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2)
TNT Diet
Jeff Volek and Adam Campbell
You can eat all the veggies, meats, cheeses and eggs you want.
Keep insulin levels and glycogen tank low.
4 weeks on Plan A
Less than 20 lbs to lose
Less than 4 inches from waist
Boost muscle growth but emphasize fat burning
Fat Burning all day except pre-post workout
Muscle Building zone 1 hour before and after, protein and carbs option
4 weeks on Plan A
Less than 20 lbs to lose
Less than 4 inches from waist
Burn fat 6 days a week, one day of carb reload
Fat Burning 6 days per week and outside 1 hour pre-post
Reloading Zone 1 day per week
Muscle Building zone 1 hour before and after, protein only option
4 weeks on Plan A
Less than 10 lbs of fat to lose
Less than 3 inches from waist
Ramp muscle growth, still burn fat
Fat burning 6 days per week except 1 hour before and after workout
Plan B
Plan C
Plan D
TNT Diet
Jeff Volek and Adam Campbell
Reloading Zone 1 day per week
Muscle Building zone 1 hour before and after, protein and carbs option
Plan E
4 weeks on Plan A
Less than 5 lbs to lose
Less than 2 inches from waist
Maximize muscle growth, without gaining fat
Fat burning zone from Sunday at 10am through Friday at 6pm, except 1 hour pre-post workout
Reloading Zone Friday at 6 through Sunday at 10am
Muscle Building zone 1 hour before and after, protein and carbs option
Protein
Veggies
Veggies
Fats
Beef
Cheese
Artichokes Mushroom
Cauliflowe Tomatoes
Avocados Butter
Eggs
Fish
Asparagus Onions
Celery
Coconut
Turnips
Cream
Pork
Broccoli
Poultry
Peppers
Cucumber Zucchini
Nuts/Seed Olive/oil
Whey
Brussels
Spinach
Sour Cre
Protein
Veggies
Fruits
Carbs
Beef
Cheese
Eggs/wh
Carrots
Bananas Berries
Bread
Cereal
Asparagus Broccoli
Apples
Beans
Fish
Corn
Grapes
Flour
Kefir
Onions
Melon
Oats
Milk
Peppers
Oranges
Pasta
Pork
Potatoes
Peaches
Quinoa
Poultry
Spinach
Pears
Rice
Yogurt
Tomatoes
Pineapple
Tortillas
TNT Diet
Jeff Volek and Adam Campbell
Sugar has many names:
Barley Malt
Brown Rice Syrup
Corn syrup
Dextrose
Evaporated cane juice
Fructose
Fruit juice
Galactose
Glucose
Granular fruit juice concentrate
Beef
Almost half the fat found in beef is mono-unsaturated (oleic acid)
This is the same healthy fat found in olive oil.
Most beef saturated fat can decrease heart disease by lowering LDLs or reducing total cholesterol level to HDL levels.
Beef is loaded with iron, zinc, and B vitamins.
Poultry
Eat both dark and light meat and the skin.
Fish
Cold water fish best (salmon, mackerel, halibut, sardines).
Lowers risk of heart disease, stroke, asthma, colon cancer, kidney cancer, and Alzheimer's.
Aim for 3 grams of EPA and DHA per week.
Amount of EPA/DHA per 3.5 ounce serving
Salmon
Tuna
2.2g
800 mg
Mackerel
Calamari
1.2 g
600 mg
Sardines
Flounder
1g
500 mg
Halibut
Trout
1g
500 mg
Mussels
Lox
800 mg
500 mg
Sea Bass
Crab
800 mg
400 mg
Pork
Ounce for ounce, pork tenderloin has less fat than chicken breast
Avoid nitrates (bacon and cured meats), may raise blood pressure or increase risk of cancer.
Choose fresh meats with no preservatives.
Al Fresco chicken sausages best.
Whole Eggs
More essential vitamins and minerals per calorie than any other food.
Best sources of choline, a substance you body requires to break down fat for energy.
Tons of lutein and zeaxanthin (anti-oxidants that prevent macular degeneration and cataracts).
No connection with egg consumption and heart disease.
Cheese
Packed with protein and fat, which helps you keep full
No carbohydrates, which decreases rate of insulin spikes
Convenient and versatile.
Avoid cottage and ricotta cheese during fat burning zones (high amount of carbs).
TNT Approved Cheeses:
American
Cheddar
Goat
Jarlsberg
Blue
Cream
Gorgonz.
Mascarp.
Brie
Edam
Gouda
Mont Jack
Brick
Feta
Halloumi
Mozzer.
Camember
Fontina
Havarti
Muenster
Whey and Casein Protein
Primary proteins found in milk
20 percent is whey, 80 percent is casein
Parmesan
Provolone
Romano
Swiss
TNT Diet
Low-starch Vegetables
Every additional serving of vegetables you intake, risk of heart disease goes down 4%.
Lowers risk of stroke, cancer, and diabetes.
1 serving of veggies= baseball
1/2 serving of veggies= 1/2 of a baseball
Everything but corn, potatoes, and carrots are approved.
Switch up veggies to enhance selection of phytonutrients, guard against oxidation.
