I have spent the whole day reading chanceous' eating plan and training log for the TNT plan. Procrastinating from doing anywork I feel inspired by his effort!
I have been travelling for last year or so and have not really trainied properly in that time. My most active being surfing and recently started to train for a half marathon. The result according to tanita scales is 93.2kg and 34% body fat bu only have a 34 trouser waist (how accurate are the scales? I also smoked in that time but have knocked that on the head for the last 3 months. I used to do so much more sport with rugby training and gym work tailored to rugby.
Anyway I have jumped straight into it and have choosen Monday, wednesday, friday to do the weight workouts suggested on menshealth.com i have also added some of my own isolated exercies at the end. I also want to know what effect any cardio will have on the plan, I enjoy rpm, spinning classes and wonder if I can keep those up on the off days?
WEEK 1, DAY 1
FOOD
Breakfast: 2eggs and 2 egg white omlette, 2 thing rashers of bacon, onions and peppers. 2000mg of flaxseed capsules and GNC multivitamin
Snack: Handful of almonds
Lunch: Soup (clear broth) with squid cabbage, bok choi, broccoli and sausage (not very filing)
Afternoon snack: chicken Chermoula salad
60g protein shake pre and post workout
Dinner: Chicken salad (lettuce, cucumber, capsicum, onion, tomato, feta cheese, chicken, oilive oil and balsamic vinegar)
Pre bed snack: can of tuna with full fat mayo
Gallons of water today
I feel full for a short while then have an emptiness feeling around half to hour later is this normal
Training:
Did not feel two sets was enough
1A Static Lunge 3 x12 30lbs each hand
1B Incline dumbell pre3ss 3 x 12 50lbs
2A Hip extension 3x12 15kg plate on hips
2B Seated row to neck 3x12 55 on machine
3 prone cobra 60 secs took three attempts
Isolated exercises
4A EZ bar bicep curl 3x15 7.5 kg on each side
4B Laterall raises 3 x 1215lb dumbells
5 Calf rotator machine 50
Any comments or critques welcome.
My main aim from this programme is to reduce body fat and add lean muscle. Depedning on my result after Week 4 will determine whether I stay with plan A or go onto another plan.
Welcome! I *think* I motivated Chance to do TNT, and he had great success, as did I. Good luck!
Thanks Jane,
I have a session with a personal trainer today and he usually pushes me pretty hard so much so that I have felt faint at the end of the sessions. I am bit concerned how I will do today with no carbs for yesterday and this morning?
Because I have been lifting for a while although not so much in the last month I feel the TNT does not work me hard enough. The PT session will be a total body workout with supersets so I hope i will fair well.
wait until you've been eating at a deficit for a couple of weeks and the low-carb has depleted your glycogen - you might find the TNT workouts a perfect fit. (I'm just sayin' ...)
1A Pull up assisted 3x15 with 25kg assistance
1B Dip 3x15 unassisted
2A Seated row 15 x 40kg, 15x60Kg, 15x 80kg, 20x40kg
2b Incline bench 15x40kg, 12x50kg, 10x60kg, 7x60kg, 20x40kg
3A Lat pull down 15x50kg, 12x60kg 10 x70kg, 20x50kg
3B Bench press 15x40kg, 12x50kg, 10x60kg, 7x70kg, 20x40kg
4A Chest press seated, 15x40, 12x50, 10X60, 15x40 (restricted short movement)
4B Wide grip pull down on machine (seated resticted movement) 60x15, 70*12, 80*6 60*15.
5A Strange exercise (not sure what called) pull down bar from high to low, using inside back muslce near triceps) 15*20, 12*25, 12*30,15*20
5B Cable fly on bench 3.75*20, 5*15, 12*7.5 3.75*12
Range of stomach exercies to finsih total 200 movements
thought i would feel faint during and after session but was actually OK, just took some deep breaths in through nose and out through mouth and seemed to be OK, reissted on 100plus (singapore versionof gatorade)
EAting yesteday,
3egg omlette w/ garlic, onions, pepper,cheese, 2 slices bacon
Handful of nuts
Roast chicken 4 types of veg (got the veg from indonesian counter and none of them appears to be in any sweet sauces
Can of tuna
Protein before and after training 60g
Steak w/ feta cheese, ratatouille, french beans
ham before bed!
