Approved Log Chapter 2 - 16 week Recomp Assault Log

[Allupfromhere]

Chapter 2 - 16 week Recomp Log with @ODINLABS

• Age: 35
• Height: 177cm
• Weight: 88kg
• Body Fat % unknown

Aim of this log is to Recomp to 10% lower bf% with the bigger focus on achieving this through muscle development. I will utilise nutrition and fasted cardio to help with fat loss and allow this to happen steadily during the cycle and throughout the entire year. This cycle isn’t for a hard cut as I will run a proper cutting cycle before next summer.

Training:

• Push 1 - chest/triceps/shoulder
• Pull 1 - back/biceps/rear delts & traps
• Lower 1 - legs
• Rest
• Push 2
• Pull 2
• Lower 2
• Rest
• This will be my split for the first 8 weeks. Every workout will start with 10 minutes of cardio and muscle groups will have warm up sets throughout the work out. Workouts will be completed in the evenings and each day 3 days of the split will swap focus on areas of the particular muscle group.
• Everyday will start with 30mins of fasted cardio and the rest days it will increase to 1hr fasted. Total of 4.5hrs of fasted cardio each week.
• Exercises are ones I feel the most mind muscle connection with and I have made the best growth with so far. I will keep the same exercises for 8 week block to monitor the weight progress from the start to the 8 week mark. If growth is still moving and a particular exercise hasn’t stalled or caused pain or discomfort, I will continue to include them.

Diet:

• Daily calories will start around the 2400 mark.
• Protein will stay at 250g daily as a target.
• Carbs, low carb day will stay under 100g. Medium days will have a slight increase such as leg day and high daysbut will be on refeed days to restore glycogen levels
• Fats will be aimed at 100g and will alter to accommodate the change in carbs on particular days
• Protein sources will consist of chicken breast, ribeye steak, 90/10 ground beef, eggs, tuna and wpi shakes to fill in the gaps.
• Carbs will be sweet potatoes, rice, some fruits, rolled oats
• Fats will come from avocados, yoghurt, walnuts, almonds, eggs, salmon and ghee for cooking.
• Vegetables will be broccoli, asparagus, green beans, carrots, spinach.
• Meal plans will be week long blocks to make meal prepping easier.
• Meals aren’t going to be fancy what so ever lol food for the 16 weeks is basically just for fuel and recovery

Supplements:

• Greens powder
• Magnesium
• Tudca
• Fish oil
• Pre workout when needed
• Electrolytes
• Eaa’s
• Acetyl-L-carnitine
• Liver gaurd
• Multi v
• Psyllium husk
• Digestive enzymes
• Probiotics

Welcome any more opinions and advice on supplementation, hoping for some discussion here.

Blood Work:

• Recent Blood Work: Had a complete blood panel done from doctor at the end of November and everything was in perfect range. These reports are visible on my previous log.
• Will be doing more bloods on Monday morning the 13th these will include
• Free and total test
• Prolactin
• Shgb
• E2 oestradial.

Will be doing bloods monthly but test will change as once I introduce npp tests will include e2 LCMS testing

Cycle Plan:

• Cycle Goals: recomp
• Compounds Planned for Use: Test E, Mast E, NPP and anavar.
• Dosage and Frequency:
• Weeks 1-16 Test e - 250mg, Mast e - 400mg, these will be split into 2 injections weekly. At week 6, NPP will be introduced at 100mg eod for 10 weeks, these dosages will average 350mg weekly based over a fortnight structure. At week 8 anavar will at 50mg daily - 25mg morning and 25mg pre evening workout.
• Cycle Length: 16 weeks
• Post Cycle Therapy: I will be returning to a trt dose of 100mg-150mg. Dosage will depend on bloodwork and what ever allows me to retain a higher natural range and doesn’t negatively impact other health markers. The details of this decision was outlined in depth on my previous log.

