Approved Log My recomp cycle log

[Ravenson]

Here is a pic from yesterday and wife should be doing my 1 year transformation pics in the morning.

 

[ballin2504]

Keep it up

 

[Ravenson]

7-13-23
Sleep 2100-0800 11hours

Fucking awesome day today, hit it as hard as I could. Tomorrow will be my 1 year transformation pictures will try to post them tomorrow. Off from the gym again until Sunday but will be doing fasted cardio Friday and Saturday.

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
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
618cal 11.3g carb 33.3g fat 122.8g protein

Dinner
12oz skinless boneless chicken breast
373cal 0g carb 2.7g fat 88g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Dinner macros
602cal 11.3g carb 24g fat 90.8g protein

Snack
Mint chocolate and peanut butter bar
290cal 25g carb 14g fat 16g 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
1934cal 67g carb 108g fat 229g protein

Exercise- Pull+Core
Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -70x12x5
Facepull 57.5x12x5
Lat Pulldown 120x10x5
Rev Pec Deck 115x12 120x12,12,10,10
Machine Arm Curl 90x12x5
Diverging row 100x12x5
DB Hammer Curl 22.5x12x5
DB Shrugs 45x12x5
Ez bar rev curl 40x12x5
DB Pullover 25x12x5
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 25mins
Stomach vac in sauna 7x30secs

 

[GHgut4life]

7-13-23
Sleep 2100-0800 11hours

Fucking awesome day today, hit it as hard as I could. Tomorrow will be my 1 year transformation pictures will try to post them tomorrow. Off from the gym again until Sunday but will be doing fasted cardio Friday and Saturday.

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
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
618cal 11.3g carb 33.3g fat 122.8g protein

Dinner
12oz skinless boneless chicken breast
373cal 0g carb 2.7g fat 88g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Dinner macros
602cal 11.3g carb 24g fat 90.8g protein

Snack
Mint chocolate and peanut butter bar
290cal 25g carb 14g fat 16g 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
1934cal 67g carb 108g fat 229g protein

Exercise- Pull+Core
Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -70x12x5
Facepull 57.5x12x5
Lat Pulldown 120x10x5
Rev Pec Deck 115x12 120x12,12,10,10
Machine Arm Curl 90x12x5
Diverging row 100x12x5
DB Hammer Curl 22.5x12x5
DB Shrugs 45x12x5
Ez bar rev curl 40x12x5
DB Pullover 25x12x5
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 25mins
Stomach vac in sauna 7x30secs

@Ravenson cant wait for your transformation pics

 

[CEO]

bros get them pics up

 

[ROIDDERS]

keep this up top

 

[MONSTRO]

respect for you pushing so long

 

[2Thick]

heart of a champion right there

 

[e2]

g2g log man

 

[StevenDarwinMD]

APPROVED LOG

 

[chesty]

im excited for your pics

 

[SteveSmi]

much respect to your committment

 

[25homes]

7-13-23
Sleep 2100-0800 11hours

Fucking awesome day today, hit it as hard as I could. Tomorrow will be my 1 year transformation pictures will try to post them tomorrow. Off from the gym again until Sunday but will be doing fasted cardio Friday and Saturday.

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
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
618cal 11.3g carb 33.3g fat 122.8g protein

Dinner
12oz skinless boneless chicken breast
373cal 0g carb 2.7g fat 88g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Dinner macros
602cal 11.3g carb 24g fat 90.8g protein

Snack
Mint chocolate and peanut butter bar
290cal 25g carb 14g fat 16g 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
1934cal 67g carb 108g fat 229g protein

Exercise- Pull+Core
Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -70x12x5
Facepull 57.5x12x5
Lat Pulldown 120x10x5
Rev Pec Deck 115x12 120x12,12,10,10
Machine Arm Curl 90x12x5
Diverging row 100x12x5
DB Hammer Curl 22.5x12x5
DB Shrugs 45x12x5
Ez bar rev curl 40x12x5
DB Pullover 25x12x5
Machine Crunch 100x20x5
Machine Back Ext. 85x20x5
Machine Obliques 120x20x5
Sauna 25mins
Stomach vac in sauna 7x30secs

nice update bro

 

[BodyMonster34]

bro nice one, yo good man

 

[Topps_Baseball88]

Great update brother

 

[ballin2504]

Looking good big guy

 

[Mobster]

Looking forward to the photos

 

[Ravenson]

Alright here is the 1 year transformation pics. I’m overall fairly happy with it and know I haven’t been hitting as hard as I could in a lot of areas due to recovering from injury. Please feel free to critique away and tell me what I can do to make some improvements

 

[Ravenson]

Hopefully it uploads this time

 

[ballin2504]

Hopefully it uploads this time

Still don’t see em