Approved Log My recomp cycle log

[GHgut4life]

Thanks mate.

@Ravenson go here

Podcasts

Podcasts

www.evolutionary.org

you can get it on your phone and listen

 

[Masonic Bodybuilder]

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

100% agree!!!

 

[Ravenson]

5-15-24

Sleep 9.5 hours 1030-0800
The last two days were rest days.

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
Cajun Ranch Fish Tacos
468cal 14g carb 12.5g fat 75g protein
Lunch Macros
468cal 14g carb 12.5g fat 75g protein

Second Lunch
Mint chocolate chip protein shake (no milk)
240cal 12g carb 3.5g fat 43g protein
Second lunch macros
240cal 12g carb 3.5g fat 43g protein

Dinner
Blacken Mahi Mahi 5oz
260cal 0.5g carb 17g fat 25g protein
Whole Grain Medley Rice & Quinoa
150cal 29.5g carb 2.2g fat 3g protein
2.5 cups Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
610cal 57.5g carb 19.2g fat 48g protein

Snack
Chewy Protein Bar (Intra-workout)
190cal 15g carb 12g fat 10g protein
Mint chocolate chip protein shake (no milk)
240cal 12g carb 3.5g fat 43g 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
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
1926cal 114g carb 68g fat 209g protein

Water intake 250oz

Exercise
Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.2mi 4mph
Converging Chest Press 115x10,8 105x10x3
Seated dips 140x12x5
Overhead press 50x12x2 50x10x3
Fly machine 90x12x5
Tricep extension 130x15x5
Machine Lat Raise 92.5x12x5
Machine Crunch 90x20x5
Machine Back Ext. 70x20x5
Machine Obliques 125x20x5
Sauna 20mins @ 175°

 

[SteveSmi]

this is a great log truly

 

[going2cycle]

5-15-24

Sleep 9.5 hours 1030-0800
The last two days were rest days.

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
Cajun Ranch Fish Tacos
468cal 14g carb 12.5g fat 75g protein
Lunch Macros
468cal 14g carb 12.5g fat 75g protein

Second Lunch
Mint chocolate chip protein shake (no milk)
240cal 12g carb 3.5g fat 43g protein
Second lunch macros
240cal 12g carb 3.5g fat 43g protein

Dinner
Blacken Mahi Mahi 5oz
260cal 0.5g carb 17g fat 25g protein
Whole Grain Medley Rice & Quinoa
150cal 29.5g carb 2.2g fat 3g protein
2.5 cups Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
610cal 57.5g carb 19.2g fat 48g protein

Snack
Chewy Protein Bar (Intra-workout)
190cal 15g carb 12g fat 10g protein
Mint chocolate chip protein shake (no milk)
240cal 12g carb 3.5g fat 43g 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
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
1926cal 114g carb 68g fat 209g protein

Water intake 250oz

Exercise
Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.2mi 4mph
Converging Chest Press 115x10,8 105x10x3
Seated dips 140x12x5
Overhead press 50x12x2 50x10x3
Fly machine 90x12x5
Tricep extension 130x15x5
Machine Lat Raise 92.5x12x5
Machine Crunch 90x20x5
Machine Back Ext. 70x20x5
Machine Obliques 125x20x5
Sauna 20mins @ 175°

@Ravenson flaxseed oil can be very estrogenic, you should stick to fish oil if you want healthy omega 3 fats

total omega liquid all mixed? or you can get fish oil separate?

 

[CEO]

bros detailed updates keep them up

 

[ROIDDERS]

stay away from flaxseed imo

 

[MONSTRO]

log respect keep training hard

 

[Vadim Fedorov]

i like your training volume

 

[2Thick]

fasted cardio! yes do it more

 

[e2]

g2g log and you added cardio

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

try to get solo fish oil no flax

 

[QuadSweep]

fish oil no flaxseed is the key
and cardio addition perfect

 

[Ravenson]

Thanks everyone on the encouragement and the tips. I’ll find some fish oil only liquid.

 

[Mobster]

Lots of good info

 

[25homes]

5-15-24

Sleep 9.5 hours 1030-0800
The last two days were rest days.

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
Cajun Ranch Fish Tacos
468cal 14g carb 12.5g fat 75g protein
Lunch Macros
468cal 14g carb 12.5g fat 75g protein

Second Lunch
Mint chocolate chip protein shake (no milk)
240cal 12g carb 3.5g fat 43g protein
Second lunch macros
240cal 12g carb 3.5g fat 43g protein

Dinner
Blacken Mahi Mahi 5oz
260cal 0.5g carb 17g fat 25g protein
Whole Grain Medley Rice & Quinoa
150cal 29.5g carb 2.2g fat 3g protein
2.5 cups Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
610cal 57.5g carb 19.2g fat 48g protein

Snack
Chewy Protein Bar (Intra-workout)
190cal 15g carb 12g fat 10g protein
Mint chocolate chip protein shake (no milk)
240cal 12g carb 3.5g fat 43g 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
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
1926cal 114g carb 68g fat 209g protein

Water intake 250oz

Exercise
Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.2mi 4mph
Converging Chest Press 115x10,8 105x10x3
Seated dips 140x12x5
Overhead press 50x12x2 50x10x3
Fly machine 90x12x5
Tricep extension 130x15x5
Machine Lat Raise 92.5x12x5
Machine Crunch 90x20x5
Machine Back Ext. 70x20x5
Machine Obliques 125x20x5
Sauna 20mins @ 175°

Man if I could get anywhere near that amount of sleep ID grow serious....Im luck to get 4-5hr a night

 

[Ravenson]

Man if I could get anywhere near that amount of sleep ID grow serious....Im luck to get 4-5hr a night

I take a shit load of stuff to help with sleep. GABA, l-dopa, muscle relaxers, 3 Benadryl, 5mg melatonin and typically a 25mg HHC gummy.

 

[going2cycle]

I take a shit load of stuff to help with sleep. GABA, l-dopa, muscle relaxers, 3 Benadryl, 5mg melatonin and typically a 25mg HHC gummy.

@Ravenson that's a lot I hope you're sleeping well

 

[ballin2504]

Love how detailed your logs are