Approved Log My Recomp Cycle 2024

[Ravenson]

Overkill imo but you’ll be getting plenty and then some at that range

I’d rather save the calories if I can, for 202lbs what do you think macros should be at.

 

[GHgut4life]

Gonna try to aim for 250-300g per day

@Ravenson im waiting on the high protein days

Overkill imo but you’ll be getting plenty and then some at that range

i dont agree thats not overkill

Todays lunch, though I probably won’t do this every meal, not big on doing pictures really.

Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein

you're back in the game SWEET!
im checking i didnt see gear pics here, can you post please?

 

[GHgut4life]

I’d rather save the calories if I can, for 202lbs what do you think macros should be at.

high protein eat it bro and grow its a fact you need positive nitrogen balance to grow that requires very high protein diet

 

[Masonic Bodybuilder]

Meals and training looking good brother.

 

[25homes]

following this one

 

[Ravenson]

Sorry guys got covid, was down for the count for a bit but will be back at it on Sunday.

 

[starboy]

Sorry guys got covid, was down for the count for a bit but will be back at it on Sunday.

@Ravenson yea many get sick, take supplements and you will recover. You taking Vitamin D, C and NAC high doses?

 

[Ravenson]

@Ravenson yea many get sick, take supplements and you will recover. You taking Vitamin D, C and NAC high doses?

All year long 10,000iu D 1200mg C plus what I get from food and don’t remember my NaC dosage but it’s high and get it in a couple other supps

 

[starboy]

All year long 10,000iu D 1200mg C plus what I get from food and don’t remember my NaC dosage but it’s high and get it in a couple other supps

@Ravenson check NaC and add olive leaf extract and elderberry too you need it
how are you feeling?
happy new year man

 

[Ravenson]

@Ravenson check NaC and add olive leaf extract and elderberry too you need it
how are you feeling?
happy new year man

Feeling much better and less, take a lot of elderberry and echinacea. Thank you, Happy New Year to you as well.

 

[Ravenson]

12-31-23
Sleep 2230-0700 8.5 hours

Last workout of 2023 and it was great, didn’t seem to lose too much strength through covid. Feeling good to back at it full time.

All caloric intake is from 12pm-6pm
Diet

Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein

Snack
Pork Carnitas Wrap
366cal 25g carb 23g fat 24g protein

Dinner
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
890cal 70.5g carb 42g fat 105g 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
2581cal 139g carb 134g fat 214g protein

Exercise- Push+Core LA Fit afternoon
Cardio Tread 35m Avg HR 121

Weight training 30sets 1hr6m Avg HR 125
Conv Chest Press 100x20,20,15
Seated Dips 120x20,20,16
Mac Overhead Press 50x12x3
Decline Cable Fly 45x12x3
Rope over ext 32.5x15x3
Mach Lat Raise 80x15x3
Pec Deck 115x15x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back ext 70x20x3

Sauna 30m Avg HR 126
In sauna Stomach Vac 10x30secs

 

[starboy]

12-31-23
Sleep 2230-0700 8.5 hours

Last workout of 2023 and it was great, didn’t seem to lose too much strength through covid. Feeling good to back at it full time.

All caloric intake is from 12pm-6pm
Diet

Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein

Snack
Pork Carnitas Wrap
366cal 25g carb 23g fat 24g protein

Dinner
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
890cal 70.5g carb 42g fat 105g 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
2581cal 139g carb 134g fat 214g protein

Exercise- Push+Core LA Fit afternoon
Cardio Tread 35m Avg HR 121

Weight training 30sets 1hr6m Avg HR 125
Conv Chest Press 100x20,20,15
Seated Dips 120x20,20,16
Mac Overhead Press 50x12x3
Decline Cable Fly 45x12x3
Rope over ext 32.5x15x3
Mach Lat Raise 80x15x3
Pec Deck 115x15x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back ext 70x20x3

Sauna 30m Avg HR 126
In sauna Stomach Vac 10x30secs

@Ravenson
happy new year 2024
finally i see you back at the fasting 6hrs stay strong in it
dont stop the push

 

[SteveSmi]

the strength thing will go up and down no matter what you do it's never going to increase in a linear fashion

 

[Mobster]

Had me some pork tenderloin last week

 

[MONSTRO]

Monstro had covid too and i came back stronger after

 

[Vadim Fedorov]

you eat a lot of pork is that a Hispanic thing in your culture

 

[2Thick]

seems like you're getting in some good fats in your diet

 

[e2]

I'm interested in seeing you continue to improve

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

great job man the broccoli and avocado sounds really good along with some pineapple