Approved Log My Recomp Cycle and Goals Log

[Npcclassicphysique champ]

Wednesday Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

6:15am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)

8am - Oikos pro yogurt shake

10:15am - Kodiak Peak Oatmeal

12:30pm - 1 cup of Pasta from yesterdays dinner (Protein plus noodles and Italian sausage) and 1 cup of taco soup from Monday’s dinner. All mixed together for convenience.

3pm - Oikos pro yogurt & Good & Gather (Target brand) Protein bar

6:45pm - Protein shake with 1Tbsp of honey, and 1/2 Dave’s killer bagel (pre-workout)

8:45pm - Chicken fajita bowl. Chicken breast, sautéed veggies, rice. All weighed out in the app.
Protein shake, and 66g Peanut Butter.

10pm: Supps and sleep.

Wednesday Workout
- Legs
*Squats: 3x10/1x5 heavy/1x10
*Body Weight Standing calve raises between squats: 2x25/2x20/1x25
*Seated Leg Curls: 3x10-12
*Good girl/Bad girl between leg curls: 3x10-12
*Leg Extensions: 3x10
*Glute thrust: 3x10

I had exactly 45 mins to do today’s workout before the gym closed, so heart rate stayed pretty elevated. I plan to hit more legs on Saturday or Sunday and cover missed lifts. I’ll also have much more time tomorrow and will get cardio in, pinky promise lol. My Monday-Wednesday is typically non-stop, so other than the average 5 miles I walk a day, cardio will be pretty minimal there. I’ll have much more time Thursday-Sunday to make it happen.

I attached a couple pics of my lunch and dinner, as well as log from app tracker. I also included a pic of the electrolyte packets that were asked about. I take these first thing in the morning with my water and apple cider vinegar. I’m interested to know if I should cut these out, or if there’s a better option. As always, thanks for everything so far, and all advice welcome.

@GDDY thats a good meal plan bro nice protein level, you're going to recomp well but keep fats a bit higher

legs are intense but can you pump squat reps to 15 to get a full pump

. I also included a pic of the electrolyte packets that were asked about. I take these first thing in the morning with my water and apple cider vinegar. I’m interested to know if I should cut these out, or if there’s a better option. As always, thanks for everything so far, and all advice welcome.

I cant see full ingredients bro but apple cider and water is perfect in AM its a must

 

[GDDY]

@GDDY thats a good meal plan bro nice protein level, you're going to recomp well but keep fats a bit higher

legs are intense but can you pump squat reps to 15 to get a full pump

I cant see full ingredients bro but apple cider and water is perfect in AM its a must

I’ll dig into the ingredients on the packets and see what it looks like. I’ll start the 15 reps on squats. 4x15 will be gnarly. I may need a wheel chair after, but I’m down. Thanks for the rec.

Here’s the food/workout log for today. Calories/macros posted as well.

Thursday Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

6am - Oikos pro yogurt shake

8am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)

10:30am - Oikos Pro yogurt cup and protein shake

11:45am - Chicken fajita bowl W/mexican rice and sautéed veggies from night before

12:45pm - Protein shake with 1/2 Tbsp of honey (pre-workout)

3:30pm - 1.5 scoop Protein shake

6:30pm: 3 Al pastor street tacos with corn tortilla, 1 Asada with corn tortilla, and 1 Asada with flour tortilla and quarter cup of Monterey shredded cheese. 1/2 avocado split between the tacos.

8:30pm: Peanut butter & half bagel (This is when I plan to eat. If it’s later than this before I get home to eat, I’ll stick to the peanut butter and leave out the half bagel)

I got out and stuck with no emergency meals, so I’ll start leaving some protein powder and peanut butter in the truck for times like this. Thankfully I hadn’t eaten much today, so these didn’t kill the diet. The sodium was definitely the big downfall here. Everything logged in the app to best guesstimate. On account of not knowing exact macros on the tacos, I tried to hit my Protein and Fat goal and left some room for the carbs. I haven’t had the peanut butter and half bagel yet, but 8:30pm is when I plan to have it. The screen shot of cals/macros are including the peanut butter and half bagel.

