Approved Log My Recomp Cycle 2024

[Vadim Fedorov]

the only thing I hate about pineapple is it changes your taste buds which is good because it will satiate you

 

[MONSTRO]

brocolli is good, nice steamed effect

 

[Ravenson]

Pics from yesterdays push workout.

 

[sambee38]

Pics from yesterdays push workout.

@Ravenson you're looking better every time I see your base getting stronger
and btw seems you look much leaner

 

[ballin2504]

Man

01-11-24

Wasn’t able to get my leg day in this week so I did a bit of leg work today and will do the other groups tomorrow on my pull day.

Sleep 2100-0700 10 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
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
Lunch Macros
847cal 43.4g carb 40.9g fat 79g protein

Snack
Pork Carnitas Wrap
420cal 33g carb 24.5g fat 34g 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
2550cal 147g carb 52g fib 131g fat 212g protein

Exercise- Push+Core LA Fit afternoon
Cardio Tread 60m Avg HR 123

Weight training 36sets 1hr 10m Avg HR 124n
Conv Chest Press 100x20,20,19n
Seated Dips 120x20x3
Mac Overhead Press 55x15x3 kkiio
Decline Cable Fly 45x15x3
Rope over ext 37.5x20x3
Mach Lat Raise 80x20,20,15
Pec Deck 120x20x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back ext 70x20x3

Leg work
Seated Calves 165x12x3
Leg press 200x20x3

Sauna 30m Avg HR 135
In sauna Stomach Vac 10x30secs

I wish i had a sauna available

 

[25homes]

I cant do the pineapple bro not my thing

 

[Noah Wixx]

Definitely putting on some nice size

 

[Ravenson]

01-16-24
Sleep 2100-0730 10.5hours

All around great day. I know Mobster asked where the squats were and the answer is I’m not doing squats or deadlifts for a bit until I’m more comfortable with my back. I will do goblet squats for low weight higher rep from time to time but only if the spine is feeling tip top.

All caloric intake is from 12pm-6pm

Diet
Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
Lunch Macros
640cal 46g carb 15.7g fat 78.3g protein

Second Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
4oz Avocado Spread (homemade)
183cal 9.1g carb 17g fat 2.3g protein
Second lunch Macros
494cal 9.1g carb 19.2g fat 75.6g protein

Dinner
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 73.5g carb 15.7g fat 98.3g 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
2409cal 128g carb 97g fat 252g protein

Exercise- Legs+Core
Treadmill 60m avg hr 125

Weight training 30sets avg hr 123
Hip abduct 130x20x3
Hip adduct (standing) 130x15x3
Calf press
Leg press 200x20x3
Leg ex 100x20x3
Seated leg curl 100x20x3
Glute 60x20x3
Mach Crunch 110x25x3
Mach Obs 120x25x3
Mach Back Ext 75x25x3

Sauna 30mins avg hr 135
In sauna vacs 10x30secs

 

[GHgut4life]

01-16-24
Sleep 2100-0730 10.5hours

All around great day. I know Mobster asked where the squats were and the answer is I’m not doing squats or deadlifts for a bit until I’m more comfortable with my back. I will do goblet squats for low weight higher rep from time to time but only if the spine is feeling tip top.

All caloric intake is from 12pm-6pm

Diet
Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
Lunch Macros
640cal 46g carb 15.7g fat 78.3g protein

Second Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
4oz Avocado Spread (homemade)
183cal 9.1g carb 17g fat 2.3g protein
Second lunch Macros
494cal 9.1g carb 19.2g fat 75.6g protein

Dinner
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 73.5g carb 15.7g fat 98.3g 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
2409cal 128g carb 97g fat 252g protein

Exercise- Legs+Core
Treadmill 60m avg hr 125

Weight training 30sets avg hr 123
Hip abduct 130x20x3
Hip adduct (standing) 130x15x3
Calf press
Leg press 200x20x3
Leg ex 100x20x3
Seated leg curl 100x20x3
Glute 60x20x3
Mach Crunch 110x25x3
Mach Obs 120x25x3
Mach Back Ext 75x25x3

Sauna 30mins avg hr 135
In sauna vacs 10x30secs

@Ravenson love the sauna time big man

 

[Mobster]

01-16-24
Sleep 2100-0730 10.5hours

All around great day. I know Mobster asked where the squats were and the answer is I’m not doing squats or deadlifts for a bit until I’m more comfortable with my back. I will do goblet squats for low weight higher rep from time to time but only if the spine is feeling tip top.

All caloric intake is from 12pm-6pm

Diet
Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
Lunch Macros
640cal 46g carb 15.7g fat 78.3g protein

Second Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
4oz Avocado Spread (homemade)
183cal 9.1g carb 17g fat 2.3g protein
Second lunch Macros
494cal 9.1g carb 19.2g fat 75.6g protein

Dinner
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 73.5g carb 15.7g fat 98.3g 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
2409cal 128g carb 97g fat 252g protein

Exercise- Legs+Core
Treadmill 60m avg hr 125

Weight training 30sets avg hr 123
Hip abduct 130x20x3
Hip adduct (standing) 130x15x3
Calf press
Leg press 200x20x3
Leg ex 100x20x3
Seated leg curl 100x20x3
Glute 60x20x3
Mach Crunch 110x25x3
Mach Obs 120x25x3
Mach Back Ext 75x25x3

Sauna 30mins avg hr 135
In sauna vacs 10x30secs

Ok. What are you doing to help with back health

 

[SteveSmi]

you can always do weighted lunges and lieu of squats

 

[Ravenson]

Ok. What are you doing to help with back health

Slowly building the musculature supporting the spine on push days. Dead hangs and inversion table to allow the discs to decompress. Also have had loads of stem cells put into the spine over the last year and they are really starting to work good. Doc says it can take up to 2 years to get full benefit from them. I’ll probably be ready to start back to squats and deadlifts by the end of this cycle. Honestly I have a bit of body dismorphia regarding my legs but my calves are 18” and my thighs are 28” so I’m really just trying to maintain and tune the legs I do have.

you can always do weighted lunges and lieu of squats

Thanks brother, actually hadn’t thought about that.

 

[CEO]

bros Don't forget doing hot yoga for your back as well

 

[ROIDDERS]

yoga will really help even out your spine

 

[chesty]

you can do some stretching exercises every night before bed it will go a long way

 

[Ulter]

I like to do lunges as well especially on leg day as a finisher

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

keep up the good work man and make sure you get multiple opinions from doctors

 

[2Thick]

you won't go wrong eating those good quality fats

 

[Vadim Fedorov]

you definitely improved your diet a lot we are definitely impressed