Brents anabolic diet and training log

[brentbonifasold]

Gonna copy your leg workout for tomorrow dude!

Looks simple yet a total killer

Keep it up!

awesome, use the slow-fast-slow protocol:

do 10 reps at a slow and controlled pace, then blast out 10 really fast reps with good form, then 10 slow and control pace, for a total of 30 reps

[Cowmustard]

fellowship is whywe are here bro. Now lift that heavy weight.

[brentbonifasold]

i have been eating deli turkey breast which i just found out is loaded with perservatives that are harmful for you, so I had to reconstruct my whole diet! now worries though Im experienced, so here is my new diet

daily diet
27oz all natural 85/15 ground turkey
1 bag of veggies
3.5 tbspn olive oil

spread out over 5 meals

3 scoops of protien per 3xday for a meal
12g fat from my omega blend

8 total meals

daily totals
2529 cals
181g fat
18g carbs
207g protien

[brentbonifasold]

today is another off day from lifting, doing depletion friday morning and i iwll be ready to lift trust me, Im doing AD, but using a ud2 style workout. ud2 workout looks like this

m-depletion
t-depletion
w-off
th night- full body tension depletion
fri-off
sat-power workout

my wokout is

sun--depletion
mon--depletion
tues--depletion
wed- off
thur-off
friday morning-full body tension
sat-off

slight adjustments

I may or may not do cardio today, I probably should since i didnt yesterday, so yeah, Ill do 30 mins


new daily diet
27oz all natural 85/15 ground turkey
1 bag of veggies
3.5 tbspn olive oil

spread out over 5 meals

3 scoops of protien per 3xday for a meal
12g fat from my omega blend

8 total meals

daily totals
2529 cals
181g fat
18g carbs
207g protien

i like this alot better because most of my fat is coming from the ground turkey instead of olive oil so there is more actual food to eat, plus there is more food protein then protein shakes, which is a good thing plus saves on the bank account!!! 85/15 all natural ground turkey is only $1.82 a pound!!

[brentbonifasold]

the depletion workout abosolutly kicked my butt!!

this is what i did

inclines DB superset with Db pullovers 2x8
flat flyes ss with seated rows 2x10
arnold presses 4x10
DB shrugs 2x10
cable straight bar curls ss rope ext 2x10
leg ext ss seated leg curl 4x12
seated calves 2x12

for my 1st 2 carb meals i will have 2 packs of cream of wheat, 2 scp of protein, and 1 cup blueberries for a total of 208g carbs

i will post my macros later

[brentbonifasold]

carb load cont...

4pm blueberry wheat pancakes
6pm blueberry wheat pancakes
8pm 2 whole wheat bagels with ff cream cheese
10pm 2 whole wheat bagels with ff cream cheese

totals
3351 cals
23g fat
594g carbs
192g protein

pretty much hit what i wanted to hit, very clean carb load day. tomorrow will probably be alot different, although i will try to control mysellf on sweets, but i have a soft spot for my wives chocolate chip cookies!!

I will post again tomorrow night, till then have a blessed Christmas!!

[Cowmustard]

carb load cont...

4pm blueberry wheat pancakes
6pm blueberry wheat pancakes
8pm 2 whole wheat bagels with ff cream cheese
10pm 2 whole wheat bagels with ff cream cheese

totals
3351 cals
23g fat
594g carbs
192g protein

pretty much hit what i wanted to hit, very clean carb load day. tomorrow will probably be alot different, although i will try to control mysellf on sweets, but i have a soft spot for my wives chocolate chip cookies!!

I will post again tomorrow night, till then have a blessed Christmas!!

thats my major weakness on keto, keeping it clean.

Merry Christmas man.

[greekmanman]

carb load cont...

4pm blueberry wheat pancakes
6pm blueberry wheat pancakes
8pm 2 whole wheat bagels with ff cream cheese
10pm 2 whole wheat bagels with ff cream cheese

totals
3351 cals
23g fat
594g carbs
192g protein

pretty much hit what i wanted to hit, very clean carb load day. tomorrow will probably be alot different, although i will try to control mysellf on sweets, but i have a soft spot for my wives chocolate chip cookies!!

