Approved Log My Recomp Cycle and Goals Log

[GDDY]

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

its a lot of dirty processed carbs.

The pasta is dropped. The previous pasta meal was the last of it for a while.

The food overall. Looks pretty good.

My advice is meal prep.

I do this during the week, just need to start doing it for every day and finding a few things I can eat cold on the move.

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.

I typically wake up at 3:45am, am at work by 5am, and have my first meal around 6am. The only time I eat very first thing is if I know I won’t be home or have any food on me for the next four hours after waking up. Fasted cardio in the mornings for the weekend is a good call, I’ll definitely start that.

 

[25homes]

Great job

 

[LevButlerov]

I typically wake up at 3:45am, am at work by 5am, and have my first meal around 6am. The only time I eat very first thing is if I know I won’t be home or have any food on me for the next four hours after waking up. Fasted cardio in the mornings for the weekend is a good call, I’ll definitely start that.

If you can schedule start doing fasted cardio please

 

[RoidRage69]

Don't do so many shoulder exercises. Focus more on compound exercises like squat, bench, deadlift, and rows. Learn how to do proper form on utube from the best deadlifters in the world and not from influencers.

 

[GDDY]

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.

Thanks for the rec on the Yuka app. I didn’t know that app was a thing, but it’s been very nice. I found some plain flavor packets that scan good with the app, so I’ll just use those to help cut the ACV some.

If you can schedule start doing fasted cardio please

I’m working on trying to figure out how to add this into my schedule during the week. I think I’ll just have to wake up a little earlier and aim for 30-45 mins on the treadmill/bike first thing in the morning. 3am wake up doesn’t sound like a blast, but we’ll try it out and see how it goes. If I can get into a routine I’ll be good.

 

[GDDY]

Sorry for not updating the log last night. Yesterday was a long Sunday and I was beat. Regardless, everything was still logged and is posted below with Cals/Macros included. I took my Monday weekly update pics and attached as well. Today is the start of week 4 on my Cycle. I know the scale bf% isn’t accurate, but I’ll post here anyway for comparison. See those below. I’ll be hitting chest today, and we’re feeling good, so I’m looking forward to that. I’ll be sticking to my typical week day breakfast/snacks, and have pork loin and white rice on the menu for lunch.

Last Monday Morning Dry Weight/bf: 172.6lbs/22.6%

Today’s Dry Weight/bf: 173.7/22.8%
- Last night pre-dinner the scale read 176.4lbs/23.6%



I got my N2Guard in, as well as my Cardazol. So I’ll be starting that today. Any recommendations on how to take the Cardazol? Exactly like the bottle says, or has anyone found other methods they like? If I could take just 3 (or however many needed) caps 30 mins pre-workout with my Kre-Alkalyn, that would be very convenient. I also need to get more protein powder. Any recommendations there? I have my few brands/flavors that I usually rotate out, but always interested to hear others input. I usually go with R1, Hi-tech Pharm, or ISO100. Anything else that’d suit me better?



Sunday Food Log
5:30am - Wake up

6:00am - 1.5 scoops protein shake, 1/2 Dave’s killer bagel, 2g honey, 15g peanut butter, 20oz water and ACV

8:30am - Dole energy fruit juice drink

10:00am - Barbells protein bar

12:30pm (Post workout meal)- 1 Serving of egg bake, 4 Kodiak protein Cinnamon French toast sticks, 1 whole egg.
- (5 servings of egg bake = 6 links of turkey sausage, 2 cups egg whites, 2 cups cottage cheese, 1/2 cup spinach, 1/4 cup mushrooms, 1/4 cup red bell pepper, 1/4 cup red onion, 2 Tbsp green onion, 1/4 cup reduced fat shredded Mexican cheese).

4:30pm - 1 scoop protein powder

5:30pm - HEB protein bar

9pm - 165g pork tenderloin and 50g white rice

10-10:30pm - Supps and sleep



Sunday Workout Log
- I hit a little bit of full body and some core, minus chest, bc working chest tomorrow. Pretty much worked whatever felt healthy, with the exception of leg press. Legs are still hurting, just powered through. I just tried to do enough to keep things tight, get a good sweat, and get things primed for the week.