Thursday Workout
- Arms
*30 mins on incline treadmill to start

*1x12: V-bar Tri’s push down/3x10 with a “Second to Rep” correlating pause and squeeze at the bottom starting on the 5th rep. Ex. Rep 5 pause @ bottom for 5 secs, Rep 6 pause @ bottom for 6 secs, etc.

*3x10/1x6 by 6 (Start 10 lbs higher than my third set, do 6 reps and then drop 5lbs for 6 continuous sets): Dumbbell hammer curls
*4x10: Kettle ball side dips between hammers and Tri extensions below
*4x10-12: Single arm cable Tri extensions

*3x12: EZ Bar cable curls
*3x12: EZ Bar reverse grip Tri extensions (3 sec pause at bottom of each extension)

*3x10-12: Cable cross-body Tri extensions
*3x10-12: Cable crunches
*3x10-12: Single arm cable curls

*3x10: Reverse EZ bar curls

Tomorrow I plan to hit shoulders, some chest, cardio, do a lot of stretching and some mobility work.

 

[Npcclassicphysique champ]

I’ll dig into the ingredients on the packets and see what it looks like. I’ll start the 15 reps on squats. 4x15 will be gnarly. I may need a wheel chair after, but I’m down. Thanks for the rec.

Here’s the food/workout log for today. Calories/macros posted as well.

Thursday Food Log
4am: Wake up - Drink 20oz Water with 1 Tbspn of apple cider vinegar and two electrolyte packets

6am - Oikos pro yogurt shake

8am - Baked Eggs dish (1/3 cup of egg whites, 1 whole egg, 1/3 cup of cottage cheese, 3/4 slice of bacon, all baked together)

10:30am - Oikos Pro yogurt cup and protein shake

11:45am - Chicken fajita bowl W/mexican rice and sautéed veggies from night before

12:45pm - Protein shake with 1/2 Tbsp of honey (pre-workout)

3:30pm - 1.5 scoop Protein shake

6:30pm: 3 Al pastor street tacos with corn tortilla, 1 Asada with corn tortilla, and 1 Asada with flour tortilla and quarter cup of Monterey shredded cheese. 1/2 avocado split between the tacos.

8:30pm: Peanut butter & half bagel (This is when I plan to eat. If it’s later than this before I get home to eat, I’ll stick to the peanut butter and leave out the half bagel)

I got out and stuck with no emergency meals, so I’ll start leaving some protein powder and peanut butter in the truck for times like this. Thankfully I hadn’t eaten much today, so these didn’t kill the diet. The sodium was definitely the big downfall here. Everything logged in the app to best guesstimate. On account of not knowing exact macros on the tacos, I tried to hit my Protein and Fat goal and left some room for the carbs. I haven’t had the peanut butter and half bagel yet, but 8:30pm is when I plan to have it. The screen shot of cals/macros are including the peanut butter and half bagel.

Thursday Workout
- Arms
*30 mins on incline treadmill to start

*1x12: V-bar Tri’s push down/3x10 with a “Second to Rep” correlating pause and squeeze at the bottom starting on the 5th rep. Ex. Rep 5 pause @ bottom for 5 secs, Rep 6 pause @ bottom for 6 secs, etc.

*3x10/1x6 by 6 (Start 10 lbs higher than my third set, do 6 reps and then drop 5lbs for 6 continuous sets): Dumbbell hammer curls
*4x10: Kettle ball side dips between hammers and Tri extensions below
*4x10-12: Single arm cable Tri extensions

*3x12: EZ Bar cable curls
*3x12: EZ Bar reverse grip Tri extensions (3 sec pause at bottom of each extension)

*3x10-12: Cable cross-body Tri extensions
*3x10-12: Cable crunches
*3x10-12: Single arm cable curls

*3x10: Reverse EZ bar curls

Tomorrow I plan to hit shoulders, some chest, cardio, do a lot of stretching and some mobility work.

