Approved Log Lets Get To Work: CEO 12-Week Recomp Cycle Log

[CEO]

Back again bros with this second week two update! Because Im already hit you guys with my full 5-day push-pull routine—hope some of you bros copied it and tried keeping up lol!
For this one i want to talk about something just as important as the training and that is THE DIET.
I know some newbies reading this think it’s all about the gear! bro, nah. You can inject all the juice you can aford, but if your diet ain’t on point, you won’t get the results you want. Diet is EVERYTHING for a recomp cycle!
I’ve been in this game for years, and already know the most important part for me is that I gotta get my protein in my food if I want to my moneys worth out of the geear.

The Macros still dialed in:
Calories around 3,300 kcal/day (adjusting as I progress)
Protein: 300-325g/day
Carbs: 275-300g/day (higher on training days, lower on rest days)
Fats: 75-90g/day
Carb Timing: Mostly around workouts for glycogen restoration and keeping lean.

Here are some Sample Meals to show you how I keep it creative and Tasty!!!

Sample Meal #1 is my Steak & Eggs Power Plate!
Calories around 650 kcal, Protein: 68 GRAM!!!! ZERO Carbs and only about Fats: 30g
Ingredients:
8oz lean steak (sirloin or top round)
3 whole eggs
½ avocado
Spinach
mushrooms
Black coffee or green tea

How to Prep:
First Grill or pan-sear the steak—season with pink Himalayan salt and black pepper.
Then second you Scramble or fry eggs however you like in minimal olive oil.
Then you gotta stir fry style, cook the spinach and mushrooms in olive oil with garlic for flavor. Also slice the avocado fresh on the side and I always brew black coffee or green tea.

Simple Meal #2 – This is my Pre-Workout Energy Bowl
Calories around 900 with protein at Protein 100g
Carbs: 57g and fats less than 25grams

Ingredients:
8oz chicken breast
A pinch of Paprika and a pinch of Curcumin also salt
1 cup cooked jasmine rice need 1 tbsp real butter
12oz whey protein shake in whole milk

Prep work: On a pan cook the chicken breast with paprika, curcumin, salt and a squeeze of lemon maybe add some tiny bit of curry.
Cook jasmine rice one cup of rice to 1.5 cups of water is how I like it the perfect ratio of rice to water and I always season lightly with sea salt, butter and sometime a little onion stip or two.
You can drizzle some olive oil over rice and chicken for more healthy fats.
Have it with a side of whey protein with whole milk for extra calories and creaminess.

Bros always keep in mind that the food is the foundation. Yeah while the Gear pushes the faster pace the diet really seals the gains.
You gotta stay creative with your meals don’t just eat dry-ass chicken every day when you can just add some spices and make it taste good. The meals I laid out here are some that I have been cooking myself and I will add some more in the weeks to come. I’m meal prepping for the work week in a couple of days so I will take some photos to show you all!

 

[ballin2504]

Looking massive big guy

 

[starboy]

Back again bros with this second week two update! Because Im already hit you guys with my full 5-day push-pull routine—hope some of you bros copied it and tried keeping up lol!
For this one i want to talk about something just as important as the training and that is THE DIET.
I know some newbies reading this think it’s all about the gear! bro, nah. You can inject all the juice you can aford, but if your diet ain’t on point, you won’t get the results you want. Diet is EVERYTHING for a recomp cycle!
I’ve been in this game for years, and already know the most important part for me is that I gotta get my protein in my food if I want to my moneys worth out of the geear.

The Macros still dialed in:
Calories around 3,300 kcal/day (adjusting as I progress)
Protein: 300-325g/day
Carbs: 275-300g/day (higher on training days, lower on rest days)
Fats: 75-90g/day
Carb Timing: Mostly around workouts for glycogen restoration and keeping lean.

Here are some Sample Meals to show you how I keep it creative and Tasty!!!

Sample Meal #1 is my Steak & Eggs Power Plate!
Calories around 650 kcal, Protein: 68 GRAM!!!! ZERO Carbs and only about Fats: 30g
Ingredients:
8oz lean steak (sirloin or top round)
3 whole eggs
½ avocado
Spinach
mushrooms
Black coffee or green tea

How to Prep:
First Grill or pan-sear the steak—season with pink Himalayan salt and black pepper.
Then second you Scramble or fry eggs however you like in minimal olive oil.
Then you gotta stir fry style, cook the spinach and mushrooms in olive oil with garlic for flavor. Also slice the avocado fresh on the side and I always brew black coffee or green tea.

