2013 12 Week challenge. Aus Brah on CKD - not in it for the coin, just the rewards

[Timbarism]

Little bit about me. Have been lifting solidly for the last 6 months, but have been in and out of gyms for last 6 years.

Running has become a habit of mine, one of the only guys I know that finds it 'fun'. Last year ran a half marathon and have run the distance since, but I'd like to run a marathon by the end of the 2013 or sooner.
We have Tough Mudder event coming to our town in October, so I will be training for that sooner rather than later.

Had a rise in weight last year. Could confidently say at the start of 2012 I was 20%bf, around 96kg. Unhealthy and unfit. Started a selfmade diet of healthy eating, inc carbs. Lost 14kg on it. Then after around 8 months, I started Keto. Was on it for around 8 weeks and lost another 4kg since (gained 2kg over Holidays - planned for that though ;p). Back on Keto and feels good

After browsing the keto regulars engaging in the 2013 challenge, I realised this would be great motivation for the period to keep working hard and to keep myself accountable.

Pre-challenge stats
- Im 5'8". Currently 80.4kg.
- Program is Monday - Chest/Back; Tuesday - Lower Body; Wednesday - Shoulders + Abs; Thursday - Arms + Calves; Friday - Cycle class + Boxing (5hr break between them); Sat - All body.
Mon - Wed is high volume, lower reps. Thurs - Sat is High volume high reps. Workouts Mon - Fri are normally around lunchtime (around work hours).

Lifts - all working weight
Deadlifts - 120kg
Overhead Press - 60kg
Squats - 130kg
Shrugs - 70kg

- I run sporadically. This is something I want to improve over the course of 12 weeks, consistancy. I try and get one longer run during the week. Usually around 20 - 30km. Shorter runs are 8km - 10km.

Meal plan - Monday to Friday
- Breakfast - 2 Sausages + 3 Whole Eggs + 1 Rasher bacon + handful of spinach. 1 Tbl spoon of MCT oil
- Berocca, Glucosamine tablet, BSc Multivitamin, 2 x Fish Oil 1500 mg
- Optimum Nutrition Choc Malt 1 scoop in water
- Lunch - Porterhouse Steak + green beans + broccoli. 1 Tbl spoon of organic PNB spread on steak. YUM
- Optimum Nutrition Choc Malt 1 scoop in water + Psyllium husks
- Dinner - Salmon/Trout + green beans + broccoli + broccolini
- 4 Litres of water daily. 1 Litre mixed with Scivation xtend Blue Raspberry during workouts.

Sat - Sun is normally 48hr period of carb + protein. Another thing to work on over 12 weeks is cleaning up carb ups, as at the moment its all dirty foods.

Will post before pics once I get my post count up (Strong join date to post ratio).

Being in Aus, we can't officially join in on the 12 week challenge. Am pumped for it and pumped for transformations. Will try and post on a regular basis of lifts, food and general progess

Peace

[Cowmustard]

whats up my brother from the land down under!!!! sucks Aussie's can't get in but I(and likely our whole awesome pack of keto bros) are glad to have you man!!!

if I could help ya, I can post your pics for ya if you want. just a friendly offer.

Getting it done man!!!!

[Timbarism]

Ok, couldn't get any fresh salmon last night from Supermarket. Ended up grilling some turkey sausages and making hot dogs.
Meal
2 Turkey Sausages
2 lettuce leaves
2 slices of blue cheese
1/4 of capsicum
tblspoon of dijon mustard

Totals - 412 calories, ~5g carbs, 15g fat, 31g protein
Used the lettuce as a makeshift bun and layered everything like a hotdog.

Will be training legs today. Gave blood yesterday and I took the day off from training. Pretty amped for todays training

Thanks bro, good to see others pumped for results

[jcpryor3]

Ok, couldn't get any fresh salmon last night from Supermarket. Ended up grilling some turkey sausages and making hot dogs.
Meal
2 Turkey Sausages
2 lettuce leaves
2 slices of blue cheese
1/4 of capsicum
tblspoon of dijon mustard

Totals - 412 calories, ~5g carbs, 15g fat, 31g protein
Used the lettuce as a makeshift bun and layered everything like a hotdog.

