Approved Log My Recomp Cycle 2024

[ballin2504]

Take a break for a bit

 

[Mobster]

2x as many exercises as needed. Cut it back to 6

 

[25homes]

So yesterday was my first day back at post Covid. Food intake is way down do to stomach shrinking, didn’t even bother counting it. Should start being able to get more food down starting Friday or Saturday. Thank you everyone for the well wishes. Ended up losing 8 pounds mostly water and glycogen so plan to carb back up a bit once I can stomach it. Here is my workouts the last two days. I skipped cardio as my lungs are still a bit on fire and didn’t want to start coughing. Sauna felt great though and opened everything up. And yes I’m now testing negative for Covid and doc said it was safe to return to gym.


02-22-24
Exercise- Pull+Core LA Fitness

Weight training 30 Sets Avg HR 112

Asst pull-up -90x10x3
Asst dead hang -90x45sX3
Decline Cable Fly 50x12x3
Cable Single arm pullover 20x15,15,12
Facepull 57.5x15x3
Cable Bar Curl 50x12x3
rev pec deck 130x12x3
Diverging lat Pulldown 110x15 145x12,10
DB Hammer curl 17.5x15x3
Seated row 204x12x3
Mach Crunch 100x20x3
Hanging leg raise BWx12x3

Sauna 30mins avg HR 133
In Sauna Vacs 10x30secs


02-21-24
Exercise- Push+Core La Fitness

Weight Training 1h20m 36 sets avg HR 123

Mach chest press 100x20x3
Mach seated dips 130x15x3
Mach Overhead press 40x15,12,13
Pec deck fly 150x15x3
Cable Overhead Ext 42.5x12x
Mach Lat raise 100x12x3
Decline Cable Fly 50x12x3
Cable Front Raise 15x15x3
Seated Calves 185x12x3
Dip station Knee raise BWx12x3
Mach Crunch 125x25x3
Mach Back Ext 100x25x3

Sauna 30min Avg HR 134
In sauna vacs 10x30secs

great workout

 

[Tiger Salman Khan]

Keep a balance of rest and training........

 

[sambee38]

@Ravenson where you at?

 

[Ravenson]

@Ravenson where you at?

I’m still here brother just having to play catch up from almost 2 weeks off work. Been getting my workouts in just haven’t really been feeling like posting. I’ll get back to it this week don’t worry.

 

[GHgut4life]

I’m still here brother just having to play catch up from almost 2 weeks off work. Been getting my workouts in just haven’t really been feeling like posting. I’ll get back to it this week don’t worry.

@Ravenson glad you back here, we worried, post some updates bro

 

[Ravenson]

03-10-24

Sorry it has been so long since I have made a post, had a lot of work to catch up on after Covid, but I’m all caught up now and can focus back on here. Good push day today and even got a nice evening walk in with the wife.

Sleep 2100-0800 11 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli steamed
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
792cal 43.4g carb 39.3g fat 64.3g protein

Snack
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
Ole Spinach and Herb Large Wrap
80cal 24g carb 2g fat 8g protein
Snack Macros
496cal 24g carb (18 fib) 18g fat 64g 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
2690cal 148.3 carb 132.4g fat 227.3g protein

Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125

Weight Training avg HR 113
Mach chest press 125x12x3
Assisted dips -100x15x3
Mach Overhead press 70x12x3
Pec deck fly 185x12x2 200x12
Over ext ropes 75x15x3
Cable Lat raise 15x12x3
Decline Cable Fly 90x12x3
Cable Front Raise 45x12x3
Hanging leg raises BWx12x3
Incline Crunch BWx15x3
Mach Back Ext 110x25x3

Evening walk 4mph 3mi 45mins

 

[starboy]

03-10-24

Sorry it has been so long since I have made a post, had a lot of work to catch up on after Covid, but I’m all caught up now and can focus back on here. Good push day today and even got a nice evening walk in with the wife.

Sleep 2100-0800 11 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli steamed
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
792cal 43.4g carb 39.3g fat 64.3g protein

Snack
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
Ole Spinach and Herb Large Wrap
80cal 24g carb 2g fat 8g protein
Snack Macros
496cal 24g carb (18 fib) 18g fat 64g 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
2690cal 148.3 carb 132.4g fat 227.3g protein

Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125

Weight Training avg HR 113
Mach chest press 125x12x3
Assisted dips -100x15x3
Mach Overhead press 70x12x3
Pec deck fly 185x12x2 200x12
Over ext ropes 75x15x3
Cable Lat raise 15x12x3
Decline Cable Fly 90x12x3
Cable Front Raise 45x12x3
Hanging leg raises BWx12x3
Incline Crunch BWx15x3
Mach Back Ext 110x25x3

Evening walk 4mph 3mi 45mins

@Ravenson happy to see you back! nice day

I think your training always on it but we need to mod the diet a bit
add some psyllium husk fiber to your diet

 

[Ravenson]

@Ravenson happy to see you back! nice day

I think your training always on it but we need to mod the diet a bit
add some psyllium husk fiber to your diet

I already get about 45g of fiber a day, not sure I need to add in psyllium husk. But any other thoughts on dialing in the diet would be great.

 

[Mobster]

Too many exercises for one session

 

[SteveSmi]

you are getting ample fiber

your diet looks good. lots of whole and clean foods

 

[e2]

I love how you're adding so much quality to your foods

 

[2Thick]

nice job on the Sleep 11 hours wow

 

[Vadim Fedorov]

keep up the good work with the diet

 

[MONSTRO]

monstro says swap out the sausage for some steak instead

 

[JasonPriest]

good job man you are doing amazing

 

[BodyMonster34]

bro good job on diet but where is the red meat?

 

[QuadSweep]

Overall diet is looking very clean thanks for posting it

 

[StevenDarwinMD]

APPROVED LOG