Sheet1TNT DietJeff Volek and Adam CampbellIntroductionFor every 10 lbs of bodyweight lost, 2-3 lbs are usually muscle.The key to TNT is to make sure you eat a wide variety of foods at the right times.Nutrient partioning-adjusting intakes of macronutrients to benefit muscle gain AND fat loss.When carbs are high, fat will be low. When carbs are low, fat will be high.Attribute this to smart play calling in football. You must have a strong running game (meat and veggies) before mixingin a few well-timed play-action passes (breads, pastas, rice) which will lead to big gains."If you want extreme results, it only makes sense to follow an extreme diet."Majority of men who start a diet abandon it within 6 months.Women have a limited capacity to produce testosterone. Although the more muscle added means the better abilityto burn fat.Best indication of weight loss; the fit of your clothes.1)Don't Believe Everything You ReadAverage guy loses 6 lbs of muscle between 30-50.Muscle doesn't turn to fat, it gets replaced by fat.Each pound of fat takes up 18 percent more space in your body than each pound of muscle.Fat cells secrete hormones that signal your body to break down muscle tissue.Annually, men will gain a pound of bodyweight annually from 25-45.Glycogen is a storage tank for sugar. A full glycogen tank signals yours body to use incoming carbs for energy insteadof stored fat. Because people keep eating bad carbs and at the wrong times, the glycogen tank never empties, thuswe never burn fat.When you overfill your glycogen tank, the excess sugar goes into your bloodstream. Result? Chronically high bloodsugarIt then gets shuttled to the liver and converted to blood fat (triglycerides). High triglycerides are an early predictor offuture diabetes.You lose fat faster when exercising in the carb-burning zone. Go all out for 30-60 seconds. This burns more total calorieswhich burns the same amount of fat in a shorter period of time. If you always exercise in a fat burning state, you neverdeplete your glycogen storage tank.Fat doesn't make you fat. Eating an overabundance of fat makes you fat. Eating high processed sugars and carbspromotes more eating, which increases total dietary intake.Fat is needed to control hunger levels (satiety).Low carb diets are high in fat, which keeps your insulin levels low, allowing your body to break down stored fat forenergy.Unless you exercise like an athlete, you shouldn't be eating like an athlete.There is no connection between fat, saturated fat and heart disease.Fat-free foods are healthy.Skittles are a fat-free food.Thus, skittles are healthy.Low-fat foods contain 59 percent less fat, but only 15 percent fewer calories than full-fat products (added sugar.)The more muscle you have, the bigger your body's fat-burning furnace.Reducing glycogen levels will reduce your abdominal fat.2)Trade your Belly for Your BicepsOn average, 75 percent of weight lost is fat and 25 percent is muscle.Calories should be redirected from fat cells towards muscles cells.Insulin rises whenever blood sugar rises. Insulin moves glucose in the blood into muscle cells. The more carbs you eat,the higher and faster your blood sugar rises.Too many carbs? Excess glucose converts to fat.The total amount of carbs and when you eat those carbs are the biggest priorities with the TNT diet.There are well-timed carbohydrates and poorly timed carbohydrates.Eat carbs at the best time- build muscle, not your gut. Eat carbs at the worst time- store more fat.Different types of time zonesFat Burning ZoneSpeeds fat lossReduces heart disease riskRegulates appetiteUse this zone mostly during the dayYou can eat all the veggies, meats, cheeses and eggs you want.Keep insulin levels and glycogen tank low.Reloading Time ZoneBoosts muscle growthInstantly inflates musclesAllows you to eat "poor-quality foods"Use this up to two days per weekEat plenty of protein and high quality carbohydrates (whole-grain, beans, sweet potatoes, yogurtfruit and milk).Spend no more than 36 hours in the reloading time zoneMuscle Building Time ZoneIncreases muscle growthSpeeds workout recoveryUse this 1 hour before you lift and 30 minutes after you lift.Eat a high protein or a mixed protein/carbohydrate snack/meal.Protein timing around workout times can double the amount of muscle growth vs. protein at othertimes.TNT TacticsPLAN APLAN BPLAN CPLAN DPLAN EFat-Burning Zone7 days7 days6 days6 days5 daysReloading Zone0 days0 days1 day1 day2 daysMuscle BuildingProteinProtein+CProteinProtein+CProtein+CLifting weights can elevate metabolism up to 2 days afterward.3)Your Body, Your PlanPlan A is a low carb high fat diet (60-70% of calories from fat)Eating a low-carb, high-fat diet actually reduces your risk for heart disease, despite what you've been told.Plan AJust starting the programMore than 20 lbs to loseDrop more than 4 inches from your waistLose fat at the highest rate possibleHave metabolic syndrome or pre-diabetesEat in the fat burning zone most of the day (except 1 hour before and after workout)Eat in the muscle building zone 1 hour before and 1 hour after workoutPlan