Approved Log My Recomp Cycle and Goals Log

[GDDY]

Tuesday Log

- 3am: Wake up

- 3:30am: 25mins on incline treadmill with water and ACV

- 5am: Get to work

- 9am (first meal): 60g plain Oats, Ratio yogurt cup, Avocado mini cup, Half Dave’s bagel (I know I know, I need to sub these out for more rice/oats. I’m just finishing what’s in the pantry, I hate to throw good food away, and I do make them fit the macros at least)

- 11:30am: Barbell protein bar, 300g of 96% lean beef, 130g of Sautéed zucchini (just a little pepper and no sodium Tony’s on these)

- 2pm (last meal): Avacado mini cup, 200g plain white rice, 1 scoop protein shake, Powdered greens, milled chai seeds, 20 almonds.

* I did a 5 hour eating window today from 9am to 2pm and really liked that. Much less bloated than eating in a 4 hour window. We’re going to run with this for a little while.

- 4pm: Golf for an hour and a half (League is tomorrow, 9 hole - 2 man scramble, I’ll try to remember to post a pic of score card for fun)

- 6pm: Gym (Back day)
* Started with 20 mins on incline treadmill.
* Then did 3 sets of below cycle with 20 second break between each cycle
- 15 crunches
- 30 Sec battle ropes
- 10 weighted back extensions
- 25 jumping jacks

5x15: EZ Bar straight arm pull-down
2x15/2x10: Reverse cable fly’s
3x10: Smith Rows
3x12: Seated rows
1x15/2x6 Heavy/1x12/1x15: Lat pull-down (Shoulder width MAG Grip)
3x10: Plate side dips
3x20: Jumping Jacks
3x10: Cable lat raise W/Fat Grips
3x10-12: Cable Crunches

- 8:30pm: Get home, shower, prep for tomorrow

- 10pm: Set alarm for 3am and Sleep

 

[Mobster]

Week 6 Progress Pics:

I took these this morning Post my 25 mins on the treadmill cardio and my morning water and ACV.

I’ve been going lower on my Cals trying to lean out a little faster. Thinking I will adjust from 2350 to 2000 daily. Thoughts on this from progress pics attached? Or would it be better to up cardio and keep Cals at 2350? Im still running a 35% Protein - 35% Carb - 30% Fat ratio.

The scale this morning read 177.4lbs and 20.4%bf. I stepped on the “old school” scale yesterday at the gym post workout, and it had me just over 186lbs. Interesting to me that I was I was almost 10lbs lighter over night. Does this seem accurate, or could my scale be “weigh” off?

I’m about half way through my cycle now. I’d like to hear input on any cal/macro adjustments, as well as any exercise change.

Yes scales can be off. But equally why are you weighing so frequently? And yes weight varies through the day.

 

[GDDY]

Yes scales can be off. But equally why are you weighing so frequently? And yes weight varies through the day.

This particular situation, strictly curiosity of accuracy of my electric scale. To track progress I typically get on the scale every 3-4 days. Here, my thought was a possible 3lb or less drop over the next 7 hours, 5 of which would be sleeping, seemed possible and all is well. However, a nearly 10lb drop over this period was higher than I expected and surprising. I guess the only true way to know the accuracy of my scale is to take it to the gym with me and step on one after the other. Looking back, It would have been good for me to have also verified the accuracy of the gym scale as well. I do think both scales are very precise, most likely my gym scale even more so than my home scale. The trends on both do seem to correlate.

So curiosity, that’s all. I’m not making any changes to anything I’m doing because of this. I was just curious of scale accuracy, but it looks like I need to tighten down my variables for a better answer.

 

[Npcclassicphysique champ]

Tuesday Log

- 3am: Wake up

- 3:30am: 25mins on incline treadmill with water and ACV

- 5am: Get to work

- 9am (first meal): 60g plain Oats, Ratio yogurt cup, Avocado mini cup, Half Dave’s bagel (I know I know, I need to sub these out for more rice/oats. I’m just finishing what’s in the pantry, I hate to throw good food away, and I do make them fit the macros at least)

- 11:30am: Barbell protein bar, 300g of 96% lean beef, 130g of Sautéed zucchini (just a little pepper and no sodium Tony’s on these)

- 2pm (last meal): Avacado mini cup, 200g plain white rice, 1 scoop protein shake, Powdered greens, milled chai seeds, 20 almonds.