Simple Meal #2 – This is my Pre-Workout Energy Bowl
Calories around 900 with protein at Protein 100g
Carbs: 57g and fats less than 25grams

Ingredients:
8oz chicken breast
A pinch of Paprika and a pinch of Curcumin also salt
1 cup cooked jasmine rice need 1 tbsp real butter
12oz whey protein shake in whole milk

Prep work: On a pan cook the chicken breast with paprika, curcumin, salt and a squeeze of lemon maybe add some tiny bit of curry.
Cook jasmine rice one cup of rice to 1.5 cups of water is how I like it the perfect ratio of rice to water and I always season lightly with sea salt, butter and sometime a little onion stip or two.
You can drizzle some olive oil over rice and chicken for more healthy fats.
Have it with a side of whey protein with whole milk for extra calories and creaminess.

Bros always keep in mind that the food is the foundation. Yeah while the Gear pushes the faster pace the diet really seals the gains.
You gotta stay creative with your meals don’t just eat dry-ass chicken every day when you can just add some spices and make it taste good. The meals I laid out here are some that I have been cooking myself and I will add some more in the weeks to come. I’m meal prepping for the work week in a couple of days so I will take some photos to show you all!

View attachment 22481

your back has insane thick @CEO

 

[QuadSweep]

Completely agree, with keeping things fun when it comes to nutrition.
You can even make chicken fun.

 

[BodyMonster34]

bro good you eating steak.

lean sirloin or top round good stuff, hope its texas beef

 

[JasonPriest]

CEO you are killing it once again.

great tips and advice as well.

 

[wootoom]

Completely agree with the carb timing. It's very important, especially if you're on the sauce.

 

[Vadim Fedorov]

Paprika and salt are perfect to marinate the chicken. You should also try some lime or lemon juice as well. That gives it a nice tang

 

[2Thick]

A nice post on the recipes to put together.

i like pan steak, it locks in the juices really good!

 

[e2]

You should do a steak grill recipe sometime.
Would be cool to see that from you. You've got a lot of good ideas.

 

[Ulter]

Your back is definitely looking thicker and thicker.

You've got a lot of size on your frame much respect.

 

[chesty]

V shape is coming to form now.
i like your back training.

 

[ROIDDERS]

eggs and avocado with spinach is perfect.

its the perfect meal and healthy !

 

[Mobster]

Back again bros with this second week two update! Because Im already hit you guys with my full 5-day push-pull routine—hope some of you bros copied it and tried keeping up lol!
For this one i want to talk about something just as important as the training and that is THE DIET.
I know some newbies reading this think it’s all about the gear! bro, nah. You can inject all the juice you can aford, but if your diet ain’t on point, you won’t get the results you want. Diet is EVERYTHING for a recomp cycle!
I’ve been in this game for years, and already know the most important part for me is that I gotta get my protein in my food if I want to my moneys worth out of the geear.

The Macros still dialed in:
Calories around 3,300 kcal/day (adjusting as I progress)
Protein: 300-325g/day
Carbs: 275-300g/day (higher on training days, lower on rest days)
Fats: 75-90g/day
Carb Timing: Mostly around workouts for glycogen restoration and keeping lean.

Here are some Sample Meals to show you how I keep it creative and Tasty!!!

Sample Meal #1 is my Steak & Eggs Power Plate!
Calories around 650 kcal, Protein: 68 GRAM!!!! ZERO Carbs and only about Fats: 30g
Ingredients:
8oz lean steak (sirloin or top round)
3 whole eggs
½ avocado
Spinach
mushrooms
Black coffee or green tea

How to Prep:
First Grill or pan-sear the steak—season with pink Himalayan salt and black pepper.
Then second you Scramble or fry eggs however you like in minimal olive oil.
Then you gotta stir fry style, cook the spinach and mushrooms in olive oil with garlic for flavor. Also slice the avocado fresh on the side and I always brew black coffee or green tea.

Simple Meal #2 – This is my Pre-Workout Energy Bowl
Calories around 900 with protein at Protein 100g
Carbs: 57g and fats less than 25grams

Ingredients:
8oz chicken breast
A pinch of Paprika and a pinch of Curcumin also salt
1 cup cooked jasmine rice need 1 tbsp real butter
12oz whey protein shake in whole milk

Prep work: On a pan cook the chicken breast with paprika, curcumin, salt and a squeeze of lemon maybe add some tiny bit of curry.
Cook jasmine rice one cup of rice to 1.5 cups of water is how I like it the perfect ratio of rice to water and I always season lightly with sea salt, butter and sometime a little onion stip or two.
You can drizzle some olive oil over rice and chicken for more healthy fats.
Have it with a side of whey protein with whole milk for extra calories and creaminess.

