Approved Log 14 Week Recomp and Fat Loss Cycle Log

[Ulter]

You're really being specific on what you're experiencing. I like to see that.

 

[JasonPriest]

Great job, doing some foam rolling and working on some Mobility work.

That will help prevent injuries in the future.

 

[RoySimpson]

Roughly two weeks in and I’m already starting to strip away some of that unwanted fat. The picture on the left was taken on March 28, 2025 and the picture on the right taken today, April 9, 2025. (Corrected dates)

I’m just getting started

@Avitoholis looking great bro!!

 

[BodyMonster34]

Bro, how we doing with the red meat? I hope you're pushing it hard. Maybe you barbecue this week.

 

[Quadsweep]

Looking really good, man. I like the walking that you're doing

that's solid and it's good for your heart.

 

[Zyglamail]

Good job on the core training. I like to sit ups and I like the hanging knee raises. Those aren't easy.

 

[Shrine]

Shoulders and chest. Look, fantastic.

And you're also hitting your arms and quads.

 

[sambee38]

Proud of you, man. Now, this is a fantastic update.
Really training your body to be something special every single day.

 

[Masonic Bodybuilder]

Nice job staying consistent and still grinding with the life stress. Hopefully the wife is progressing well.

 

[ballin2504]

Definitely can tell the difference and most notably the midsection.

I was thinking the same thing

 

[25homes]

Hope she ok

 

[Noah Wixx]

Week 3 Meal Plan

Macros Target: 225g Protein | 180g Carbs | 60–80g Fat | 1900–2100 kcal

Improvements from week 2: included more variety in my meals, increased red meat, and doubled serving of green vegetables.

Daily Shakes

Post-Workout Shake – 6:00 AM

• 36g whey

• 10g collagen

• 1 banana (~100g)

• 30g dextrose

• 1 tbsp wheat germ

• 5g creatine + 3g beta alanine

• ALA + Vitamin C (supps) Macros: 42g P / 60g C / 5g F / 460 kcal

Afternoon Shake – 3:00 PM

• 36g whey

• 1 tbsp peanut butter

• 1 tbsp wheat germ

• TUDCA + Vitamin C (if not taken earlier) Macros: 40g P / 8g C / 11g F / 330 kcal

Bedtime Shake – 8:30 PM

• 30g casein

• Magnesium + L-theanine Macros: 30g P / 2g C / 1g F / 140 kcal



Meals

Breakfast – 8:30 AM (Overnight Oats)

• 40g steel-cut oats

• 200g 2% milk

• 30g whey

• 50g banana or 75g mixed berries

• Cinnamon + monk fruit or zero-cal syrup Macros: 40g P / 50g C / 8g F / 420 kcal

Mid-Morning Snack (Optional) – 10:30 AM

• 150g plain Greek yogurt

• 15g walnuts

• 50g mixed berries Macros: 18g P / 10g C / 10g F / ~220 kcal


Lunch / Dinner Meals

Each meal: 35–40g Protein / 30–35g Carbs / 10g Fat / 400 kcal


Meal 1: Chicken + Sweet Potato + Corn + Broccoli

• 130g cooked chicken breast

• 100g sweet potato

• 50g canned corn

• 75g steamed broccoli

• 1 tsp olive oil Macros: 38g P / 34g C / 10g F / ~420 kcal



Meal 2: Beef + Sweet Potato + Mixed Veg (Broccoli, Asparagus, Onion, Mushrooms)

• 115g cooked sirloin tip beef

• 100g sweet potato

• 100g veg mix (broccoli, asparagus, onion, mushrooms)

• 1 tsp olive oil Macros: 37g P / 28g C / 10g F / 400 kcal



Meal 3: Beef Stir-Fry (Beef + Rice + Mixed Veg)

• 120g cooked sirloin tip beef

• 110g cooked basmati rice

• 100g mixed stir-fry vegetables

• 1 tsp olive oil Macros: 36g P / 39g C / 10g F / 475 kcal



Meal Rotation (Mon–Sun)

Day Lunch Dinner

Mon Meal 1 Meal 2

Tues Meal 3 Meal 1

Wed Meal 2 Meal 3

Thu Meal 1 Meal 2

Fri Meal 3 Pizza

Sat Meal 2 Meal 3

Sun Meal 1 Meal 2



Approximate Daily Macro Totals

• Protein: 225–230g

• Carbs: 175–185g

• Fat: 65–75g

• Calories: 2000–2150 kcal

Fuck yes! That meal prep is legendary

 

[Avitoholis]

Week 3 Daily Workout Logs
Here is a list of my workouts - with the exception of Saturday which i'm headed out to complete now. I did this because I need to start planning my week 4, and I don't plan my next week until i've intentionally reviewed my performance in the previous week.

