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Approved Log Body Recomp Cycle Log

sleep is definitely the thing you've got to conquer
 
I'm still here. Just grinding away. Finished up classes today. Been 100 percent on diet that was posted. Will be redoing diet tomorrow due to psyllium fiber giving me stomach pain. Will be going back to veggies instead. Have felt alright other withs strength had been good except for today I was falling off on the second half of my lift. But that may have been due to stress from testing out of classes. But I'm finished now. Sleep has been good. Been getting minimum 8 hours. Will be off for a few days so gona try and make the most of it
 
I'm still here. Just grinding away. Finished up classes today. Been 100 percent on diet that was posted. Will be redoing diet tomorrow due to psyllium fiber giving me stomach pain. Will be going back to veggies instead. Have felt alright other withs strength had been good except for today I was falling off on the second half of my lift. But that may have been due to stress from testing out of classes. But I'm finished now. Sleep has been good. Been getting minimum 8 hours. Will be off for a few days so gona try and make the most of it
@Busted_Not_Broken stomach pain from psyllium? how much water are you drinking bro?

why no updates big man? can you please come back to the EVO family and update us, training to start and some meal pics
 
@Busted_Not_Broken stomach pain from psyllium? how much water are you drinking bro?

why no updates big man? can you please come back to the EVO family and update us, training to start and some meal pics
This is what I've been using with like 12-14oz water. It's giving me a sharp pain in my stomach about 20 min later and it can last any where from 20min to 2 hours
 

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Took these pics literally after rolling out of bed. Was 205.7 LBS fasted this morning. Mid section is still shit but feel like im making decent progress. It's probably hard to see in the pics but the tendons and ligaments on the top left of my left knee are actual starting to grow muscle again which is exciting for me. Feeling pretty good about it
 

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01501201-Cable-Bar-Lateral-Pulldown_Back_thumbnail@3x.jpg

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
110lbs x 25 reps

Best Volume

Best 1 Rep Max
2
115lbs x 18 reps

3
115lbs x 15 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
90lbs x 24 reps

2
90lbs x 30 reps

Best Volume

Best 1 Rep Max
3
95lbs x 21 reps

00741101-Barbell-Rack-Pull_Hips-FIX_thumbnail@3x.jpg

Rack Pull
SETS
WEIGHT & REPS
1
225lbs x 22 reps

Best Volume

Best 1 Rep Max
2
225lbs x 19 reps

3
225lbs x 17 reps

03831201-Dumbbell-Reverse-Fly_Shoulders_thumbnail@3x.jpg

Chest Supported Reverse Fly (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 20 reps

2
20lbs x 19 reps

3
20lbs x 13 reps

03341201-Dumbbell-Lateral-Raise_shoulder_thumbnail@3x.jpg

Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
30lbs x 20 reps

2
30lbs x 20 reps

3
30lbs x 18 reps

21971201-Run-on-Treadmill-(female)_Cardio_thumbnail@3x.jpg

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s
 
08141201-Triceps-Dip_Upper-Arms_thumbnail@3x.jpg

Triceps Dip
SETS
REPS
1
35 reps

Best Reps
2
20 reps


Smith Machine French Press
SETS
WEIGHT & REPS
1
50lbs x 25 reps

Best Volume

Best 1 Rep Max
2
50lbs x 21 reps

3
50lbs x 18 reps

03331201-Dumbbell-Kickback_Upper-Arms_thumbnail@3x.jpg

Triceps Kickback (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 40 reps

Best Volume
2
25lbs x 30 reps

Best Weight

Best 1 Rep Max
00311201-Barbell-Curl_Upper-Arms_thumbnail@3x.jpg

Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 22 reps

Best Volume

Best 1 Rep Max
2
60lbs x 16 reps

3
60lbs x 16 reps

02971201-Dumbbell-Concentration-Curl_Upper-Arms_thumbnail@3x.jpg

Concentration Curl
SETS
WEIGHT & REPS
1
25lbs x 16 reps

2
20lbs x 18 reps

3
20lbs x 15 reps

21971201-Run-on-Treadmill-(female)_Cardio_thumbnail@3x.jpg

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s
 
Here is my updated meal plan eliminating psyllium fiber. decided to go back to vegetable due to digestion issues. slight calorie increase on training days.

FOOD LOGS=HIGH DAY=SAT,SUN,MON,WED,THURS

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE

155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
200 GRAM BAKED SWEET POTATOE
TOTAL= 44 GRAM CARB, 40 GRAM PROTIEN, 25 GRAM FAT, 551 CALORIE

160 GRAM WILD SALMON
280 GRAM CUCUMBER
40 GRAM OATS
21 GRAM WALNUTS
TOTAL= 40 GRAM CARB, 42 GRAM PROTIEN, 25 GRAM FAT, 536 CALORIE

300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 98 GRAMS CARBS, 165 GRAMS PROTIEN, 94 GRAMS FAT= 1855 CALORIE

FOOD LOGS= LOW DAY= TUESDAY,FRIDAY

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE


155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
150 GRAM BROCCLI
TOTAL= 11 GRAM CARB, 40 GRAM PROTIEN, 26 GRAM FAT, 413 CALORIE


160 GRAM WILD SALMON
280 GRAM CUCUMBER
21 GRAM WALNUTS
TOTAL= 13 GRAM CARB, 37 GRAM PROTIEN, 22 GRAM FAT, 386 CALORIE



300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 38 GRAMS CARBS, 160 GRAMS PROTIEN, 92GRAMS FAT= 1567 CALORIES
 
Took these pics literally after rolling out of bed. Was 205.7 LBS fasted this morning. Mid section is still shit but feel like im making decent progress. It's probably hard to see in the pics but the tendons and ligaments on the top left of my left knee are actual starting to grow muscle again which is exciting for me. Feeling pretty good about it
@Busted_Not_Broken you're not making decent progress you're making AMAZING progress much leaner and better looking bro

Here is my updated meal plan eliminating psyllium fiber. decided to go back to vegetable due to digestion issues. slight calorie increase on training days.

