Cowmustard's Anabolic, Agoraphobic, Low Carb Journal

[Cowmustard]

Catchy title I know

Starting up in this thread area after not updating old log in forever.

http://forum.bodybuilding.com/showth...112963&page=12 in case you were curious.

Starting weight is 243ish at 20.85%bf.

Yea Buddy!!!

[Cowmustard]

8/5 Awesome day of largely chilling. Did some fasted tabata sprints in the am and a starting strength routine and kickboxing in the evening

Cals 2387@ 3c/31p/66f

[Cowmustard]

Fasted 30 min morning jog

45 min powawalk during lunch break

tabata shin conditioning/ 30 min jog/ mowed the front lawn.

I am currently doing an intermittent fast template so When my wife suggested chili's tonight I nearly had a joygasm

[yabbyshmabby]

Fasted 30 min morning jog

45 min powawalk during lunch break

tabata shin conditioning/ 30 min jog/ mowed the front lawn.

I am currently doing an intermittent fast template so When my wife suggested chili's tonight I nearly had a joygasm

Any specific goals this time around?

[Cowmustard]

Any specific goals this time around?

the classic, leaner, meaner, conditioned, stronger... ect ect, but as always gotta get rid of some of this spare change on my gut.

[Cowmustard]

Tabata sprints in the am

Full body lift in the pm!!!

Easy day, work was slow. Excited about tekken tag 2 this weekend. Thank the Lord the jogging is over with as far as my desires for right now. Moving into more gpp stuff.

aiming for 2500-2700 cals

[Cowmustard]

Alright, had a nice two day metabolic reset, read ate way too much, time to get back to the IF keto run

I am hoping to tone down my natural instinct to go nuts on cardio and just let the cals in vs cals out do the talking.

Today's goals are morning tabata sprints and a leg lift later. Maybe a powawalk but that is it!!!

I do have to hit up some research though, I am not sure how I should start calorie wise on an IF keto run. I was thinking 2500-2700 with a 3000 thrown in every four days for metabolism sake. Any thoughts on that are welcome!!!

[rustybones]

Yea thats what i do calorie fluctuation, i do 2500, 3 days, 2000 3 days, then a 3500 day, what is your goals

[yabbyshmabby]

Alright, had a nice two day metabolic reset, read ate way too much, time to get back to the IF keto run

I am hoping to tone down my natural instinct to go nuts on cardio and just let the cals in vs cals out do the talking.

Today's goals are morning tabata sprints and a leg lift later. Maybe a powawalk but that is it!!!

I do have to hit up some research though, I am not sure how I should start calorie wise on an IF keto run. I was thinking 2500-2700 with a 3000 thrown in every four days for metabolism sake. Any thoughts on that are welcome!!!

I'm going to be watching you closely because I've been interested in IF. At this point I usually fast from 9 PM - 12 PM during the week because I cut out breakfast.....but then I have lunch and dinner, so I'm not sure if it works the same. Either way, I'm used to fasting and feel like I could start doing true IF without a problem. I guess I just haven't read up on it enough yet.

[Cowmustard]

Yea thats what i do calorie fluctuation, i do 2500, 3 days, 2000 3 days, then a 3500 day, what is your goals

be me leaner, meaner, stronger, faster..... ect

[Cowmustard]

I'm going to be watching you closely because I've been interested in IF. At this point I usually fast from 9 PM - 12 PM during the week because I cut out breakfast.....but then I have lunch and dinner, so I'm not sure if it works the same. Either way, I'm used to fasting and feel like I could start doing true IF without a problem. I guess I just haven't read up on it enough yet.

yea I got a lot more reading that I need to do as well, let me know what you get man.

[Cowmustard]

Okay metabolic reset(read eating to much) accomplished. time to get that IF keto rolling.

WORKOUTS
-fasted morning tabata sprints
-squat day later

RANDOM
-got a check from a job I left a year ago for 2.6k sweet!!!
-bought my lil lady an iphone and the rest went toward the credit card(now only 500 in debt SWEET)
-found a super nintendo emulator, time to go back and play some oldies
-my sis got me started on song pop, and is killing me on everything but classic rock.

OH, i forgot to mention I track my stats on body space, this morning was a pleasent surprise after four days of unreasonable food.

