Approved Log My Recomp Cycle and Goals Log

[2Thick]

Great Sunday work out while most people are being lazy. Good to see.

 

[GDDY]

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

instead eat in a 4-6 hour window.

I tried this today. I failed. I don’t think that’s going to work for me. Between the headaches and pissy-ness from hunger, I’m going to have to find a different option. While a 4-6 hour window may be too small for me, I can definitely start squeezing meals than I am now. In the past when in a deficit, much more than this though, I would sometimes wake up in the middle of the night so hungry I couldn’t go back to sleep. I already only get about 6 hours of sleep a night as it is, so I want to make sure what I get is good.

 

[Vadim Fedorov]

I would definitely start eating in one more time restricted window.

That's going to help you get much better and improve.

 

[Wootoom]

It when you eat in a more of a window, you reduce, the insulin levels that your body is producing.

That will put you in a more fat burning mode.

 

[Masonic Bodybuilder]

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

instead eat in a 4-6 hour window.

This is actually game changing advice. Definitely give it a try.

 

[GDDY]

It when you eat in a more of a window, you reduce, the insulin levels that your body is producing.

That will put you in a more fat burning mode.

This is actually game changing advice. Definitely give it a try.

Tuesday Food Log
3:45am - Wake up

4:30am - 20oz water and ACV

8:30am - Egg bake

9:30am - Peanut butter sandwich/protein bar

12pm - taco bowl (96% lean beef) W/100g white rice

2:40pm - Oikos pro yogurt cup

4pm - 2 pieces of low carb bread, protein shake, banana

7pm - Protein shake

8:30pm - 20oz water W/ACV

I was short of my Cals today partially because I didn’t lift, so I wanted to cut back some, but also because I’m trying to ease into IF and do fasted cardio in the morning.

I’m going to try to narrow my eating window down. I couldn’t jump from my normal routine to a reduced 6 hour window today, so I’m going to start aiming for a 10 hour window tomorrow and progressively narrow that down.

I typically get to the gym around 6:30pm during the week. To do this IF eating, I wouldn’t be eating anything for several hours before, and nothing after. Is that ok? I’m new to IF, so I’m trying to figure out the best window for me. If I do fasted cardio in the morning, that will put me waking up around 3:15am. If I do 20mins of cardio, I’ll be at work at 5am. I usually work until about 3:30pm, and then go hit golf balls for about 2 hours. After that I go to the gym and usually get there around 6:30pm, and then home around 8-8:30pm, and asleep by 9:30-10pm.

So if I aim for an 8 hour window of eating, I’m thinking 8:30am-4:30pm is doable. Does that sound like a good schedule?



Tuesday Workout Log
- 30 mins of cardio: 15 mins on stair climber/15 mins on incline treadmill

I had a golf league tonight that’s once a week and came to the gym right after, but only had 30 mins before close. I figured a good 30 mins of cardio would be better than a rushed back workout. I’ll hit legs tomorrow, and back with shoulders on Thursday.

 

[GDDY]

Tuesday Food Log
3:45am - Wake up

4:30am - 20oz water and ACV

8:30am - Egg bake

9:30am - Peanut butter sandwich/protein bar

12pm - taco bowl (96% lean beef) W/100g white rice

2:40pm - Oikos pro yogurt cup

4pm - 2 pieces of low carb bread, protein shake, banana

7pm - Protein shake

8:30pm - 20oz water W/ACV

I was short of my Cals today partially because I didn’t lift, so I wanted to cut back some, but also because I’m trying to ease into IF and do fasted cardio in the morning.

I’m going to try to narrow my eating window down. I couldn’t jump from my normal routine to a reduced 6 hour window today, so I’m going to start aiming for a 10 hour window tomorrow and progressively narrow that down.

