Approved Log My Recomp Cycle 2024

[Noah Wixx]

Rest and proper food keys for success.

 

[25homes]

01-21-24

Sleep 2100-0730 10.5 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 125

Weight training 36sets 1hr 10m Avg HR 117
Conv Chest Press 100x20,20,19
Seated Dips 130x20,17,17
Mac Overhead Press 55x15x3
Decline Cable Fly 55x12x3
Rope over ext 37.5x20x3
Mach Lat Raise 80x20x3
Pec Deck 120x20 125x20x2
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back ext 70x20x3

Sauna 30m Avg HR 132
In sauna Stomach Vac 10x30secs

everything looks pretty solid bro

 

[Ravenson]

01-24-24
Great Pull Day today diet staying the same and no I didn’t take pics of the food again, sorry. Never done the whole social media thing so don’t understand the pics sharing stuff. Gonna be flooded in for a couple days, after tonight’s rain we will probably have gotten 15 inches in the last 3 days, south Texas is very wet at the moment. But I’ll get more logs up as soon as I can get out again, probably Friday or Sunday.


Sleep 2100-0600 9hours

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 122

Weight training 30 Sets Avg HR 121
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 50x15x3
Cable Single arm pullover 15x15x3
Facepull 52.5x15x3
Cable Bar Curl 42.5x15.15,15,12
rev pec deck 100x15x2 110x15
Diverging lat Pulldown 110x12x3
Mach row 95x12x3
Mach Crunch 100x20x3

Sauna 30mins avg HR 1315
In Sauna Vacs 10x30secs

 

[going2cycle]

01-24-24
Great Pull Day today diet staying the same and no I didn’t take pics of the food again, sorry. Never done the whole social media thing so don’t understand the pics sharing stuff. Gonna be flooded in for a couple days, after tonight’s rain we will probably have gotten 15 inches in the last 3 days, south Texas is very wet at the moment. But I’ll get more logs up as soon as I can get out again, probably Friday or Sunday.


Sleep 2100-0600 9hours

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 122

Weight training 30 Sets Avg HR 121
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 50x15x3
Cable Single arm pullover 15x15x3
Facepull 52.5x15x3
Cable Bar Curl 42.5x15.15,15,12
rev pec deck 100x15x2 110x15
Diverging lat Pulldown 110x12x3
Mach row 95x12x3
Mach Crunch 100x20x3

Sauna 30mins avg HR 1315
In Sauna Vacs 10x30secs

@Ravenson im still not getting pork pics lol will need to PM you and beg for them haha
great training day

 

[Noah Wixx]

Awesome training session and food for the day!

 

[SteveSmi]

Nice updates as usual

 

[MONSTRO]

keep up the good work monstro is impressed

 

[Vadim Fedorov]

Swap out the pineapple for some papaya at some point

 

[2Thick]

yes and swap out the pork for some chicken or turkey instead of eating it so often

 

[e2]

keep up the good work man I like the broccoli Edition

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

broccoli has a lot of good nutrition in a good job

 

[chesty]

you're getting in some good food and you are kicking ass in the weight room good to see

 

[ROIDDERS]

keep up the good work with your vacuuming as well

 

[CEO]

Bros you got some good volume in your weight training session

 

[ballin2504]

You’re doing great with your progress man. Put the pedal down and keep rolling

 

[Masonic Bodybuilder]

Everyone calling for the pork pics! Come on man, stop being shy, lol.

 

[Ravenson]

01-26-24

Carbs were a bit high today with the rice but not seeing it being a problem once or twice a week. Great leg day, thighs are jello.
Sleep 2100-0700 10 hours

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
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
774cal 77.4g carb 16.5g fat 83.6g 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 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
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
974cal 190.2g carb 16.5g fat 103.6g 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
2677cal 128g carb 98.6g fat 262.6g protein

Exercise- Legs+Core
Treadmill 65m avg hr 122

Weight training 50 sets 1h 30m avg hr 127
Hip abduct 160x20x5
Hip adduct 300x15x5
Seated Calf press 165x15x5
Leg press 205x20x5
Leg ex 100x20x5
Seated leg curl 110x12x5
Mach Glute kickback 100x12x5
Mach Crunch 110x25x5
Mach Obs 120x25x5
Mach Back Ext 75x25x5

Sauna 30mins avg hr 135
In sauna vacs 10x30secs

 

[Ravenson]

Everyone calling for the pork pics! Come on man, stop being shy, lol.

Not being shy just not a social media guy so I never understood food pics. But I’ll try to remember, when I eat that’s all that’s on my mind.

 

[Ravenson]

I messed up my dinner part of the log it should be 104.6g carb for dinner and 190.2g carb for the day. Was just adding in the brocolli and pineapple to a meal I’ve had before so added in the wrong spot.