Keto Cut to 185....For the Last Time.

[brentbonifasold]

Well, I'm down 7 lbs today. 198 lbs puts me 13 away from my initial goal. Keto has been going great. Of course, I don't reload on weekends. I follow the TNT plan so eventually I'll incorporate carbs pre-workout as part of Plan B. I figure I'll stay on Plan A (less than 50g of carbs/day) for 6 more weeks before switching over.

wow! 13lbs away from your goal! you gonna stop at 185 or you gonna go lower than that? gj

[yabbyshmabby]

wow! 13lbs away from your goal! you gonna stop at 185 or you gonna go lower than that? gj

Thanks. No. I don't think I'll stop there. Last year I was at 190 and was still pretty soft. I'm thinking, if I want to see abs, I'll have to get down around 175 or so.....but I've had 185 in my sights for about 5 years and haven't followed through.

[yabbyshmabby]

My progress is still moving forward although I took the weekend off from workouts. I made some killer special brew keto wedding soup yesterday. Crazy good!

[brentbonifasold]

keep working bro glad to see your working towards your goals!

[yabbyshmabby]

I had job site meetings all day today. What's fun about Tuesday's is that I get to perfect my Wendy's cheesburger deluxe disassembly while driving. Something tells me that it's probably just as dangerous as texting and driving. Fortunately I don't text and drive, but I have to eat.

[yabbyshmabby]

I shared this on the recipe page, but just in case you don't look there, here's a Keto Wedding Soup Home Brew recipe that I concocted on Sunday.

I do everything by taste and created this on my own, so you'll have to season to your liking.

-Saute three sweet onions and a whole head of celery (diced to your liking) in a stock pot with half a stick of butter....or a whole stick....or three sticks! I just used a half. Add fresh garlic if desired. (which I did)

-Sear an entire bag of chicken breast. (I pre-cut mine into bite size pieces before searing) Season with salt, pepper, garlic powder, etc.)I try not to brown the chicken since it's going into soup.

-Take 1-1/2 lbs of ground beef, season with salt, pepper, garlic powder, etc. (no bread crumbs) add in one egg as a binding agent. Roll into small meatballs. I threw them in a cake pan and put them in the oven on 350 until they were pretty much cooked through. Be careful not to burn the bottoms.

-After onions and celery are ready (onions slightly transparent) add two large containers of chicken stock (yes, I cheat)

-Add in your chicken and meatballs and simmer. At this time I check the broth to verify that the seasoning is to my liking. If not, I season accordingly.

-Slowly add two bags of fresh whole leaf baby spinach. This will take a while because the first bag will have to cook down.

-I added extra water, which also required additional seasoning, so I could have the amount of broth that I wanted.

-Simmer as long as you wish. I usually simmer for a while so some of the water evaporates and the broth becomes more......brothy.??

This recipe ends up making quite a bit and if seasoned properly is unreasonably good. The only carbs are the ones found in the spinach, which is TNT approved. I may tweak it a bit next time and add some sausage into my meatballs or just make additional sausage meatballs to throw in as well.

Try it out and let me know what you think.

[yabbyshmabby]

Just a quick update. I stepped on the scale this morning and I'm @ 197. I've been steadily dropping and continuing to hit my workouts. I'm really looking forward to the weekend.

[ananf72]

Recipe looks good! Might be giving that one a try. Good to see you!

[yabbyshmabby]

It's good to see you around too. Trust me, it's well worth it.

[yabbyshmabby]

Well, I woke up @ 196 lbs this morning. That's nine total down since I started back on keto. My body is making huge changes already. I've been logging body measurements as well. Actually I've already dropped an inch off my waiste and two inches off my stomach area. I'll post pics before too long.

[brentbonifasold]

Well, I woke up @ 196 lbs this morning. That's nine total down since I started back on keto. My body is making huge changes already. I've been logging body measurements as well. Actually I've already dropped an inch off my waiste and two inches off my stomach area. I'll post pics before too long.

cant wait to ses your progress pics! good job very inspiring!

[ananf72]

gj on the progress! Can't wait to see those pics!
Planning on trying the soup tomorrow and will let you know how it turns out.

[yabbyshmabby]

^^ It's probably going to be a couple weeks.

@ana...you'll love it

[yabbyshmabby]

Yesterday marked 4 weeks on Keto (TNT). I have dropped 9 lbs, feel great, my mind is sharp and my new 34" jeans I bought a couple months ago are already loose on me. What's odd about keto, for me, is that my head doesn't get foggy and I haven't experienced headaches or any of the side effects that people complain about. The biggest thing that I don't miss is massive sugar crashes about an hour after meals. For me it didin't matter if I had a healthy meal or if I ate a ton of garbage, I still crashed regardless.

I'm planning on hitting about 8 more weeks before I start reloads. Maybe I'll plan a cheat in there somewhere, but I really plan on staying the course at least into April.

