Approved Log My Recomp Cycle 2024

[chesty]

keep up the good work steaming broccoli is a really good way to get some good nutrition

 

[ROIDDERS]

nice job I like that you're hitting some good repetitions

 

[CEO]

bros stomach vacuums while in the sauna is the best. hopefully nobody in with you looking at you weird while you're doing it LOL

 

[Ravenson]

you eat a lot of pork is that a Hispanic thing in your culture

Dude I’m 75% Irish 25% German. I don’t know anything about Hispanic culture really even thii of go I grew up all around it. Pork tenderloin is $2.49 per pound and the chicken breast we have is between $2.99-5.00 per pound. Honestly it’s just economics for me, getting the most protein for the least amount of money.

 

[Ravenson]

bros stomach vacuums while in the sauna is the best. hopefully nobody in with you looking at you weird while you're doing it LOL

Yeah it gets awkward sometimes but I’m not there to please anybody but me so I stick to it.

 

[starboy]

Dude I’m 75% Irish 25% German. I don’t know anything about Hispanic culture really even thii of go I grew up all around it. Pork tenderloin is $2.49 per pound and the chicken breast we have is between $2.99-5.00 per pound. Honestly it’s just economics for me, getting the most protein for the least amount of money.

Yeah it gets awkward sometimes but I’m not there to please anybody but me so I stick to it.

@Ravenson you're getting pork cheap good price my pork way more expensive

you want to lean out right?

 

[ballin2504]

Dude I’m 75% Irish 25% German. I don’t know anything about Hispanic culture really even thii of go I grew up all around it. Pork tenderloin is $2.49 per pound and the chicken breast we have is between $2.99-5.00 per pound. Honestly it’s just economics for me, getting the most protein for the least amount of money.

Makes sense man. Get it how you can.

 

[Ravenson]

@Ravenson you're getting pork cheap good price my pork way more expensive

you want to lean out right?

Yeah leaning out maybe 5% more but main goal for me is adding enough muscle to carry my frame and keep me out of the wheel-chair. Almost 2 months off between the shoulder injections and covid and I was starting to get massive spinal spasms that I hadn’t had since maybe a month after I started hitting it hard last year. So that does tell me that this has to be a way of life for me from now on or I’ll be back in the wheel chair real quick.

 

[25homes]

12-31-23
Sleep 2230-0700 8.5 hours

Last workout of 2023 and it was great, didn’t seem to lose too much strength through covid. Feeling good to back at it full time.

All caloric intake is from 12pm-6pm
Diet

Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein

Snack
Pork Carnitas Wrap
366cal 25g carb 23g fat 24g protein

Dinner
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
890cal 70.5g carb 42g fat 105g 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
2581cal 139g carb 134g fat 214g protein

Exercise- Push+Core LA Fit afternoon
Cardio Tread 35m Avg HR 121

Weight training 30sets 1hr6m Avg HR 125
Conv Chest Press 100x20,20,15
Seated Dips 120x20,20,16
Mac Overhead Press 50x12x3
Decline Cable Fly 45x12x3
Rope over ext 32.5x15x3
Mach Lat Raise 80x15x3
Pec Deck 115x15x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back ext 70x20x3

Sauna 30m Avg HR 126
In sauna Stomach Vac 10x30secs

nice update right here

 

[Ravenson]

1-02-24
Sleep 2200-0700 9hours


All in all a great day and workout. Didn’t quite hit my protein goal today, just wasn’t wanting to eat today I guess.

