Bacardio's TNT Transformation

[RedLefty]

Maybe you can think of it as Bob Vila Crossfit.

[bacardio]

Originally Posted by RedLefty

Maybe you can think of it as Bob Vila Crossfit.

So arm curl the 2x4s before placing them??????? Hmmmmm, could work!

[bacardio]

Day 82 (3-28-08)
Day 83 (3-29-08)
Day 84 (3-30-08)
Day 85 (3-31-08)


Diet:
Screwed up Friday spreadsheet and didn't track eating over the weekend, busy doing construction again.

Overall eating was good, except father-in-law pulled the candy back out each night. JP and Adam said it wouldn't take make to screwup your blood sugar and they are right. But did feel pretty good about my eating.

Exercise:
- Did spar Friday night, but did keep busy with carpentry work.
- Sat and Sunday - carpentry and painting
- Monday: 60 minutes of hockey and sets of 40 pushups.

Thoughts:
Even though I have been busy in March doing all the home remodeling, my diet has been pretty good, even though I have slipped several times and had carbs and sugars, my weight in now lower then it has been since my sophomore year in college.
Since I have not been lifting as much as I should I don't know if I have lost any muscle mass, but I will pick up the lifting again in April. Joined a small gym franchise that has locations close to work and home. This should allow my to do some larger lifts than I can do with my home gym. All in all, moving in the right direction

[RedLefty]

Muscle usually comes back pretty quickly, if you lost any. It's gaining it the first time that's tough.

[Chanceous]

Excellent, keep up the good work. I just started on TNT last week and am wrought with confusion.

I have very strong discipline, so I don't think I'll slip during my 12 weeks. It's great that you've been so committed. Inspiration!

Are you pleased with the results?

[bacardio]

Originally Posted by Chanceous

Excellent, keep up the good work. I just started on TNT last week and am wrought with confusion.

I have very strong discipline, so I don't think I'll slip during my 12 weeks. It's great that you've been so committed. Inspiration!

Are you pleased with the results?

Glad to see you're pumped to start. I know the feeling; I also know the feeling about being completely confused with parts of the TNT and diet/exercising in general. These logs are a great place to get the information to get your act straight and your butt in gear.

This forum has some excellent people like RedLefty, Lost Dog, Lisa, Jean-Paul and so many others I couldn't name them all. If you asked the question someone will answer it.

Hell, even Adam Campbell read my log and straightened me out on a few issues. Though I think I read a little too much into his post and scared him off .

Overall, I am pleased. I feel I was honest to the TNT plan 70% of the time, would be cool to know what others thought of that. And honestly, I am still confused by some of the aspects of the plan. But I have learned the more you worry about the finer details of the plan, the more you screw up the more important parts.

If anything, the lifting is where I goofed the most, since I have been so busy with home remodeling the last month or so, and all my other activities (hockey and TKD) that I have not been consistent with the lifting. But I think getting the diet down is 80% of the battle.

Glad to know you have strong discipline, but don't worry if you fall off the wagon once or twice, its human nature, your only real problem is if you don't get back ON THE WAGON

[bacardio]

Here's where I go asking for feedback... After 3 months I am looking to moving over to the NROL lifting program with some HIIT cardio worked in.

I just picked up the book so I will start that as soon as I am done typing this post. My question to the people that have read my log and seen my fitness pictures (hopefully not too many, I am still embarrassed by them), what program should I go with: fat loss, hypertrophy or strength? And since I have been lifting, should I still do the break in program.

Thanks

[LWilson212]

I just started TNT on Monday and I am doing NROL. I really appreciate some of the insights in your log. I think I am starting off the same as you, being in the habit of eating a lot of fish and leaner meats and not getting enough fat, so I'm trying to change.

I have done almost all the programs in NROL except Hyp II and III. I am starting Hyp II today! My opinion, do the one that interests you the most and maybe that is a change of pace from what you've been doing, to shake things up.

If time is an issue, I know you've been busy, Fat Loss I is pretty short, though not easy. Hyp I and the Strength programs took me around an hour, whereas FL I can be done in maybe 30 or 35 minutes.

[rem1956]

Nice workouts Bacardio.....keep up the good work!

