Approved Log My Recomp Cycle 2024

[Austin316]

make sure you update us this weekend
hopefully you can get in some good cardio

 

[Ravenson]

I love your progress keep it up
next time definitely want to see a big leg day out of you

Still have 2-4 weeks before I’ll get clearance for lower body since I have a broken tailbone.

 

[Masonic Bodybuilder]

Happy birthday man! I hope you enjoyed yourself.

 

[GHgut4life]

Thank you both. @GHgut4life just stayed in and had a quiet one with sirloin, lobster cakes and various cheese cakes.

next time anabolex family gotta see your lobster cakes and steak please pic it @Ravenson

 

[Ravenson]

next time anabolex family gotta see your lobster cakes and steak please pic it @Ravenson

Just for you brother here is last night Salmon, Shrimp and Rice dinner.

 

[ballin2504]

Happy Belated Birthday!!

 

[25homes]

10-03-24

Super light workout today and not doing a food log as it’s my 42nd birthday and food is going to be a little over normal with the cheese cake.


Exercise- Push Snap Fit
Weight training

Flat BB Bench Press 135x8 145x9 155x8
Plate incline press 162x8,6, 112x12
Smith shoulder press 50x8 70x8 80x8
Dips assisted -50x8x3
Pec Deck 200x12x3

Good work

 

[GHgut4life]

Just for you brother here is last night Salmon, Shrimp and Rice dinner.

thats super nice brother @Ravenson
salmon and shrimp the meal of kings

 

[Noah Wixx]

Keep getting after it and crushing it

 

[RoySimpson]

Awesome work!

 

[Ravenson]

10-07-24

Great workout today, decided to give the bike a try to see how the tailbone is doing and it went just fine, maybe another week and I can get back to lower body work. Saturdays workouts at the bottom but didn’t do the food log for it but dinner pick is attached. Was a Pork Carnitas Bowl.

Sleep 2000-0600 10 hours
Weight 208
All caloric intake is from 12pm-6pm

Diet

Lunch
12oz Pork tenderloin
100g spicy guac
160g Pineapple
557Cal 27.5g carb 23.7g fat 58.1g protein

Second Lunch
Club Wrap
High Fiber Tortilla- Sun Dried Tomato
2oz sliced chicken breast
2oz ham
2oz roast beef
2.5c Skim Milk
676cal 66.3g carb 21.7g fat 63.2g protein

Dinner
12oz Pork Tenderloin
150g broccoli
100g spicy guac
160g pineapple
2.5c Skim Milk
811cal 65.6g carb 24.3g fat 82.6g protein

EFA’s
355cal 10g carb 34.2g fat 0g protein

Day Macros
2034cal 123g net carb 103g fat 204g protein

Exercise- Push+Core LA Fit
LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded weight

Cardio Bike 30m 8mi avg hr 139 404cal

Weight training 27 sets 1hr avg hr 118 cals 468
LFFW incline press 162x12,12,8
LFFW decline press 192x12,10,8
LFFW shoulder press 150x8,8,6
Matrix seated dips 150x15 170x15 200
Pec Deck 175x20x3
Matrix Lat Raise 110x15x3
Matrix tri ext 125x20,20,15

Capt chair leg raises BWx15x3
Matrix Obs 130x25x3

Sauna 30mins avg hr 144 415cals
In sauna Vacs 10x30secs
In sauna posing 10mins

Time: 2 hours Avg HR: 133 Cals burned: 1287


10-05-24

Exercise- Pull+Core LA Fit

Fasted cardio
Treadmill 30mins 1.8mi Avg HR 141 Cals 368

Weight train 33 sets 1hr20m avg hr 119 cals 519
Asst pull-up -40x10x3 overhand
LFFW Pulldown 182x5x3
LFFW high row 206x8x3
LFFW seated row 344x6x3
dead hang BWx45sx3
Facepull 65x10x3
Cable single arm pullover 25x10x3
LFFW Preacher Curl 91x10x3
HSFW seated shrug 135x12x3
DB Concentration Curl 20x
rev pec deck 115x12x3

Hanging leg raise BWx15x3
Matrix Obliques 130x25x3

Sauna 30mins avg hr 148 cals 450
In sauna vacs 10x30secs
In sauna posing 10mins

 

[BigArms42]

10-07-24

Great workout today, decided to give the bike a try to see how the tailbone is doing and it went just fine, maybe another week and I can get back to lower body work. Saturdays workouts at the bottom but didn’t do the food log for it but dinner pick is attached. Was a Pork Carnitas Bowl.