I typically get to the gym around 6:30pm during the week. To do this IF eating, I wouldn’t be eating anything for several hours before, and nothing after. Is that ok? I’m new to IF, so I’m trying to figure out the best window for me. If I do fasted cardio in the morning, that will put me waking up around 3:15am. If I do 20mins of cardio, I’ll be at work at 5am. I usually work until about 3:30pm, and then go hit golf balls for about 2 hours. After that I go to the gym and usually get there around 6:30pm, and then home around 8-8:30pm, and asleep by 9:30-10pm.

So if I aim for an 8 hour window of eating, I’m thinking 8:30am-4:30pm is doable. Does that sound like a good schedule?



Tuesday Workout Log
- 30 mins of cardio: 15 mins on stair climber/15 mins on incline treadmill

I had a golf league tonight that’s once a week and came to the gym right after, but only had 30 mins before close. I figured a good 30 mins of cardio would be better than a rushed back workout. I’ll hit legs tomorrow, and back with shoulders on Thursday.

Cals and Macros for today attached.

 

[GDDY]

Gm bros. So far so good today. Woke up at 3:30. Hit 20 mins of fasted incline treadmill, and now on my way to work drinking water and ACV. Going to aim for my first meal at 8am, and hopefully last at 4pm.

 

[ballin2504]

Nice improvements

 

[GDDY]

Hey bros. I’m at the gym hitting legs now and wanted to post an update of my supplements and get thoughts. I cut out some of the individual night-time supps I was taking and replaced with N2Guard. I’ll post my food and workout for today after the gym.

Supplements update
* Test E Monday and Thursday night before bed (350mg/week)
* Rad-150 every morning when I wake up (15mg)
*Cap full of apple cider vinegar with 20oz of water first thing in the morning and another right before bed.
* 3 tabs of N2Guard every morning when I wake up - 2 tabs mid day - 2 tabs before sleep
* 3 tabs of Cardazol 30mins before workout - 2 tabs on off rest days
* 2 tabs of Kre-Alkalyn 30 mins before workout - 2 tabs immediately post workout - 2 tabs mid day on rest days
* Multi-Vitamin (Sam’s club brand) every night before sleep
* 1 tab of Mega Red Omega-3/Krill oil every night before bed
* Protein powder rn is Hi-Tech Pharm Whey (Typically 2 scoops a day, but use as needed)
* Pre-Workout rn is P.S.P by Metabolic Nutrition. No caffeine, which I like.

Interested to hear thoughts on this line up and if it should be adjusted, or if there’s any particular brands that are a step above the rest.

 

[GDDY]

Wednesday Food Log
- I started Intermittent Fasting today and ate within an 8 hour window from 9am-5pm. I’ve never done an IF before, so if adjustments should be made please let me know. I will say, placebo or not, I did feel significantly leaner during my workout and even through the day. I also started fasted cardio this morning. Once I was out of bed and made it to the treadmill, I loved it. Great kick start to the day.

3:30am - Wake up (did 20 mins on incline treadmill)

4:30am - Water and ACV

9am - 1 Scoop protein shake

9:30am - Egg Bake

9:45am - 1/2 Dave’s Killer Bagel & 16g peanut butter W/Kodiak protein oatmeal

12pm - Oikos pro yogurt cup & banana

2pm - 150g of chicken, 125g of baked white potatoes, 1/2 cup of mixed cooked veggies (Pic posted)

5pm (pre-workout and last meal) - 1.25 Dave’s killer bagel, 1 scoop protein shake, 21g of honey, 36g of peanut butter

* My Cals were about 50 short, and my macros weren’t perfect, but not by much. Pics attached.


