Approved Log My recomp cycle log

[25homes]

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

great update my friend

 

[Ravenson]

No cream in my coffee

Yeah I’d rather just skip the coffee than drink it without cream. Never been a big coffee guy anyways but started drinking it when I met my wife about 13 years ago.

 

[Ravenson]

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

l will see what I can do to lower carbs. 40-60g of the carbs are fiber. However I am hypoglycemic so may have to add in glucose pills at that low of carb intake. I have tired less than 100g before but always feel completely fatigued and blood sugars go down to low 50s high 40s

 

[RoySimpson]

Keep the log coming !!!

 

[ballin2504]

Diets looking good

 

[BigArms42]

l will see what I can do to lower carbs. 40-60g of the carbs are fiber. However I am hypoglycemic so may have to add in glucose pills at that low of carb intake. I have tired less than 100g before but always feel completely fatigued and blood sugars go down to low 50s high 40s

@Ravenson if you're hypoglycemic that's a problem with your insulin sensitivity. In fact, you should be going lower carbs and controlling your carb intake quiet a bit. You will be fatigued for a few weeks with low carbs but your body will make insulin more sensitive and you will feel better if you do it.

@SteveSmi I'll tag him in here, he will tell you more about insulin as he's an expert in fasting.

 

[SteveSmi]

l will see what I can do to lower carbs. 40-60g of the carbs are fiber. However I am hypoglycemic so may have to add in glucose pills at that low of carb intake. I have tired less than 100g before but always feel completely fatigued and blood sugars go down to low 50s high 40s

you have to get out of that rut of being a sugar addict. trust me i used to be the same way. it will take being uncomfortable for a couple weeks but you can break it

 

[Ravenson]

I’ll check with my endocrinologist just to make sure. I thought low blood sugar was because of insulin sensitivity and that sensitivity was a good thing. As far as sugar goes I don’t really get a ton, lots of veggies like broccoli and then loads of fiber carbs. I only drink diet sodas when I do have them other than a single ginger ale every night to aid with digestion. I don’t really eat candy or other sweets. But let me see what I can do to cut more out.

you have to get out of that rut of being a sugar addict. trust me i used to be the same way. it will take being uncomfortable for a couple weeks but you can break it

 

[Ravenson]

5-11-23

Sleep pervious night 9 hours 2100-0600
All caloric intake is from 12pm to 6pm
(Other than coffee and supps at 6am)
Diet

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



Lunch
Air fried Chicken Breast Nuggets 10
320cal 30g carb 8g fat 30g protein
Ketchup 3tbsp
60cal 15g carb 0g fat 0g protein
Lunch Macros
380cal 45g carb 8g fat 30g protein



Second Lunch
Skim protein shake
380cal 31g carb 1.5g fat 59g protein
Second lunch macros
380cal 31g carb 1.5g fat 59g protein



Dinner
12oz air fried chicken breast sandwich w/Swiss
460cal 20g carb 18g fat 46g protein
Sweet potato fries 7oz
140cal 21g carb 6g fat 1g protein

Dinner macros
660cal 82g carb 23g fat 33g protein

Snack
Ginger ale
140cal 37g carb 0g fat 0g protein

Pre/post-workout
Raw pump 2 scoops
Raw pump2 1 scoop

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Flax seed oil 80cal 8g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Pre/Post/EFA macros
298cal 10g carb 27g fat 0g protein

Day macros
1880cal 182g carb 62g fat 122g protein

Fluid Intake
250oz H2O

Added sublingual 10mg var (training days only)

Exercise- Pull+Core
Morning
Fasted Cardio Walk/Jog 5km 00:43:10
Afternoon
Cardio Treadmill 40mins 2.55mi
Weight assisted pull-ups 130x12x5
Lat Pulldown 90x12x5
Rev Pec Deck 85x10x5
Machine Arm Curl 70x12x5
Diverging row 70x12x5 (2 nuet 2 pro 1sup)
DB Hammer Curl 15x12x5
DB Shrugs 30x12x5
DB Side Bends 30x12x5
High/Low planks 5sets 1min/set
Side plank 5sets per side 1min/set
Sauna 20mins at 170°

 

[Ravenson]

Todays diet was crap I know, the wife and I had a social meetup and I got what appeared to be the cleanest item on the menu and that wasn’t deep fat fried. Also added Anavar in pre-workout sublingual. Gonna do this on workout days only until I fully add Var to cycle in about 4 more weeks.

 

[Mobster]

Listen to our recomp podcasts

 

[sambee38]

5-11-23

Sleep pervious night 9 hours 2100-0600
All caloric intake is from 12pm to 6pm
(Other than coffee and supps at 6am)
Diet

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



Lunch
Air fried Chicken Breast Nuggets 10
320cal 30g carb 8g fat 30g protein
Ketchup 3tbsp
60cal 15g carb 0g fat 0g protein
Lunch Macros
380cal 45g carb 8g fat 30g protein



Second Lunch
Skim protein shake
380cal 31g carb 1.5g fat 59g protein
Second lunch macros
380cal 31g carb 1.5g fat 59g protein



Dinner
12oz air fried chicken breast sandwich w/Swiss
460cal 20g carb 18g fat 46g protein
Sweet potato fries 7oz
140cal 21g carb 6g fat 1g protein

