Cowmustard's Anabolic, Agoraphobic, Low Carb Journal

[Cowmustard]

9/10 253.40@22.00% 55.75fm/197.60lm
09/15 238.00@18.67% 44.43fm/193.50lm
11/05 243.60@20.04% 48.82fm/194.78lm
11/11 232.00@18.96% 43.99fm/188.01lm
11/16 231.00@18.39% 42.48fm/188.52lm Pinch 18chest,22abs,22thigh (iffy measure)
11/17 227.60@17.61% 40.08fm/187.52lm (forgot pinches)
11/23 228.20@16.98% 38.96fm/189.44lm 17.0c/20.0a/20.0t
11/26 236.20@16.98% 40.12fm/196.08lm 16.0c/21.0a/21.0t
12/01 229.40@15.84% 36.34fm/193.06lm 15.0c/19.0a/18.0t hips-43.25 waist-32
12/02 225.00@15.12% 34.01fm/190.99lm 14.0p/18.5a/18.0t (not sure on reading????)
12/09 223.80@14.97% 33.51fm/190.29lm 14.0c/17.0a/19.0t
12/10 232.20@14.39% 33.41fm/198.79lm 13.0c/15.0a/20.0t(post carb up)
12/13 223.00@13.80% 30.77fm/192.23lm 13.0c/15.0a/18.0t
12/16 222.40@14.09% 31.34fm/191.06lm 12.0c/15.0a/20.0t
12/17 232.00@14.97% 34.73fm/197.27lm 13.0c/16.0a/21.0t(post carb up)

THouGHTS
-I needed to see that jump, I cannot keep doing my CKD the way I have been going. time to change a few things up
-I might try what I read Layne Norton did a while back, IIRC he called them mesocycles. essentially 3 weeks cut/1 week bulk
-do a carb meal(and I have got to mean 1 meal) a week
-I have worn down the enemy(bodyfat and food issue weakness), now it is time to finish the fight!!!

MoTiVaTioN

-yes imma anime fan, and a child of the 80's

[yabbyshmabby]

I hear ya man, If I kep fumbling on the CKD, I might go the tkd route you got. Oh, and put that sunday cal count at 6303@52/37/11%cfp :P

I have a horrible time with CKD. I end up turning reload days into a reload week, which is why I primarily stick with no carb ups. When I do this, I must make sure I'm eating enough fat in order to maintain energy for lifts.

[Cowmustard]

I have a horrible time with CKD. I end up turning reload days into a reload week, which is why I primarily stick with no carb ups. When I do this, I must make sure I'm eating enough fat in order to maintain energy for lifts.

I understand that all to well right now! I might even go as low as just having a twix bar twice a week around workouts and see how that takes.

[yabbyshmabby]

It's all about not overdoing it. When I was following the TNT Plan, there was an option where you carbed up before every workout....basically, you could hammer down a small carton of chocolate milk. I think I may have detailed the plan a bit on my log. Either way, two Twix/week around workouts shouldn't throw you out of ketosis.....I still can't recommend it.. ..at least if I want to keep a clear conscience.

[Cowmustard]

Either way, two Twix/week around workouts shouldn't throw you out of ketosis.....I still can't recommend it.. ..at least if I want to keep a clear conscience.

hmmm, you got a point bro, and I know myself well enough to know my tendency for going overboard, maybe two small carb meals a week,say a can of skettios and a donut at the end of two days.... your thoughts??

[yabbyshmabby]

who knows you better than you? Just make sure not to overdo whatever you decide. The beauty....and curse of Keto is that if your goal is to lose weight/bodyfat, you can stall yourself out for a week or even two if you overdo a carb up and improperly manage it. That is why I'm able to stay strong, because I don't want to deal with two weeks of a stall to get back into ketosis.

[Cowmustard]

who knows you better than you? Just make sure not to overdo whatever you decide. The beauty....and curse of Keto is that if your goal is to lose weight/bodyfat, you can stall yourself out for a week or even two if you overdo a carb up and improperly manage it. That is why I'm able to stay strong, because I don't want to deal with two weeks of a stall to get back into ketosis.

thanks bro, I really appreciate it!!

