Cowmustard keto log and Stone Mountain challenge

[Cowmustard]

Hello

Imma fatty looking to shed some fat and run up Stone Mountain on a date in late February.

Starting stats
Weight 243.4 lbs
Chest/ab/leg pinches 20/31/30
Bf% 24.06%

Program is mma and running in the morning, power lift in the evening with some vanity lifts sprinkled in.

[Cowmustard]

12/20

16 min shadow box
Morning run 15min 9.8 pace on incline


Laid tile all day after so no lift.
Also grabbed some pork loin, roast and gravy and some peanut butter on way home so sadly nothing exact on calories.

[Cowmustard]

12/21

16 min shadow box
9.8m/h run 15m on hills

Bench 195lbs x 1,1
Tricep extension 65x8,8

Diet was a little high in peanut butter and this carbs but nothing overboard.

[Cowmustard]

12/23

Morning bagwork
-16m of 9.46m/h run

10 min bagwork
-10mim 9.5m/h run

Diet was a lil rough, last day of work this week so had to sample a few of my teams home made things. It's a hard life...

Estimating 3.5 calories taken in

I got a new app that should help me track my workouts so hopefully I'm not switching between MFP and other apps to write this next time

[Cowmustard]

12/24

+TRAINING
Morning run and bagwork
Evening jog lift and shadow box

+LIFT
Bench 195x2,2
Tri ext 70x8,8

+NUM
2872cals
5%carb
29%protien
66%fat

+NOTES
-moved Stone Mountain up to January
-might have a boxing match February
-working in more jogging to shed fat

[Cowmustard]

12/25

+TRAINING
Morning run and bagwork
Evening jog lift and shadow box

+LIFT
Hang clean 85x3,3
Pull ups 0x6,6
Curls 70x8,8

+NUM
2712cals
6%carb
25%protien
69%fat

+NOTES
-updated a tracker app to make exercise tracking easier
-started playing some old ps2 rpgs, romancing saga first

[Cowmustard]

12/26

+TRAINING
Morning run and bagwork
Evening jog and lift

+LIFT
Squat 185x1,1
Arnold press 35x8,8

+NUM
2695 caps
%carb/%protien/%fat
9/27/64

+NOTES
-merry Christmas
-Christmas ham is amazingly keto friendly... lol

[Cowmustard]

12/26

+TRAINING
Morning run and bagwork
Evening jog lift
Night sparring

+LIFT
Dead 225x1,1
Pull-ups 0x6,6

+NUM
2230
%carb%protien%fat
6/25/69


-NOTES
Squat and dead felt easy this week, adding weight
-sparred only boxing. 6 rounds of 6 min, did alright but gotta really drill some footwork and situational awareness over the next month.

[Cowmustard]

12/27

+TRAINING
Long walk

+LIFT
None

+NUM
3003
%carb%protien%fat
4/17/79


-NOTES
Rest day

[Cowmustard]

12/28

+TRAINING
Morning run and bagwork
Evening jog lift
Night sparring

+LIFT
Bench 195x3,3
Tri ext 70x8,8

+NUM
2700
%carb%protien%fat
2/26/72


-NOTES
Rolled with a big big man, did alright.
Muay Thai was a lil sloppy

[Cowmustard]

12/29 @238.4lbs

+TRAINING
Morning run and bagwork
Evening jog lift and shadowbox

+LIFT
Yates 145x3,3
Pull ups 0x6,6
Curl 75x8,8

+NUM
2525
%carb%protien%fat
9/22/69


-NOTES
Finished off pork loin, time to roast a beef butt

[Cowmustard]

12/30

+TRAINING
Morning run and bagwork
Evening jog lift and shadowbox

+LIFT
Box squat 205x1,1
Calf press 225x8,8
-easy lift add weight

+NUM
2250
%carb%protien%fat
2/25/73

-NOTES
Made some keto chili in instant pot, so good, and very filling

[Cowmustard]

12/31

+TRAINING
Morning run/tabata and bagwork
Evening jog lift and shadowbox

+LIFT
Deadlift 275x1,1
-easy lift add more

+NUM
2323
%carb%protien%fat
5/21/74

-NOTES
slow roasted a beef butt to share with roomies for new year... delicious

[Cowmustard]

1/1/18

+TRAINING
Easy walk and stretch

+LIFT
fork to face

+NUM
3500
%carb%protien%fat
5/25/70

+NOTES
-easy recovery day, sadly have to work overnight but trying to stay on sched

[Cowmustard]

1/2/18

+TRAINING
Bagwork/tabata/jog
Shadowbox/jog
Sparring

+LIFT
None

+NUM
2533
%carb%protien%fat
5/26/69

+NOTES
-hard arse sparring, ribs still ache

[Cowmustard]