* Started with 15 mins of Incline treadmill
- Wanted 30 mins, but Treadmill kept turning off and restarting, and others were being used. So finally had enough and moved on.

*4x15: Crunches
*4x15: Leg press
*4x15: Cable tricep extension W/rope
*3x12: Single arm cable rows
*3x60 sec: Planks
*3x12: Smith single arm shoulder shrugs
*3x12-15: Kettle bell side dips
*3x12: Hammer curls
*3x8-10: Reverse cable flys
*3x12-15: Tricep cross-body cable extensions
*3x10: Standing dumbbell lat raises

 

[ballin2504]

Good looking food

 

[RoySimpson]

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.

@GDDY meals are looking on point bro! Youre on top of things which is great!

 

[GDDY]

Monday Food Log
4:30am - Wake up

5am - 20oz water and ACV

8:30am - 1 serving of Egg Bake

10:45am - Oikos pro yogurt with 1Tbsp of PB fit powder

11:30am - 1/2 Dave’s killer bagel, 10g peanut butter, 10g cream cheese. 1 scoop protein shake

2pm - 85g pork loin, 100g white rice

3pm - Barbells protein bar

3:45pm - 1/2 Dave’s killer bagel

6pm (pre-workout) - 1/4 Dave’s killer bagel, 1/2 Tbsp honey, 1 scoop protein shake, 2 caps of Kre-Alkalyn (other 2 caps will be taken post), 3 caps of Cardazol

8:30pm (post workout) - Taco bowl. 96% lean beef, Mexican rice, minimal low sodium seasoning, sautéed veggies, lettuce, 1Tbsp sour cream, 20g avocado, and two pieces of low carb bread.

9pm - Peanut butter sandwich to hit Protein and fats.

10pm - Sleep

I was about 70 Cals under my 2350 goal today, but was feeling very good and full. I hit my protein and fats, so I let the 90 Cals in Carbs go. Depending on how we feel/look Friday, we may cut daily Cals back to 2100.


Monday Workout Log
- Chest day

*2x12/1x6-8/1x10-12: Vertical peck deck

*4x12: Kettlebell side dips

*2x10-12/1x4-6 Heavy/2x8-12 W/Bands (drop weight, add bands): Smith incline bench

*5x10-12: Seated calve raises

*4x10 (W/2 second pause on each squeeze): Vertical chest press

*2x15/2x10: Flat Crunches (between VCP’s and Push-Ups

*4x10: Incline push-ups (used a flat bench)

*3x10: Cable flys (Low to High)
*3x10: Cable flys (High to Low)

*3x15: Cable crunches

*3x15: V-bar Tricep extensions

*4x30sec: Battle ropes

*3x10: Dumbbell bench press

 

[GDDY]

Monday Food Log
4:30am - Wake up

5am - 20oz water and ACV

8:30am - 1 serving of Egg Bake

10:45am - Oikos pro yogurt with 1Tbsp of PB fit powder

11:30am - 1/2 Dave’s killer bagel, 10g peanut butter, 10g cream cheese. 1 scoop protein shake

2pm - 85g pork loin, 100g white rice

3pm - Barbells protein bar

3:45pm - 1/2 Dave’s killer bagel

6pm (pre-workout) - 1/4 Dave’s killer bagel, 1/2 Tbsp honey, 1 scoop protein shake, 2 caps of Kre-Alkalyn (other 2 caps will be taken post), 3 caps of Cardazol

8:30pm (post workout) - Taco bowl. 96% lean beef, Mexican rice, minimal low sodium seasoning, sautéed veggies, lettuce, 1Tbsp sour cream, 20g avocado, and two pieces of low carb bread.

9pm - Peanut butter sandwich to hit Protein and fats.

10pm - Sleep

I was about 70 Cals under my 2350 goal today, but was feeling very good and full. I hit my protein and fats, so I let the 90 Cals in Carbs go. Depending on how we feel/look Friday, we may cut daily Cals back to 2100.


