Approved Log My Recomp Cycle and Goals Log

[Zyglamail]

Nice training session on this. You've got a lot of different exercises.

 

[Shrine]

ez bar straight arm pull downs.

weighted back extension looks fine.

 

[caligirl85]

single arm standing cable rows and finishing on stair master. nice!

 

[zedhed]

i would get rid of the bagel out of yoru diet. replace with some oatmeal or eggs

 

[Mobster]

That's a LOT of supps

 

[LevButlerov]

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

Yup thats perfect swap it out.

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

Some days are harder we get it.

 

[GDDY]

ez bar straight arm pull downs.

weighted back extension looks fine.

Are you saying to get rid of the pull downs?

i would get rid of the bagel out of yoru diet. replace with some oatmeal or eggs

I can definitely add some eggs to the Egg Bake, and increase the oatmeal. The bagels are nice because I
don’t need a microwave. I’ll look for another alternative, or just try to up my eggs and oatmeal to
hit what I need. Cold oats may be a good option for me.

That's a LOT of supps

I’m cutting out the Mult-Vitamin and Mega Red Omega-3/Krill oil. Any other suggestions?

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

I’m working my way down. The big jump in one day from my old 14 hour window to 6 was too much. Headaches, nausea, etc. The 8 has been pretty good so far. I did 7.5 yesterday. Going to try and cut that down to 6 today and see how we feel.

Not seeing enough veggies in your diet.

Those are going to be crucial.

Good call. I’ll start trying to add some vegetable melody/mix in. I’m thinking a protein shake with Kale and Spinch blended up will be easy. Would it be worth taking powdered greens on days where I don’t get enough in?


Thanks everyone for the replies. This week has produced some good results. Looking forward to the Monday update.

 

[RoySimpson]

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

@GDDY stay on that grind bro! Looking forward to following your log! Keep it going!

 

[GDDY]

@GDDY stay on that grind bro! Looking forward to following your log! Keep it going!

Thanks man! I appreciate the follow, and I’m looking forward to the journey. We’ve gotten some pretty solid results this week, excited for more to come.

 

[GDDY]

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

Knocked it down to a 6 hour window today.



Friday Log
* I think some people are only reading my workout log or food log, so I’m going to start combining both into just a full days schedule. Hopefully this format will be easier to follow.

6am - Wake up (Water and ACV)

6:30am - Fasted cardio (incline treadmill for 30mins)

11am - 1.5 Cups unsweetened silk almond milk, 1.5 Scoop Protein powder with 13g honey. Ratio Yogurt. 41g Peanut butter. (Was on the move, so blended this into a shake to take with me)

11:15am - Banana

12pm (Pre-workout) - 65g cold oats, 20g PB2fit, 1/2 scoop protein powder, 12g honey. Was also on the move, so made cold oats out of this and took with me to eat in the truck before workout.

12:15pm - HEB Protein bar

* 1pm: Workout - Arm Day
- Started with 20 mins on incline treadmill

*4x15: V-bar tricep extensions
*4x12: Hammer curls
*3x12: Reverse cross-body cable tricep extensions
*4x10: Single arm cable curl W/Fat Grips
*3x15: Reverse EZ bar Tri-extension
*3x15: Reverse EZ Bar cable curls
*4x12: Plate side dips
*4x12: Cable crunches
*4x10-12: Rope Tri-extensions
*4x10: Crunches
*4x12-15: Incline dumbbell curls

- Finished with 20 mins on incline treadmill

* Didn’t get the cardio pump in to start today. I was extremely bloated and felt like any sudden movement was going to send chunks.

4:30pm - 240g Shrimp, 95g White rice, 250g spinach/squash/zucchini/mushrooms (pic attached) No salt added to anything.

4:45pm - 30g Peanut butter and 2 Scoops Protein shake

5pm - Done eating for the day. Will be out and moving for the next couple of hours.

