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

[GHgut4life]

Yo bros, back again with the second update for my fith week on this recomp grind, and this one’s all about the diet tweaks I’m making to keep this recomposition cycle running clean and lean. By now, you all know diet is the real MVP of a recomp and while the gear truly helps it is not all of it cause if your plate ain’t right, your gains won’t be either.

Now that I’m deeper into this cycle, I’ve made a few adjustments to the macros mainly cause I leaner now and also my activity level outside of the gym has dropped. So far I’m feeling leaner, strength’s holding up, and the pump is still solid but to push that next level of conditioning, I needed to tweak a few things.

Updated Macros for my fifth week on this cycle:​

Calories: 3,200 calories (dialed down slightly for sharper cuts and now less activity outside the gym)
Protein: 325g/day
Carbs: 250g/day

Fats: 80g/day

As you can see my protein stays high since gains need that recovery fuel, carbs are lowered a bit, and keeping carbs close to training times and can never go without my healthy fats still in to keep me healthy.

New Focus: Carb Cycling and Meal Timing​

Not doing anything crazy, but I’ve added more precise carb timing. Carbs are now loaded around training sessions—pre and post-workout—so I stay fueled when I hit the iron but stay dry the rest of the day. On rest days, carbs are lower, just enough to recover without spilling over.

Sample Day of Eating – Week 5 Edition​

Meal numero uno 1 (Pre-cardio fasted routine)

Black coffee for that metabolism boost

Meal 2 (Post-Cardio – Protein + Fats Focus)

8oz sirloin steak

3 whole eggs

Half avocado

Spinach sautéed in olive oil

Green tea (still keeping it light on carbs here)


Meal 3 (Pre-Workout Fuel – Carb Focused)

8oz chicken breast

1 cup cooked jasmine rice

12oz whey protein shake (mixed with whole milk for the extra calories)

1 tbsp almond butter for healthy fats

Meal 4 (Post-Workout – My glycogen reload)

8oz grilled salmon

1.5 cups white rice

Half a cup of pineapple (enzymes for digestion, plus carbs to spike insulin)

Meal 5 (dinner for recovery and growth)

8oz 96% lean ground beef

1.5 cups steamed broccoli

1 tbsp olive oil

Meal 6 (Before Bed – Sustained Protein Release)

1 cup cottage cheese

1 scoop casein protein in whole milk

1 tbsp natural peanut butter

Thoughts Going into Week 6​

I’m noticing the leaner look coming through and my vascularity’s up, abs seem much sharper in the mornings. The slight calorie drop this week has been perfect without affecting strength I’m still feeling good. Gonna stay at this pace for another week before re-evaluating my game plan for the next few weeks.

Also I’m thinking about upping cardio slightly to maybe 20-25 minutes fasted if things stall a bit. But really for now, the balance feels right for me: strength, recovery, and conditioning are all moving forward like I want.

Stay locked in with me, bros. The gear helps we all know that, but the fork and knife really do the hard job. Stay creative with meals guys, don’t let the diet get boring, and keep pushing for those clean gains I will keep updating with new recipes soon.
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damn bro! how you so thick
big monsta size @CEO

 

[CEO]

damn bro! how you so thick
big monsta size @CEO

@GHgut4life bros i'm thick in other places too you know that

 

[CEO]

@CEO looking killer man. You have a lot of muscle on your frame.

@ballin2504 bros you a killer too!

 

[CEO]

@CEO looking jacked bro! Impressive work overall!

@RoySimpson your a man of few words but good to hear it