Very excited to be working alongside @ODINLABS for this part of my journey. Keen to show what his lab has to offer and what I can achieve as an individual in the next 16 weeks. Tomorrow morning I will upload progress start photos. Every month I’ll take the same photos, under the same light in the same place of my house for the best possible comparison. I’m well rested, heavily driven and focused enough that I feel I could send an arrow through the eye of the needle. Come Monday morning, game on.

 

[ODINLABS]

Awesome detail great work!

 

[Allupfromhere]

Awesome detail great work!

Thanks brother and thank you also for the opportunity and support!

 

[Pigsy]

Good start to the log brother. Enjoy the @ODINLABS fine products

 

[Allupfromhere]

Good start to the log brother. Enjoy the @ODINLABS fine products

Thanks @Pigsy appreciate it brother!

 

[Allupfromhere]

Starting photos. Keen to here some guesstimating on bf%

 

[Npcclassicphysique champ]

Chapter 2 - 16 week Recomp Log with @ODINLABS

• Age: 35
• Height: 177cm
• Weight: 88kg
• Body Fat % unknown

Aim of this log is to Recomp to 10% lower bf% with the bigger focus on achieving this through muscle development. I will utilise nutrition and fasted cardio to help with fat loss and allow this to happen steadily during the cycle and throughout the entire year. This cycle isn’t for a hard cut as I will run a proper cutting cycle before next summer.

Training:

• Push 1 - chest/triceps/shoulder
• Pull 1 - back/biceps/rear delts & traps
• Lower 1 - legs
• Rest
• Push 2
• Pull 2
• Lower 2
• Rest
• This will be my split for the first 8 weeks. Every workout will start with 10 minutes of cardio and muscle groups will have warm up sets throughout the work out. Workouts will be completed in the evenings and each day 3 days of the split will swap focus on areas of the particular muscle group.
• Everyday will start with 30mins of fasted cardio and the rest days it will increase to 1hr fasted. Total of 4.5hrs of fasted cardio each week.
• Exercises are ones I feel the most mind muscle connection with and I have made the best growth with so far. I will keep the same exercises for 8 week block to monitor the weight progress from the start to the 8 week mark. If growth is still moving and a particular exercise hasn’t stalled or caused pain or discomfort, I will continue to include them.

Diet:

• Daily calories will start around the 2400 mark.
• Protein will stay at 250g daily as a target.
• Carbs, low carb day will stay under 100g. Medium days will have a slight increase such as leg day and high daysbut will be on refeed days to restore glycogen levels
• Fats will be aimed at 100g and will alter to accommodate the change in carbs on particular days
• Protein sources will consist of chicken breast, ribeye steak, 90/10 ground beef, eggs, tuna and wpi shakes to fill in the gaps.
• Carbs will be sweet potatoes, rice, some fruits, rolled oats
• Fats will come from avocados, yoghurt, walnuts, almonds, eggs, salmon and ghee for cooking.
• Vegetables will be broccoli, asparagus, green beans, carrots, spinach.
• Meal plans will be week long blocks to make meal prepping easier.
• Meals aren’t going to be fancy what so ever lol food for the 16 weeks is basically just for fuel and recovery

Supplements:

• Greens powder
• Magnesium
• Tudca
• Fish oil
• Pre workout when needed
• Electrolytes
• Eaa’s
• Acetyl-L-carnitine
• Liver gaurd
• Multi v
• Psyllium husk
• Digestive enzymes
• Probiotics

Welcome any more opinions and advice on supplementation, hoping for some discussion here.

Blood Work:

• Recent Blood Work: Had a complete blood panel done from doctor at the end of November and everything was in perfect range. These reports are visible on my previous log.
• Will be doing more bloods on Monday morning the 13th these will include
• Free and total test
• Prolactin
• Shgb
• E2 oestradial.