10pm (or earlier) - Sleep

Note: While adding the pics I realized that my Cals were over because the app was taking into an account my exercise. I didn’t realize the app did that, and I’ll be paying attention to that moving forward. Or hopefully find a way to turn it off.

Happy Friday, Bros! Y’all stay safe and move weight!!!

 

[LevButlerov]

Knocked it down to a 6 hour window today.



Friday Log
* I think some people are only reading my workout log or food log, so I’m going to start combining both into just a full days schedule. Hopefully this format will be easier to follow.

6am - Wake up (Water and ACV)

6:30am - Fasted cardio (incline treadmill for 30mins)

11am - 1.5 Cups unsweetened silk almond milk, 1.5 Scoop Protein powder with 13g honey. Ratio Yogurt. 41g Peanut butter. (Was on the move, so blended this into a shake to take with me)

11:15am - Banana

12pm (Pre-workout) - 65g cold oats, 20g PB2fit, 1/2 scoop protein powder, 12g honey. Was also on the move, so made cold oats out of this and took with me to eat in the truck before workout.

12:15pm - HEB Protein bar

* 1pm: Workout - Arm Day
- Started with 20 mins on incline treadmill

*4x15: V-bar tricep extensions
*4x12: Hammer curls
*3x12: Reverse cross-body cable tricep extensions
*4x10: Single arm cable curl W/Fat Grips
*3x15: Reverse EZ bar Tri-extension
*3x15: Reverse EZ Bar cable curls
*4x12: Plate side dips
*4x12: Cable crunches
*4x10-12: Rope Tri-extensions
*4x10: Crunches
*4x12-15: Incline dumbbell curls

- Finished with 20 mins on incline treadmill

* Didn’t get the cardio pump in to start today. I was extremely bloated and felt like any sudden movement was going to send chunks.

4:30pm - 240g Shrimp, 95g White rice, 250g spinach/squash/zucchini/mushrooms (pic attached) No salt added to anything.

4:45pm - 30g Peanut butter and 2 Scoops Protein shake

5pm - Done eating for the day. Will be out and moving for the next couple of hours.

10pm (or earlier) - Sleep

Note: While adding the pics I realized that my Cals were over because the app was taking into an account my exercise. I didn’t realize the app did that, and I’ll be paying attention to that moving forward. Or hopefully find a way to turn it off.

Happy Friday, Bros! Y’all stay safe and move weight!!!

@GDDY this is a good eating window, but can you change peanut butter to walnut butter?
Also banana can you change to protein bar? same calories roughly like a quest bar.
Thanks for combining both logs easier to read actually. Following closely.

 

[GDDY]

@GDDY this is a good eating window, but can you change peanut butter to walnut butter?
Also banana can you change to protein bar? same calories roughly like a quest bar.
Thanks for combining both logs easier to read actually. Following closely.

Thanks for following and staying responsive man. These little changes are exactly what I need. I’ll have to look for the walnut butter. I just got a new thing of peanut butter, so I’ll have to make that do till I can find walnut butter, but I’ll definitely be on the lookout. I can swap out the Banana for a Bar now though.

 

[LevButlerov]

Thanks for following and staying responsive man. These little changes are exactly what I need. I’ll have to look for the walnut butter. I just got a new thing of peanut butter, so I’ll have to make that do till I can find walnut butter, but I’ll definitely be on the lookout. I can swap out the Banana for a Bar now though.

try to find it see if you can make changed.

 

[ballin2504]

You will definitely love n2guard. It’s great

 

[RoySimpson]

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 N2guard is the way!

 

[GDDY]

Saturday Log

Today I was pretty off on my Cals/macros. This will be my rest day for the week. I was able to get 30 mins of fasted cardio in first thing this morning, and walked about 4.5 miles through the day. The fiancé and I went to a small town square about an hour away and spent the day walking around and enjoying the weather. We were supposed to be home in time to eat salmon burgers at 5pm for my last meal, but we didn’t get back by then. Thankfully I packed a small cooler and had a few planned meals with me, and a couple of backup things just in case. I ate all I had, but I was still pretty short of my Cals, and my macro ratio was pretty off. On the positive, we stopped at a diner for a late breakfast and I did have a delicious breakfast sandwich.

