Approved Log Lets Get To Work: CEO 12-Week Recomp Cycle Log

[CEO]

nice i have used some of your training as well. its a great training protocol

bros dayum, the legend himself doing my workouts that make me feel special

 

[CEO]

Only if you keep up with mine lol

bros mobster you know it

 

[CEO]

eggs and avocado with spinach is perfect.

its the perfect meal and healthy !

bros its good fats too

 

[CEO]

V shape is coming to form now.
i like your back training.

bros V shape something i strive for

 

[CEO]

Your back is definitely looking thicker and thicker.

You've got a lot of size on your frame much respect.

bros my back got a ways to go i think

 

[CEO]

You should do a steak grill recipe sometime.
Would be cool to see that from you. You've got a lot of good ideas.

A nice post on the recipes to put together.

i like pan steak, it locks in the juices really good!

bros steak always my favorite

 

[CEO]

bro good you eating steak.

lean sirloin or top round good stuff, hope its texas beef

bros not sure if texas beef lol. we got beef all over

 

[CEO]

Completely agree, with keeping things fun when it comes to nutrition.
You can even make chicken fun.

Paprika and salt are perfect to marinate the chicken. You should also try some lime or lemon juice as well. That gives it a nice tang

bros chicken becoming a favorite but gotta cook right

 

[CEO]

CEO you are killing it once again.

great tips and advice as well.

Completely agree with the carb timing. It's very important, especially if you're on the sauce.

bros thanks, it all trial and error

 

[ballin2504]

Back again bros with this second week two update! Because Im already hit you guys with my full 5-day push-pull routine—hope some of you bros copied it and tried keeping up lol!
For this one i want to talk about something just as important as the training and that is THE DIET.
I know some newbies reading this think it’s all about the gear! bro, nah. You can inject all the juice you can aford, but if your diet ain’t on point, you won’t get the results you want. Diet is EVERYTHING for a recomp cycle!
I’ve been in this game for years, and already know the most important part for me is that I gotta get my protein in my food if I want to my moneys worth out of the geear.

The Macros still dialed in:
Calories around 3,300 kcal/day (adjusting as I progress)
Protein: 300-325g/day
Carbs: 275-300g/day (higher on training days, lower on rest days)
Fats: 75-90g/day
Carb Timing: Mostly around workouts for glycogen restoration and keeping lean.

Here are some Sample Meals to show you how I keep it creative and Tasty!!!

Sample Meal #1 is my Steak & Eggs Power Plate!
Calories around 650 kcal, Protein: 68 GRAM!!!! ZERO Carbs and only about Fats: 30g
Ingredients:
8oz lean steak (sirloin or top round)
3 whole eggs
½ avocado
Spinach
mushrooms
Black coffee or green tea

How to Prep:
First Grill or pan-sear the steak—season with pink Himalayan salt and black pepper.
Then second you Scramble or fry eggs however you like in minimal olive oil.
Then you gotta stir fry style, cook the spinach and mushrooms in olive oil with garlic for flavor. Also slice the avocado fresh on the side and I always brew black coffee or green tea.

Simple Meal #2 – This is my Pre-Workout Energy Bowl
Calories around 900 with protein at Protein 100g
Carbs: 57g and fats less than 25grams

Ingredients:
8oz chicken breast
A pinch of Paprika and a pinch of Curcumin also salt
1 cup cooked jasmine rice need 1 tbsp real butter
12oz whey protein shake in whole milk

Prep work: On a pan cook the chicken breast with paprika, curcumin, salt and a squeeze of lemon maybe add some tiny bit of curry.
Cook jasmine rice one cup of rice to 1.5 cups of water is how I like it the perfect ratio of rice to water and I always season lightly with sea salt, butter and sometime a little onion stip or two.
You can drizzle some olive oil over rice and chicken for more healthy fats.
Have it with a side of whey protein with whole milk for extra calories and creaminess.

Bros always keep in mind that the food is the foundation. Yeah while the Gear pushes the faster pace the diet really seals the gains.
You gotta stay creative with your meals don’t just eat dry-ass chicken every day when you can just add some spices and make it taste good. The meals I laid out here are some that I have been cooking myself and I will add some more in the weeks to come. I’m meal prepping for the work week in a couple of days so I will take some photos to show you all!

View attachment 22481

@CEO I really like the meals. This is kind of what I stick with also just not as much. Simple but very effective!

 

[25homes]

Love it bro

 

[CEO]

@CEO I really like the meals. This is kind of what I stick with also just not as much. Simple but very effective!

bros I'm a simple guy. no reason to get fancy

 

[CEO]

Love it bro

bros i love your log too. you should update it more

 

[SanHawkio]

Back again bros with this second week two update! Because Im already hit you guys with my full 5-day push-pull routine—hope some of you bros copied it and tried keeping up lol!
For this one i want to talk about something just as important as the training and that is THE DIET.
I know some newbies reading this think it’s all about the gear! bro, nah. You can inject all the juice you can aford, but if your diet ain’t on point, you won’t get the results you want. Diet is EVERYTHING for a recomp cycle!
I’ve been in this game for years, and already know the most important part for me is that I gotta get my protein in my food if I want to my moneys worth out of the geear.