Will be training legs today. Gave blood yesterday and I took the day off from training. Pretty amped for todays training

Thanks bro, good to see others pumped for results

Welcome to the keto lifestyle! I see you've already had some success on keto. Great job man! Glad to have you.

[Timbarism]

Just did Legs.

[Workout]
Squats
12 x 70kg, 8 x 110kg, 8 x 110kg, 7 x 115kg
Stiff Legged Deadlifts
Swiss ball hamstring curls (my gym doesnt have a machine in it)
Weighted Lunges

Really want to have much bigger squats. 4th set my quads started to tighten. 5 days ago I had my long run and I cramped up with 7km to go. Ran through it and I think my legs are telling me off for it now.

Eating lunch now
[Meal]
1 x Porterhouse steak
1 cup green beans
1 cup Broccoli
1/2 cup of spinach
1 tbl sp organic peanut butter

All vegetables boiled. Steak grilled and PNB spread over the top. Could eat this lunch till the end of time.
Totals - 569 calories, 28 carbs, 24 fat, 75 protein

My lunch meal is my highest protein meal. Most of the carbs included are fiberous vege, Im more concerned about their caloric value than their carb content (not that I'd stop eating them).
Fat may seem a bit low, but I cook in a lot of coconut oil and butter and add those values in MyFitnessPal under the snacks section in a complete total. Dont drain anything after cooking

[Cowmustard]

i never thought to put peanut butter on steak.... hmmm.....

[Timbarism]

i never thought to put peanut butter on steak.... hmmm.....

Yeah man, the PNB melts into the steak after a while. So tasty.

Last night cooked some Salmon for dinner and wanted to up my fat levels for the day. Cooked this

[Meal]
1 180g Salmon
1/2 tbl spoon of butter
10g almond flakes
Squirt of lemon
[Sides]
1 cup of Celery
1/2 rasher of bacon
1/2 tbl spoon of butter (cooked in)
tblsp of onions
tblsp of grated parmesan

Cooked Salmon and Celery dish seperately. Pan fried Salmon in 1/2 tblsp butter, 2 mins before cooked added almond flakes. Plated up, then squeezed a few drops of lemon juice
Cooked onion and bacon in butter until soft. Added celery, let the mix cover it for a few minutes. Grated some parmesan over the top.
Totals - 503 calories, 9g carbs, 35g fat, 40g protein

Shoulders/Abs day. Looking to have low rep, high volume sets especially on overhead press.

[Timbarism]

Today and yesterday my meals have been consistant with whats listed in my first post ~2350 cals.

Yesterday was shoulders. Have been working on OHP, trying to increase volume from week before with 2.5kg plates in each set.
Did 5 sets, 40kg, 45kg and 3x 50kg sets (10,8,7)

Today, 7am 1hr run. Along the run, there are 3 seperate points with hills/stairs. 1st is rocky, uneven stairs ~ 250 steps. 2nd stair climb, around 2km further, is ~350 steps. Then 3rd is a 300m street that is a steep hill, running up is lots of fun.
And at lunch, had arms and calves. Superset 3 push/pull exercises together. Skullcrushers/Barbell curls (30kg/35/35/35)- Close grip pullups/Dips (bodyweight 6/15/6/12/6/10) - Tricep pushdown/ cable hammer curls (50kg/60/70). Followed by 4 sets weighted calf raises at 25 kg.

Feel pretty good, havent had a afternoon postworkout crash while eating on a keto plan yet. One of the many positives

[jcpryor3]

Today and yesterday my meals have been consistant with whats listed in my first post ~2350 cals.

Yesterday was shoulders. Have been working on OHP, trying to increase volume from week before with 2.5kg plates in each set.
Did 5 sets, 40kg, 45kg and 3x 50kg sets (10,8,7)

Today, 7am 1hr run. Along the run, there are 3 seperate points with hills/stairs. 1st is rocky, uneven stairs ~ 250 steps. 2nd stair climb, around 2km further, is ~350 steps. Then 3rd is a 300m street that is a steep hill, running up is lots of fun.
And at lunch, had arms and calves. Superset 3 push/pull exercises together. Skullcrushers/Barbell curls (30kg/35/35/35)- Close grip pullups/Dips (bodyweight 6/15/6/12/6/10) - Tricep pushdown/ cable hammer curls (50kg/60/70). Followed by 4 sets weighted calf raises at 25 kg.

