Approved Log My Recomp Cycle and Goals Log

[LevButlerov]

I actually took yesterday as a full rest day, well, rest from the gym, I was busy all day. I upped my carbs by about 20% for the day and spaced my meals out over a 10 hour window. I felt like that actually kind of kick started my metabolism and went to bed hungry and woke up hungrier than normal, which I liked. I’m not sure if it’s the carb reduction, placebo, or something else, but my arms have definitely lost a little size. Im on the treadmill now, and going to hit full body today. I think today I’m going to aim for an 8 hour window, and up the carbs by 25% and keep the rest the same. Think that’s a good re-feed day, or adjust? The weekends are actually harder for me to hit a smaller window not because of being full, but because I’m always all over the place, and because the lady likes to cook, and not eating her food typically doesn’t go well, lol. Especially when she’s cooking healthy for me. Tonight she’s making fish (either salmon or tilapia) so we’re looking forward to that. We’ll also be out walking this afternoon a lot, I’ll track my steps and see what we get in. It’s not any hiit, but it’s movement.

@GDDY you can up carbs by 25% for a refeed, or more depends on how you feel. You can add rice etc to slowly add carbs.

 

[GDDY]

Saturday Log

7:30am: Wake up. Slept in and got some rest.

9am: First meal - 3 small pancakes, 2 whole eggs, 2 egg whites, half a cup of turkey sausage crumble, a cup of almond milk.

10:30am: Gym - Lighter Upper Body

Started with 45 mins on incline treadmill

3x12: Vert Peck Deck (150lbs/170/
310: Seated bent over lat raises (10lbs/10/10)
3x10: Side dips (45lbs/45/45)
2x10/2x12: Cable flys (low to high) (45lbs/45/30/30)
3x10: Isolated seated cable rows (50lbs/50/60)
3x10: Seated calve raises (90lbs/90/90)
3x12: Cable forward lat raises (10lbs/10/10)
3x10: Machine Incline press (135lbs/155/195)
4x10: Preacher Curls (60lbs/70/80/80)
1x15/12/7/12: Cable Cross body tri extension (30/45/60/45)

12:30pm: Post workout protein shake

2:30pm: Chick-fil-a Grilled bbq bacon sandwhich and 8 piece fried nuggets

3pm: Got about 10k steps in walking outside at a local park.

4pm: 1 slice of pepperoni and sausage thin crust pizza

5pm: 1.5 tilapia fillets, 3/4 cup of mixed rice melody, and a couple bowls of salad with lite vinaigrette dressing

Ended up with about 50% more carbs (212g), about 15% (88g) more fat, and a little over 200g total of protein today. This came out to about 2500 cals. Felt like a really good amount of food for the day. I was always hungry when I ate, but never felt overly full/bloated after each meal.

 

[Noah Wixx]

Fantastic update brother keep getting after it

 

[ballin2504]

Thursday Log

1:30am: Wake up

2:30am: Get to work

8am: First meal - 25g oats W/protein scoop and 15g pbfit mixed together. Oikos Pro yogurt cup. Fajita meat with Spanish rice and veggies, and 15 almonds.

9am: RX Protein bar

10:30-11am: Oikos triple zero yogurt cup and double protein shake W/Chai seeds and fiber

12:30pm: 97% lean ground beef, onions, barbell protein bar, 100g avocado

I got through about 3/4 of the beef and that was all I could get in before 1pm. So we were a couple hundred cals short, but all in all still going the right direction. Ratios were pretty solid.

* 2:30pm: Gym - Arms & Some Shoulders

I’m pretty beat from the longer days this week, so the plan is to work through a good pump, take tomorrow off of weights and get some cardio in, and then get back Saturday for a full body workout.

Started with 30 mins on incline treadmill

3x15: Cable Tricep kickbacks (20lbs/20/20 drop to 15 for last 5)
3x15: Cable hammer curls (20/25/25 drop to 20 for last 5)
3x12: Reverse cable flys (15lbs/15/15)
3x15: V-bar Tri extension (55lbs/55/55)
3x12: Seated dumbell Curls (25lbs/25/30 for 11 and 25 for 1)
3x10: Straight bar cable curls (40lbs/47/47)
3x15: Overhead Rope Tri-extension (40lbs/47/55)
3x12: Lateral cable raises (10lbs/5/5)
3x10: Cable crunches (77/70/70)
3x10: Side dips (45lbs/45/45)
3x6-5-4: Hammer curls (40lbs/45/45)
3x8-6-10: Single arm cable Tri extension (25lbs/25/20)


This was a lighter workout. The week was catching up to me. Going to get in bed early and sleep in a little more tomorrow and get some rest and plan for a good workout on Saturday. Will probably have a light core/cardio day tomorrow.

