Although I'm very disciplined in terms of eating and lifting, it turns out that my diet goals have been misguided. I've been spiking insuling left and right, loading myself with carbs, carbs, carbs, and eating way too few calories. In terms of lifting, despite my misguided approach, I have been very pleased with the changes in body composition I've made over the last 6 months alone and within the last year. I'm going to take this energy and discipline to a new level, using the TNT Diet book by Volek and Campbell. By incorporating the changes suggested in this book, I hope to change my body composition.
Right now, I'm pretty satisfied with my body. I weigh 155.4 lbs according to the scale at Results gym. However, no matter what I've done in the past, I've never been able to sculpt my torso area and lower-back. Both of these areas are, as the Volek book describes it, "skinny fat." Although I'm not chubby, and parts of my body are rather muscular, those two parts of my body just won't firm up. When I cut calories dramatically (I've done extreme diets in the past), that area didn't firm up. Nor did it respond to exercises, like pilates, designed to tone the area. Quite simply, nothing has worked. I'm hoping that changing my eating habits will accomplish the changes I'm looking for--and even provide changes I didn't expect.
Yesterday I had my doctor test my blood. When I know the cholesterol and triglyceride count, I will post that info here. I will also post my proposed eating habits and my lifting regimine. I welcome critiques from people. I also will make an effort to compare what I actually did with what I intended to do. Today is March 29, 2008. The program is to take 12 weeks. That means that the final week is June 16, 2008. Will I make it? Will I falter? I'm going to try hard!
That's all for now. My next post may be when I finish the book and actually start "Week 1."
Good luck, man. I'm seriously thinking of giving TNT a go too. We may be in parallel on this. (I'm still reading as well.) Hope you attain your goals!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Okay, so I have finished reading the TNT book. I've just taken my "before" photo and I'm about to go grocery shopping. Before I begin, I have some questions and comments.
Comments first. I've read the book and I'm a little skeptical. However, I'm willing to try this program for 12 weeks and see where it takes me. But, here are the reasons why I'm skeptical. First, I don't know if the program is for me. I'm 5'9 and weigh 155 lbs. Most of the cases studies in the book featured people who were about my height, but who were more than 50 lbs heavier than me. I don't need dramatic fat loss, but I do need some, and in particular areas (i.e. on the sides of my waist, my lower back, and the little layer covering my abs). Mind you, I don't have a belly. I'm already very fit. I felt like a jerk this morning when I took my "before" photo and realized that many guys would want it to be their "after" photo. So, for that reason, I don't know if it's for me. Thoughts?
The second reason I'm skeptical is because the book, which is published by the people at Men's Health, contains so much advise that is absolutely contrary to so many featured articles that I've seen written in Men's Health magazine. When the authors of the book criticize other fitness methods and diets, particularly those proffered by Men's Health, it leaves me wondering: is this just another round of snake oil designed to make me buy yet another Men's Health product? But, as I've said, I will stick with it for 12 weeks and see where we are.
Now onto questions.
#1. Phase A requires an expulsion of carbs from the diet. But, does this mean 0 carbs period, or are some carbs permitted? If so, how many carbs are too many and how many are too few?
#2. The book doesn't mention any daily or weekly calorie targets. How will I know if I'm overeating or not eating enough?
Finally, I'd like to get your take on this thought. Being that I'm already 155 lbs at 5'9" tall and already rather fit, do you think the TNT workout is for me if my goal is to have the body of a model. (Yeah, I said it. I know it's an awfully vain thing to say, and I'd never say it outloud, but that's really what I want). What are your thoughts on the TNT workout if that's my goal? Thoughts?
So I know I haven't officially started the diet yet (which begins tomorrow), but I would just like to post what I ate and drank yesterday.
Yesterday, I woke up late, for lunch, around 12:30, I ate at Champ's and had chicken in a red wine sauce with broccoli and string beans. As an appetizer, I had mozzerella sticks and marinara sauce. I drank a diet coke. I ate only 1/4 of the plate of chicken and took it home.
Around 4:30 I ate the rest of the chicken and vegetables.
Around 7, I had two hamburger patties with cheese (no bread). I had half a glass of sangria. Later that night, around midnight, I had to diet cokes with bacardi. Then I went to bed.
OK, for your diet....assuming you were trying to be TNT compliant.
-- Ditch the alcohol for now -- consumption will slow you down.
-- Ditch the mozzarella sticks, as they are breaded (I assume) and the marinara sauce could have had too much sugar, as well.
-- Where's your fat? How about some eggs, olive oil, nuts?
-- Your carbs in Plan A are to come from veggies
OK, for your diet....assuming you were trying to be TNT compliant.
-- Ditch the alcohol for now -- consumption will slow you down.
-- Ditch the mozzarella sticks, as they are breaded (I assume) and the marinara sauce could have had too much sugar, as well.
-- Where's your fat? How about some eggs, olive oil, nuts?
-- Your carbs in Plan A are to come from veggies
Oh honey, I can't get rid of the alcohol! I don't drink beer or anything carb laden! Besides, the TNT book says I'm allowed two drinks per day. I don't drink during the week, just on the weekends.
In terms of fat, I've cooked up food for the week. I've got pepperoni and cheese to snack on throughout the day. I've hardboiled 2 dozen eggs too. I'm going to bring those into the office and graze on them, along with the pepperoni and the cheese.
I also bought the pre-packaged vegetable products that you can steam in the bag. These are all TNT approved veggies for Plan A. Each bag comes with 4 servings, which is what the TNT plan calls for on a daily basis. So, I'm ready for the veggie aspect too.
