This text is an edited version of different texts, the links to the full texts are posted bellow
TNT 101 – Where do I begin?
Imagine if you could control what your body does with the food you eat. You stop storing nutrients as belly flab, and instead transform them into muscle. And so you burn stored fat for energy. Your biceps grow as your love handles shrink.
The TNT (Targeted Nutrition Tactics) Diet, a cutting-edge eating plan based on research by Jeff Volek, PhD, RD, and Adam Campbell, MS, CSCS, at the University of Connecticut, has this simple purpose: to help you lose fat as you gain muscle. The TNT Diet can be customised to suit you, whether you’re a heavyweight with 20kg of pure fat to burn or a lean guy who wants to bulk up.
The science of TNT
To understand how TNT works, you need a primer on glycogen—the carbohydrates stored in your muscles. Unlike your fat stores, which can expand to what seems like an infinite level (you can grow fatter and fatter!), your glycogen tank has a limited capacity to store carbs. Think of your car: If it’s a mid-size, it probably has a 45-litre fuel tank. Try to fill in 60 litres, and the extra will spill out. It’s the same way with carbs and your glycogen tank. So this is where the problem lies: Once your glycogen tank is full, the excess carbs you eat overflow into your bloodstream and are shuttled off to your liver, where they’re converted to fat.
What’s more, eating carbohydrates raises hormone insulin in your blood. That’s important because when your glycogen tank is full, insulin puts both your muscle cells and your fat cells in growth mode. That’s great for your biceps, but it’s a horrible scenario for your belly or love handles.
Now for the good news: Low glycogen levels, which you can achieve with the right eating strategies and exercise, change your body’s response to insulin. While insulin still signals your body to build muscle, it no longer keeps your fat cells in growth mode. Why? Because your body makes refilling your glycogen tank a priority, in case of an energy emergency. So it sucks any carbs you eat into your muscles to be stored as glycogen for later use. As a result, your body must turn to fat as its primary fuel source.
This creates the ideal internal environment for remodelling your body. Think of it as flipping a cellular switch that allows you to burn fat as you build muscle. The next step, then, is to implement the nutrition (and exercise) tactics that give you complete control over that switch.
Starting the Plan:
Everyone starts out by following the guidelines of TNT Plan A for the first 4 weeks. The reason: To experience all the benefits from the other plans we offer, your body must first learn to use fat as its primary source of energy.
Think of this as lighting the TNT Diet fuse. Typically, your body will have adapted almost completely within a week or two, and the rest of the changes will occur within another 2 weeks. After 4 weeks on Plan A, you can stay on it or switch to any of the other four plans. Simply choose your plan based on your body composition goals and on how much fat you have to lose.
TNT Plan A:
The Fat-Burning Time Zone:
When? Every day of the week, except 1 hour before your workout, and 1 hour after your workout.
The Fat-Burning Time Zone Food List: High-Quality Protein
Eat any combination of foods from the three categories listed below until you feel you are satisfied, but not stuffed. During this time zone, try to steer clear of foods containing more than 10 gm of carbs per serving, particularly those with flour or sugar (includes bread, pasta, rice, baked goods).
• High-quality proteins: Beef, chicken, turkey, fish, pork, eggs, cheese, protein powder
• Low-starch vegetables: Any vegetable except potatoes, corn, carrots
Artichokes, Mushrooms, Avocados, Asparagus, Onions, Broccoli, Peppers, Brussels Sprouts, Spinach, Cauliflower, Tomatoes, Celery, Turnips, Cucumbers, Zucchini
• Natural fats : Avocados, Butter, Coconut, Cream (35% or heavy whipping cream), Nuts and Seeds (*limit to two servings/day), Olives, Olive oil, and Canola Oil, Sour Cream. And don’t worry: Contrary to popular opinion, research shows that saturated fat doesn’t raise your risk of heart disease, especially when eaten as part of a low-carb diet.
The Muscle-Building Time Zone:
When you use this tactic
In the window of time 60 minutes before you lift weights to 30 minutes afterward.
Why it works
Resistance training primes your muscles to grow—all you have to do is feed them. So during this time, you’ll always include protein, which provides the raw material for muscle growth without inhibiting your ability to burn fat.
And if you’re okay with temporarily slowing down your fat loss, you can also down a hefty dose of carbohydrates, which will boost muscle growth to an even greater extent.
The Ideal Protein Snack (pre & post-WO) :
(Prepare a protein shake (mixed with water) that provides a blend of at least 40 grams of whey and casein protein. When choosing a product, look for one that contains both whey and casein protein, and which has only small amounts of carbs and fat. Here are three products we like, but comparable protein powders work as well. Keep in mind that if the product provides, say, 24 grams of protein per serving, you’ll want to make two servings. That’ll result in 48 grams of protein, which is fine. Your charge is to consume a minimum of 40 grams. Drink half of the beverage 30-45 minutes before your workout; drink the other half immediately after your workout . Eat a Fat-Burning Time Zone meal or snack that contains high-quality protein within 30 minutes to an hour after your training session. (Your snack could be another 20 to 40 gram protein shake.))
There is another option in the book to in order not to take shakes, which is what I’m going to do! Simply have the same amount of protein from a whole food, such as 85 gm of tuna fish, lean deli meat such as turkey or chicken. Alternatively, have three egg whites (omelette or boiled).
And don’t forget, drink lots of water!!!!!!
This text is an edited version of different texts, the links to the full texts are posted bellow , you can find the complete text here:
So until next, GGrrrrrrrrrrr Guy The Healthy Paleo Guy