FOOD LOGS=HIGH DAY=SAT,SUN,MON,WED,THURS

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE

155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
200 GRAM BAKED SWEET POTATOE
TOTAL= 44 GRAM CARB, 40 GRAM PROTIEN, 25 GRAM FAT, 551 CALORIE

160 GRAM WILD SALMON
280 GRAM CUCUMBER
40 GRAM OATS
21 GRAM WALNUTS
TOTAL= 40 GRAM CARB, 42 GRAM PROTIEN, 25 GRAM FAT, 536 CALORIE

300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 98 GRAMS CARBS, 165 GRAMS PROTIEN, 94 GRAMS FAT= 1855 CALORIE

FOOD LOGS= LOW DAY= TUESDAY,FRIDAY

2 EGGS
100 GRAM EGG WHITE
2 SLICE NATURAL SWISS CHEESE
TOTAL= 3 GRAM CARB, 35 GRAM PROTIEN, 22 GRAM FAT, 352 CALORIE


155 GRAM 96% BEEF
21GRAM WALNUT
5ml olive oil
150 GRAM BROCCLI
TOTAL= 11 GRAM CARB, 40 GRAM PROTIEN, 26 GRAM FAT, 413 CALORIE


160 GRAM WILD SALMON
280 GRAM CUCUMBER
21 GRAM WALNUTS
TOTAL= 13 GRAM CARB, 37 GRAM PROTIEN, 22 GRAM FAT, 386 CALORIE



300 GRAMS ROMAINE LETTUCE
10 ML OLIVE OIL
150 GRAMS EGG WHITE
145 GRAMS GROUND CHICKEN
TOTAL= 11 GRAMS CARBS, 48 GRAMS PROTIEN, 22 GRAMS FAT, 416 CALORIES

TOTAL= 38 GRAMS CARBS, 160 GRAMS PROTIEN, 92GRAMS FAT= 1567 CALORIES
Pics of low day meals
Pics if high day meals
meal prep is super nice you're staying steady
overall rations can go up on the protein try to bump up the protein intake

08141201-Triceps-Dip_Upper-Arms_thumbnail@3x.jpg

Triceps Dip
SETS
REPS
1
35 reps

Best Reps
2
20 reps


Smith Machine French Press
SETS
WEIGHT & REPS
1
50lbs x 25 reps

Best Volume

Best 1 Rep Max
2
50lbs x 21 reps

3
50lbs x 18 reps

03331201-Dumbbell-Kickback_Upper-Arms_thumbnail@3x.jpg

Triceps Kickback (Dumbbell)
SETS
WEIGHT & REPS
1
20lbs x 40 reps

Best Volume
2
25lbs x 30 reps

Best Weight

Best 1 Rep Max
00311201-Barbell-Curl_Upper-Arms_thumbnail@3x.jpg

Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
60lbs x 22 reps

Best Volume

Best 1 Rep Max
2
60lbs x 16 reps

3
60lbs x 16 reps

02971201-Dumbbell-Concentration-Curl_Upper-Arms_thumbnail@3x.jpg

Concentration Curl
SETS
WEIGHT & REPS
1
25lbs x 16 reps

2
20lbs x 18 reps

3
20lbs x 15 reps

21971201-Run-on-Treadmill-(female)_Cardio_thumbnail@3x.jpg

Treadmill
SETS
DISTANCE & TIME
1
0mi - 20min 0s
training is going really well i like treadmill closers
 
@Busted_Not_Broken you're not making decent progress you're making AMAZING progress much leaner and better looking bro




meal prep is super nice you're staying steady
overall rations can go up on the protein try to bump up the protein intake


training is going really well i like treadmill closers
Ive got everything calculated off my lean body mass thats calculated by my scale. It says my lean body mass is only 145 lbs. thats why I havent increased my calories. i know youve told me multiple times, and i dont want you to think im ignoring you. im just scared that i will start putting fat back on. ive been working so hard to scrape it off.
 
Im a complete dumbass. I hate that i have to post this but my calculations were off on my test. I calculated it out today because i wanted to see how much more it would be a week for the cycle im planning and came to the realization that im only pinning 140mg a week. super stoked im making this amount of progress with this little of gear but definitely not smart on my part. so here is an updated list of my current supplement protocol. from now on i will always double check.

current supp list

Fish oil- 1400mg
ashwaganda-1000mg
vitaman D3-4000 iu
milk thistle-240mg
magnesium glycinate -200mg
glucosime/chondrotin hci-1500mg
elderberry extract-500mg
apple cider vinegar- 2 TBSP
multivitamin *
N2gaurd*
pure rest sleep formula*
Aromasin 5mg Mon/Thur
creatine monohydrate micronized- 5 gram
kaged hydra charge electrolyte*
liquid L-carnitine 1500mg
test cypionate 140mg a week

*= full serving size
 
you got a good physique, i'm glad you posted those pics

leaning out will be easy from here
 
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