Wednesday Workout Log
- Leg day

- Started with incline treadmill for 20mins

*Squats: 3x15

*Body Weight Standing calve raises between squats: 5x30 (Each set = Feet straight for 10/Heels kicked out for 10/Heels together and Toes out for 10)

*Seated Leg Curls: 3x12 and 1x10 with 3 sec pause at squeeze (last set)

*Good girl/Bad girl between leg curls: 3x10

*Leg Extensions: 5x12-10-8-6-4

*Glute thrust: 4x10 between Leg Extensions

*Plate side bends: 4x15

- Another 15mins on incline treadmill to finish (Posting this log as I’m finishing up on the treadmill)


The sweat was rolling and Pump was thick tonight. One of the better leg days I’ve had in a while. A large portion of that is due to the accountability and knowing I’ve got to keep y’all updated. Thanks for the motivation and drive bros

 

[GDDY]

Thursday Food Log
3:30am - Wake up (did 20 mins on incline treadmill)

3:45am - Water and ACV

9:15am (First meal) - Egg bake

9:30am - 1/2 Dave’s killer bagel and Ratio protein cup

10am - 50g of old fashioned oats and 16g of PBfit powdered peanut butter

12pm - 130g Pork Tenderloin, 70g Chicken Breast, 150g white rice

3pm - 2 scoops protein shake

4:45pm (last meal of the day)- 1/2 Dave’s killer bagel, 70g Peanut Butter, Barbell protein bar, 3 almonds



Thursday Workout Log
- Back and Shoulders

*4x12: Smith rows
*4x15: Reverse cable fly’s
*2x20/2x10-12: Smith Shoulder shrugs (behind back)
*3x12: Lat Pull Down (Mag Grip)
*5x15: EZ-bar straight arm pull downs
*4x10-12: Dumbell side lat raise
*4x10: Cable oblique twists
*4x10: Weighted back extension
*4x10: Ab roller then straight to 4x10 crunches
*3x10-12: Single arm standing cable rows (low to high, from feet to hips)

- Finished with 15mins on stair master

 

[LevButlerov]

Cals and Macros for today attached.

Gm bros. So far so good today. Woke up at 3:30. Hit 20 mins of fasted incline treadmill, and now on my way to work drinking water and ACV. Going to aim for my first meal at 8am, and hopefully last at 4pm.

Hey bros. I’m at the gym hitting legs now and wanted to post an update of my supplements and get thoughts. I cut out some of the individual night-time supps I was taking and replaced with N2Guard. I’ll post my food and workout for today after the gym.

Supplements update
* Test E Monday and Thursday night before bed (350mg/week)
* Rad-150 every morning when I wake up (15mg)
*Cap full of apple cider vinegar with 20oz of water first thing in the morning and another right before bed.
* 3 tabs of N2Guard every morning when I wake up - 2 tabs mid day - 2 tabs before sleep
* 3 tabs of Cardazol 30mins before workout - 2 tabs on off rest days
* 2 tabs of Kre-Alkalyn 30 mins before workout - 2 tabs immediately post workout - 2 tabs mid day on rest days
* Multi-Vitamin (Sam’s club brand) every night before sleep
* 1 tab of Mega Red Omega-3/Krill oil every night before bed
* Protein powder rn is Hi-Tech Pharm Whey (Typically 2 scoops a day, but use as needed)
* Pre-Workout rn is P.S.P by Metabolic Nutrition. No caffeine, which I like.

Interested to hear thoughts on this line up and if it should be adjusted, or if there’s any particular brands that are a step above the rest.

@GDDY I like your macros and I like the new supplement layout, n2guard is a legit pic. but you dont need before bed multi vitamins, you have n2guard.

 

[LevButlerov]

Wednesday Food Log
- I started Intermittent Fasting today and ate within an 8 hour window from 9am-5pm. I’ve never done an IF before, so if adjustments should be made please let me know. I will say, placebo or not, I did feel significantly leaner during my workout and even through the day. I also started fasted cardio this morning. Once I was out of bed and made it to the treadmill, I loved it. Great kick start to the day.

