Approved Log My recomp cycle log

[SteveSmi]

6-09-23
Sleep 2230-0700 8.5hrs

Today was just cardio. Think I fixed the diet though. Hopefully that is. Last update until probably Wednesday next week after the surgeries. Weekends are for family and the Gods, though I will get a 10mi weighted ruck in on Saturday and will do 60 min fasted walk on Sunday.

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

Diet
Breakfast
70cal 10g carb 3g fiber

Lunch
Grilled Chicken Broccoli Alfredo
320cal 10g carb 8.5g fat 50g protein

Second Lunch
Water Based Protein Shake
240cal 12g carb 3.5g fat 43g protein

Dinner
13oz pork tenderloin
422cal 0g carb 13g fat 130g protein
Bacon chicken breast spinach parm stuffed
370cal 5g carb 23g fat 39g protein
1c mashed potato
190cal 27g carb 8g fat 3g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1210cal 65.5g carb 44.3g fat 194.5g protein


Snack
Smoked ham and cheddar (no bread)
219cal .6g carb 11.2g fat 35.2g 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
Pre/Post/EFAs macros
218cal 10g carb 19g fat 0g protein

Day macros
2356cal 108g carb 97g fat 322g protein

Exercise
60 misc fasted cardio (pushed mowed an acre of 2 ft tall grass
60min 4.0 mph fasted walk

nice update man. good job on the fasted cardio

 

[Topps_Baseball88]

Awesome job and update keep grinding brother.

 

[Mobster]

70kcals for breakfast??

 

[Tiger Salman Khan]

You are on the right track....keep moving...........

 

[ballin2504]

looks like you always get a good nights sleep

 

[25homes]

6-09-23
Sleep 2230-0700 8.5hrs

Today was just cardio. Think I fixed the diet though. Hopefully that is. Last update until probably Wednesday next week after the surgeries. Weekends are for family and the Gods, though I will get a 10mi weighted ruck in on Saturday and will do 60 min fasted walk on Sunday.

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

Diet
Breakfast
70cal 10g carb 3g fiber

Lunch
Grilled Chicken Broccoli Alfredo
320cal 10g carb 8.5g fat 50g protein

Second Lunch
Water Based Protein Shake
240cal 12g carb 3.5g fat 43g protein

Dinner
13oz pork tenderloin
422cal 0g carb 13g fat 130g protein
Bacon chicken breast spinach parm stuffed
370cal 5g carb 23g fat 39g protein
1c mashed potato
190cal 27g carb 8g fat 3g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1210cal 65.5g carb 44.3g fat 194.5g protein


Snack
Smoked ham and cheddar (no bread)
219cal .6g carb 11.2g fat 35.2g 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
Pre/Post/EFAs macros
218cal 10g carb 19g fat 0g protein

Day macros
2356cal 108g carb 97g fat 322g protein

Exercise
60 misc fasted cardio (pushed mowed an acre of 2 ft tall grass
60min 4.0 mph fasted walk

good looking diet

 

[Ravenson]

6-14-23
Sleep 2100-0700 10hrs

Surgery went great on Monday, now two more to go. Managed to get cardio in sat-tues about an hour a day. Today was a push day but because I’m taking both the wife and the girlfriend out to shoot pool tonight I had to throw in some pull work to get a nice evening pump. Diet could have been better but still not too bad.

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

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

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

Dinner
Air fried chicken breast 16oz
498cal 0g carb 3.6g fat 117.3g protein
7oz Califlower rice
90c 8g carb 8g fat 2g protein
2 tbsp Irish butter
200cal 22g fat
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
988cal 35.5g carb 33.6g fat 139.3g 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
2203cal 89g carb 87g fat 268g protein

Exercise Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 40x12x5
Seated dips 130x15x50
Stand DB press 30x12x2 30x10x2 30x8
Tri push down ropes 27.5x12x5
Cable crossover 20.5x12x5
DB Lat raise 15x12x5
BB skull crushers 60x12,12,12,10,10
DB Alter Front Raise 22.5x12x5
Face pull 42.7x15x5
DB shrugs 40x12x5
DB Hammer Curl 22.5x12x5
Rev Ez bar curl 40x12x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

 

[Masonic Bodybuilder]

Great job getting all the cardio in!

 

[SteveSmi]

nice volume

 

[JasonPriest]

you won't go wrong grinding

 

[starboy]

6-14-23
Sleep 2100-0700 10hrs

Surgery went great on Monday, now two more to go. Managed to get cardio in sat-tues about an hour a day. Today was a push day but because I’m taking both the wife and the girlfriend out to shoot pool tonight I had to throw in some pull work to get a nice evening pump. Diet could have been better but still not too bad.

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

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

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

Dinner
Air fried chicken breast 16oz
498cal 0g carb 3.6g fat 117.3g protein
7oz Califlower rice
90c 8g carb 8g fat 2g protein
2 tbsp Irish butter
200cal 22g fat
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
988cal 35.5g carb 33.6g fat 139.3g 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
2203cal 89g carb 87g fat 268g protein

Exercise Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 40x12x5
Seated dips 130x15x50
Stand DB press 30x12x2 30x10x2 30x8
Tri push down ropes 27.5x12x5
Cable crossover 20.5x12x5
DB Lat raise 15x12x5
BB skull crushers 60x12,12,12,10,10
DB Alter Front Raise 22.5x12x5
Face pull 42.7x15x5
DB shrugs 40x12x5
DB Hammer Curl 22.5x12x5
Rev Ez bar curl 40x12x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

@Ravenson what did the surgery look like you have a pic? I mean post

 

[CEO]

bros you train rigth after sugery?

 

[ROIDDERS]

I hope you feel alright post surgery

 

[chesty]

recomp going well

 

[Ulter]

any sugery pics

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

id like to see post surgery pics how that looking

 

[2Thick]

recomp going to be good after sugery recovery

 

[Ravenson]

6-15-23

Sleep 2300-0800 9 hours

Great day today. Feel freaking amazing and I can completely see why some guys don’t come off cycle (not me though). Also gonna have to travel about 300 miles next week for a conference for 4 days. Any ideas on the best practice for traveling with both non-prescribed injectables and orals?



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

Diet

Breakfast
Coffee w/cream
70cal 10g carb 3g fat

Lunch
Power Flapjacks
190cal 30g carb 2g fat 14g protein
8oz air fried chicken breast
249cal 0g carb 1.8g fat 58.7g fat
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
639cal 57.5g carb 3.8g fat 92.7g protein


Dinner
Air fried chicken breast 16oz
498cal 0g carb 3.6g fat 117.3g protein
7oz Califlower rice
90c 8g carb 8g fat 2g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
788cal 35.5g carb 5.6g fat 139.3g 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
1845cal 103g carb 28.5g fat 232g protein

Fat was actually much higher just haven’t figured how to add in the new cod liver oil 2tbsp



Exercise - Pull+Core
Fasted Cardio Treadmill 65mins avg hr 120
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
DB pullover 20x12x5
Ex bar rev curl 40x12x5
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 20mins
Stomach vac in sauna 7x30secs

 

[Ravenson]

It wasn’t a surgery surgery that is just what my doc calls it, it was a procedure where they injected stem cells and platelet rich plasma from my blood in to my elbow and surrounding tissue. Have a partial tear of the distal triceps tendon. This is supposed to help it heal without full surgery.