Brents anabolic diet and training log

[brentbonifasold]

had a great workout, deadlifted 245 for 10 reps, which doesnt sound like that much but i havent did heavy deads in a year at least, but they felt great and im glad i did them, in fact im gonna do them 2x a week, i want these love handles gone!!

Im gonna make 2011 the year i reach my fitness peak!!! Im gonna have really clean carb ups, think im gonna do 24 hr carb up consuming about 800g of carbs and minimal fat, around 190g of protien.

not gonna have any desserts or anything bad until april 1st, which is on a friday conveiently enough, as i will have atleast 2 dozen choc chip cookies!! lol

Im really gonna test myself

[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

8 total meals

im not one for weighing myslef daily, but i was curious to see how long it would take me to lose my wwater weight, and this morning i weighed 181lbs, so i have lost all my water weight in 2 days

gonna go workout here shortly

shoulders, arms

press 3x8-10
arnolds 3x8-10
preachers superset with french press or skulls 3x8-10
raises (any type) 2x8-10
hammers ss with pushdown(any type) 3x8-10
f. arm curls 2x8-10
rev f.arm curl2x8-10

gonna go back to the gym tonight and do 30 mins of light cardio

[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

8 total meals

same boring diet, but im in cruise control now, i dont even pay attention to what im eating, it just goes down lol

no lifting today, gonna go do light cardio for 15 mins then do some abs be out of the gym in 30-35 mins or so, probably burn about 250 cals which is good, plus ill have plenty of energy for my leg workout tomorrow, which is going to destroy me! Finally, on friday, Im gonna do my depletion at 5pm instead of in the morning and carb up Friday night to saturday night, works out better for me that way as i return to low carbs sunday.


Jesus bless!!

[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

8 total meals

today is my leg day, this is what im gonna do:

leg press 4x25
lying leg curl 4x6-10
standing calves 3x12
leg ext 4x20
seated leg curl 4x6-10
seated calf 3x20



As far as energy goes, i feel great!! I have more energy definitly then i have on a carb diet

[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)

no lifting today, gonna do 15 mins of cardio along with decline plate twist and mach twists, probably 2x per exercise

cant wait for tomorrow, gonna have steak for meals 2 and 3, then some fruit and whey, and then my depletion at 530pm

also i will be adding BI mass aminos tomorrow, gonna take 18 per day, on workout days im taking all 18 during my workout, on non workout days i will either take them with meals or between meals, also i will add them to my daily calories because it will provide me with 22.5g of high quality protein! This will really help me spare my muscle while cutting.

[brentbonifasold]

for the first half of today i will be eating steak with sunflower seeds, 1 hour before my depletion i will eat an apple and some whey, then i will carb load for 24 hrs.

this is my depletion

decline db 2x8-12
incline flye 1x8-12
flat flye 1x8-12
pull ups 2x12
seated row 1x8-12
deadlifts 2x8-12
front raises 2x8-12
arnolds 1x8-12
bentover raises 1x8-12
preachers 2x8-12
bench dips2x12
leg ext ss seated leg curl4x8-12
seated calves 2x20
standing calves 2x8-12

i should be be depleted by the end of this!!

[rugby-player]

Tidy log you got there mate. Great work, believe me it will all payoff. I used the AD to get down to my lowest bf level ever. I've even used it for bulk before. Works wonders on a cut.

[brentbonifasold]

depletion wasnt all that terrible, had plenty of energy!

for my carb load tonight this is what i will be eating for my first 2 meals

2 1/4 Special K blueberry
2 cups of skim milk
1scoop protien
f 4g
c 106g
p 46g

meals 3 and 4 will be the same without the protein
2 1/4 cup cearal
2 cups skim
f 0g
c 102g
p 22g

totals for tonight


f 8g
c 508g
p 148g

tomorrow i will have an additional 400-500g of carbs with about 100g of protein and minimal fat

weighed 180lbs today before depeltion

[brentbonifasold]

Tidy log you got there mate. Great work, believe me it will all payoff. I used the AD to get down to my lowest bf level ever. I've even used it for bulk before. Works wonders on a cut.

thanks keeping a log really helps me stay on track! I mean i write everything down but logging everything really helps, even if noone comments, like my first comment in like 7 days so thank you. my goal by sept is to be 185lbs at 7%

[brentbonifasold]

doing a 28hr carb up, till 10pm tonight, these will be my totals for today

f 15g
c 503g
p 137

my totals from fri 630 pm till sat 10pm

cals 6063
fat 23g
carbs 1155g
protein 309g

gallon and a half of water

i wieghed 180 before carb load so we will see what i weigh in the morning.