I will post again tomorrow night, till then have a blessed Christmas!!

Now THAT'S a carbup. gj man.

I did my full body depletion workout today and will soon carbup as well..feels good haha

[brentbonifasold]

wow, i have come to the conclusion that a 2 day carb up isnt for me! lol friday morning befoer my depletion workout i weighed 178lbs, i weighed myslef this morning before i ate and i weigh 186lbs, so i gained 8 lbs form my carb load! Friday was ok, just Christmas day i went overboard on the cookies, and mashed potatos, and swwet potatos, and banana pudding!! next week for my carb load i will try an 8 hour carbs load, probably the same as friday, but keep it to that.

Today in the gym i will be doing my high reps again

chest, shoulders, and tris

decline press 3x30
bench press 3x30
incline flyes 3x30
mach millitary 3x30
side raises 3x30
OH db ext 3x30
vbar3x30

maybe hit up 20 mins of LISS cardio

[brentbonifasold]

daily diet
27oz all natural 85/15 ground turkey
1 bag of veggies
3.5 tbspn olive oil

spread out over 5 meals

3 scoops of protien per 3xday for a meal
12g fat from my omega blend

8 total meals

daily totals
2529 cals
181g fat
18g carbs
207g protien

[brentbonifasold]

thats my major weakness on keto, keeping it clean.

Merry Christmas man.

yeah, Christmas day wasnt so clean lol its all good though, wieght will be gone by tuesday!

Merry Chrsitmas to you also!!

[brentbonifasold]

daily diet
27oz all natural 85/15 ground turkey
1 bag of veggies
3.5 tbspn olive oil

spread out over 5 meals

3 scoops of protien per 3xday for a meal
12g fat from my omega blend

8 total meals

daily totals
2529 cals
181g fat
18g carbs
207g protien

rollin rollin rollin, I am totally in diet mode, in fact i may skip my carb up this week!! maybe not though, we will see.

did back, bis, traps today

cg pulldowns 3x30
wg seated rows 3x30
mach pullover 3x30
db preacher curls 3x30
db shrugs 3x30

gonna do deadlifts at the start of my workout tomorrow, then i will do legs

[brentbonifasold]

wow day 17 already!! Im very please with the way things are going so far!! so for today..

daily diet
27oz all natural 85/15 ground turkey
1 bag of veggies
3.5 tbspn olive oil

spread out over 5 meals

3 scoops of protien per 3xday for a meal
12g fat from my omega blend

8 total meals

Did legs in the gym

leg ext ss with seated leg curl 3x30
mach squats 3x30
glute mach 1x30
outer thigh mach 1x30
inner thigh mach 1x30
leg press 3x30
leg press calf raises 3x30

got a killer burn, i have definitly depleted my muscles this week...

tomorrow and thursday i will do 15 mins LISS cardio and abs

[brentbonifasold]

muscles are alot fuller this week this week than last week, but its only tuesday.

BTW for some reason, my body wont shift into ketosis, not becasue my carbs are too high, because even on 0 carbs i dont get into ketosis, I have no idea why, but anyways, lyle mcdonald says ketosis doesnt matter. I still get great results without ketosis, so dont sweat it if you cant get into that state.

[rusrious]

Hey Brent, keep the stride going..

Let me tell you, I cant do the whole crazy carb load either.. Gaining 12 lbs in 1-2 days is depressing.. Seems like everything is wiped off, and taking a step back..

I might sound redundit on these threads recently, but the TKD is awesome for me, I just discovered.. You dont need a refeed weekly, just consume 20-30 carbs pre-workout, about 45 minutes, to be exact.. Thats the time it actually takes a carb to be processed and used. I have a package of instant oatmeal, no milk, no sugar. And let me tell ya, workout was great.. And after the workout, I eat 8 smartie's, yes, the candy, for dextros, then drink protein shake, and wait at least 2 hours before ANY fat is consumed..

