Approved Log Ravenson 2025 Sport TRT and Cycles log

[ROIDDERS]

I think it's smart to do 10 minutes only in the sauna

and then do the 10 minutes and the pool that sounds really good.

 

[chesty]

that's cool that your gym has both a pool and a sauna.

Sounds like a good gym, hope you don't pay too much.

 

[Ulter]

Nice work on this man. Good weight training session. And the fasted cardio is on point.

 

[Ravenson]

that's cool that your gym has both a pool and a sauna.

Sounds like a good gym, hope you don't pay too much.

It’s LA fitness pay I think $36 a month and that’s with the guest pass so I can take my wife for free every time.

 

[Ravenson]

03-31-25

Sleep 2000-515 9.25 hours
Weight 213
All caloric intake is from 12pm-6pm

Diet

Lunch
16oz Garlic Seasoned Chicken wings air fried
840cals 0g carbs 56g fat 80g protein

Snack
50g Protein Shake
320 cals 18g carbs 5g fat 50g protein

Dinner
300g 80/20 ground beef
150g basmati rice
150g broccoli
2.5c Skim Milk
1205cals 70.2g carbs 53.7g fat 101.3g 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
2719cals 98g carb 148g fat 231g protein

Exercise- Pull+Core LA Fit fully fasted

Fasted Cardio
Bike 35m avg hr 132 Cals burned 445

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight train 33 sets 1hr25m avg hr 124 cals 523
Pull-up BWx5x3
LFFW high row 169x12,12,10
LFFW ISO standing row 284x12x3
LFFW ISO seated row 284x10x3
dead hang BWx45sx3
Facepull 65x12x3
Cable single arm pullover 25x10x3
Matrix Preacher Curl 65x12
rev pec deck 105x12x3

Incline Sit-ups BWx15x3
Planks BWx1mx3

Sauna 30m avg hr 136 929 cal
In sauna vacs 30sec x10

Totals: 2h 55m 2187 cals burned

 

[GHgut4life]

03-31-25

Sleep 2000-515 9.25 hours
Weight 213
All caloric intake is from 12pm-6pm

Diet

Lunch
16oz Garlic Seasoned Chicken wings air fried
840cals 0g carbs 56g fat 80g protein

Snack
50g Protein Shake
320 cals 18g carbs 5g fat 50g protein

Dinner
300g 80/20 ground beef
150g basmati rice
150g broccoli
2.5c Skim Milk
1205cals 70.2g carbs 53.7g fat 101.3g 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
2719cals 98g carb 148g fat 231g protein

Exercise- Pull+Core LA Fit fully fasted

Fasted Cardio
Bike 35m avg hr 132 Cals burned 445

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight train 33 sets 1hr25m avg hr 124 cals 523
Pull-up BWx5x3
LFFW high row 169x12,12,10
LFFW ISO standing row 284x12x3
LFFW ISO seated row 284x10x3
dead hang BWx45sx3
Facepull 65x12x3
Cable single arm pullover 25x10x3
Matrix Preacher Curl 65x12
rev pec deck 105x12x3

Incline Sit-ups BWx15x3
Planks BWx1mx3

Sauna 30m avg hr 136 929 cal
In sauna vacs 30sec x10

Totals: 2h 55m 2187 cals burned

@Ravenson i see the macros moving up carbs down bro
how you feel with lower carbs on training?

 

[Ravenson]

@Ravenson i see the macros moving up carbs down bro
how you feel with lower carbs on training?

Feeling pretty good, not too low on energy. Gonna try to do a couple high carb days a week on heavy training days and then around 100 the rest of the week. Trying to figure out carb cycling for sarcoplasmic hypertrophy.

 

[GHgut4life]

Feeling pretty good, not too low on energy. Gonna try to do a couple high carb days a week on heavy training days and then around 100 the rest of the week. Trying to figure out carb cycling for sarcoplasmic hypertrophy.

you dont need high carbs days bro
@Ravenson you should just do 1 day refeed and train your weak bodypart next day
you doing good low carbs stay and keep cutting

 

[Ravenson]

you dont need high carbs days bro
@Ravenson you should just do 1 day refeed and train your weak bodypart next day
you doing good low carbs stay and keep cutting

Ok I’ll do that.

 

[GHgut4life]

Ok I’ll do that.

awesome bro

 

[ballin2504]

03-30-25

Sleep 2000-0600 10 hours
Weight 214 lbs
All caloric intake is from 12pm-6pm


Diet

Lunch
17oz Garlic seasoned wings air fried no battered
84g sweet potato fries air fried
1052cals 19g carbs 68g fat 86g protein

Snack
50g Protein Shake
320 cals 18g carbs 5g fat 50g protein

Dinner
8oz tortilla crusted tilapia
1c Mac and cheese
2.5c skim milk
900 cals 90.5g carbs 25.5g fat 69g 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
2627cals 137g carbs 133g fat 205g protein

Exercise- Push+Core LA Fit fully fasted

Fasted Cardio Bike 35m 10.5mi Avg HR 130 437cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 16 56m hr 124 574 cals
LFFW incline press 162x9,8,6
LFFW shoulder press 130x10,8,6
Matrix seated dips 207.5x10,10,8
Matrix Pec Deck 165x15x3
Matrix Lat Raise 100x15x3
Matrix Tri ext 125x20,18,15

