Approved Log My recomp cycle log

[Ulter]

Pork tastes really good smoked.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

Nice job on that sleep as well. You are recovering well

 

[2Thick]

GOAT update, can you post today?

 

[Vadim Fedorov]

We don't eat much pork in my country mostly chicken.

 

[MONSTRO]

Pork is a dirty animal. I won't eat it. I stick to red meat and chicken and turkey.

 

[JasonPriest]

Nice job sticking to clean eating and staying away from sugar.

 

[BodyMonster34]

bro nice natural ranch diet the best

 

[QuadSweep]

Smart choice of avoiding chips and candy. That stuff is a killer on the gut health.

 

[Ravenson]

bros pork sound good, hope you bbq'd it

Air fryer always, no added oil. 24 mins for a 12oz and it is so tender and juicy.

 

[Ravenson]

What are you up to for this week any goals?

so my next two week goal is to get down that last 4-5 pounds and really start seeing some ab definition. Other than that I want to keep hitting my 5-10lbs weight increase per exercise per week. I find that with smaller goals I’m able to hit them more often and the motivation boost is just insane.

 

[ballin2504]

Your diet looks good

 

[BigArms42]

Air fryer always, no added oil. 24 mins for a 12oz and it is so tender and juicy.

@Ravenson love my air fryer its the best

so my next two week goal is to get down that last 4-5 pounds and really start seeing some ab definition. Other than that I want to keep hitting my 5-10lbs weight increase per exercise per week. I find that with smaller goals I’m able to hit them more often and the motivation boost is just insane.

@Ravenson keep that goal in mind I think you can drop 10lbs easy

 

[25homes]

9-16-23
Sleep 2000-0630 10.5 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
425g Beef chili
785cal 32g carb 48.2g fat 53.2g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
985cal 59.5g carb 48.2g fat 73.2g protein

Second lunch
400g Beef Lentil Soup
360cal 39g carb 10g fat 28g protein

Dinner
12oz Pork tenderloin
480cal 0g carb 18g fat 72g protein
Avocado Spread (homemade)
228cal 11.3g carb 21.3g fat 2.8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
908cal 38.8g carb 39.3g fat 94.8g 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
2758cal 157g carb 142g fat 196g protein

Exercise- Alt leg (snap fit)
Fasted Cardio tread 50min
DB Goblet squats 50x20x3
DB Standing calf raise 50*2x20x3
DB RDL 30*2x20x3
Hip Abductors 115x20 125x15x2
Hip adductors 190x20x3
Leg extensions 110x20x3
Seated leg curl 110x20x3
Cable glute KB (mach unavailable)
Hip thrusts 135x10x3
Seated calf raises 100x20x3

9-14-23
Sleep 2100-0630 9.5hours

Exercise- weak point (LA Fit)
Decline cable cross 30x12x5
Wide grip lat Pulldown 145x10 130x10x4
BB bent over row 135x10x5
BB high row (to overhead) 45x12x4 55xx10
Mach Crunch 110x20x5
Mach Obs 120x20x5

nice update here bro

 

[Topps_Baseball88]

Keep the eye on the prize get the diet dialed in and u will do great.

 

[Ravenson]

9-20-23
Sleep 2100-0700 10hours

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

Diet

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

Lunch
500g Beef Chili
876cal 32.2g carb 51.7g fat 56.9g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
1076cal 59.7g carb 51.7g fat 76.9g protein

Second Lunch
10oz Pork Tenderloin
400cal 0g carb 15g fat 60g protein

Dinner
15oz Pork Tenderloin
600cal 0g carb 22.5g fat 90g protein
Mac and cheese
340cal 43g carb 11.5g fat 13g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1140cal 70.5g carb 34g fat 123g 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
3121cal 150g carb 151g fat 259g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 50mins
Asst Pull up -95x12x5
Facepull 120x10x5
Cable Curl 75x12x5
BB Bent over row 135x12x3 145x8,10
BB high row (to overhead) 55x10x5
DB Shrug 55x12x5
Rev pec Deck 120x12x5
DB Hammer Curl 30x12x5
Seated row 135x12x5 (2pro 2nuet 1sup)
Lat Pulldown 150x12x5
DB Pullover 35x12x5
Dead hang 5x15secs (use chalk)
Rev Ez bar curl 45x12x2
Mach Arm Curl 85x8x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9-17-23

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 50min avg hr 122
Flat DB press 60x12,12,12,11,7
Seated dips 145x12,13,10,8,8
Standing DB press 35x12,12,10,10,10
Cable overhead ext 65x12x5
Pec deck fly 175x12x4 190x8
DB Lat raise 25x12x5
Decline Cable Cross 40x12x5
Tri push down rope 85x12x5
DB Alter Front Raise 20x12x5 moved down to fix
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

 

[SteveSmi]

Good diet and training update once again.

 

[going2cycle]

9-20-23
Sleep 2100-0700 10hours

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

Diet

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

Lunch
500g Beef Chili
876cal 32.2g carb 51.7g fat 56.9g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Lunch Macros
1076cal 59.7g carb 51.7g fat 76.9g protein

Second Lunch
10oz Pork Tenderloin
400cal 0g carb 15g fat 60g protein

Dinner
15oz Pork Tenderloin
600cal 0g carb 22.5g fat 90g protein
Mac and cheese
340cal 43g carb 11.5g fat 13g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1140cal 70.5g carb 34g fat 123g 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
3121cal 150g carb 151g fat 259g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 50mins
Asst Pull up -95x12x5
Facepull 120x10x5
Cable Curl 75x12x5
BB Bent over row 135x12x3 145x8,10
BB high row (to overhead) 55x10x5
DB Shrug 55x12x5
Rev pec Deck 120x12x5
DB Hammer Curl 30x12x5
Seated row 135x12x5 (2pro 2nuet 1sup)
Lat Pulldown 150x12x5
DB Pullover 35x12x5
Dead hang 5x15secs (use chalk)
Rev Ez bar curl 45x12x2
Mach Arm Curl 85x8x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

9-17-23

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 50min avg hr 122
Flat DB press 60x12,12,12,11,7
Seated dips 145x12,13,10,8,8
Standing DB press 35x12,12,10,10,10
Cable overhead ext 65x12x5
Pec deck fly 175x12x4 190x8
DB Lat raise 25x12x5
Decline Cable Cross 40x12x5
Tri push down rope 85x12x5
DB Alter Front Raise 20x12x5 moved down to fix
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

@Ravenson can you push up the treadmill to 60min? you're close at 50min now

 

[Mobster]

Why no breakfast?

 

[Ravenson]

Why no breakfast?

Just never been a breakfast person, and regardless of what I eat if it is after about 11am then it’s called lunch. More of a time of day thing than a type of food thing.