[brentbonifasold]

Yesterday marked 4 weeks on Keto (TNT). I have dropped 9 lbs, feel great, my mind is sharp and my new 34" jeans I bought a couple months ago are already loose on me. What's odd about keto, for me, is that my head doesn't get foggy and I haven't experienced headaches or any of the side effects that people complain about. The biggest thing that I don't miss is massive sugar crashes about an hour after meals. For me it didin't matter if I had a healthy meal or if I ate a ton of garbage, I still crashed regardless.

I'm planning on hitting about 8 more weeks before I start reloads. Maybe I'll plan a cheat in there somewhere, but I really plan on staying the course at least into April.

so you dont reload at all? or you havent in 4 weeks? wow thats some discipline!

[yabbyshmabby]

I haven't reloaded at all so far. I'm projecting my first reload to be in 8 weeks (early to mid april).....maybe. It all depends on what kind of progress I've made. Starting back in 2007 I did keto for 2 years solid and only had a handful of reloads in 2 years. Of course, I dropped from 240ish to just over 200 in that two year span and I put on at least 20 lbs of muscle. I wouldn't really consider it discipline though.....it was more of a lifestyle change than anything else. I have small cravings here and there, but I can curb them. For example.....if I'm craving chips or crackers I'll have some pork rinds, which I've come to love. If I'm craving sweets, I'll have some coffee with heavy cream and splenda....or, I'll just have a sip of heavy cream. It's amazing how it will curb cravings. Another thing I have to stay away from is almonds or natty peanut butter. Although a handful or a teaspoon is okay per day, it completely screws with me and knocks me out of ketosis. Everyone's body is different, but since I did it for so long I know what's effective for me.

[brentbonifasold]

thats cool good job......so how long is the induction phase on the tnt diet? after the induction phase you go to carbs just before your workout and after correct?

[yabbyshmabby]

The induction phase is 4 weeks. Usually after 4 weeks below 50g of carbs/day everyone willl be in ketosis. After that you have options. You can stay under 50g per day without reloads, you can reload before workouts around 20g or so(I think), or you can do a standard CKD type reload on the weekends.

I just realized that they removed the pages for that link I posted. I'll look @ my book within the next day or so and give you a better idea if you're interested.

[brentbonifasold]

The induction phase is 4 weeks. Usually after 4 weeks below 50g of carbs/day everyone willl be in ketosis. After that you have options. You can stay under 50g per day without reloads, you can reload before workouts around 20g or so(I think), or you can do a standard CKD type reload on the weekends.

I just realized that they removed the pages for that link I posted. I'll look @ my book within the next day or so and give you a better idea if you're interested.

definitly am interested thanks

[brentbonifasold]

The induction phase is 4 weeks. Usually after 4 weeks below 50g of carbs/day everyone willl be in ketosis. After that you have options. You can stay under 50g per day without reloads, you can reload before workouts around 20g or so(I think), or you can do a standard CKD type reload on the weekends.

I just realized that they removed the pages for that link I posted. I'll look @ my book within the next day or so and give you a better idea if you're interested.

i ordered the book but feel free to explain it will be a few weeks before my book is here

[ananf72]

Hey Yab! The soup turned out great! I put turmeric in it too
34's are baggy huh? Good progress!

[yabbyshmabby]

i ordered the book but feel free to explain it will be a few weeks before my book is here

Sorry, man. Real busy weekend. I'm going to try and look at it tonight and throw in an update.

[yabbyshmabby]

Hey Yab! The soup turned out great! I put turmeric in it too
34's are baggy huh? Good progress!

I didn't even think of that.... I'll make a note of it.

[yabbyshmabby]

Ugh! I'm sick. Hopefully I'll get over this thing soon. Workouts arent' looking promising this week.

[brentbonifasold]

couple questions regarding the tnt diet

1. is 254g of protein too high
2. should i keep it about 200g of protein?
3. is 74g of fat too low?

[yabbyshmabby]

couple questions regarding the tnt diet

1. is 254g of protein too high
2. should i keep it about 200g of protein?
3. is 74g of fat too low?

The way that this plan is laid out, it's not as complicated as standard CKD. What it focuses on is protein intake....About 1g of protein per day per lb of lean muscle mass. In your case you really probably only need 150g a day, but I don't think overdoing it will ever hurt. One thing that this plan pushes is to eat 5 servings of low starch veggies per day. For example
-artichokes
-asparagus
-broccoli
-brussels sprouts
-cauliflower
-celery
-Cucumbers
-mushrooms
-onions
-peppers
-spinach
-tomatoes
-turnips
-zucchini

As with CKD, you also need dietary fats that you can get through animal fat (skin on chicken and steak) avocados, butter, cream, sour cream, olive oil and nuts...however keep nuts to a handful/day

When you ask is your fat intake too low....In my assumption this will be based off your energy levels. If you're noticing that your workouts are stalling or you're running out of energy, you may not be taking in an adequate amount of dietary fat.

There are 5 different plans. Plan A,B,C,D,E

They want you to start on Plan A and remain for 4 weeks. Basically you stick with low carb, under 50g/day for 4 weeks straight. The 50g that you take in per day are ultimately due to your green veggie intake. 30 minutes before your workout drink about 20-25 g of whey or casein protein and then another 20-25 g directly after your workout.