when you get stuck with emergency situation on food, have a box of protein bars in the car
always different kinds 2 brands best

training i like today lets get reverse ez to 15 reps please

 

[GDDY]

when you get stuck with emergency situation on food, have a box of protein bars in the car
always different kinds 2 brands best

training i like today lets get reverse ez to 15 reps please

Great idea on the protein bars. And will do on the Reverse EZ’s

 

[Npcclassicphysique champ]

Great idea on the protein bars. And will do on the Reverse EZ’s

pump it super hard bro

 

[GDDY]

Happy Friday, and thanks to everyone following the Log. Hope everyone stays safe and gets a phat weekend pump. See below for todays log

Friday Food Log

8:30am - 20oz water, Electrolyte+caffeine packet, and apple cider vinegar (going to call it ACV from here on for simplicity)
8:30am - 1/2 Dave’s killer bagel with 20g peanut butter. 2 scoops of protein powder. 1/2 Tbsp of honey. (Pre 9am workout)

12:15pm - 1 scoop Protein shake and banana

2:30pm - Ceaser salad, about 150g of chicken and 3 cups of lettuce. 1Tbsp of ceaser dressing. (Only grilled chicken and lettuce)

4:30pm - Barbell protein bar, half of a Dave’s killer bagel, and a Dole energy fruit juice drink (no sugar, 70 cals)

7:00pm - 20oz water, ACV, Propel packet

8:45pm - 2 Jumbo shrimp, 1.5 cups of lobster bisque soup, baked carrot, 8oz wagyu filet, half a cup of crème brûlée.

11:30pm to 12am- Supps, Log, and sleep

It was a family members birthday tonight, paid for, so dinner was a real treat. Sodium and cholesterol suffered, so we’ll be paying extra attention to that going forward. Workout was also a bit lighter, so I made sure to hit my protein (more than intended actually) but kept the Cals about 200 less than normal to leave room for error.

Friday Workout
- Shoulders, W/a sprinkle of Chest.

* 20 minute incline treadmill to start

*4x10-12: Cable lat raises (W/Fat Grips)
*4x10-12: Smith machine shoulder shrug (behind back)
*3x10: Smith upright shoulder row
*3x26: (7 straight, 7 heels out, 7 heels together, 5 straight) Standing calf raises, body weight
*1x15/2x10/1x12-15: Vert pec deck
*3x10: Shoulder press
*3x12: Dumbbell shrugs

Tomorrow: I plan to do a little core work tomorrow and go on a day hike for some cardio, but will probably be a recovery day other than that. I’ll also probably keep cals about 10% lower than normal depending on activity level. I can tell I’m adding size, but not feeling like we’re losing much fat. Depending on the scale and comments on the pic updates on Monday, cals may be reduced overall.

 

[LevButlerov]

Happy Friday, and thanks to everyone following the Log. Hope everyone stays safe and gets a phat weekend pump. See below for todays log

Friday Food Log

8:30am - 20oz water, Electrolyte+caffeine packet, and apple cider vinegar (going to call it ACV from here on for simplicity)
8:30am - 1/2 Dave’s killer bagel with 20g peanut butter. 2 scoops of protein powder. 1/2 Tbsp of honey. (Pre 9am workout)

12:15pm - 1 scoop Protein shake and banana

2:30pm - Ceaser salad, about 150g of chicken and 3 cups of lettuce. 1Tbsp of ceaser dressing. (Only grilled chicken and lettuce)

4:30pm - Barbell protein bar, half of a Dave’s killer bagel, and a Dole energy fruit juice drink (no sugar, 70 cals)

7:00pm - 20oz water, ACV, Propel packet

8:45pm - 2 Jumbo shrimp, 1.5 cups of lobster bisque soup, baked carrot, 8oz wagyu filet, half a cup of crème brûlée.

11:30pm to 12am- Supps, Log, and sleep

It was a family members birthday tonight, paid for, so dinner was a real treat. Sodium and cholesterol suffered, so we’ll be paying extra attention to that going forward. Workout was also a bit lighter, so I made sure to hit my protein (more than intended actually) but kept the Cals about 200 less than normal to leave room for error.

