Approved Log My recomp cycle log

[Ravenson]

@Ravenson you were doing well but I see now carbs back up and fats down
going to drop the carbs and up the fats?

Yeah that will be corrected tomorrow.

 

[2Thick]

good lets see tomorrow new carbs

 

[e2]

g2g you doing it

 

[StevenDarwinMD]

APPROVED LOG

 

[chesty]

always making fast changes nice

 

[CEO]

bros pump up top

 

[Topps_Baseball88]

Keep grinding log bump log respect love seeing it brother

 

[Mobster]

Good luck with the surgery

 

[25homes]

6-08-23

Sleep 2130-0700 9.5hrs

Great day today, still no strange shin pumps. Had a late afternoon workout so wasn’t fasted today. I know I didn’t do great in the carb world but will get them back down tomorrow. 2 surgeries next week so may not have another update til Wednesday or so.

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

Diet

Breakfast
Coffee w/cream
70cal 10g carb 3g fat
5oz air fried chicken breast
156cal 0g carb 1.1g fat 36.7g protein
Power waffles
230cal 24g carb 11g fat 12g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Breakfast macros
666cal 67.5g carb 15.1g fat 68.7g protein



Lunch
Peppercorn and pesto Jack sandwich
450cal 46g carb 11g fat 40g protein

Second Lunch
2% Milk protein shake
484cal 36g carb 12.8g fat 59.3g protein



Dinner
12oz fried chicken tenders
460cal 20g carb 18g fat 46g protein
Sweet potato fries
140cal 21g carb 6g fat 1g protein
Dinner macros
600cal 41g carb 24g fat 47g 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
Pre/Post/EFAs macros
218cal 10g carb 19g fat 0g protein



Day macros
2497cal 200g carb 89g fat 215g protein


Exercise- Alt Push+Core
(weight/reps/sets)
Fasted Cardio treadmill 65m 4.53mi avg hr 127
flat DB press 40x12x5
Seated dips 150x12x5
Stand DB press 30x12x2 30x10x2 30x8
Tri push down ropes 27.5x12x5
Cable crossover 20.5x12x5
Mach Lat raise 70x12 60x12x4
BB skull crushers 60x12,12,12,10,10
DB Alter Front Raise 22.5x12x5
Face pull 42.7x15x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
In-sauna stomach vacs 5x30secs

thats a solid update

 

[ballin2504]

Hope the surgery goes well

 

[ballin2504]

Great update brother

 

[Ravenson]

6-09-23
Sleep 2230-0700 8.5hrs

Today was just cardio. Think I fixed the diet though. Hopefully that is. Last update until probably Wednesday next week after the surgeries. Weekends are for family and the Gods, though I will get a 10mi weighted ruck in on Saturday and will do 60 min fasted walk on Sunday.

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

Diet
Breakfast
70cal 10g carb 3g fiber

Lunch
Grilled Chicken Broccoli Alfredo
320cal 10g carb 8.5g fat 50g protein

Second Lunch
Water Based Protein Shake
240cal 12g carb 3.5g fat 43g protein

Dinner
13oz pork tenderloin
422cal 0g carb 13g fat 130g protein
Bacon chicken breast spinach parm stuffed
370cal 5g carb 23g fat 39g protein
1c mashed potato
190cal 27g carb 8g fat 3g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1210cal 65.5g carb 44.3g fat 194.5g protein


Snack
Smoked ham and cheddar (no bread)
219cal .6g carb 11.2g fat 35.2g 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
Pre/Post/EFAs macros
218cal 10g carb 19g fat 0g protein

Day macros
2356cal 108g carb 97g fat 322g protein

Exercise
60 misc fasted cardio (pushed mowed an acre of 2 ft tall grass
60min 4.0 mph fasted walk

 

[Ravenson]

Thank you to those well wishes for the surgery. It should be smooth, more of a procedure really, just putting stem cells and platelet rich plasma in my elbow to help with some distal tendonitis

 

[BigArms42]

Thank you to those well wishes for the surgery. It should be smooth, more of a procedure really, just putting stem cells and platelet rich plasma in my elbow to help with some distal tendonitis

@Ravenson i hope your surgery goes well we are rooting for you

 

[CEO]

bros i know you'll recover be strong

 

[ROIDDERS]

dont stop the pump even post

 

[chesty]

i want to see you recover fast

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

g2g log
you will be good

 

[MONSTRO]

respect for your log and you still pushing the cardio