After 4 weeks of plan A, if you still have more than 20lbs of fat that you want to lose, you can remain on Plan A or switch up plans depending on your goals.

Plan B is suggested if you've already completed 4 weeks of Plan A, if you have less than 20lbs of fat that you want to lose and if you want to boost the impact of your workout on muscle growth but emphasize on fat burning all other times of the day. Plan B includes your normal low carb diet 7 days per week, however in your pre and post workout shake along with the 20-25g of protein per shake, you will ingest 20-40 g of carbohydrates per shake as well. Two suggestions are to add low fat chocolate milk to your shake, or low fat, fruit-flavored kefir.

Plan C is suggested if you've already completed 4 weeks of Plan A, if you have less than 20lbs of fat to lose and if you want to burn fat at the highest rate possible 6 days/week but would like a day in which you can have lots of carbohydrates without having to worry about undoing your efforts or stalling your progress. In Plan C Sunday - Friday you eat your typical low carb diet. Before and after workouts you drink your 20-25g protein only shake. All day Saturday you can carb reload....pretty much like CKD. Of course, clean carbs are suggested but if there's a time to cheat, this is the day.

Plan D is suggested if you've already completed 4 weeks of Plan A, if you have less than 10 lbs of fat to lose and if you want to ramp up muscle growth while still burning fat most of the time. Monday -Saturday you will eat your typical low carb diet. Before and after workouts you will ingest your 20-25g of protein and 20-40g of carbs just like in Plan B. Then you reload all day Sunday with clean carbs.

Plan E is suggestd if you've already completed 4 weeks of Plan A, if you have less than 5 lbs of fat to lose and if you want to maximize muscle gain and not gain fat. Ultimately it's a clean bulking plan. From Sunday at 10 AM through Friday at 6 PM you eat typical low carb. From Friday at 6 PM to Sunday at 10 AM you reload. Your pre and post workout shakes will contain 20-25g of protein and 20-40g of carbohydrates just like the other plans.

As you will notice, Plan A is an induction phase in order to get you into ketosis. Obviously, the book goes into greater depth, but this will work as a decent explaination. As in any type of workout regimine, you can lose some muscle along with fat, but I can say that I definitely gained over 20lbs of muscle while I was doing it the first time for 2 years and I lost close to 60lbs of fat. I can't say that I've gotten to the point where I only have 5-10 lbs of fat to lose, so I can't speak from experience in regards to plans C-E. I do know that they work well for bulking basically because it's the cleanest bulk you can get.

Let me know what you think and I'll try to answer whatever questions you have.

[yabbyshmabby]

I've had about enough of this sickness. I think I just coughed up a small woodland creature a few minutes ago.

I'm still eating clean and following keto......but I'm just dying to get in another decent workout. Unfortunately, my lungs don't agree.

[yabbyshmabby]

Well, I got a decent cardio workout in yesterday. I have to really pack some in this week to make up for lost time due to illness. I've actually dropped to 192 lbs over the weekend. I'm currently only 2 lbs away from my all time adult low of 190 lbs! I have to get some pics taken and posted shortly. After taking a couple quick body measurements, I've already lost 3 inches off my belly and I know I've dropped inches everywhere else.

I started considering hitting P90X, but it seems like whenever I start a lofty plan like that, I peter off and end up quitting. There's still no explaination as to why that happens, maybe I just psych myself out?.....I don't really know. I'm actually thinking about incorporating three workouts/week from P90X including Ab Ripper X three times per week. At least that should get me started.

[brentbonifasold]

Well, I got a decent cardio workout in yesterday. I have to really pack some in this week to make up for lost time due to illness. I've actually dropped to 192 lbs over the weekend. I'm currently only 2 lbs away from my all time adult low of 190 lbs! I have to get some pics taken and posted shortly. After taking a couple quick body measurements, I've already lost 3 inches off my belly and I know I've dropped inches everywhere else.

I started considering hitting P90X, but it seems like whenever I start a lofty plan like that, I peter off and end up quitting. There's still no explaination as to why that happens, maybe I just psych myself out?.....I don't really know. I'm actually thinking about incorporating three workouts/week from P90X including Ab Ripper X three times per week. At least that should get me started.

im gonna start insanity plus a lifting routine next week, was gonna start today but im not gonna have time to workout today and insanity is 6 days per week! im not gonna be doing low carbs though because is specifically says not to do low calories or low carbs while doing insanity because the workout are so intense, so i have to put the tnt diet on hold for now but once insainty is up i will be starting tnt. should be getting the book this week sometime. congrats on the 3 inches lost!!

[brentbonifasold]

im gonna start insanity plus a lifting routine next week, was gonna start today but im not gonna have time to workout today and insanity is 6 days per week! im not gonna be doing low carbs though because is specifically says not to do low calories or low carbs while doing insanity because the workout are so intense, so i have to put the tnt diet on hold for now but once insainty is up i will be starting tnt. should be getting the book this week sometime. congrats on the 3 inches lost!!

actually im gonna hold off on starting insanity, i need to get back in the groove of working out before i go with something that intense, plus i need to loose about 10-15lbs first, so im gonna keep my carbs below 20 a day until march 16th or so