Approved Log My Recomp Cycle and Goals Log

[GDDY]

Sunday was an active rest day. Was out moving all day, had at least 5 miles of walking in. Had some light movement in the gym that I didn’t even bother to track. It was no set format, just worked anything that felt healthy and focused on a lot of mobility and good muscle feels. Did a lot of stretching as well. I hit about 2150 Cals, with my ratio staying good at 36% Protein, 34% carbs, and 29% fat.

7:30am - Wake up, ACV and water

10:30am - Golf

11:30am - Barbell protein bar and HEB brand protein bar

1pm - Protein shake (60g Protein powder, 30g PBfit powder, 15g honey, 100g unsweetened almond milk, Ratio yogurt cup)

3pm - Asian Chicken Lettuce wraps from Cheesecake Factory

5:30pm - Chicken bowl with rice and veggies

 

[GDDY]

Today (Monday 2/3/25), I’m going to aim to cut my eating window down to 5 hours. I overslept and was in a rush this am and completely forgot to take progress pics, so I will take those tonight and post. I also missed my morning cardio, which sucks. I’m hitting chest today though, and I’m very excited for that. According to the scale, we’re at 19.4% bf and 174lbs. Regardless of accuracy, both of those are moving in the right direction.

 

[25homes]

Doing great

 

[LevButlerov]

Sunday was an active rest day. Was out moving all day, had at least 5 miles of walking in. Had some light movement in the gym that I didn’t even bother to track. It was no set format, just worked anything that felt healthy and focused on a lot of mobility and good muscle feels. Did a lot of stretching as well. I hit about 2150 Cals, with my ratio staying good at 36% Protein, 34% carbs, and 29% fat.

7:30am - Wake up, ACV and water

10:30am - Golf

11:30am - Barbell protein bar and HEB brand protein bar

1pm - Protein shake (60g Protein powder, 30g PBfit powder, 15g honey, 100g unsweetened almond milk, Ratio yogurt cup)

3pm - Asian Chicken Lettuce wraps from Cheesecake Factory

5:30pm - Chicken bowl with rice and veggies

Today (Monday 2/3/25), I’m going to aim to cut my eating window down to 5 hours. I overslept and was in a rush this am and completely forgot to take progress pics, so I will take those tonight and post. I also missed my morning cardio, which sucks. I’m hitting chest today though, and I’m very excited for that. According to the scale, we’re at 19.4% bf and 174lbs. Regardless of accuracy, both of those are moving in the right direction.

Active rest is great would love some of those gold pics big guy.

I do think 5 hours is perfect if you can cut the eating window. We can get you lean lets do this. @GDDY

 

[GDDY]

Active rest is great would love some of those gold pics big guy.

I do think 5 hours is perfect if you can cut the eating window. We can get you lean lets do this. @GDDY

At the gym now just getting going. Will 100% take/post update pics after workout and when I get home. I challenged myself and actually got my eating window down to 4 hours today, with the last meal being 2 hours ago before the gym, and carb heavy. So we’re looking forward a solid pump here shortly. Time to zone in and hit chest hard. Will post updates shortly

 

[LevButlerov]

At the gym now just getting going. Will 100% take/post update pics after workout and when I get home. I challenged myself and actually got my eating window down to 4 hours today, with the last meal being 2 hours ago before the gym, and carb heavy. So we’re looking forward a solid pump here shortly. Time to zone in and hit chest hard. Will post updates shortly

4 hours will be interesting, you can do this EVO family support all the awy.

 

[GDDY]

Monday Log

Today is the start of Week 5.

5am - Wake up. Water and ACV

12pm - 100g Chicken and 200g white rice with peppers and mushrooms

12:30 - Ratio yogurt cup and 20 almonds

2pm -Shake (2 scoops protein powder, 30g PBfit powder, Ratio yogurt cup, 15g Honey, 1.5 Cup almond milk)

4pm (Last meal of the day)- 75g Oats, 15g PBfit powder, Half scoop protein powder. Barbell protein bar. 42g Peanut butter

* I was able to get my window down to 4 hours today (12pm-4pm). There wasn’t much issue with headaches, only a little low on energy in the morning, it definitely seems to be getting easier though. We’ll see how bad we’re feeling tomorrow morning.