The Macros still dialed in:
Calories around 3,300 kcal/day (adjusting as I progress)
Protein: 300-325g/day
Carbs: 275-300g/day (higher on training days, lower on rest days)
Fats: 75-90g/day
Carb Timing: Mostly around workouts for glycogen restoration and keeping lean.

Here are some Sample Meals to show you how I keep it creative and Tasty!!!

Sample Meal #1 is my Steak & Eggs Power Plate!
Calories around 650 kcal, Protein: 68 GRAM!!!! ZERO Carbs and only about Fats: 30g
Ingredients:
8oz lean steak (sirloin or top round)
3 whole eggs
½ avocado
Spinach
mushrooms
Black coffee or green tea

How to Prep:
First Grill or pan-sear the steak—season with pink Himalayan salt and black pepper.
Then second you Scramble or fry eggs however you like in minimal olive oil.
Then you gotta stir fry style, cook the spinach and mushrooms in olive oil with garlic for flavor. Also slice the avocado fresh on the side and I always brew black coffee or green tea.

Simple Meal #2 – This is my Pre-Workout Energy Bowl
Calories around 900 with protein at Protein 100g
Carbs: 57g and fats less than 25grams

Ingredients:
8oz chicken breast
A pinch of Paprika and a pinch of Curcumin also salt
1 cup cooked jasmine rice need 1 tbsp real butter
12oz whey protein shake in whole milk

Prep work: On a pan cook the chicken breast with paprika, curcumin, salt and a squeeze of lemon maybe add some tiny bit of curry.
Cook jasmine rice one cup of rice to 1.5 cups of water is how I like it the perfect ratio of rice to water and I always season lightly with sea salt, butter and sometime a little onion stip or two.
You can drizzle some olive oil over rice and chicken for more healthy fats.
Have it with a side of whey protein with whole milk for extra calories and creaminess.

Bros always keep in mind that the food is the foundation. Yeah while the Gear pushes the faster pace the diet really seals the gains.
You gotta stay creative with your meals don’t just eat dry-ass chicken every day when you can just add some spices and make it taste good. The meals I laid out here are some that I have been cooking myself and I will add some more in the weeks to come. I’m meal prepping for the work week in a couple of days so I will take some photos to show you all!

View attachment 22481

awesome traps, I gotta get those!

 

[25homes]

Great work

 

[CEO]

Week 3 - 1 Training Update!
Yo what’s up my bros! Back again with another one of those raw updates and this one is all about the grind in the gym. Week three is in the books, and training is hitting the body hard feeling it daily now. Energy levels are high as can be, weights are feeling good on the mind, but gotta keep it 100% with you bros reading my log: I been feeling a little nagging shoulder pain creeping back! Like it was a few years ago before my BPC-157 and TB500 run, I’m thinking it maybe time again to try this out and really run another Wolverine stack.
Not gonna lie, I knew this might show up again after a few more years of pushing heavy iron I knew my joint would do that again. It’s that type of pain that whispers "You know that one day you will need surgery,” but for now, I’m just trucking along through it just being smart adjusting form, keeping my huge ego in check, and making it all work the best it can. The grind doesn’t stop for one moment because of a little bit of shoulder pain!

Training Focus For Week 3 Is To Push Hard
I have some day by day comment about some exercises and changes I’m making:
Day numero uno as you bros already know is all about the upper body Push! Shoulders, Chest, and Triceps

Incline Barbell Press: 5 sets x 8-14 reps ( On this one I lightened the load and slowed down the tempo really decided here that I would squeeze the last few reps with the lower weight, cause my shoulder’s gotta stay in the game.) this was BIG PUMP!!!!

Flat Dumbbell Press: 4 sets x 12 reps (Keeping it controlled all the way, full stretch without stressing the joint working with a spotter on thai one always. I don’t always workout with someone so i have to call someone over to help when I’m doing these)

Those were the main changes to day one above. Now for my day two adjustments:

Day 2: Lower Body Pull (Hamstrings, Glutes, Lower Back)
Romanian Deadlifts: 5 sets x 8-10 reps (Here I’m really focusing on the hamstring stretch, shoulder stays outta trouble here lol. On this one I added about 5mins of a quick hamstrigh stretch before doing this one)

Day 3 adjustment for upper body pull Barbell Bent-Over Rows: 5 sets x 10 reps ( I may decide to drop these and go to the dumbbell row since I get more back support that way, the barbell is harder on my lower back.)

