Approved Log My recomp cycle log

[25homes]

Little back ground 41yo 6’2” 210lbs
Been training naturally for nearly 25 years when 5 years ago I broke my back in a fall. Spent 4 years in wheelchair on a cane and gained almost 70lbs during that time. The last year I have been back to training and have dropped 65lbs of the 70 gained. This cycle is to help me recomp to my pre injury body. Currently on week 8 as of May 8, 2023 have had no sides other than a bit of water retention which I use 25mg Hydrochlorothiazide one day a week to aid in removal.

20 week Recomp cycle

Wk 1-4 test cyp 420mg/wk
Wk 5-20 test cyp 630mg/wk
Wk 5 deca 175mg/wk
Wk 6 deca 262mg/wk
Wk 7-20 deca 350mg/wk
Wk 15-20 var 10mg BID
Wk 1-20 Clomid 50mg/day PO

Post cycle
test cyp 175mg/wk
HcG 500iu/day 4weeks



PCT (4week post cycle)

Wk 1-4 Clomid 100
Wk 5-8 Clomid 50
Continue TRT dosage cyp

ancillaries on hand (if needed)
Adex
Caber

Hormones

Test cyp 90mg/day subq
Deca 50mg/day subq
Clomid 50mg/day PO



Supplements

AM
Selenium 200mcg (DCed til May1)
Maca, 1000mg;
Saw palmetto 2400mg
Pygeum 250mg
L-Arginine 3,000mg
Green tea ECGC 300mg 20:1
CarotenAll
Tudca + 3050mg (1/2 serving)
L-Carnitine 1000mg
D3, 10,000 IU / 250mcg
Claritin
Cayenne, 455mg
DHEA 100mg
B complex



AM + PM
Chondrotin 1200mg
Glucosamine 1500mg
Copper, 3mg
Beet root 1000mg
Biotin 10,000mcg
Cordyceps 1000mg
Creatine X3 3000mg (use powder)
Alpha Test, 2 caps
Pumpkin seed oil 1000mg
CLA 2m 1n 2400mg
Lecithin 2400mg
Fish Oil, 2000mg

PM
D-aspartic acid 3,000mg
Resveratrol 650mg
HGW, Saw Pal 1560mg
Milk thistle 1000mg
Alpha Lipoic Acid, 200mg
Garlic 1000mg
L-Dopa 1000mg
GABA 1000mg
BioPerine 10mg
Magnesium, 500mg
Zinc, 50mg
L-Lysine, 1000mg
Benadryl 75mg
Zyrtec
NMN 500mg
NAC
Baby Aspirin 81mg
Turmeric 1000mg
Ascorbic Acid/Vit C, 1000mg
Melatonin 5mg
Taurine 1000mg
Potassium 99mg
Diet -500 def macros 50/15/35 C/F/P

Daily intake consists of some combination of below meal plan dependent on daily requirements. All wraps and tacos use Spinach and herb or sun dried tomato tortillas 50cals each with 12g fiber



Cajun ranch fish tacos (2 tacos/serving)
Macro/taco 184 cal 6.5g carb 5.5g fat 27g protein



Cajun Chicken Caesar Salad Wrap
Macro/ wrap 276 cal 21.5g carb 9g fat 40g protien



Shredded Chicken Tacos (2 tacos/serving)
Macro/taco 205 cal 16.5g carbs 2.2g fat 28g protein



Chicken Veggie Stir-fry
Macro/serving 446 cal 52.8g carbs 11.6g fat 33.9g protien



Protein Shake
Macro/serving 380 Cal 31g carbs 1.5g fat 59g protein

Currently on wk 8 of cycle

Workout

PPL 3 days/wk 5 sets/station (6-8stations) 8-12reps push/pull 15-20reps legs

Calisthenics 2 days/wk

Cardio 1.5hr/day 7days/week 4mph walk


Stats (upon waking avgs)

BP 105/70
Glu 65
SaO2 99%

I like it but why ramp up just pick a dose and go

 

[Ravenson]

I like it but why ramp up just pick a dose and go

I did the ramp up on the deca because it was my first time ever using it and wanted to see how I reacted to it before going to a higher dosage. Var will be the same way I’ll do 5mg twice a day working up to 20-30mg a day over the course of a week and a half. I am considering doing 8 weeks of the var continuing to taking it for 2 weeks after I cut the deca and return the test to trt. Not sure about that though. How safe is lower dose var for 8 weeks?

