Approved Log My Recomp Cycle 2024

[wootoom]

I like what you're doing here
some good benefits that you're getting

 

[25homes]

Nice job

 

[Ravenson]

09-30-24

Great training day today, diet macros were about the same as yesterday. I’ll get the carbs down soon, I promise.

Sleep 2230-0600 9.5 hours
Weight 208
All caloric intake is from 12pm-6pm

Diet

Lunch - Chicken Bowl
100g Rice
100g Black Beans
80g Spicy guacamole
260g air fried chicken breast
Lunch Macros
699cal 44g carb 23g fat 75g protein

Snack- Protein Shake w/Skim Milk
380cal 31g carb 1.5g fat 59g protein

Dinner- Tortilla Crusted Tilapia
8oz Tilapia
1c Mac and Cheese
2.5c Skim Milk
Dinner macros
840cal 88.5g carb 21.5g fat 66g 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
2274cal 173g carb 80g fat 200g protein

Exercise- Pull+Core LA Fit

Fasted cardio
Treadmill 30mins 1.8mi Avg HR 141 Cals 368

Weight train 33 sets 1.25h avg hr 125 cals 435
Asst pull-up -45x10x3 narrow overhand
LFFW high row 206x8x3
LFFW row 294x10x3
dead hang BWx45sx3
Facepull 60x12x3
Cable bar pullover 50x12,12,10
LFFW Preacher Curl 86x12x3
HSFW seated shrug 115x12x3
rev pec deck 115x12x3

Hanging leg raise BWx15x3
Matrix Obliques 130x25x3

Sauna 30mins avg hr 148 cals 450
In sauna vacs 10x30secs
In sauna posing 10mins

Time: 2h15m Avg HR: 138 Calories Burned:1253

 

[Masonic Bodybuilder]

Probably shoulders. That is one of the reasons why I don't train them directly anymore. They get worked with so many exercises. Don't even worry about the diet for one day. Just switch it up tomorrow and all good! Another really solid update.

 

[starboy]

09-30-24

Great training day today, diet macros were about the same as yesterday. I’ll get the carbs down soon, I promise.

Sleep 2230-0600 9.5 hours
Weight 208
All caloric intake is from 12pm-6pm

Diet

Lunch - Chicken Bowl
100g Rice
100g Black Beans
80g Spicy guacamole
260g air fried chicken breast
Lunch Macros
699cal 44g carb 23g fat 75g protein

Snack- Protein Shake w/Skim Milk
380cal 31g carb 1.5g fat 59g protein

Dinner- Tortilla Crusted Tilapia
8oz Tilapia
1c Mac and Cheese
2.5c Skim Milk
Dinner macros
840cal 88.5g carb 21.5g fat 66g 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
2274cal 173g carb 80g fat 200g protein

Exercise- Pull+Core LA Fit

Fasted cardio
Treadmill 30mins 1.8mi Avg HR 141 Cals 368

Weight train 33 sets 1.25h avg hr 125 cals 435
Asst pull-up -45x10x3 narrow overhand
LFFW high row 206x8x3
LFFW row 294x10x3
dead hang BWx45sx3
Facepull 60x12x3
Cable bar pullover 50x12,12,10
LFFW Preacher Curl 86x12x3
HSFW seated shrug 115x12x3
rev pec deck 115x12x3

Hanging leg raise BWx15x3
Matrix Obliques 130x25x3

Sauna 30mins avg hr 148 cals 450
In sauna vacs 10x30secs
In sauna posing 10mins

Time: 2h15m Avg HR: 138 Calories Burned:1253

@Ravenson back in the big swing cardio is in pERFECT 30min there
and training hot
protein is high 200 is PERFECT
stay this course bro

 

[Noah Wixx]

Killer workouts you got in i like it

 

[ballin2504]

Great detailed update

 

[RoySimpson]

09-29-24

Great workout today, diet was a bit off with too high of carbs and not enough protein but I’ll do better tomorrow. Don’t know what’s up with the Decline press numbers but I must have been slacking on form or really recruiting another muscle group heavy cause I wouldn’t normally be able to get that. Any thoughts on what muscle group I might have been recruiting to help?

Sleep 2330-0700 7.5 hours

All caloric intake is from 12pm-6pm

Diet

Lunch
Pork carnitas bowl
130g shredded pork
100g black beans
100g rice
80g spicy guacamole
Lunch Macros
728cal 44g carb 44g fat 43g protein

Snack
Protein Shake w/Skim Milk
380cal 31g carb 1.5g fat 59g protein
Muscle Milk Intense vanilla
170cal 8g carb 2g fat 32g protein

Dinner
Lamb Shank and taters
210g Lamb Shank
170g Mashed Potato’s
150g Green Beans
2.5c skim Milk
Dinner macros
862cal 81.5g carb 35g fat 55.8g 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 175g carb 116g fat 190g protein

Exercise- Push+Core LA Fit

Fasted Cardio treadmill
30mins 1.75m avg hr 125 cals 257

Weight training 1hr avg hr 118 cals 497
Plate incline press 162x8x3
Plate decline press 192x12 212x12 232x12
Plate shoulder press 140x8x3
Plate seated dips 232x10x3
Pec Deck 200x12x3
Mach Lat Raise 135x10x3
Mach tri ext 150x12x3

Capt chair leg raises BWx15x3
Mach Obs 130x25x3

Sauna 30mins avg hr 147 cal471
In sauna Vacs 10x30secs
In sauna posing 10mins

Time: 2 hours Avg HR: 130 Cals burned: 1225

@Ravenson Awesome log here! Shifting some weight for sure!

 

[Ravenson]

10-03-24

Super light workout today and not doing a food log as it’s my 42nd birthday and food is going to be a little over normal with the cheese cake.


Exercise- Push Snap Fit
Weight training

Flat BB Bench Press 135x8 145x9 155x8
Plate incline press 162x8,6, 112x12
Smith shoulder press 50x8 70x8 80x8
Dips assisted -50x8x3
Pec Deck 200x12x3

 

[GHgut4life]

10-03-24

Super light workout today and not doing a food log as it’s my 42nd birthday and food is going to be a little over normal with the cheese cake.


Exercise- Push Snap Fit
Weight training

Flat BB Bench Press 135x8 145x9 155x8
Plate incline press 162x8,6, 112x12
Smith shoulder press 50x8 70x8 80x8
Dips assisted -50x8x3
Pec Deck 200x12x3

@Ravenson super light workout but you training hard which is key

happy BIRTHDAY BRO 42 you killing it
whats your plan for bday?

 

[SteveSmi]

nice job on this update man keep it up

 

[Mobster]

Happy birthday!

 

[Ravenson]

@Ravenson super light workout but you training hard which is key

happy BIRTHDAY BRO 42 you killing it
whats your plan for bday?

Happy birthday!

Thank you both. @GHgut4life just stayed in and had a quiet one with sirloin, lobster cakes and various cheese cakes.

 

[zedhed]

Solid updates
I like your diet

 

[caligirl85]

looks to me like you're getting solid protein
keep it up and your results will hit

 

[Shrine]

solid workouts for sure
hitting different angles and having success

 

[Zyglamail]

I love your progress keep it up
next time definitely want to see a big leg day out of you

 

[Arabian]

hopefully this weekend you can hit it hard as well
love when guys trained on the weekends

 

[BookerTNY]

we're seeing some big time updates today from a lot of guys
I love to see it shows your dedicated

 

[sambee38]

keep up the good work going into the weekend
now is not the time to take your petal off the gas