Sleep 2000-0600 10 hours
Weight 208
All caloric intake is from 12pm-6pm

Diet

Lunch
12oz Pork tenderloin
100g spicy guac
160g Pineapple
557Cal 27.5g carb 23.7g fat 58.1g protein

Second Lunch
Club Wrap
High Fiber Tortilla- Sun Dried Tomato
2oz sliced chicken breast
2oz ham
2oz roast beef
2.5c Skim Milk
676cal 66.3g carb 21.7g fat 63.2g protein

Dinner
12oz Pork Tenderloin
150g broccoli
100g spicy guac
160g pineapple
2.5c Skim Milk
811cal 65.6g carb 24.3g fat 82.6g protein

EFA’s
355cal 10g carb 34.2g fat 0g protein

Day Macros
2034cal 123g net carb 103g fat 204g protein

Exercise- Push+Core LA Fit
LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded weight

Cardio Bike 30m 8mi avg hr 139 404cal

Weight training 27 sets 1hr avg hr 118 cals 468
LFFW incline press 162x12,12,8
LFFW decline press 192x12,10,8
LFFW shoulder press 150x8,8,6
Matrix seated dips 150x15 170x15 200
Pec Deck 175x20x3
Matrix Lat Raise 110x15x3
Matrix tri ext 125x20,20,15

Capt chair leg raises BWx15x3
Matrix Obs 130x25x3

Sauna 30mins avg hr 144 415cals
In sauna Vacs 10x30secs
In sauna posing 10mins

Time: 2 hours Avg HR: 133 Cals burned: 1287


10-05-24

Exercise- Pull+Core LA Fit

Fasted cardio
Treadmill 30mins 1.8mi Avg HR 141 Cals 368

Weight train 33 sets 1hr20m avg hr 119 cals 519
Asst pull-up -40x10x3 overhand
LFFW Pulldown 182x5x3
LFFW high row 206x8x3
LFFW seated row 344x6x3
dead hang BWx45sx3
Facepull 65x10x3
Cable single arm pullover 25x10x3
LFFW Preacher Curl 91x10x3
HSFW seated shrug 135x12x3
DB Concentration Curl 20x
rev pec deck 115x12x3

Hanging leg raise BWx15x3
Matrix Obliques 130x25x3

Sauna 30mins avg hr 148 cals 450
In sauna vacs 10x30secs
In sauna posing 10mins

@Ravenson nice to see you back full on I see
love the posing in the sauna you get the squeeze
and you looking great in the pics, progress being made for sure

training on point, stay this cardio level minimum

 

[Ravenson]

10-09-24

Great day today, totally fasted workout this morning and the watch said I had burned 3000cals before food ever touched my mouth.

Sleep 2100-0700 10 hours
Weight 213

All caloric intake is from 12pm-6pm

Diet

Lunch Chicken Bowl
130g rice
100g black beans
80g spicy guacamole
28g Oaxaca Cheese
175g Chicken Breast
Lunch Macros
643cal 57.6g carb 20g fat 57.6g protein

Snack- Mint Chocolate Chip Protein Shake
1 scoop mint chocolate chip whey itholate protein
2 scoops chocolate collagen peptides protein
2c Skim Milk
Snack Macros
400cal 34g carb 3.5g fat 59g protein

Dinner Chicken Bowl
130g rice
100g black beans
80g spicy guacamole
28g Oaxaca Cheese
175g Chicken Breast
2.5c Skim Milk
Dinner macros
843cal 85.1g carb 20g fat 77.6g 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
2241 cal 186g carb 77g fat 194g protein

Exercise- Pull+Core LA Fit

Fasted cardio
Bike 30mins 8.5mi Avg HR 129 Cal 357

Weight train 36 sets 1hr10m avg hr 124 cals 557
Asst pull-up -30x8x2 BWx4 overhand
LFFW high row 186x12x3
LFFW standing row 324x10x3
dead hang BWx45sx3
Facepull 60x12x3
Cable single arm pullover 20x12x3
LFFW Preacher Curl 56x15x3
HSFW seated shrug 135x12x3
DB Concentration Curl 20x12x3
rev pec deck 115x12x3

Incline crunch BWx15x3
Matrix Obliques 130x25x3

Sauna 30mins avg hr 153 cals 514
In sauna vacs 10x30secs
In sauna posing 10mins

 

[Ravenson]

10-10-24

Had a great workout today, fully fasted again. Going out with the wife and some friends tonight so I’m posting early but I know what I’m eating and have weighed it before when getting it to go. I’ll stick to the log diet unless I have 1 beer and an extra protein shake when I get home to get that protein up. Depends how late it is.

Sleep 2100-0700 10hours
Weight 214
All caloric intake is from 12pm-6pm

Diet

Lunch - Chicken and Broccoli
200g Air fried Chicken
160g Steamed Broccoli
Lunch Macros
301cal 10.6g carb 5.9g fat 50.4g protein

Snack- Mint Chocolate Chip Protein Shake
1 scoop mint chocolate chip whey itholate protein
2 scoops chocolate collagen peptides protein
2c Skim Milk
Snack Macros
400cal 34g carb 3.5g fat 59g protein

Dinner - Grilled Chicken Caesar Salad
200g chicken
2c Romain Lettuce
300g Caesar Dressing
Dinner macros
527cal 21.8g Carb 21.3g Fat 59g 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
1563cal 73g carb 62g fat 169g protein

Exercise- Push+Core LA Fit

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

Cardio Bike 30m 8mi avg hr 149 435cal

Weight training 27 sets 1hr avg hr 123 cals 466
LFFW incline press 202x5,3 182x4
LFFW decline press 192x12 222x8x2
LFFW shoulder press 150x8x3
LFFW seated dips 186x10,
Pec Deck 175x15x3
Matrix Lat Raise 110x15x3
Matrix tri ext 125x20,20,15

Capt chair leg raises BWx15x3
Matrix Obs 130x25x3

Sauna 30mins avg hr 144 415cals
In sauna Vacs 10x30secs
In sauna posing 10mins

 

[GHgut4life]

10-09-24

Great day today, totally fasted workout this morning and the watch said I had burned 3000cals before food ever touched my mouth.

