Brents anabolic diet and training log

[jimmyhat]

Just jumping in to say thanks for your comment. Good luck with your goals bro, Il be checking in to see the results!

[ShortD73]

Just jumped into your log. Only looked at the couple of pages. I will definitely search it more later. For now I will subscribe. I started a CKD three weeks ago. A very non calculated plan since I am limited due to my location. Trying to hit the 8% or lower if possible. Then slow lean gains maybe (I may try gains with keto but I see plenty of people who say no to that). Anyways best wishes in your journey.

[brentbonifasold]

Wow man that's something like six hours. awesome!!!!

Wanted you opinion on a question. I have read some of Lyle's stuff but I am not exactly clear on the difference between the anabolic diet and keto diet if there is any. What would your answer be???

haha six hours ofr 40 mins??? lol umm i dont see any difference between the anabolic diet and a keto diet, my preferred keto diet is dan duchaines bodyopus, you should get that book its really good and i feel the best keto diet for losining fat and gaining muscle

[brentbonifasold]

Just jumping in to say thanks for your comment. Good luck with your goals bro, Il be checking in to see the results!

thanks you deserve some comments bro!

[brentbonifasold]

Just jumped into your log. Only looked at the couple of pages. I will definitely search it more later. For now I will subscribe. I started a CKD three weeks ago. A very non calculated plan since I am limited due to my location. Trying to hit the 8% or lower if possible. Then slow lean gains maybe (I may try gains with keto but I see plenty of people who say no to that). Anyways best wishes in your journey.

thanks for following!

[brentbonifasold]

today i did chest back and shoulders

inclnies press 4x6-10
bench press 4x5-8
pulldowns 4x6-12
hammer rows 4x8
millitary press 4x3-8
side raises 2x12

todays menu is steak and olive oil

[brentbonifasold]

thanks to cowmustard i have decided to zig zag my diet because that has been what has worked best for me, so i will post my macros after i get my diet put together which will be later today

[brentbonifasold]

here will be my macros for each day:

mon/tues 1534 cals 71g fat 16g carbs 207g protein
wed 1982 cals 18g fat 216g carbs 239g protein
thur/fri 1534 cals 71g fat 16g carbs 207g protein
sat/sun 1982 cals 18g fat 216g carbs 239g protein

cheat meal will be saturday night

[yabbyshmabby]

I've put some thought into planning out my macros each day. Then I change my mind. :P I guess I'm horrible with pre-planning my meals, but I know that I'm well under maintenance on a daily basis.

[SimonThePieman]

hey mate, stumbled on to this log by accident. Good luck.

I am experimenting with calorie cycling (although not keto) and think its the way forward

[brentbonifasold]

hey mate, stumbled on to this log by accident. Good luck.

I am experimenting with calorie cycling (although not keto) and think its the way forward

yeah calorie and carb cycling has worked great for me in the past

[brentbonifasold]

I've put some thought into planning out my macros each day. Then I change my mind. :P I guess I'm horrible with pre-planning my meals, but I know that I'm well under maintenance on a daily basis.

keto just doesnt work for me i cant seem to get into ketosis besides carb cycling is what got my bodyfat low in the first place

[yabbyshmabby]

It ususally takes me about 4 weeks of keeping my carb intake below 50g/day (all carbs come from green veggies) before I get into ketosis. If I reload, it takes me at least a week to a week and a half before I'm into ketosis again. Of course, I don't lift heavy like a lot of these guys on the BB forums. Also, I don't know if you use a lot of artificial sweetener, but I know that when I do, it stalls my fat burning big time. As long as I keep my dietary fat up, my energy is there, so I don't really worry about the reloads. There's a book that I have called The TNT Diet, that has a few different options for carb cycling. It's at least worth the read. There are a few different loading options, one involves carb loading only before workouts. The book also suggests that the only cardio you should do is HIIT (anaerobic cardio) for best results. Lifting heavy, doing compound exercises and not doing aerobic exercise leads to the best results....according to the book and research Adam Campbell compiled.

http://forums.menshealth.com/eve/for...4/m/1431038013

^^ Here's a link that explains the basics if you're interested.

**Disclaimer** I am not a Keto expert. This is only food for thought. :P

[brentbonifasold]

i started my at home strength and conditioning program today, its a 3 phase system(nothing like p90x) which starts with and endurance phase, then goes to strength then to power


today was endurance legs and it kicked my butt! tomorrow is endurance upperbody

[brentbonifasold]

It ususally takes me about 4 weeks of keeping my carb intake below 50g/day (all carbs come from green veggies) before I get into ketosis. If I reload, it takes me at least a week to a week and a half before I'm into ketosis again. Of course, I don't lift heavy like a lot of these guys on the BB forums. Also, I don't know if you use a lot of artificial sweetener, but I know that when I do, it stalls my fat burning big time. As long as I keep my dietary fat up, my energy is there, so I don't really worry about the reloads. There's a book that I have called The TNT Diet, that has a few different options for carb cycling. It's at least worth the read. There are a few different loading options, one involves carb loading only before workouts. The book also suggests that the only cardio you should do is HIIT (anaerobic cardio) for best results. Lifting heavy, doing compound exercises and not doing aerobic exercise leads to the best results....according to the book and research Adam Campbell compiled.

http://forums.menshealth.com/eve/for...4/m/1431038013

^^ Here's a link that explains the basics if you're interested.

