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Men's Health TNT Diet: The Explosive New Plan to Blast Fat, Build Muscle, and Get Healthy in 12 Weeks Paperback – December 23, 2008

4.5 4.5 out of 5 stars 197 ratings
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The Men's Health TNT Diet is a revolutionary program for burning fat and building muscle. Utilizing Targeted Nutrition Tactics (TNT), the authors move beyond "good carbs" and "bad carbs" to focus instead on "well-timed carbs" that will allow readers to eat the foods they want as long as they are eating them at the right time.

By controlling the levels of glycogen (carbs stored in our muscles) through this unique diet, and learning to exercise in the carb-burning zone (the secret to making workouts shorter and more effective) anyone can shed fat and build muscle—and it takes only 90 minutes of exercise a week.
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Previous page
  1. Part of series
    Men's Health
  2. Print length
    288 pages
  3. Language
    English
  4. Publisher
    Harmony/Rodale
  5. Publication date
    December 23, 2008
  6. Dimensions
    6.5 x 0.72 x 9.13 inches
  7. ISBN-10
    1594869766
  8. ISBN-13
    978-1594869761
  9. See all details
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Editorial Reviews

Review

“Few books have the life-changing potential of the TNT Diet. Based on science and new groundbreaking research, it provides a program that will enhance your health, muscular fitness, and the quality of your life. I highly recommend it!” —William Kraemer, PhD, CSCS, FACSM Professor of Kinesiology, Physiology and Neurobiology Medicine, University of Connecticut

“The TNT Diet is a must-read. It will help you not only achieve the body you want but also greatly improve your health.” —Keith Berkowitz, MD, Center for Balanced Health, New York City

About the Author

JEFF VOLEK, PhD, RD, is an associate professor of kinesiology and a registered dietitian at the University of Connecticut. He is a regular contributor to Men's Health and is a coauthor of The Testosterone Advantage Plan. He lives in Manchester, Connecticut.

ADAM CAMPBELL, features editor at Men's Health, is a National Magazine Award–winning writer and a certified strength and conditioning specialist. He lives in Allentown, Pennsylvania.

Product details

  • Publisher ‏ : ‎ Harmony/Rodale; First Edition (December 23, 2008)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 288 pages
  • ISBN-10 ‏ : ‎ 1594869766
  • ISBN-13 ‏ : ‎ 978-1594869761
  • Item Weight ‏ : ‎ 12.8 ounces
  • Dimensions ‏ : ‎ 6.5 x 0.72 x 9.13 inches
  • Customer Reviews:
    4.5 4.5 out of 5 stars 197 ratings

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  1. Jeff Volek

    Jeff Volek

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  2. Jeff Volek

    Jeff Volek

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    Dr. Jeff Volek is a Full Professor in the Department of Human Sciences at The Ohio State University. A World-renowned expert in low carbohydrate research, Dr. Volek focuses on the clinical application of ketogenic diets, especially the management of insulin resistance and type-2 diabetes, as well as athletic performance and recovery. His research aims to understand individual variability including how ketogenic diets alter fatty acid composition, lipoprotein metabolism, gut microbiome, gene expression, adaptations to training and overall metabolic health. He has performed several prospective diet studies that demonstrate well formulated ketogenic diets result in substantial improvements in (if not complete reversal of) metabolic syndrome and type-2 diabetes. Dr. Volek has garnered over $7 million in research grants over the last 15 years, and accumulated an enormous amount of laboratory and clinical data as it pertains to biomarker discovery and formulation of personalized, effective and sustainable low carbohydrate diets. In addition to research, Dr. Volek has several initiatives aimed at translating low-carbohydrate science to the public including his role as Chief Scientist of KetoThrive Corp. He has also performed seminal work on dietary supplements including creatine, carnitine, and whey protein. He has been invited to lecture on his research more than 150 times at scientific and industry conferences in eight countries. His scholarly work includes 280 peer-reviewed scientific manuscripts and 5 books, including a New York Times Best Seller, collectively selling over 700 hundred thousand copies.