@GDDY man I know it has to be hell getting up that early for what. What kind of work is it that you do?

 

[25homes]

Monday Log

Gym - Chest

Started with 20mins on incline treadmill.

1x15/2x12/1x15: Vert Peck Deck (140lbs/160/180/160)

3x12: Side dips (45lbs)

3x12: Smith Incline (125lbs/145/155 - could only get the last rep halfway up)

2x12/1x6/1x15: Vert chest press (125lbs/145/195/135)

3x10/1x12: Seated calve raises (90lbs/100/110/95)

3x10: Cable flys - High to Low (45lbs each side/45/45)

3x10: Cable flys - Flat (45lbs each side/45/45 for 6, then 30 for 6 more)

Finished with 20 mins on incline treadmill.

Still have to get home and finish getting my protein in, but we’ll have at least 260g of protein in for the day.

Great workout

 

[LevButlerov]

Saturday Log

7:30am: Wake up. Slept in and got some rest.

9am: First meal - 3 small pancakes, 2 whole eggs, 2 egg whites, half a cup of turkey sausage crumble, a cup of almond milk.

10:30am: Gym - Lighter Upper Body

Started with 45 mins on incline treadmill

3x12: Vert Peck Deck (150lbs/170/
310: Seated bent over lat raises (10lbs/10/10)
3x10: Side dips (45lbs/45/45)
2x10/2x12: Cable flys (low to high) (45lbs/45/30/30)
3x10: Isolated seated cable rows (50lbs/50/60)
3x10: Seated calve raises (90lbs/90/90)
3x12: Cable forward lat raises (10lbs/10/10)
3x10: Machine Incline press (135lbs/155/195)
4x10: Preacher Curls (60lbs/70/80/80)
1x15/12/7/12: Cable Cross body tri extension (30/45/60/45)

12:30pm: Post workout protein shake

2:30pm: Chick-fil-a Grilled bbq bacon sandwhich and 8 piece fried nuggets

3pm: Got about 10k steps in walking outside at a local park.

4pm: 1 slice of pepperoni and sausage thin crust pizza

5pm: 1.5 tilapia fillets, 3/4 cup of mixed rice melody, and a couple bowls of salad with lite vinaigrette dressing

Ended up with about 50% more carbs (212g), about 15% (88g) more fat, and a little over 200g total of protein today. This came out to about 2500 cals. Felt like a really good amount of food for the day. I was always hungry when I ate, but never felt overly full/bloated after each meal.

@GDDY yes for sure more carbs, but you want to always have more protein than carbs in the future.
did you close training with cardio?

 

[RoySimpson]

Thursday Log

1:30am: Wake up

2:30am: Get to work

8am: First meal - 25g oats W/protein scoop and 15g pbfit mixed together. Oikos Pro yogurt cup. Fajita meat with Spanish rice and veggies, and 15 almonds.

9am: RX Protein bar

10:30-11am: Oikos triple zero yogurt cup and double protein shake W/Chai seeds and fiber

12:30pm: 97% lean ground beef, onions, barbell protein bar, 100g avocado

I got through about 3/4 of the beef and that was all I could get in before 1pm. So we were a couple hundred cals short, but all in all still going the right direction. Ratios were pretty solid.

* 2:30pm: Gym - Arms & Some Shoulders

I’m pretty beat from the longer days this week, so the plan is to work through a good pump, take tomorrow off of weights and get some cardio in, and then get back Saturday for a full body workout.