B4 weeks on Plan ALess than 20 lbs to loseLess than 4 inches from waistBoost muscle growth but emphasize fat burningFat Burning all day except pre-post workoutMuscle Building zone 1 hour before and after, protein and carbs optionPlan C4 weeks on Plan ALess than 20 lbs to loseLess than 4 inches from waistBurn fat 6 days a week, one day of carb reloadFat Burning 6 days per week and outside 1 hour pre-postReloading Zone 1 day per weekMuscle Building zone 1 hour before and after, protein only optionPlan D4 weeks on Plan ALess than 10 lbs of fat to loseLess than 3 inches from waistRamp muscle growth, still burn fatFat burning 6 days per week except 1 hour before and after workoutReloading Zone 1 day per weekMuscle Building zone 1 hour before and after, protein and carbs optionPlan E4 weeks on Plan ALess than 5 lbs to loseLess than 2 inches from waistMaximize muscle growth, without gaining fatFat burning zone from Sunday at 10am through Friday at 6pm, except 1 hour pre-post workoutReloading Zone Friday at 6 through Sunday at 10amMuscle Building zone 1 hour before and after, protein and carbs option4)The TNT Diet Quick-Start GuideFat Burning ZoneEat any combination of foods until you feel satisfied, not stuffed.Consume high quality protein at every meal.Don't fear fat.Indulge on veggies.Avoid sugar and starch.ProteinBeefCheeseEggsFishPorkPoultryWheyVeggiesArtichokesMushroomsAsparagusOnionsBroccoliPeppersBrusselsVeggiesCauliflowerTomatoesCeleryTurnipsCucumbersZucchiniSpinachFatsAvocadosButterCoconutCreamNuts/SeedsOlive/oilSour CreamReloading Time ZoneEat any combination of foods until you feel satisfied, not stuffed.High quality protein at every meal and every 3 hours.ProteinBeefCheeseEggs/whFishKefirMilkPorkPoultryYogurtVeggiesAsparagusBroccoliCarrotsCornOnionsPeppersPotatoesSpinachTomatoesFruitsApplesBananasBerriesGrapesMelonOrangesPeachesPearsPineappleCarbsBeansBreadCerealFlourOatsPastaQuinoaRiceTortillasMuscle Building Time ZoneProtein OnlyPlans A and CProtein shake with water with 40 grams protein (low carb and fat).Drink half 30-45 minutes before workout, drink other half right after.Eat a Fat burning zone meal or snack with high protein 30 minutes to 1 hour after training session.Protein and CarbohydratesPlans B, D, EProtein and carbohydrate shake (40g PRO/80g CHO)Little or no fat.16 ounces of low-fat chocolate milk or low-fat, fruit flavored kefir.Drink half 30 minutes before, drink half after.Eat a Fat burning zone meal or snack with high protein 30 minutes to 1 hour after training session.Drink 8-12 ounces of water every 2 hours that you're awake.Approved Beverages:Water, coffee, unsweetened tea, no-calorie beverages, up to two drinks of alcohol per day.5)The Fat-Burning Time ZoneKeeping carbs out of your diet lets your body burn fat at its highest potential.Choose liberally from the fat-burning foods list.Your body uses more calories to digest and process protein than both carbs and fat combined.Fat helps control total number of calories that the body craves.Most successful dieters eat at least 4 servings of low-starch veggies per day (no potatoes, corn or carrots).Avoid sugar and starch. They raise blood insulin and inhibit body's ability to burn fat for energy.Milk and fruit still provide natural sugars.Sugar has many names:Barley MaltHigh-fructose corn syrupBrown Rice SyrupHoneyCorn syrupLactoseDextroseMaltodextrinEvaporated cane juiceMaple syrupFructoseMolassesFruit juiceOrganic cane juiceGalactoseSorhgumGlucoseSucroseGranular fruit juice concentrateTurbinadoBeefAlmost 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.PoultryEat both dark and light meat and the skin.FishCold 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 servingSalmon2.2gTuna800 mgMackerel1.2 gCalamari600 mgSardines1 gFlounder500 mgTrout1 gHalibut500 mgMussels800 mgLox500 mgSea Bass800 mgCrab400 mgPorkOunce for ounce, pork tenderloin has less fat than chicken breastAvoid 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 EggsMore 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.CheesePacked with protein and fat, which helps you keep fullNo carbohydrates, which decreases rate of insulin spikesConvenient and versatile.Avoid cottage and ricotta cheese during fat burning zones (high amount of carbs).TNT Approved Cheeses:AmericanCheddarGoatJarlsbergParmesanBlueCreamGorgonz.Mascarp.ProvoloneBrieEdamGoudaMont JackRomanoBrickFetaHalloumiMozzer.SwissCamembertFontinaHavartiMuensterWhey and Casein ProteinPrimary proteins found in milk20 percent is whey, 80 percent is caseinWhey protein has been shown to enhance immune function and be beneficial in treating cancer, heart disease andosteoporosis.Whey is a fast acting protein (post-workout).Casein is a slow digesting protein (before bed).Best is a whey-casein blend.Look for "milk protein isolates".Low-starch VegetablesEvery additional serving of vegetables you intake, risk of heart disease goes down 4%.Lowers risk of stroke, cancer, and diabetes.1 serving of veggies= baseball1/2 serving of veggies= 1/2 of a baseballEverything but corn, potatoes, and carrots are approved.Switch