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  1. #1
    Registered User Cowmustard's Avatar
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    COWMUSTARD takes the 12 WEEK CHALLENGE

    Alright guys, restarting the log after being all over the place, and jaxlifter talked me into doing the 12 week challenge.

    STARTING STATS
    12/31 234.40lbs@15.26% 35.78fm/198.62lm 14.0c/16.0a/21.0t

    STARTING PICS




    STARTING VID


    TRACKING/SOCIAL MEDIA
    myfitnesspal-Cowmustard
    Facebook-Cowmustard

    GOALS
    -decent set of abs
    -get control of binge eating issue

    EXPECTATIONS
    -stats
    -cardio breakdown
    -cals and %ratios
    -weekly updates
    -monthly pics
    -sarcasm
    -reps
    -motivation
    -results

    DA OLD LOG
    http://forum.bodybuilding.com/showth...post1003472703

    PEOPLE TO THANKS
    -brentbonifas
    -yabbyshmabby
    -jcpryor
    -blackjack
    -ananf
    -jaxlifter
    -mnguy
    -ezhammer
    -and many more!!!
    Last edited by Cowmustard; 01-04-2013 at 02:49 PM.
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  2. #2
    Registered User Cowmustard's Avatar
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    DA SuPPS

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  3. #3
    Registered User ezhammer's Avatar
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    Good luck my brother!
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  4. #4
    Registered User Cowmustard's Avatar
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    Originally Posted by ezhammer View Post
    Good luck my brother!
    dang you got in here quick bro, good to see ya checking in!!!
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  5. #5
    Registered User Cowmustard's Avatar
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    01/02/2013 day 1/84

    TRAINING
    -5am sprint tabata
    +3x5min shadowboxing
    -9pm powerwalk25min
    -2pm lift
    =box squat 3x225x3/deadlift 3x345x1
    =bench 3x205x2/yates row 3x185x3
    =pullups 3xbwx5/arnold press 3x35sx8
    -4pm 5x3min muay thai
    +4x3min BJJ
    TOTAL-976cals

    FOOD-2,778cals@68f/27p/4c%
    Keto Style!!!

    THOUGHTS and JOURNAL
    -first full day back from work, what a doozie
    -got some awesome work in with one of my bros in sparring today, clinch game is really coming together
    -started the audio book "Power of Habit" really digging it
    Last edited by Cowmustard; 01-02-2013 at 05:48 PM.
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  6. #6
    Registered User JaxLifter's Avatar
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    IN for epic transformation! Thanks for the shout out as well my man!
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  7. #7
    Registered User Cowmustard's Avatar
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    Originally Posted by JaxLifter View Post
    IN for epic transformation! Thanks for the shout out as well my man!
    Dude, anytime. Keeping up on your log(and my other bros/brahs), and you guys postin in my log really motivate me!!!
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  8. #8
    Registered User Cowmustard's Avatar
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    01/03/2013 day 2/84

    TRAINING
    -5am 50min jog
    -9am 25min powerwalk
    -2pm 25min jog
    -3pm 20min MMA
    +25min jog
    TOTAL-1,796cals

    FOOD-2,851cals@66f/27p/7c%
    Keto Style!!!

    THOUGHTS and JOURNAL
    -getting it done!!!
    -getting better at my active defense during muay thai, still got more work to do.

    GOAL
    -go next five days with less then 50g carbs=Monster Rehab+almonds(my weaknesses).
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  9. #9
    Registered User yabbyshmabby's Avatar
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    Damn! That's a lot of supplements!
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  10. #10
    Keepin' It Kingdom (KIK) jcpryor3's Avatar
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    IN for epicness!!! Looking forward to your transformation bro. Are you shooting to lean some more or build muscle now?

    Since you have a new focus, are your goals still the same or do you have some new ones? Let's do this brah!
    Trust in the Lord with all your heart, and lean not unto your own understanding.
    In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)

    Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
    Current Stats: 177.8lbs@11.5%, LBM@157.7lbs

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  11. #11
    Registered User Cowmustard's Avatar
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    Originally Posted by yabbyshmabby View Post
    Damn! That's a lot of supplements!
    Yep yep, got my calcium, fish oil, joint health, yohimbe, zma, r-ala, whey, creatine... And my own lil tinkshers.
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  12. #12
    Registered User Cowmustard's Avatar
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    Originally Posted by jcpryor3 View Post
    IN for epicness!!! Looking forward to your transformation bro. Are you shooting to lean some more or build muscle now?

    Since you have a new focus, are your goals still the same or do you have some new ones? Let's do this brah!
    The overarching goal is to win!!!

    However, to do that I will have to set major and minor goals

    Major
    -drop 20lbs of fat
    -keep lean mass if not gain 5lbs
    -own my dietary disorders!!!

    However, I've been reading an amazing book that I think will give me a great deal of help. Called "the power of habit". It discusses the psychological, neurological, and societal aspects of habits and how to train them to a point of having excellent habits.

