Approved Log My Recomp Cycle 2024

[RealQuadzilla40]

01-26-24

Carbs were a bit high today with the rice but not seeing it being a problem once or twice a week. Great leg day, thighs are jello.
Sleep 2100-0700 10 hours

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
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
774cal 77.4g carb 16.5g fat 83.6g 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
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
974cal 190.2g carb 16.5g fat 103.6g 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
2677cal 128g carb 98.6g fat 262.6g protein

Exercise- Legs+Core
Treadmill 65m avg hr 122

Weight training 50 sets 1h 30m avg hr 127
Hip abduct 160x20x5
Hip adduct 300x15x5
Seated Calf press 165x15x5
Leg press 205x20x5
Leg ex 100x20x5
Seated leg curl 110x12x5
Mach Glute kickback 100x12x5
Mach Crunch 110x25x5
Mach Obs 120x25x5
Mach Back Ext 75x25x5

Sauna 30mins avg hr 135
In sauna vacs 10x30secs

@Ravenson very steady and fat can go to 110grams easy

I messed up my dinner part of the log it should be 104.6g carb for dinner and 190.2g carb for the day. Was just adding in the brocolli and pineapple to a meal I’ve had before so added in the wrong spot.

ah that makes sense higher carbs

 

[Mobster]

I like the tenderloins but I like fatty meat more

 

[Ravenson]

01-27-24

Had a good push workout today. After morning workout I spent the day with my girlfriend and have no way to quantify macros or calories but it was tomato soup and a chicken sandwich for dinner and a cheeseburger for lunch so I’m sure I’m all out of whack with diet for the day.


Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125

Weight Training avg HR 130
Mach chest press 110x15,15,10
Assisted dips -100x15x3
Assisted Pull-up -100x15x3
Mach Overhead press 65x15 70x15x2
Pec deck fly 130x15x3
Overhead ext ropes 70x15x3
Cable Lat raise 15x12x3
Decline Cable fly 40x15x3
Cable Front Raise 35x15x3
Mach Crunch 110x25x3
KB Side Bends 25x25x3
Mach Back Ext 100x25x3

 

[starboy]

01-27-24

Had a good push workout today. After morning workout I spent the day with my girlfriend and have no way to quantify macros or calories but it was tomato soup and a chicken sandwich for dinner and a cheeseburger for lunch so I’m sure I’m all out of whack with diet for the day.


Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125

Weight Training avg HR 130
Mach chest press 110x15,15,10
Assisted dips -100x15x3
Assisted Pull-up -100x15x3
Mach Overhead press 65x15 70x15x2
Pec deck fly 130x15x3
Overhead ext ropes 70x15x3
Cable Lat raise 15x12x3
Decline Cable fly 40x15x3
Cable Front Raise 35x15x3
Mach Crunch 110x25x3
KB Side Bends 25x25x3
Mach Back Ext 100x25x3

@Ravenson fasted cardio LOVE IT!

 

[Mobster]

I play catch up food wise on days with my GF

 

[SteveSmi]

01-27-24

Had a good push workout today. After morning workout I spent the day with my girlfriend and have no way to quantify macros or calories but it was tomato soup and a chicken sandwich for dinner and a cheeseburger for lunch so I’m sure I’m all out of whack with diet for the day.


Exercise - Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 125

Weight Training avg HR 130
Mach chest press 110x15,15,10
Assisted dips -100x15x3
Assisted Pull-up -100x15x3
Mach Overhead press 65x15 70x15x2
Pec deck fly 130x15x3
Overhead ext ropes 70x15x3
Cable Lat raise 15x12x3
Decline Cable fly 40x15x3
Cable Front Raise 35x15x3
Mach Crunch 110x25x3
KB Side Bends 25x25x3
Mach Back Ext 100x25x3

does your girlfriend eat healthy?

It can become a tough situation when she doesn't and you are trying to eat healthy

 

[Ravenson]

does your girlfriend eat healthy?

It can become a tough situation when she doesn't and you are trying to eat healthy

Yeah my girlfriend eats very healthy but typically middle eastern, Indian, or Mediterranean foods. My wife eats pretty much the same diet as me so all in all we do eat pretty clean.

