12 week challenge.. ACCEPTED!

[k3n12ock]

Hey everyone. After reading threads by cowmustard and jcpryor, I've decided to partake in the 12 week challenge.

Here's a link to my old keto thread:
http://forum.bodybuilding.com/showth...9423413&page=1

My fitness goals are:

Lose more weight! (18+/- so far as it fluctuates)
Get in the best shape of my life

I have gone and recalculated my macros for this challenge as well. Not much change other than a few more cals in per day and more protein intake.

BMR: 2364
BMR+Activity: 2364
Target BMR with diet: 1891

TOTAL NUTRIENTS PER DAY FOR MEALS (EXCLUDING PWO SHAKE)
Calories Grams
Fat 1229 137 Your Bodyweight (a)
Protein 567 142 270 Remember, on g of protein per meal, this DOES NOT include PWO shake protein.
Carbs 95 24
Total 1891

IDEAL TARGET NUTRIENTS PER MEAL (KETO PHASE) Meals per day:
Calories Grams 4
Fat 307 34
Protein 142 35
Carbs 24 6
Total 473

IDEAL TARGET NUTRIENTS PER CARB-UP PHASE (b)
Calories Grams
Fat 980 109 Maximum per day on carb up. If 1.5 days carbup (for ex.), it is this times 1.5 for the entire carb up.
Protein 931 233 Per day on carb up minimum
Carbs 3674 919 Per carb up phase (to restore most all your glycogen)


With this challenge I hope to do more than work on my physical self. I know I have been lacking in my personal life as well. For example, I moved to the MD area last year and have only done a handful of things. I have not gone out an explored not met many new people. This should be an experience and so far, I feel I haven't done crap here. Most weekends, I just want to be by myself and do things by myself instead of going out and hanging out with my cousin and his friends. So, here's to making better use of my free time and being a better friend to those around me. These 12 weeks will be more than just a physical challenge for me but an overall life changing one.

[Cowmustard]

heack yea my bro-tato!!!! we are a pack!!!

dude, Read "power of habit" it has really helped me get some much more positive and constructive habits in my life!!!

[k3n12ock]

heack yea my bro-tato!!!! we are a pack!!!

dude, Read "power of habit" it has really helped me get some much more positive and constructive habits in my life!!!

Will look into it.

Thought for the day:

I never realized how much muscle mass I've lost over the years. From having surgery to fad diets (HCG, 500-600cals a day) I am weak as hell. I can not bench for the life of me.

[jcpryor3]

Hey everyone. After reading threads by cowmustard and jcpryor, I've decided to partake in the 12 week challenge.

Here's a link to my old keto thread:
http://forum.bodybuilding.com/showth...9423413&page=1

My fitness goals are:

Lose more weight! (18+/- so far as it fluctuates)
Get in the best shape of my life

I have gone and recalculated my macros for this challenge as well. Not much change other than a few more cals in per day and more protein intake.

BMR: 2364
BMR+Activity: 2364
Target BMR with diet: 1891

TOTAL NUTRIENTS PER DAY FOR MEALS (EXCLUDING PWO SHAKE)
Calories Grams
Fat 1229 137 Your Bodyweight (a)
Protein 567 142 270 Remember, on g of protein per meal, this DOES NOT include PWO shake protein.
Carbs 95 24
Total 1891

IDEAL TARGET NUTRIENTS PER MEAL (KETO PHASE) Meals per day:
Calories Grams 4
Fat 307 34
Protein 142 35
Carbs 24 6
Total 473

IDEAL TARGET NUTRIENTS PER CARB-UP PHASE (b)
Calories Grams
Fat 980 109 Maximum per day on carb up. If 1.5 days carbup (for ex.), it is this times 1.5 for the entire carb up.
Protein 931 233 Per day on carb up minimum
Carbs 3674 919 Per carb up phase (to restore most all your glycogen)


With this challenge I hope to do more than work on my physical self. I know I have been lacking in my personal life as well. For example, I moved to the MD area last year and have only done a handful of things. I have not gone out an explored not met many new people. This should be an experience and so far, I feel I haven't done crap here. Most weekends, I just want to be by myself and do things by myself instead of going out and hanging out with my cousin and his friends. So, here's to making better use of my free time and being a better friend to those around me. These 12 weeks will be more than just a physical challenge for me but an overall life changing one.

Welcome to the pack bro! Glad you finally made the decision! The pressure's really gonna be on now, which is a good thing if you ask me

[k3n12ock]

Did okay last night at the gym. It is literally way too packed with the new faces there. People are sitting and standing around waiting for machines and the free weight area. But its okay since I don't care, lol. Going to start doing more cardio than I have been. Will start lifting again towards the end of this week or next week as the pain in my left wrist seems to be okay now.