Capt chair leg raises BWx12x3
Planks BWx1mx3

Sauna 30 mins avg hr 132 380 cals

Totals: 2h 1m 1391 cals burned

@Ravenson 10 hours of sleep is awesome. I wish I could get that just once lol

 

[Noah Wixx]

Costco has everything under the sun it is impressive

 

[Tiger Salman Khan]

03-31-25

Sleep 2000-515 9.25 hours
Weight 213
All caloric intake is from 12pm-6pm

Diet

Lunch
16oz Garlic Seasoned Chicken wings air fried
840cals 0g carbs 56g fat 80g protein

Snack
50g Protein Shake
320 cals 18g carbs 5g fat 50g protein

Dinner
300g 80/20 ground beef
150g basmati rice
150g broccoli
2.5c Skim Milk
1205cals 70.2g carbs 53.7g fat 101.3g 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
2719cals 98g carb 148g fat 231g protein

Exercise- Pull+Core LA Fit fully fasted

Fasted Cardio
Bike 35m avg hr 132 Cals burned 445

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight train 33 sets 1hr25m avg hr 124 cals 523
Pull-up BWx5x3
LFFW high row 169x12,12,10
LFFW ISO standing row 284x12x3
LFFW ISO seated row 284x10x3
dead hang BWx45sx3
Facepull 65x12x3
Cable single arm pullover 25x10x3
Matrix Preacher Curl 65x12
rev pec deck 105x12x3

Incline Sit-ups BWx15x3
Planks BWx1mx3

Sauna 30m avg hr 136 929 cal
In sauna vacs 30sec x10

Totals: 2h 55m 2187 cals burned

@Ravenson 2187 calories burned is good job done man.....

 

[Ravenson]

4-03-25

All in all good day. Can’t do planks for a few weeks as my elbow is healing from having a skin cancer cut out. Carbs were a bit high but I’ll consider this a refeed day and get back on track tomorrow.


Sleep 2000-0530 9.5 hours
Weight 213

All caloric intake is from 12pm-6pm

Diet

Lunch
300g Chicken
150g black beans
150g Basmati Rice
100g Avocado
785cals 80g carbs 20g fat 79g protein

Snack
Protein shake w/2.5c skim milk
520cals 45.5g carbs 5g fat 70g protein

Dinner
300g 80/20 ground beef
150g basmati rice
150g broccoli
2.5c Skim Milk
1205cals 70.2g carbs 53.7g fat 101.3g 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
2864cals 205g carbs 112g fat 250g protein

Exercise- Push+Core LA Fit

Cardio Bike 35m 10.5mi Avg HR 120 336 cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 21 55m avg hr 124 553 cals
LFFW incline press 162x10,9,6
LFFW shoulder press 130x11,9,8
Matrix seated dips 207.5x10,10,9 (machine max)
Matrix Pec Deck 170x15x3
Matrix chest supported Lat Raise 70x12x3
Matrix Tri ext 140x15x3

Capt chair leg raises BWx12x3

Sauna 30 mins avg hr 132 380 cals

Totals: 2h 1269 cals burned

 

[starboy]

All in all good day. Can’t do planks for a few weeks as my elbow is healing from having a skin cancer cut out. Carbs were a bit high but I’ll consider this a refeed day and get back on track tomorrow.

yea planks hard with you had the elbow issues
better rest a bit on that

Sleep 2000-0530 9.5 hours
Weight 213

All caloric intake is from 12pm-6pm

Diet

Lunch
300g Chicken
150g black beans
150g Basmati Rice
100g Avocado
785cals 80g carbs 20g fat 79g protein

Snack
Protein shake w/2.5c skim milk
520cals 45.5g carbs 5g fat 70g protein

Dinner
300g 80/20 ground beef
150g basmati rice
150g broccoli
2.5c Skim Milk
1205cals 70.2g carbs 53.7g fat 101.3g 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
2864cals 205g carbs 112g fat 250g protein

Exercise- Push+Core LA Fit

Cardio Bike 35m 10.5mi Avg HR 120 336 cals

LFFW= Life Fitness free weight (plate loaded)
HSFW= Hammer Strength free weight (plate loaded)
Matrix= Matrix banded

Weight training sets 21 55m avg hr 124 553 cals
LFFW incline press 162x10,9,6
LFFW shoulder press 130x11,9,8
Matrix seated dips 207.5x10,10,9 (machine max)
Matrix Pec Deck 170x15x3
Matrix chest supported Lat Raise 70x12x3
Matrix Tri ext 140x15x3

Capt chair leg raises BWx12x3

Sauna 30 mins avg hr 132 380 cals

Totals: 2h 1269 cals burned

i see that you fully back the macros look good again and you upped the carbs
you feel better with higher carbs? @Ravenson

 

[Ravenson]

yea planks hard with you had the elbow issues
better rest a bit on that

i see that you fully back the macros look good again and you upped the carbs
you feel better with higher carbs? @Ravenson

I feel about the same between 100 and 200, gonna bring them back down to 100ish tomorrow.

 

[SteveSmi]

skin cancer really is dangerous, hopefully they got it out all the way

 

[Ravenson]

skin cancer really is dangerous, hopefully they got it out all the way

Im hoping, they took way more than was there so I think they did but we will know in two weeks when the pathology report comes back.

 

[starboy]

I feel about the same between 100 and 200, gonna bring them back down to 100ish tomorrow.

You can cycle carbs easy you got experience

 

[Mobster]

Plenty of other ab work you can do.