Will be doing bloods monthly but test will change as once I introduce npp tests will include e2 LCMS testing

Cycle Plan:

• Cycle Goals: recomp
• Compounds Planned for Use: Test E, Mast E, NPP and anavar.
• Dosage and Frequency:
• Weeks 1-16 Test e - 250mg, Mast e - 400mg, these will be split into 2 injections weekly. At week 6, NPP will be introduced at 100mg eod for 10 weeks, these dosages will average 350mg weekly based over a fortnight structure. At week 8 anavar will at 50mg daily - 25mg morning and 25mg pre evening workout.
• Cycle Length: 16 weeks
• Post Cycle Therapy: I will be returning to a trt dose of 100mg-150mg. Dosage will depend on bloodwork and what ever allows me to retain a higher natural range and doesn’t negatively impact other health markers. The details of this decision was outlined in depth on my previous log.

Very excited to be working alongside @ODINLABS for this part of my journey. Keen to show what his lab has to offer and what I can achieve as an individual in the next 16 weeks. Tomorrow morning I will upload progress start photos. Every month I’ll take the same photos, under the same light in the same place of my house for the best possible comparison. I’m well rested, heavily driven and focused enough that I feel I could send an arrow through the eye of the needle. Come Monday morning, game on.

View attachment 69339
Starting photos. Keen to here some guesstimating on bf%

followed your other log and will follow this one bro
you are losing bodyfat from where you started @Allupfromhere for now you're still high but we'll cut down

 

[Allupfromhere]

followed your other log and will follow this one bro
you are losing bodyfat from where you started @Allupfromhere for now you're still high but we'll cut down

Thanks brother! Appreciate all the help you gave on my last log and welcome any you are willing to offer with this one. You and a few others had the biggest influence on getting me where I’m at currently. I’m very confident in what I can achieve this year with the same support and guidance! If you were to throw a rough number at the bf% what would it be? 25ish% maybe?

 

[Allupfromhere]

First meal of the day at 11am. As I mentioned the food isn’t going to be pretty lol but it will be clean and effective.

40g raw weight rice
4 eggs
10g ghee
1 scoop protein water.

fish oil cap
Digestive enzyme
Probiotic
Multi v
6g psyllium husk

Cals 610
Protein 51
Carbs 34
Fats 28

 

[stevesmi]

you are holding extra fat around the stomach which is typical for men. i would peg your body fat around 22% .. i do not think its as high as 25% IMO

 

[Allupfromhere]

you are holding extra fat around the stomach which is typical for men. i would peg your body fat around 22% .. i do not think its as high as 25% IMO

Thanks @stevesmi, if I can Recomp by 10% and get toward the 12% bf at the end of the 16 weeks I feel this result would be a huge success.

 

[Allupfromhere]

Family lunch for my nieces birthday today but took my own as we hard on the grind now.

250g chicken breast raw
30g jasmine rice raw
Broccoli, peas, green beans. Don’t really weigh the vegetables just throw them in.

Cals 440
Protein 59.5
Carbs 44.2
Fats 4.1

 

[JackedPingu]

Watching along brother, keen to see your progress.

Keep killing it

 

[Allupfromhere]

Watching along brother, keen to see your progress.

Keep killing it

Thanks brother! I’m super keen for this one.

 

[Allupfromhere]

200g yopro yoghurt and 40g of walnuts with protein water 1 scoop. Fish oil cap and 6g of psyllium husk here too.

Cals 509
Protein 48.7
Carbs 20.1
Fats 27.7

Dinner was 250g scotch fillet steak(ribeye), cooked in 10g of ghee and green veg. Fish oil cap and last 6g of psyllium husk for the day.

Cals 703
Protein 79.8
Carbs 24.8
Fats 40.7

Total for the day
Cals 2375
Protein 239
Carbs 129
Fats 103


Carbs are a touch higher as I have included the carbs from vegetables into the deliberate carbs count for the day. Is this something I should consider?

 

[Mobster]

Chapter 2 - 16 week Recomp Log with @ODINLABS

• Age: 35
• Height: 177cm
• Weight: 88kg
• Body Fat % unknown

Aim of this log is to Recomp to 10% lower bf% with the bigger focus on achieving this through muscle development. I will utilise nutrition and fasted cardio to help with fat loss and allow this to happen steadily during the cycle and throughout the entire year. This cycle isn’t for a hard cut as I will run a proper cutting cycle before next summer.