Sleep 2100-0700 10 hours
Weight 213

All caloric intake is from 12pm-6pm

Diet

Lunch Chicken Bowl
130g rice
100g black beans
80g spicy guacamole
28g Oaxaca Cheese
175g Chicken Breast
Lunch Macros
643cal 57.6g carb 20g fat 57.6g protein

Snack- Mint Chocolate Chip Protein Shake
1 scoop mint chocolate chip whey itholate protein
2 scoops chocolate collagen peptides protein
2c Skim Milk
Snack Macros
400cal 34g carb 3.5g fat 59g protein

Dinner Chicken Bowl
130g rice
100g black beans
80g spicy guacamole
28g Oaxaca Cheese
175g Chicken Breast
2.5c Skim Milk
Dinner macros
843cal 85.1g carb 20g fat 77.6g 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
2241 cal 186g carb 77g fat 194g protein

Exercise- Pull+Core LA Fit

Fasted cardio
Bike 30mins 8.5mi Avg HR 129 Cal 357

Weight train 36 sets 1hr10m avg hr 124 cals 557
Asst pull-up -30x8x2 BWx4 overhand
LFFW high row 186x12x3
LFFW standing row 324x10x3
dead hang BWx45sx3
Facepull 60x12x3
Cable single arm pullover 20x12x3
LFFW Preacher Curl 56x15x3
HSFW seated shrug 135x12x3
DB Concentration Curl 20x12x3
rev pec deck 115x12x3

Incline crunch BWx15x3
Matrix Obliques 130x25x3

Sauna 30mins avg hr 153 cals 514
In sauna vacs 10x30secs
In sauna posing 10mins

10-10-24

Had a great workout today, fully fasted again. Going out with the wife and some friends tonight so I’m posting early but I know what I’m eating and have weighed it before when getting it to go. I’ll stick to the log diet unless I have 1 beer and an extra protein shake when I get home to get that protein up. Depends how late it is.

Sleep 2100-0700 10hours
Weight 214
All caloric intake is from 12pm-6pm

Diet

Lunch - Chicken and Broccoli
200g Air fried Chicken
160g Steamed Broccoli
Lunch Macros
301cal 10.6g carb 5.9g fat 50.4g protein

Snack- Mint Chocolate Chip Protein Shake
1 scoop mint chocolate chip whey itholate protein
2 scoops chocolate collagen peptides protein
2c Skim Milk
Snack Macros
400cal 34g carb 3.5g fat 59g protein

Dinner - Grilled Chicken Caesar Salad
200g chicken
2c Romain Lettuce
300g Caesar Dressing
Dinner macros
527cal 21.8g Carb 21.3g Fat 59g 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
1563cal 73g carb 62g fat 169g protein

Exercise- Push+Core LA Fit

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

Cardio Bike 30m 8mi avg hr 149 435cal

Weight training 27 sets 1hr avg hr 123 cals 466
LFFW incline press 202x5,3 182x4
LFFW decline press 192x12 222x8x2
LFFW shoulder press 150x8x3
LFFW seated dips 186x10,
Pec Deck 175x15x3
Matrix Lat Raise 110x15x3
Matrix tri ext 125x20,20,15

Capt chair leg raises BWx15x3
Matrix Obs 130x25x3

Sauna 30mins avg hr 144 415cals
In sauna Vacs 10x30secs
In sauna posing 10mins

@Ravenson good days I see your macros improving too, but id like to see more fat, can we add it? avocado nuts? fish oil? what can we do in your budget?

training PUMPED love the posing always

 

[SteveSmi]

a good job on the fasted workouts it's the best

 

[Ravenson]

@Ravenson good days I see your macros improving too, but id like to see more fat, can we add it? avocado nuts? fish oil? what can we do in your budget?

training PUMPED love the posing always

Typically i do avocado everyday but today i was trying to see how low i could keep the carbs so i cut it out not realizing how low that would cause fats to go.

 

[Mobster]

When you even know what the food out will be weigh... hardcore!

 

[GHgut4life]

Typically i do avocado everyday but today i was trying to see how low i could keep the carbs so i cut it out not realizing how low that would cause fats to go.

@Ravenson oh I get that makes sense bro well get some more walnuts in there then would help too

 

[CEO]

Bros this is the type of training that makes champions