Brents anabolic diet and training log

[brentbonifasold]

diet is the same

workout

9 sets for back
3 sets for traps
6 sets for biceps
4 sets for lower abs

in a rush will post more later

God bless

[brentbonifasold]

just got out of the gym, only took me like 40 mins, but it was a blast!! Gonna go back later and do 30 mins of light cardio, burn about 250 cals.

[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

today im gonna do cardio and core

15 mins on treadclimber
deadlifts 3x6-10
upper abs 3 sets
lower abs 3 sets
obliques 3 sets

i will try to get some pics up here soon

[brentbonifasold]

well, i have decided to switch to a tkd starting next sunday, i seen to have stalled with the anabolic diet, and it just seems that the carb ups are not good for me, i will continue to post in this log but not like i have been, maybe everyother day or so.

[brentbonifasold]

well i have structured out a pretty good plan, i will keep in touch and post pics and diet once i get rollin and get the results im expecting.

thanks to everyone who took precious time of their day to comment, it was all greatly appreciated!!

Jesus bless!!

[Cowmustard]

well i have structured out a pretty good plan, i will keep in touch and post pics and diet once i get rollin and get the results im expecting.

thanks to everyone who took precious time of their day to comment, it was all greatly appreciated!!

Jesus bless!!

goodluck bro.

[brentbonifasold]

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

got decent results with AD, Im gonna try this for a few for 2-4 weeks and see what happens, gotta be patient, my body has to adjust to the mid week carbs.

workout

sun
leg press 5 sets
declines 5 sets
bb (rev) rows 5 sets
millitary (db or sb) 5sets

mon
leg ext/leg curl 3 sets
incline flyes 3set
bench(sb or db) 3 sets
plate raises 3 sets
pulldowns 3 sets
core exercises

wed
deadlifts 5 sets
curls/pushdowns 3 sets
curls/ tri ext 3 sets
side raises 3 sets
seated calf 3 sets
standing calf 3 sets
core exercises

thur
push ups 4 sets
pull ups 4 sets
dips 3 sets
wide grip dips 3 sets
inverted diamond push ups 3 sets
glute mach 3 sets
inner/ outer thigh 3 sets
core exercises

these are the exercises i will be doing, but i will be changing the rep ranges every week.

monday, tuesday, thursday,, friday and saturday i will do 30 mins of High intensity cardio


so this is my plan, im expecting to get great results with this, I will keep you posted and post pics when there is a noticeable difference.

Jesus bless!!

[Cowmustard]

interesting cal structure man. let us know how it goes.

[brentbonifasold]

interesting cal structure man. let us know how it goes.

i will for sure..........just in case your wondering, this is called a zig zag diet

[brentbonifasold]

today, is basically a low carb day, with the exception of a 5 oz sweet potato before my workout and a low cal gatorade with 20 g carbs after my workout, the rest of my food for the day is 93/7 ground turkey and green beans.

its been a couple of hours since my workout and i must say that my muscles are extremely full, it is from yesterdays carbs, did deadlifts, side raises, and bis and tris.

tomorrow i will do my bodywieght routine, which i love, really gets the veins going!!

[Will_Purity]

Hey mate,
Fantastic progress so far!

I'm curious as to why you changed to the zigzag diet. It seems choppy and all over the place. I bet you could make it work anyway bro.
BTW any new proggy pics on the way?

Best of luck!

[brentbonifasold]

Hey mate,
Fantastic progress so far!

I'm curious as to why you changed to the zigzag diet. It seems choppy and all over the place. I bet you could make it work anyway bro.
BTW any new proggy pics on the way?

Best of luck!

a zig zag diet can be choppy and all over the place if you try to eyeball everything, however, if your calculate everything out as i have, its not difficult at all. I switched because my body adapts to diet and exercise very quickly and after 5 weeks on the AD, my fatloss had stalled, so i needed to change things up, so this diet does that, i will do this for probably 4 weeks then switch back to the AD.

i will have some progress pics up maybe next wednesday maybe? when i notice a change i will for sure post some pics.