Feel pretty good, havent had a afternoon postworkout crash while eating on a keto plan yet. One of the many positives

Glad to see you hangin in there! Keep pushin' bro!

The dishes you put together sound delicious. Once I start working at this new job, I'm gonna start doing the same. Right now I'm jelly!

[Cowmustard]

The dishes you put together sound delicious. Once I start working at this new job, I'm gonna start doing the same. Right now I'm jelly!

X 2 mate!!! Makes me hungry every time I check this mans log

[jcpryor3]

X 2 mate!!! Makes me hungry every time I check this mans log

lol make me wanna go out and buy all types of different meats, fishes, and ingredients to start creating some recipes of my own....oneday.jpg

[Timbarism]

Ive been on too many poverty eating plans in my time.

Inb4 Chilli con carne + Brocolli every meal

Inb4 Tuna Salad/Tuna Sandwiches every meal

Its essentially the same thing everyday, but theres enough variety in it and most importantly taste (read: butter) that keeps me loving every meal.
But im always open to new recipes. If it fits my macros, id be happy to try out most things

[jcpryor3]

Ive been on too many poverty eating plans in my time.

Inb4 Chilli con carne + Brocolli every meal

Inb4 Tuna Salad/Tuna Sandwiches every meal

Its essentially the same thing everyday, but theres enough variety in it and most importantly taste (read: butter) that keeps me loving every meal.
But im always open to new recipes. If it fits my macros, id be happy to try out most things

I agree. I'm still learning what foods are okay for keto. I have to constantly remind myself that carbs are okay, as long as I don't exceed my daily intake. For some reason, sometimes I seem to think that I can't have any carbs lol

[Timbarism]

Once I get my post count up ill put my first week photo up

24 hr carb up this weekend. Thick, solid tight. Ready to start a new week

[Timbarism]

[Cowmustard]

nice pics bro, looks like you a great upper girdle to add some mass on bro!!! Lets get this DONE!!!

[Pishko]

Good luck on your journey mate, subbed!

[Timbarism]

Monday Week 2. Definitely cut down on level of junk this weekend. Chest/Back today. Heres my meal plan for today

[Timbarism]

Just finished my bacon/egg/spinach/sausage-athon.

Got to train back and chest yesterday. Havent been this motivated to train ever really. Rather than having to tell myself Im training today, its the part of my day I look forward to most.
[Lifts]
Deadlifts - 15 x 40kg, 12x 60kg, 8 x 100kg, 8 x 110kg, 2 x 120kg, 2 x 120kg - Haven't hit 120kg since the holidays. I had the strength there, but my foot cramped up at the top of the motion. Tried another set, but same thing.
DB Press - 17 x 25kg, 12 x 30kg, 12 x 32.5kg, 10 x 32.5kg, 8 x 35kg, 6 x 35kg - Happy with these, reps were 'explosive'.
Followed up with Close-grip pulldowns and Machine Press, didnt have enough time for more.

Legs day today.

Wanted to make a list of what I've read in the last year, to get some idea of how much im reading. I've only really started soaking up books in the last 6 months, so ill add something tomorrow.

Motivation video

[Timbarism]

Reading everyday is a way I try and make sure Im learning everyday. Heres a list of what I've read in the last 6 months. My choices are mainly by recommendation and by 'classic' literature
[Books]
Captain Blood - Rafael Sabatini
Black Ajax - George MacDonald Fraser
Peter Pan - JM Barrie
The Old Man and the Sea - Ernest Hemingway
A Farewell to Arms - Ernest Hemingway
The lost world - Arthur Conan Doyle
Princess Bride - William Goldman
Hitchhikers guide to the galaxy - Douglas Adams
Graveyard Book - Neil Gaiman
Stardust - Neil Gaiman
Blood Meridian - Cormac McCarthy
The Great Gatsby - F. Scott Fitzgerald
20000 Leagues under the Sea - Jules Verne
The Hobbit - JRR Tolkien
Catch22 - Joseph Heller
Game of Thrones - George RR Martin
Count of Monte Christo - Alexandre Dumas
What I talk about when I talk about running - Haruki Murakami (great read about running)
You're not doing it right - Michael Ian Black
The Spy who came in from the cold - John le Carre
Howl's Moving Castle - Diana Wynne Jones
Castle in the Air - Diana Wynne Jones

(Flashman series by George MacDonald Fraser)
Flashman
Royal Flash
Flash for Freedom
Flashman at the Charge
Flashman in the Great Game

(Philip Marlowe series by Raymond Chandler)
The Big Sleep
The Long Goodbye
The High Window
The Lady in the Lake
The Little Sister

---

Plan is to read alot more this year, as I've bought more than 200 books in the last year to spool through. Most of those read have been a good read, Blood Meridian has stuck with me more than the rest. Wood recommend Count of Monte Christo to anyone, have always liked Dumas.


