Approved Log My recomp cycle log

[QuadSweep]

nice update. you rock man

 

[Masonic Bodybuilder]

Great job man!

 

[Mobster]

Photos could be better but deffo an improvement visible

 

[25homes]

keep at it bro

 

[Ravenson]

7-06-23

Sleep 2230-0530 7hours
Another amazing day. Was able to get some good protein. Obviously Pork Tenderloin was on sale at HEB this week so I’m eating a shit ton of it.

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

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

Lunch
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
4oz avocado spread
183cal 9.1g carb 17g fat 2.3g protein
Lunch Macros
573cal 9.1g carb 29g fat 122.3g protein

Second Lunch
8oz pork tenderloin
260cal 0g carb 8g fat 80g protein
3oz avocado spread
137cal 6.8g carb 12.8g fat 1.7g protein
Second lunch macros
397cal 6.8g carb 20.8g fat 81.7g protein

Dinner
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
4oz avocado spread
183cal 9.1g carb 17g fat 2.3g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
773cal 36.6g carb 29g fat 142.3g 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
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein
Day macros
2167cal 72g carb 116g fat 346g protein

Exercise- Pull+Core
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -80x12x5
Lat Pulldown 115x12x5
Rev Pec Deck 110x12x5
Machine Arm Curl 85x12x5
Diverging row 90x12x5
Facepull 52.5x12x5
DB Hammer Curl 22.5x12x5
DB Shrugs 45x12x5
Ez bar rev curl 40x12x5
DB Pullover 20x12x5
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 25mins
Stomach vac in sauna 7x30secs

 

[Masonic Bodybuilder]

Not seen many people using pumpkin oil.

 

[Ravenson]

Not seen many people using pumpkin oil.

It supposed to do something to the prostate and the scalp to keep DHT from binding to the ARs. So I used it orally and topically for the hair.

 

[GHgut4life]

7-06-23

Sleep 2230-0530 7hours
Another amazing day. Was able to get some good protein. Obviously Pork Tenderloin was on sale at HEB this week so I’m eating a shit ton of it.

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

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

Lunch
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
4oz avocado spread
183cal 9.1g carb 17g fat 2.3g protein
Lunch Macros
573cal 9.1g carb 29g fat 122.3g protein

Second Lunch
8oz pork tenderloin
260cal 0g carb 8g fat 80g protein
3oz avocado spread
137cal 6.8g carb 12.8g fat 1.7g protein
Second lunch macros
397cal 6.8g carb 20.8g fat 81.7g protein

Dinner
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
4oz avocado spread
183cal 9.1g carb 17g fat 2.3g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
773cal 36.6g carb 29g fat 142.3g 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
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein
Day macros
2167cal 72g carb 116g fat 346g protein

Exercise- Pull+Core
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -80x12x5
Lat Pulldown 115x12x5
Rev Pec Deck 110x12x5
Machine Arm Curl 85x12x5
Diverging row 90x12x5
Facepull 52.5x12x5
DB Hammer Curl 22.5x12x5
DB Shrugs 45x12x5
Ez bar rev curl 40x12x5
DB Pullover 20x12x5
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 25mins
Stomach vac in sauna 7x30secs

@Ravenson coffee is calories take note of that see if you can push it forward

 

[ballin2504]

Gains are great

 

[CEO]

bros strong day

 

[ROIDDERS]

start coffee later

 

[StevenDarwinMD]

APPROVED LOG

 

[MONSTRO]

log respected big time

 

[2Thick]

cut the coffee and move to 11

 

[e2]

g2g log i dont mind coffee cals and i do IM

 

[Ulter]

i want to see you cut eating window on some days

 

[chesty]

dont worry bout coffee drink it up

 

[Ravenson]

i want to see you cut eating window on some days

My eating window is 4 to 6 hours, most meals are at 1 and 5 but if having 3 a day it will be 1 3 and 6. What should I cut it to?

 

[Ravenson]

7-07-23

Sleep 2200-0600 8 hours


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

Diet

Breakfast
Coffee w/creamer
70cal 10g carb 3g fat
Lunch
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
4oz avocado spread
183cal 9.1g carb 17g fat 2.3g protein
Lunch Macros
573cal 9.1g carb 29g fat 122.3g protein

Dinner
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
4oz avocado spread
183cal 9.1g carb 17g fat 2.3g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
773cal 36.6g carb 29g fat 142.3g 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
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
1770cal 65g carb 95g fat 264g protein
Exercise- Alt leg+core (fasted)
Cardio tread 50min avg HR
DB Goblet squats 50x15x5
DB Standing calf raise 40*2x15x5
DB RDL 30*2x15x3 (stopped @3 low back pain)
Hip Abductors 105x15x5
Hip adductors 180x15x5
Leg extensions 115x15x5
Seated leg curl 100x15x5
Seated calf raises 90x15x5
Mach Crunch 100x20x5

 

[ballin2504]

post up a pic