So, that totally takes out the weekend "possible" binge eating, and the chance of falling off the wagon, or killin a box of donuts..

Just seems crazy to hammer down 3,900 calories, when really, you not using all of them..

rememeber, when you carb-load, your kicked off keto, and any sugar or carbs not obsorbed into your muscle is going to turn into fat stores. Thats my bro-science for the day..

But i wasnt even doing carb-ups, 3 weeks straight, 5-10 carbs a day.. Now, Im TKD for life,lol.. Well, today anyways, I'll see if my progress is impeaded with this new adventure.

Ok, sorry for the babble,

Great Luck to you Bro..

[brentbonifasold]

Hey Brent, keep the stride going..

Let me tell you, I cant do the whole crazy carb load either.. Gaining 12 lbs in 1-2 days is depressing.. Seems like everything is wiped off, and taking a step back..

I might sound redundit on these threads recently, but the TKD is awesome for me, I just discovered.. You dont need a refeed weekly, just consume 20-30 carbs pre-workout, about 45 minutes, to be exact.. Thats the time it actually takes a carb to be processed and used. I have a package of instant oatmeal, no milk, no sugar. And let me tell ya, workout was great.. And after the workout, I eat 8 smartie's, yes, the candy, for dextros, then drink protein shake, and wait at least 2 hours before ANY fat is consumed..

So, that totally takes out the weekend "possible" binge eating, and the chance of falling off the wagon, or killin a box of donuts..

Just seems crazy to hammer down 3,900 calories, when really, you not using all of them..

rememeber, when you carb-load, your kicked off keto, and any sugar or carbs not obsorbed into your muscle is going to turn into fat stores. Thats my bro-science for the day..

But i wasnt even doing carb-ups, 3 weeks straight, 5-10 carbs a day.. Now, Im TKD for life,lol.. Well, today anyways, I'll see if my progress is impeaded with this new adventure.

Ok, sorry for the babble,

Great Luck to you Bro..

i will keep this in mind thank you! on this diet do you still keep your fat intake high?

[rusrious]

going to be honest, I have a total of 2 tbls olive oil and coconut oil in morning, then 2 at night, if I feel i need energy boost, I will then have another tbl coconut oil, then the rest of the fat is from my food.

Im trying to kinda keep the fat intake lower then normal.. enough to stay in ketosis, and have energy.. But I never feel really weak,

Im still experimenting with it..

[brentbonifasold]

daily diet
27oz all natural 85/15 ground turkey
1 bag of veggies
3.5 tbspn olive oil

spread out over 5 meals

3 scoops of protien per 3xday for a meal
12g fat from my omega blend

8 total meals

daily totals
2529 cals
181g fat
18g carbs
207g protien


no lifting today, gonna do 2-10 min cardio core blast today burn about 200 cals

[jamull2852]

how much weight have you lost so far?

Trying to decide if i wanna make the leap into a keto diet

[brentbonifasold]

how much weight have you lost so far?

Trying to decide if i wanna make the leap into a keto diet

well this morning before i ate i weighed 181lbs, I started at 188lbs, but friday morning i weighed 178lbs, then had a 2 day carb load and on sunday I weighed 186lbs

[brentbonifasold]

diet is the same today

no lifting today, although i will do 15 mins of cardio and some abs


tomorrow after my depletion i will do an 8 hour carb up, and be back to dieting again on saturday, add maybe 30 mins of cardio on saturday

Im not gonna do super sets for my depletion like i did last friday, so im just gonna deplete each muscle one at a time,except i will super set quads and hams, workout should take about an hour and 25 mins

my plan is:

leg press ss seated leg curls 4x8-12
decline db 2x8-12
incline flye 1x8-12
flat flye 1x8-12
assisted pull ups 2x12
seated rows 1x12
deadlifts 2x8-12
front rasies 2x8-12
arnolds 1x8-12
bentover raises 1x8-12
preachers 2x8-12
bench dips 2x12
seated calves 3x20
abs

i may do legs last, i havent decided yet

[brentbonifasold]

did depletion this morning, started carb load but to be honest im feeling really fat so im not really looking forward to eating carbs the rest of the day!

leg press ss seated leg curls 4x8-12
decline db 2x8-12
incline flye 1x8-12
flat flye 1x8-12
assisted pull ups 2x12
seated rows 1x12
deadlifts 2x8-12
front rasies 2x8-12
arnolds 1x8-12
bentover raises 1x8-12
preachers 2x8-12
bench dips 2x12
seated calves 3x20


workout was ok, i think today is the first day i have felt the effects of dieting!!

