Bacardio's TNT Transformation

[bacardio]

Originally Posted by K-Court

Not so much right now with all the winter rains ... Do you ever get out this way to visit?

Haven't been up there is several years, since my Grandfather dead.

[RedLefty]

Originally Posted by bacardio

In all honesty they are pretty good, not what I was expecting, but I am not certain if sugar alcohols are legal for the TNT diet.

Not sure, but in our family they're illegal due to a limited toilet paper budget.

Originally Posted by bacardio

Weight shot up 2 lbs Thursday morning, BF% (Tanita) said I was down a percent or so, so I wasn't too worried about it. But weight was only down 1 of those lbs Friday morning. Only had 2700 calories Weds, not enough knowledge in this field to understand what the hell is going on, but I can see how people can get frustrated and say F' this and give up.

Are you sure you really read that article of Adam Campbell's I linked to earlier?

Water weight can fluctuate constantly and make a huge difference in the scale. Day-to-day variations should be ignored, IMO.

Originally Posted by bacardio

not exactly certain how many calories I should be shooting for a day, I know the book say not to worry about that, and to only eat until satisfied. But I still would like to figure out a range. I had a hydro test a couple of years ago and it rated my BMR at 1971 calories. But I have been eating at that range or below so long I wonder if I have slowed my metabolism down at all. Once again, not even knowledge on my part.

The point of TNT is not having to worry much about calories. If you're able to maintain a regular weight-training schedule, martial arts and hockey, I have a hard time seeing how your metabolism would slow down much. That's a lot of activity.

[LisaS]

re: weight
I got paged by work at 03:30 this AM - used the restroom and thought "hey I'll weigh myself". Got up again at normal time and weighed again - same clothes - 2 lbs lighter.
So sleeping I lost 2 lbs in 4 hrs? Doubtfull.

[bacardio]

Originally Posted by RedLefty

Are you sure you really read that article of Adam Campbell's I linked to earlier?

Water weight can fluctuate constantly and make a huge difference in the scale. Day-to-day variations should be ignored, IMO.

Yes, mom I read all of my assignment.

Thats pretty much what I was thinking, but I haven't tracked the water weight fluctuation enough to know the a daily X% reduction in BF can correspond to X lbs increase in weight or vice versa. I try and weight myself at the same time every day, but the water retention is so different from morning to morning, I should probably give up on that and go to a spread of 4-5 days in between scale readings.

And the brownies and muffins, yeah, there's enough fiber in there to clean you out of everything you have eaten since elementary school, including the gum that mom told you would be there forever.

Thanks RL, I appreciate your knowledge transfer.

[bacardio]

Day 5:

Exercise:


- Worked the Incline DB press to failure, which caused right arm to give out and drop weight on shoulder (Didn't swear, wife would be proud).


Diet:



- Maybe a little too low in fat this time, but wasn't hungry.
- Need to look into the TNT book, I had a protein drink when I got home from sparring (8:30PM); don't know it I should have had a lean protein meal, such as after the workout. Probably should, but what’s worst for me and 9PM meal or no protein after the work out?


Things Learned:

- I have a LOT to learn about nutrition and proper workout habits. Thank you RedLefty and others for your help. It is appreciated!
- Dropping 46lbs work of iron dumbbell onto shoulder from an arms reach away, hurts like a $oB. *NOTE TO SELF: Try not to do it again*

[RedLefty]

You're very welcome.

Originally Posted by bacardio

[b] - Need to look into the TNT book, I had a protein drink when I got home from sparring (8:30PM); don't know it I should have had a lean protein meal, such as after the workout. Probably should, but what’s worst for me no 9PM meal or no protein after the work out?

I bolded the word I changed, assuming your initial post was a typo. If you're asking which meal was "worse" to skip, it's kind of a false choice. Right now you're still doing lots of activity (weights, hockey, sparring, etc...) and do I see correctly that you had 1366 calories yesterday?

If so, you may just want to give your body some time and see if it bonks (the feeling like you've been hit by a truck) after more days like that. Maybe it will, maybe it won't.

Ideally with your activity levels you'd have some nutrition after any strenous exercise. Because that's the only way you'll get your calories high enough to feed the energy needs of all your activities.

It's a 6-month challenge, not a 6-week challenge. You really have no need to press to lose "x" pounds in the next week or two. If you channel your energy into learning about general principles of exercise and nutrition, and how they apply specifically to your body as you try them out, that is what will make you successful at 6 months and beyond.

[bacardio]

Originally Posted by RedLefty

You're very welcome.