* I did a 5 hour eating window today from 9am to 2pm and really liked that. Much less bloated than eating in a 4 hour window. We’re going to run with this for a little while.

- 4pm: Golf for an hour and a half (League is tomorrow, 9 hole - 2 man scramble, I’ll try to remember to post a pic of score card for fun)

- 6pm: Gym (Back day)
* Started with 20 mins on incline treadmill.
* Then did 3 sets of below cycle with 20 second break between each cycle
- 15 crunches
- 30 Sec battle ropes
- 10 weighted back extensions
- 25 jumping jacks

5x15: EZ Bar straight arm pull-down
2x15/2x10: Reverse cable fly’s
3x10: Smith Rows
3x12: Seated rows
1x15/2x6 Heavy/1x12/1x15: Lat pull-down (Shoulder width MAG Grip)
3x10: Plate side dips
3x20: Jumping Jacks
3x10: Cable lat raise W/Fat Grips
3x10-12: Cable Crunches

- 8:30pm: Get home, shower, prep for tomorrow

- 10pm: Set alarm for 3am and Sleep

@GDDY the training is top gun bro i see you trying hard
on the foods lets keep it updated pretty good ratios whats your macros on this?

 

[Masonic Bodybuilder]

I love golf and I am here looking out at 4 feet of snow, lol.

 

[GDDY]

@GDDY the training is top gun bro i see you trying hard
on the foods lets keep it updated pretty good ratios whats your macros on this?

Thanks man, I’m trying to keep it clean. Macro split is 35% Protein-35% Carbs-30% Fat for 2k Cals. I’ll post today’s log with food and macros right after this. Fair warning before you give me too much props… Friday is my birthday, so I won’t be counting Cals or fasting on Friday. I’m not eating 20lbs of sweets or anything, but the fiancé apparently has a big breakfast and dinner out planned. There’s no chance in hell that I’m about to start nick-picking her meals on my birthday, especially when she’s being selfless enough to put me first on Valentine’s Day (even if it is a bs holiday). I will absolutely hit the gym that morning though. Planning on a “whatever doesn’t hurt” workout to fill in any gaps.

I love golf and I am here looking out at 4 feet of snow, lol.

Jeez bro, that is brutal. It’s been rainy and cold here, so I’ve been hitting on a Sim indoors. I am getting out Saturday and playing though for the first time in a couple months. I’m very excited.

 

[GDDY]

Wednesday Log
- 3am: Wake up

- 3:20-3:50am: 30 mins of fasted incline treadmill cardio

- 9am: 2 Scoop protein shake with greens, ground chai seeds, fiber. Barbell protein bar. 10 almonds.

- 11am: 230g of chicken, with cup of squash and broccoli

- 12pm: 60g oats with 10g protein powder and 10g PBfit. 1 cup of ratio yogurt.

- 1:45pm: 200g White rice, 80g chicken, 90g carrots, 55g Avocado.

- 5-6:30pm: Golf (League night. Collectively we played the best we have in 5 weeks, we just couldn’t drop any putts. Finished +2 through 9. I’ll throw a pic of the score card up, just to keep things fresh lol)

- 7pm: Gym - Leg Day
* Gym closes at 8, so we kept the heart rate high with supper sets of everything.

3x15: Squats
3x21: Standing calve raises
3x10: Crunches
3x12: Leg press
3x10: Plate side dips
3x10-12: Good girl/Bad girl
3x10: Prone leg curls
4x15: Jumping Jacks
3x10: Leg Extensions
3x10-12: Seated calve raises
3x10: Hanging straight leg raises
3x8: Hack squats (as deep as the machine would go)

To be crunched on an hour time, this one was solid. I squeezed out as much as I could, and I didn’t go light to try and save time. We got a full tank out of tonight. Solid session.

- 8:30pm: Get home, shower, and prep for tomorrow.

- 10pm: Set alarm for 3am and sleep


Attached the score card from tonight’s 9 hole scramble on the golf sim. Putting on a Sim is very hard, and I already suck at it, so that doesn’t help. Other than that, we played pretty good and shot +2 through 9.