1791Cals - 129g Fat - 126g Protein - 20g Carbs

[Cowmustard]

glad to hear the wrist is getting better bro, when I broke my hand, had to do a whole bunch of band work to get all the gears moving, might be useful.

[k3n12ock]

Didn't meet my macros yesterday but feeling pretty full and fat at this moment. Must have been the beef and peppers I made. Probably just bloated or need to poo.

Macros for 1/15/16

1391 Cals - 94g Fat - 81g Protein - 13g Carbs

Will definitely hit them today. Sitting here curling some 25lb dumbbells while fixing computers. Usually do a couple sets randomly throughout the week, especially when I get tired. Hope to get some lifting at the gym done if it's not overcrowded like it's been recently.

glad to hear the wrist is getting better bro, when I broke my hand, had to do a whole bunch of band work to get all the gears moving, might be useful.

Actually, I went through my closet and found my band things. 2 handles, red, blue, yellow, and a small black. Been doing some curls and presses at home after the gym. Pretty useful.

[Cowmustard]

Actually, I went through my closet and found my band things. 2 handles, red, blue, yellow, and a small black. Been doing some curls and presses at home after the gym. Pretty useful.

heck yea man, I had a pretty thick bro once swear that band work was great for tendons, mighta been some broscience, but I wasn't going to argue with him.

[k3n12ock]

1/16/13
1761 Cals - 124g Fat - 128g Protein - 30g Carbs

Did 35 mins of elliptical = 406 cals burned. Did some low box lateral shuffles as well. Man, does that get your heart going. Did 20 slow then 3 sets of 15.

heck yea man, I had a pretty thick bro once swear that band work was great for tendons, mighta been some broscience, but I wasn't going to argue with him.

I do like the constant resistance if bands though.

[k3n12ock]

Did a carb up this weekend. Didn't keep track of what I ate. I lost about 1 lb. Not to bad if you ask me, lol. Going to try out a different Planet Fitness today. Went to a different one on Thursday but it was horrible. Even worse than the one I currently go to.

[Cowmustard]

Did a carb up this weekend. Didn't keep track of what I ate. I lost about 1 lb. Not to bad if you ask me, lol. Going to try out a different Planet Fitness today. Went to a different one on Thursday but it was horrible. Even worse than the one I currently go to.

wish I only gained a lb every carb up.... I am jealous man!!!

[k3n12ock]

Finally started lifting weights again. No pain in the left wrist and no pain in my right extensor (tennis elbow). These lifting gloves work pretty well but I have horrible grip strength due to having CTS surgery last spring.

Usually on my lift days, I do 15 mins of elliptical at about 60%-70% as a warm up. Then stretch and then lift.

Was under my macros as well. Been trying to meet them but I get close enough.

1581Cals - 119g Fats - 118g Protein - 11g Carbs

[jcpryor3]

Finally started lifting weights again. No pain in the left wrist and no pain in my right extensor (tennis elbow). These lifting gloves work pretty well but I have horrible grip strength due to having CTS surgery last spring.

Usually on my lift days, I do 15 mins of elliptical at about 60%-70% as a warm up. Then stretch and then lift.

Was under my macros as well. Been trying to meet them but I get close enough.

1581Cals - 119g Fats - 118g Protein - 11g Carbs

That's good news! Now pump that iron mane!

[k3n12ock]

Did shoulders last night. Decent work out. Dumb bell station was PACKED and people were grabbing 2-3 different pairs to use at a time. I got annoyed last night though. These guys that are always there doing arms/shoulders were taking up 2 benches, 1 to workout on and 1 to store their towels, water, phones. A few people asked to use it and they said it was being used, such douches. Also, since it was packed, I found a little open area behind them, to their left. Tell me why when the guys finished a set, one would stand right in front of me until his buddy finished. Then they would both go sit on the other bench and check their phones. They did this same routine for about 15 minutes. It was annoying as hell!

So, it looks like I will be changing PF gyms. There's another one about 10 mins away vs the one I go to now which is less than 5 mins. That one has a nicer layout and more machines. However, an LA Fitness opened up on the other side of the plaza where my office building is. They gave my company some free 7 day passes. Gonna take advantage of it and see what kind of equipment they have in there. If I like it, the extra $10 a month would probably be worth it.