Tomorrow endurance RPM session! 1.5 hours!
OH the best news got a weight reading after one week of training
Dropped 0.8 kgs in weight (whilst being totally hydrated original weigh in was not too hydrated could tell by the toilet test! ) and 3% drop of body fat. This was even before starting TNT plan! Must have some to loose! ha
BF: 2 eggs, 1 egg white omlette w/peppers, onion garlic, 3 slices of bacon,
MSN: Handful of nuts
Lunch: Chicken Whole leg, Soup broth w/ tofu, vegetables
ASN: Chiken whole leg, Nuts and tuna can
Dinner: Fish fillet, 7 tiger prawns, Avacado, lettuce, tomato, cucumber, feta cheese, olives w/ balsmaic dressing
Protein shake 30g before and 30g after training.
I am taking PRO COMPLEX augmented protein system and with right amount of water actaully tastes real good, best shake I have tried and I have tried a fair few.
Felt quite full after dinner and may have over eaten,
Did the endurance spin for 1.5hours and felt pretty good throughout it! Also did some isolated arm exercises as had half an hour to kill before the class!
Also as the days progress I am starting to feel less hungry during the day after every meal!
Right when I started the TNT my vitals! Sounds like an episode of ER, were from a set Tanita Scales. I am 27! 183cm about 6ft
NOW
Weight 92.7 KG
BF% 31.3%
fat to loose 13.1KG
BMR 1892cal
Target Weight 80KG BF% 20%
Timescale around 12-16 weeks!
Got some photos to post on here which were taken last night (7 May 2009) and will do either weekly or fortnightly pics. I plan to get weighed in every tuesday and not look at the scales in between that time (even though it is really difficult not to)
Post workout shake, mixed the protein powder - chocolate flavour with a coffee, bang totally mixed up tastes like a Mocha! I think I have discovered something here!
nothing will happen to the protein will it in hot water?
Breakfast - 2egg, 1 egg white omlette w/ peppers garlic, onion, 3 slices of bacon
Morning snack - Hadnful of nuts
Lunch - chicken, tomyam soup no noodles, (had to take skin of chicken i felt like it had breadcrumbs on it)
Snack - Tuna w/ thousand islands dressing
Dinner - Steak, mushroom, chineses sausage, rest of okra cooked the other night and sald w/ feta cheese.
Sn - Chicken sausages with Cheese
I am not going to eat the chinese sausages anymore, looked at the packet and after the meat the main ingredient is sugar, they did taste quite sweet when I ate them...
Also felt like I over ate today but hey! hindsight is a great thing!
Breakfast - 2egg, 1 egg white omlette w/ peppers garlic, onion, 3 slices of bacon
Morning snack - Hadnful of nuts
Lunch - chicken, tomyam soup no noodles, (had to take skin of chicken i felt like it had breadcrumbs on it)
Snack - Tuna w/ thousand islands dressing
Dinner - Steak, mushroom, chineses sausage, rest of okra cooked the other night and sald w/ feta cheese.
Sn - Chicken sausages with Cheese
I am not going to eat the chinese sausages anymore, looked at the packet and after the meat the main ingredient is sugar, they did taste quite sweet when I ate them...
Also felt like I over ate today but hey! hindsight is a great thing!
Welcome to my world. Hmmm. Time for yogurt and grapes...Maybe some whey......
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
So almost halfway through first week of TNT eating plan, hunger is subsided, training is still going strong!
Food for Friday,
Breakfast 3 egg omlette w/ mushroom, garlic, chilli, feta cheese and 2 rashers of bacon.
Snack: hadnful of nuts
Lunch: Tom yam soup (had loads of fish inthis one and felt full after so no extras!
Pre workout protein shake Optimum nutrition pro complex
Post workout shake
Dinner: 2 homemade hamburger w/ salad no rolls!