I bolded the word I changed, assuming your initial post was a typo. If you're asking which meal was "worse" to skip, it's kind of a false choice. Right now you're still doing lots of activity (weights, hockey, sparring, etc...) and do I see correctly that you had 1366 calories yesterday?

If so, you may just want to give your body some time and see if it bonks (the feeling like you've been hit by a truck) after more days like that. Maybe it will, maybe it won't.

Ideally with your activity levels you'd have some nutrition after any strenous exercise. Because that's the only way you'll get your calories high enough to feed the energy needs of all your activities.

It's a 6-month challenge, not a 6-week challenge. You really have no need to press to lose "x" pounds in the next week or two. If you channel your energy into learning about general principles of exercise and nutrition, and how they apply specifically to your body as you try them out, that is what will make you successful at 6 months and beyond.

Yeap, that was a typo. My question was; which would be worst a late meal or no meal after a late workout. And you are right, I should have had some food, rather than just a protein drink.

The 1366 calories was from just protein. My caloric intake yesterday was 2428. I think all but around 250 came before sparring.

I certainly do need to learn more, so thanks for your help.

[Lost Dog]

Never have no meal after a workout. You need the food to recover. If you don't, your body will take the energy from somewhere not of your choosing AND not recover well enough to give you a good workout, next time.

[Lost Dog]

Oh. Sugar Alcohols really aren't TNT compliant.

1. Empty calories
2. 2-3 calories per gram, instead of 4 per gram
3. They DO raise blood sugar levels and spike insulin. In some people, it's as much as sugar
4. Gas. I'm sure Adam and Jeff don't want TNT to be associated with farting. At least not more than normal.

[Adam Campbell]

If you aren't losing fat, you're eating too many calories. Somehow, protein is dominating your dietary intake. I'm surprised you're not nauseated. I would cut that back signficantly. One gram per pound of target bodyweight will provide plenty.

Nothing wrong with eating at night. You're flying blind right now because you're only loosely following the book's principles. Also, We don't recommend relying on sugar alcohols because 1) we want you to be focusing on whole foods, which is when people have the most success, 2) simply substituting sweet-tasting processed foods for sweet, processed foods gets away from the point. Sugar alcohols don't have to be AVOIDED, but I would eat them sparingly.

[bacardio]

Originally Posted by Adam Campbell

If you aren't losing fat, you're eating too many calories. Somehow, protein is dominating your dietary intake. I'm surprised you're not nauseated. I would cut that back signficantly. One gram per pound of target bodyweight will provide plenty.

Nothing wrong with eating at night. You're flying blind right now because you're only loosely following the book's principles. Also, We don't recommend relying on sugar alcohols because 1) we want you to be focusing on whole foods, which is when people have the most success, 2) simply substituting sweet-tasting processed foods for sweet, processed foods gets away from the point. Sugar alcohols don't have to be AVOIDED, but I would eat them sparingly.

While it's a great pleasure to see you following my log Adam, I must admit I am "heart-broken" that I am goofing up your program so bad. I will go back and reread it and see if I can get it straight.

But let's see if I can list what I have been trying to do, and explain where I have been blowing it.

Week 1 lifting M-W-F. Had 50 gram protein shake 30 minutes before work and another after (I should cut that in half - 1 mistake). Lifts done on a slow 5 count after warmup. After lifting meal with in 30 minutes of lift completion, this past week has normally been pork, sausage, or eggs and a vegetable.

Other exercise (this is were I have struggled)
Monday night (hockey) - since I lifted, ate, and went to the rink, I had the post-workout protein drink and meal before, but nothing afterwards.

Tuesday (TKD) - nothing before hand, beef patties, with American cheese after

Thursday (TKD) - ground turkey (taco salad w/o chips), nothing after

Friday (TKD sparring) - pork sausage and vegetables, nothing after


Eating: Have been only eating until satisfied, usually between 2300-2800 calories. Fat intake normally around 50%. This is where I guess I am messing this up. When I got my at intake up to 60%+, my protein intake was 172.3g, which if my ideal bodyweight is 165-170, would be about right. But 4 out of 5 days, my protein intakes have range between 205.5g to 376.5g. These are the days my fat intakes have been 50% or lower.

I will start keeping my protein intake at 170g. It looks then, that the days I have several protein drinks, are the days I need to be certain that the protein sources have higher fat content.

Carbs/Sugar alcohols: I have had 2 of the doughnut muffins, this week, which have given me 6.5g of carbs (2.2g fiber and 3.5g sugar alcohols) each. Other than that all carbs have come from vegetables, nuts (which I have kept to less than 2 or 3 servings) and the 2 beers I have this week. I know one was not a light beer so that was a mistake. If need be, I can drop the muffins and beer.