[Cowmustard]

Did shoulders last night. Decent work out. Dumb bell station was PACKED and people were grabbing 2-3 different pairs to use at a time. I got annoyed last night though. These guys that are always there doing arms/shoulders were taking up 2 benches, 1 to workout on and 1 to store their towels, water, phones. A few people asked to use it and they said it was being used, such douches. Also, since it was packed, I found a little open area behind them, to their left. Tell me why when the guys finished a set, one would stand right in front of me until his buddy finished. Then they would both go sit on the other bench and check their phones. They did this same routine for about 15 minutes. It was annoying as hell!

So, it looks like I will be changing PF gyms. There's another one about 10 mins away vs the one I go to now which is less than 5 mins. That one has a nicer layout and more machines. However, an LA Fitness opened up on the other side of the plaza where my office building is. They gave my company some free 7 day passes. Gonna take advantage of it and see what kind of equipment they have in there. If I like it, the extra $10 a month would probably be worth it.

HOME GYM CREW FOR LIFE!!!

its likely the new year crowd as well, but man, I cannot stand people in a gym sometimes, get in, get it done, get gone.

[k3n12ock]

Just got back from the gym. Had a great workout (arms again). Place was pretty empty so lots of room to work out.

[k3n12ock]

Had great workouts this weekend. Got a great biceps workout on Saturday and chest/tris on Sunday. Going to take a rest day today and go grocery shopping.

[k3n12ock]

I can't seem to get over this hump. I have been floating between 268-270 for almost 2 weeks now. I've been eating fairly well, either under or close to my intake goals. Not sure if lifting weights is stunting the loss. Any ideas? First few months was nothing but cardio. Started lifting again 2-3 weeks ago and the weight loss seems to have stopped.

Also, am I setting myself up for failure? It seems with only intaking around 1880 cals a day (-/+ a few) that I'm not supplying my body enough cals to burn? IDK, just kind of in a funk because I haven't lost anything recently.

[Cowmustard]

I can't seem to get over this hump. I have been floating between 268-270 for almost 2 weeks now. I've been eating fairly well, either under or close to my intake goals. Not sure if lifting weights is stunting the loss. Any ideas? First few months was nothing but cardio. Started lifting again 2-3 weeks ago and the weight loss seems to have stopped.

Also, am I setting myself up for failure? It seems with only intaking around 1880 cals a day (-/+ a few) that I'm not supplying my body enough cals to burn? IDK, just kind of in a funk because I haven't lost anything recently.

-I seriously doubt lifting has stunted loss bro
-Man, 1.8k is seriously low, i mean I am not the best expert, but you mighta activated some starvation mechanisms
-might wanna throw a week cycle of another diet in just to change things up.... or look into zig zag dieting.

HAPPY B DAY AGAIN MAN!!!

[yabbyshmabby]

I can't seem to get over this hump. I have been floating between 268-270 for almost 2 weeks now. I've been eating fairly well, either under or close to my intake goals. Not sure if lifting weights is stunting the loss. Any ideas? First few months was nothing but cardio. Started lifting again 2-3 weeks ago and the weight loss seems to have stopped.

Also, am I setting myself up for failure? It seems with only intaking around 1880 cals a day (-/+ a few) that I'm not supplying my body enough cals to burn? IDK, just kind of in a funk because I haven't lost anything recently.

Are you reloading? It could be hindering your progress. If I reload I don't lose scale weight, so I try to only do reloads maybe once/month. The great thing about the Keto "lifestyle" is that you can toy with it and find out what works for you.

[k3n12ock]

Are you reloading? It could be hindering your progress. If I reload I don't lose scale weight, so I try to only do reloads maybe once/month. The great thing about the Keto "lifestyle" is that you can toy with it and find out what works for you.

I don't reload often. This past weekend is gonna be my last one in a while (until April as of now). Superbowl weekend, I got everything out lol.

I have a free 7 day for LA Fitness. Going to use it and see how it is. If it's worth the extra $10 a month, I'll do it vs PF.

[Marty-G]

k3n12ock - whats your weight and whats your LBM?

[k3n12ock]

k3n12ock - whats your weight and whats your LBM?

I came in at 271 this morning after a bad weekend. LBM, no idea honestly.

[Marty-G]

I came in at 271 this morning after a bad weekend. LBM, no idea honestly.

If I am reading your macros up there correctly, you are consuming 1900 calories?

[k3n12ock]

If I am reading your macros up there correctly, you are consuming 1900 calories?

Yes. This is based on Man2k's ckd calculator based on #5 (lose 0.8) <-- if that makes sense.

BMR: 2364
Target BMR with diet: 1891 137g Fat - 142g Protein - 24g Fats

Most of the time I am close to my macros