1.5 glasses of red wine
My first lass of wine on the programme and proud of myself that i restricted it to just one and a half glasess, previously the whole bottle would have gone.
My PT session targeted legs and shoulders
1A Front Squat - 20reps x 70kg, 15x90, 12x100, 10 x 110
1B Incline shoulder press (hammer machine) - 15x50, 12x70, 10x80
2A Sumo Squat - 20 x50, 15 x70, 12x 90, 12 x90
2B Seated military press DB - 20x20lb, 15x25lb, 12x30, 10x40
3A Straight leg deadlift - 4 sets of 15x50kg
3B Front shoulder raise - 3 sets of 10kg plate, 1 set of 15kg plate
4A Hamstring curls - 15 x50, 15 x 60, 15 x70, then small leg curls keeping hamstring tight at bottom of motion range (hurt)
4B Lateral side raise DB - 15 x 7kg, 12 x8kg, 10 x 10kg, 10 x 12kg
5A Upper abs workout 4 x25
5B Lower ab work out 4 x 20
Felt good after this one not during, hate doing my legs but doesn't ever body!
Nice to have one glass of wine and that is it! strange feeling on a friday night!
Felt good after this one not during, hate doing my legs but doesn't ever body!
Nope. I like dead lifts especially. Although I DO hate high rep versions of them (Dead/squat) with the bar.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
The best way to spoil a nice walk
Churchill on golf i think
anyway playing golf with my old manager from work then going up to watch Singapore against Kazakstan rugby union!
Nice to get out and walk even though it is 90% humidity and 35 Celsius plus! Golf seems to get a good stretch out of me!
Anyway eating for today ( a bit of a slip in the evening)
BF - 1 egg, 4 whites, with bacon and chicken sausage!
Snack - handful of nuts
Lunch - ham and cheese salad
Dinner - half black pepper chicken , balsamic glazed vegetable (asparagus, zucchini)
I also drank two guinesses at the rugby and then 2 wines when i got back (minor hiccup ) but resisted the urge to hit clarke quay with everyone else with would have resulted in more alcohol!
Been thinking - can you save up your two drinks a day for the weekend?
Ha ha
It is sunday morning now and back on the strict plan - My hamstrings are so sore though, going to go and try and walk it off whilst taking some photos of singapore for my GF to see!
SUNDAY SORENESS and Monday madness - last day of week one
After the hamstring exercies and walking teh 9 holes of golf on a hilly course.... sunday morning was agony! so was constantly stretching all day and then went for a small walk later on that was tough, in the heat and cos of the pain i just started to sweat !
Anyway Sunday eating was as follows:
Breakfast: 2 egg omlette w/ hame and cheese
Snack: 3 eggs whites
Lunch: 180g Smoked salmon, salad, feta, salami stick, tablespoon of mayo
Snack: Chiken leg
Dinner: Chicken breasts, asparagus, courgettes (zucchini) prawns, balsamic glaze.
MONDAY 11 MAY - LAST DAY of first week
Food today
Breakfast: 1egg, 3 eggwhite omleter w/ chesses and turket breast
SN: Handful of nuts
Lunch: Tom Yam soup
Pre and post workout protein shake
Snack: Can of tuna
DN: Steak, salad w/ reduced fat feta, Brocolli w/ chilli and garlic
Workout, Power workout chest and back
1A Pull up assisted 25kg x15repsx 2 sets, 20x 12, 20 x10
1B Dip (free) 20 x 4
2A Standing row - 20 x40kg, 60 x15kg, 60 x15, 70 x 15
2B Bench press - 60kg x 15, 70x 12, 80 x10, 90 x8
3A Seated cable row - 47.5kg x 20, 60x15, 72.5x12; 72x10
3B DB bench press - 40lb DB x 20, 50lb x 15, 60lb x10, 60lb x 6
3C Seated knees to chest - 25 x4
4A Wide grip pull downs palm inwards 45 x20, 60 x 15, 75 x 10, 90 x 8
4B Cable flys - 3.75kg x 25, 5kg x 20, 7.25 x 20
4C Knees to chest lying with weight ball 4 x25
5A Underhand pull down 30kgx25x4
5B Chest press machine - 40kg x12, 40x10, 40x 8 40x 8
5C Sit up 30x4 w/ resistance rope
ADmittedly i did fatigue on some of the exercises so my PT spotted and made me complete the sets!