I will post my plans for Week 4 training and nutrition shortly.

Final note - I greatly appreciate all the feedback on my log thus far. I find everyone here to be extremely positive and supportive towards one another. You have created a fantastic culture and I am very happy to be part the community. Thanks again.

 

[Avitoholis]

I think you can easily add 6 weeks to this.

@Avitoholis rough 2 weeks but you made amazing progress! in 2 weeks you look leaner AND bigger, tight!
I'd like to see more food and training shares please.

I'll have up week 4 meal prep shortly

I hope your lady recovers soon.
I would like to see weights added so we can see how you get stronger or weaker on lifts.

Thanks for this feedback - i've included it in my AAR for week 3. I don't know how other people are doing it, but i'm old school... pencil and spiral notebook...I've done it this for decades...one day i'll find all those notebooks and reflect upon what I was lifting in my 20's

great job man, i love to see the results

Thanks brother - I appreciate it.

Very nice training session over on Saturday

I love these mini feeder sessions - I think the jury is still out on the science and utility behind these high volume sessions that only focus on a few isolation movements...but I like them.

Progress baby!

Nice idea scoring the week

I appreciate that - it keeps me honest and moving forward.

Bro, she should be careful,

Superman got paralyzed from falling off his horse.

I don't ride horses anymore at the ranch, it's forbidden, but I do sometimes ride the steers, but they don't really go that fast.

Back in the day, I was a rodeo clown and I had to run away from the Bulls when they were trying to gore me.

Bro, how we doing with the red meat? I hope you're pushing it hard. Maybe you barbecue this week.

I did half my meal with red meat in week 3. Week 4 i'm rotating to Basa and Salmon - fish week.

Yes, for sure you're consistency is what's going to get you as far as you want

Looking really good, man. I like the walking that you're doing

that's solid and it's good for your heart.

It's too bad that walking is so underrated by most people. Low impact and effective calorie burn when consistently done over time.

Can already tell the different side by side picture Keep it up.

Proud of you, man. Now, this is a fantastic update.
Really training your body to be something special every single day.

I really appreciate this comment brother - thank you.

Eventually, you're going to want to take pictures and trim off the chest hair.

Will be able to see the muscles much more better.

Thanks for the feedback! I will get that done before my next update - doing comparison photos bi-weekly.

Yes, I think you're even leaner but the hair makes it hard to see those muscles.

I'll take care of it next week! Thanks for the comment

@Avitoholis thats some great progress in just a couple weeks. Way to go man.

Thanks brother - much appreciated.

I was thinking the same thing

Bros. , that's the best meal prepping I've ever seen in my life. Wow.

I love the meal prep - this is the only way I can stay consistent! Thanks for the comment @ceo

Bros training looks amazing. I haven't seen anyone with this type of update, beautiful.

Thanks again brother - greatly appreciate the comment.

You are set for the whole week with that meal preparation.

That's the way it's done.

I like your style of logging.

It's very impressive.

Thanks for this - it's how i've been tracking not only my training but personal and professional goals. I've simply made a few tweaks before posting it to the community - i'm glad it's clear and makes sense.

Tell us more about how you are seasoning and marinating, your food.

i'll post a few pics of the seasoning i'm using - but i'm picking some low carb/sugar sauces and then supplement with drippings and my own seasoning. I keep it pretty simple - but it tastes damn good.

I like how you lay out different notes and points.
Those little tidbits are good to fall back on.

Thank you and I agree - when I take the time to make the notes, it benefits me when planning future weeks. I course correct every week - without the notes, i'd be making changes in the dark or missing opportunities.

Great job on this. I love this. Sweet potato and broccoli.

That goes a long way for sure.

Love those sweet potatos and broccoli!

Wow, so your wife had some sort of horse accident, that's crazy.

Fell from her horse - but she is getting better!!

That's amazing for only 2 weeks!

Thank you brother - grealy appreciated.

Nice job staying consistent and still grinding with the life stress. Hopefully the wife is progressing well.

She is getting better everyday. Moving much better and she was able to climb a few stairs the past couple of days - I keep telling her to progress a little further everyday.