[kmalz]

i have been following this from the beginning and i think its great man .. nice work ..

I liked you newest diet plan ... i also eat the same thing everyday and the same times (mon - fri atleast) and i recently cut out some chicken breast and stole your idea for some 85/15 ground turkey to get my protein a little lower (because it was too high) and add more fat ...

keep it up!

subbed

[brentbonifasold]

weighed in at 185lbs this morning

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)

also, i will be taking 18 mass aminos per day, on workout day i will take them during the workout, on non workout days im gonna take them spread throughout the day

new totals
cals 2278
f 146g
c 16g 4g fiber
p 225g

gonna go to the gym today, gonna do chest, back and abs

deadlifts 3x8-10
decline press ss t bar row 3x6-10
flat db press ss rope lats 3x6-10
dips ss shrugs 3x
inclines flyes ss rev flyes 2x10-12
cable crunches ss decline leg raises 3x15

[brentbonifasold]

i have been following this from the beginning and i think its great man .. nice work ..

I liked you newest diet plan ... i also eat the same thing everyday and the same times (mon - fri atleast) and i recently cut out some chicken breast and stole your idea for some 85/15 ground turkey to get my protein a little lower (because it was too high) and add more fat ...

keep it up!

subbed

thanks for following my log and im very happy that you were able to get something from it!!

[brentbonifasold]

wow day 30 already, fat loss has been ok, a little slow, i was hoping to be farther along then I am right now, but i take medicine for my bipolar disorder and it causes weight gain, so i do have that against me, but it just takes a little longer.

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)

also, i will be taking 18 mass aminos per day, on workout day i will take them during the workout, on non workout days im gonna take them spread throughout the day

new totals
cals 2278
f 146g
c 16g 4g fiber
p 225g

today in the gym; i will do this:

shoulders and arms

millitary press 3x8-10
arnolds 3x8-10
preachers ss decline fress press 3x8-10
side raises 2x8-10
hammers ss rope pushdowns 3x8-10
f. arm culls 2x8-10
rev f.arm curls 2x8-10

i think next week i will switch my diet up and consume more fish and olive oil and sunflower seeds

[brentbonifasold]

went back to the gym this evening, did 30 mins of light cardio, burned 250 cals, going to enjoy the national championship game tonight, pulling for oregon because it makes ohio state look better and plus i hate the SEC!!


WAR DUCKS!!!!

[brentbonifasold]

also, was thinking of switching to a TKD in a few weeks.......any advice? I know it gives me more options as far as weight training, carbs before and after sounds interesting, especially since Im taking BI mass aminos, or maybe just carbs after my workouts and carb up on weekends, im gonna do some studying, in the mean while i will be follwing the same diet i have been on.

[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)

also, i will be taking 18 mass aminos per day, on workout day i will take them during the workout, on non workout days im gonna take them spread throughout the day

new totals
cals 2278
f 146g
c 16g 4g fiber
p 225g

no lifting today, gonna go to the gym here shortly and do 15 mins of cardio then some abs, then im gonna go back to the gym tonight and do another 15 mins of cardio with my wife.

These pictures are at 183lbs. any difference from my first pics?

[brentbonifasold]

recently i have experiemented with carb loads to increase my fat loss and have found that 2 days is too much for me, 28 hrs is ok, i still consumed 1150g of carbs, but this week, and i think this will be optimal for me, im gonna do my depletion workout at 230pm on friday, be done by 330, carb load from 330 to 1130, 8 hours, consuming close to 1000g of carbs, and return to low carb on saturday

[Rookie_Mistake]

Interesting. What workout structure have you followed? It doesn't seem to be a traditional split?
How do you rate your energy levels? I'm contemplating using the AD to bulk. I find when i use a traditional 40/40/20 diet i add to much fat, and i don't feel great. Whilst on a keto styled diet, i feel great

[Cowmustard]

also, was thinking of switching to a TKD in a few weeks.......any advice? I know it gives me more options as far as weight training, carbs before and after sounds interesting, especially since Im taking BI mass aminos, or maybe just carbs after my workouts and carb up on weekends, im gonna do some studying, in the mean while i will be follwing the same diet i have been on.

I've been playing around with the same thought bro. Big question, is your current diet still moving you toward your goals? If so, I'd say stay.

I am saving the TKD diet as a card up my sleeve when a stall kicks in.

I am actually not doing carb up days because they make me miserable and unmotivated. Last night for my last meal I had 3 bowls of cereal, a candy, and some fiber tabs. Kinda like a cheat meal of carbs.