Monday Workout Log
- Chest day

*2x12/1x6-8/1x10-12: Vertical peck deck

*4x12: Kettlebell side dips

*2x10-12/1x4-6 Heavy/2x8-12 W/Bands (drop weight, add bands): Smith incline bench

*5x10-12: Seated calve raises

*4x10 (W/2 second pause on each squeeze): Vertical chest press

*2x15/2x10: Flat Crunches (between VCP’s and Push-Ups

*4x10: Incline push-ups (used a flat bench)

*3x10: Cable flys (Low to High)
*3x10: Cable flys (High to Low)

*3x15: Cable crunches

*3x15: V-bar Tricep extensions

*4x30sec: Battle ropes

*3x10: Dumbbell bench press

Forgot to include screenshots of Cals/Macros.

 

[LevButlerov]

I’m working on trying to figure out how to add this into my schedule during the week. I think I’ll just have to wake up a little earlier and aim for 30-45 mins on the treadmill/bike first thing in the morning. 3am wake up doesn’t sound like a blast, but we’ll try it out and see how it goes. If I can get into a routine I’ll be good.

Even 15min AM cardio is a good start

 

[LevButlerov]

Sorry for not updating the log last night. Yesterday was a long Sunday and I was beat. Regardless, everything was still logged and is posted below with Cals/Macros included. I took my Monday weekly update pics and attached as well. Today is the start of week 4 on my Cycle. I know the scale bf% isn’t accurate, but I’ll post here anyway for comparison. See those below. I’ll be hitting chest today, and we’re feeling good, so I’m looking forward to that. I’ll be sticking to my typical week day breakfast/snacks, and have pork loin and white rice on the menu for lunch.

Last Monday Morning Dry Weight/bf: 172.6lbs/22.6%

Today’s Dry Weight/bf: 173.7/22.8%
- Last night pre-dinner the scale read 176.4lbs/23.6%



I got my N2Guard in, as well as my Cardazol. So I’ll be starting that today. Any recommendations on how to take the Cardazol? Exactly like the bottle says, or has anyone found other methods they like? If I could take just 3 (or however many needed) caps 30 mins pre-workout with my Kre-Alkalyn, that would be very convenient. I also need to get more protein powder. Any recommendations there? I have my few brands/flavors that I usually rotate out, but always interested to hear others input. I usually go with R1, Hi-tech Pharm, or ISO100. Anything else that’d suit me better?



Sunday Food Log
5:30am - Wake up

6:00am - 1.5 scoops protein shake, 1/2 Dave’s killer bagel, 2g honey, 15g peanut butter, 20oz water and ACV

8:30am - Dole energy fruit juice drink

10:00am - Barbells protein bar

12:30pm (Post workout meal)- 1 Serving of egg bake, 4 Kodiak protein Cinnamon French toast sticks, 1 whole egg.
- (5 servings of egg bake = 6 links of turkey sausage, 2 cups egg whites, 2 cups cottage cheese, 1/2 cup spinach, 1/4 cup mushrooms, 1/4 cup red bell pepper, 1/4 cup red onion, 2 Tbsp green onion, 1/4 cup reduced fat shredded Mexican cheese).

4:30pm - 1 scoop protein powder

5:30pm - HEB protein bar

9pm - 165g pork tenderloin and 50g white rice

10-10:30pm - Supps and sleep



Sunday Workout Log
- I hit a little bit of full body and some core, minus chest, bc working chest tomorrow. Pretty much worked whatever felt healthy, with the exception of leg press. Legs are still hurting, just powered through. I just tried to do enough to keep things tight, get a good sweat, and get things primed for the week.

* Started with 15 mins of Incline treadmill
- Wanted 30 mins, but Treadmill kept turning off and restarting, and others were being used. So finally had enough and moved on.