Definitely can tell the difference and most notably the midsection.

Appreciate this!

Fuck yes! That meal prep is legendary

Nice work

Thanks!

Hope she ok

She is getting better - slow and steady.

You're really being specific on what you're experiencing. I like to see that.

Thanks @Ulter I appreciate the comment.

Great job, doing some foam rolling and working on some Mobility work.

That will help prevent injuries in the future.

Thanks - I need to stay consistent with this. This is one of my biggest fears - i've been plagues by injuries over and over...now i'm taking it slow and doing to mobility work to hopefull keep me injury free.

@Avitoholis looking great bro!!

Much appreciated @RoySimpson!

Good job on the core training. I like to sit ups and I like the hanging knee raises. Those aren't easy.

I've never loved core work and for a long time I believed core muscles would be stimulated enough simply supplementing compound movements...I now see the error in my ways and i'm doing my best to catch up for lost years. Thanks for the comment.

Shoulders and chest. Look, fantastic.

And you're also hitting your arms and quads.

I appreciate it brother - thanks for the comment.

 

[stevesmi]

@Avitoholis yes sir we all appreciate you too. EVO family strength and ironhood

have a nice holiday weekend!

 

[LevButlerov]

Thanks for this feedback - i've included it in my AAR for week 3. I don't know how other people are doing it, but i'm old school... pencil and spiral notebook...I've done it this for decades...one day i'll find all those notebooks and reflect upon what I was lifting in my 20's

I'll have up week 4 meal prep shortly

@Avitoholis waiting on the meal prep oldschool is good, maybe write it on notes on phone.

 

[ceo]

I'll have up week 4 meal prep shortly

Thanks for this feedback - i've included it in my AAR for week 3. I don't know how other people are doing it, but i'm old school... pencil and spiral notebook...I've done it this for decades...one day i'll find all those notebooks and reflect upon what I was lifting in my 20's


Thanks brother - I appreciate it.

I love these mini feeder sessions - I think the jury is still out on the science and utility behind these high volume sessions that only focus on a few isolation movements...but I like them.




I appreciate that - it keeps me honest and moving forward.




I did half my meal with red meat in week 3. Week 4 i'm rotating to Basa and Salmon - fish week.




It's too bad that walking is so underrated by most people. Low impact and effective calorie burn when consistently done over time.




I really appreciate this comment brother - thank you.


Thanks for the feedback! I will get that done before my next update - doing comparison photos bi-weekly.


I'll take care of it next week! Thanks for the comment


Thanks brother - much appreciated.




I love the meal prep - this is the only way I can stay consistent! Thanks for the comment @ceo

Thanks again brother - greatly appreciate the comment.




Thanks for this - it's how i've been tracking not only my training but personal and professional goals. I've simply made a few tweaks before posting it to the community - i'm glad it's clear and makes sense.


i'll post a few pics of the seasoning i'm using - but i'm picking some low carb/sugar sauces and then supplement with drippings and my own seasoning. I keep it pretty simple - but it tastes damn good.

Thank you and I agree - when I take the time to make the notes, it benefits me when planning future weeks. I course correct every week - without the notes, i'd be making changes in the dark or missing opportunities.


Love those sweet potatos and broccoli!


Fell from her horse - but she is getting better!!


Thank you brother - grealy appreciated.

She is getting better everyday. Moving much better and she was able to climb a few stairs the past couple of days - I keep telling her to progress a little further everyday.


Appreciate this!





Thanks!


She is getting better - slow and steady.


Thanks @Ulter I appreciate the comment.


Thanks - I need to stay consistent with this. This is one of my biggest fears - i've been plagues by injuries over and over...now i'm taking it slow and doing to mobility work to hopefull keep me injury free.


Much appreciated @RoySimpson!


I've never loved core work and for a long time I believed core muscles would be stimulated enough simply supplementing compound movements...I now see the error in my ways and i'm doing my best to catch up for lost years. Thanks for the comment.

I appreciate it brother - thanks for the comment.

@Avitoholis bro good to hear your answers to these

 

[Avitoholis]

 

[LevButlerov]

View attachment 87250

@Avitoholis this looks like you have it in text right? can you copy and paste the text here please? the image is hard to read for many.

 

[Avitoholis]

@Avitoholis this looks like you have it in text right? can you copy and paste the text here please? the image is hard to read for many.

Absolutely - thanks for this, I’ll make sure I do them all in text in the future and I’ll repost this as well.