Approved Log Body Recomp Cycle Log

[Npcclassicphysique champ]

will do! thank you

@Busted_Not_Broken keep us updated, get this log active as you go

 

[25homes]

Currently on: Trt 200mg test cyp. and 5mg of mk2866
(been on mk for about two and a half weeks)

Wanting to lose fat and get in shape. injured my knee a few years ago and quit lifting. been back in the gym for about two and a half months. when i started i was 232lbs 32% body fat fasted. according to an oxiline scale. this morning I measured myself out fasted at 213.8lbs 28.7% body fat. my lean body mass (according to scale) is 148 to 150lbs.
Diet right now is 1600 calories. 50 grams of carbs 123 grams protien and 100 grams of fat. I was having insulin sensitivity issues. that why i cut my carbs out so low. my fasted blood sugars went from 105-125 to 75-95. so I know im moving in the right direction.
I've been using the scale as reference. i know they arent 100% accurate but it is extremely consistent. i can step on and off it 3 or 4 times in a row and its always the same. so far everything ive lost has been shown coming off as fat. lean body mass hasnt dropped.
My sleep schedule is probably the one thing that i struggle with. Im a Diesel Tech and i work nights. I work 12 hour shifts. 4 nights on, 5 days off, 3 nights on, 2 and 1/2 days off , then the cycle repeats. my off days my sleep schedule is good. i usually get 7 to 8 hours. but when i work, by the time im done with the gym, i only get 4 to 5 and a half hours of sleep normally.
Havent gotten my bloods done in about 4 months but they werent super bad other than the blood sugar, which is kind of what started this whole thing other than I was getting sick of being fat. I will post them when i get them done in the next couple weeks.
Goal is to get my body fat down and increase my insulin sensitivity so i can eventually put on some more muscle. I have no intention of running a huge cycle until i get healthy and body fat percentage comes down.
My training is a 5 day split push,pull,arms,legs,cardio. i do 30 min fasted cardio every morning on the treadmill doing power walk with incline. before i hurt my self i had about 6 years of training under my belt.
I havent really ran any super heavy cycles. i did 200mg test with 200mg nandrolone with bpc157 for 20 weeks. I had a really good experience with this. I have also ran 40mg of anavar with 200mg of test for 12 weeks. also had a good experience with this. both of these were done pre-injury.
currently i have been feeling good and dont really have any thing that i cant do in the gym so far other than deadlifts. it seems to agitate my knee. I look forward to working with everyone on the forum. also if anyone has any reccomendations for horomone replacement centers in the states i would be open to trying a new place.

Thanks in advance.

I would add GW into the Mix bro

 

[Noah Wixx]

I would add GW into the Mix bro

I agree gw would go great here

 

[Busted_Not_Broken]

Didn't have time to get on earlier. Here is my meals from yester day. along with weight check in. I think it might be time to up my calories a bit. the number of weight I've lost in muscle comparted to fat has pretty much tipped the last two days. Also i want to clear something up. some of you have told me i need to up the dose of the mk2866 that i have been running from 5mg. to be honest i wasnt really trying to use if in a performance aspect. it was more to help with blood sugars. if you look at some of the clinical trials. they had people on as low of dose as 3mg and they were reporting that there was a significant lowering in blood sugar. That being said I'm not against raising the dose either. I also got bloods done this morning so if everything comes back good we can may talk about what a good plan for cycle will look like.

 

[Busted_Not_Broken]

After taking everyone's advice into consideration I'm thinking of changing my work out routine to get optimal sleep.

Training split for rest with work schedule:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
legs cardio off arms back off chest
&accessory

The thought process is i always have sat sunday and monday morning off. so since i train at the end of my day i will have those days to really push my self. and since i have every other tuesday off i can switch my arm days back and forth for optimal rest. arms and back are the easiest for me to push through so i dont mind doing them during the week. plus with the added days off i will have the most recovery. Any input is welcome.

 

[Busted_Not_Broken]

This was today back work out.

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
130lbs x 12 reps

2
135lbs x 9 reps

3
135lbs x 8 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
120lbs x 10 reps

2
120lbs x 10 reps

3
120lbs x 10 reps

Vbar Pull Down
SETS
WEIGHT & REPS
1
100lbs x 10 reps

2
100lbs x 10 reps

3
100lbs x 9 reps

Chest Supported Reverse Fly (Dumbbell) super set with resistance band reverse fly to failure
SETS
WEIGHT & REPS
1
40lbs x 10 reps

2
40lbs x 10 reps

3
40lbs x 8 reps

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

2
30lbs x 18 reps

3
30lbs x 18 reps

 

[Busted_Not_Broken]

meals for the day

 

[LevButlerov]

After taking everyone's advice into consideration I'm thinking of changing my work out routine to get optimal sleep.

Training split for rest with work schedule:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
legs cardio off arms back off chest
&accessory

The thought process is i always have sat sunday and monday morning off. so since i train at the end of my day i will have those days to really push my self. and since i have every other tuesday off i can switch my arm days back and forth for optimal rest. arms and back are the easiest for me to push through so i dont mind doing them during the week. plus with the added days off i will have the most recovery. Any input is welcome.

@Busted_Not_Broken i would do all the big lifts like legs on rest days if you ask me

This was today back work out.

Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
130lbs x 12 reps

2
135lbs x 9 reps

3
135lbs x 8 reps


Single arm Machine row
SETS
WEIGHT & REPS
1
120lbs x 10 reps

2
120lbs x 10 reps

3
120lbs x 10 reps

Vbar Pull Down
SETS
WEIGHT & REPS
1
100lbs x 10 reps

2
100lbs x 10 reps

3
100lbs x 9 reps

Chest Supported Reverse Fly (Dumbbell) super set with resistance band reverse fly to failure
SETS
WEIGHT & REPS
1
40lbs x 10 reps

2
40lbs x 10 reps

3
40lbs x 8 reps

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

2
30lbs x 18 reps

3
30lbs x 18 reps

good training lets get reps even to 25 level and cardio up

meals for the day

protein is still low bump it up

 

[Busted_Not_Broken]

@Busted_Not_Broken i would do all the big lifts like legs on rest days if you ask me


good training lets get reps even to 25 level and cardio up


protein is still low bump it up

So higher reps? And after talking with @Npcclassicphysique champ , I was already planning on bumping fasted cardio to 60 minutes on days off. Will that be sufficient ?

 

[Mobster]

Sleep is important

 

[stevesmi]

I've written and talked about sleep strategies for years

one trick is wear blue blocker glasses after sunset if you watch tv or use electronics

 

[LevButlerov]

So higher reps? And after talking with @Npcclassicphysique champ , I was already planning on bumping fasted cardio to 60 minutes on days off. Will that be sufficient ?

@Busted_Not_Broken getting enough sleep is key
but higher reps are better long term fat loss and overall for your body type
and cardio for sure 60 min fasted on days off is perfect
you have to never stop and keep pushing

 

[Quadsweep]

Are you taking any stimulants near bedtime
stimulants can affect your sleep for many hours

 

[BodyMonster34]

bro i lift hard you know me
but i also sleep hard. gotta do both

 

[JasonPriest]

hopefully you'll be able to improve your sleep
that is going to be key that's when your body rests and recovers

 

[MONSTRO]

Monstro likes your cardio
that good for heart and lean ness

 

[Vadim Fedorov]

meals look amazing
you're getting in a lot of good nutrition

 

[2Thick]

keep up the good work
I like your simple workouts

 

[e2]

great start to this log
you are even including some pictures of the training you're doing very cool

 

[StevenDarwinMD]

APPROVED LOG