Approved Log My Recomp Cycle 2024

[StevenDarwinMD]

APPROVED LOG

 

[Ulter]

nice job taking advantage of that sauna

 

[chesty]

my favorite thing used to be going into the sauna after a workout and getting a nice sweat and diving into the pool

 

[ROIDDERS]

nice job man you really have a nice gym that you're able to relax in

 

[CEO]

Bros I hate to hear about your wheelchair of situation hopefully this is a better year for you health wise

 

[Noah Wixx]

Got me some turkey, stuffed and wrapped in bacon for later

That just made my stomach rumble and get hungry lol

 

[ballin2504]

It

That just made my stomach rumble and get hungry lol

does sound good!

 

[Ravenson]

01-07-24

Great workout and day overall, starting to really feel the cycle kicking in. Deca is making the joints just super lubricated and very little joint pain post workout. Really hoping when I start the winny the deca will continue to keep the joints nice a lubed.

Sleep 2200-0800 10 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein

Snack
Pork Carnitas Wrap
366cal 25g carb 23g fat 24g protein

Dinner
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
890cal 70.5g carb 42g fat 105g 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
2581cal 139g carb 134g fat 214g protein

Exercise- Push+Core LA Fit
Cardio Tread 45m Avg HR 120

Weight training 30sets 1hr15m Avg HR 127
Conv Chest Press 100x20,20,15
Seated Dips 120x20x3
Mac Overhead Press 50x15,14,12
Decline Cable Fly 45x15x3
Rope over ext 32.5x20x3
Mach Lat Raise 80x20,20,15
Pec Deck 120x20x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back ext 70x20x3

Sauna 30m Avg HR 135
In sauna Stomach Vac 10x30secs

 

[BigArms42]

01-07-24

Great workout and day overall, starting to really feel the cycle kicking in. Deca is making the joints just super lubricated and very little joint pain post workout. Really hoping when I start the winny the deca will continue to keep the joints nice a lubed.

Sleep 2200-0800 10 hours

All caloric intake is from 12pm-6pm

Diet
Lunch
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
890cal 43g carb 42g fat 85g protein

Snack
Pork Carnitas Wrap
366cal 25g carb 23g fat 24g protein

Dinner
Pork Tenderloin- 360g
514cal 0g carb 19.3g fat 77.1g protein
Avocado Spread- 150g
242cal 12g carb 22.5g fat 3g protein
Broccoli steamed- 160g
54cal 10.6g carb .6g fat 4.5g protein
Pineapple Chunks- 160g
80cal 20.8g carb .2g fat .8g protein
2.5c Skim Milk
200cal 27.5g carb 0g fat 20g protein
Dinner Macros
890cal 70.5g carb 42g fat 105g 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
2581cal 139g carb 134g fat 214g protein

Exercise- Push+Core LA Fit
Cardio Tread 45m Avg HR 120

Weight training 30sets 1hr15m Avg HR 127
Conv Chest Press 100x20,20,15
Seated Dips 120x20x3
Mac Overhead Press 50x15,14,12
Decline Cable Fly 45x15x3
Rope over ext 32.5x20x3
Mach Lat Raise 80x20,20,15
Pec Deck 120x20x3
Mach Crunch 100x20x3
Mach Obs 110x20x3
Mach Back ext 70x20x3

Sauna 30m Avg HR 135
In sauna Stomach Vac 10x30secs

@Ravenson you're pure power with the core and cardio BOOM you're rocking into a super shred and recomp

 

[Ravenson]

01-08-24
Sleep 2200-0630 8.5hours

All caloric intake is from 12pm-6pm

Diet
Lunch
330g Pork Tenderloin
471cal 0g carb 17.7g fat 70.7g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
847cal 43.4g carb 40.9g fat 79g protein

Snack
Pork Carnitas Wrap
420cal 33g carb 24.5g fat 34g protein

Dinner
330g Pork Tenderloin
471cal 0g carb 17.7g fat 70.7g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g 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
1047cal 70.9g carb 40.9g fat 99g 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
2550cal 147g carb 52g fib 131g fat 212g protein

Exercise- Pull+Core LA Fitness
Fasted Cardio Tread 50m avg HR 123

Weight training 30 Sets Avg HR 118
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 45x15x3
Cable Single arm pullover 15x15x3
Facepull 52.5x15x3
Cable Bar Curl 40x12x3
rev pec deck 100x15x3
Diverging lat Pulldown 100x15x3
Mach row 85x15x3
Mach Crunch 100x20x3

Sauna 30mins avg HR 131
In Sauna Vacs 10x30secs

 

[BigArms42]

01-08-24
Sleep 2200-0630 8.5hours

All caloric intake is from 12pm-6pm

Diet
Lunch
330g Pork Tenderloin
471cal 0g carb 17.7g fat 70.7g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g protein
160g Broccoli
54cal 10.6g carb .6g fat 4.5g protein
160g Pineapple
80cal 20.8g carb .2g fat .8g protein
Lunch Macros
847cal 43.4g carb 40.9g fat 79g protein

Snack
Pork Carnitas Wrap
420cal 33g carb 24.5g fat 34g protein

Dinner
330g Pork Tenderloin
471cal 0g carb 17.7g fat 70.7g protein
150g Avocado Spread
242cal 12g carb 22.5g fat 3g 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
1047cal 70.9g carb 40.9g fat 99g 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
2550cal 147g carb 52g fib 131g fat 212g protein

Exercise- Pull+Core LA Fitness
Fasted Cardio Tread 50m avg HR 123

Weight training 30 Sets Avg HR 118
Asst pull-up -100x15x3
Asst dead hang -100x45sX3
Decline Cable Fly 45x15x3
Cable Single arm pullover 15x15x3
Facepull 52.5x15x3
Cable Bar Curl 40x12x3
rev pec deck 100x15x3
Diverging lat Pulldown 100x15x3
Mach row 85x15x3
Mach Crunch 100x20x3

Sauna 30mins avg HR 131
In Sauna Vacs 10x30secs

@Ravenson you're holding it steady
maybe bump protein to 250grams?

 

[Mobster]

Good enzymes in pineapple

 

[SteveSmi]

very proud of you man you are doing great

 

[Ravenson]

Good enzymes in pineapple

On top of the pineapple I take about 4800GDU of Bromelain a day for the digestive and protein synthesis properties.

 

[Noah Wixx]

On top of the pineapple I take about 4800GDU of Bromelain a day for the digestive and protein synthesis properties.

Excellent job digestive enzymes super important

 

[MONSTRO]

Monstro likes fresh pineapple

 

[Vadim Fedorov]

protein 200gf is plenty here

 

[2Thick]

you won't go wrong with avocado

 

[e2]

i think your diet is good.

 

[StevenDarwinMD]

APPROVED LOG