JTF’s Mount Crushmore, Week 10

We’re in the double digits, little freaks, which means there will only be two more weeks after this! If you’ve been following along, hang tight for some meaty content over the next couple of weeks. And by meaty I mean we’re going to be talking about food. Like, a lot. Food and supplements. Because while the workout plan for Mount Crushmore has been a killer, the nutrition has been the key that has unlocked all the gains!

Weekly Weigh-In: 223.6 (1.7 Pounds Gained)

Down from the last weigh in slightly. My workouts didn’t go great the week before and my nutrition was somewhat sidetracked with the addition of a giant Friday afternoon milkshake among other things. I say this because I think it’s important for us all to be honest and real with ourselves when it comes to weight loss. If you follow a program that’s designed to work, it’s going to work; if you follow a program that’s designed to work but stray from it, don’t be surprised if you don’t get the results you’re looking for!

I’m still getting the results I want, though — just sometimes a bit slower than I’d like. Progress is progress is progress is progress, though, so I’ll take it!

Bi-Weekly Measurements

  • Body Fat Percentage: 18.4% (Goal: 15%; 3.3% Lost)
  • Skeletal Muscle Mass: 104.3 Pounds (5.5 Pounds Gained)
  • Body Fat Mass: 41.2 Pounds (7.1 Pounds Lost)

I’m inching closer to my 10 pounds of negative weight lost! Though, admittedly, if I want to hit that 10 pound mark, I need to stay on my game for the next three weeks.

Spoiler alert: I’m going to.

This Week’s Calorie Requirement and Macros:

Calories

3,000

Protein

219 Grams (876 Calories)

Fat

88 Grams (792 Calories)

Carbs

334 Grams (1,335 Calories)

This Week’s Meal Plan:

Going to be the fourth and final week of this one.

This Week’s Workout Plan:

It’s a de-load week! Going to hit the same lifts just without the same resistance. I can dig it.

  • Monday: 5:45am Boxing60; Weightlifting — Deadlifts, Squats, Bench Press, Lat Pulls and Bicep Circuit
  • Tuesday: 7:45pm Boxing45
  • Wednesday: 5:45am Boxing60; 7:00pm MMA60
  • Thursday: Rest Day
  • Friday: Weightlifting — Squats, Deadlifts, Pull-Ups, Push-Ups and Triceps Circuit
  • Saturday: 8:00am Bootcamp; 9:30am Kickboxing 60
  • Sunday: 11:30am MMA60

Anything Else?

Yep.

I’ve already ironed out my next workout program. I have a name ready and everything.

My intention is to take a week or so off from training after the end of Mount Crushmore and then reveal the next big plan to the world! We’re going to be sweating this summer, y’all!

Anyway.

Ever onward, fellow Heathens.

-JTF

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