[RedLefty]

Originally Posted by bacardio

Here's where I go asking for feedback... After 3 months I am looking to moving over to the NROL lifting program with some HIIT cardio worked in.

I just picked up the book so I will start that as soon as I am done typing this post. My question to the people that have read my log and seen my fitness pictures (hopefully not too many, I am still embarrassed by them), what program should I go with: fat loss, hypertrophy or strength? And since I have been lifting, should I still do the break in program.

Thanks

Yes, do the break-in program. It's been proven to break just about anybody, in a good way.

I'd go with either Strength or Hypertrophy. And you don't want to restrict calories too much. Ideally you want to either maintain total weight (which would mean you're recompositioning muscle/fat) or even gain a few pounds (mostly muscle). Since you're coming off a big fat loss phase, your body is primed for a shift of gear. Take advantage of it. You'll still have several weeks to trim some more fat before the end of the challenge if you want to.

[bacardio]

Day 86 (4-1-08):

Diet:

- protein way low, but high on fat

Exercise:
60 minutes of TKD, did form all night so good aerobic night

Notes:
Got my 3 month blood work back
HDL went up from 29 to 35
Tris went up from 45 to 65
and LDL went up from 113 to 118
so my bad cholesterol did go up, but my good went up even more so things are looking better ratio wise

[DKing]

Bacardio - Where in Minneapolis are you? I didn't realize we had another Minnesota person on the board...shows how much I have been around the last couple months!

Where do you work out at these days?

I am in St. Paul myself.

Danny

[bacardio]

Day 87 (4-2-08)

Exercise:
NROL Break-in Program - Workout A

Squats: 15@125/15@125

Static Lunge: 9@85/15@65(left) 15@65/9@65(right)
2pt DB Row: 15@20/15@25

Pushups: 15@BW/15@BW
Swiss-ball Crunches: 20@BW/12(8)@BW

HOOOOLLLYYYYY SSSSHHHIITTTEEEEE!!!

- I never realized what a candy-ass I am until I tried that program, I had the leg shakes so bad during the lunges. The squats just fired me. First time I have ever done sets of 15 and they are so completely different from sets of 8-12. The last 3 I swear someone had jumped on the bar. So much for thinking I was getting strong.... I am a "girlie-man"

- Need to focus on the proper back position form for the 2pt DB Row, found myself rounding it, not keeping it straight, as I worked through the sets.

- walked back from the gym with "wet-noodle" legs

[bacardio]

Originally Posted by DKing

Bacardio - Where in Minneapolis are you? I didn't realize we had another Minnesota person on the board...shows how much I have been around the last couple months!

Where do you work out at these days?

I am in St. Paul myself.

Danny

Danny -

I live up in Ramsey in the NW corner of the metro and I work downtown Minneapolis..

Until today I have been working out at home. I have a rack system and a set of powerblocks, so everything I was doing form my program I could do at home, but I just joined Anytime Fitness so I can try and turn it up a notch. I plan to work out at the club in the warehouse district.

What about you???

[RedLefty]

Welcome to break-in. Your lesson in humility is just beginning.

[K-Court]

Originally Posted by bacardio

Day 87 (4-2-08)

Exercise:
NROL Break-in Program - Workout A

Squats: 15@125/15@125

Static Lunge: 9@85/15@65(left) 15@65/9@65(right)
2pt DB Row: 15@20/15@25

Pushups: 15@BW/15@BW
Swiss-ball Crunches: 20@BW/12(8)@BW

HOOOOLLLYYYYY SSSSHHHIITTTEEEEE!!!

- I never realized what a candy-ass I am until I tried that program, I had the leg shakes so bad during the lunges. The squats just fired me. First time I have ever done sets of 15 and they are so completely different from sets of 8-12. The last 3 I swear someone had jumped on the bar. So much for thinking I was getting strong.... I am a "girlie-man"

- Need to focus on the proper back position form for the 2pt DB Row, found myself rounding it, not keeping it straight, as I worked through the sets.

- walked back from the gym with "wet-noodle" legs

Welcome to break-in, Bacardio. You're experiencing what many of us have already. It's seriously humbling. Seriously.

EDIT: Haha, RL. You beat me to it. Truth.