Brents anabolic diet and training log

[brentbonifasold]

check out my new website

wealthinhealthministries.com

[drewlindstrom]

Just confused on your macronutrients, I am planning this program in March but from what I have gathered my grams of fat should be much higher than protein, for me 227g of fat and only 178g of protein, am I wrong on this?

[brentbonifasold]

Just confused on your macronutrients, I am planning this program in March but from what I have gathered my grams of fat should be much higher than protein, for me 227g of fat and only 178g of protein, am I wrong on this?

your starting the program Im on or a keto plan? Im not currently doing a keto diet, im carb cycling between high, medium, and low carb days, i just didnt want to start a new thread, because i will be going back to keto at some point.

on keto, 227g of fat is a bit high, i would shoot for about 200g, also i wouldnt go over 150g of protein because it could keep you out of ketosis.

[brentbonifasold]

Hello!!! this morning i weighed in a record low 174.6lbs, have had ab out 300g of carbs today probably weigh about 180lbs in these pics, anyone guess my bf%?

[brentbonifasold]

check out my side by side

http://bodyspace.bodybuilding.com/br...ction=progress

[brentbonifasold]

this is my 2nd day of carbs and i feel like the pillsbury dough boy even though i have eaten good clean carbs, ezekeil bread on fridai with 3 prtein bars and 2 scps of protein, today has been sweet potatos and apple pie filling, which goes together nicely!!! eat it cold it taste like dessert, eat it warm it taste like dessert, so your good either way. Im not sure if im gonna have my cheat meal tonight, might skip it but if i do cheat it will be chilie and chocolate chip cookies

[brentbonifasold]

another low carb day, tomorrow is high carbs, cant wait, gonna eat ezkeil bread all day!!!! just checking in, not that anyone is pay attention anyways lol

[brentbonifasold]

lol i dont even know why im keeping track of this log, i havent had a comment in 7 days, and it takes like 30 seconds at most to comment in someones log, oh well God bless everyone!

[albert88en]

Looking a lot leaner with this carb cycle than with the AD huh?

What's your macro breakdown?

Keep it up!!

[brentbonifasold]

Looking a lot leaner with this carb cycle than with the AD huh?

What's your macro breakdown?

Keep it up!!

wow...a comment!.......thank you!!!! yeah this carb cycling is doing wonders to my body!!! with the AD my protein was too high so i couldnt get into ketosis, now i know why i coundnt get to keto so Im saving it till i max out on this diet!! here are my macros:

sun/mon- 1640 cals 58%p-5%c-38%f
tues-2226 cals 36%p-60%c-4%f
wed/thur-1845 cals 51%p-15%c-34%f
fri/sat2372 cals 31%p-68%c-3%f

I keep my carbs clean on carb days with extremely low fat, whith a cheat meal on saturday night...carbs all day friday and sturday with a cheat meal usually pizza and reduced fat cinamon rolls leads to a tremendous pump in the gym on sunday!!

I highly recommend this to everyone, at least give it a shot, just add your ow2n twist to it, use it for bulking or cutting

[skids31]

Good to see you found a diet that works for you! How long have you been doing the new one?

[brentbonifasold]

Good to see you found a diet that works for you! How long have you been doing the new one?

This is my 4th week, ive only lost about 4lbs but 3.5%bf, so im happy with that!!

[skids31]

Umm yea I would be too! Congrats on the loss!!! I can definitely see a difference in your last progress pics!

[blong4133]

Looking good man. Can definitely see changed from your latest pics and before pics.

Keep it going!

[brentbonifasold]

Umm yea I would be too! Congrats on the loss!!! I can definitely see a difference in your last progress pics!

thanks!!

Looking good man. Can definitely see changed from your latest pics and before pics.

Keep it going!

thank you you guys, it really motivates me to know someone is actually checking my progress!!

[brentbonifasold]

wow, more snow!! thougt we were done with it all but i guess not because were getting blasted!! Anyways, started a new training regime on sunday, its a 42 day program, BUT, i ordered a strength and conditioning program and im not sure if there is a weight training that goes with the program, ill know when i get it. Cant wait to get the program though, its gonna take my fitness to a new level, i will post a link when Im 4 weeks into the program and report my progress when i start it! Im gonna be detailed about it, and will post a testimony on the website!! Its a 90 day progressive periodization program that has 3 phases, each phase last a month, by the end of the 90 days, you will be a fitness machine, which is what i want to be!!!! there is also a nutrition program that is scientificly desighed to go with the workout!!

For now, my diet is still the zig zag approach, which has really given me great result and I will always use this type of diet, and yes keto too!!

weighed in at 176.4lbs this morning.

Lord bless all these people that read this thread!!

[mearsa30]

thanks for commenting in my log, felt like noone was ever going to!

You have made some great progress in a relatively short period of time. When i get leaner (about 190-200lb) i think im going to try what you have - switch from keto to carb cycling as all the logs i have seen on it say its the best.

Sounds like you are going to be incredible fit in 30 days time. I will have to come back and check how you are getting on to make sure you are, haha.

Keep going!