Have liked my mirror progress in the last week. Ill be adding in treadmill running each morning starting next week, 30 mins at around 12kph pace. Looking for a bit more of a daily deficit and I like my meals at the moment, so ill be adding light cardio.

[Cowmustard]

I always loved gatsby, lil scared about the movie coming out,

I got an audio book of "power of habit" I listen to in the morning, absolutely love it!!!

Also a huge fan of Michael Crichton!!!

[Timbarism]

I always loved gatsby, lil scared about the movie coming out,

I got an audio book of "power of habit" I listen to in the morning, absolutely love it!!!

Also a huge fan of Michael Crichton!!!

Haven't read any of Michael Crichton's novels. All I remember is that he wrote Jurassic Park. Might have to pick up soon

----
Nearly end of the week. Im happy to continue carbing up on weekends for the remainder of the 12 weeks.
Im consuming around 2250 calories each day. Close to 5.5l of water a day. This week I've been only doing a split of weights daily, apart from today which was arms/abs and a cycle class 4 hours after.

I had a cycle class today. I was apprehensive about going too hard, being my first cycle session of the year which I normally find pretty intense. My legs were already pretty taxed from weights, but I decided to keep to my same bike settings as last time I rode.
Killed it. I was slipping off my bike at the end of it from all the sweat. Held strong all the way through.
Afterwards I noticed my quads bulging in my skin shorts (srs bulge) and my skins no longer cut into my leg, with a damnable layer of fat gurgling out. Thick, solid, tight.

Looking forward to daily morning cardio starting from next week.

*Moment of weakness*
Was walking through my neighbourhood last night. This horrendous (read: really delicious) waft of spaghetti bolognese was in the air. I could even smell the parmesan on top and the garlic bread (dat crunnnch) on the side. I was ravenous when I got home, but stuck to snapper and broccoli/cabbage.
Will destroy a pasta on the weekend.

I'm looking to include power cleans in my splits. Will fit them in when I do a depletion workout at the end of the week. I haven't done them before but ill run through the form with the bar for a few weeks and with one of the trainers at my gym. They look like a lot of fun

[Cowmustard]

Never tried cycling though I heard it is brutal!!!

I know those smells man, I package up lumber as part of my job. One day I seriously had to look twice at a 4x4 because in my 2wk no carb run, the darn thing literally smelled like something from Krispy Kreme!!!

Yea mikes books Jurassic park and lost world make the great movies seem bland. Plus, finished his book "prey", AMAZING!!!

[Timbarism]

Stay safe CM. Don't sprinkle cinnamon on lumber chasing that krispy kreme taste. We dont even get Krispy Kreme on the West coast of Australia, its all on the east . Had it a few times though whenever I go over East, dat taste
I just started a book called The Sea-wolf by Rafael Sabatini. Swashbuckling/piratey novels are definitely some of my favourites and this one is shaping up well.

Today was all cardio. 7am HIIT cycle class and 12pm boxing class. Both went well, could train hard and felt smashed after. Changing it up next week, but good to know my body can keep up with it all.
Added another porterhouse steak with peanut butter today. Macros look like cals 2438, carbs 48g, fats 159g, protein 232g

Not much of a plan for carb up. Looking forward to next week and moar results

[Pishko]

Hey bro, you making any progress?

[Timbarism]

My mate took me to his gym on Sat. Ran me through a light push/pull workout. 8 exercises, 5-4 sets, 6-12 reps. Felt pretty good, the banana muscle milk after felt better. Carb up after that.
Carb up was Pizza, Mystery meat and reconstituted fried potato. By experience, I ate less this weekend than last (One of my mistakes im sure is not counting what I eat on the weekend.). Followed by necessary recuperation and a bit of painting around the house

[Week 3]
Went for a light run this morning, 30mins at 10kph, on a treadmill. Got a nice sweat and not too taxing.
Been looking forward to doing Deadlifts since last Monday though, and Im doing Back/Chest at lunch. I had 2 sets at trying 120kg last week. Today I want to lift it better.