[Cowmustard]

TRAINING
-4 am tabata
=35 min jog
-9am 30min powerwalk
-2pm 10min on the bag
=20min lift
+deadlift 345 4x1
+superset powercleans/yate rows/pullups
+squats 185 3x5
-5pm 10min bagwork
-25min jog
TOTAL-1604cals

FOOD-2,738cals@65/31/4%
Keto Style

THOUGHTS and JOURNAL
-thank God store inventory is over.
-going to try my hand at cycles of 3 week cuts/i week bulk

[Cowmustard]

TRAINING
-4am 50min jog
-9am 25 min powerwalk
TOTAL-867cals

FOOD-2,186cals@60/37/3%
Keto Style

THOUGHTS and JOURNAL
-please pray for me and my family, we have some health issues we are facing

[Cowmustard]

9/10 253.40@22.00% 55.75fm/197.60lm
09/15 238.00@18.67% 44.43fm/193.50lm
11/05 243.60@20.04% 48.82fm/194.78lm
11/11 232.00@18.96% 43.99fm/188.01lm
11/16 231.00@18.39% 42.48fm/188.52lm Pinch 18chest,22abs,22thigh (iffy measure)
11/17 227.60@17.61% 40.08fm/187.52lm (forgot pinches)
11/23 228.20@16.98% 38.96fm/189.44lm 17.0c/20.0a/20.0t
11/26 236.20@16.98% 40.12fm/196.08lm 16.0c/21.0a/21.0t
12/01 229.40@15.84% 36.34fm/193.06lm 15.0c/19.0a/18.0t hips-43.25 waist-32
12/02 225.00@15.12% 34.01fm/190.99lm 14.0p/18.5a/18.0t (not sure on reading????)
12/09 223.80@14.97% 33.51fm/190.29lm 14.0c/17.0a/19.0t
12/10 232.20@14.39% 33.41fm/198.79lm 13.0c/15.0a/20.0t(post carb up)
12/13 223.00@13.80% 30.77fm/192.23lm 13.0c/15.0a/18.0t
12/16 222.40@14.09% 31.34fm/191.06lm 12.0c/15.0a/20.0t
12/17 232.00@14.97% 34.73fm/197.27lm 13.0c/16.0a/21.0t(post carb up)
12/19 223.40@13.65% 30.50fm/192.90lm 11.5c/14.0a/20t

[yabbyshmabby]

Great progress! Keep hitting it hard man!

[Cowmustard]

Great progress! Keep hitting it hard man!

You know it bro, I am really on a boxing/kickboxing run right now, so I am getting some great cardio in!!!

[Cowmustard]

TRAINING
-4am 25min jog
+9min bagwork
-3am 4min bagwork
+lift 15min
=superset 3sets frontsquat95/pullupsx5/dipsx5
=squat 185 3x3(form felt alot better)
=bench 225 3x1
=high pulls 185 3x3
+15min bagwork
TOTAL-885cals

FOOD-2,408cals@57/34/9%
Keto Style

THOUGHTS and JOURNAL
-been working on squat form, felt great today
-doing my 3rd replay of the gears trilogy, love the freaking game
-footwork is getting pretty good.

[Cowmustard]

TRAINING
-4am 25min jog
+15min heavybag work
TOTAL-750cals

FOOD-2,441cals@60/33/7%
Keto Style

THOUGHTS and JOURNAL
-It's getting flipping cold!!!!
-never buy the dollar general's bridgeport beef jerky!!!!

[Cowmustard]

TRAINING
-4am 15 min shadowboxing
+15min heavy bag work
-7pm 4min bagwork
-3 circuits
=squat 185x5
=pullups bwx5
=dips bwx5
=heavy bag 1-2s
-3circuits
=deadlift 385x1
=hangclean and press 135x5
=neck raises 35x6
=stick/move combos
-3x5min combos on bag
TOTAL-810cals

FOOD-2,418cals@60/33/7%
Keto Style

THOUGHTS and JOURNAL
-It's STILL flipping cold!!!!
-got my pups groomed and last min gifts for Christmas
-weeks vacation starts TODAY!!!!
-going to play with some legos!!!