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Customer reviews

4.5 out of 5 stars
4.5 out of 5
197 global ratings

Top reviews from the United States

Helios479
5.0 out of 5 stars Lots of good explainations for what turns out to be a simple system
Reviewed in the United States on February 21, 2011
Verified Purchase
The TNT Diet itself can be distilled into just a few pages, but the book gives you chapters upon chapters of explanation and validation for the methodology before it even instructs you on how to begin. This helped to clarify a lot of the concepts for me and provide rationales for how someone could be eating steak all the time and still lose weight. As best I can tell the dieting portion is very similar to Atkins, with a necessary induction period to prepare your body to burn fat. Other plans are provided depending on your goals (how much muscle you want to build, how much weight you want to lose) to further build a sustainable diet. A few recipes are provided, but the main benefit is clearly laying out the type of foods that are acceptable so that you can determine your own ideal meal. The exercise portion of the program uses the same muscle-confusion approach as plans like P90, but again provides and cites evidence for the methodolgy behind the approach. The exercises concentrate on lifting, and while they do only take around 30 minutes many require gym equipment which makes it nearly impossible to do from home. A large section is devoted to explaining each exercise so that you're performing it properly, but for a complete novice like myself the illustrations were too vague for some of the more complex movements. Protein shakes and Creatine supplements are encouraged so expect to be dropping some money at GNC.

As for the actual "book" item rather than the content it is of manageable size that should fit on bookshelves. It is well organized, well written, and has a helpful index in the back to quickly refresh yourself on concepts.
7 people found this helpful
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Doire69
5.0 out of 5 stars It works!
Reviewed in the United States on October 10, 2007
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The book is an easy to read explanation of how your body chemistry works with the food you eat, and explains how the low-fat high-carb diets of the last generation have led to the obesity epidemic now happening in the western world. This isn't theoretical; the book backs up its claims with recent scientific studies. The concept of your body's virtual 'glycogen tank' (the combined glycogen storage capacity of your muscles) is a powerful one; essentially your body can only store so much carb before it has to start converting it to fat (your tank is overflowing). Keeping your glycogen level lower makes your body burn more fat instead.

The diet is essentially low-carb/high-protein/high-fat, with no need to take note of every calorie you consume. The TNT stands for 'Targeted Nutrition Tactics', the principle of which works with your body chemistry to determine the optimum time to eat your carbs, etc. The book isn't just about what you eat though; despite the slightly misleading 'Diet' title it's much more of a lifestyle than a diet, with great exercise programs listed within to follow. You start by going really low-carb for 4 weeks, then you re-introduce carb reloading days according to your body's needs and your own lifestyle choices.

The book is well written in a conversational style, and is easy to follow. Most important of all, it works. I've been doing TNT for about 3 months (info posted on the Men's Health website) and I've gone from having 210lbs on my 5'11" frame to my current 188 lbs, while my waist has shrunk from 35" to just under 32". All while improving my muscle tone and bulk. I look much better and I feel great. :)

Highly recommended. The best $20 I've spent in a long while.
18 people found this helpful
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aaron
4.0 out of 5 stars FROM FATTY TO FABULOUS
Reviewed in the United States on December 27, 2010
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I AM A NORMAL GUY. I AM NIOT A HEALTH NUT, MUSCLE HOUND GUY. BUT I DO WANNA LIVE TO BE OLDER THEN FIFTY FIVE, AND BEFORE THIS BOOK, IT WAS A REALITY. THIS IS SCIENCE FOLKS; NOT 'WHAT YOU WANT TO HEAR' BUT WHAT IS. AND THEY GIVE YOU A SIMPLE PLAN TO FOLLOW THAT YOU CAN'T SCREW UP, EVEN IF YOU TRY! LOW-CARB, HIGH FAT, AND PROTIEN...THAT'S IT. THEY GIVE YOU THE FOODS TO EAT, THE RECIEPES TO COOK EASY, GOOD MEALS( I NEVER COOKED UNTIL I BOUGHT THIS BOOK). THE WORKOUT PLAN IS EASY TO FOLLOW, THIRTY MINUTES EVERY OTHER DAY AND THE WEIGHT COMES OFF!! WHEN I STARTED THIS, I WAS 205LBS; IN NINETY DAYS I WAS 150 AND COULD SEE MY FEET!! GET IT?
3 people found this helpful
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J. Storey
5.0 out of 5 stars TNT is pure dynamite!!
Reviewed in the United States on April 28, 2009
Verified Purchase
Well, I guess this is the week for exercise books. (Sorry, the reference to "dynamite" in my title was a natural, given the book acronym).
I was already familiar with the TNT diet and exercise protocols before I bought the book, since it was introduced awhile back in Men's Health magazine. Readers of the mag will want to purchase the book, as it goes into more detail and has many additions.