7am - Wake up (Water and ACV)

7:15am - Fasted cardio (incline treadmill for 30mins)

11am - Breakfast sandwich (English muffin, egg whites, Avacado, 2 Sausage pattys)

11:15am - 1.5 Cups unsweetened silk almond milk, 1.5 Scoop Protein powder with 13g honey. 20g PBfit.

2pm - 65g cold oats, 20g PB2fit, 1/2 scoop protein powder, 12g honey. Was also on the move, so made cold oats out of this and took with me.

4pm - Two scoop protein shake and Barbell protein bar

5pm - Two bananas

 

[GDDY]

Update: I had a Ratio Protein cup at 7:30pm. My energy was bottomed out and headache was killing me. I’m good to go now, but I wasn’t successful staying in my 6 hour window today. Tomorrow I’ll be back on track. Tomorrow I’ll hit my fasted cardio, am going to play a short part 3, so that’ll be a little movement, and then plan to hit the gym for something similar to last Sunday. Not exhaust myself, but catch a good pump and work anything that feels healthy. I also forgot to attach Cals/macros above, so those are here.

 

[Tiger Salman Khan]

Update: I had a Ratio Protein cup at 7:30pm. My energy was bottomed out and headache was killing me. I’m good to go now, but I wasn’t successful staying in my 6 hour window today. Tomorrow I’ll be back on track. Tomorrow I’ll hit my fasted cardio, am going to play a short part 3, so that’ll be a little movement, and then plan to hit the gym for something similar to last Sunday. Not exhaust myself, but catch a good pump and work anything that feels healthy. I also forgot to attach Cals/macros above, so those are here.

@GDDY Great updates man........

 

[Noah Wixx]

Fasting is the way, i like deloading the stomach giving it a break from food and inflammation

 

[LevButlerov]

Saturday Log

Today I was pretty off on my Cals/macros. This will be my rest day for the week. I was able to get 30 mins of fasted cardio in first thing this morning, and walked about 4.5 miles through the day. The fiancé and I went to a small town square about an hour away and spent the day walking around and enjoying the weather. We were supposed to be home in time to eat salmon burgers at 5pm for my last meal, but we didn’t get back by then. Thankfully I packed a small cooler and had a few planned meals with me, and a couple of backup things just in case. I ate all I had, but I was still pretty short of my Cals, and my macro ratio was pretty off. On the positive, we stopped at a diner for a late breakfast and I did have a delicious breakfast sandwich.

7am - Wake up (Water and ACV)

7:15am - Fasted cardio (incline treadmill for 30mins)

11am - Breakfast sandwich (English muffin, egg whites, Avacado, 2 Sausage pattys)

11:15am - 1.5 Cups unsweetened silk almond milk, 1.5 Scoop Protein powder with 13g honey. 20g PBfit.

2pm - 65g cold oats, 20g PB2fit, 1/2 scoop protein powder, 12g honey. Was also on the move, so made cold oats out of this and took with me.

4pm - Two scoop protein shake and Barbell protein bar

5pm - Two bananas

@GDDY this is a good day but I see honey up here.

Update: I had a Ratio Protein cup at 7:30pm. My energy was bottomed out and headache was killing me. I’m good to go now, but I wasn’t successful staying in my 6 hour window today. Tomorrow I’ll be back on track. Tomorrow I’ll hit my fasted cardio, am going to play a short part 3, so that’ll be a little movement, and then plan to hit the gym for something similar to last Sunday. Not exhaust myself, but catch a good pump and work anything that feels healthy. I also forgot to attach Cals/macros above, so those are here.

Yes you will have a headache as you transition into ketosis. You can cycle with low carbs to high carbs as well if the ketogenic-like state is hard for you, others do this with success.