[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)

18 mass aminos per day, on workout days i will take them during the workout, on non workout days im gonna take them spread throughout the day.

new totals
cals 2278
f 146g
c 16g 4g fiber
p 225g

today in the gym i will do legs:

leg press 4x25
lying leg curl 3x6-10
stand calf 3x6-10
leg ext 4x12
seated leg curl 3x6-10
seated calf 3x20

[brentbonifasold]

Interesting. What workout structure have you followed? It doesn't seem to be a traditional split?
How do you rate your energy levels? I'm contemplating using the AD to bulk. I find when i use a traditional 40/40/20 diet i add to much fat, and i don't feel great. Whilst on a keto styled diet, i feel great

i have been using the workout plan outlines in one of the stickys,go to the best of threads, and then go into step by step keto plan, it is designed for a ckd diet which is what the AD is. I would rate my energy levels a 10 out of 10! I have way more energy now then when i first started the diet.

[brentbonifasold]

I've been playing around with the same thought bro. Big question, is your current diet still moving you toward your goals? If so, I'd say stay.

I am saving the TKD diet as a card up my sleeve when a stall kicks in.

I am actually not doing carb up days because they make me miserable and unmotivated. Last night for my last meal I had 3 bowls of cereal, a candy, and some fiber tabs. Kinda like a cheat meal of carbs.

yeah my current diet is still working, your right5 i should just stick with what is working now and save the tkd! as far as carb ups go, last week i did 28 hrs and i didnt gain any fat back, but this week im gonna do a 8 hr carb up, then back to low carbs on saturday

[brentbonifasold]

Folks, Im excited!!! Time for a diet change, i am so sick of ground turkey!!

daily diet
27oz talapia
2 cups green beans
2oz almonds
3.5 tbsp olive oil
12 omega blend

spread out over 5 meals

3 scp protein(breakfast, post workout, evening)

18 mass aminos

8 meals total

cals 2000
fat 108.5g
carbs 18g
protein 237g

48%f-48%p-4%c

i dropped 250 more cals, i wont go below 2000 cals though, and instead of dropping protein i dropped fat, so if i feel i need to change this i will.

no lifting today, just 15 mins of cardio along with obliques.

[Cowmustard]

yeah my current diet is still working, your right5 i should just stick with what is working now and save the tkd! as far as carb ups go, last week i did 28 hrs and i didnt gain any fat back, but this week im gonna do a 8 hr carb up, then back to low carbs on saturday

I can't wait to get back to sprinting with TKD though. Maybe a month or two.

[brentbonifasold]

depletion day! cant wait!!!!

this is what im gonna do:

decline db 2x8-12
inclines flye 1x8-12
falt flye 1x8-12
pullups 2x12
seated row 1x8-12
deads 2x12
front raises 2x8-12
arnolds 1x8-12
bentover raises 1x8-12
preachers 2x8-12
bench dips 2x12
leg ext ss seated leg curl 4x8-12
seated calves 3x20

doing workout from 230-330, then im gonna eat every hour until 1130 with an 8 hour carb load, this is what i will eat:

2 boxes special k red berries cereal
1 gallon of skim milk
4 scp protein
1.5 cups of blueberries

totals
4516 cals
8g fat
848g carbs
268g protein

depending on how i feel tonight and tomorrow morning, i will continue the carb load till 930pm on saturday making it a 30 hr carb load.

also, fo rthose who care, i weighed 179lbs this morning, gonna eat light till depletion, so lets see how much water i gain!!

[brentbonifasold]

daily diet
27oz talapia
2 cups green beans
2oz almonds
3.5 tbsp olive oil
12 omega blend

spread out over 5 meals

3 scp protein(breakfast, post workout, evening)

18 mass aminos

8 meals total

cals 2000
fat 108.5g
carbs 18g
protein 237g

48%f-48%p-4%c

carb load went pretty good, weigh 189 when i went to bed last night, this morning i weighed 183, no lifting today, to day is my only complete day off

[brentbonifasold]

daily diet
27oz talapia
2 cups green beans
2oz almonds
3.5 tbsp olive oil
12 omega blend

spread out over 5 meals

3 scp protein(breakfast, post workout, evening)

18 mass aminos

8 meals total

cals 2000
fat 108.5g
carbs 18g
protein 237g

48%f-48%p-4%c

chest, shoulders, tris, upper abs in gym today, not sure what im gonna do at this point, just gonna go in and have fun depleting muscle glycogen

11 sets for chest
8 sets for shoulders
6 set for tris
4 sets for upper abs

51 mins total

[Cowmustard]

I want to make a keto crack about your sig, yet will not risk it. :P

[brentbonifasold]

I want to make a keto crack about your sig, yet will not risk it. :P

haha i could probab;y guess what you would say.