 

[Ravenson]

5-09-23

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

Lunch
Turkey ham wrap w/Greek yogurt ranch
242cal 24g carb 10.6g fat 22.2g protein
2.5 cups Skim milk
200cal 27.5g carb 0.0g fat 20g protein

Lunch Macros
442 cal 51.5g carb 10.6g fat 42.2g protein

Second Lunch
Protein shake with pint skim milk
380cal 31g carbs 1.5g fat 59g protein

Second lunch macros
370cal 31g carbs 1.5g fat 59g protein
Dinner
Cajun ranch fish tacos x2
368cal 13g carb 11g fat 54g protein
Extra 4oz tilapia filet
100cal 0g carb 1.5g fat 21g protein
2.5 cups skim milk
200cal 27.5g carb 0g fat 20g protein

Dinner macros
668cal 40.5g carb 12.5g fat 95g protein

Snack
12oz ginger ale
140cal 37g carb 0g fat 0g protein

Day macros
1710cal 172g carb 27g fat 196g protein

Exercise- rest day post procedure
20mins cardio avg HR 135bpm

 

[SteveSmi]

great update . very thorough

 

[BodyMonster34]

5-09-23

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

Lunch
Turkey ham wrap w/Greek yogurt ranch
242cal 24g carb 10.6g fat 22.2g protein
2.5 cups Skim milk
200cal 27.5g carb 0.0g fat 20g protein

Lunch Macros
442 cal 51.5g carb 10.6g fat 42.2g protein

Second Lunch
Protein shake with pint skim milk
380cal 31g carbs 1.5g fat 59g protein

Second lunch macros
370cal 31g carbs 1.5g fat 59g protein
Dinner
Cajun ranch fish tacos x2
368cal 13g carb 11g fat 54g protein
Extra 4oz tilapia filet
100cal 0g carb 1.5g fat 21g protein
2.5 cups skim milk
200cal 27.5g carb 0g fat 20g protein

Dinner macros
668cal 40.5g carb 12.5g fat 95g protein

Snack
12oz ginger ale
140cal 37g carb 0g fat 0g protein

Day macros
1710cal 172g carb 27g fat 196g protein

Exercise- rest day post procedure
20mins cardio avg HR 135bpm

bro that a crazy layout

 

[sambee38]

5-09-23

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

Lunch
Turkey ham wrap w/Greek yogurt ranch
242cal 24g carb 10.6g fat 22.2g protein
2.5 cups Skim milk
200cal 27.5g carb 0.0g fat 20g protein

Lunch Macros
442 cal 51.5g carb 10.6g fat 42.2g protein

Second Lunch
Protein shake with pint skim milk
380cal 31g carbs 1.5g fat 59g protein

Second lunch macros
370cal 31g carbs 1.5g fat 59g protein
Dinner
Cajun ranch fish tacos x2
368cal 13g carb 11g fat 54g protein
Extra 4oz tilapia filet
100cal 0g carb 1.5g fat 21g protein
2.5 cups skim milk
200cal 27.5g carb 0g fat 20g protein

Dinner macros
668cal 40.5g carb 12.5g fat 95g protein

Snack
12oz ginger ale
140cal 37g carb 0g fat 0g protein

Day macros
1710cal 172g carb 27g fat 196g protein

Exercise- rest day post procedure
20mins cardio avg HR 135bpm

@Ravenson thank you for keeping the log alive.

I think your diet is good but you are VERY low on fat and low on protein.


Your fat should be around 100 grams, add 3 tbsp of fish oil per day will add 40grams of fat start there and add at least 50 grams of protein. If you want to recomp you need protein and if you want to recomp you need the fats.

 

[CEO]

bros well laid out meals but VERY low fat and VERY low protein for your goals

and anavar 8 weeks no problem with organ liver support like n2guard

 

[ROIDDERS]

anavar I've done 10 weeks with n2guard alt ast were fine

log is power thanks

 

[MONSTRO]

respect for the details

and anavar you can pump 8 weeks easy

 

[Vadim Fedorov]

following log 100%
diet, why so low fats and proteins? UP it

 

[2Thick]

happy you keep sharing
how about a training share?