5:30pm - 2 Cardazol caps and 2 Kre-alkalyn caps (will take 2 more Kre-A post workout)

6pm - 2 Cardazol caps

6pm - Gym - Chest Day

*Started with 20mins of incline treadmill, then went straight into 3 rounds of pump cardio. 30 sec rest between each cycle
- Battle Ropes for 30 secs
- 10 pushups
- 10 crunches
- 20 jumping jacks

*2x12/1x4-6/1x15 (Last set weight starting = second set weight, and drop weight as needed till 15 reps): Vertical Peck Deck

*4x12: Incline on free-weight machine (Neutral grip)

*3x10-12: Cable Fly’s (Low to High)
*3x10-12: Cable Fly’s (High to Low)
- Cable flys were back to back

*4x10: Smith Incline with bands added for resistance. Focused on slow/controlled drop and exploding up.

*4x15: Reverse cable fly’s between Incline and calve raises. (Only did this because it’s one of my favorite exercises. I’ve always loved good traps/shoulders, and this hits the spot for me. Instant pump)

*4x12: Seated Calve Raises

*3xFailure: Vertical chest press (Pushed as many full reps as I could, 8-12 usually, then did partial reps till failure)

*4x10: V-bar tricep push-downs

*4x10-15: Cable Crunches

Great workout today. Cardio is definitely improving. I felt much better at the end of today’s workout than I did a month ago.

9pm - Meal prep for tomorrow. Everything’s ready to go

10pm - Sleep. Alarm’s set for 3am to get that early morning fasted cardio in

Today marks the start of week 5. This morning when I stepped on the scale first thing, it read 174 lbs and 19.4% bf. Tonight, post workout, it read 178.4lbs and 20.4% bf.

Progress pics attached.

 

[Npcclassicphysique champ]

Monday Log

Today is the start of Week 5.

5am - Wake up. Water and ACV

12pm - 100g Chicken and 200g white rice with peppers and mushrooms

12:30 - Ratio yogurt cup and 20 almonds

2pm -Shake (2 scoops protein powder, 30g PBfit powder, Ratio yogurt cup, 15g Honey, 1.5 Cup almond milk)

4pm (Last meal of the day)- 75g Oats, 15g PBfit powder, Half scoop protein powder. Barbell protein bar. 42g Peanut butter

* I was able to get my window down to 4 hours today (12pm-4pm). There wasn’t much issue with headaches, only a little low on energy in the morning, it definitely seems to be getting easier though. We’ll see how bad we’re feeling tomorrow morning.

5:30pm - 2 Cardazol caps and 2 Kre-alkalyn caps (will take 2 more Kre-A post workout)

6pm - 2 Cardazol caps

6pm - Gym - Chest Day

*Started with 20mins of incline treadmill, then went straight into 3 rounds of pump cardio. 30 sec rest between each cycle
- Battle Ropes for 30 secs
- 10 pushups
- 10 crunches
- 20 jumping jacks

*2x12/1x4-6/1x15 (Last set weight starting = second set weight, and drop weight as needed till 15 reps): Vertical Peck Deck

*4x12: Incline on free-weight machine (Neutral grip)

*3x10-12: Cable Fly’s (Low to High)
*3x10-12: Cable Fly’s (High to Low)
- Cable flys were back to back

*4x10: Smith Incline with bands added for resistance. Focused on slow/controlled drop and exploding up.

*4x15: Reverse cable fly’s between Incline and calve raises. (Only did this because it’s one of my favorite exercises. I’ve always loved good traps/shoulders, and this hits the spot for me. Instant pump)

*4x12: Seated Calve Raises

*3xFailure: Vertical chest press (Pushed as many full reps as I could, 8-12 usually, then did partial reps till failure)

*4x10: V-bar tricep push-downs

*4x10-15: Cable Crunches

Great workout today. Cardio is definitely improving. I felt much better at the end of today’s workout than I did a month ago.