 

[CEO]

bros so you got a gf and a wife lol

 

[ROIDDERS]

does the wife know about the gf? i'm confused

 

[chesty]

ravenson how you juggle 2 women like that?

 

[Ulter]

That's a pretty good workout you put together after some cardio

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

you absolutely won't go wrong with fasted cardio good to see

 

[2Thick]

not the best diet update but it is what it is

 

[Vadim Fedorov]

shake off a bad day of eating and move on

 

[MONSTRO]

Monstro looks forward to your next updates

 

[Ravenson]

bros so you got a gf and a wife lol

does the wife know about the gf? i'm confused

ravenson how you juggle 2 women like that?

Yes my wife and my girlfriend know each other and are good friends. We are polyamorous so we date other people. It works for our marriage, keeps things exciting and fun.

 

[Ravenson]

01-29-24

Had an awesome workout today, really starting to be able to connect with all the muscle groups and feeling nice stretches and contractions. Did 10 mins of posing right after workout. Carbs seem high today but 40g of it was fiber so really it’s only about 130g net carbs. Remembered to snap a picture of lunch before eating it.

Sleep 1900-0630 11.5 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli steamed
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
792cal 43.4g carb 39.3g fat 64.3g protein

Snack
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
Ole Spinach and Herb Large Wrap
80cal 24g carb 2g fat 8g protein
Snack Macros
496cal 24g carb (18 fib) 18g fat 64g protein

Dinner
16oz Pork Chops
640cal 0g carb 24g fat 96g protein
.25c Cream of Mushroom Soup
60cal 4g carb 4.5g fat 1g protein
.25c Cream of Chicken Soup
60cal 5g carb 4g fat 1g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g fat
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1124cal 93.1g carb 33.1g fat 127.5g 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
2867cal 170g carb (40fib) 124g fat 255g protein

Exercise- Pull+Core Snap Fitness
Fasted Cardio Tread 65m avg HR 128

Weight training 30 Sets Avg HR 123
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 80x15x3
Cable Single arm pullover 35x15x3
Facepull 105x12x3
Cable Bar Curl 80x15x3
rev pec deck 115x15x3
Diverging lat Pulldown 150x12x3
Mach row 100x15x3
Mach Crunch 100x20x3

10 mins Posing
Stomach Vacs 10x30secs

 

[starboy]

01-29-24

Had an awesome workout today, really starting to be able to connect with all the muscle groups and feeling nice stretches and contractions. Did 10 mins of posing right after workout. Carbs seem high today but 40g of it was fiber so really it’s only about 130g net carbs. Remembered to snap a picture of lunch before eating it.

Sleep 1900-0630 11.5 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli steamed
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
792cal 43.4g carb 39.3g fat 64.3g protein

Snack
8oz Venison Sausage
416cal 0g Carb 16g fat 56g protein
Ole Spinach and Herb Large Wrap
80cal 24g carb 2g fat 8g protein
Snack Macros
496cal 24g carb (18 fib) 18g fat 64g protein

Dinner
16oz Pork Chops
640cal 0g carb 24g fat 96g protein
.25c Cream of Mushroom Soup
60cal 4g carb 4.5g fat 1g protein
.25c Cream of Chicken Soup
60cal 5g carb 4g fat 1g protein
1c Basmati Rice
210cal 46g carb 0g fat 5g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g fat
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
1124cal 93.1g carb 33.1g fat 127.5g 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
2867cal 170g carb (40fib) 124g fat 255g protein

Exercise- Pull+Core Snap Fitness
Fasted Cardio Tread 65m avg HR 128

Weight training 30 Sets Avg HR 123
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 80x15x3
Cable Single arm pullover 35x15x3
Facepull 105x12x3
Cable Bar Curl 80x15x3
rev pec deck 115x15x3
Diverging lat Pulldown 150x12x3
Mach row 100x15x3
Mach Crunch 100x20x3

10 mins Posing
Stomach Vacs 10x30secs

@Ravenson carbs are low , keep that up, I like this and always volume UPs a lot

 

[ballin2504]

Nice update