 

[e2]

100% agree with team views, we need your protein to be around 250grams and fats around 100 grams

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

for your size under 250grams protein is low IMO man

 

[QuadSweep]

Your log is going to be powerful we all thank you for taking the time to share.

I train many clients and I've seen low diets like this before but dont suggest them these days.

Your diet is low in omega 3 fats and low in protein, you're not doing close to 2 grams per lb of protein and that's going to stunt your growth protential.

On anavar, 8 weeks is reasonable only if you use n2guard daily as your organ liver support.

 

[Mobster]

Var is ok - 50mg

 

[Ravenson]

Th

@Ravenson thank you for keeping the log alive.

I think your diet is good but you are VERY low on fat and low on protein.


Your fat should be around 100 grams, add 3 tbsp of fish oil per day will add 40grams of fat start there and add at least 50 grams of protein. If you want to recomp you need protein and if you want to recomp you need the fats.

Thanks, if you look at my supps section you see I get around 20g of fatty acids that I consider essential so I just take them but never add them to my macros. I guess I should start adding that to my macros.

 

[25homes]

5-09-23

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

Lunch
Turkey ham wrap w/Greek yogurt ranch
242cal 24g carb 10.6g fat 22.2g protein
2.5 cups Skim milk
200cal 27.5g carb 0.0g fat 20g protein

Lunch Macros
442 cal 51.5g carb 10.6g fat 42.2g protein

Second Lunch
Protein shake with pint skim milk
380cal 31g carbs 1.5g fat 59g protein

Second lunch macros
370cal 31g carbs 1.5g fat 59g protein
Dinner
Cajun ranch fish tacos x2
368cal 13g carb 11g fat 54g protein
Extra 4oz tilapia filet
100cal 0g carb 1.5g fat 21g protein
2.5 cups skim milk
200cal 27.5g carb 0g fat 20g protein

Dinner macros
668cal 40.5g carb 12.5g fat 95g protein

Snack
12oz ginger ale
140cal 37g carb 0g fat 0g protein

Day macros
1710cal 172g carb 27g fat 196g protein

Exercise- rest day post procedure
20mins cardio avg HR 135bpm

nice update bro keep it comin

 

[Tiger Salman Khan]

no alcohol and no smoke is a good habit...........

 

[Ravenson]

5-10-23

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

Lunch
Half large New York Steamer (firehouse subs)
595cal 40g carb 32g fat 37g protein
2% milk protein shake
464cal 33g carb 10.8g fat 59.3g protein
Lunch Macros
1059cal 73g carb 42.8g fat 96.3g protein

Dinner
Half large New York Steamer (firehouse subs)
595cal 40g carb 32g fat 37g protein
Skim milk 2.5cups
200cal 27.5g carb 0g fat 20g protein
Dinner macros
795cal 67.5g carb 32g fat 57g protein

Snack
Granola Protein bar (intra-workout)
190cal 15g carbs 12g fat 10g protein
Skim protein shake
380cal 31g carb 1.5g fat 59g protein
Ginger ale
140cal 37g carb 0g fat 0g protein

Pre/post-workout
Thavage Pre-workout 2 scoops
8cal 2g carbs
Citrulline 5g
Acetyl l-carnitine 1g
Creatine mono 5g
Fatty acid supps
Fish oil 40cal 4g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Flax seed oil 40cal 4g fat

Snack/workout/fats macros
706cal 70g carb 18.7g fat 59.7g protein

Day macros
2630cal 220g carb 96g fat 213g protein

Calories 2630intake/4000output

Exercise - Push+Core
(weight/reps/sets)
Fasted Cardio elliptical 65m avg hr 135
Infra workout Protein bar
Converging Chest Press 115x12x3 115x10 115x8
Seated dips 130x12x5
Overhead press 50x10x5
Fly machine 90x12x5
Tricep extension 130x12x5
Machine Lat Raise 90x12x5
Machine Crunch 90x20x5
Machine Back Ext. 70x20x5
Machine Obliques 125x20x5
Sauna 20mins