1/3/18

+TRAINING
Morning jog and heavy bag
Eve lift and jog

+LIFT
Dead 295x1,1
Squat 205x1,1
Bench 195x1,1

+NUM
2500ish
%carb%protien%fat
5/25/70ish

+NOTES
-Good lift
-ate my usual foods just forgot to log

[Cowmustard]

1/4/18

+TRAINING
Morn tabata bagwork and jog
Eve jog
Night spar

+LIFT
None

+NUM
2543
%carb%protien%fat
6/22/72

+NOTES
-hard sparring but did far better with pace and breathing

[Cowmustard]

Trying a new format to catch up

[Cowmustard]

[Cowmustard]

Crap, can't seem to get this working

Either way
2493 keto calories

Morn jog and shadow boxing
Evening shadow box and sparring

Kicked arse sparring tonight , all the drills are paying off

[Cowmustard]

1/11/18 weigh in

227.0lbs

Bf 21.16
Lm 178.97
Fm 48.03

Carb up date!!

[dalkon]

1/11/18 weigh in

227.0lbs

Bf 21.16
Lm 178.97
Fm 48.03

Carb up date!!

How many carbs are you taking in on carb-up days and how often are you doing them?

Also, absolutely insane progress, down to 227 now, congrats bro!

[Cowmustard]

How many carbs are you taking in on carb-up days and how often are you doing them?

Also, absolutely insane progress, down to 227 now, congrats bro!

Way to much, and thank ya

1/11/18

Only cardio was walking the dog

Real loose on diet will likely pay for it tomorrow
DA CARBS
-3pbj sandwichs
-fiber one bar
-can o chili
-half container trail mix
-Milky Way
-some starburst
-ice cream
-and 2 cans o chicken

Yeah need to structure carb ups better

[Cowmustard]

1/12/18

Weight this morn is 234 which is far less then I expected
Took a lil late measure around 4 and its already back down to 230.4

Morning jog and shadow box were good,
Planning a tabata lift and shadow box for this eve

Lift plan
Dead 310x1,1
Shrug 310x8,8
Box squat 220x1,1
Calf press 220x8,8
Dips 5x5,5
Pull-ups 5x5,5

Doing that in two tight circuits maybe some neck work after

Eating abou 2500 cals, might be tricky today though because my overnight sup at work called out and my goofy arse volunteered. I usually try to intermittent fast all my food in about 4 hrs but might bring a snack or two, overnight hankering is often my kryptonite.

10oz burger with spices
5 hard boiled eggs
2 tbs coconut oil
6oz almonds

[Cowmustard]

1/13/18

Still trying to wake up from last nights overnight job. Might have snuck an extra tablespoon of peanut butter late at night...shameful

Morning jog and shadow box
Evening shadow box

Same meal plan as yesterday 2500
10oz burger
6oz almond
5 eggs
2 tbs coconut oil

[Cowmustard]

1/14/18 weight 228.4

Yea carbmeals need more structure this cycle

Morning boxing and jog
Evening plan is a lift and tabata

Gotta chill with the in laws(Italian descent, awesome but diet challenging)

Goal is 2500 cals

[Plateauplower]

From what I've read in regard to carb-ups is you want to drop your fat as low as possible, protein moderate (carbs being protein sparing) and run your carbs up to maintenance numbers mostly complex carbs avoiding fruits, and simple sugars to some extent since they can only replenish liver glycogen rather than directly increase muscle glycogen, and simple sugars don't have much effect on leptin levels. I think that was from Lyle McDonald.

Whenever I run my carbs really low for awhile and jack them way up I almost have a carb "hangover" for a day or two. Not sure why that is, I am usually physically stronger in the gym (likely from muscle being at a mechanical advantage from being full of glycogen and "pumped") but I just feel lethargic. Kinda weird.

[Cowmustard]

From what I've read in regard to carb-ups is you want to drop your fat as low as possible, protein moderate (carbs being protein sparing) and run your carbs up to maintenance numbers mostly complex carbs avoiding fruits, and simple sugars to some extent since they can only replenish liver glycogen rather than directly increase muscle glycogen, and simple sugars don't have much effect on leptin levels. I think that was from Lyle McDonald.

Whenever I run my carbs really low for awhile and jack them way up I almost have a carb "hangover" for a day or two. Not sure why that is, I am usually physically stronger in the gym (likely from muscle being at a mechanical advantage from being full of glycogen and "pumped") but I just feel lethargic. Kinda weird.

I'm thinking maybe a stew and some fruit loops.

[Cowmustard]

1/15/16

Sucked!!

[Cowmustard]

1/16/18

Morning jog and boxing
Evening plan is a lift and tabata, maybe some sparring tonight

Aiming for a good 2500 cals Keto style.