Bros always keep in mind that the food is the foundation. Yeah while the Gear pushes the faster pace the diet really seals the gains.
You gotta stay creative with your meals don’t just eat dry-ass chicken every day when you can just add some spices and make it taste good. The meals I laid out here are some that I have been cooking myself and I will add some more in the weeks to come. I’m meal prepping for the work week in a couple of days so I will take some photos to show you all!

View attachment 22481

Only if you keep up with mine lol

 

[SteveSmi]

nice i have used some of your training as well. its a great training protocol

 

[RoySimpson]

Yo bros, what’s up? first off gotta say sorry for not posting my full workout routine before. I was deep in thought going back and forth trying to figuring out how to structure a program that would really push me to make the most from this cycle. After years of running gear and pushing heavy iron, I really want something challenging enough to push me to handle the workload I know I can smash.
So here it is bros I’ve locked in a 5-Day Push and Pull Routine that I designed for me and any really advanced bodybuilder who’s been grinding for decades, if you fit that profile then please don’t be afraid to steal it bro, I can share lol!
This program maximizes volume and frequency for hitting each muscle group hard while allowing just enough time recovery and I’m eating plenty of protein for serious growth.

So here is how my week goes:

Day 1: Upper Body Push so its Chest, Shoulders and Triceps
Second day is all Lower Body Pull so doing Hamstrings, Glutes and Some Back)
Day 3 is Upper Body Pull (Back, Biceps, Rear Delts)
4: Lower Body Push (Quads, Glutes, Calves)
And finally day 5 it will be my full upper body push-pull (Intensity Day)

Day numero uno:
The goal for this day is to really increase my upper body pressing strength, shoulder width, and tricep thickness, I’m going to work the triceps nice and slow keeping good slow motion for the burn!
Warm-Up (15 min):
Treadmill incline walk (10 min)
Shoulder dislocations, arm circles, band pull-aparts
Workout:
1-Incline Barbell Press – 5 sets x 8-12 reps
Doing slow eccentric (3 sec), pause at the bottom, explode up

2-Flat Dumbbell Press – 4 sets x 10-12 reps
Keeping that deep stretch at the bottom for full chest activation baby yeah!

3-Incline Cable Flyes – 4 sets x 15 reps
This time I want to do some high reps for good upper chest detailing

4-Seated Dumbbell Shoulder Press – 5 sets x 8-12 reps
I’m using strict form here, no geih back arching

5-Lateral Raises – 5 sets x 20 reps
On this one usig high reps this time around.

6-Overhead Dumbbell Tricep Extension: 4 sets x 12 reps
This one I always emphasize stretch at the bottom.

Rope Tricep Pushdowns – 4 sets x 15-20 reps
Full lockout with a 2-second squeeze at the bottom and making sure to really stretch the arms out.

Day number 2: Lower Body Pull – Hamstrings, Glutes and Lower Back
Warm-Up (15 miutes):
Light RDL with empty bar
Dynamic leg swings, hip circles

Now the real workout:
1 Romanian Deadlifts (RDLs) – 5 sets x 8-12 reps (Hamstring stretch!!!!!)

2. Glute-Ham Raises – 4 sets x 12 reps (controlled movement and contraction!!!)

3. Good Mornings – 4 sets x 10 reps
(lower back and hamstring engagement)

4. Seated Leg Curls – 5 sets x 15 reps
1-second squeeze at peak contraction

5. Hyperextensions – 4 sets x 15 reps

6. Standing Calf Raises – 5 sets x 20 reps

Third day of the routine:
Upper Body Pull – Back, Biceps and them Rear Delts
The goal here is to increase the back width, thickness, and continued search for that bicep peak! with high-volume pulling movements.
Warm-Up (15 min):
Light lat pulldowns
Dynamic band pulls

Workout:
1.Weighted Pull-Ups (Wide Grip) – 5 sets x 8-12 reps
(full stretch at the bottom, chest to bar)
2. Barbell Bent-Over rows – 5 sets x 10 reps (Strict form with bar to lower chest)
3. Seated Cable Rows (Wide Grip) – 4 sets x 12 reps (Squeezing shoulder blades together at the top of each rep)
4. Chest-Supported T-Bar rows – 4 sets x 10 reps

5. Straight-Arm Pulldowns – 4 sets x 15 reps
6. Incline Dumbbell Curls – 4 sets x 12 reps
7.Face Pulls (Rope) – 5 sets x 20 reps







Day 4 lower Body push: Quads, Glutes and Calfs

Warm-Up (15 min):
Bodyweight lunges
Hip flexor stretches

Wokout:
Back squat 5 sets x 8-10 reps
Front squat 4 sets x 10-12 reps
Leg presses (Wide Stance) 5 sets x 15 reps
Walking lunges 4 sets x 20 steps
Leg extensio 5 sets x 15 reps
Seated calf raises 5 sets x 20 reps