[RuckZuck]

I'm going to be watching you closely because I've been interested in IF. At this point I usually fast from 9 PM - 12 PM during the week because I cut out breakfast.....but then I have lunch and dinner, so I'm not sure if it works the same. Either way, I'm used to fasting and feel like I could start doing true IF without a problem. I guess I just haven't read up on it enough yet.

yea I got a lot more reading that I need to do as well, let me know what you get man.

yabbyshmabby, Cowmustard, I've been using intermittent fasting in conjunction with the ketogenic diet. At this point, I feel that it is an essential tool for fitness and vitality. As of late, I've been doing 20/4 intermittent fasting. I usually finish eating at around 10 pm at night, and then fast until 8 pm the next day. I believe this is the type of intermittent fasting promoted by Martin Berkhan. However, this week I'm going to begin the style of intermittent fasting promoted by Brad Pilon, which is full 24 hour fasts twice per week.

Good luck to you both

[Cowmustard]

yabbyshmabby, Cowmustard, I've been using intermittent fasting in conjunction with the ketogenic diet. At this point, I feel that it is an essential tool for fitness and vitality. As of late, I've been doing 20/4 intermittent fasting. I usually finish eating at around 10 pm at night, and then fast until 8 pm the next day. I believe this is the type of intermittent fasting promoted by Martin Berkhan. However, this week I'm going to begin the style of intermittent fasting promoted by Brad Pilon, which is full 24 hour fasts twice per week.

Good luck to you both

good luck to you as well bro!!! I hope my journal might help in any way possible.

[Cowmustard]

WORKOUTS
-am fasted tabata
-midday jog(I wanna not be a cardio bunny but just the first couple days of induction imma go all out)
-squat workout
box squatx1,1,1
Speed squat 165x5,5,5
Leg ex140x10,10,10
Calf raises 315x6,6,6 225x20,20,20
2x5min shadowboxing

CALS-2650
fat-203g
protein-195g
carbs-11

THOUGHTS and JOURNAL
-does a split allow for more recovery then a full body routine???
-bought the lil lady an iphone finally, she's pretty happy.
-did some more online apps for home based teacher
-got some new playlists to workout too.

GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
%bf Start-20.85 Goal-12
weight Start-250

[yabbyshmabby]

What time of the day are you eating on your IF routine? Around lunch or in the evenings?

[Cowmustard]

What time of the day are you eating on your IF routine? Around lunch or in the evenings?

I'd say about 7, usually just one big meal. dominantly eggs, cheese, ranch, ground beef, and spices. oh and my beloved coconut oil!!!

[yabbyshmabby]

I'd say about 7, usually just one big meal. dominantly eggs, cheese, ranch, ground beef, and spices. oh and my beloved coconut oil!!!

Alright. I ate around 8:30 PM last night. That's the earliest I can eat. Today seems to be a little more difficult for me, but I think that's because I didn't eat as much as I should have.

[Cowmustard]

WORKOUTS
-30 min jog
-midday jog(I wanna not be a cardio bunny but just the first couple days of induction imma go all out)
-pull workout
deadlift 345x1,1,1
yates row 205x2,2,2 115x10,10,10
hang cleans 115x6,6,6
pullup/chinup 6/6,6/6
-had to cut the rest of the workour to pick up the love of my life

CALS-2664
fat-191g
protein-198g
carbs-28g

THOUGHTS and JOURNAL
-I use myfitnesspal app to track cals, feel free to add me, Cowmustard
-so my wife's car's transmission went on the fritz. yay. taking a personal day from work tomorrow to try and fix it.
-got chili's because my wife needed a splurg meal, fish and steak combo baby!!!!

GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
%bf Start-20.85 Goal-12
weight Start-250

[Cowmustard]

WORKOUTS
-30 min powerwalk
-Bench/press work
Bench 165x5 215x3,3,3
Press 135x3,3,3
Incline bench 135x10,10,10
Arnolds 35dbx10,10,10
dips bwx6,6,6
10 minutes of shadowsparring.

CALS-2586
fat-197g
protein-186g
carbs-32g

THOUGHTS and JOURNAL
-and my sis took me to chili's again, awesome ribeye
-head was really killing me, I think it was the induction
-got my transmission replacement all lined up

GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
%bf Start-20.85 Goal-12
weight Start-250 CURRENT-243.3

[Cowmustard]

WORKOUTS
-morning fasted 3x5min shadow sapr
-evening fasted 4x5min hitting the tire stand

CALS-shooting for 3000(zig zag baby)hit 2934
fat-217g
protein-181g
carbs-20g

THOUGHTS and JOURNAL
-finally just letting cals be the main drive for this cut, no more cardio bunny mode, at least for awhile I pray
-yay wife's car also needs a new motor chasis
-getting alot more sleep!!!

GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
-%bf
START-20.85
CURRENT-
Goal-12

-weight
START-250
CURRENT-243.3
GOAL-as high as I can while keeping bf sub 13%

[Cowmustard]

WORKOUTS
-evening fasted 4x5min shadow sapr
-evening2 fasted 4x5min hitting the tire stand
-some dips and pullups

CALS-HA
fat-LMFAOg
protein-WHOAg
carbs-LOLg

THOUGHTS and JOURNAL
-So my wife got a shot at some real nice restraunt we wanted to go to forever, guess who carbed up and enjoyed it thouroughly!!!!

GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
-%bf
START-20.85
CURRENT-
Goal-12

-weight
START-250
CURRENT-243.3
GOAL-as high as I can while keeping bf sub 13%

[Cowmustard]

doing a family event for most of the day. Pray for me, they are itallion(the antithesis of keto in my book)

Inspiration for the day.

[Cowmustard]

yea, the itallions won yesterday. good times Back to work today!!!

[Cowmustard]

WORKOUTS0
-5 am fasted tabata sprints(-90cals)
-9am fasted 20min shadowsparring(-370cals)+ 20 min hitting the tire stand(-370cals)
-4pm fasted bag work(-370cals)
-estimated TDEE(-4484cals?????)
CALCULATED DEFICIT(-5684???)

CALS-2600


THOUGHTS and JOURNAL
-my old mma gym(couldn't afford it sadly) just offered me a really good monthly fee to get me back... SWEET!!!
-I used an online site to calculate that tdee, I highly doubt that is accurate. Going to try to use this log and some math to get a better approximation by monitoring cals in and out and body composition changes. Yay logic.

GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
-%bf
START-20.85
CURRENT-
Goal-12

-weight
START-250
CURRENT-248.3(post "carb up")
GOAL-as high as I can while keeping bf sub 13%

[Cowmustard]

a bit older but some good bagwork none the less

[Cowmustard]

WORKOUTS
-5 am fasted 3x5min kickboxing
20min jog
-3pm fasted explosive pull lift


CALS-2600
keto style


THOUGHTS and JOURNAL
-yea so much for math, I don't have the time for that at the moment.
-nothing good to game on sadly, still waiting for tekken tag 2, might replay another god of war...


GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
-%bf
START-20.85
CURRENT-
Goal-12

-weight
START-250
CURRENT-248.3(post "carb up")
GOAL-as high as I can while keeping bf sub 13%

[Cowmustard]

WORKOUTS
-4am fasted tabata run
tabata striking
-3pm heavy push lift
8min kickboxing
-5pm mma work


CALS-2600
keto style


THOUGHTS and JOURNAL
-what a work day!!!
-gotta rework my stance and instincts


GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
-%bf
START-20.85
CURRENT-
Goal-12

-weight
START-250
CURRENT-248.3(post "carb up")
GOAL-as high as I can while keeping bf sub 13%

[Cowmustard]

WORKOUTS
-4am tabata striking, 10 minute arguement
-3pm, tire slams/hammer/agility/burbee circuit
-5pm hourish mma


CALS-2800
keto style


THOUGHTS and JOURNAL
-had a good old time at MMA, helped one of my bros drop some water for a fight with jits and slap boxing.
-downloaded the sleeping dogs trailer, kinda nervous excited, haven't had a good new game in awhile!!!
-got into an arguement with my neighbor at 4am, appearntly the past few months of me doing shin conditioning on my make shift tire stand was not viving well with her sleep patterns.


GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
-%bf
START-20.85
CURRENT-
Goal-12

-weight
START-250
CURRENT-248.3(post "carb up")
GOAL-as high as I can while keeping bf sub 13%

[Cowmustard]

WORKOUTS
-4am tabata sprinting


CALS-2600
keto style


THOUGHTS and JOURNAL
-lower back was twinging a bit, resting
-the sleeping dogs demo is awesome!!!
-tried the jack link's chicken nuggets today... keto-tastic
-going to move my heavy pull to tomorrow to rest the lower back a lil more, sat=dynamic push


GOALS
-Treat others as I want to be treated
-Destroy my binge eating issue
-Better Job
-300lb bench, 300lb squat, 400lb deadlift

STATS
-%bf
START-20.85
CURRENT-
Goal-12

-weight
START-250
CURRENT-248.3(post "carb up")
GOAL-as high as I can while keeping bf sub 13%