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  1. #1
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    Cowmustard keto log and Stone Mountain challenge

    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.
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  2. #2
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    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.
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  3. #3
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    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.
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  4. #4
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    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
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  5. #5
    Registered User Cowmustard's Avatar
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    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
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  6. #6
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    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
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  7. #7
    Registered User Cowmustard's Avatar
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    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
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  8. #8
    Registered User Cowmustard's Avatar
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    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.
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  9. #9
    Registered User Cowmustard's Avatar
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    12/27

    +TRAINING
    Long walk

    +LIFT
    None

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


    -NOTES
    Rest day
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  10. #10
    Registered User Cowmustard's Avatar
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    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
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  11. #11
    Registered User Cowmustard's Avatar
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    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
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  12. #12
    Registered User Cowmustard's Avatar
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    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
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  13. #13
    Registered User Cowmustard's Avatar
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    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
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  14. #14
    Registered User Cowmustard's Avatar
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    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
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  15. #15
    Registered User Cowmustard's Avatar
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    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
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  16. #16
    Registered User Cowmustard's Avatar
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    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
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  17. #17
    Registered User Cowmustard's Avatar
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    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
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  18. #18
    Registered User Cowmustard's Avatar
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    Trying a new format to catch up
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  19. #19
    Registered User Cowmustard's Avatar
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    Last edited by Cowmustard; 01-10-2018 at 08:17 PM.
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  20. #20
    Registered User Cowmustard's Avatar
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    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
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  21. #21
    Registered User Cowmustard's Avatar
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    1/11/18 weigh in

    227.0lbs

    Bf 21.16
    Lm 178.97
    Fm 48.03

    Carb up date!!
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  22. #22
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    Originally Posted by Cowmustard View Post
    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!
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  23. #23
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    Originally Posted by dalkon View Post
    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
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  24. #24
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    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
    Last edited by Cowmustard; 01-12-2018 at 04:52 PM.
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  25. #25
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    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
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  26. #26
    Registered User Cowmustard's Avatar
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    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
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    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.
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    Originally Posted by Plateauplower View Post
    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.
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    1/15/16

    Sucked!!
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    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.
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