Approved Log My recomp cycle log

[JasonPriest]

yes you will be 1000% improved by the end of this. keep going

 

[BodyMonster34]

bro ranch food the best, that is easy to do

 

[QuadSweep]

gotta make sure you are getting quality fats, carbs and protein. not junk food

 

[Ravenson]

gotta make sure you are getting quality fats, carbs and protein. not junk food

Try to eat pretty clean, very rarely eat out, don’t partake in sugary foods or drinks and stay away from anything in a Mylar or cellophane package (chips and candy).

 

[Masonic Bodybuilder]

Try to eat pretty clean, very rarely eat out, don’t partake in sugary foods or drinks and stay away from anything in a Mylar or cellophane package (chips and candy).

Another simple thing to always keep in mind is trying to go for single ingredient foods.

 

[starboy]

Try to eat pretty clean, very rarely eat out, don’t partake in sugary foods or drinks and stay away from anything in a Mylar or cellophane package (chips and candy).

@Ravenson mylar is poison i agree bro

 

[DillonAlexander]

Holy shit.. Ur log is alot better than mine.. Damn good job player

 

[Ravenson]

bro ranch food the best, that is easy to do

Dude you’re from Texas right? You know better than anyone that Texas ranch food is not clean. Corn bread and Chili and tortillas and barbacoa are the best but man I get fat on that stuff. I really work hard to keep my cholesterol in the normal ranges without the aid of meds so I have to really watch the tex-mex. Damn now I want some Chicken enchiladas verde.

 

[Ravenson]

thanks for getting those pics up! you are about 18% body fat. not bad

I’d say that’s a pretty fair analysis, using neck waist and height measurements (Navy BF calc) I came up with 16.6% and thought that was a little too low.

 

[ballin2504]

Midsection looking tighter

 

[BodyMonster34]

Dude you’re from Texas right? You know better than anyone that Texas ranch food is not clean. Corn bread and Chili and tortillas and barbacoa are the best but man I get fat on that stuff. I really work hard to keep my cholesterol in the normal ranges without the aid of meds so I have to really watch the tex-mex. Damn now I want some Chicken enchiladas verde.

bro don't fuck with texas ever! ha!

my ranch been in family for 300 years
always been organic. We grow fresh fruits vegetables and we raise our own cattle. We never feed our cattle corn or any of that Crap. Always fresh grass.

plus i got messican and native bloods in me. i know what real texas food all about. not these poosies that come out of state who think texas food all junk

 

[Ravenson]

bro don't fuck with texas ever! ha!

my ranch been in family for 300 years
always been organic. We grow fresh fruits vegetables and we raise our own cattle. We never feed our cattle corn or any of that Crap. Always fresh grass.

plus i got messican and native bloods in me. i know what real texas food all about. not these poosies that come out of state who think texas food all junk

Have 1000 acres in Rock Springs and 750 in Saba that my family has run cattle on since the 1820s so I get it. But still corn bread and chili and biscuits and gravy have always just made me fat if I live off that kind of food for too long.

 

[Topps_Baseball88]

Looking good

 

[Ravenson]

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

 

[SteveSmi]

Nice job, man. The best thing you did was get all that sleep. I wish I could sleep that long. I'm too hyper LOL.

 

[BigArms42]

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

@Ravenson love that pork tenderloin is my favorite

 

[Mobster]

What was breakfast??

 

[CEO]

bros pork sound good, hope you bbq'd it

 

[ROIDDERS]

Don't forget your chicken and turkey as well.

 

[chesty]

What are you up to for this week any goals?