Approved Log My recomp cycle log

[CEO]

bros my wife won't let me use air fryer. she says it wastes electricity too much weird

 

[ROIDDERS]

5-10 lb of weight increase per exercise is a good goal.

 

[chesty]

Yeah, the airfryer is a really good tool. I like it as well.

 

[Ulter]

Some air Fryers don't even need 24 minutes to cook. They can do it in 15 minutes.

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

i haven't eaten breakfast in years

 

[2Thick]

breakfast most important meal of day no?

 

[Vadim Fedorov]

Time restricted eating. You don't need to eat breakfast. I eat first meal after 12.

 

[MONSTRO]

Try to hit the cardio harder, maybe closer to an hour or more.

 

[JasonPriest]

Lunch should be the largest meal of the day.

 

[BodyMonster34]

bro nice log, good high volume exercises

 

[QuadSweep]

Any special plans for the weekend?

 

[Ravenson]

bros my wife won't let me use air fryer. she says it wastes electricity too much weird

It’s a hell of a lot more efficient than an electric oven that takes 3-4 times longer to cook.

 

[Ravenson]

Any special plans for the weekend?

Weekends are typically for the gods and family but I do still get cardio and occasionally a couple weight sessions.

 

[ballin2504]

Weekends are typically for the gods and family but I do still get cardio and occasionally a couple weight sessions.

Very nice reply

 

[Ravenson]

9-21-23
Sleep 2100-0630 9.5 hours

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

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

Lunch
13oz pork tenderloin
520cal 0g carb 19.5g fat 78g protein
5oz Avocado Spread (homemade)
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
748cal 11.3g carb 40.8g fat 80.8g protein

Second Lunch
13oz pork tenderloin
520cal 0g carb 19.5g fat 78g protein
5oz Avocado Spread (homemade)
228cal 11.3g carb 21.3g fat 2.8g protein
Second Lunch Macros
748cal 11.3g carb 40.8g fat 80.8g protein

Dinner
15oz Pork Tenderloin
600cal 0g carb 22.5g fat 90g protein
Mac and cheese
340cal 43g carb 11.5g fat 13g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein

Dinner macros
1140cal 70.5g carb 34g fat 123g 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
3141cal 113g carb 160g fat 284g protein

Exercise - Push+Core (LA Fit) fully fasted
Fasted Cardio treadmill 65m avg hr 119
Converging Chest Press 140x12x5
Seated dips 130x15x5
Converging shoulder press 50x12x5
Pec Deck 175x12x5
Tri push down ropes 85x12x5
Decline cable fly 40x12x5
Machine Lat Raise 125x10x5
DB Alter Front Raise 30x12x5
Machine Crunch 130x20x5
Machine Back Ext. 75x20x5
Machine Obliques 140x20x5
Sauna 30mins avg HR 122
In-sauna stomach vacs 10x30secs

 

[Ravenson]

Also here is a leg pic from my last leg day. What am I doing wrong with quads? They just won’t grow.

 

[SteveSmi]

Ass to Grass squats.
Also box squats and make sure you keep your hands in front of you. Don't keep the bar behind your neck.

 

[starboy]

9-21-23
Sleep 2100-0630 9.5 hours

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

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

Lunch
13oz pork tenderloin
520cal 0g carb 19.5g fat 78g protein
5oz Avocado Spread (homemade)
228cal 11.3g carb 21.3g fat 2.8g protein
Lunch Macros
748cal 11.3g carb 40.8g fat 80.8g protein

Second Lunch
13oz pork tenderloin
520cal 0g carb 19.5g fat 78g protein
5oz Avocado Spread (homemade)
228cal 11.3g carb 21.3g fat 2.8g protein
Second Lunch Macros
748cal 11.3g carb 40.8g fat 80.8g protein

Dinner
15oz Pork Tenderloin
600cal 0g carb 22.5g fat 90g protein
Mac and cheese
340cal 43g carb 11.5g fat 13g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein

Dinner macros
1140cal 70.5g carb 34g fat 123g 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
3141cal 113g carb 160g fat 284g protein

Exercise - Push+Core (LA Fit) fully fasted
Fasted Cardio treadmill 65m avg hr 119
Converging Chest Press 140x12x5
Seated dips 130x15x5
Converging shoulder press 50x12x5
Pec Deck 175x12x5
Tri push down ropes 85x12x5
Decline cable fly 40x12x5
Machine Lat Raise 125x10x5
DB Alter Front Raise 30x12x5
Machine Crunch 130x20x5
Machine Back Ext. 75x20x5
Machine Obliques 140x20x5
Sauna 30mins avg HR 122
In-sauna stomach vacs 10x30secs

@Ravenson great training day keeping protein high

Also here is a leg pic from my last leg day. What am I doing wrong with quads? They just won’t grow.

@Ravenson you're not doing anything wrong just need to keep training and your legs look great

 

[Topps_Baseball88]

Very nice workload and movements in this update.