Training:

• Push 1 - chest/triceps/shoulder
• Pull 1 - back/biceps/rear delts & traps
• Lower 1 - legs
• Rest
• Push 2
• Pull 2
• Lower 2
• Rest
• This will be my split for the first 8 weeks. Every workout will start with 10 minutes of cardio and muscle groups will have warm up sets throughout the work out. Workouts will be completed in the evenings and each day 3 days of the split will swap focus on areas of the particular muscle group.
• Everyday will start with 30mins of fasted cardio and the rest days it will increase to 1hr fasted. Total of 4.5hrs of fasted cardio each week.
• Exercises are ones I feel the most mind muscle connection with and I have made the best growth with so far. I will keep the same exercises for 8 week block to monitor the weight progress from the start to the 8 week mark. If growth is still moving and a particular exercise hasn’t stalled or caused pain or discomfort, I will continue to include them.

Diet:

• Daily calories will start around the 2400 mark.
• Protein will stay at 250g daily as a target.
• Carbs, low carb day will stay under 100g. Medium days will have a slight increase such as leg day and high daysbut will be on refeed days to restore glycogen levels
• Fats will be aimed at 100g and will alter to accommodate the change in carbs on particular days
• Protein sources will consist of chicken breast, ribeye steak, 90/10 ground beef, eggs, tuna and wpi shakes to fill in the gaps.
• Carbs will be sweet potatoes, rice, some fruits, rolled oats
• Fats will come from avocados, yoghurt, walnuts, almonds, eggs, salmon and ghee for cooking.
• Vegetables will be broccoli, asparagus, green beans, carrots, spinach.
• Meal plans will be week long blocks to make meal prepping easier.
• Meals aren’t going to be fancy what so ever lol food for the 16 weeks is basically just for fuel and recovery

Supplements:

• Greens powder
• Magnesium
• Tudca
• Fish oil
• Pre workout when needed
• Electrolytes
• Eaa’s
• Acetyl-L-carnitine
• Liver gaurd
• Multi v
• Psyllium husk
• Digestive enzymes
• Probiotics

Welcome any more opinions and advice on supplementation, hoping for some discussion here.

Blood Work:

• Recent Blood Work: Had a complete blood panel done from doctor at the end of November and everything was in perfect range. These reports are visible on my previous log.
• Will be doing more bloods on Monday morning the 13th these will include
• Free and total test
• Prolactin
• Shgb
• E2 oestradial.

Will be doing bloods monthly but test will change as once I introduce npp tests will include e2 LCMS testing

Cycle Plan:

• Cycle Goals: recomp
• Compounds Planned for Use: Test E, Mast E, NPP and anavar.
• Dosage and Frequency:
• Weeks 1-16 Test e - 250mg, Mast e - 400mg, these will be split into 2 injections weekly. At week 6, NPP will be introduced at 100mg eod for 10 weeks, these dosages will average 350mg weekly based over a fortnight structure. At week 8 anavar will at 50mg daily - 25mg morning and 25mg pre evening workout.
• Cycle Length: 16 weeks
• Post Cycle Therapy: I will be returning to a trt dose of 100mg-150mg. Dosage will depend on bloodwork and what ever allows me to retain a higher natural range and doesn’t negatively impact other health markers. The details of this decision was outlined in depth on my previous log.

Very excited to be working alongside @ODINLABS for this part of my journey. Keen to show what his lab has to offer and what I can achieve as an individual in the next 16 weeks. Tomorrow morning I will upload progress start photos. Every month I’ll take the same photos, under the same light in the same place of my house for the best possible comparison. I’m well rested, heavily driven and focused enough that I feel I could send an arrow through the eye of the needle. Come Monday morning, game on.