I should also point out that I purchased fish oil supplements with the TNT recommended split between EPA and DHA. I also purchased a men's multivitamin.
Tomorrow, I'm going to buy creatine and I'm going to hunt for the low-carb whey/casein protein powder recommended in the TNT book. I'll start loading the creatine tomorrow and take the protein shake as snacks throughout the day and also as called for in the Muscle Building Time Zone--the hour before my workout and half hour afterward.
Tomorrow, I'll post what I actually ate and hope for comments.
I think you can rest easy about the authors. TNT is full of solid information about controlled carb eating.
Jeff Volek is a respected researcher in low carb diets at UConn. Adam Campbell has shown himself here at JPFitness to be helpful and sincere, long before TNT ever came out.
So I bought two individual use packets of the Whole Foods Soy Protein Powder. I just bought these to tide me over until I could make it to GNC tonight when I can buy the Whey/Casein blend.
Dear God this is awful. I mixed it with water, because the TNT diet is not friendly to milk under Plan A, which I'm in at least for the next 4 weeks.
This morning: hardboiled egg, soy protein shake, 24 g of protein (0 carbs, zero sugar). Fish oil and multivitamin. Off to a meeting.
Week 1 starts today! Today I'm getting a handle on the diet. I'll start training tomorrow, putting myself on the Tuesday, Thursday, Saturday plan.
Good luck Chance, I don't know anything about the TNT diet, but I have heard others say good things. Sounds like you are prepared for the fight. GNC has a gold standard whey protein powder that I like. It's vanilla bean or something. I am not sure what the ration of whey/casein is though. I'm waiting until Tuesday to purchase it at 10% off with my GNC gold card. (1st week of every month 10% off for gold card members!) Stuff is $$, so every bit helps.
tip re: bad tasting protein powder - mix in minimal water, pound it down, follow up with a tall water chaser. You'll get through it until you get something drinkable.
are you doing the TNT workout plan as well or a different plan (if so, which one? )
Lisas,
I'm going to do the TNT workout plan, and supplement with creatine and the book's recommended protein powder. Why do you ask? Is there a better workout plan? Suggestions?
Lunch: 2 servings of asparagus and salmon. I'm using cheddar cheese as a side! I had a small stack of pepperonis as a snack earlier. My breakfast sucked because my hardboiled eggs tasted a little "gamey." I suspect I overcooked them. I'm going to reboil tonight and come up with a way to have a more solid breakfast here at the office.
tip re: bad tasting protein powder - mix in minimal water, pound it down, follow up with a tall water chaser. You'll get through it until you get something drinkable.
Okay, so for those keeping score, that was two protein shakes today, for a total of 220 calories and 48 g of protein. 0 g of sugar or carbs. Lunch was salmon and 2 servings of asparagus. Breakfast was the first protein shake and a hardboiled egg. Throughout the day, I grazed and snacked on pepperoni and cheddar cheese. The cheese contains 0 g of carbs.
For dinner tonight, I think I'm going to have a steak with 2 servings of vegetables.
Got any fat going on? Use any olive oil, maybe? Or salad dressing? How about some almonds for a snack during the day. A serving is about 25 almonds.
I hear you on the shakes. I tried dozens of NASTY shakes and swore I would never find one I liked. I really did. But, I finally did, thankfully! It really helps me with my protein intake.
Okay, so upon performing an audit of my diet, I ate half the block of cheese, so I think that's 5 servings. There are 10 grams of fat and 120 calories per serving. That means I had 600 calories from cheese alone and 50 grams of fat.
Hey Chance, good luck with your plan. Many members on these forums have had great luck with the TNT diet. When do you start your workouts?
Hey there,
Tomorrow is my first TNT workout. However, I've been lifting intensely for the last 9 months. Perhaps too intensely, according to TNT. I had "body part days" and worked out 5 consecutive days per week, doing 3.25 miles of running after each work out. TNT says that's a big no no, so I'm going to do 3 days per week, with no cardio.
But, if I stick to this diet and my belly starts to grow, I'm going to be very upset. I'm skeptical because of the lack of calorie guidelines and I don't know what's too much or too little.
check TNT - does he want you to put any limit on daily servings of cheese? I think there is one for nuts (2 oz?) but don't remember if there is a suggested max for cheese.
You are doing fine. Basically, with TNT there are no calorie guidelines because you are urged to eat until satisfied and this generally means you won't be eating too many calories. Now, there are some who DO and need to watch intake a bit. Eat until satisfied for a month, while doing the TNT workouts (more compound, metabolically expensive exercise) and HIIT and I'll bet your see yourself leaning out AND actually building muscle, too.
I am definitely going to be following your log and progress closely, Chanceous. I am in a similar situation as you and am wondering whether TNT get rid of that last bit of fat and build some more muscle as well. Seems like a tall order, as you say, yet so many seem to have had success with it. I hope it works out for you and you get where you want to be. So what mag cover will we be seeing you on?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I am definitely going to be following your log and progress closely, Chanceous. I am in a similar situation as you and am wondering whether TNT get rid of that last bit of fat and build some more muscle as well. Seems like a tall order, as you say, yet so many seem to have had success with it. I hope it works out for you and you get where you want to be. So what mag cover will we be seeing you on?
Haha. I think the way this diet goes, I'll be on the cover of Fatties Monthly.
Here's the deal. I know my starting weight, which was 155.4 lbs. I will weigh myself again next week and then the week after that. If I start to notice an increase in both weight and visible flab, I'll have to cut back on the cheese.
My TNT eating and lifting Log
Linear Mode