Anyway, so what is the hoopla over this TNT (TM) diet and exercise program? Read no further than Dr. Richard Feinman's review here on Amazon; Feinman is a research collaborator with author Jeff Volek and both have clinically slashed through the medical community's ridiculous low-fat/high-carb dietary advice like samurai Musashi Miyamoto slashing through twenty bad guys, without blinking an eye. If this were a samurai movie, those severed, bloodied bodies you see all over the ground would be the standard medical community.

But this isn't a samurai movie, alas, so back to less-bloody thoughts. In all seriousness, if anyone bothers to read the clinical studies done by Volek and Feinman and their findings on the superiority of low-carb diets over the typical advice (not to mention numerous other studies, plus older clinical literature comparing higher-mono-fat diets vs. the typical high-carb low-fat AHA diets), one simply cannot avoid the conclusion our medical communities are clueless on worthwhile dietary advice. I knew that already. Many others were aware of that too. Now all of you know it too.

Dr. Volek distills a lot of his research here in TNT for getting folks started on a prudent low-carb baseline diet, and then ratcheting up certain carbs from there, depending on the *timing*. The strong point of this book is showing exactly when one can add carbs without killing the fat-burning effects of a low-carb baseline diet- i.e., primarily after exercise, when the glucose load can be shunted into receptive muscle tissue. If someone has read my other reviews, I'm kind of partial to a low-glycemic-load concept on carbohydrates in general. This book goes one further- it gives the optimal time to add in some low-glycemic carbs like legumes, dairy, fruits, high-fiber cereal etc., which is right after the workout...NOT during a regular meal. This isn't really new news; bodybuilders and fitness enthusiasts have targeted carb intake around workouts for many years...such as the so-called "targeted ketogenic" diet. So what's unique about this particular book, you ask? It's problably the dietary spectrum that the authors give that sets this book apart. Readers can choose from a variety of dietary strategies along a baseline low-carb spectrum. Depending on whether rapid fat-loss or muscle-replenishing is the goal, one can choose a starting point that targets one of these goals specifically, or opt for a modified less-extreme point in the middle of the carbohydrate re-loading spectrum. The dietary options will be especially appreciated by (middle-aged or otherwise) readers who are watching their blood glucose levels and need some solid exercise advice to lose fat and build some lean muscle tissue.

The exercise section is also very good. Three whole-body workouts a week, with optional high-intensity cardio on off-days. Truly the best of both worlds. Body re-composition needs weight training to accomplish, hence the emphasis on weights(although a good full-body workout produces ample cardio benefits in it's own right). Co-author Adam Campbell of Men's Health undoubtedly had a lot of expert input into the exercise section, which is well-balanced and sensible. What's not to like here?

Finally, a word about saturated fat, as I know Dr. Volek considers this a key finding in his research. We've been told by the "experts" for many years that saturated fats are very bad for one's health. It's almost a mantra in the medical community. To be sure, there have been vocal opponents to this status-quo thinking (lipid expert Mary Enig being one), but by-and-large, most advice given out currently sees saturated fat as an enemy. Well, no more. Volek and Feinman, among others, have shown conclusively in the research that saturated fat in the diet is only harmful when the CARB CONTENT is also high; if one eliminates the carbs, saturated fats are not harmful. Studies which show negative results on high saturated-fat diets invariably also included ample carbohydrate content, which means some of the researchers didn't do a particularly good job isolating the variables. And some types of saturated fat are actually good for you (as would be expected, given our cave-man genes...Fred Flintstone didn't eat only salmon). Yes, I know this flies in the face of what many readers are expecting, but the research is there on saturated fats, despite what many in the medical community still believe. (Old, outdated health advice dies hard).