Friday Workout
- Shoulders, W/a sprinkle of Chest.

* 20 minute incline treadmill to start

*4x10-12: Cable lat raises (W/Fat Grips)
*4x10-12: Smith machine shoulder shrug (behind back)
*3x10: Smith upright shoulder row
*3x26: (7 straight, 7 heels out, 7 heels together, 5 straight) Standing calf raises, body weight
*1x15/2x10/1x12-15: Vert pec deck
*3x10: Shoulder press
*3x12: Dumbbell shrugs

Tomorrow: I plan to do a little core work tomorrow and go on a day hike for some cardio, but will probably be a recovery day other than that. I’ll also probably keep cals about 10% lower than normal depending on activity level. I can tell I’m adding size, but not feeling like we’re losing much fat. Depending on the scale and comments on the pic updates on Monday, cals may be reduced overall.

Happy friday a bit late to you too Thats a really fancy dinner with shrimp and lobster bisque but I think you need a protein shake after it to get the protein higher at night.
On the training have you added core in the start? or working on it?

 

[stevesmi]

diet is good, but could be tightened up more. be careful with the dressings and processed stuff

 

[GDDY]

Happy friday a bit late to you too Thats a really fancy dinner with shrimp and lobster bisque but I think you need a protein shake after it to get the protein higher at night.
On the training have you added core in the start? or working on it?

It was delicious. A special treat for sure. I typically add in core workouts either as a super set during weight training, or just run it in some form of a circuit format at the end. Starting tomorrow though the core training will be increased. Would it be best to hit core first thing?

diet is good, but could be tightened up more. be careful with the dressings and processed stuff

Thanks, I try to keep processed things to a minimal. There are certainly some areas it could be tightened up though. If you have any good recs I’m all ears. Weekends are typically the hardest because I’m usually out the majority of the day, but I’m working on meals that I can throw in the truck and eat without heating up. I’ve got Peanut butter and protein bars in there now. I can eat 99% of foods, but I absolutely can’t eat canned tuna. The smell alone nearly makes me yak. I know that’s a great cheat, but any other ideas and I’m all ears.

 

[GDDY]

Saturday Food (and activity) Log
8:00am - 20oz water, Electrolyte+caffeine packet, and ACV

11:00am - Dave’s killer bagel, oikos tripple zero yogurt, 1.5 scoops of protein powder (pre day hike)

2:15pm - Gyro bowl post hike (gyro meat, white rice, kale, couscous, diced tomatoes, pickled onions, kale melody, hummus) (post hike meal)
* I don’t have Gyro meat often, but after logging it and realizing the macro ratio, I’ll be choosing chicken next time. I should’ve checked before hand, dumb slip up. Pic posted.

7:00pm - 2 scoop Protein shake, 20oz water, ACV

8-9pm (planning ahead)- Grilled chicken (90g) and Kale (2 cups), 1/4 cup mushrooms and 1/4 cup purple onion. Dash of pepper. No salt or dressing.

- Macros were pretty out of whack today. We’re planning ahead for tomorrow to make sure those get back on track.

- I didn’t do any weight training today. It was the first nice day in a while, so the lady and I went on a day hike. Got about 5 miles and 20 flights in according to my watch. Since I didn’t get in the gym today, we cut about 10% out of the daily calorie intake. Tomorrow I plan to do a bit of full body. Enough to keep things tight but not take away from any training this upcoming week. Elevated and steady heart rate with a good core session will be a big focus.

 

[LevButlerov]

Saturday Food (and activity) Log
8:00am - 20oz water, Electrolyte+caffeine packet, and ACV

11:00am - Dave’s killer bagel, oikos tripple zero yogurt, 1.5 scoops of protein powder (pre day hike)

2:15pm - Gyro bowl post hike (gyro meat, white rice, kale, couscous, diced tomatoes, pickled onions, kale melody, hummus) (post hike meal)
* I don’t have Gyro meat often, but after logging it and realizing the macro ratio, I’ll be choosing chicken next time. I should’ve checked before hand, dumb slip up. Pic posted.