Started with 30 mins on incline treadmill

3x15: Cable Tricep kickbacks (20lbs/20/20 drop to 15 for last 5)
3x15: Cable hammer curls (20/25/25 drop to 20 for last 5)
3x12: Reverse cable flys (15lbs/15/15)
3x15: V-bar Tri extension (55lbs/55/55)
3x12: Seated dumbell Curls (25lbs/25/30 for 11 and 25 for 1)
3x10: Straight bar cable curls (40lbs/47/47)
3x15: Overhead Rope Tri-extension (40lbs/47/55)
3x12: Lateral cable raises (10lbs/5/5)
3x10: Cable crunches (77/70/70)
3x10: Side dips (45lbs/45/45)
3x6-5-4: Hammer curls (40lbs/45/45)
3x8-6-10: Single arm cable Tri extension (25lbs/25/20)


This was a lighter workout. The week was catching up to me. Going to get in bed early and sleep in a little more tomorrow and get some rest and plan for a good workout on Saturday. Will probably have a light core/cardio day tomorrow.

@GDDY Awesome work on your macros bro! On point!

 

[GDDY]

@GDDY yes for sure more carbs, but you want to always have more protein than carbs in the future.
did you close training with cardio?

Yep, I’m always getting at least 15 mins of cardio in post. Shoot for 25-30 depending on how much time I have until my gym closes.

 

[GDDY]

Monday Update

* Not a great Monday. Was up from early Monday am until later in the day with killer migraine. I don’t get them often, but when I do, they suck. I laid on my back rotating ice packs on my head until about noon. Ibuprofen was useless. Finally started to slowly fade out around 1-2pm. This messed up the whole day and diet. I did have several cups of ratio protein yogurt, and a massive shake with a couple scoops of protein powder, strawberries, fat free milk, and a protein bar. Cals were lower for the day, but so was activity. What I did have was high protein. We’re back to normal now and got good rest last night. Looking forward to hitting chest this afternoon.

I also realized I never posted a progress pic last week. My bad. I’ll get one tonight and post.

Thanks for all the motivation fam, we’re making progress.

 

[GDDY]

I’ll be ordering some more cardarine and ostarine for my pct soon. I have everything else in line for Perfect PCT. Is there anything else that would be recommended to add in to my PCT while bridging between cycles?

 

[Npcclassicphysique champ]

Monday Update

* Not a great Monday. Was up from early Monday am until later in the day with killer migraine. I don’t get them often, but when I do, they suck. I laid on my back rotating ice packs on my head until about noon. Ibuprofen was useless. Finally started to slowly fade out around 1-2pm. This messed up the whole day and diet. I did have several cups of ratio protein yogurt, and a massive shake with a couple scoops of protein powder, strawberries, fat free milk, and a protein bar. Cals were lower for the day, but so was activity. What I did have was high protein. We’re back to normal now and got good rest last night. Looking forward to hitting chest this afternoon.

I also realized I never posted a progress pic last week. My bad. I’ll get one tonight and post.

Thanks for all the motivation fam, we’re making progress.

headache bro? @GDDY you take baby aspirin ed?
and how about your electrolyte and taurine intake ED? share please

 

[Npcclassicphysique champ]

I’ll be ordering some more cardarine and ostarine for my pct soon. I have everything else in line for Perfect PCT. Is there anything else that would be recommended to add in to my PCT while bridging between cycles?

before cardarine and perfect pct you should consider doing self trt, have you though about short PCt and then self TRT?

 

[GDDY]

headache bro? @GDDY you take baby aspirin ed?
and how about your electrolyte and taurine intake ED? share please

I take electrolytes in my water with my apple cider vinegar. The taurine I get is what’s in N2Guard. 7 caps a day rn. I think this was just a mix of a migraine with shitty seasonal pollen/allergies to tag along. Thankfully we’re all good now.

before cardarine and perfect pct you should consider doing self trt, have you though about short PCt and then self TRT?

I haven’t, but I’d be open to it. What would that look like? And would going on a self trt have me locked in for life, or are we talking just cruising till the next cycle?

 

[Npcclassicphysique champ]

I take electrolytes in my water with my apple cider vinegar. The taurine I get is what’s in N2Guard. 7 caps a day rn. I think this was just a mix of a migraine with shitty seasonal pollen/allergies to tag along. Thankfully we’re all good now.



I haven’t, but I’d be open to it. What would that look like? And would going on a self trt have me locked in for life, or are we talking just cruising till the next cycle?

you can do like a 4 week mini pct and go into self trt after bro thats like a cruise @GDDY

 

[GDDY]

you can do like a 4 week mini pct and go into self trt after bro thats like a cruise @GDDY

So what would the mini pct look like, dosage and sup wise? And how long would you say to cruise on the trt until next cycle?