Food plan is much the same today as its been. Won't look to change it for a while. My weight isn't moving up or down by great margins.
I was 80.5kg start of week 2, 79kg Friday of week 2. Today im 80kg and ill probably be around 79kg this Friday, but Im definitely stronger each week, which I feel is a good sign.

[Lifts]
Deadlifts - Bar set for warmup, 60kg x 15, 80 x 12, 100 x 12, 110 x 8, 120 x 4, 120 x 5 -
Deadlifts felt much better this week. If im honest, I was a bit drained from my morning run when it came to my compounds, but it didnt stop me lifting for the full range of motion with heavier volume than ive done
DB Press - 27.5kg x 15, 30 x 12, 35 x 10, 35 x 8
Will go up in weight next week, have to break out of the mental blocks of getting comfortable with the same weight for DB press. First week that I've moved 35kg for a 10/8 set, so its time to move on - havent gone higher than 35kg before. Mineth angus ist pepperd
Followed by One handed dumbbell row and Incline press 3 sets. Got a really good squeeze with the rows, really got my elbows straight and back, could feel my lats burning

Been lurking the nut section, specifically the "Ice Cream Eating Now" and "Meals Eating Now" - bad decision post-carb up :O

[Timbarism]

Cardio (9.5kph, 25mins) this morning, followed by legs.

[Lifts]
Squats - 30kg x 15, 40 x 15, 60 x 12, 60 x 12, 100 x 10, 100 x 8, 120 x 6, 120 x 5. During squat, my focus was on keep my head focussed on a point above my eye level. Felt like I hadn't be doing that in the last weeks and I felt my range of motion improve and ability to push the load.
DB Lunges (30kg x 14, 30 x 12, 30 x 10) Single Leg Press (70kg x 15, 80kg x 12, 80 x 12) and Hamstring curls w/swiss ball (no machine)(16,15, to failure).

I am really sore from today's workout, my glutes were shaking after. First time doing single leg press and my quads thanked me for it, really enjoyed the exercise and it has found itself a spot in leg day.

Still eating 2250 cals daily. Have reduced 1 of my peanut butter scoops at lunch in favour of a portion (30g) of cheese, today was camembert.



Picked up some trout for tea, gonna cook in butter and give it a squeeze of lemon for a bit of zing. Sides of broccolini and cabbage

[Pishko]

Cardio (9.5kph, 25mins) this morning, followed by legs.
Picked up some trout for tea, gonna cook in butter and give it a squeeze of lemon for a bit of zing. Sides of broccolini and cabbage

Is trout a fish? I googled it and it transaltes to fish in my language lol. Now how do you make tea out of fish?

[Timbarism]

Haha, gross. Tea is colloquial here for dinner. Trout for dinner.

Cardio again this morning. Shoulder Boulder day today. Gotta visualise those cannonballs shapes

[Lifts]
OHP

20kg x15
30kg x 12
40 x 10
40 x 8
50 x 6
50 x 5

Last rep was a struggle, but im still making progress even with the addition of cardio in the mornings. This tells me my cardio intensity in the mornings is at a good level that doesn't affect my lifting energy.

My shoulder day is now - OHP; superset Arnold press and Lateral raises; Shrugs; superset upright row and seated rear delt flys.

Food was good today. Had leftover trout that replaced my lunchtime steak.

Australia day is Saturday - normally entails barbeque and alot of beers. "Aussie style" sausages are also packed full of carbs (probably breadcrumbs) and additives. Havent been drinking socially recently because of the health kick and I might just get away with a packed lunch at the pool party Aus day haha

[jordyanne91]

Hey!! You are an aussie too??? =) where the bloody hell are ya? ;P
Also trying to plan ahead for Australia Day.. last year this time I was tanked by lunch time and chilling in a pool... will be such a different story this year.. Might just man the barbie and no one will notice?

What is your MFP username Im half wondering if I follow you already.. are you on the site Fitocracy?

Will have to follow your progresses =) please feel free to comment or advise on mine if you have the time.