up veggies to enhance selection of phytonutrients, guard against oxidation.Natural FatsEat 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 egg1 serving of nut butter=size of a golf ball2-3 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:AlmondsPecansBrazilPineCashewsPistachioHazelPumpkinMacadam.SesameMixedSunflowerPeanutsWalnutsOlive 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, SpicesAioliFennelPestoBalsamicFish sau.Rice vin.BasilGarlicRosemaryCapersGingerSaffronCarawayHorserad.SageCayenneMayoSaltChiliMintSoyChivesMustardTobascoCilantroOreganoThymeCinnamonPaprikaTurmericCuminParsleyVinegarDillPepperWorcester.Minimize ketchup and barbecue sauce.Drew's All Natural dressings best.Supplements That WorkLow carb diets are usually deficient in folate, vitamin d and chromiumLow fat diets are usually deficient in folate, calcium, magnesium, pantothenic acid, zinc, vitamin d and e, chromiumand molybdenum.Always use a multi-vitamin (recommended by the AMA). Ensure all nutritional bases are coveredMay help prevent cancer.Choose a men's formula that doesn't contain iron (eat enough through all the meat)Fish oil is loaded with poly-unsaturated fats (EPA, DHA, ALA)ALA is from flaxseed, canola, soybeans, pumpkin seeds and walnuts. Must be converted from ALA to EPA/DHA.10-15 percent conversion rate.Fish oil helps with anger management issues, reduces chronic pain (EFA's are converted to prostaglandins that fightinflammation), lower risk of colon cancer, stroke, asthma, arthritis, dementia.Shoot for 1-2 grams of EPA and DHA combined per day.Nordic NaturalsCreatine helps speed body's production of phosphocreatine.Able to do more work and challenge muscles harder.Take creatine before working out.6) The Reloading Time ZoneGlycogen levels will be low due to the time spent in fat burning zone.Allows body to embrace carbohydrate foods without negative consequences of overflowing the glycogen tank.Eat as much fruit and starchy vegetables you want.Emphasize high-quality, nutrient dense carbohydrates instead of fats.Increase total calories of carbs, decrease total calories of fat (to ensure you don't get fat).Avoid sugar and refined grains.Choose lean 90-95% cuts of lean meatEgg whites instead of eggs.Fat free or 2% versions of milk, cheese and yogurt.Choose fruits that contain no added sugars. Add fruit/veggie juices as well.100% fruit juice only!Go easy on the dried fruit. 1-2 handfuls per day in the right zone.Pumping low nutrient filled carbohydrates is like pumping cheap gasoline into your tankChoose 100% whole grain breads, pastas, and rice.Made with whole grains only means at least 51% is made from a whole grain source.Reloading time zone best for indulging junk foods. Don't over do it.Limit junk foods to one meal during the reloading time zone.Get products with the fewest ingredients. Best way of choosing foods.Fiber cannot be broken down.Ezekiel 4:9 sprouted whole grain products are the best.More essential protein, fiber, and B vitamins.Best Pasta- Barilla PlusMade with high-fiber flax flour, which contains omega-3 fatty acids.100% whole-wheat couscous also a good alternative.The best rice: Uncle Ben's fast and natural whole grain instant brown rice (it only has whole grain brown rice).The best tortillas: MexAmerica whole wheat flour tortillasThe best bagels: Thomas' hearty grains 100% whole wheat bagelThe best slow-cooked oatmeal: Bob's red mill steel oatsThe best crackers: Triscuit original wheat crackersThe best types of cereals: Food for Life Ezekiel, Bear Naked, Fiber One, Post Shredded WheatAvoid fatty salad dressings in the reloading time zone.Quinoa packs all of the nine essential amino acids.7) Muscle-Building Time ZoneStarts 1 hour before workout and lasts 30 minutes after workoutProtein synthesis- amino acids come together to form new proteins needed to build muscle.Higher levels of amino acids means more protein synthesis.Plans A and C40g protein shake to drink half before workout, half after workout.Eat a fat-burning zone meal within 30 minutes to 1 hour after training.Or, eat 20 grams of protein 45 to 60 mins before your workout.Protein and Carbs40g protein with 40-80g of carbs, drink half before and half after.Eat a fat-burning zone meal within 2 hours after training.Or, eat 20g protein with 40g carbs before workout (chocolate milk)20g Protein Sources3.5 ounces tuna3-4 slices deli meat1 serving of meat size of cards1 cup egg beaters, 6 egg whites15-20g Carb Sources1 slice bred1/2 cup pasta1/2 rice1/2 cup cereal1/2 medium potato1 cup berries1 apple, orange, peach1/2 banana8) The Drink ListStick 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 Recipes10) The Science of LiftingScience 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 inhibitionof 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 Plan12) Look Better, Live LongerResistin, 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).13) Saturated Fat and the American ParadoxHighest 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 cholesterol14) TNT For LifeMen 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.