Going this route, would I need to just plan on trt for the foreseeable future, or could I run the trt, run another cycle, and then pct off? Or would I need to stay on the trt?

 

[Npcclassicphysique champ]

So what would the mini pct look like, dosage and sup wise? And how long would you say to cruise on the trt until next cycle?

Going this route, would I need to just plan on trt for the foreseeable future, or could I run the trt, run another cycle, and then pct off? Or would I need to stay on the trt?

same as regular pct, nolvadex hcgenerate cardarine and blast after

 

[GDDY]

same as regular pct, nolvadex hcgenerate cardarine and blast after

Gotcha. So go straight into next blast cycle after mini pct, or cruise on trt for a month or so and then blast next cycle?

 

[GDDY]

Tuesday Log

3:30am: Wake up

4:45am: Get to work

9am: first meal - 50g oats, half scoop protein powder, 15g PBFit, RX Bar

10:30am: 1.5 scoop protein powder with chai seeds and powdered greens, barbells protein bar

12pm: 2 cups of ratio yogurt

2pm: Loaded pepper (25g of 97% lean beef and 1/4 cup of rice with a sprinkle of cheese) and air fried potatoes

I downed my daily cals to 2,050, and adjust my macros to be 45% protein (225g), 35% carbs (175g), and 20% fat (44g). I liked this today. I felt much better through the day.

4:15pm: Hit golf balls for an hour and a half

* 6pm: Gym - Chest
Started with 30 mins on incline treadmill

4x15/15/6/12: Vert peck deck (160lbs/180/200/180 for 8 then 170 for 4)

4x10: Side dips (45lbs/50/50/45)

5x15/12/5/10/15: Incline bench (135/155/175/140/130)

4x15/12/10/10: Vertical chest press (120lbs/145/145/140)

4x10: Cable Crunches (70lbs/77/77/77)

3x15: Hi to Low Cable flys (15lbs per side/20/20)

Finishing cardio: 3 sets of the below in a circuit with 30 seconds between each set…
10 crunches
10 ab-rollers
10 push ups
30 secs battle ropes
20 jumping jacks

Only had 15 mins for cardio at the end, so decided to bang that out and get some core in. Solid workout. Strength felt great.

8pm: Head home and prep food for tomorrow

I’ll be taking progress pics and posting once I get home. Also got a pic of lunch today.

 

[GDDY]

Tuesday Log

3:30am: Wake up

4:45am: Get to work

9am: first meal - 50g oats, half scoop protein powder, 15g PBFit, RX Bar

10:30am: 1.5 scoop protein powder with chai seeds and powdered greens, barbells protein bar

12pm: 2 cups of ratio yogurt

2pm: Loaded pepper (25g of 97% lean beef and 1/4 cup of rice with a sprinkle of cheese) and air fried potatoes

I downed my daily cals to 2,050, and adjust my macros to be 45% protein (225g), 35% carbs (175g), and 20% fat (44g). I liked this today. I felt much better through the day.

4:15pm: Hit golf balls for an hour and a half

* 6pm: Gym - Chest
Started with 30 mins on incline treadmill

4x15/15/6/12: Vert peck deck (160lbs/180/200/180 for 8 then 170 for 4)

4x10: Side dips (45lbs/50/50/45)

5x15/12/5/10/15: Incline bench (135/155/175/140/130)

4x15/12/10/10: Vertical chest press (120lbs/145/145/140)

4x10: Cable Crunches (70lbs/77/77/77)

3x15: Hi to Low Cable flys (15lbs per side/20/20)

Finishing cardio: 3 sets of the below in a circuit with 30 seconds between each set…
10 crunches
10 ab-rollers
10 push ups
30 secs battle ropes
20 jumping jacks

Only had 15 mins for cardio at the end, so decided to bang that out and get some core in. Solid workout. Strength felt great.

8pm: Head home and prep food for tomorrow

I’ll be taking progress pics and posting once I get home. Also got a pic of lunch today.

Forgot to add todays macros

 

[GDDY]

Week 12 Progress Pic Update.

I’m still carrying more bf than I’d like, so I’m going to stick to 2k Cals for now, and my macros as listed above, and see where that gets me.

The scale had me at 183lbs post workout tonight.