Approved Log My Recomp Cycle 2024

[MONSTRO]

monstro says your diet looks very clean like a Portuguese man would eat

 

[Vadim Fedorov]

looking very good I like clean eating

 

[2Thick]

proud of you man you are pushing it hard

 

[e2]

nice job I've never seen someone eat so well

 

[StevenDarwinMD]

APPROVED LOG

 

[CEO]

Bros excellent job on the diet keep it up

 

[ROIDDERS]

you're getting some excellent micro nutrients

 

[chesty]

very healthy eating that's why you're improving so fast

 

[Ulter]

keep up the good work on the diet we love what you're doing

 

[ballin2504]

You’re doing awesome

 

[Noah Wixx]

Excellent work with the food

 

[Ravenson]

4-17-24

I know my last post was a push day as well but this was the first day I’ve had a chance to track on paper rather than just the apps. Tomorrow pull, probably the same diet and Friday will be legs. Taking the weekend off. Had a liver US yesterday and it came back enlarged with high than normal echogenicity suggesting fatty liver disease so I’m gonna really be watching the macros and figuring out where I need to be. Also probably won’t run any orals on my next cycle starting July 1. Planning for 500 Test C 500 EQ, thoughts? Is EQ fairly liver safe? I know it can cause some renal issues.

Sleep 2030-0700 10.5 hours

All caloric intake is from 12pm-6pm
Diet

Lunch
6oz Pork Carnitas Meat
400cal 0g carb 28g fat 40g protein
2 sun-dried tomato basil tortilla
160cal 34g carb (24g fiber) 7g fat 10g protein
100g Spicy Guacamole
117cal 6.7g carb 10g fat 3.3g protein
1oz Shredded Cheese
100cal 0g carb 9g fat 6g protein
Lunch Macros
777cal 40.7g carb 54g fat 59.3g protein

Snack
Protein Shake with 2 cups Skim Milk
380cal 31g carb 1.5g fat 59g protein

Dinner
330g Pork Tenderloin
471cal 0g carb 17.7g fat 70.7g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1047cal 70.9g carb 40.9g fat 99g 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
2495cal 101g net carb 123g fat 219g protein
49g fiber

Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125

Weight Training avg HR 113
Mach chest press 135x12x3
Assisted dips -100x15x3
Mach Overhead press 70x12x3
Pec deck fly 215x15x3
Over ext ropes 90x12x3
Cable Lat raise 20x10x3
Decline Cable Fly 100x10x3
Cable Front Raise 45x12x3
Hanging leg raises BWx12x3
Incline Crunch BWx15x3

Mach Back Ext 110x25x3

 

[sambee38]

4-17-24

I know my last post was a push day as well but this was the first day I’ve had a chance to track on paper rather than just the apps. Tomorrow pull, probably the same diet and Friday will be legs. Taking the weekend off. Had a liver US yesterday and it came back enlarged with high than normal echogenicity suggesting fatty liver disease so I’m gonna really be watching the macros and figuring out where I need to be. Also probably won’t run any orals on my next cycle starting July 1. Planning for 500 Test C 500 EQ, thoughts? Is EQ fairly liver safe? I know it can cause some renal issues.

Sleep 2030-0700 10.5 hours

All caloric intake is from 12pm-6pm
Diet

Lunch
6oz Pork Carnitas Meat
400cal 0g carb 28g fat 40g protein
2 sun-dried tomato basil tortilla
160cal 34g carb (24g fiber) 7g fat 10g protein
100g Spicy Guacamole
117cal 6.7g carb 10g fat 3.3g protein
1oz Shredded Cheese
100cal 0g carb 9g fat 6g protein
Lunch Macros
777cal 40.7g carb 54g fat 59.3g protein

Snack
Protein Shake with 2 cups Skim Milk
380cal 31g carb 1.5g fat 59g protein

Dinner
330g Pork Tenderloin
471cal 0g carb 17.7g fat 70.7g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1047cal 70.9g carb 40.9g fat 99g 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
2495cal 101g net carb 123g fat 219g protein
49g fiber

Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125

Weight Training avg HR 113
Mach chest press 135x12x3
Assisted dips -100x15x3
Mach Overhead press 70x12x3
Pec deck fly 215x15x3
Over ext ropes 90x12x3
Cable Lat raise 20x10x3
Decline Cable Fly 100x10x3
Cable Front Raise 45x12x3
Hanging leg raises BWx12x3
Incline Crunch BWx15x3

Mach Back Ext 110x25x3

@Ravenson big man in the house almost 220 on the protein and high fiber YES!