    So right now I am just focusing on one small goal, make it 5more days with 50g or less carbs. Going to let those small habits create a cascade of positive behavior developments!!!

    In short, imma get this done!!!!
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  13. #13
    Keepin' It Kingdom (KIK) jcpryor3's Avatar
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    Originally Posted by Cowmustard View Post
    The overarching goal is to win!!!

    However, to do that I will have to set major and minor goals

    Major
    -drop 20lbs of fat
    -keep lean mass if not gain 5lbs
    -own my dietary disorders!!!

    However, I've been reading an amazing book that I think will give me a great deal of help. Called "the power of habit". It discusses the psychological, neurological, and societal aspects of habits and how to train them to a point of having excellent habits.

    So right now I am just focusing on one small goal, make it 5more days with 50g or less carbs. Going to let those small habits create a cascade of positive behavior developments!!!

    In short, imma get this done!!!!
    Sounds good bro! Your headed in the right direction. Creating new habits suck.....it takes time, but it's well worth it. It's already done though!
    Trust in the Lord with all your heart, and lean not unto your own understanding.
    In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)

    Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
    Current Stats: 177.8lbs@11.5%, LBM@157.7lbs

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  14. #14
    Registered User Cowmustard's Avatar
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    Originally Posted by jcpryor3 View Post
    Sounds good bro! Your headed in the right direction. Creating new habits suck.....it takes time, but it's well worth it. It's already done though!
    gotta make them habits that make me a winner without even trying bro!!! BOOM

    when you grill ground meat, do you use the macros from it raw or cooked?
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  15. #15
    Keepin' It Kingdom (KIK) jcpryor3's Avatar
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    Originally Posted by Cowmustard View Post
    gotta make them habits that make me a winner without even trying bro!!! BOOM
    when you grill ground meat, do you use the macros from it raw or cooked?
    I can dig that bro. Gotta give your all in the beginning!

    I use macros for everything raw. MFP scans barcodes and uses serving size info from package, which is raw I'm assuming.
    Trust in the Lord with all your heart, and lean not unto your own understanding.
    In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)

    Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
    Current Stats: 177.8lbs@11.5%, LBM@157.7lbs

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  16. #16
    Registered User Cowmustard's Avatar
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    01/04/2013 day 3/84

    TRAINING
    -5am 15min mma
    -9am 25min powerwalk
    -3pm lift
    1 incline db press 50x8,8,8
    2 db rows 50x8,8,8
    1 pullups bwx8,8,8
    2 dips bwx8,8,8
    1 db curls 35x8,8,8
    2 db kickbacks 25x8,8,8
    1 arnold press 35x8,8,8
    2 barbell hangclean 135x8,8,8
    3 plate shrugs 45x12,12,12
    +25min powerwalk
    TOTAL-707cals

    FOOD-HA HA

    THOUGHTS and JOURNAL
    -So I realized today that I need to weigh meat BEFORE i cook it not AFTER, yea throw out the last three days calories
    -just going to take it easy for the rest of today, not worried, going to let my habits make this work
    -PREPARE FOR WAR TOMORROW!!!
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  17. #17
    Banned Pishko's Avatar
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    I was just lurking to your old thread, but will definitely take an active part now!

    So what I want to say bro. YOU ARE WONDERFUL INSPIRATION to everyone who wants to do something with their life, develop great habits and start up the new engine in your new self.

    I followed your whole old thread and read every single post, now I will share my goals with you and try to learn even more from your achievements.

    I started my dieting on 1st of January this year and am working out since the 2nd.

    I am usually doing 20 mins of cardio on workout days and I workout for roughly 40 minutes or more with the weights. I usually stay in the 5 rep per set range to make the body preserve the muscle as it needs it.

    Lastly I do not count my calories as much but they range from 1500 to 3000 a day so far, I usually just eat when I am hungry, until I fill full.

    I am eating about 3 times a day in general.

    So could you give me any advice or tips on how often should I eat?

    Thanks a have a good day! Subbed, repped!
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  18. #18
    Wackadoo Grifts's Avatar
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    Remember, they want front/side/back for the 12 week.

    I'm starting tomorrow.
    www.squidoo.com/keto-diet

    Was 300+ lbs.
    Logs
    90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
    TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
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  19. #19
    Banned Pishko's Avatar
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    I would like to start as well, unfortunately my country is not on the list!
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  20. #20
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    Following...good luck!
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  21. #21
    Registered User Cowmustard's Avatar
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    Originally Posted by Pishko View Post
    I was just lurking to your old thread, but will definitely take an active part now!

    So what I want to say bro. YOU ARE WONDERFUL INSPIRATION to everyone who wants to do something with their life, develop great habits and start up the new engine in your new self.

    I followed your whole old thread and read every single post, now I will share my goals with you and try to learn even more from your achievements.

    I started my dieting on 1st of January this year and am working out since the 2nd.

    I am usually doing 20 mins of cardio on workout days and I workout for roughly 40 minutes or more with the weights. I usually stay in the 5 rep per set range to make the body preserve the muscle as it needs it.