Also disappointed to find out he smoked only 3 or 4 a day apparently.......i gave him hassle and said i wouldn;t pay for anymore session until he gave up (jokingly)
Felt good after that session, it was hard noticed a little more vascularity in arms and across front of shoulders without weight dropping significantly.
Tomorrow is a weigh in, going to try and do after exercise session like last time !
Tuesday was a day training without the personal trainer so had it in my mind to train as hard as with him and really push myself rather than just strolling round the gym lifiting a couple of weights then resting etc!
Legs felt and lower back felt really wobbly after first superset, which gave my biceps a better work out as was using my lower back less to pull up thecurls! Got the same feeling as after PT so think it went well!
ALSO GOT POSTIVE RESULTS FROM WEIGH IN BONUS (see previous post)
EATING:
Breakfast - 2 egg, 2 egg white omlette w/ garlic, chilli. 2slices of smoked chicken and slice of cheese
Morning snack - Hadnful of almonds
Lunch - fish soup
Pre and post workout shake 60g of protein
Dinner - 2 sausages (jalepeno and cheese) avacado, feta sald, olive oil and balsamic dressing
Snack - Can of tuna plus mayonnaise.
Feeling good about myself after the weight, the predicted weight has come up to be something more reasonable in my mind. Muscle mass has increased, body fat dropped. Need to regulate the loss so i dont loose too much too quickly.
Booked a holiday to phuket for the weekend of 22 MAy, need to try and stay along the program as much as possible.....any ideas to help with that especially with the drinking side of things?
The endurance spin... rpm in 30 degree heat and 90% humidity, outside...... one sweaty workout! did it for an hour and a half. thinking of investing in a HRM to see calories burnt on this and for training in general!
For Food:
Breakfast: - 1 egg, 3 egg white omletter, w/ reduced fat feta, garlic, chilli, 3 slices of smoked chicken.
Snack: Handful of almonds
Lunch: Chicken breast , selection of 4 vegetables
Snack: Can of tuna plain yuk!
Dinner: Steak, feta, salad, aubergine dip, portobello mushroom, 1.5 glasses of red wine!
AS the first four weeks come to a close I have had some pretty pleasing results. GOt a few days left so hopefully acheive my first target of 20% body fat.
Anyway during this plan my weight has stayed pretty constant substituting fat mass for fat free mass First weigh in was 92.7kg. Weight in 3 weeks later 92.2kg
At the start of exercising i had body fat of 34% before starting this plan in about 2 weeks dropped it to 31%. So at the start of the plan was 31%..... 3 weekes into it i am now 23% BF want to hit 20% at the end of the 4 weeks. My Fat free mass has risen from 63.7kg to 71kg.
I take the reading at the same time in the afternoon before weight training and make sure i am hydrated by ensuring my pee is almost clear.
I took some photos at the start and took some last night and i am pleased to see some differences especially flatter stomach, hip bones almost vascularity across arms and top of chest)
I have not even stuck to the plan regiously with a blow out weekend in Thailand (but did surf for 3 days for at least 3 hours a day, one day i think was 6 and squeezed in a run)
Next steps for me..... hit 20% (hopefully very soon)
After that it will be 14% then..... who knows
As far as the plan goes, it gets to decision time. I have got used to eating no carbs, but i may take to eating plan B with carbs after training to help muscle build up and repair or go to one relaoding day.
Will let you know.
Just on another point i really think having a personal trainer helps keep you motivated... more out of fear of jumping on scales and seeing adverse results standing in front of him and hitting those last reps on the weights and pushing to failure, i think the same would be with a mate on the challenge and to spot you but I am new to the gym here in singapore and yet to find a training partner.
My TNT Eating plan and exercise
Linear Mode
