Approved Log My Recomp Cycle 2024

[Ulter]

nice sauna, nice and relaxing

 

[chesty]

any special plans for this week with training?

 

[ROIDDERS]

any chance of getting some food pics up?

 

[CEO]

bros we love you! keep it up

 

[Masonic Bodybuilder]

I love pineapple man. One of the best fruits.

 

[25homes]

01-08-24
Sleep 2200-0630 8.5hours

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- Pull+Core LA Fitness
Fasted Cardio Tread 50m avg HR 123

Weight training 30 Sets Avg HR 118
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 45x15x3
Cable Single arm pullover 15x15x3
Facepull 52.5x15x3
Cable Bar Curl 40x12x3
rev pec deck 100x15x3
Diverging lat Pulldown 100x15x3
Mach row 85x15x3
Mach Crunch 100x20x3

Sauna 30mins avg HR 131
In Sauna Vacs 10x30secs

bro that is a great update right there

 

[ballin2504]

Bet those pork carnitas were good

 

[Ravenson]

Bet those pork carnitas were good

Just pressured cooked a 10lb Boston butt and shredded it, seasoned with cumin, coriander, fresh cilantro and a bit of menudo seasoning.

 

[RealQuadzilla40]

Just pressured cooked a 10lb Boston butt and shredded it, seasoned with cumin, coriander, fresh cilantro and a bit of menudo seasoning.

@Ravenson 10lbs boston butt thats awesome

 

[Ravenson]

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

 

[going2cycle]

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

@Ravenson good sleep today, keep it up and fasting is UP

 

[SteveSmi]

nice job man you are doing great

 

[Mobster]

Where are the squats?

 

[CEO]

bros you eat butt huh? you like to eat that ass i bet

 

[ROIDDERS]

haha you like to lick ass that cool

 

[chesty]

good updates and nice specific routines

 

[Ulter]

pineapple really good for digestion smart choice

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

I just bought a pineapple they're on sale for 350 each

 

[2Thick]

you won't go wrong with pineapple with your meals