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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log My recomp cycle log

keep grinding, this isn't easy
 
Ravenson said:
8-30-23
Sleep 2100-0600 9 hours

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

Diet

Breakfast
Coffee w/creamer
70cal 10g carb 3 g fat

Lunch
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
618cal 11.3g carb 33.3g fat 122.8g protein

Dinner
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
818cal 38.8g carb 33.3g fat 142.8g 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
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
1861cal 70g carb 103g fat 265g protein

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 35mins avg hr 127
Flat DB press 50x12x4
Seated dips 145x10x2 145x8x2
Standing DB press 30x10x4
Tri push down ropes 85x12 95x12x3
Pec deck fly 180x12x4
DB Lat raise 25x12x4
DB skull crushers 45x12x4
DB Alter Front Raise 30x12x4
DB Shrugs 55x12x4
Rev EZ Bar 45x12x4
Mach Crunch 100x20x5
Click to expand...
bro good workout, hit it harder
 
Ravenson said:
8-30-23
Sleep 2100-0600 9 hours

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

Diet

Breakfast
Coffee w/creamer
70cal 10g carb 3 g fat

Lunch
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
618cal 11.3g carb 33.3g fat 122.8g protein

Dinner
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
818cal 38.8g carb 33.3g fat 142.8g 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
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
1861cal 70g carb 103g fat 265g protein

Exercise - Alt Push+core
(weight/reps/sets)
Fasted Cardio treadmill 35mins avg hr 127
Flat DB press 50x12x4
Seated dips 145x10x2 145x8x2
Standing DB press 30x10x4
Tri push down ropes 85x12 95x12x3
Pec deck fly 180x12x4
DB Lat raise 25x12x4
DB skull crushers 45x12x4
DB Alter Front Raise 30x12x4
DB Shrugs 55x12x4
Rev EZ Bar 45x12x4
Mach Crunch 100x20x5
Click to expand...
good update here
 
8-31-23

Sleep 2200-0600 8 hours

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

Diet
Breakfast
Coffee w/creamer
70cal 10g carb 3 g fat

Lunch
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
618cal 11.3g carb 33.3g fat 122.8g protein

Dinner
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
818cal 38.8g carb 33.3g fat 142.8g 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
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
1861cal 70g carb 103g fat 265g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 35mins avg HR 120
Asst Pull up -80x12x4
Facepull 110x12x4
Cable Curl 75x10x4
BB Bent over row 135x8x4
DB Shrug 50x12x4
Rev pec Deck 120x12x4
DB Hammer Curl 30x
Seated row 130x12x4 (2pro 2nuet)
Lat Pulldown 145x12x4
DB Pullover 35x12x4
Mach Arm Curl 75x12x4
Mach Crunch 100x20x5
 
Ravenson said:
8-31-23

Sleep 2200-0600 8 hours

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

Diet
Breakfast
Coffee w/creamer
70cal 10g carb 3 g fat

Lunch
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
618cal 11.3g carb 33.3g fat 122.8g protein

Dinner
12oz pork tenderloin
390cal 0g carb 12g fat 120g protein
5oz Avocado spread
228cal 11.3g carb 21.3g fat 2.8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
818cal 38.8g carb 33.3g fat 142.8g 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
Cod liver oil 1tbsp 137cal 0g carb 15.2g fat
Pre/Post/EFAs macros
355cal 10g carb 34.2g fat 0g protein

Day macros
1861cal 70g carb 103g fat 265g protein

Exercise- Alt Pull+core (Snap Fit)
Fasted Cardio Tread 35mins avg HR 120
Asst Pull up -80x12x4
Facepull 110x12x4
Cable Curl 75x10x4
BB Bent over row 135x8x4
DB Shrug 50x12x4
Rev pec Deck 120x12x4
DB Hammer Curl 30x
Seated row 130x12x4 (2pro 2nuet)
Lat Pulldown 145x12x4
DB Pullover 35x12x4
Mach Arm Curl 75x12x4
Mach Crunch 100x20x5
Click to expand...
@Ravenson you full force back at it
 
i'm impressed with your results
 
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