[Cowmustard]

TRAINING
-8am 22 min jog6mph
+3x5min bagwork
-4pm 22min jog6mph
+3x5min bagwork
TOTAL-1163cals

FOOD-2,448cals@55/32/13%
Keto Style

THOUGHTS and JOURNAL
-actually logged all my broccoli for today... came in at 76g carbs but 33gs are fiber not too worried
-slow cooked some pork ribs today with a lil sugar free ketchup.... AMAZING
-also got a chili's ribeye
-got a real good sweat in on the workouts!!!
-Looking forward to tomorrows carb MEAL(notice not binge day). got a froyo halfbake(yea JaxLifter), chef boyardee, and a smartones lil desert.
-also got some almonds and the rest of my ribeye for earlier.

[Cowmustard]

09/10 253.40@22.00% 55.75fm/197.60lm
09/15 238.00@18.67% 44.43fm/193.50lm
11/05 243.60@20.04% 48.82fm/194.78lm
11/11 232.00@18.96% 43.99fm/188.01lm
11/16 231.00@18.39% 42.48fm/188.52lm Pinch 18chest,22abs,22thigh (iffy measure)
11/17 227.60@17.61% 40.08fm/187.52lm (forgot pinches)
11/23 228.20@16.98% 38.96fm/189.44lm 17.0c/20.0a/20.0t
11/26 236.20@16.98% 40.12fm/196.08lm 16.0c/21.0a/21.0t
12/01 229.40@15.84% 36.34fm/193.06lm 15.0c/19.0a/18.0t hips-43.25 waist-32
12/02 225.00@15.12% 34.01fm/190.99lm 14.0p/18.5a/18.0t (not sure on reading????)
12/09 223.80@14.97% 33.51fm/190.29lm 14.0c/17.0a/19.0t
12/10 232.20@14.39% 33.41fm/198.79lm 13.0c/15.0a/20.0t(post carb up)
12/13 223.00@13.80% 30.77fm/192.23lm 13.0c/15.0a/18.0t
12/16 222.40@14.09% 31.34fm/191.06lm 12.0c/15.0a/20.0t
12/17 232.00@14.97% 34.73fm/197.27lm 13.0c/16.0a/21.0t(post carb up)
12/19 223.40@13.65% 30.50fm/192.90lm 11.5c/14.0a/20.0t
12/23 219.80@13.12% 28.83fm/190.97lm 11.0c/13.7a/19.0t

[Cowmustard]

12/16 222.40@14.09% 31.34fm/191.06lm 12.0c/15.0a/20.0t
12/23 219.80@13.12% 28.83fm/190.97lm 11.0c/13.7a/19.0t

TOTAL WEIGHT CHANGE=(-2.60lbs)
FAT MASS CHANGE=(-2.51lbs)
LEAN MASS CHANGE=(-0.09lbs)
%BF CHANGE=(-0.97%)

WEEKLY CALORIES-20942cals
WEEKLY EXERCISE-6079cals


So, some basic formula for weight change would be

1. (cals in) - (cals out) = (weight change) so if (cals out) = (tdee + exercise) we have

2. (cals in) - (tdee + exercise) = (weight change) using a weeks values and multipling TDEE by 7 we get

3. (cals in) - (7*tdee + exercise) = (weight change) 2.6lbs=(3500cals*2.6)=

(20942cals)-(7*X+6079cals)=-9100cals tdee=X
20942cals-7X-6079cals=-9100cals
14863cals-7X=-9100cals
-7X=-9100cals-14863cals
-7X=-23963cals
X=-23963cals/-7
X=3423.285 which is my TDEE

seems a lil high... any other math brahs feel free to check my numbers...

[gabrielsyler]

maths makes sense. Number doesn't look that high. I'm 170lb LBM and most calcs give me around 3000-3200 for workout days (2200BMR).

Doing the maths on my logs gives me around the same figure than most calculators +/-200calories. I guess the biggest variance will come from the calories burnt that you don't track accuratly (walking around/eating etc).

[Cowmustard]

maths makes sense. Number doesn't look that high. I'm 170lb LBM and most calcs give me around 3000-3200 for workout days (2200BMR).

Doing the maths on my logs gives me around the same figure than most calculators +/-200calories. I guess the biggest variance will come from the calories burnt that you don't track accuratly (walking around/eating etc).

I get ya, what's your opinion on the whole ecto/meso/endomorph part of that logic. I think I lean toward endo.

[Cowmustard]

TRAINING
-restday
TOTAL-1163cals

FOOD-3,891cals@39/39/22%
carb meal
-3 smart one cookie sundaes
-1 chef boyardee spaggettios
-1 pint froyo half baked(yea yea Jaxlifter)
-2 fun size skittles

THOUGHTS and JOURNAL
-kept it much more controlled this time. now to log the next week and see what comes of it.