All caloric intake is from 12pm-6pm

Diet

Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein

Snack
Pork Carnitas Wrap
366cal 25g carb 23g fat 24g protein

Dinner
4oz Salmon Blackened
310cal 3g carb 20g fat 30g protein
4 Jumbo shrimp (Air-fried no batter)
80cal 0g carb 1.3g fat 15.4g protein
1c Whole Grain Rice Medley
150cal 29.5g carb 2.2g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
795cal 70.6g carb 24.2g fat 72.9g 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
2255cal 137g carb 113g fat 182g protein

Exercise- Pull+Core
Fasted Cardio Tread 40m avg HR 121

Weight training 30 Sets Avg HR 124
Asst pull-up -100x15x3
Decline Cable Fly 45x15x3
Cable Single arm pullover 15x12x3
Facepull 52.5x15x3
Cable Curl 30x15x3
Cable rev fly 25x12x3
Diverging lat Pulldown 100x15x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back Ext 75x20x3

Sauna 30mins avg HR 134
In Sauna Vacs 10x30secs

 

[Noah Wixx]

Chicken and pork cheap ways for getting all the quality protein you need brother, u agree thats my approach as well.

 

[Masonic Bodybuilder]

Definitely keep this as a way of life bro.

 

[GHgut4life]

1-02-24
Sleep 2200-0700 9hours


All in all a great day and workout. Didn’t quite hit my protein goal today, just wasn’t wanting to eat today I guess.

All caloric intake is from 12pm-6pm

Diet

Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein

Snack
Pork Carnitas Wrap
366cal 25g carb 23g fat 24g protein

Dinner
4oz Salmon Blackened
310cal 3g carb 20g fat 30g protein
4 Jumbo shrimp (Air-fried no batter)
80cal 0g carb 1.3g fat 15.4g protein
1c Whole Grain Rice Medley
150cal 29.5g carb 2.2g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
795cal 70.6g carb 24.2g fat 72.9g 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
2255cal 137g carb 113g fat 182g protein

Exercise- Pull+Core
Fasted Cardio Tread 40m avg HR 121

Weight training 30 Sets Avg HR 124
Asst pull-up -100x15x3
Decline Cable Fly 45x15x3
Cable Single arm pullover 15x12x3
Facepull 52.5x15x3
Cable Curl 30x15x3
Cable rev fly 25x12x3
Diverging lat Pulldown 100x15x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back Ext 75x20x3

Sauna 30mins avg HR 134
In Sauna Vacs 10x30secs

@Ravenson posing in the sauna is perfect I do it all the time

lets keep this going and keep us updated
btw sent you PM

 

[SteveSmi]

nice job eating in a window

 

[Mobster]

Got me some turkey, stuffed and wrapped in bacon for later

 

[25homes]

1-02-24
Sleep 2200-0700 9hours


All in all a great day and workout. Didn’t quite hit my protein goal today, just wasn’t wanting to eat today I guess.

All caloric intake is from 12pm-6pm

Diet

Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein

Snack
Pork Carnitas Wrap
366cal 25g carb 23g fat 24g protein

Dinner
4oz Salmon Blackened
310cal 3g carb 20g fat 30g protein
4 Jumbo shrimp (Air-fried no batter)
80cal 0g carb 1.3g fat 15.4g protein
1c Whole Grain Rice Medley
150cal 29.5g carb 2.2g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
795cal 70.6g carb 24.2g fat 72.9g 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
2255cal 137g carb 113g fat 182g protein

Exercise- Pull+Core
Fasted Cardio Tread 40m avg HR 121

Weight training 30 Sets Avg HR 124
Asst pull-up -100x15x3
Decline Cable Fly 45x15x3
Cable Single arm pullover 15x12x3
Facepull 52.5x15x3
Cable Curl 30x15x3
Cable rev fly 25x12x3
Diverging lat Pulldown 100x15x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back Ext 75x20x3

Sauna 30mins avg HR 134
In Sauna Vacs 10x30secs

food looks solid bro

 

[MONSTRO]

nice man, you have good genes either way

 

[Vadim Fedorov]

Pineapple sounds really good and it's really helpful for digestion

 

[e2]

never seen anyone make shrimp in an air fryer do you like it like that?

 

[2Thick]

I'm glad to see your making good progress or dinner look good