Approved Log My recomp cycle log

[25homes]

10-09-23

Sleep 2100-0700 10hours
All caloric intake is from 12pm-6pm
(Except coffee and supps upon waking)

Diet
Breakfast
Coffee w/creamer
70cal 10g carb 3g fat
Lunch
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)

Second lunch
Protein Shake w/skim milk
380cal 31g carb 1.5g fat 59g protein

Dinner
8oz Ribeye
544cal 0g carb 46g fat 42g protein
3 fried eggs (large)
248cal .9g carb 19.5g fat 16.2g protein
2.5c Skim Milk
200cal 27.5g carbs 0g fat 20g protein
Dinner macros
992cal 28.4g carb 65.5g fat 78.2g 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
2542cal 111g carb 158g fat 194g protein

Exercise - Alt Push+core (Snap Fit)
(weight/reps/sets)
Fasted Cardio treadmill 65mins avg hr 122
Flat DB press 60x12,10,4 50x10x2
Seated dips 150x10x5
Standing DB press 30x12x5
Tri push down ropes 85x15x2 85x12x3
Pec deck fly 175x12x2 180x10x3
DB Lat raise 25x10x5
Decline Cable Cross (Out of service)
DB skull crushers 45x12x5
DB Alter Front Raise 25x12x5
Mach Crunch 110x20x5
KB Side Bends 25x20x5
Mach Back Ext 100x20x5

good work here

 

[ballin2504]

Diets looking awesome

 

[Masonic Bodybuilder]

Everything looking good man. I would try to just have your coffee black though.

 

[Ravenson]

10-12-23
Sleep 2100-0700 10hours

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

Diet
Lunch
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)

Snack
Protein Shake w/skim milk
380cal 31g carb 1.5g fat 59g protein

Dinner
16oz Chicken Ticklers (tomato basil)
720cal 16g carb 40g fat 82g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
920cal 43.5g carb 40g fat 102g 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
2360cal 125g carb 124g fat 209g protein

Exercise- Alt Pull+core (LA Fit)
Fasted Cardio Tread 65mins
Asst Pull up -70x12x5
Facepull 52.5x12x5
Cable Curl 37.5x12x5
SM Bent over row 160x5x5
BB high row (to overhead) 55x10x5
DB Shrug. (Didn’t do)
Rev pec Deck 120x12x5
DB Hammer Curl 25x12x5
Seated row 135x12x5 (2pro 2nuet 1sup)
Lat Pulldown 150x12x5
DB Pullover 35x12x5
Dead hang 5x15secs
Rev Ez bar curl 45x12x2
Mach Arm Curl 85x8x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

 

[starboy]

10-12-23
Sleep 2100-0700 10hours

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

Diet
Lunch
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)

Snack
Protein Shake w/skim milk
380cal 31g carb 1.5g fat 59g protein

Dinner
16oz Chicken Ticklers (tomato basil)
720cal 16g carb 40g fat 82g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
920cal 43.5g carb 40g fat 102g 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
2360cal 125g carb 124g fat 209g protein

Exercise- Alt Pull+core (LA Fit)
Fasted Cardio Tread 65mins
Asst Pull up -70x12x5
Facepull 52.5x12x5
Cable Curl 37.5x12x5
SM Bent over row 160x5x5
BB high row (to overhead) 55x10x5
DB Shrug. (Didn’t do)
Rev pec Deck 120x12x5
DB Hammer Curl 25x12x5
Seated row 135x12x5 (2pro 2nuet 1sup)
Lat Pulldown 150x12x5
DB Pullover 35x12x5
Dead hang 5x15secs
Rev Ez bar curl 45x12x2
Mach Arm Curl 85x8x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

@Ravenson nicely done i like your eating window only 6 hours

if you can you going to post up some updated pics for us?

 

[SteveSmi]

great job man that is some solid volume

 

[Mobster]

10-12-23
Sleep 2100-0700 10hours

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

Diet
Lunch
Queso Poblano Chicken Sausage Wrap
745cal 32g carb 54g fat 57.5g protein (17g fiber)

Snack
Protein Shake w/skim milk
380cal 31g carb 1.5g fat 59g protein

Dinner
16oz Chicken Ticklers (tomato basil)
720cal 16g carb 40g fat 82g protein
2.5c skim milk
200cal 27.5g carb 0g fat 20g protein
Dinner macros
920cal 43.5g carb 40g fat 102g 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
2360cal 125g carb 124g fat 209g protein

Exercise- Alt Pull+core (LA Fit)
Fasted Cardio Tread 65mins
Asst Pull up -70x12x5
Facepull 52.5x12x5
Cable Curl 37.5x12x5
SM Bent over row 160x5x5
BB high row (to overhead) 55x10x5
DB Shrug. (Didn’t do)
Rev pec Deck 120x12x5
DB Hammer Curl 25x12x5
Seated row 135x12x5 (2pro 2nuet 1sup)
Lat Pulldown 150x12x5
DB Pullover 35x12x5
Dead hang 5x15secs
Rev Ez bar curl 45x12x2
Mach Arm Curl 85x8x5
Mach Crunch 110x20x5
Mach Back Ext 100x20x5

My last workout was 2 exercises

 

[Ravenson]

@Ravenson nicely done i like your eating window only 6 hours

if you can you going to post up some updated pics for us?

So I’ll be starting a new cycle in about a month, I’ll make sure to post updated pics by then.

 

[Ravenson]

My last workout was 2 exercises

I live about an hour and a half from my gym so I try to get as much in as possible. 2 days a week I go to one about 30 mins away.

 

[QuadSweep]

consider finding a closer gym. I do not think it is doable to live that far away from the gym long term

 

[BodyMonster34]

bro dayum maybe try home gym?

 

[JasonPriest]

I still think that you are improving a lot just based on your diet

 

[MONSTRO]

I predict within two years you will be onstage competing

 

[Vadim Fedorov]

yes we would love to see your updated pictures

 

[2Thick]

I used to train 45 minutes away from after work I didn't mind getting out of the house

 

[e2]

this log Journal is a good experiment on if short workouts more often are better than long workouts less often

 

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

I would be interested to see if you wear your body out

 

[chesty]

crazy amount of workouts for sure maybe you're overdoing it

 

[ROIDDERS]

that sucks you have such a long drive there's not a gym closer to you?