7:00pm - 2 scoop Protein shake, 20oz water, ACV

8-9pm (planning ahead)- Grilled chicken (90g) and Kale (2 cups), 1/4 cup mushrooms and 1/4 cup purple onion. Dash of pepper. No salt or dressing.

- Macros were pretty out of whack today. We’re planning ahead for tomorrow to make sure those get back on track.

- I didn’t do any weight training today. It was the first nice day in a while, so the lady and I went on a day hike. Got about 5 miles and 20 flights in according to my watch. Since I didn’t get in the gym today, we cut about 10% out of the daily calorie intake. Tomorrow I plan to do a bit of full body. Enough to keep things tight but not take away from any training this upcoming week. Elevated and steady heart rate with a good core session will be a big focus.

Thats gyro bowl looks delicious. you're upping protein it looks like.

 

[Mobster]

Happy Friday, and thanks to everyone following the Log. Hope everyone stays safe and gets a phat weekend pump. See below for todays log

Friday Food Log

8:30am - 20oz water, Electrolyte+caffeine packet, and apple cider vinegar (going to call it ACV from here on for simplicity)
8:30am - 1/2 Dave’s killer bagel with 20g peanut butter. 2 scoops of protein powder. 1/2 Tbsp of honey. (Pre 9am workout)

12:15pm - 1 scoop Protein shake and banana

2:30pm - Ceaser salad, about 150g of chicken and 3 cups of lettuce. 1Tbsp of ceaser dressing. (Only grilled chicken and lettuce)

4:30pm - Barbell protein bar, half of a Dave’s killer bagel, and a Dole energy fruit juice drink (no sugar, 70 cals)

7:00pm - 20oz water, ACV, Propel packet

8:45pm - 2 Jumbo shrimp, 1.5 cups of lobster bisque soup, baked carrot, 8oz wagyu filet, half a cup of crème brûlée.

11:30pm to 12am- Supps, Log, and sleep

It was a family members birthday tonight, paid for, so dinner was a real treat. Sodium and cholesterol suffered, so we’ll be paying extra attention to that going forward. Workout was also a bit lighter, so I made sure to hit my protein (more than intended actually) but kept the Cals about 200 less than normal to leave room for error.

Friday Workout
- Shoulders, W/a sprinkle of Chest.

* 20 minute incline treadmill to start

*4x10-12: Cable lat raises (W/Fat Grips)
*4x10-12: Smith machine shoulder shrug (behind back)
*3x10: Smith upright shoulder row
*3x26: (7 straight, 7 heels out, 7 heels together, 5 straight) Standing calf raises, body weight
*1x15/2x10/1x12-15: Vert pec deck
*3x10: Shoulder press
*3x12: Dumbbell shrugs

Tomorrow: I plan to do a little core work tomorrow and go on a day hike for some cardio, but will probably be a recovery day other than that. I’ll also probably keep cals about 10% lower than normal depending on activity level. I can tell I’m adding size, but not feeling like we’re losing much fat. Depending on the scale and comments on the pic updates on Monday, cals may be reduced overall.

Sometimes the simple way a muscle feels is a sign of growth

 

[Austin316]

either get a PT to get your body fat tested properly or you can simply post up more pics on here and we can give you an accurate #.

 

[sambee38]

standing on a scale is just gonna estimate your body fat.

bodybuilders are always gonna have higher body fat from those things cause they go by weight/height etc.

 

[BookerTNY]

For sure, scales are not accurate. So forget that.

 

[Arabian]

I would drop the pasta. Why do you need that?

its a lot of dirty processed carbs.

 

[Zyglamail]

a lot of times those electrolytes are full of additives. really really bad for you.
i would swipe them with the yuka app to see what is really in them.

 

[Shrine]

The food overall. Looks pretty good.

My advice is meal prep.

 

[caligirl85]

Invest in some things in the kitchen..

things like rice cookers and air fryers will work great.

 

[zedhed]

you don't need to wake up and throw food at your body.
if i was you i would do fasted cardio and don't eat until later.