9pm - Meal prep for tomorrow. Everything’s ready to go

10pm - Sleep. Alarm’s set for 3am to get that early morning fasted cardio in

Today marks the start of week 5. This morning when I stepped on the scale first thing, it read 174 lbs and 19.4% bf. Tonight, post workout, it read 178.4lbs and 20.4% bf.

Progress pics attached.

you're looking great i see you leaning out bro dont worry about bf scale reading you look leaner and more tight i see progress there and volume is up too bro nice

 

[GDDY]

you're looking great i see you leaning out bro dont worry about bf scale reading you look leaner and more tight i see progress there and volume is up too bro nice

Thanks bro, I really appreciate it. Muscles are definitely feeling more full, just have to keep leaning out. Things are going in the right direction, just gotta keep pushing. Hitting back/shoulders rn. Will post up today’s log post workout.

 

[stevesmi]

Not bad at all with the pictures you will easily cut down if you tighten up your diet

 

[GDDY]

Tuesday Log

3am: Wake up

3:30-4am: 30 mins of incline treadmill. Drank water and ACV.

5am: Got to work

11am: Had first meal. 100g of chicken, 100g baked sweet potatoes, 155g white rice

11:30am: Ate ratio yogurt and Barbell protein bar

2:30pm: Ate 20 Almonds

3pm: Ate 85g of Oats, 20g PBfit powder, 20g of Protein powder. Also had 55g of Peanut Butter. I’m still on the hunt for walnut butter. Going to central market this weekend to see if they have it.

3:30pm - 5pm: Hit golf balls

5:30pm: While on the way to the gym I realized I never drank my protein shake. This would’ve put me at a 6.5 hour eating window if I drank it then. My priority right now is to get more lean, so I decided to not drink it and be in a heavier deficit today. This had me at about a 450-500 Cal deficit today, consuming about 1900Cals total. Pics posted from food log. If need be I’ll eat in a 6 hour window tomorrow, but today we were at a 4.5 window.

5:45pm: Gym

- Back and Shoulders
- Started with 20 mins on incline treadmill, then went into a quick round of Core/pump cardio with 30 secs between each round.
3x45 sec: Battle ropes
3x15: Crunches
3x10: Ab Rollers
3x25: Jumping Jacks
3x10: Body weight back extension

Then went into main workout
*3x10: Smith rows
*5x15: EZ-bar straight arm pull downs
*4x15: Smith Shoulder shrugs (behind back)
*4x30: Standing body weight calve raises
*4x10: Plate side dips
*3x12: Lat Pull Down (Mag Grip)
*2x15: Reverse cable fly’s (I want 4x12-15, by people kept jumping in in between my SS’s. I did hit this yesterday though, so not a huge loss)
*3x10-12: Seated single arm cable rows
*2x15/2x12: Cable lat raise W/Fat Grips
*4x10: Dumbbell shoulder shrugs
*4x20: Jumping jacks between shoulder shrugs

7:30pm: Post log and head home to meal prep for tomorrow

9:30pm: Sleep

 

[GDDY]

Not bad at all with the pictures you will easily cut down if you tighten up your diet

Thanks. I’m looking to sub Walnut butter for the peanut butter. Add more rice and oats to replace bagels. Today I was out so had a quarter of a bagel to get my carbs. You’ll see I missed my protein shake today, so that hurt my protein intake pretty bad, but we finished the day in a pretty big defect.

Any advice on anything else can I do to tighten the diet up? Thanks for following along and helping guide, I really appreciate the support.

 

[Npcclassicphysique champ]

Thanks bro, I really appreciate it. Muscles are definitely feeling more full, just have to keep leaning out. Things are going in the right direction, just gotta keep pushing. Hitting back/shoulders rn. Will post up today’s log post workout.

you look more full too bro very nicely filling out

 

[Npcclassicphysique champ]

Thanks. I’m looking to sub Walnut butter for the peanut butter. Add more rice and oats to replace bagels. Today I was out so had a quarter of a bagel to get my carbs. You’ll see I missed my protein shake today, so that hurt my protein intake pretty bad, but we finished the day in a pretty big defect.

