Cowboys Log

[Btcowboy]

Forgot to add @Worf and @The ole man to comment as well

 

[Worf]

I'd increase the carbs and lower the fat. Should allow you to eat a bit more or tolerate the increase better. I definitely would for me , not sure how you react to higher carb

 

[Btcowboy]

I'd increase the carbs and lower the fat. Should allow you to eat a bit more or tolerate the increase better. I definitely would for me , not sure how you react to higher carb

Thanks worf, Yeah that's what I was thinking would like to see the fat closer to 100 maybe even 120. Carbs I would like over 300.

The majority of my fat is coming from the lean ground beef. I wonder if it loses more when I BBQ it as it drips out. May have to switch up to leaner cut to drop the fat.

The carbs is easy I think another carbion drink puts me over 300. Current plan has me eating 4 cups of yams per say for 168g. I could increase the yams. I should mention I only eat my carbs pre , intra and post workout.

I am also expecting by end of blast to be closer to 5000 cals per day but will let the mirror and the scale dictate that.

 

[Worf]

That beef fat will do you good. Id eat carbs through the day but definitely more around workouts. Get those muscles full of glycogen.

 

[Btcowboy]

That beef fat will do you good. Id eat carbs through the day but definitely more around workouts. Get those muscles full of glycogen.

Thanks brother this is chore. I know I lost weight on my last blast just test at 3500 cl about half way through. Adding drol I assume i will be eating more.

Working the numbers and the fat is hard to get down keeping the beef fat in. But right now I am 4300 cals which is a bit high to start. 373 carb 163 fat 348 protein. I notice too I dont have much for veggies in here. Just a couple cups of green beans.

I am going to keep playing with it on MFP and see what I can get.

 

[Btcowboy]

Essentially right now laid out as follows but needs some work yet. I have time waiting for the gear to show up.

Set up with work out at about 8am. Will move meals around when I get to work and back at after work workouts.

Meal 1
711 cals, 84 carb, 27 fat, 39 prot
6oz lean ground beef
2 cups yams

Pre workout
100 cals, 25 carb
1 scoop carbion, EAA, Creatine Mono

Intra workout
100 cals, 25 carb
1 scoop carbion, EAA, Creatine Mono

Post workout
420 cals, 32 carb, 2 fat, 48 prot
2 scoop whey protein and 2 cup skim milk

Meal 2

711 cals, 84 carb, 27 fat, 39 prot
6oz lean ground beef
2 cups yams

Meal 3
564 cals, 45 carb, 26 fat, 34 prot
6oz lean ground beef
1 cup yams
1 cup green beans

Meal 4
357 cals, 0 carb, 26 fat 34 prot
6oz lean ground beef

Meal 5 Dinner with wife
410 cals, 3 carb, 20 fat, 49 prot
6oz of protein will change night to night
1 cup green beans

Meal 6
357 cals, 0 carb, 26 fat 34 prot
6oz lean ground beef

Bedtime snack
333 cals, 4 carb, 8 fat, 25 prot
Homemade protein cookie
1 scoop whey protein
1 Tblsp all natural PB
1 Tblsp coconut oil

This comes in at
4063 cals, 305 carbs, 177 fat, 328 Prot

Better but not perfect

 

[Btcowboy]

Creeping Death Wk 3 day 2

Pull
One arm barbell row
90x12
100x12
110x12
120x10

Single arm supinated pulldown
55x10
66x10
71x9

Dumbell pullover superset with Negative chins
55x10, 6 negatives
65x10, 6 negatives
70x10, 5 negatives
70x10, 5 negatives

Hyperextension
25x15
35x15
35x13

Dumbell curls supinated grip full ROM 3 sec eccentric
15x8
20x8
25x8
30x7

Barbell reverse curls grip bar hard
30x12
40x12
50x12
50x10

1

 

[FourOneDeuxFitt]

That’s ALOT of fats man. I agree with @Worf that was the first thing I noticed. Drop them down to around 120 and make up the difference in carbs. That would be the only thing I’d change.

 

[Btcowboy]

That’s ALOT of fats man. I agree with @Worf that was the first thing I noticed. Drop them down to around 120 and make up the difference in carbs. That would be the only thing I’d change.

I agree too just struggling to get them down. It seems the lean ground beef is the culprit. So eye of round may be the option or chicken breasts but like the res meat on bulk.

 

[FourOneDeuxFitt]

I agree too just struggling to get them down. It seems the lean ground beef is the culprit. So eye of round may be the option or chicken breasts but like the res meat on bulk.

Swapping out a single red meat meal has to drop is by close to 25-40g of fats. Start with one meal. If you notice your gaining too much unwanted body composition then address it if that times comes.

 

[Btcowboy]

Swapping out a single red meat meal has to drop is by close to 25-40g of fats. Start with one meal. If you notice your gaining too much unwanted body composition then address it if that times comes.

Hahaha the KISS principle Keep It Simple Stupid.

I was looking at it too much and never even thought cutting one of them

Thanks brother.

 

[Worf]

If you have problem getting carbs down you can always drink some chocolate milk. Mostly sugar but its calories if you are trying not to loose weight

 

[Btcowboy]

I won't be blasting until the gear shows up so have a bit of time to get this right. With Drol I want my calories to be clean as possible.

 

[FourOneDeuxFitt]

I won't be blasting until the gear shows up so have a bit of time to get this right. With Drol I want my calories to be clean as possible.

I’d definitely lower the fats.