Let's sum up. Buy the book, get rolling on the workouts, and get the damn sugar and starches out of your non-workout meals. You'll be healthier, your cholesterol and blood sugar will thank you, and Dr. Volek and Mr. Campbell will be happy authors. Everybody wins.
18 people found this helpful
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Top reviews from other countries

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Gustavo
5.0 out of 5 stars A melhor abordagem nutricional que encontrei
Reviewed in Brazil on March 12, 2016
Verified Purchase
Já li livros sobre as dietas paleo, low carb, cetogênica, vegetariana, vegana, sem glúten e livros de dietas para reversão da diabetes. Este surpreende pela abordagem simples e bastante flexível sobre o que comer (e quando comer) para atingir uma saúde excelente e um corpo vigoroso.

Seu plano de alimentação não demoniza nenhum macronutriente, alimento ou substância, ao contrário de outras dietas. Simplesmente esclarece sobre a qualidade de algumas comidas ou elementos, as melhores e as piores opções, o valor nutricional delas, seus efeitos e quando é adequado ou "permitido" consumi-las. Você não é privado daquilo que gosta de comer, apenas disciplinado.

É especialmente atrativo para quem busca hipertrofia muscular mesmo sem suplementos como o whey e a caseína (embora estes são indicados pelo livro). Exercícios com uso de pesos fazem parte do programa.

Questões sobre metabolismo, fisiologia, nutrição etc são escritas de forma clara, leve e bem humorada. Há também testemunhos de pessoas narrando suas experiências e os resultados que obtiveram.
4 people found this helpful
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Lloyd G
5.0 out of 5 stars This Really Works!
Reviewed in the United Kingdom on August 19, 2009
Verified Purchase
I have read this book twice, and I am in the fourth week of training. Whats good about this book is, it explains in depth how the diet works, and it gives you a step by step guide of what you can and can't eat, it also tells you the benefits of the diet. It's also explains things in layman terms so everyone can understand. It also has illustrations on how to execute all the different exercises that you need to perform, I can honestly say that this book is the real deal, I say this because I have been training for the last fifteen years and people who know me have commented, saying this is the leanest and most defined they have ever seen me, one person even ask if i was taking steroids! no such thing. As the book says the first two weeks are the hardest, because of the dramatic change, but after that its smooth sailing, its a well written book, at times you want to jump ahead just to get started, but persevere its interesting and informative, and you begin to realize where you have been going wrong all those years. A great book, you can almost call this the Bible for fitness, honestly I would expect nothing less from Men's Health

L George
5 people found this helpful
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Woodsy245
5.0 out of 5 stars Tried and tested
Reviewed in the United Kingdom on April 23, 2021
Verified Purchase
Still the best and easiest diet after all these years.
The results in 2 weeks are amazing. I’ve used this on and off for 10 years and it works every time.
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Felipe
5.0 out of 5 stars Perfeito para quem faz dietas Low Carb e musculação ao mesmo tempo
Reviewed in Brazil on October 17, 2014
Verified Purchase
Depois que comecei a minha dieta low-carb/high-fat, comecei a virar meio carbo-fóbico...

mas o livro até indica macarrão e arroz em horários/dias ADEQUADOS para aumentar a massa muscular, sendo opcional, claro

bom livro, oq eu mais gostei foi qnd ele explica os horários de alimentação para "perda de gordura", "ganho de massa muscular" e "recuperação"

recomendo
5 people found this helpful
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Cicero Junior
4.0 out of 5 stars Amazing
Reviewed in Brazil on February 13, 2018
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It's a very interesting reading. Simple to understand and to use. I recommend to everyone. No starving, you eat and don't want to do anything else.
One person found this helpful
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