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.
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Thread: 12 week challenge.. ACCEPTED!
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01-14-2013, 07:04 AM #1
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
12 week challenge.. ACCEPTED!
My Keto Log:
http://forum.bodybuilding.com/showthread.php?t=149423413
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01-14-2013, 07:40 AM #2
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01-14-2013, 11:35 AM #3
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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01-14-2013, 01:20 PM #4
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
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
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-15-2013, 09:06 AM #5
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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 CarbsMy Keto Log:
http://forum.bodybuilding.com/showthread.php?t=149423413
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01-15-2013, 12:07 PM #6
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01-16-2013, 11:18 AM #7
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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.
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.My Keto Log:
http://forum.bodybuilding.com/showthread.php?t=149423413
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01-16-2013, 02:29 PM #8
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01-17-2013, 07:45 AM #9
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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01-22-2013, 11:18 AM #10
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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.
My Keto Log:
http://forum.bodybuilding.com/showthread.php?t=149423413
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01-22-2013, 12:57 PM #11
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01-24-2013, 06:32 AM #12
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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 CarbsMy Keto Log:
http://forum.bodybuilding.com/showthread.php?t=149423413
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01-24-2013, 12:35 PM #13
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 234
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
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-25-2013, 08:53 AM #14
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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.My Keto Log:
http://forum.bodybuilding.com/showthread.php?t=149423413
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01-25-2013, 10:13 AM #15
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01-26-2013, 01:57 PM #16
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01-28-2013, 02:01 PM #17
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01-30-2013, 07:58 AM #18
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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.My Keto Log:
http://forum.bodybuilding.com/showthread.php?t=149423413
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01-31-2013, 11:35 AM #19
- Join Date: Jun 2009
- Location: Georgia, United States
- Age: 41
- Posts: 2,904
- Rep Power: 499
-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!!!Myfitnesspal Cowmustard
Mapmyrun Cowmustard
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01-31-2013, 04:18 PM #20
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02-05-2013, 08:14 AM #21
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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.My Keto Log:
http://forum.bodybuilding.com/showthread.php?t=149423413
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02-05-2013, 10:40 AM #22
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02-05-2013, 03:08 PM #23
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02-05-2013, 04:10 PM #24
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02-06-2013, 08:50 AM #25
- Join Date: Mar 2009
- Location: Silver Spring, Maryland, United States
- Posts: 158
- Rep Power: 203
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