3:30am - Wake up (did 20 mins on incline treadmill)

4:30am - Water and ACV

9am - 1 Scoop protein shake

9:30am - Egg Bake

9:45am - 1/2 Dave’s Killer Bagel & 16g peanut butter W/Kodiak protein oatmeal

12pm - Oikos pro yogurt cup & banana

2pm - 150g of chicken, 125g of baked white potatoes, 1/2 cup of mixed cooked veggies (Pic posted)

5pm (pre-workout and last meal) - 1.25 Dave’s killer bagel, 1 scoop protein shake, 21g of honey, 36g of peanut butter

* My Cals were about 50 short, and my macros weren’t perfect, but not by much. Pics attached.


Wednesday Workout Log
- Leg day

- Started with incline treadmill for 20mins

*Squats: 3x15

*Body Weight Standing calve raises between squats: 5x30 (Each set = Feet straight for 10/Heels kicked out for 10/Heels together and Toes out for 10)

*Seated Leg Curls: 3x12 and 1x10 with 3 sec pause at squeeze (last set)

*Good girl/Bad girl between leg curls: 3x10

*Leg Extensions: 5x12-10-8-6-4

*Glute thrust: 4x10 between Leg Extensions

*Plate side bends: 4x15

- Another 15mins on incline treadmill to finish (Posting this log as I’m finishing up on the treadmill)


The sweat was rolling and Pump was thick tonight. One of the better leg days I’ve had in a while. A large portion of that is due to the accountability and knowing I’ve got to keep y’all updated. Thanks for the motivation and drive bros

Thursday Food Log
3:30am - Wake up (did 20 mins on incline treadmill)

3:45am - Water and ACV

9:15am (First meal) - Egg bake

9:30am - 1/2 Dave’s killer bagel and Ratio protein cup

10am - 50g of old fashioned oats and 16g of PBfit powdered peanut butter

12pm - 130g Pork Tenderloin, 70g Chicken Breast, 150g white rice

3pm - 2 scoops protein shake

4:45pm (last meal of the day)- 1/2 Dave’s killer bagel, 70g Peanut Butter, Barbell protein bar, 3 almonds



Thursday Workout Log
- Back and Shoulders

*4x12: Smith rows
*4x15: Reverse cable fly’s
*2x20/2x10-12: Smith Shoulder shrugs (behind back)
*3x12: Lat Pull Down (Mag Grip)
*5x15: EZ-bar straight arm pull downs
*4x10-12: Dumbell side lat raise
*4x10: Cable oblique twists
*4x10: Weighted back extension
*4x10: Ab roller then straight to 4x10 crunches
*3x10-12: Single arm standing cable rows (low to high, from feet to hips)

- Finished with 15mins on stair master

@GDDY perfect but the 12pm meal you have pork and chicken can you split the meals into 2? or your time issue right?

Overall the training is very good, can you start off with 10min pump cardio?

 

[GDDY]

@GDDY I like your macros and I like the new supplement layout, n2guard is a legit pic. but you dont need before bed multi vitamins, you have n2guard.

Good call. Honestly wasn’t even thinking and was just taking out of habit. No reason to burn money.

@GDDY perfect but the 12pm meal you have pork and chicken can you split the meals into 2? or your time issue right?

Overall the training is very good, can you start off with 10min pump cardio?

Yea, today specifically my time was crunched because I was leaving work early and wouldn’t have been anywhere else with a microwave until after my window, so I just tossed them together. Typically I would have spaced those a couple hours apart. One at noonish and the other around 2:30.

Yep, we can absolutely add the pump cardio in pre-workout. We’ll do that tomorrow. Tomorrow is arms, so we’re looking forward to that

 

[stevesmi]

n2guard has omega 3 in it already just FYI.. it really is an all in 1 formula

 

[Austin316]

Eight-hour. Window is still too long. I would shorten it to 4 or 6 hours.

 

[sambee38]

Get in your fasted cardio, first thing in the morning.

Then eat in a Time restricted window. That's the way to lose the weight.

 

[BookerTNY]

Food is looking really good. Make sure you keep things clean.

 

[Arabian]

Not seeing enough veggies in your diet.

Those are going to be crucial.