As per a few podcasts with Stevesmi you may need to adjust these timings

 

[Allupfromhere]

As per a few podcasts with Stevesmi you may need to adjust these timings

I’ll have to run through them again then. I based this on utilising NPP for a 10 week period in total. Thus starting it at week 6 for the last ten. Are you saying it would be a better option to run it at the start and cut it out at week 10 and run the anavar to finish?

 

[Npcclassicphysique champ]

Thanks brother! Appreciate all the help you gave on my last log and welcome any you are willing to offer with this one. You and a few others had the biggest influence on getting me where I’m at currently. I’m very confident in what I can achieve this year with the same support and guidance! If you were to throw a rough number at the bf% what would it be? 25ish% maybe?

View attachment 69342
First meal of the day at 11am. As I mentioned the food isn’t going to be pretty lol but it will be clean and effective.

40g raw weight rice
4 eggs
10g ghee
1 scoop protein water.

fish oil cap
Digestive enzyme
Probiotic
Multi v
6g psyllium husk

Cals 610
Protein 51
Carbs 34
Fats 28

View attachment 69398
Family lunch for my nieces birthday today but took my own as we hard on the grind now.

250g chicken breast raw
30g jasmine rice raw
Broccoli, peas, green beans. Don’t really weigh the vegetables just throw them in.

Cals 440
Protein 59.5
Carbs 44.2
Fats 4.1

View attachment 69468

200g yopro yoghurt and 40g of walnuts with protein water 1 scoop. Fish oil cap and 6g of psyllium husk here too.

Cals 509
Protein 48.7
Carbs 20.1
Fats 27.7

View attachment 69470

Dinner was 250g scotch fillet steak(ribeye), cooked in 10g of ghee and green veg. Fish oil cap and last 6g of psyllium husk for the day.

Cals 703
Protein 79.8
Carbs 24.8
Fats 40.7

Total for the day
Cals 2375
Protein 239
Carbs 129
Fats 103


Carbs are a touch higher as I have included the carbs from vegetables into the deliberate carbs count for the day. Is this something I should consider?

@Allupfromhere very good food day you're really brining it hard bro nice meals

 

[Allupfromhere]

@Allupfromhere very good food day you're really brining it hard bro nice meals

Not waisting any effort this year bro haha.

 

[Allupfromhere]

Push 1 with @ODINLABS

10 mins incline treadmill warmup

Flat db press

Warm ups

Set 1: 10x20kg
Set 2: 5x30kg

Working sets

Set 1: 9x37.5kg>+1rep
Set 2: 8x37.5kg 1rir
Set3: 8x37.5# failure >+1 rep

First set felt nice and comfortable considering a 2 week break. So bounced the weight up to 40’s got 4 reps and realised it wasn’t going to work. Still managed an extra rep on last set from previous session. Got too hungry lol should have just opt to push more reps on the last set instead. 40’s aren’t far away though.



Incline bb bench press

Acclimation set

5x60kg

Working sets

Set 1: 8x70kg
Set 2: 8x70kg
Set 3: 6x70kg#



Peck deck fly

Set 1: 12x40kg
Set 2: 12x40kg
Set 3: 10x40kg#

Db side lateral raises

Set 1 (superset): 10x10kg/20x5kg
Set 2 (superset): 10x10kg/20x5kg

Single cable lateral raises with pause

Set 1: 10x7kg>+plate
Set 2: 10x7kg
Set 3: 9x7kg right - 8x7kg left

1/2 pause at the top every rep, 3 sec negative.

Skull crusher/ close grip press super set

Set 1: 8x35/10x35
Set 2: 8x35/10x35
Set 3:8x35/8x35##

Tricep press down straight bar(twin pulley)

Set 1: 10x73kg>+1 plate
Set 2: 8x73kg##
Set 3(dropset): 8x73kg#/10x36kg##

Took the last set to failure again then halved the weight and went to failure again. Triceps were hit hard today.



Happy with my first workout for the year. Was able to come home, reset and change focus from holiday mode straight back into work.

Went in today hoping to hold the line on my exercises and was even able to increase with some.

Feels good to be back.



30mins max incline treadmill fasted to finish things off.