Not much else in the way of making adjustments for now, IO will have more updates as the weeks rool by.
Right now my mindset is on the Grind!
Yo bros real talk man I have to accept the shoulder pain is a reminder that this iron lifestyle comes with its real challenges its not all just glory. Pain doesn’t mean I will quit it just means I will need to adapt. I’m still chasing clean gains, still staying lean and not here chasing PRs for ego alone! this is about clean gains and sharp conditioning for me at this stage.

Some of my recovery tips for you guys dealing with the same issues:
Ice packs post-session to fighting inflammation and tightness on my lower back.
Extra warm-ups before some exercises like for my hamstrings and may even add some band work for my shoulder mobility.
Active recovery, I use the stairs always no elevators or escalators for me no matter where I am.

 

[SanHawkio]

10/10 update. I ordered some Bp157 too. Have you ever had a real sports massage from a professional? I did deep tissue sports massages and they gave me some relief for the pain in my lower back. They do some crazy sh!t with joint manipulation and pressure points. They got my right arm from numbness/tingling and back to normal in 3-4 sessions. If you are comfortable twisting that shoulder around a little bit, check it out. Also you look like a action figure in this one bro looks like the gear has commenced lift off

 

[going2cycle]

Week 3 - 1 Training Update!
Yo what’s up my bros! Back again with another one of those raw updates and this one is all about the grind in the gym. Week three is in the books, and training is hitting the body hard feeling it daily now. Energy levels are high as can be, weights are feeling good on the mind, but gotta keep it 100% with you bros reading my log: I been feeling a little nagging shoulder pain creeping back! Like it was a few years ago before my BPC-157 and TB500 run, I’m thinking it maybe time again to try this out and really run another Wolverine stack.
Not gonna lie, I knew this might show up again after a few more years of pushing heavy iron I knew my joint would do that again. It’s that type of pain that whispers "You know that one day you will need surgery,” but for now, I’m just trucking along through it just being smart adjusting form, keeping my huge ego in check, and making it all work the best it can. The grind doesn’t stop for one moment because of a little bit of shoulder pain!

Training Focus For Week 3 Is To Push Hard
I have some day by day comment about some exercises and changes I’m making:
Day numero uno as you bros already know is all about the upper body Push! Shoulders, Chest, and Triceps

Incline Barbell Press: 5 sets x 8-14 reps ( On this one I lightened the load and slowed down the tempo really decided here that I would squeeze the last few reps with the lower weight, cause my shoulder’s gotta stay in the game.) this was BIG PUMP!!!!

Flat Dumbbell Press: 4 sets x 12 reps (Keeping it controlled all the way, full stretch without stressing the joint working with a spotter on thai one always. I don’t always workout with someone so i have to call someone over to help when I’m doing these)

Those were the main changes to day one above. Now for my day two adjustments:

Day 2: Lower Body Pull (Hamstrings, Glutes, Lower Back)
Romanian Deadlifts: 5 sets x 8-10 reps (Here I’m really focusing on the hamstring stretch, shoulder stays outta trouble here lol. On this one I added about 5mins of a quick hamstrigh stretch before doing this one)

Day 3 adjustment for upper body pull Barbell Bent-Over Rows: 5 sets x 10 reps ( I may decide to drop these and go to the dumbbell row since I get more back support that way, the barbell is harder on my lower back.)

Not much else in the way of making adjustments for now, IO will have more updates as the weeks rool by.
Right now my mindset is on the Grind!
Yo bros real talk man I have to accept the shoulder pain is a reminder that this iron lifestyle comes with its real challenges its not all just glory. Pain doesn’t mean I will quit it just means I will need to adapt. I’m still chasing clean gains, still staying lean and not here chasing PRs for ego alone! this is about clean gains and sharp conditioning for me at this stage.

Some of my recovery tips for you guys dealing with the same issues:
Ice packs post-session to fighting inflammation and tightness on my lower back.
Extra warm-ups before some exercises like for my hamstrings and may even add some band work for my shoulder mobility.
Active recovery, I use the stairs always no elevators or escalators for me no matter where I am.

View attachment 22925

you thick @CEO i see you thickening up even on a cut bro!!!
i think you got what it takes to shred this

 

[going2cycle]

10/10 update. I ordered some Bp157 too. Have you ever had a real sports massage from a professional? I did deep tissue sports massages and they gave me some relief for the pain in my lower back. They do some crazy sh!t with joint manipulation and pressure points. They got my right arm from numbness/tingling and back to normal in 3-4 sessions. If you are comfortable twisting that shoulder around a little bit, check it out. Also you look like a action figure in this one bro looks like the gear has commenced lift off

i do massages myself but those cheap korean places bo lol
you should get infrared lamp for stuff that hurts

 

[SanHawkio]

i do massages myself but those cheap korean places bo lol
you should get infrared lamp for stuff that hurts