Approved Log My recomp cycle log

[BigArms42]

Diet is basically staying the same as before. Boring as hell but pork tenderloin and avocado spread 2-3 times a day with a glass of milk at night. I’ve tried cutting the milk out but for some reason if I don’t have milk with dinner I’m up all night with food cravings. Not sure why.

@Ravenson your diet is not boring would be nice if you keep posting the diet and some light trainign so we can see especially why you have cravings
like how long fasting and so on
dont drop the log my bro

 

[Ravenson]

11-08-23

Tried a new meal today, runs my carbs a little higher than y’all probably want but it was super good. First day back on weights since shoulder pop, felt pretty good backed off weight about 20-30% for each. Over all felt good.

Sleep 2100-0700 10hours
All caloric intake is from 12pm-6pm

Diet
Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
Lunch Macros
640cal 46g carb 15.7g fat 78.3g protein

Second Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
4oz Avocado Spread (homemade)
183cal 9.1g carb 17g fat 2.3g protein
Second Macros
494cal 9.1g carb 19.2g fat 75.6g protein

Dinner
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 73.5g carb 15.7g fat 98.3g 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
2409cal 128g carb 97g fat 252g protein

Exercise - Alt Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125
Weight Training avg HR 115
Mach chest press 100x15x3
Assisted dips -100x15x3
Assisted Pull-up -100x15x3
Mach Overhead press 50x15x3
Pec deck fly 130x15x3
Overhead ext ropes 50x15x3
Cable Lat raise 15x12x3
Decline Cable Cross 30x15x3
Cable Front Raise 40x12x3
Mach Crunch 110x20x5
KB Side Bends 25x20x5
Mach Back Ext 100x20x5

 

[RealQuadzilla40]

11-08-23

Tried a new meal today, runs my carbs a little higher than y’all probably want but it was super good. First day back on weights since shoulder pop, felt pretty good backed off weight about 20-30% for each. Over all felt good.

Sleep 2100-0700 10hours
All caloric intake is from 12pm-6pm

Diet
Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
Lunch Macros
640cal 46g carb 15.7g fat 78.3g protein

Second Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
4oz Avocado Spread (homemade)
183cal 9.1g carb 17g fat 2.3g protein
Second Macros
494cal 9.1g carb 19.2g fat 75.6g protein

Dinner
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 73.5g carb 15.7g fat 98.3g 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
2409cal 128g carb 97g fat 252g protein

Exercise - Alt Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125
Weight Training avg HR 115
Mach chest press 100x15x3
Assisted dips -100x15x3
Assisted Pull-up -100x15x3
Mach Overhead press 50x15x3
Pec deck fly 130x15x3
Overhead ext ropes 50x15x3
Cable Lat raise 15x12x3
Decline Cable Cross 30x15x3
Cable Front Raise 40x12x3
Mach Crunch 110x20x5
KB Side Bends 25x20x5
Mach Back Ext 100x20x5

@Ravenson i see you doing higher carbs thats good add some blueberries if you can that will help

on the training you're actually hardcore push it

 

[Mobster]

That's a LOT of fatty acids etc

 

[SteveSmi]

nice update you are grinding right along

 

[25homes]

11-08-23

Tried a new meal today, runs my carbs a little higher than y’all probably want but it was super good. First day back on weights since shoulder pop, felt pretty good backed off weight about 20-30% for each. Over all felt good.

Sleep 2100-0700 10hours
All caloric intake is from 12pm-6pm

Diet
Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
Lunch Macros
640cal 46g carb 15.7g fat 78.3g protein

Second Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
4oz Avocado Spread (homemade)
183cal 9.1g carb 17g fat 2.3g protein
Second Macros
494cal 9.1g carb 19.2g fat 75.6g protein

Dinner
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 73.5g carb 15.7g fat 98.3g 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
2409cal 128g carb 97g fat 252g protein

Exercise - Alt Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125
Weight Training avg HR 115
Mach chest press 100x15x3
Assisted dips -100x15x3
Assisted Pull-up -100x15x3
Mach Overhead press 50x15x3
Pec deck fly 130x15x3
Overhead ext ropes 50x15x3
Cable Lat raise 15x12x3
Decline Cable Cross 30x15x3
Cable Front Raise 40x12x3
Mach Crunch 110x20x5
KB Side Bends 25x20x5
Mach Back Ext 100x20x5

great update here

 

[Ravenson]

11-09-23

Had to have a very abbreviated pull day today due to scheduling. Didn’t have time for cardio but will get some extra in tomorrow. Diet was exactly the same as yesterday.

Sleep 0200-0900 7hours
All caloric intake is from 12pm-6pm

Diet

Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
Lunch Macros
640cal 46g carb 15.7g fat 78.3g protein

Second Lunch
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
4oz Avocado Spread (homemade)
183cal 9.1g carb 17g fat 2.3g protein
Second Macros
494cal 9.1g carb 19.2g fat 75.6g protein

Dinner
10oz Boneless Skinless Chicken Breast
311cal 0g carb 2.2g fat 73.3g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
1Tbsp Extra Virgin Olive Oil
119cal 0g carb 13.5g fat 0g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 73.5g carb 15.7g fat 98.3g 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
2409cal 128g carb 97g fat 252g protein

Exercise- Pull+Core
Asst pull-up -100x15x3
Decline Cable Fly 40x15x3
Cable Single arm pullover 15x15x3
Cable Curl 30x15x3
Diverging lat Pulldown 100x12x3
Rev Pec Dec 85x15x3
Mach Crunch 90x25x3
Sauna 30mins
In Sauna Vacs 10x30secs

 

[Topps_Baseball88]

I know how that goes sometimes with not having enough time and trying to find ways to make sure I get everything done.

 

[CEO]

Bros where are your vegetables I don't see any

 

[ROIDDERS]

you definitely have solid amount of protein and fat

 

[chesty]

no reason to exclude your fruits and vegetables from your diet

 

[Ulter]

I would switch to brown rice over a Basmati

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

if you're trying to cut down you definitely need more vegetables in your diet

 

[2Thick]

yes vegetables are your friend why don't you have any

 

[Vadim Fedorov]

you can add some red meat there it doesn't always have to be chicken

 

[MONSTRO]

I'm surprised you're at 2400 calories on that sort of diet

 

[ballin2504]

I'm surprised you're at 2400 calories on that sort of diet

I was thinking the same

 

[Ravenson]

I'm surprised you're at 2400 calories on that sort of diet

I was thinking the same

Does that seem high or low? I’m tracking with my fitness pal.

Also for everyone about the veggies. Adding them back in today. Never been a big veggie eater other than broccoli but will be doing a zucchini, Brussels sprout, broccoli and red pepper tossed in light Parmesan and olive oil. Also adding my pineapple back in to the diet.

 

[Tiger Salman Khan]

Your diet has a big scope of improvement..........