 

[Ravenson]

Hey bros so been pretty busy but have been getting some good workouts in. For a little I’m gonna be cutting my diet back a bit on the proteins and fats until i see the specialist about the enlarged liver. Taking organ support and extra milk thistle but honestly Liver enzymes were pretty normal so I don’t think this is from the orals. Anyways here’s the last few push and pulls.

04-22-24

Exercise- Pull+Core LA Fitness
Fasted cardio Treadmill 65m avg HR 128

Weight training 36 Sets Avg HR 121
Asst pull-up -65x12x3 narrow neutral
dead hang BWx45sX3
Decline Cable Fly 60x15x3
Cable Single arm pullover 27.5x12x3
Facepull 75x10x3
Cable Bar Curl 50x12x3
rev pec deck 125x12x3
Diverging lat Pulldown 115x15x3
Mach arm curl 115x12x3
Seated row 294x12,12,10
Incline Crunch BWx15x3
Hanging leg raise BWx15x3

Sauna 30mins avg hr 151
In sauna vacs 10x30secs

04-21-24

Exercise- Push+Core La Fitness
Cardio tread 65m avg hr 139

Weight Training 1h20m 36 sets avg HR 125
Mach chest press 140x12.12.10
Mach seated dips 165x12x3
Mach Overhead press 70x10x3
Pec deck fly 225x10x3
Cable over ext 50x12x3
Mach Lat raise 110x15x2 120x12
Decline Cable Fly 65x12x3
Cable Front Raise 25x15x3
Seated Calves 275x12 300x12x2
Hanging Knee raise BWx15x3
Incline Crunch BWx15x3
Roman Bench BW+25x15x3

Sauna 30mins avg HR 147
In sauna vacs 10x30secs


04-19-24

Exercise- Pull+Core LA Fitness
Fasted cardio Treadmill 65m avg HR 126

Weight training 36 Sets Avg HR 115
Asst pull-up -70x12x3 narrow neutral
dead hang BWx45sX3
Decline Cable Fly 60x15x3
Cable Single arm pullover 27.5x12x3
Facepull 75x10x3
Cable Bar Curl 50x12x3
rev pec deck 120x15x3
Diverging lat Pulldown 115x15x3
Mach arm curl 110x12
Seated row 294x10x3
Incline Crunch BWx15x3
Hanging leg raise BWx15x3

Sauna 30mins avg hr 138
In sauna vacs 10x30secs

 

[going2cycle]

Hey bros so been pretty busy but have been getting some good workouts in. For a little I’m gonna be cutting my diet back a bit on the proteins and fats until i see the specialist about the enlarged liver. Taking organ support and extra milk thistle but honestly Liver enzymes were pretty normal so I don’t think this is from the orals. Anyways here’s the last few push and pulls.

04-22-24

Exercise- Pull+Core LA Fitness
Fasted cardio Treadmill 65m avg HR 128

Weight training 36 Sets Avg HR 121
Asst pull-up -65x12x3 narrow neutral
dead hang BWx45sX3
Decline Cable Fly 60x15x3
Cable Single arm pullover 27.5x12x3
Facepull 75x10x3
Cable Bar Curl 50x12x3
rev pec deck 125x12x3
Diverging lat Pulldown 115x15x3
Mach arm curl 115x12x3
Seated row 294x12,12,10
Incline Crunch BWx15x3
Hanging leg raise BWx15x3