[jcpryor3]

Just caught up on your log. You've made great progress since I last checked. Keep it up!

9/10 253.40@22.00% 55.75fm/197.60lm
MoTiVaTioN

-yes imma anime fan, and a child of the 80's

Imma anime fan as well. Gonna check this show out and see what it do lol
You ever heard of the show Naruto?

[Cowmustard]

Just caught up on your log. You've made great progress since I last checked. Keep it up!


Imma anime fan as well. Gonna check this show out and see what it do lol
You ever heard of the show Naruto?

Bro if you ever in the big Ga hit me up, seems like we got a lot of things in common, but nah man, ippo might be my all time favorite anime!! I've watched naruto, never could get into it.

Glad to see ya back mate, the keto forums have been scarce this holiday season. How's the job been?

[Cowmustard]

TRAINING
-restday
TOTAL-1163cals

FOOD-3,891cals@39/39/22%
carb meal
-3 smart one cookie sundaes
-1 chef boyardee spaggettios
-1 pint froyo half baked(yea yea Jaxlifter)
-2 fun size skittles

THOUGHTS and JOURNAL
-kept it much more controlled this time. now to log the next week and see what comes of it.

Well, woke up at midnight and went ravenous. Change the cals too 5551. Bleh. Still fighting my binge issues, just gotta keep fighting them. Not too worried though, I have done the same thing for the past three weekends and still made progress in spite of myself.

12/24 226.4 11/15/19
13.50%30.63fm/196.70lm

[Cowmustard]

just logging a circuit so I don't forget it later

-3 supersets nonstop
=squat 225x2
=slip knee shots
=deadlift 345x1
=clinch knees
=dips 50x5
=sway 1-2s

-another superset of 3 nonstop
=hangpulls 135x5
=step kick combos
=neck raises 35x8
=clinch counters
=pullups bwx5
=elbow counters
=arnold press 35x8
=spin backfist comboes

[jcpryor3]

Bro if you ever in the big Ga hit me up, seems like we got a lot of things in common, but nah man, ippo might be my all time favorite anime!! I've watched naruto, never could get into it.

Glad to see ya back mate, the keto forums have been scarce this holiday season. How's the job been?

I definitely will bro! I started watching Naruto when I was in 8th grade I believe. Been into it ever since lol gonna take a look at ippo this week

Yeah that's how it be, everyone goes MIA.....some come back, some don't lol the job is still in the making. With you being a believer, I'm sure you understand the principle: speak it, believe it, and receive it. I've declared that the job is mine, I'm believing it's mine, now I'm waiting to receive it.

[Cowmustard]

I definitely will bro! I started watching Naruto when I was in 8th grade I believe. Been into it ever since lol gonna take a look at ippo this week

Yeah that's how it be, everyone goes MIA.....some come back, some don't lol the job is still in the making. With you being a believer, I'm sure you understand the principle: speak it, believe it, and receive it. I've declared that the job is mine, I'm believing it's mine, now I'm waiting to receive it.

their are some sites you can search through that will stream it for free. I am not sure on your anime pref on sub/dub, but this one really suffered when they dubbed it. The subbed one is far better as far as voice actors and content.

amd praying for ya on the job situation bro

[jcpryor3]

their are some sites you can search through that will stream it for free. I am not sure on your anime pref on sub/dub, but this one really suffered when they dubbed it. The subbed one is far better as far as voice actors and content.

amd praying for ya on the job situation bro

Not sure what a dub is, but I always watch Naruto with subs in. Works perfect for me. I'll search for some free streams when I get a chance to watch it.

Appreciate it bro! The Lord knows I need it.

[Cowmustard]

Not sure what a dub is, but I always watch Naruto with subs in. Works perfect for me. I'll search for some free streams when I get a chance to watch it.

Appreciate it bro! The Lord knows I need it.

sub-subtitles
dub- re dubbed with another language track(imagine the old godzilla movies in english where the dude moved his mout 10sec before any audio came up.)

also, try out scryed. 36 episode so short, but sweet action/scifi series.

[ezhammer]

Keep up the good work man! It's hard this time of year not to indulge at least a little in some of the culinary goodness surrounding us!

Merry Christmas!