Dinner macros
660cal 82g carb 23g fat 33g protein

Snack
Ginger ale
140cal 37g carb 0g fat 0g protein

Pre/post-workout
Raw pump 2 scoops
Raw pump2 1 scoop

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Flax seed oil 80cal 8g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Pre/Post/EFA macros
298cal 10g carb 27g fat 0g protein

Day macros
1880cal 182g carb 62g fat 122g protein

Fluid Intake
250oz H2O

Added sublingual 10mg var (training days only)

Exercise- Pull+Core
Morning
Fasted Cardio Walk/Jog 5km 00:43:10
Afternoon
Cardio Treadmill 40mins 2.55mi
Weight assisted pull-ups 130x12x5
Lat Pulldown 90x12x5
Rev Pec Deck 85x10x5
Machine Arm Curl 70x12x5
Diverging row 70x12x5 (2 nuet 2 pro 1sup)
DB Hammer Curl 15x12x5
DB Shrugs 30x12x5
DB Side Bends 30x12x5
High/Low planks 5sets 1min/set
Side plank 5sets per side 1min/set
Sauna 20mins at 170°

@Ravenson try to stay away from sweet drinks. Get a muscle milk shape premade so you can drink any time, you can get a lot of those premade shakes that are cold and taste good.

 

[Ravenson]

Listen to our recomp podcasts

What’s the name of the podcast?

 

[25homes]

5-11-23

Sleep pervious night 9 hours 2100-0600
All caloric intake is from 12pm to 6pm
(Other than coffee and supps at 6am)
Diet

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



Lunch
Air fried Chicken Breast Nuggets 10
320cal 30g carb 8g fat 30g protein
Ketchup 3tbsp
60cal 15g carb 0g fat 0g protein
Lunch Macros
380cal 45g carb 8g fat 30g protein



Second Lunch
Skim protein shake
380cal 31g carb 1.5g fat 59g protein
Second lunch macros
380cal 31g carb 1.5g fat 59g protein



Dinner
12oz air fried chicken breast sandwich w/Swiss
460cal 20g carb 18g fat 46g protein
Sweet potato fries 7oz
140cal 21g carb 6g fat 1g protein

Dinner macros
660cal 82g carb 23g fat 33g protein

Snack
Ginger ale
140cal 37g carb 0g fat 0g protein

Pre/post-workout
Raw pump 2 scoops
Raw pump2 1 scoop

Fatty acid supps
Fish oil 80cal 8g fat
Lecithin 40cal 4g fat
CLA 40cal 3.2g fat .7g protein
Pumpkin oil 18cal 2g fat
Flax seed oil 80cal 8g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Pre/Post/EFA macros
298cal 10g carb 27g fat 0g protein

Day macros
1880cal 182g carb 62g fat 122g protein

Fluid Intake
250oz H2O

Added sublingual 10mg var (training days only)

Exercise- Pull+Core
Morning
Fasted Cardio Walk/Jog 5km 00:43:10
Afternoon
Cardio Treadmill 40mins 2.55mi
Weight assisted pull-ups 130x12x5
Lat Pulldown 90x12x5
Rev Pec Deck 85x10x5
Machine Arm Curl 70x12x5
Diverging row 70x12x5 (2 nuet 2 pro 1sup)
DB Hammer Curl 15x12x5
DB Shrugs 30x12x5
DB Side Bends 30x12x5
High/Low planks 5sets 1min/set
Side plank 5sets per side 1min/set
Sauna 20mins at 170°

That is a great workout

 

[Ravenson]

5-12-23

Sleep 8.5 hours 2230-0700
Today is a body weight day focused on getting maximum stretch in the upper body muscle groups. This should include 1 hour of training on TRX suspension system and 1 hour yoga.
Day will also include myofascial release work.
All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)



Diet

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

Lunch
Turkey ham wrap w/Greek yogurt ranch
242cal 24g carb 10.6g fat 22.2g protein
Lunch Macros
242cal 24g carb 10.6g fat 22.2g protein

Second Lunch
Cane’s chicken strips 7.2oz
520cal 20g carb 24g fat 52g protein
Half piece Texas toast
60cal 8.5g carb 2.2g fat 2.5g protein
Canes sauce
190cal 6g carb 19g fat 0g protein
Second lunch macros
834cal 34.5g carb 45.2g fat 54.5g protein

Dinner
10oz Pork Tenderloin
325cal 0g carb 10g fat 100g protein
5pm Yukon gold potato no toppings
105cal 25g carb 0g fat 3g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
660cal 58.5g carb 10.3g fat 125g 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
Flax seed oil 80cal 8g fat
Total Omega liquid 2tbsp 120cal 10g carb 9g fat
Pre/Post/EFAs Macros
298cal 10g carb 27g fat 0g protein

Day macros
2124cal 141g carb 97g fat 215g protein

 

[Masonic Bodybuilder]

Definitely follow the podcast my guy

 

[ballin2504]

Great workout.

 

[Ravenson]

Definitely follow the podcast my guy

What’s it called?

 

[ballin2504]

What’s it called?

Evolutionary.org podcast
Go to

Podcasts

Podcasts

www.evolutionary.org

 

[Ravenson]

Evolutionary podcasts

Thanks mate.