Multiply your bodyweight x 20 for your total calories.
For example, Client X weighs 200 lbs., so this is 4,000 calories daily.
Multiply your bodyweight x 1.25 for daily grams of protein.
The 200 lbs. person thus needs 250 grams of protein daily.
Multiply your bodyweight x .5 for daily grams of fat.
The 200 lbs. person thus needs 100 grams of fat daily.
The rest of your calories should be consumed as carbs.
In this example, the 250 grams equal 1,000 calories (a gram of protein = 4 calories.)
The 100 grams of fat equal 900 calories (a gram of fat = 9 calories.)
4,000 total calories minus the 1,900 calories from protein and fat leaves Piotr with 2,100 calories.
2,100 calories / 4 = 525 grams of carbs. * a gram of carbs equals 4 calories.

I would use this as a base for the first couple weeks and make adjustments from there.

 

[Btcowboy]

I’d definitely lower the fats.

Multiply your bodyweight x 20 for your total calories.
For example, Client X weighs 200 lbs., so this is 4,000 calories daily.
Multiply your bodyweight x 1.25 for daily grams of protein.
The 200 lbs. person thus needs 250 grams of protein daily.
Multiply your bodyweight x .5 for daily grams of fat.
The 200 lbs. person thus needs 100 grams of fat daily.
The rest of your calories should be consumed as carbs.
In this example, the 250 grams equal 1,000 calories (a gram of protein = 4 calories.)
The 100 grams of fat equal 900 calories (a gram of fat = 9 calories.)
4,000 total calories minus the 1,900 calories from protein and fat leaves Piotr with 2,100 calories.
2,100 calories / 4 = 525 grams of carbs. * a gram of carbs equals 4 calories.

I would use this as a base for the first couple weeks and make adjustments from there.

Thanks Brother, that’s a scary amount of carbs lol....I will work it out today and re post and see what it looks like.

 

[Btcowboy]

Just thinking @FourOneDeuxFitt your numbers are bang on for me as I weighed in last week am, at 203. I will get this figured out this week. I appreciate all your help, you have helped me a ton getting things dialed in as has @Worf and many others and it is soooo much appreciated. As I am upping my test from last blast and first run with drol I want this to be spot on diet and training wise.

Side note, donated yesterday start with my RBC down. Day off today try and get diet planned out.

Wife being a bitch lol, said she wants a divorce, so be it. She gets like that when she drinks but I am getting tired of it. I guess kind of hoping this time she follows through with it. In saying this it won’t deter me from keeping diet and training in check nor affect me running my blast.

 

[Btcowboy]

I think I have it now lol. Diet planni g for me sucks. I cant eat eggs and I like to eat the same thing day in day out so I can prep once and log once so I know what I eat everytime.

Changed as per @FourOneDeuxFitt suggestion. I went to 1.5 on the protein though. Calculated to 4000 cals, 304g protein, 101g fat, and 468 carb.

What i got to on MFP and I can modify as I go. 3979 cals, 332g protein, 109g fat, 414g carbs. I think this gives me a good basis to start and alter as needed.

Thanks to all who helped.

 

[FourOneDeuxFitt]

I think I have it now lol. Diet planni g for me sucks. I cant eat eggs and I like to eat the same thing day in day out so I can prep once and log once so I know what I eat everytime.

Changed as per @FourOneDeuxFitt suggestion. I went to 1.5 on the protein though. Calculated to 4000 cals, 304g protein, 101g fat, and 468 carb.

What i got to on MFP and I can modify as I go. 3979 cals, 332g protein, 109g fat, 414g carbs. I think this gives me a good basis to start and alter as needed.

Thanks to all who helped.

Sorry to hear about the situation at home. From your response seems like it possibly could have been overdue. But definitely not my position to speak on that.

Anyways. When it gets hard to get all your carbs in that’s when I turn to making a protein shake. Almond milk, a banana, cup of frozen fruit, and half cup of dry oats and your at 100g of carbs and can just slam it down. Sure as hell helps me out in that aspect.

I think those numbers look MUCH better. Glad I can be of some help to you man. As always any questions ask away. If I can answer them I will for sure.

 

[Btcowboy]

Week 3 Creeping Death

Legs

Lying leg curls work up in sets of 8 with 30 sec isohold on last rep
120x8
130x8
140x8
150x7

Squats these felt heavy today
275x6
315x6
335x5
315x6
315x6

Leg press pyramid with 30 sec quad stretch
360x10
450x10
500x10
550x4

Stiff leg deadlifts
205x8
225x8
245x8

Seated calf raise
90x8
115x8
125x8
135x8
145x8
145x8

Shit felt heavy today, could be only 6 hrs sleep last night being the cause.

Some positive
Start new job next week away for 2 days getting quick orientation and work supplies.then start working from my office in my house. Also got teeth today yay.

 

[Btcowboy]

Push Pump

Decline dumbell press
Lots of warm up sets
50x10
60x10
65x10
65x10

Pec Minor dip superset with slight incline dumbell flies no lockout
BWx25, 30x8
BWx24, 35x8
BWx22, 40x8
BWx22, 40x8

Dumbell side laterals superset with Facepulls
15x12, 30x8 unilateral,
20x12, 40x8 with rope
25x12, 45x8
25x10drop 20x5, 45x8

Asstd dip machine tricep pushdown
60x10
80x8
100x8
100x8

Bent over tricep extension
30x12
35x12
40x12
45x12