Approved Log My recomp cycle log

[Vadim Fedorov]

solid log bro

 

[Mobster]

It wasn't the name but the timing.

 

[Topps_Baseball88]

Keep the updates coming

 

[25homes]

5-31-23
Sleep 2030-0500 8.5hours

Was a bit of a low fat day so I added in an extra serving of the total omega. Last 2 days have been super hard in the gym so taking tomorrow off, but I will still do a 5mi fasted run walk in the morning. And @Mobster, we call it lunch when it’s at noon but yes first food of the day is noon or later. Did the whole workout fully fasted though barely as some bastard thought it would be a good idea for the little cafe in the gym to cook protein waffles and bacon while everyone works out. Had them after workout though,



All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat 0g protein
Breakfast macros
70cal 10g carb 3g fat

Lunch
40g protein waffle
113cal 12g carb 1.5g fat 40g protein
Sugar free syrup
10cal 2g carb
1c Strawberry blueberry
45cal 11.2g carb .3g fat .8g protein
2 slices turkey bacon
81cal .9g carb 5.7g fat 6.5g protein
Lunch Macros
259cal 24.1g carb 7.5g fat 47.3g protein

Second Lunch
Protein shake muscle milk
220cal 12g carb 2.5g fat 40g protein
Second lunch macros
220cal 12g carb 2.5g fat 40g protein

Dinner
8oz tortilla crusted tilapia
360cal 20g carb 14g fat 36g protein
Mac and cheese
280cal 41g carb 7.5g fat 10g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 88.5g carb 21.5g fat 66g protein

Snack
Skim protein shake
380cal 31g carb 1.5g fat 59g protein

Pre/post-workout
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 4tbsp 240cal 20g carb 18g fat
Pre/Post/EFAs macros
338cal 10g carb 28g fat 0g protein

Day macros
2107cal 185g carb 64g fat 212g protein


Exercise - Pull+Core (fully fasted)
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -100x12x5
Lat Pulldown 115x12x5
Rev Pec Deck 100x12x
Machine Arm Curl 85x12x5
Diverging row 80x12x5
DB Hammer Curl 20x
DB Shrugs 35x
Ex bar rev curl 40x12x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
Stomach vac in sauna 7x30secs

thats what I am talking about right here

 

[Tiger Salman Khan]

Log updates are legit dude.........

 

[Ravenson]

6-02-23

Sleep 2130-0600 8.5 hours

Yesterday was a test day but need my normal hour of fasted cardio. Leg day today and gonna be a few days off to transition to doing leg day earlier in the week due yo having to spend Monday-Wednesday the next three weeks recovering from a series of elbow stem cell and PRP injections. So legs will be Monday or Tuesday, push Thursday, and pull Friday. Rest days will still have an hour minimum of fasted cardio.
All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
70cal 10g carb 3g fat
Breakfast macros
70cal 10g carb 3g fat

Lunch
Beef and lamb shawarma
590cal 56g carb 30g fat 24g protein
Lunch Macros
590cal 56g carb 30g fat 24g protein

Second Lunch
Air fried chicken breast 16oz
498cal 0g carb 3.6g fat 117.3g protein
Power waffles
230cal 24g carbs 11g fat 12g protein
Second lunch macros
728 24g carb 14.6g fat 129.3g protein

Dinner
Blackened Mahi
260cal .5g carb 17g fat 25g protein
Whole grain rice medley
150cal 29.5g carb 2.2g fat 3g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
610cal 57.5g carb 19.2g fat 48g protein

Pre/post-workout
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
Pre/Post/EFAs macros
218cal 10g carb 19g fat 0g protein

Day macros
2215cal 157g carb 85g fat 201g protein

Exercise -Legs+core (fully fasted)
Fasted cardio Tread 65m 4.7mi avg HR 131
Hip add 165x20x3 170x15x2
Hip abduct 95x20x3 100x15x2
Seated leg curl 100x20x3 110x15x2
Leg press 190x20x3 200x15x2
Free motion calf machine 300x20x5
Leg ex 115x15x5
Glute 55x15x3 65x15x2
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In sauna stomach vacs 7x30secs

 

[ballin2504]

Fasted legs isn’t easy lol

 

[Ravenson]

Fasted legs isn’t easy lol

You ain’t kidding, that’s a hard thing to push through. I do go a little lighter on anything that makes my back feel even slightly off since I broke it 5 years ago and am not fully recovered but I’m still push 75%.

 

[Topps_Baseball88]

Fasted anything will really push your limits legs definitely the most lol.

 

[Masonic Bodybuilder]

Fasted cardio is definitely the way to go man.