I also attached food Cals and Macros. We were pretty spot on today, and also pretty clean.

 

[Npcclassicphysique champ]

Thanks man, I’m trying to keep it clean. Macro split is 35% Protein-35% Carbs-30% Fat for 2k Cals. I’ll post today’s log with food and macros right after this. Fair warning before you give me too much props… Friday is my birthday, so I won’t be counting Cals or fasting on Friday. I’m not eating 20lbs of sweets or anything, but the fiancé apparently has a big breakfast and dinner out planned. There’s no chance in hell that I’m about to start nick-picking her meals on my birthday, especially when she’s being selfless enough to put me first on Valentine’s Day (even if it is a bs holiday). I will absolutely hit the gym that morning though. Planning on a “whatever doesn’t hurt” workout to fill in any gaps.




Jeez bro, that is brutal. It’s been rainy and cold here, so I’ve been hitting on a Sim indoors. I am getting out Saturday and playing though for the first time in a couple months. I’m very excited.

Friday will be a big day @GDDY lets get a food update with your bday food bro looking forward to the cake pic @GDDY

 

[ballin2504]

That’s asking for a lot

 

[LevButlerov]

Wednesday Log
- 3am: Wake up

- 3:20-3:50am: 30 mins of fasted incline treadmill cardio

- 9am: 2 Scoop protein shake with greens, ground chai seeds, fiber. Barbell protein bar. 10 almonds.

- 11am: 230g of chicken, with cup of squash and broccoli

- 12pm: 60g oats with 10g protein powder and 10g PBfit. 1 cup of ratio yogurt.

- 1:45pm: 200g White rice, 80g chicken, 90g carrots, 55g Avocado.

- 5-6:30pm: Golf (League night. Collectively we played the best we have in 5 weeks, we just couldn’t drop any putts. Finished +2 through 9. I’ll throw a pic of the score card up, just to keep things fresh lol)

- 7pm: Gym - Leg Day
* Gym closes at 8, so we kept the heart rate high with supper sets of everything.

3x15: Squats
3x21: Standing calve raises
3x10: Crunches
3x12: Leg press
3x10: Plate side dips
3x10-12: Good girl/Bad girl
3x10: Prone leg curls
4x15: Jumping Jacks
3x10: Leg Extensions
3x10-12: Seated calve raises
3x10: Hanging straight leg raises
3x8: Hack squats (as deep as the machine would go)

To be crunched on an hour time, this one was solid. I squeezed out as much as I could, and I didn’t go light to try and save time. We got a full tank out of tonight. Solid session.

- 8:30pm: Get home, shower, and prep for tomorrow.

- 10pm: Set alarm for 3am and sleep


Attached the score card from tonight’s 9 hole scramble on the golf sim. Putting on a Sim is very hard, and I already suck at it, so that doesn’t help. Other than that, we played pretty good and shot +2 through 9.

I also attached food Cals and Macros. We were pretty spot on today, and also pretty clean.

Very balanced today. Did you have enough energy to play? or is that easy for you to do Golfing?

 

[GDDY]

That’s asking for a lot

I’m sorry, What is?

Very balanced today. Did you have enough energy to play? or is that easy for you to do Golfing?

Oh yea, we had plenty of energy. Nothing a couple cups of coffee can’t fix lol.

 

[GDDY]

Thursday Log
* I worked from home today, so i was a little more flexible and able to get in the gym a little earlier.

Note: My food was the same as yesterday. I knew it was good for my macros/Cals so I didn’t put it in my app, just weighed it out and ate in my 5 hour window, which was till 1:30pm. So I didn’t go into detail with food here other than what I ate right before my workout.

- 3am: Wake up

- 6:45-7:15am: Fasted cardio

- 8:10am: Doctor appointment

- 8:30am (First Meal): 60g oats with 10g PBfit. Ratio yogurt cup. Half a barbells protein bar.

- 8:45am: Gym - Arms and Shoulders
* Started with 10 mins on incline treadmill
3x15: Rope Tri-extension
3x12: Cable curls
3x10: Smith behind back shoulder shrugs
4x10: V-bar Tri extension
3x10: Single arm smith shoulder shrugs
3x10: Straight bar reverse curl
3x12: Reverse cable flys
4x15: Hammer Curls
3x10: Single arm cable extension
3x12: Overhead press
* Ate the other half of my protein bar post gym.