[Cowmustard]

i will for sure..........just in case your wondering, this is called a zig zag diet

I thought so, I did something like that when I first got into weightlifting

[brentbonifasold]

diet is going well so far, very pleased!! will post some pics sometime this week

[brentbonifasold]

new pics were just taken today

181 lbs

[brentbonifasold]

check out my side by side on my bodyspace under progress

[brentbonifasold]

haha got my wifey dieting now with the anabolic diet, i dont think she will let me put pics of her up on here but i will ask her.....cant wait to do deadlifts today, im gonna do sets of 15 increasing weight each set for 5 sets!!

[skids31]

Just checked your Prog pics and can definitely see improvements! conrats and keep it up!

[brentbonifasold]

Just checked your Prog pics and can definitely see improvements! conrats and keep it up!

thanks alot!!

[brentbonifasold]

i weighed in at 176.4lbs this morning!! this is the lowest my weight has been in a long time, but im definityly leaner, fri and sat are carb load days so ill probably weigh 185 on sunday morning, we will see though

[Cowmustard]

i weighed in at 176.4lbs this morning!! this is the lowest my weight has been in a long time, but im definityly leaner, fri and sat are carb load days so ill probably weigh 185 on sunday morning, we will see though

doing work man!!! keep it up!!!!

[brentbonifasold]

doing work man!!! keep it up!!!!

thanks!!

[skids31]

i weighed in at 176.4lbs this morning!! this is the lowest my weight has been in a long time, but im definityly leaner, fri and sat are carb load days so ill probably weigh 185 on sunday morning, we will see though

Hell ya man keep bustin! More fuel for the fire bro!

skids

[brentbonifasold]

175.6lbs this morning, got 2 more carb meals left tonight and i weigh 182.7 right now, still got good clean carbs all day tomorrow then my cheat meal, which is pizza while I watch a stacked UFC card!!!

[brentbonifasold]

ya man keep bustin! More fuel for the fire bro!

skids

oh yeah

[brentbonifasold]

weighed in at 180lbs this morning, weighed 185 last night. today is a low carb day, results are good so far, will have some pics within the next week

[brentbonifasold]

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

workout

sun
leg press 5 sets
declines 5 sets
bb (rev) rows 5 sets
millitary (db or sb) 5sets

mon
leg ext/leg curl 3 sets
incline flyes 3set
bench(sb or db) 3 sets
plate raises 3 sets
pulldowns 3 sets
core exercises

wed
deadlifts 5 sets
curls/pushdowns 3 sets
curls/ tri ext 3 sets
side raises 3 sets
seated calf 3 sets
standing calf 3 sets
core exercises

thur
push ups 4 sets
pull ups 4 sets
dips 3 sets
wide grip dips 3 sets
inverted diamond push ups 3 sets
glute mach 3 sets
inner/ outer thigh 3 sets
core exercises

these are the exercises i will be doing, but i will be changing the rep ranges every week.

[skids31]

Lookin good man. how the tkd workin out for ya?

[brentbonifasold]

Lookin good man. how the tkd workin out for ya?

well wed and thurs are tkd style with less fat, and those are my favorite days in the gym because i get a tremendous pump like i do on sundays, and thats wed and thurs, sweet potato before workout and G2 after.........its great!

[brentbonifasold]

had a great workout, started with deadlifts, did 310 for 3 which is up 5lbs from 2 weeks ago, then i did some bis and tris, incline leaning side raises( thank you mark snyder!) and calves, overall it was pretty good, gonna do 10 intervals on the stepper tonight with my wifey, then tomorrow its my bodyweight routine, with the glute mach, and inner /outer thigh, to be honest i get more of a pump doing bodyweight exercises then lifting weights!!! try adding a day of bodywieght exercises and see what happens with your cardio, fat levels, muscle definition, vascularity, plus, your weights will go up on all lifts because your core will be stronger!!! give it a try.

push ups 4x
pull ups(4 ways) 4x
inverted diamonds 3x
dips 3x
wide grip dips 3x
bench dips 3x
pike push ups 3x

give it a go and reap the results!!