Approved Log My recomp cycle log

[Ravenson]

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

Yeah it really is. Even before Covid when I did drink a little bit, I only ever had 2 beers a month at a social outing my wife and I go to. Smoking unfortunately I did for nearly 30 years before I quit 7 months ago.

 

[Ravenson]

Also to everyone saying I’m not getting enough protein and fats. I fully understand that this recomp is probably going to take 4-6 cycles over the course of 2 years. I started this phase of the recomp at 20%bf and want to cut down to around 12-15% before doing a bulk cycle about 3 months after this cycle ends. So I’m trying to get around a gram per pound of protein just to maintain as much lean mass as I can while the fat gets melted off. Once I go on bulk I will be getting 2g/lb protein. My mindset was it’s easier to bulk lean at lower BF%. Maybe I’m wrong about that and y’all can recommend changes. But the only way I know to cut fat is to be caloric deficit. So by my math at 210 I’m around 20% bf and to be at 15% I would need to cut down to 185lbs. So 25lbs to lose basically.

 

[ballin2504]

Awesome log. Keep us updated

 

[SteveSmi]

solid workout again

 

[BodyMonster34]

bro need more steak in diet

 

[Ravenson]

bro need more steak in diet

I’m prone to Hyperlipidemia so on cycle I try to avoid red meat and stick to lower cholesterol foods like fish, chicken and Turkey. Because I’m always learning new things, what is it that red meat does that leaner meats don’t?

 

[going2cycle]

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

@Ravenson you're increasing fats and protein that's correct. But I don't see any omega 3 fats no fish oil when is this coming in?

 

[going2cycle]

Also to everyone saying I’m not getting enough protein and fats. I fully understand that this recomp is probably going to take 4-6 cycles over the course of 2 years. I started this phase of the recomp at 20%bf and want to cut down to around 12-15% before doing a bulk cycle about 3 months after this cycle ends. So I’m trying to get around a gram per pound of protein just to maintain as much lean mass as I can while the fat gets melted off. Once I go on bulk I will be getting 2g/lb protein. My mindset was it’s easier to bulk lean at lower BF%. Maybe I’m wrong about that and y’all can recommend changes. But the only way I know to cut fat is to be caloric deficit. So by my math at 210 I’m around 20% bf and to be at 15% I would need to cut down to 185lbs. So 25lbs to lose basically.

@Ravenson eating fat will not make you fat. You need fat to help you lean out.

Lets see a face blurred picture, we want to see it.

 

[Ravenson]

@Ravenson you're increasing fats and protein that's correct. But I don't see any omega 3 fats no fish oil when is this coming in?

Sorry the fish oils are listed, look under pre/post workout and they are listed there. Starting tomorrow I’m going to double all omegas which should give me about and extra 8g EFAs

@Ravenson eating fat will not make you fat. You need fat to help you lean out.

Lets see a face blurred picture, we want to see it.

there is a picture posted around the bottom of the first page of the log. Sorry only thing I took at the start of cycle.

 

[CEO]

bros you on the right track now lets see you cut carbs to 100grams

 

[Ravenson]

bros you on the right track now lets see you cut carbs to 100grams

I can’t do that, I wish I could but if I get less than 150g my sugars tank to the 50s

 

[ROIDDERS]

in a recomp you do need to push the protein higher
and capsule based fish oil is a waste, you need to get liquid fish oil

 

[Ravenson]

in a recomp you do need to push the protein higher
and capsule based fish oil is a waste, you need to get liquid fish oil

Understood I’ll order some right away. Any brand recommendations?

 

[MONSTRO]

respect for your log Im thinking you missing lots of omega 3s

 

[2Thick]

I use any brand thats distilled fish oil try that

 

[e2]

Understood I'll order some right away. Any brand recommendations?

get distilled fish oil no heavy metals

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

i'm all for you making the diet changes, right now your carbs too high

 

[QuadSweep]

I agree with @Ulter modify your carb intake to be below 100grams lets start tomorrow

 

[Mobster]

No cream in my coffee