- 10am: Got home and worked some more

- 5pm: Met some friends out for a bit

- 9pm: Get home, Sleep. I’m sleeping in tomorrow, and taking a bit of an off day because it’s my birthday. I was also pretty shot during the gym today, so tomorrow will be a rest day.

* I did get in the scale today and had good results. Body weight was 176 and BF% was 18.9%. Things are going in the right direction

 

[GDDY]

Friday Log

* This one’s going to be short. Today’s my birthday, and Valentines Day, so we’re going to enjoy the day with the fiancé and take the day off from logging for the most part. Also won’t be tracking food today. Just focusing on the fiancé and myself today. She cooked a great breakfast though. Pancakes, eggs, hash brown sticks, bacon, and fruit bowl. She also got me donut holes (I had 5) and petit fours (I had 1). I’m not a huge cake fan, and growing up my mom would always get me petit fours, so she stuck to tradition. She has dinner reservations tonight and I’ll be getting either steak or fish. I’ll take some pictures of dinner to post later as well.

I hope everyone has a great Valentine’s Day and a great Friday. I’ll be playing golf tomorrow and getting back to the daily routine.

 

[LevButlerov]

Thursday Log
* I worked from home today, so i was a little more flexible and able to get in the gym a little earlier.

Note: My food was the same as yesterday. I knew it was good for my macros/Cals so I didn’t put it in my app, just weighed it out and ate in my 5 hour window, which was till 1:30pm. So I didn’t go into detail with food here other than what I ate right before my workout.

- 3am: Wake up

- 6:45-7:15am: Fasted cardio

- 8:10am: Doctor appointment

- 8:30am (First Meal): 60g oats with 10g PBfit. Ratio yogurt cup. Half a barbells protein bar.

- 8:45am: Gym - Arms and Shoulders
* Started with 10 mins on incline treadmill
3x15: Rope Tri-extension
3x12: Cable curls
3x10: Smith behind back shoulder shrugs
4x10: V-bar Tri extension
3x10: Single arm smith shoulder shrugs
3x10: Straight bar reverse curl
3x12: Reverse cable flys
4x15: Hammer Curls
3x10: Single arm cable extension
3x12: Overhead press
* Ate the other half of my protein bar post gym.

- 10am: Got home and worked some more

- 5pm: Met some friends out for a bit

- 9pm: Get home, Sleep. I’m sleeping in tomorrow, and taking a bit of an off day because it’s my birthday. I was also pretty shot during the gym today, so tomorrow will be a rest day.

* I did get in the scale today and had good results. Body weight was 176 and BF% was 18.9%. Things are going in the right direction

Friday Log

* This one’s going to be short. Today’s my birthday, and Valentines Day, so we’re going to enjoy the day with the fiancé and take the day off from logging for the most part. Also won’t be tracking food today. Just focusing on the fiancé and myself today. She cooked a great breakfast though. Pancakes, eggs, hash brown sticks, bacon, and fruit bowl. She also got me donut holes (I had 5) and petit fours (I had 1). I’m not a huge cake fan, and growing up my mom would always get me petit fours, so she stuck to tradition. She has dinner reservations tonight and I’ll be getting either steak or fish. I’ll take some pictures of dinner to post later as well.

I hope everyone has a great Valentine’s Day and a great Friday. I’ll be playing golf tomorrow and getting back to the daily routine.

@GDDY happy birthday you were born on valentines day? thats hot.
Enjoy your day and eat as much as you want.

 

[stevesmi]

That's great man I'm glad you had a nice Valentine's

 

[Wootoom]

my issue with golf is it's not really a welcoming sport for newbies.
I work in the oil industry up here in Canada and when I go to the us, some of my clients who are younger want to play golf but the golf courses always have stuck up assholes working there who give us a hard time.

 

[Vadim Fedorov]

He should definitely play around with fasting.

It definitely is a nice weapon to use.

 

[2Thick]

5 hour eating window is very good. You'll get some good benefits.

 

[e2]

Definitely keep it clean.

You won't go wrong. Plus it helps your golf game.

 

[Ulter]

My man keep up the good work. It's nice that you have a side hobby to that's important.