TNT Diet

Jeff Volek and Adam Campbell

Introduction
For 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 mixing
in 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 ability
to burn fat.
Best indication of weight loss; the fit of your clothes.
1)

2)

Don't Believe Everything You Read

Average 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 instead
of stored fat. Because people keep eating bad carbs and at the wrong times, the glycogen tank never empties, thus
we never burn fat.
When you overfill your glycogen tank, the excess sugar goes into your bloodstream. Result? Chronically high blood
sugar
It then gets shuttled to the liver and converted to blood fat (triglycerides). High triglycerides are an early predictor of
future diabetes.
You lose fat faster when exercising in the carb-burning zone. Go all out for 30-60 seconds. This burns more total calories
which burns the same amount of fat in a shorter period of time. If you always exercise in a fat burning state, you never
deplete your glycogen storage tank.
Fat doesn't make you fat. Eating an overabundance of fat makes you fat. Eating high processed sugars and carbs
promotes 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 for
energy.
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.
Trade your Belly for Your Biceps
On 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 zones
Fat Burning Zone
Speeds fat loss
Reduces heart disease risk
Regulates appetite
Use this zone mostly during the day

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.

Reloading Time Zone

Boosts muscle growth
Instantly inflates muscles
Allows you to eat "poor-quality foods"
Use this up to two days per week
Eat plenty of protein and high quality carbohydrates (whole-grain, beans, sweet potatoes, yogurt
fruit and milk).
Spend no more than 36 hours in the reloading time zone
Muscle Building Time Zone
Increases muscle growth
Speeds workout recovery
Use 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 other
times.
TNT Tactics
PLAN A PLAN B PLAN C PLAN D PLAN E
Fat-Burning Zone
7 days
7 days
6 days
6 days
5 days
Reloading Zone
0 days
0 days
1 day
1 day
2 days
Muscle Building
Protein Protein+C Protein Protein+C Protein+C

Lifting weights can elevate metabolism up to 2 days afterward.

3) Your Body, Your Plan
Plan 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 A

Just starting the program

More than 20 lbs to lose
Drop more than 4 inches from your waist
Lose fat at the highest rate possible
Have metabolic syndrome or pre-diabetes
Eat 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 workout

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

4) The TNT Diet Quick-Start Guide

Fat Burning Zone
Eat 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.

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

Reloading Time Zone

Eat any combination of foods until you feel satisfied, not stuffed.
High quality protein at every meal and every 3 hours.

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

Muscle Building Time Zone

Protein Only
Plans A and C
Protein 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 Carbohydrates
Plans B, D, E
Protein 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 Zone

Keeping 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.

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

High-fructose corn syrup

Honey
Lactose
Maltodextrin
Maple syrup
Molasses
Organic cane juice
Sorhgum
Sucrose
Turbinado

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

Jeff Volek and Adam Campbell

Whey protein has been shown to enhance immune function and be beneficial in treating cancer, heart disease and
osteoporosis.
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 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.

Supplements That Work

Low carb diets are usually deficient in folate, vitamin d and chromium
Low fat diets are usually deficient in folate, calcium, magnesium, pantothenic acid, zinc, vitamin d and e, chromium
and molybdenum.

TNT Diet

Jeff Volek and Adam Campbell

Always use a multi-vitamin (recommended by the AMA). Ensure all nutritional bases are covered
May 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 fight
inflammation), lower risk of colon cancer, stroke, asthma, arthritis, dementia.
Shoot for 1-2 grams of EPA and DHA combined per day.
Nordic Naturals
Creatine 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 Zone

Glycogen 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 meat
Egg 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 tank
Choose 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 Plus
Made 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 tortillas
The best bagels: Thomas' hearty grains 100% whole wheat bagel
The best slow-cooked oatmeal: Bob's red mill steel oats
The best crackers: Triscuit original wheat crackers
The best types of cereals: Food for Life Ezekiel, Bear Naked, Fiber One, Post Shredded Wheat
Avoid fatty salad dressings in the reloading time zone.
Quinoa packs all of the nine essential amino acids.
7) Muscle-Building Time Zone
Starts 1 hour before workout and lasts 30 minutes after workout
Protein 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 C
40g 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 Carbs
40g protein with 40-80g of carbs, drink half before and half after.
Eat a fat-burning zone meal within 2 hours after training.

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.