Day 5: Full upper Body Push and pull – Intensity of Iron Overload Day Yeah Buddy!
Goal: Combine push and pull movements with reduced rest for maximum hypertrophy and metabolic stress.
Warm-Up (15 min):
Dynamic stretches for upper body
Rowing machine (moderate pace, not killing myself I’m a big guy)

Workout (Supersets):
Incline Dumbbell presses superset with Weighted Pull-Ups 5 sets x 10 reps each
Seated Dumbbell Shoulder Press superset with Barbell Rows 5 sets x 8-12 reps each
Lateral Raises superset with Straightarm Pulldowns 4 sets x 15 reps each
Overhead Tricep Extensions superset with EZ-Bar Curls 4 sets x 12 reps each
Face Pulls superset with Chest Dips 4 sets x 15 reps each
Cooldown (10 min):
Full uppe body stretching

This my very own 5-day push-pull split is designed for advanced bros who can handle serious workload while using a lot of drugs lol
Feel free to try and copy it but I gotta warn you about the high volume!!! And dont forget to control the tempo, and strategic intensity ensure that every session drives hypertrophy while maintaining strength.
Stay tuned bros you are going to see some recomposition coming this cycle!
View attachment 22267

@CEO awesome work bro stay on the grind and keep posting those logs!

 

[GHgut4life]

Back again bros with this second week two update! Because Im already hit you guys with my full 5-day push-pull routine—hope some of you bros copied it and tried keeping up lol!
For this one i want to talk about something just as important as the training and that is THE DIET.
I know some newbies reading this think it’s all about the gear! bro, nah. You can inject all the juice you can aford, but if your diet ain’t on point, you won’t get the results you want. Diet is EVERYTHING for a recomp cycle!
I’ve been in this game for years, and already know the most important part for me is that I gotta get my protein in my food if I want to my moneys worth out of the geear.

The Macros still dialed in:
Calories around 3,300 kcal/day (adjusting as I progress)
Protein: 300-325g/day
Carbs: 275-300g/day (higher on training days, lower on rest days)
Fats: 75-90g/day
Carb Timing: Mostly around workouts for glycogen restoration and keeping lean.

Here are some Sample Meals to show you how I keep it creative and Tasty!!!

Sample Meal #1 is my Steak & Eggs Power Plate!
Calories around 650 kcal, Protein: 68 GRAM!!!! ZERO Carbs and only about Fats: 30g
Ingredients:
8oz lean steak (sirloin or top round)
3 whole eggs
½ avocado
Spinach
mushrooms
Black coffee or green tea

How to Prep:
First Grill or pan-sear the steak—season with pink Himalayan salt and black pepper.
Then second you Scramble or fry eggs however you like in minimal olive oil.
Then you gotta stir fry style, cook the spinach and mushrooms in olive oil with garlic for flavor. Also slice the avocado fresh on the side and I always brew black coffee or green tea.

Simple Meal #2 – This is my Pre-Workout Energy Bowl
Calories around 900 with protein at Protein 100g
Carbs: 57g and fats less than 25grams

Ingredients:
8oz chicken breast
A pinch of Paprika and a pinch of Curcumin also salt
1 cup cooked jasmine rice need 1 tbsp real butter
12oz whey protein shake in whole milk

Prep work: On a pan cook the chicken breast with paprika, curcumin, salt and a squeeze of lemon maybe add some tiny bit of curry.
Cook jasmine rice one cup of rice to 1.5 cups of water is how I like it the perfect ratio of rice to water and I always season lightly with sea salt, butter and sometime a little onion stip or two.
You can drizzle some olive oil over rice and chicken for more healthy fats.
Have it with a side of whey protein with whole milk for extra calories and creaminess.

Bros always keep in mind that the food is the foundation. Yeah while the Gear pushes the faster pace the diet really seals the gains.
You gotta stay creative with your meals don’t just eat dry-ass chicken every day when you can just add some spices and make it taste good. The meals I laid out here are some that I have been cooking myself and I will add some more in the weeks to come. I’m meal prepping for the work week in a couple of days so I will take some photos to show you all!

View attachment 22481

what a thick back @CEO!

 

[CEO]

Looking massive big guy

bros you are lookin thick too

 

[CEO]

your back has insane thick @CEO

bros i always had a thick back good genes for that

 

[CEO]

@CEO awesome work bro stay on the grind and keep posting those logs!

bros hell yeah i'm posting for sure. this log pushing me