 10-15 secs off, but thatas at peak, i would start at 60 seconds on 60-90 secs off

How many times a week???

[yabbyshmabby]

one week down on plan A of the tnt diet and im loving the foods that im able to eat, veggies for carbs for the next 3 weeks then im gonna go on to plan c pretty sure

It's good to see that you're enjoying TNT! I'm considering Plan C as well.

[brentbonifasold]

How many times a week???

3 days a week

[brentbonifasold]

It's good to see that you're enjoying TNT! I'm considering Plan C as well.

im also gonna do the advanced workout recommended in the book, but with subbing some exercises, like tthe first workout has bulgarian split squats and im gonna do barbell squats instead, gonna rest the recommended time between sets and gonna adhere to the 3 secs down 1 sec pause and up at fast as possible rep speeds

[brentbonifasold]

this is the TNT advanced workout plan

workout a

3 secs down 1 sec pause and up at fast as possible rep speeds

bulgarian split squat 3x 8 45 65 85 90 sec rest between sets
bentover bb rows 3x8 95 60 secs rest
bench press 3x8 95 115 135 60 secs rest
planks 3x60 secs 60 secs rest
pullups 3x5 4 4 60 secs rest

those shorter rest periods really keeps your heart rate up so i got a good cardio workout today as well, so i see why cardio is optional on this program, but im gonna do cardio 2 times a week perscribed by the book, so tomorrow i will be doing 4 high intesity intervals of 30 secs on 90 secs off

[123456123]

Hello everyone, I will be tracking my Diet and training over the course of the next 12-16 weeks. I will be following the anabolic diet and superhero workout….
about me
age 31
ht 5′9.5" wt 188lbs
bf probably 15-16%
My goal is to be at 7% bf and about 185lbs, and Im gonna get in the best shape of my life naturally!!!
Diet macros sun-thurs
2525 cals, 181g fat, 22g carbs, 202g pro
65%f-4%c-32%p
Fri and sat i will experiment with carb loads, so anywhere from a 1 hour carb load to a 48 hour carb load
The first 12 days of the diet will be clean with no carb loads..
any tips on diet, training, carb loads, or anything pertaining to the diet are very welcomed and appriciated!!
I will be posting daily food intake and training, and will add pics throughout.

hey guy! do you have QQ?

[yabbyshmabby]

this is the TNT advanced workout plan

workout a

3 secs down 1 sec pause and up at fast as possible rep speeds

bulgarian split squat 3x 8 45 65 85 90 sec rest between sets
bentover bb rows 3x8 95 60 secs rest
bench press 3x8 95 115 135 60 secs rest
planks 3x60 secs 60 secs rest
pullups 3x5 4 4 60 secs rest

those shorter rest periods really keeps your heart rate up so i got a good cardio workout today as well, so i see why cardio is optional on this program, but im gonna do cardio 2 times a week perscribed by the book, so tomorrow i will be doing 4 high intesity intervals of 30 secs on 90 secs off

Yeah, TNT really pushes anaerobic cardio and HIIT because of it's ability to burn fat without sacrificing muscle mass.

[brentbonifasold]

Yeah, TNT really pushes anaerobic cardio and HIIT because of it's ability to burn fat without sacrificing muscle mass.

sore from those planks , havent did those in awhile

[brentbonifasold]

hey guy! do you have QQ?

what is QQ?

[brentbonifasold]

did 4 intervals of 30 secs on 90 secs off HIIT today on the exercise bike

[Cowmustard]

sore from those planks , havent did those in awhile

best ab exercise period. (no brosci).

[brentbonifasold]

todays workout: 3 secs down 1 sec pause explode up

front squat ss seated rows 2x20 30 sec rest between each exercise
good morning ss pushups 2x20 30 sec rest between each exercise
standing millitary 2x15,12 60 sec rest
pullups 2x5,4 45 sec rest
leg raises 2x15 45 secs rest

[123456123]

what is QQ?

A kind of communication software，Similar to MSN

[brentbonifasold]

A kind of communication software，Similar to MSN

no i dont have it

[123456123]

no i dont have it

would I get in touch with you ? Your height and weight are a little similar to me . I want you to teach me something.

[brentbonifasold]

would I get in touch with you ? Your height and weight are a little similar to me . I want you to teach me something.

pm me on here with any questions you have

[brentbonifasold]

today i did a machine circuit at the gym tonight i will do insanity plyometric cardio circuit witht he wifey, switched over to the insanity diet

[Cowmustard]

today i did a machine circuit at the gym tonight i will do insanity plyometric cardio circuit witht he wifey, switched over to the insanity diet

there's an 'insanity' diet, sounds insane...... kuk kuk kyuk. but yea the dvd's are killing it for me. Good luck!!!

[yabbyshmabby]

there's an 'insanity' diet, sounds insane...... kuk kuk kyuk. but yea the dvd's are killing it for me. Good luck!!!

lolzed a little

[brentbonifasold]

well ive decided to stick with the TNT diet because the insanity diet only made me more hungry, carbs only make me hungrier!

[yabbyshmabby]

well ive decided to stick with the TNT diet because the insanity diet only made me more hungry, carbs only make me hungrier!

I don't want you to get into a huge amount of detail, but what was the insanity diet all about?

[brentbonifasold]

I don't want you to get into a huge amount of detail, but what was the insanity diet all about?

basically it was a balanced diet, probably 50% carbs 35% protein and 15% fat basically to fuel the max interval training which is 2 1/2 TO 4 mins of high intensity exercise with 30 secs break, the nutritiobn book that came with insanity specifically said not to do low3 cals or low carbs while doing insanity, which is why im not doing it

[brentbonifasold]

basically it was a balanced diet, probably 50% carbs 35% protein and 15% fat basically to fuel the max interval training which is 2 1/2 TO 4 mins of high intensity exercise with 30 secs break, the nutritiobn book that came with insanity specifically said not to do low3 cals or low carbs while doing insanity, which is why im not doing it

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