[brentbonifasold]

these pics were taken at 7pm 9 hours after carb up began, i weighed myself this morning and i weighed 181.6lbs, weighed myself tonight......191lbs lol thats right 10lbs in 8 hours, didnt really eat that much food seemed like.

carbload
6g of fat
600g of carbs
188g of protein.

now remember these pics are at 191lbs, my first pics were at 188lbs

[albert88en]

looking bigger man...... although I reckon u should take ur pics and measurements before the start of the carb load. Otherwise It´ll look like you´ve gained fat! :S

How do you think your progress is going?

[rusrious]

Keep rollin Brent, great progress..

****, Id be happy with what you got right there, lol..

[brentbonifasold]

well, after 3 weeks on AD, its time to make adjustments.

for the first 3 weeks i consumed
2529 cals
181g f
18g c
207g p

new totals
2254 cals (-275)
146g f (-35)
18g c
207g p


diet is exactly the same minus 2.5tbs of olive oil


i will see what how i feel after a week and then decide if i wanna up the fat and lower the protein.

Last night i weighed 191lbs and this morning i weighed 185lbs, so after 3 weeks on the diet I have lost 3lbs, which is about what i wanted. So im; gonna speed up the process a little by lowering my cals and upping cardio just a bit.

no workout today, diet is keto today.

[brentbonifasold]

looking bigger man...... although I reckon u should take ur pics and measurements before the start of the carb load. Otherwise It´ll look like you´ve gained fat! :S

How do you think your progress is going?

does i look like ive gained fat in my new pics? Ill take pics again thursday night before my depletion and see if you can notice a difference.

I think the diet is going well, I have lost 3lbs in 3 weeks, so about a pound of fat a week and still eating alot of food throughout the day, i wanted to start slow on this diet, now its time to speed things up a little bit

[brentbonifasold]

Keep rollin Brent, great progress..

****, Id be happy with what you got right there, lol..

thanks bro just keep at it and take it seriously!! The thing i like most about diet and exercise is that your in complete control of your own progress!! even though sometimes our bodies do things we dont want them to do like hold water and store bodyfat on the lowerback and abs!!

[albert88en]

I'm pretty sure it's all water retention. As I said you look bigger, more defined in some areas but yeah body is a bitch when it comes to holding water in our lower abs and stuff.... I carbd up yesterday and was supposed to continue today to go the full 24-36hr thing, after breakfast I resumed with keto foods later in the day, I just hate water bloat!

Good work man, keep it up!

[brentbonifasold]

daily diet
27oz ground turkey
2 cups green beans or mushrooms
1 tbsp olive oil

spread out over 5 meals

3 scp of protien- 1 for breakfast, post workout and evening
12 omega blend (flax, fish, borage oil)

totals
2206 cals
146g fat
16g carbs 5g fiber
207g prtein

going to the gym today, gonna do this:

Chest, Back, Abs

High intensity workouts with 60 sec rest between sets, 90 sec rest between

each exercise

(this excludes all warm up sets)

deadlifts 3sets 8-10
press 3 sets, 6-10 reps
Row 3 sets, 6-10 reps
press 3 sets, 6-10 reps
pulldowns 3 sets, 6-10 reps
Dips or Decline bench 3 sets, 6-10 reps
Shrugs 3 sets, 6-10 reps
Flyes 2 sets, 10-12 reps
Reverse flyes 2 sets, 10-12 reps
Rope ab crunch 3 sets
decline leg raises 3 sets 15 reps

gonna start with deads, then im gonna superset press with rows ect...