*4x15: Crunches
*4x15: Leg press
*4x15: Cable tricep extension W/rope
*3x12: Single arm cable rows
*3x60 sec: Planks
*3x12: Smith single arm shoulder shrugs
*3x12-15: Kettle bell side dips
*3x12: Hammer curls
*3x8-10: Reverse cable flys
*3x12-15: Tricep cross-body cable extensions
*3x10: Standing dumbbell lat raises

Monday Food Log
4:30am - Wake up

5am - 20oz water and ACV

8:30am - 1 serving of Egg Bake

10:45am - Oikos pro yogurt with 1Tbsp of PB fit powder

11:30am - 1/2 Dave’s killer bagel, 10g peanut butter, 10g cream cheese. 1 scoop protein shake

2pm - 85g pork loin, 100g white rice

3pm - Barbells protein bar

3:45pm - 1/2 Dave’s killer bagel

6pm (pre-workout) - 1/4 Dave’s killer bagel, 1/2 Tbsp honey, 1 scoop protein shake, 2 caps of Kre-Alkalyn (other 2 caps will be taken post), 3 caps of Cardazol

8:30pm (post workout) - Taco bowl. 96% lean beef, Mexican rice, minimal low sodium seasoning, sautéed veggies, lettuce, 1Tbsp sour cream, 20g avocado, and two pieces of low carb bread.

9pm - Peanut butter sandwich to hit Protein and fats.

10pm - Sleep

I was about 70 Cals under my 2350 goal today, but was feeling very good and full. I hit my protein and fats, so I let the 90 Cals in Carbs go. Depending on how we feel/look Friday, we may cut daily Cals back to 2100.


Monday Workout Log
- Chest day

*2x12/1x6-8/1x10-12: Vertical peck deck

*4x12: Kettlebell side dips

*2x10-12/1x4-6 Heavy/2x8-12 W/Bands (drop weight, add bands): Smith incline bench

*5x10-12: Seated calve raises

*4x10 (W/2 second pause on each squeeze): Vertical chest press

*2x15/2x10: Flat Crunches (between VCP’s and Push-Ups

*4x10: Incline push-ups (used a flat bench)

*3x10: Cable flys (Low to High)
*3x10: Cable flys (High to Low)

*3x15: Cable crunches

*3x15: V-bar Tricep extensions

*4x30sec: Battle ropes

*3x10: Dumbbell bench press

@GDDY you look great in the pictures, arms looking tight abs coming in, much stronger for sure.
i like the burbees they legit for training start adding more planking too.

 

[Mobster]

What happened Sunday?

 

[stevesmi]

one suggestion i have is stop eating in a 14 hour window.

instead eat in a 4-6 hour window.

 

[GDDY]

@GDDY you look great in the pictures, arms looking tight abs coming in, much stronger for sure.
i like the burbees they legit for training start adding more planking too.

Thanks, I appreciate it. I’ll take any constructive criticism, but positive feedback is always nice to hear too lol. Will do, I’ll start adding planks in either daily or every other. I’ll start doing a rollouts too, as soon as I can find where they hid the roller at my gym lol. The 15 min fasted I can probably do during the week, and aim for a little more on the weekend. What do you think about the Cals? Leave them around 2350 for a bit longer, cut back some?

What happened Sunday?

Sunday just seemed like I could never get back to the house. Every “honey-do” turned into two or three. We then went to meet some friends for dinner that turned into a much later night than I would have preferred. Granted, I was home around 10pm, but when I wake up at 3:45am, that’s later than I prefer. Thankfully I got in the gym early and was able to make that happen.

one suggestion i have is stop eating in a 14 hour window.

instead eat in a 4-6 hour window.

That will definitely be a change for me, but I can try that. I’ve pretty much always gone for spreading smaller portions out through the day. I’ll start with aiming for a 6 hour window and go from there. It may just call for a little more caffeine through the day, but I’ll try a 6 hour window today and see how it goes.

 

[ceo]

Bros Share what you came up with on the app.
I can't find any good electrolyte, mixes.

 

[ROIDDERS]

A good electrolyte Mix is hard to find.

Plus they keep changing the formulas on them.

 

[Ulter]

Thanks for taking the time to update us with an excellent update. You look in better and better, man. This is only the start.

 

[e2]

You're going to have great results on this. Don't worry.

That's a hell of a workout, you put together over the weekend.

 

[GDDY]

Bros Share what you came up with on the app.
I can't find any good electrolyte, mixes.

Unfortunately I couldn’t find any good mix with electrolytes either, so I just had to go with flavor packets. These were the best I could find where I was, but I’m still on the hunt for something better, hopefully with electrolytes.