Sauna 30mins avg hr 151
In sauna vacs 10x30secs

04-21-24

Exercise- Push+Core La Fitness
Cardio tread 65m avg hr 139

Weight Training 1h20m 36 sets avg HR 125
Mach chest press 140x12.12.10
Mach seated dips 165x12x3
Mach Overhead press 70x10x3
Pec deck fly 225x10x3
Cable over ext 50x12x3
Mach Lat raise 110x15x2 120x12
Decline Cable Fly 65x12x3
Cable Front Raise 25x15x3
Seated Calves 275x12 300x12x2
Hanging Knee raise BWx15x3
Incline Crunch BWx15x3
Roman Bench BW+25x15x3

Sauna 30mins avg HR 147
In sauna vacs 10x30secs


04-19-24

Exercise- Pull+Core LA Fitness
Fasted cardio Treadmill 65m avg HR 126

Weight training 36 Sets Avg HR 115
Asst pull-up -70x12x3 narrow neutral
dead hang BWx45sX3
Decline Cable Fly 60x15x3
Cable Single arm pullover 27.5x12x3
Facepull 75x10x3
Cable Bar Curl 50x12x3
rev pec deck 120x15x3
Diverging lat Pulldown 115x15x3
Mach arm curl 110x12
Seated row 294x10x3
Incline Crunch BWx15x3
Hanging leg raise BWx15x3

Sauna 30mins avg hr 138
In sauna vacs 10x30secs

@Ravenson proteins effect the kidneys not liver, fats effect the liver to be fair, how much cutting you plan to do from the diet?

also how bad is the liver? a bit more detail

and what organ liver support you using?

btw trainig is good you're doing it but i can see where you can add a few heavy sets man

 

[Ravenson]

@Ravenson proteins effect the kidneys not liver, fats effect the liver to be fair, how much cutting you plan to do from the diet?

also how bad is the liver? a bit more detail

and what organ liver support you using?

btw trainig is good you're doing it but i can see where you can add a few heavy sets man

So just like excess carbs, excess proteins can be converted to triglycerides and stored in the liver causing NAFLD. I’m not cutting back much, gonna keep it between 150-180g protein so .75g/lbs. As I’m going to cut back to about 85g/day and still try to keep carbs between 100-150g/day.

As for liver support I take Tudca 1g/day Milk Thistle 6g/day NAC 1g/day Beet Root extract 1g/day Tumeric 750mg/day and on top of that I take a liver health complex that has all of that in it again and a bunch of other stuff.

As for where you see I could add some heavy sets, what are you thinking?

 

[going2cycle]

So just like excess carbs, excess proteins can be converted to triglycerides and stored in the liver causing NAFLD. I’m not cutting back much, gonna keep it between 150-180g protein so .75g/lbs. As I’m going to cut back to about 85g/day and still try to keep carbs between 100-150g/day.

As for liver support I take Tudca 1g/day Milk Thistle 6g/day NAC 1g/day Beet Root extract 1g/day Tumeric 750mg/day and on top of that I take a liver health complex that has all of that in it again and a bunch of other stuff.

As for where you see I could add some heavy sets, what are you thinking?

@Ravenson while thats partially true, excess carbohydrates and proteins can be converted into triglycerides; it's not true for guys that train, if you are doing the full training you post and cardio, I doubt you're converting anything at all, you're using most of your stores for energy.

I think you have it a bit backwards @Ravenson , the problem is the actual foods you're eating I think not the macros. Like pork is heavy in anti-biotics and chemicals, even the "organic" one. If you switch to medium rare beef might and more carnivore might fix your whole issue.

 

[SteveSmi]

might as well just get n2guard, it has everything including tudca

 

[Mobster]

So just like excess carbs, excess proteins can be converted to triglycerides and stored in the liver causing NAFLD. I’m not cutting back much, gonna keep it between 150-180g protein so .75g/lbs. As I’m going to cut back to about 85g/day and still try to keep carbs between 100-150g/day.

As for liver support I take Tudca 1g/day Milk Thistle 6g/day NAC 1g/day Beet Root extract 1g/day Tumeric 750mg/day and on top of that I take a liver health complex that has all of that in it again and a bunch of other stuff.

As for where you see I could add some heavy sets, what are you thinking?

Can but only a very little. And then on a protein only diet

 

[QuadSweep]

that is a hell of a workout update
so many varieties of exercises