Approved Log My recomp cycle log

[e2]

g2g log fasted is the path

 

[StevenDarwinMD]

APPROVED LOG

 

[Vadim Fedorov]

if more guys trained fasted more results

 

[MONSTRO]

big log respect bro

 

[Mobster]

So breakfast is at 12?

 

[25homes]

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

good update right there bro

 

[Ravenson]

5-31-23
Sleep 2030-0500 8.5hours

Was a bit of a low fat day so I added in an extra serving of the total omega. Last 2 days have been super hard in the gym so taking tomorrow off, but I will still do a 5mi fasted run walk in the morning. And @Mobster, we call it lunch when it’s at noon but yes first food of the day is noon or later. Did the whole workout fully fasted though barely as some bastard thought it would be a good idea for the little cafe in the gym to cook protein waffles and bacon while everyone works out. Had them after workout though,



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

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat 0g protein
Breakfast macros
70cal 10g carb 3g fat

Lunch
40g protein waffle
113cal 12g carb 1.5g fat 40g protein
Sugar free syrup
10cal 2g carb
1c Strawberry blueberry
45cal 11.2g carb .3g fat .8g protein
2 slices turkey bacon
81cal .9g carb 5.7g fat 6.5g protein
Lunch Macros
259cal 24.1g carb 7.5g fat 47.3g protein

Second Lunch
Protein shake muscle milk
220cal 12g carb 2.5g fat 40g protein
Second lunch macros
220cal 12g carb 2.5g fat 40g protein

Dinner
8oz tortilla crusted tilapia
360cal 20g carb 14g fat 36g protein
Mac and cheese
280cal 41g carb 7.5g fat 10g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 88.5g carb 21.5g fat 66g 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 4tbsp 240cal 20g carb 18g fat
Pre/Post/EFAs macros
338cal 10g carb 28g fat 0g protein

Day macros
2107cal 185g carb 64g fat 212g protein


Exercise - Pull+Core (fully fasted)
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -100x12x5
Lat Pulldown 115x12x5
Rev Pec Deck 100x12x
Machine Arm Curl 85x12x5
Diverging row 80x12x5
DB Hammer Curl 20x
DB Shrugs 35x
Ex bar rev curl 40x12x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
Stomach vac in sauna 7x30secs

 

[ballin2504]

Great update

 

[SteveSmi]

wow that is a great workout

 

[JasonPriest]

cannot wait to see your next update

 

[BigArms42]

5-31-23
Sleep 2030-0500 8.5hours

Was a bit of a low fat day so I added in an extra serving of the total omega. Last 2 days have been super hard in the gym so taking tomorrow off, but I will still do a 5mi fasted run walk in the morning. And @Mobster, we call it lunch when it’s at noon but yes first food of the day is noon or later. Did the whole workout fully fasted though barely as some bastard thought it would be a good idea for the little cafe in the gym to cook protein waffles and bacon while everyone works out. Had them after workout though,



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

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat 0g protein
Breakfast macros
70cal 10g carb 3g fat

Lunch
40g protein waffle
113cal 12g carb 1.5g fat 40g protein
Sugar free syrup
10cal 2g carb
1c Strawberry blueberry
45cal 11.2g carb .3g fat .8g protein
2 slices turkey bacon
81cal .9g carb 5.7g fat 6.5g protein
Lunch Macros
259cal 24.1g carb 7.5g fat 47.3g protein

Second Lunch
Protein shake muscle milk
220cal 12g carb 2.5g fat 40g protein
Second lunch macros
220cal 12g carb 2.5g fat 40g protein

Dinner
8oz tortilla crusted tilapia
360cal 20g carb 14g fat 36g protein
Mac and cheese
280cal 41g carb 7.5g fat 10g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 88.5g carb 21.5g fat 66g 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 4tbsp 240cal 20g carb 18g fat
Pre/Post/EFAs macros
338cal 10g carb 28g fat 0g protein

Day macros
2107cal 185g carb 64g fat 212g protein


Exercise - Pull+Core (fully fasted)
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -100x12x5
Lat Pulldown 115x12x5
Rev Pec Deck 100x12x
Machine Arm Curl 85x12x5
Diverging row 80x12x5
DB Hammer Curl 20x
DB Shrugs 35x
Ex bar rev curl 40x12x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
Stomach vac in sauna 7x30secs

@Ravenson @Mobster is from UK maybe its like supper there lol

and you need to cut the strawberries they not good, replace with raspberries higher fiber, raspberries and blueberries

 

[BodyMonster34]

5-31-23
Sleep 2030-0500 8.5hours

Was a bit of a low fat day so I added in an extra serving of the total omega. Last 2 days have been super hard in the gym so taking tomorrow off, but I will still do a 5mi fasted run walk in the morning. And @Mobster, we call it lunch when it’s at noon but yes first food of the day is noon or later. Did the whole workout fully fasted though barely as some bastard thought it would be a good idea for the little cafe in the gym to cook protein waffles and bacon while everyone works out. Had them after workout though,



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

Diet
Breakfast
Coffee w/cream
70cal 10g carb 3g fat 0g protein
Breakfast macros
70cal 10g carb 3g fat

Lunch
40g protein waffle
113cal 12g carb 1.5g fat 40g protein
Sugar free syrup
10cal 2g carb
1c Strawberry blueberry
45cal 11.2g carb .3g fat .8g protein
2 slices turkey bacon
81cal .9g carb 5.7g fat 6.5g protein
Lunch Macros
259cal 24.1g carb 7.5g fat 47.3g protein

Second Lunch
Protein shake muscle milk
220cal 12g carb 2.5g fat 40g protein
Second lunch macros
220cal 12g carb 2.5g fat 40g protein

Dinner
8oz tortilla crusted tilapia
360cal 20g carb 14g fat 36g protein
Mac and cheese
280cal 41g carb 7.5g fat 10g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
840cal 88.5g carb 21.5g fat 66g 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 4tbsp 240cal 20g carb 18g fat
Pre/Post/EFAs macros
338cal 10g carb 28g fat 0g protein

Day macros
2107cal 185g carb 64g fat 212g protein


Exercise - Pull+Core (fully fasted)
Fasted Cardio Treadmill 65mins avg hr 122
Weight assisted pull-ups -100x12x5
Lat Pulldown 115x12x5
Rev Pec Deck 100x12x
Machine Arm Curl 85x12x5
Diverging row 80x12x5
DB Hammer Curl 20x
DB Shrugs 35x
Ex bar rev curl 40x12x5
Machine Crunch 90x20x5
Machine Back Ext. 75x20x5
Machine Obliques 120x20x5
Sauna 20mins
Stomach vac in sauna 7x30secs

bro yo a machine

 

[CEO]

bros keep the fasted going

 

[ROIDDERS]

cut them strawberries out

 

[MONSTRO]

respecting the log

 

[Ulter]

dont stop the fasting

 

[QuadSweep]

If you keep this fasted routine going, you'll lean out more and more.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

g2g log for SURE!

 

[2Thick]

results will come you rocking