 

[Ravenson]

6-06-23

Sleep 2100-0530 8.5hrs


Great workout today but had some issues with cardio. Tried my normal jogging and got what I can only describe as a shin pump that was almost unbearable, anybody ever gotten that? Wasn’t shin splints, was muscular for sure. Diet could have been better but had to take out cat to ER and made us have to eat out.

All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/creamer
70cal 10g carb 3g fat

Lunch
Air fried chicken breast 8oz
249cal 0g carb 1.8g fat 58.7g protein
Power waffles
230cal 24g carbs 11g fat 12g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
679cal 51.5g carb 12.8g fat 90.7g protein

Dinner
14oz Rib-eye (BJ’s brewhouse)
1080cal 5g carb 67g fat 106g protein
White cheddar mashed potato
330cal 33g carb 18g fat 7g protein
Cesar Salad
340cal 21g carb 25g fat 10g protein
Dinner macros
1750cal 59g carb 110g fat 123g protein

Snack

Pre/post-workout
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
Pre/Post/EFAs macros
218cal 10g carb 19g fat 0g protein

Day macros
2932cal 131g carb 161g fat 226g protein

Exercise - Pull+Core
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -90x12x5
Lat Pulldown 115x12x5
Rev Pec Deck 105x12x5
Machine Arm Curl 85x12x5
Diverging row 90x12x5
Facepull 47.5x12x5
DB Hammer Curl 22.5x12x5
DB Shrugs 37.5x12x5
Ex bar rev curl 40x12x5
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 20mins
Stomach vac in sauna 7x30secs

 

[SteveSmi]

damn man, that is a helluva day

 

[starboy]

6-06-23

Sleep 2100-0530 8.5hrs


Great workout today but had some issues with cardio. Tried my normal jogging and got what I can only describe as a shin pump that was almost unbearable, anybody ever gotten that? Wasn’t shin splints, was muscular for sure. Diet could have been better but had to take out cat to ER and made us have to eat out.

All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/creamer
70cal 10g carb 3g fat

Lunch
Air fried chicken breast 8oz
249cal 0g carb 1.8g fat 58.7g protein
Power waffles
230cal 24g carbs 11g fat 12g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
679cal 51.5g carb 12.8g fat 90.7g protein

Dinner
14oz Rib-eye (BJ’s brewhouse)
1080cal 5g carb 67g fat 106g protein
White cheddar mashed potato
330cal 33g carb 18g fat 7g protein
Cesar Salad
340cal 21g carb 25g fat 10g protein
Dinner macros
1750cal 59g carb 110g fat 123g protein

Snack

Pre/post-workout
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
Pre/Post/EFAs macros
218cal 10g carb 19g fat 0g protein

Day macros
2932cal 131g carb 161g fat 226g protein

Exercise - Pull+Core
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -90x12x5
Lat Pulldown 115x12x5
Rev Pec Deck 105x12x5
Machine Arm Curl 85x12x5
Diverging row 90x12x5
Facepull 47.5x12x5
DB Hammer Curl 22.5x12x5
DB Shrugs 37.5x12x5
Ex bar rev curl 40x12x5
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 20mins
Stomach vac in sauna 7x30secs

@Ravenson I had shin pumps on and off, try n2guard it fixed my pumps overall

 

[CEO]

bros get some n2guard on there

 

[ROIDDERS]

nice update detailed

 

[QuadSweep]

i'd like to see you add n2guard and I want to see more cardio fasted

 

[StevenDarwinMD]

APPROVED LOG

 

[2Thick]

i get the same pumps thats why im stacking in n2guard and i have a higher fish oil dose

 

[Ravenson]

i'd like to see you add n2guard and I want to see more cardio fasted

How much more fasted cardio? Getting about 65-90mins every day. Any idea the best place to get n2guard I can never find it in stock though I do take just about everything in it in individual supps at about 3 times higher dosage, but it gets pretty pricey, excluding gear my supps probably run $300 a month.

 

[chesty]

How much more fasted cardio? Getting about 65-90mins every day. Any idea the best place to get n2guard I can never find it in stock though I do take just about everything in it in individual supps at about 3 times higher dosage, but it gets pretty pricey, excluding gear my supps probably run $300 a month.

@Ravenson I'm sorry bro but you haven't been looking, n2guard has been in stock for past 6 months on n2bm.com

N2Guard. The most complete formula ever designed to be used by competitive Bodybuilders!

N2Guard was designed to lower blood pressure, remove excess water bloat, and lower bad cholesterol while increasing HDL.

www.needtobuildmuscle.com