**Disclaimer** I am not a Keto expert. This is only food for thought. :P

ok, you hacve convinced me to give it alittle more time for ketosis, so its back to 0g of carbs till i hit ketosis!

[ShortD73]

As I mentioned in my post I would look into your log more. Well I read the whole log. First off, great job on your progress. That shows a real commitment. You may be right OCD with health will get you where you are or want to be! Second thanks for posting in my log about carb cycling. When I first read then thought about it I said too much info too much work too hard. I looked some more and like what I see. I am in a delema: should I continue keto or move to carb cycling. I love bacon but with each week my cravings go up. It's harder and harder to wait till Saturday for my kashi cereal. I am seeing more results but may need to try the carb cycle. So if I switch I may be asking some more????? Again thank for your tip!!!

Oh ya do u have the AD PDF file still. U mentioned that it is good for carb cycling right???

Your thoughts.
Is Kashi go lean crunch ok on this? Low carb and or high carb days?
Do u count net carbs or total?

Thanks for your help!!

[brentbonifasold]

As I mentioned in my post I would look into your log more. Well I read the whole log. First off, great job on your progress. That shows a real commitment. You may be right OCD with health will get you where you are or want to be! Second thanks for posting in my log about carb cycling. When I first read then thought about it I said too much info too much work too hard. I looked some more and like what I see. I am in a delema: should I continue keto or move to carb cycling. I love bacon but with each week my cravings go up. It's harder and harder to wait till Saturday for my kashi cereal. I am seeing more results but may need to try the carb cycle. So if I switch I may be asking some more????? Again thank for your tip!!!

Oh ya do u have the AD PDF file still. U mentioned that it is good for carb cycling right???

Your thoughts.
Is Kashi go lean crunch ok on this? Low carb and or high carb days?
Do u count net carbs or total?

Thanks for your help!!

the AD is not a carb cycling diet, its more of a ketogenic diet, i have decided to put carb cycling on hold and go back to keto, gonna allow myself more time to try to get into ketosis.

as far as your diet, you are very lean at 130lbs, you should be trying to gain some lean muscle mass so i feel that carb cycling would be ideal for you, here is what your diet should look like:

day 1/2 high cal high carbs
day 3 low cal low carb
day 4/5/6 high cal high carbs
day 7 low cal low carb

just my opinion, i dont think you should be trying to cut i think you should be trying to gain

[brentbonifasold]

today is my first day back on keto after giving up earlier in the week

[ShortD73]

the AD is not a carb cycling diet, its more of a ketogenic diet, i have decided to put carb cycling on hold and go back to keto, gonna allow myself more time to try to get into ketosis.

as far as your diet, you are very lean at 130lbs, you should be trying to gain some lean muscle mass so i feel that carb cycling would be ideal for you, here is what your diet should look like:

day 1/2 high cal high carbs
day 3 low cal low carb
day 4/5/6 high cal high carbs
day 7 low cal low carb

just my opinion, i dont think you should be trying to cut i think you should be trying to gain

Thanks for the reply. I will continue to look into the carb cycling diet.

Best wishes back in keto!

[brentbonifasold]

got a question maybe someone could answer for me


if i kept my carbs at 20 grams per day, how long would it take me to get into ketosis?

16grams would come in the form of vegetables and 4 grams from my protein shakes.

thanks

[yabbyshmabby]

Everyone is different. I can tell if I'm in ketosis when my pee starts wreaking. (sorry, TMI) Do you have keto sticks? That may be helpful.

[brentbonifasold]

less thank 20g of carbs today, this is what i did in the gym:

inclines db press 4x
flat db press 4x
bb rows 4x
straight arm pulldowns 4x
millitary press 4x
side raises 3x

[brentbonifasold]

less than 20g of carbs today again here is my workout:

squats 8 sets
deadlifts 7 sets
hammer curls 4 sets
1 arm over head db ext 2 sets
overhead db ext 2 sets
rope ext 2 sets

[brentbonifasold]

had a 125g carb meal last night to reload, today is less than 20 g of carbs....here is what i did in the gym

cable cross overs 4x20
push ups 4x15
assisted pullups 4x15 15 10 8
front raises 4x20
rev pec dec 4x20

[yabbyshmabby]

I forget and obviously I'm too lazy to backtrack through your log and check. Do you workout at home or at the gym?

[brentbonifasold]

I forget and obviously I'm too lazy to backtrack through your log and check. Do you workout at home or at the gym?

i have a complete home gym with over 450lbs of weight out in my garage, but its too cold to workout in my gym so currently im going to the gym, but once its warms up ill be out in my garage working out

[brentbonifasold]

less than 20g of carbs today, not sure if im gonna workout this week or not because i ordered insanity and should be getting it somethime this week and i plan on starting next monday, but we will see how i feel herein a few hours

[brentbonifasold]

less than 20g of carbs today gonna do some back and cardio in the gym will p[ost my workout later

[brentbonifasold]

started plan a on the TNT diet (thanks yabby!) so its veggietables and lean meat and protein powder for the next 4 weeks, gonna start insanity on monday along with this diet and lift 3 days per week to atleast maintain my muscle mass, since insanity is pure cardio wijll check in tomorrow!

here we go!!

[brentbonifasold]

started insanity today, today was the fit test, so 8 movements for 1 min each movement all out, very tough, gonna do an upper body workout in the gym later