Approved Log Ravenson 2025 Sport TRT and Cycles log

[25homes]

I like the layout

 

[Ravenson]

03-10-25

Sleep 2100-0430 7.5 hours
Weight 220

All caloric intake is from 12pm-6pm

Diet

Lunch
387g Rotisserie Chicken
100g avocado
890cals 11g carbs 60g fat 89g protein

Snack
Protein Shake
320cal 18g carbs 5g fat 50g protein

Dinner
255g Pork Chop
150g Basmati Rice
.25c Cream Mushroom
.25c Cream Chicken
150g broccoli
2.5c Skim Milk
875cals 79.2g carbs 22.4g fat 80.1g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2439cals 118g carbs 121g fat 219g protein

Exercise- Push+Core LA Fit

Cardio Bike 30m 8.9mi Avg HR 124 358 cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 25 1hr8m hr 125 682cals
LFFW incline press 162x8,7,5
LFFW shoulder press 125x10,10,8
Matrix seated dips 165x15x3
Matrix Pec Deck 160x15x3
Matrix Lat Raise 100x15x3
Matrix Tri ext 115x15x3

Capt chair leg raises BWx12x3
Planks BWx1mx3

Sauna 25mins avg hr 155 372 cals

Totals: 2h3m 1412cals burned

 

[GHgut4life]

03-10-25

Sleep 2100-0430 7.5 hours
Weight 220

All caloric intake is from 12pm-6pm

Diet

Lunch
387g Rotisserie Chicken
100g avocado
890cals 11g carbs 60g fat 89g protein

Snack
Protein Shake
320cal 18g carbs 5g fat 50g protein

Dinner
255g Pork Chop
150g Basmati Rice
.25c Cream Mushroom
.25c Cream Chicken
150g broccoli
2.5c Skim Milk
875cals 79.2g carbs 22.4g fat 80.1g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2439cals 118g carbs 121g fat 219g protein

Exercise- Push+Core LA Fit

Cardio Bike 30m 8.9mi Avg HR 124 358 cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 25 1hr8m hr 125 682cals
LFFW incline press 162x8,7,5
LFFW shoulder press 125x10,10,8
Matrix seated dips 165x15x3
Matrix Pec Deck 160x15x3
Matrix Lat Raise 100x15x3
Matrix Tri ext 115x15x3

Capt chair leg raises BWx12x3
Planks BWx1mx3

Sauna 25mins avg hr 155 372 cals

Totals: 2h3m 1412cals burned

@Ravenson great totals today 2 hours is a lot of training bro push harder
but lets get protein to 250

 

[SteveSmi]

that's great man much respect for your hard work on this good training

 

[Mobster]

03-10-25

Sleep 2100-0430 7.5 hours
Weight 220

All caloric intake is from 12pm-6pm

Diet

Lunch
387g Rotisserie Chicken
100g avocado
890cals 11g carbs 60g fat 89g protein

Snack
Protein Shake
320cal 18g carbs 5g fat 50g protein

Dinner
255g Pork Chop
150g Basmati Rice
.25c Cream Mushroom
.25c Cream Chicken
150g broccoli
2.5c Skim Milk
875cals 79.2g carbs 22.4g fat 80.1g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2439cals 118g carbs 121g fat 219g protein

Exercise- Push+Core LA Fit

Cardio Bike 30m 8.9mi Avg HR 124 358 cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 25 1hr8m hr 125 682cals
LFFW incline press 162x8,7,5
LFFW shoulder press 125x10,10,8
Matrix seated dips 165x15x3
Matrix Pec Deck 160x15x3
Matrix Lat Raise 100x15x3
Matrix Tri ext 115x15x3

Capt chair leg raises BWx12x3
Planks BWx1mx3

Sauna 25mins avg hr 155 372 cals

Totals: 2h3m 1412cals burned

Cooked by you?

 

[Ravenson]

Cooked by you?

Yeah

 

[Masonic Bodybuilder]

Nice job on the training and diet man. That is how it's done.

 

[GHgut4life]

Yeah

oldschool self cook bro

 

[ballin2504]

03-10-25

Sleep 2100-0430 7.5 hours
Weight 220

All caloric intake is from 12pm-6pm

Diet

Lunch
387g Rotisserie Chicken
100g avocado
890cals 11g carbs 60g fat 89g protein

Snack
Protein Shake
320cal 18g carbs 5g fat 50g protein

Dinner
255g Pork Chop
150g Basmati Rice
.25c Cream Mushroom
.25c Cream Chicken
150g broccoli
2.5c Skim Milk
875cals 79.2g carbs 22.4g fat 80.1g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2439cals 118g carbs 121g fat 219g protein

Exercise- Push+Core LA Fit

Cardio Bike 30m 8.9mi Avg HR 124 358 cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 25 1hr8m hr 125 682cals
LFFW incline press 162x8,7,5
LFFW shoulder press 125x10,10,8
Matrix seated dips 165x15x3
Matrix Pec Deck 160x15x3
Matrix Lat Raise 100x15x3
Matrix Tri ext 115x15x3

Capt chair leg raises BWx12x3
Planks BWx1mx3

Sauna 25mins avg hr 155 372 cals

Totals: 2h3m 1412cals burned

@Ravenson dang man. That’s the way you burn calories to get shredded. Nice work.

 

[Ravenson]

03-12-25

Overall good day today, the carbs are gonna be a little high but I have a date tomorrow night and wanted to be nice and full of glycogen. Will get them back under control over the weekend. Still trying to get protein higher but it’s hard to eat so much. Can’t imagine what I’d be doing on a bulk to get the food I need.