Natural Fats
Eat no more than 1/2 an avocado a day (high in carbohydrates)
Without fat, your body cannot absorb carotenoids-antioxidants found in veggies or fat soluble vitamins.
Coconut has a significant amount of healthy saturated fat.
More than 50% of it's fat is from lauric acid (raises LDL but boosts HDL even more).
Nuts are loaded with fiber and protein.
1 serving of nuts= size of an egg
1 serving of nut butter=size of a golf ball
2-3 servings of nuts and seeds per day (all high in carbs)
Avoid honey-roasted, candy-coated, and barbecued.
Try raw, dry-roasted, oil-roasted, blanched, chopped, slivered, shelled, salted, unsalted varieties.
Buy natural nut butters (doesn't have added extra sugar).
TNT Approved Nuts and Seeds:
Almonds
Pecans
Brazil
Pine
Cashews
Pistachio
Hazel
Pumpkin
Macadam.
Sesame
Mixed
Sunflower
Peanuts
Walnuts
Olive and olive oils contain mono-unsaturated fats.
Corn and soybean oils are rich in omega-6s.
High ratio of omega-6 to omega-3 increases inflammation, which boosts risk of cancer, arthritis, and obesity.
Sour cream is a healthy relative of butter, high in natural fats. Low-fat cream has added carbohydrates.
TNT Approved Condiments, Herbs, Spices
Aioli
Fennel
Pesto
Balsamic
Fish sau.
Rice vin.
Basil
Garlic
Rosemary
Capers
Ginger
Saffron
Caraway
Horserad.
Sage
Cayenne
Mayo
Salt
Chili
Mint
Soy
Chives
Mustard
Tobasco
Cilantro
Oregano
Thyme
Cinnamon
Paprika
Turmeric
Cumin
Parsley
Vinegar
Dill
Pepper
Worcester.
Minimize ketchup and barbecue sauce.
Drew's All Natural dressings best.
TNT Diet
TNT Diet
Jeff Volek and Adam Campbell
Or, eat 20g protein with 40g carbs before workout (chocolate milk)
20g Protein Sources
3.5 ounces tuna
3-4 slices deli meat
1 serving of meat size of cards
1 cup egg beaters, 6 egg whites
15-20g Carb Sources
1 slice bred
1/2 cup pasta
1/2 rice
1/2 cup cereal
1/2 medium potato
1 cup berries
1 apple, orange, peach
1/2 banana
8) The Drink List
Stick with beverages with contain no calories.
Drink 8-12 ounces of water for every 2 hours you're awake.
Muscles are composed over 80% water.
Protein synthesis occurs at a higher rate when muscle cells are well hydrated.
Coffee is highly recommended.
Tea is full of catechins, antioxidants that fight cancer, heart disease and Alzheimer's.
Drinking tea results in 20% less stress hormones.
Don't consume diet beverages in large amounts.
Look for Roobios teas for naturally sweet sugar.
Alcohol appear to improve levels of good cholesterol and has a relaxing, stress-reducing effect.
Wine contains reservatrol an antioxidant.
9) Sample Recipes
10) The Science of Lifting
Science is nothing but organized common sense.
SAID- Use it or lose it.
Resistance training is crucial for the after burn effect.
Protein synthesis is elevated up to 48 hours after a workout.
Training is like a prescription. You wouldn't take an entire bottle of Advil on Monday to relieve pain all week.
You would take smaller doses at more regular intervals.
Alternate sets for maximum metabolic disturbance.
Sherrington's law of reciprocal inhibition "for every neural activation of a muscle, there is a corresponding inhibition
of the opposing muscle."
Growth occurs after 90-120 seconds of total tension.
Beginners achieve the best gains in strength when they perform 12-15 repetitions.
Every exercise should have 25-50 repetitions.
Interval training is the most efficient way to improve aerobic fitness, and more effective for reducing glycogen levels.
11) Sample Workout Plan
12) Look Better, Live Longer
Resistin, hormone that leads to high blood sugar.
Visceral fat is more dangerous than subcutaneous fat.
Big belly? Probably insulin resistant, first stage in type 2 diabetes.
At least 43% of men are insulin resistant.
Metabolic Syndrome (40 inch waist, high triglycerides, high blood sugar, high blood pressure, low good cholesterol."
Science shows that resistance training people need twice as much protein as sedentary people.
Protein causes more calcium you eat to be absorbed, which means more available for the bones.
Low-carb diets have been shown to decrease inflammation by 55%. (c-reactive protein).
TNT Diet
Jeff Volek and Adam Campbell
13) Saturated Fat and the American Paradox
Highest saturated fat intake= least plaque buildup on artery walls.
Reducing saturated fat didn't decrease the incidence of heart disease, stroke, or cancer.
Replace carbs with saturated fat-decreases triglycerides, raises HDL, increases LDL.
Fat in steak (stearic acid) has a neutral effect on LDL cholesterol
14) TNT For Life
Men who don't eat breakfast are 5x more likely to become obese than those who make it a daily habit.
Eat within 80 minutes of waking up.
Cutting carbs may assist in reducing headaches.