Liquids: I have tracked water intake. For a normal 16 hour day, I should have between 64 and 96 oz of water. But I have only tracked "straight" water, not water mixed with Crystal Light or water used in my protein drinks. This has been a point of confusion on my part, so I went with the safest bet and did not count it.

Weight/Calories: Started Jan. 1 at 192.4lbs and I believe the Tanita scale stated my BF% 25.X%. This morning's reading was 187.0lbs and a BF% of 24.5%. Am I losing fat, I have know idea. The scale says I am, but that is not a precise method of judging. I know that makes my sound like a hypocrite, since my previous posts have had my watching the scale like a hawk and questioning its movements (Thanks RedLefty). I have been "trying" to TNT eat for 12 days now, and started lifting this week, not certain if I should feel any different in my cloths yet, but my pants do feel looser.

My caloric intake has been between 2300-2800 calories. Is that too much? I am not certain. My last hydro test (2-3 years ago) gave me a BMR of 1970 calories, normally before this program, I ate between 1500 and 2000 calories.

I will re-read the book, Adam, so I apologize for my confusion and mistakes. I above all don't want your program to look bad, due to my poor implementation of it. I will make the above correction, and if you see any more, please point them out or if there are just too many, just tell me I am an idiot and I will re-read the book a few times.

Once again Adam, I apologize if I am making a mockery of your book/program, I am trying and I do want this to work.

[Lost Dog]

You read waaaaaay to much into Adam's post. You're being too hard on yourself.

The spirit of TNT is whole foods, when possible. Can you have treats? Sure. When it's time for them. By temporarily eliminating treats (even "healthy" ones that use Splenda or sugar alcohols), you still keep yourself craving more sweets.

IMO, one of the biggest problems with low carb diets, was the influx of fake carb foods. Low carb bagels, muffins, etc. It's a slippery slope back to just a bite or two of a regular bagel, muffin, pizza, pancake, cookie, package of Red Vines, etc.

Plus, many of them are still empty calories, just with fewer carbs. I make a great low carb cheesecake, but I only make it on special occasions, because I can still put away 1000 calories of cream cheese, sour cream, and butter in 5 minutes. So, I'll get fat without the sugar rush...

[Adam Campbell]

You read waaaaaay to much into Adam's post. You're being too hard on yourself.

Yeah, Lost Dog is right on. I'm not criticizing, just trying to help you make it easier. You are on the right track, just don't obsess so much and stick with the whole foods. Let your results dictate your calorie intake--if you are seeing fat loss at 2700 calories, eat 2700 calories. But if you feel your results are disappointing, you may need to control your portion sizes a little better. Typically, people have lots of trouble eating 2700 calories--I've actually had people complain about not having any appetite--so that's why we say don't worry about your calorie intake. You may indeed lose at that calorie intake--or at least not gain--but if you find you're not satisfied with the rate of fat loss, it's time to drop calories. It's not like 2200 calories, for instance, is a ridiculously low amount (although you're quite active so you can obviously afford more than many). The main point: Monitor your results and adjust based on rate of fat loss, your appetite, and, particularly in your case, the energy demands of your activity. This may allow you to enjoy higher amounts of carbs. Remember, TNT stands for Targeted Nutrition Tactics, which just means specific eating strategies for your goals. (For instance, Adam's Diet is TNT designed specifically for JP based on what he wanted at that time.) Best of luck!

[bacardio]

Day 6

Exercise:
- Nothing formal, just cleaned the house and hauled some boxes

Diet:



Things learned:

- A BUNCH (see above few posts)- OK, protein intake is still to high. I haven't had any ill effects because of it, but I plan to try and keep my intake at 170g, this should allow me to reduce my caloric intake. Following Adam's advice, I plan to try and keep my intake at 2000-2200 and see what happens then.
- I will have to be careful when using the protein powder, to get more fat from my regular food
- I also will have to remember to get at least a protein drink in my after hockey and sparring. I will have to factor them in early in the day so I keep everything in check.

[bacardio]

Originally Posted by Lost Dog

You read waaaaaay to much into Adam's post. You're being too hard on yourself.

I saw the "loosely following" comment, and assumed I was not following the program at all, when I thought I was doing pretty job of keeping to the letter of the plan and panicked a little bit (OK, a lot).

It did give me an opportunity, to lay out what I have done this week and get all my questions on the table.

Thanks both of you for your clarification and help. If there is anything else you see, please point it out to me.

Thanks Roland and Adam.