Sleep 2000-0530 9.5 hours

Weight 220

All caloric intake is from 12pm-6pm

Diet

Lunch chicken rice bowl
300g chicken breast
150g basmati rice
150g black beans
100g avocado
1c lettuce
902cals 86g carbs 30g fat 82g protein

Snack
Protein Shake
320cal 18g carbs 5g fat 50g protein

Dinner pork rice bowl
200g pork carnitas
150g basmati rice
130g black beans
100g avocado
2.5c skim milk
1182cals 100.1g carbs 54.2g fat 76.7g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2758 cals 214g carbs 123g fat 209g protein

Exercise- Pull+Core LA Fit fully fasted

Fasted Cardio
Bike 30m avg hr 124 Cals burned 337

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight train 33 sets 1hr22m avg hr 130cals 838
Pull-up BWx5x3
LFFW high row 166x10x3
LFFW ISO standing row 269x12x3
LFFW ISO seated row 269x12x3
dead hang BWx45sx3
Facepull 60x12x3
Cable single arm pullover 22.5x15,15,12
Matrix Preacher Curl 55x
rev pec deck 100x15,15,13

Incline Sit-ups BWx15x3
Planks BWx1mx3

Sauna 30m avg hr 132 389 cal

Totals: 2h 22m 1564 cals burned

 

[Tiger Salman Khan]

03-12-25

Overall good day today, the carbs are gonna be a little high but I have a date tomorrow night and wanted to be nice and full of glycogen. Will get them back under control over the weekend. Still trying to get protein higher but it’s hard to eat so much. Can’t imagine what I’d be doing on a bulk to get the food I need.

Sleep 2000-0530 9.5 hours

Weight 220

All caloric intake is from 12pm-6pm

Diet

Lunch chicken rice bowl
300g chicken breast
150g basmati rice
150g black beans
100g avocado
1c lettuce
902cals 86g carbs 30g fat 82g protein

Snack
Protein Shake
320cal 18g carbs 5g fat 50g protein

Dinner pork rice bowl
200g pork carnitas
150g basmati rice
130g black beans
100g avocado
2.5c skim milk
1182cals 100.1g carbs 54.2g fat 76.7g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2758 cals 214g carbs 123g fat 209g protein

Exercise- Pull+Core LA Fit fully fasted

Fasted Cardio
Bike 30m avg hr 124 Cals burned 337

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight train 33 sets 1hr22m avg hr 130cals 838
Pull-up BWx5x3
LFFW high row 166x10x3
LFFW ISO standing row 269x12x3
LFFW ISO seated row 269x12x3
dead hang BWx45sx3
Facepull 60x12x3
Cable single arm pullover 22.5x15,15,12
Matrix Preacher Curl 55x
rev pec deck 100x15,15,13

Incline Sit-ups BWx15x3
Planks BWx1mx3

Sauna 30m avg hr 132 389 cal

Totals: 2h 22m 1564 cals burned

@Ravenson Numbers look legit bro.........

 

[RoySimpson]

03-10-25

Sleep 2100-0430 7.5 hours
Weight 220

All caloric intake is from 12pm-6pm

Diet

Lunch
387g Rotisserie Chicken
100g avocado
890cals 11g carbs 60g fat 89g protein

Snack
Protein Shake
320cal 18g carbs 5g fat 50g protein

Dinner
255g Pork Chop
150g Basmati Rice
.25c Cream Mushroom
.25c Cream Chicken
150g broccoli
2.5c Skim Milk
875cals 79.2g carbs 22.4g fat 80.1g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2439cals 118g carbs 121g fat 219g protein

Exercise- Push+Core LA Fit

Cardio Bike 30m 8.9mi Avg HR 124 358 cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 25 1hr8m hr 125 682cals
LFFW incline press 162x8,7,5
LFFW shoulder press 125x10,10,8
Matrix seated dips 165x15x3
Matrix Pec Deck 160x15x3
Matrix Lat Raise 100x15x3
Matrix Tri ext 115x15x3

Capt chair leg raises BWx12x3
Planks BWx1mx3

Sauna 25mins avg hr 155 372 cals

Totals: 2h3m 1412cals burned

@Ravenson This is an awesome log right here! Keep it coming man!

 

[going2cycle]

03-12-25

Overall good day today, the carbs are gonna be a little high but I have a date tomorrow night and wanted to be nice and full of glycogen. Will get them back under control over the weekend. Still trying to get protein higher but it’s hard to eat so much. Can’t imagine what I’d be doing on a bulk to get the food I need.

Sleep 2000-0530 9.5 hours

Weight 220

All caloric intake is from 12pm-6pm

Diet

Lunch chicken rice bowl
300g chicken breast
150g basmati rice
150g black beans
100g avocado
1c lettuce
902cals 86g carbs 30g fat 82g protein

Snack
Protein Shake
320cal 18g carbs 5g fat 50g protein

Dinner pork rice bowl
200g pork carnitas
150g basmati rice
130g black beans
100g avocado
2.5c skim milk
1182cals 100.1g carbs 54.2g fat 76.7g protein

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
2758 cals 214g carbs 123g fat 209g protein

Exercise- Pull+Core LA Fit fully fasted

Fasted Cardio
Bike 30m avg hr 124 Cals burned 337

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight train 33 sets 1hr22m avg hr 130cals 838
Pull-up BWx5x3
LFFW high row 166x10x3
LFFW ISO standing row 269x12x3
LFFW ISO seated row 269x12x3
dead hang BWx45sx3
Facepull 60x12x3
Cable single arm pullover 22.5x15,15,12
Matrix Preacher Curl 55x
rev pec deck 100x15,15,13

Incline Sit-ups BWx15x3
Planks BWx1mx3

Sauna 30m avg hr 132 389 cal

Totals: 2h 22m 1564 cals burned

@Ravenson overall cycle looks good actually nice and smooth bro i see you really going up on the carbs you feeling the energy?