Any advice on anything else can I do to tighten the diet up? Thanks for following along and helping guide, I really appreciate the support.

dont sub walnut butter for peanut butter bro
peanut butter high in omega 6 its bad for you, walnut butter way better
and dont add rice add oats and cut the bagels

 

[Npcclassicphysique champ]

Tuesday Log

3am: Wake up

3:30-4am: 30 mins of incline treadmill. Drank water and ACV.

5am: Got to work

11am: Had first meal. 100g of chicken, 100g baked sweet potatoes, 155g white rice

11:30am: Ate ratio yogurt and Barbell protein bar

2:30pm: Ate 20 Almonds

3pm: Ate 85g of Oats, 20g PBfit powder, 20g of Protein powder. Also had 55g of Peanut Butter. I’m still on the hunt for walnut butter. Going to central market this weekend to see if they have it.

3:30pm - 5pm: Hit golf balls

5:30pm: While on the way to the gym I realized I never drank my protein shake. This would’ve put me at a 6.5 hour eating window if I drank it then. My priority right now is to get more lean, so I decided to not drink it and be in a heavier deficit today. This had me at about a 450-500 Cal deficit today, consuming about 1900Cals total. Pics posted from food log. If need be I’ll eat in a 6 hour window tomorrow, but today we were at a 4.5 window.

5:45pm: Gym

- Back and Shoulders
- Started with 20 mins on incline treadmill, then went into a quick round of Core/pump cardio with 30 secs between each round.
3x45 sec: Battle ropes
3x15: Crunches
3x10: Ab Rollers
3x25: Jumping Jacks
3x10: Body weight back extension

Then went into main workout
*3x10: Smith rows
*5x15: EZ-bar straight arm pull downs
*4x15: Smith Shoulder shrugs (behind back)
*4x30: Standing body weight calve raises
*4x10: Plate side dips
*3x12: Lat Pull Down (Mag Grip)
*2x15: Reverse cable fly’s (I want 4x12-15, by people kept jumping in in between my SS’s. I did hit this yesterday though, so not a huge loss)
*3x10-12: Seated single arm cable rows
*2x15/2x12: Cable lat raise W/Fat Grips
*4x10: Dumbbell shoulder shrugs
*4x20: Jumping jacks between shoulder shrugs

7:30pm: Post log and head home to meal prep for tomorrow

9:30pm: Sleep

big dog day toady at gym bro i see the big weights moving

 

[Mobster]

Battle rope work is brutal

 

[stevesmi]

Thanks. I’m looking to sub Walnut butter for the peanut butter. Add more rice and oats to replace bagels. Today I was out so had a quarter of a bagel to get my carbs. You’ll see I missed my protein shake today, so that hurt my protein intake pretty bad, but we finished the day in a pretty big defect.

Any advice on anything else can I do to tighten the diet up? Thanks for following along and helping guide, I really appreciate the support.

fasted cardio
fasting in general do some longer fasts like 24-36 hours here and there
time restricted eating

if you really want to jack things to a whole new level do alternate day fasting. eat day 1 , fast day 2, and so on. it will murder your fat and conserve muscle even while natural

 

[GDDY]

fasted cardio
fasting in general do some longer fasts like 24-36 hours here and there
time restricted eating

if you really want to jack things to a whole new level do alternate day fasting. eat day 1 , fast day 2, and so on. it will murder your fat and conserve muscle even while natural

I’m eating in a 4-6 hour window daily now. If I did a 24-36 hour fast, would I still eat in my 4-6 hour window on my eat day, or closer to 8?

 

[ceo]

Bros, put up some pictures of your golf game. Why not? It keeps it interesting.

 

[ROIDDERS]

Are you a good golfer?

What kind of score do you usually get? I don't do well at it.