Approved Log My Recomp Cycle 2024

[starboy]

08-12-24
Sorry it’s taken so long to get back to logging hopefully I can keep with it this time. Had to cut cardio short today as I was cut short on time.

Sleep 2100-0600 9 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- Pull+Core LA Fitness
Fasted cardio Treadmill 25m avg hr 114 191cal

Weight training 33 Sets Avg HR 115
Asst pull-up -65x12x3 narrow neutral
dead hang 45sx3
Face pull 57.5x12x3
Cable Single arm pullover 15x15x3
Cable Bar Curl 35x12x3
Cable Rope Hammer Curl 35x10x3
Seated row 224x15,15,11
rev pec deck 115x15x3
Diverging lat Pulldown 115x12

Incline Crunch BWx15x3
Hanging leg raise BWx15x3

Sauna 30mins avg hr 138
In sauna vacs 10x30secs

@Ravenson we missed you at the anabolex family

you're back finally, lets push this hard
protein is good PUSH it up and stay strong

want to see more updates from you

 

[SteveSmi]

nice to see you back posting very nice job on this update

 

[Mobster]

Had to look up Carnitas

 

[CEO]

Bros you know you're becoming very danger right now

 

[ROIDDERS]

you're turning into a beast in front of our eyes

 

[25homes]

Nice job

 

[chesty]

keep up the consistency and good things will happen

 

[Ulter]

I like how you keep the work outs fun and on point

 

[e2]

nice amount of sets and Reps I like it

 

[2Thick]

you are motivating us and inspiring all of us

 

[Vadim Fedorov]

keep up the good work Chief we love you

 

[wootoom]

another fantastic update I like the workouts right on point

 

[ballin2504]

Macros look good

 

[Tiger Salman Khan]

08-12-24
Sorry it’s taken so long to get back to logging hopefully I can keep with it this time. Had to cut cardio short today as I was cut short on time.

Sleep 2100-0600 9 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- Pull+Core LA Fitness
Fasted cardio Treadmill 25m avg hr 114 191cal

Weight training 33 Sets Avg HR 115
Asst pull-up -65x12x3 narrow neutral
dead hang 45sx3
Face pull 57.5x12x3
Cable Single arm pullover 15x15x3
Cable Bar Curl 35x12x3
Cable Rope Hammer Curl 35x10x3
Seated row 224x15,15,11
rev pec deck 115x15x3
Diverging lat Pulldown 115x12

Incline Crunch BWx15x3
Hanging leg raise BWx15x3

Sauna 30mins avg hr 138
In sauna vacs 10x30secs

@Ravenson good updates buddy.......

 

[Ravenson]

08-16-24

Mixed it up today and did stairs for cardio, was fun but kicked my ass for sure.

Sleep 2000-0500 9 hours

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 Fitness

Fasted stairs 25m 1200s 75f 148avg HR 358cal

Weight Training 52 27 sets avg HR 115 421ca
Mach chest press 140x12,12,11
Mach seated dips 165x12x3
Mach Overhead press 50x12x3
Mach Lat raise 100x12x3
Pec deck fly 185x12x3
Mach Tri Ext 150x

Hanging Knee raise BWx15x3
Incline crunch BWx15x3
Roman Bench BW+25x15x3


Sauna 20m avg HR 131 322cal
In sauna vacs 10x30secs

Total Time: 1h37m total cal burned: 1101

 

[GHgut4life]

08-16-24

Mixed it up today and did stairs for cardio, was fun but kicked my ass for sure.

Sleep 2000-0500 9 hours

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 Fitness

Fasted stairs 25m 1200s 75f 148avg HR 358cal

Weight Training 52 27 sets avg HR 115 421ca
Mach chest press 140x12,12,11
Mach seated dips 165x12x3
Mach Overhead press 50x12x3
Mach Lat raise 100x12x3
Pec deck fly 185x12x3
Mach Tri Ext 150x

Hanging Knee raise BWx15x3
Incline crunch BWx15x3
Roman Bench BW+25x15x3


Sauna 20m avg HR 131 322cal
In sauna vacs 10x30secs

Total Time: 1h37m total cal burned: 1101

@Ravenson so happy to have you back missed you in the anabolex family

high protein over 200 now can you push it up a bit?
and cardio is perfect

 

[RoySimpson]

stay grinding bro!

 

[Noah Wixx]

Keep killing it my dude love seeing it

 

[Ravenson]

So bad news but wanted to give you guys an update. I’m having to stop this cycle early. I broke my tail bone and gonna need to lay off heavy activity for the next 8-12 weeks. I’ll be back after that even harder and more on point. Gonna focus the next 12 weeks on diet and fat burning from lighter cardio.

 

[BigArms42]

So bad news but wanted to give you guys an update. I’m having to stop this cycle early. I broke my tail bone and gonna need to lay off heavy activity for the next 8-12 weeks. I’ll be back after that even harder and more on point. Gonna focus the next 12 weeks on diet and fat burning from lighter cardio.

@Ravenson sorry to hear bout this
you will use bpc and tb to recover? you should