    Lastly I do not count my calories as much but they range from 1500 to 3000 a day so far, I usually just eat when I am hungry, until I fill full.

    I am eating about 3 times a day in general.

    So could you give me any advice or tips on how often should I eat?

    Thanks a have a good day! Subbed, repped!
    well shucks glad to help man, We gotta stick together!!! Make a log and I would be glad to sub in and follow brother!!

    as far as meal timing, it is largely irrelevant to cals/macros. just whatever works for ya man, I tend to be a browser with a small snack her or their, we also got some bro's in here doing intermittent fasting and it has worked real well for them.

    I haven't reached a nutritional stage that I can go without counting, I am jealous. I gotta really track it because of my eating issues I am breaking down and reforming, but I will get their one day.

    Sad they don't let Croatia do the challenge bro, but you can run the 12 weeks with us man, I don't have 100k to give ya, but reps, encouragements, and sarcasm I can give freely.
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  22. #22
    Registered User Cowmustard's Avatar
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    Originally Posted by Grifts View Post
    Remember, they want front/side/back for the 12 week.

    I'm starting tomorrow.
    YEA MAN, glad to have you in with us man!!! let me know when you make a log and I am all over it!!!

    I posted the front/back/side on my first post and bodyspace, that's all I have to do right??? I keep checking my email to see if they have an issue.
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  23. #23
    Registered User Cowmustard's Avatar
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    Originally Posted by wrhalljr View Post
    Following...good luck!
    ha, I'd say you should join to man, but I don't think they let pros in. :P

    seriously though, jealous of them shoulders in your avi bro. Always glad to have someone in!!!

    EDIT!!!Dude, just checked the link in your sig, Seriously motivational bro!!!
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  24. #24
    Registered User Cowmustard's Avatar
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    some muay thai sparring and motivation!!




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  25. #25
    Wackadoo Grifts's Avatar
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    Originally Posted by Cowmustard View Post
    YEA MAN, glad to have you in with us man!!! let me know when you make a log and I am all over it!!!

    I posted the front/back/side on my first post and bodyspace, that's all I have to do right??? I keep checking my email to see if they have an issue.
    First post looks like front, front, side?

    pre-emptive first post up maybe today, but I won't be starting officially until tomorrow.

    Something about the way you look in your sparring pic makes me think of a zombie ninja. Maybe slight blurring with shadows on face.

    Freaky.
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  26. #26
    Banned Pishko's Avatar
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    Ohh I will definitely join, my gf and 1 more friend as well, just to show we Croatians deserve the next year's chance! I am thinking about making my thread right now.
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  27. #27
    Registered User Cowmustard's Avatar
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    Originally Posted by Grifts View Post
    First post looks like front, front, side?

    pre-emptive first post up maybe today, but I won't be starting officially until tomorrow.

    Something about the way you look in your sparring pic makes me think of a zombie ninja. Maybe slight blurring with shadows on face.

    Freaky.
    Well hot yams, I got a side, I'll get it up here in a bit.

    I see the new link bro, gonna copy/pasta that bad boy here in a bit as well!!!

    Thank ya for the ninja zombie comment, I will gladly roll with that man!!!
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  28. #28
    Registered User Cowmustard's Avatar
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    Originally Posted by Pishko View Post
    Ohh I will definitely join, my gf and 1 more friend as well, just to show we Croatians deserve the next year's chance! I am thinking about making my thread right now.
    Hit me up with the link my man, I will gladly rep some Croatian love my brother!!!
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  29. #29
    Registered User Cowmustard's Avatar
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    01/04/2013 day 3/84

    TRAINING
    -6am 10 spirnts
    +50min jog
    +9x5min rounds muay thai, MMA, and bagwork
    -5pm lift
    1. front squats 95x,8,8,8
    2. leg extension 125x10,10,10
    1. incline dumbell press 55x8,8,8
    2. incline dumbell row 55x8,8,8
    1. pullups(alternate to front and back) bwx8,8,8
    2, dips bwx8,8,8
    TOTAL-1583cals

    FOOD(CALS-%f/%p/%c) 2814-68/26/6

    THOUGHTS and JOURNAL
    -morning cardio was a BEAST!!!
    -helping one of my gym bros prep for a pro mma match in february, going to be getting alot of cardio
    -basic boxing work is really paying off!! overhand jab slip landed so many times today, plus kicks are getting snappier
    -I went to chili's with the wifey and fam, looked at the cookie desert and didn't even wanna joke about jeapordizing this contest prep!!! FIRED UP!!!

    So if I got this right, so far we got the following bro's in on the 12 week challenge
    -JCpryor
    -Jaxlifter
    -Yabby
    -grifts
    -me

    did I miss someone???

    forgot to post a back shot in the first post


    crappy quality... bleh
    Last edited by Cowmustard; 01-05-2013 at 08:09 PM.
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  30. #30
    Keepin' It Kingdom (KIK) jcpryor3's Avatar
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    Subbed in! Let's get this bro!
    Trust in the Lord with all your heart, and lean not unto your own understanding.
    In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)

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