Cowmustard 2015 cut

[Cowmustard]

howdy,

I've goofed off for awhile and just got back from vacation weighing in at 255lbs around roughly 23% bf

My big goal is 215-220lbs while maintaining strength and building my cardio.

I've been doing various martial arts for the past sixteen years and will keep that as my main cardio, lifting will start with basic powerlifting maybe an additional accessory lift or sport specific lift.

Diet is currently just a zig zag diet keeping about 150-190g protein, minimum 40g fat, and whatever else.

[Cowmustard]

7/11/15

30min shadow boxing
40 minutes Muay Thai
10 min bjj

Burned 1.2k
Ate 3.9k

-landed 4 submissions today, sweet
-landed an awesome high kick counter kick, sweet
-watched Jurassic world today, I was a lil skeptical walking in loving the 2 books, I will say it was a great dumb action movie.

[Cowmustard]

7/12/15 252lbs

-fasted shadow boxing and bag work 45min

Burned 979cals
Ate 3.7k

-migraine set in late morning workout, sadly useless for the rest of the day.

[Cowmustard]

7/13/15

-morning Muay Thai workout 45min
--kinda meh

-evening lift
/bench 135x5, 185x3
/squat 185x3,3,3
/tabata sprint 6sets 10s/45s

Burnt 1.7k Cals
Ate 3.9k Cals

-slow break back into major lifts
-felt great to get sprints back into routine

[Cowmustard]

7/14/15

-morning striking 45 min
-evening lift
/bench 185x3,3,3
/semi fast Arnold presses 25sx5,5,5

Burned 1.2k Cals
Are 4k Cals

-bit of right shoulder pain, took it easy, need to bring back Cuban rotations
-also worked on breathing pattern during striking
-had to eat 2 pints of ice cream at work to make daily calorie goals, it's a hard life.

[Cowmustard]

7/15/15 248.6lbs

Ate 4k Cals
-double select ice cream at Kroger with 50% coupon, say what

Burned 1.5k Cals
-morning Muay Thai 45 min
-evening Muay Thai 25 min
-evening lift
/pull-ups bwx5,5,5

-good intensity on combos
-definitely need to get the new Arkham game, looks awesome.

[Cowmustard]

7/16/15 246.2

Ate 3.6k Cals
Burned 1k Cals
-striking 45min

-learned go to tie in faucet plumbing, good times.

[Cowmustard]

7/17/15

Ate 3.4k Cals
Burned 1.5k Cals
-striking 45min
-striking 25m

[Cowmustard]

7/20/15 247

Ate 4k Cals
Burned 1.2k Cals
-striking 30m
-bjj 15m
-lift
/6 reps of pull-ups 5reps each

-managed to flip a tractor at work today and only get a mean look, woot.