[brentbonifasold]

thanks for commenting in my log, felt like noone was ever going to!

You have made some great progress in a relatively short period of time. When i get leaner (about 190-200lb) i think im going to try what you have - switch from keto to carb cycling as all the logs i have seen on it say its the best.

Sounds like you are going to be incredible fit in 30 days time. I will have to come back and check how you are getting on to make sure you are, haha.

Keep going!

carb cycling has worked great, I highly reccomend it, but i would say get your bf down to about 12-13% and watch what happens you will be amazed!!

[brentbonifasold]

today is a carb day, and to be honest Im completely flat and soft looking!!! The past week and a half I have been eating shrimp instead of chicken and that has proven to be not such a good idea....its the same amount of calories and protein, but apparently either the protein isnt good quality protein, or the calories arent as dense. Either way it has worked out and ill be back to eating chicken tomorrow.

I told everybody about the workout that i will be starting, however, i wont be using their nutrition program, due to the fact its high in carbs everyday and that would just make me fat even with working out!! So i will be using my own nutrition.

prolly gonna do this zig zag cut for 2 more weeks, that will put me at 7 weeks on the diet, time to switch back to the AD, but this time i wont be consuming as much protein 150g a day max and all from food sources, no protein powder!!

[MOC9140]

Just read you're starting a new 90 day strength and conditioning program with three phases. Is it based off p90x or that type of concept?

[brentbonifasold]

Just read you're starting a new 90 day strength and conditioning program with three phases. Is it based off p90x or that type of concept?

to be honest i have never used p90x so I dont know anything about itBUT, p90x is good for beginners people with experience really havent got results, this program is for people looking to take their fitness to the next level. Im starting the program on sunday and 4 weeks in i will post a link and you can read all about it.

[brentbonifasold]

weighed in at 173.4 this morning so im down a pound in the last 6 days I feel great highly energized, not really lifting hard the rest of this week, let my body resst up before i start this program....on the program I will only be doing 1 day of gym work(heavy lift) and that will be on fridays, which is a carb load day for me so that works out.

Im back to eating chicken again and it has mad e a huge difference, especially in my fullness, the shrimp just didnt work out, tasted great though.

[brentbonifasold]

man one more day of rest, feel like im losing my mind not working out!! It will be better for me as Im gonna commit to 6 days a week for 12 weeks.

you think ive made changes so far??? Its about to go to the next level stay tuned!!

[NoahPumped]

man one more day of rest, feel like im losing my mind not working out!! It will be better for me as Im gonna commit to 6 days a week for 12 weeks.

you think ive made changes so far??? Its about to go to the next level stay tuned!!

subbed... awesome progress so far

[brentbonifasold]

subbed... awesome progress so far

thanks! Im ready to do this, feel like a animal locked in its cage just waiting to get out!!! havent really worked out since wednes day with the exception of light shoulders and arms


I do a lower body one day, upper body one day, core/balance one day and cardio/boxing combos one day, thats all i can say for now.

[NoahPumped]

thanks! Im ready to do this, feel like a animal locked in its cage just waiting to get out!!! havent really worked out since wednes day with the exception of light shoulders and arms


I do a lower body one day, upper body one day, core/balance one day and cardio/boxing combos one day, thats all i can say for now.

I definitely know the feeling. When beast mode gets engaged there's no stopping you.

Are you doing any cardio during the week? I decided to keep up with my cardio when my keto officially starts Monday and also still hitting the gym hard 5 days a week

[brentbonifasold]

I definitely know the feeling. When beast mode gets engaged there's no stopping you.

Are you doing any cardio during the week? I decided to keep up with my cardio when my keto officially starts Monday and also still hitting the gym hard 5 days a week

yes i do cardio, however, this program I started is basically 40 mins of cardio 5 mins on 1 min off, 5 days a week with 1 day of lifting heavy.

[brentbonifasold]

and wow, 3 hours later my legs feel paralyized!!! no kidding, a very deep feeling of fatigue through my quads and hams!!! plus the cardio aspect of it is killer, really gets your heart rate up with 5 mins of exercise with 1 min rest, 6 rounds, thats right, 6 rounds right off the bat, to be honest, if you dont have a decent gas tank you WILL NOT survive!!! tomorrow is an upper body workout and i cant wait!!!!

The first phase of the program is an endurance phase btw second phase is a strength phase, and 3rd phase is a power phase, each phase last 1 month, and no this is not p90x, I have never used p90x and never will becasue it is for beginners or people with low fitness levels, not knocking anyone who tries it becasue it may work for you, but if you have any type of training it probably will not work!! you have to have some type of fitness to do this program!!

[brentbonifasold]

here is where im at

1st pick is before carb load on thursday night

2nd and 3rd are after the carb load, so Im holding about 6lbs of water weight right no0w!!
I will post some more pics when the water wieght is gone

[NoahPumped]

here is where im at

1st pick is before carb load on thursday night

2nd and 3rd are after the carb load, so Im holding about 6lbs of water weight right no0w!!
I will post some more pics when the water wieght is gone

Looking great man, even with the water weight