Approved Log My recomp cycle log

[Ravenson]

5-26-23



Been a rough two days on diet and exercise but I was able to get fasted cardio in both days and rough estimate I was able to stay relatively with in my macros, though I’m sure carbs were higher than ideal. Diet still gonna be difficult today, have a 2 hour drive to a dermatology appt.

Diet was shit, can’t say much about it. Will be back on point starting tomorrow though.

Does anyone on here live in a hot area (I’m in south texas) and have experience with keeping food prep cold in the heat? I could do dry ice I guess but seems like that wouldn’t be cost effective. I’m fully expecting this summer to be around 112° most days.


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
Pre/Post/EFAs macros (not counted in daily)
218cal 10g carb 19g fat 0g protein

Exercise-Legs
cardio Tread 65m 4.5mi avg HR 12
Hip abduct 85x12x3 90x15x2
Calf press 75x15x6 Normal Mach OOS
Free motion calf machine 300x15x5
Leg press 190x15x5
Hip add 160x15x5
Leg ex 110x15x5
Seated leg curl 100x15x5
Glute 55x15x3 65x15x2
Sauna 20mins
In sauna stomach vacs 7x30secs

 

[sambee38]

5-26-23



Been a rough two days on diet and exercise but I was able to get fasted cardio in both days and rough estimate I was able to stay relatively with in my macros, though I’m sure carbs were higher than ideal. Diet still gonna be difficult today, have a 2 hour drive to a dermatology appt.

Diet was shit, can’t say much about it. Will be back on point starting tomorrow though.

Does anyone on here live in a hot area (I’m in south texas) and have experience with keeping food prep cold in the heat? I could do dry ice I guess but seems like that wouldn’t be cost effective. I’m fully expecting this summer to be around 112° most days.


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
Pre/Post/EFAs macros (not counted in daily)
218cal 10g carb 19g fat 0g protein

Exercise-Legs
cardio Tread 65m 4.5mi avg HR 12
Hip abduct 85x12x3 90x15x2
Calf press 75x15x6 Normal Mach OOS
Free motion calf machine 300x15x5
Leg press 190x15x5
Hip add 160x15x5
Leg ex 110x15x5
Seated leg curl 100x15x5
Glute 55x15x3 65x15x2
Sauna 20mins
In sauna stomach vacs 7x30secs

@Ravenson even in a hard day you got cardio in, well done

 

[SteveSmi]

keep grinding

 

[CEO]

bros keep the cardio up

 

[ROIDDERS]

never stop cardio you beast

 

[MONSTRO]

respect for the cardio push up

 

[e2]

g2g log of a champ

 

[StevenDarwinMD]

APPROVED LOG

 

[25homes]

5-26-23



Been a rough two days on diet and exercise but I was able to get fasted cardio in both days and rough estimate I was able to stay relatively with in my macros, though I’m sure carbs were higher than ideal. Diet still gonna be difficult today, have a 2 hour drive to a dermatology appt.

Diet was shit, can’t say much about it. Will be back on point starting tomorrow though.

Does anyone on here live in a hot area (I’m in south texas) and have experience with keeping food prep cold in the heat? I could do dry ice I guess but seems like that wouldn’t be cost effective. I’m fully expecting this summer to be around 112° most days.


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
Pre/Post/EFAs macros (not counted in daily)
218cal 10g carb 19g fat 0g protein

Exercise-Legs
cardio Tread 65m 4.5mi avg HR 12
Hip abduct 85x12x3 90x15x2
Calf press 75x15x6 Normal Mach OOS
Free motion calf machine 300x15x5
Leg press 190x15x5
Hip add 160x15x5
Leg ex 110x15x5
Seated leg curl 100x15x5
Glute 55x15x3 65x15x2
Sauna 20mins
In sauna stomach vacs 7x30secs

great update

 

[Masonic Bodybuilder]

Nice update man. I don't know of any specifics but I would look more into different containers to keep things cold that would work with regular ice.

 

[Topps_Baseball88]

Killing it with the updates

 

[Mobster]

Buy a plug in cooler

 

[ballin2504]

Great leg workout

 

[Tiger Salman Khan]

Keep killing it bro..........

 

[Ravenson]

5-30-23

Sleep 2100-0500 8hours
Entire workout today was fasted. Had been doing the same push day for about 8 weeks so decided to change it up today and did a nice dumbbell and cable alternate push day. Think it was 60 sets total in 1.5 hours.



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
Crispy Chicken Lettuce wrap
675cal 26g carb 50g fat 29g protein
Lunch Macros
675cal 26g carb 50g fat 29g 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
Blackened Mahi 5oz
260cal .5g carb 17g fat 25g protein
6 large shrimp
80cal 2g carb 2g fat 15g protein
Whole grain rice medley
150cal 29.5g carb 2.2g fat 3g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein

Dinner macros
690cal 59.5g carb 21.2g fat 63g protein

Snack
Skim protein shake
380cal 31g carb 1.5g fat 59g 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
Pre/Post/EFAs macros (not counted in daily)
218cal 10g carb 19g fat 0g protein

Day macros
2413cal 167g carb 96g fat 210g protein

Exercise - Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 30x12 35x12 40x12x3
Seated dips 150x10x5
Stand DB press 22.5x12 27.5x12,10,8,8
Tri push down ropes 27.5x12x5
Cable crossover 17.5x12x5
Egyptian Lat raise 12.5x10 10.5x10x
BB skull crushers 50x12 60x12,12,10,10
DB Alter Front Raise 20x12x3
Face pull 42.7x15x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

 

[SteveSmi]

good update man, you nailed it

 

[GHgut4life]

5-30-23

Sleep 2100-0500 8hours
Entire workout today was fasted. Had been doing the same push day for about 8 weeks so decided to change it up today and did a nice dumbbell and cable alternate push day. Think it was 60 sets total in 1.5 hours.



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
Crispy Chicken Lettuce wrap
675cal 26g carb 50g fat 29g protein
Lunch Macros
675cal 26g carb 50g fat 29g 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
Blackened Mahi 5oz
260cal .5g carb 17g fat 25g protein
6 large shrimp
80cal 2g carb 2g fat 15g protein
Whole grain rice medley
150cal 29.5g carb 2.2g fat 3g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein

Dinner macros
690cal 59.5g carb 21.2g fat 63g protein

Snack
Skim protein shake
380cal 31g carb 1.5g fat 59g 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
Pre/Post/EFAs macros (not counted in daily)
218cal 10g carb 19g fat 0g protein

Day macros
2413cal 167g carb 96g fat 210g protein

Exercise - Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 30x12 35x12 40x12x3
Seated dips 150x10x5
Stand DB press 22.5x12 27.5x12,10,8,8
Tri push down ropes 27.5x12x5
Cable crossover 17.5x12x5
Egyptian Lat raise 12.5x10 10.5x10x
BB skull crushers 50x12 60x12,12,10,10
DB Alter Front Raise 20x12x3
Face pull 42.7x15x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

@Ravenson fasted training is the key you keep pushing it

 

[BodyMonster34]

bro hit it harder tomorrow

 

[CEO]

bros recomp hard lean it

 

[ROIDDERS]

fasted training is best