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View Poll Results: Post-Cut: Which body part would you emphasize to build if you were me?
Chest 2 28.57%
Arms 0 0%
Back 0 0%
Shoulders 1 14.29%
Legs 4 57.14%
Voters: 7. You may not vote on this poll

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  #21  
Unread 04-27-2017, 01:56 PM
bkmacky9288 bkmacky9288 is offline
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Wasn't hungry until 1:30 today so I basically fit most of my food for today between 2 and 3:30 since I leave for work at 4. Needed quick cals for dinner so I'm using a BOGO McDonald's coupon for 2 Egg McMuffins...WHICH I LOVE!

Today's Weight: 160.4

Today's Training

35 Min LISS
Today's Nutrition

PWO: Shake
Fat: 7.8, Crab/Fib: 32.4/3, Pro: 52.2

Lunch: Everything, but dinner
Fat: 80.1, Carb/Fib: 53.1/15.9, Pro: 111.3

Dinner: 2xEgg McMuffin
Fat: 24, Carb/Fib: 60/4, Pro: 36
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  #22  
Unread 04-28-2017, 02:12 PM
bkmacky9288 bkmacky9288 is offline
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Looking forward to depletions being twice a week. My whole body feels fatigued already and I haven't even started the true UD2 yet. Today is another day of fitting 90% of my cals between 1 and 4:30 before I leave for work.

Today's Weigh In162.2

Today's Training

A) Inc BB BP: 156x6,6,6
B) Low Pec Cable Cross: 20x15
C) (subbed DB press in for scrape press since rack was taken) 55x6,5, 50x6
D) Rope Upright Row: 105x12
E1) Chins (total wt 215)x5, 205x6
E2) KB Tricep Ext from floor: 30x7, 7

Instead of doing the depletion in circuit fashion I tried it doing straight sets. Didn't hit the 15-20 mark, but I made sure to keep under tension for a minute at least
Machine Bench: 70x20, 16, 12, 60x10; Row: 80x15, 13, 70x12, 60x15; Press: 40x20, 15, 30x15, 17; Preacher: 30x20, 16, 20x20,20; Tricep: 45x20, 20, 13, 35x15

Today's Nutrition

Pre-Workout: Wife's Leftover Ribeye, asparagus, and creamy horseradish sauce made with greek yogurt
Fat: 18.3, Carb/Fib: 9.5/2.7, Pro: 60.8

PWO: Cottage Cheese mixed with Frozen Blueberries and baked Sweet Potato
Fat: 1.1, Carb/Fib: 95.2/13.6, Pro: 35.3

Lunch: Chicken Breast topped with Peanut Butter and Protein Cheesecake topped with Peanut Butter. Oh and boiled Red Cabbage
Fat: 38.9, Carb/Fib: 37.7/9.2, Pro: 77.6

Dinner: Salad with Eggs and Sunflower Seeds
Fat: 30.3, Carb/Fib: 13.7/4.6, Pro: 38.7

Totals: Fat: 94.6, Carb/Fib: 157.4/30.7, Pro: 214.7
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  #23  
Unread 05-03-2017, 05:58 AM
bkmacky9288 bkmacky9288 is offline
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This is for May 2nd (yesterday).

Back from a bit of a hiatus. Starting UD2 on Friday so that the carb loads/training fit my current schedule while still adhering to the order of things just on different start day. Going to train for fun, but still heavy before my first depletion on Friday. Going to eat sub-maintenance (~15=2000) with moderately low carbs (100g) and just making sure to meet minimums of protein (1xBW) and fats (.25xBW)

Today's Weight: (after a weekend of not tracking) 163.4

Today's Training

A1) BB Row: 135x10, 185x5, 205x5
A2) Dips: BWx5, +20x5, +30x5
B1) Dead Hang Pullup: BWx5, +10x5, +15x5, +25x5, +30x3
B2) Inc. BB BP: Bar x10, 95x6, 135x5, 155x5, 165x3
C1) Cable Straight Arm Pulldown: 110x11, 10
C2) Inc. Squeeze Press to Fly: 30x10, 6 +4 (@25)
D1) Scrape Press: Bar x5, 65x5, 85x5, 95x4
D2) Neutral Chin: BW x5, +10x5, Supinated Chin: +15x5, 35x5
D3) Dec. Tri. Ext: 20x5, 25x5, 30x5

Today's Nutrition

Preworkout: Chicken Wrap with Greek Yogurt Mustard
Fat: 3.9, Net Carbs: (10.6-3.1) 7.5, Pro: 35

PWO: Flank Steak Left overs with Frozen berries and Oats mixed with FF/No Sugar Added Chocolate Ice Cream
Fat: 23.6, Net Carbs: (88.5-22.5) 66, Pro: 43.2

Snack: Peanut Butter
Fat: 16, Net Carbs: (6-2) 4, Pro: 7

Dinner: Shredded Chicken and Broccoli with cheese and a Dark Chocolate Truffle for Dessert
Fat: 29.5, Net Carbs: (13.6-.7) 12.9, Pro: 105.7

Totals: Fat: 73, Net Carbs: 90.4, Pro: 190.9
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  #24  
Unread 05-03-2017, 05:16 PM
bkmacky9288 bkmacky9288 is offline
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All lifts are done with constant movement with 2:2 or 1:3 tempo for 1 minute

Today's Weigh In: 161.8

Depletion Workout Day 1


Round 1....FIGHT!

Leg Press: 405x 14, 11, Leg ext: 135x14
Hip elevated Ball Hamstring Curl: BW x20, 15, hip lowered: 14
Inc. DBBP: 50x 16, 45x7+40x5, 30x14
Pulldown: 120x 14, 100x13, 90x12
Kneeling Scrape Press: 65x10, 55x 8, bar x 12
Smith Standing Calf Raise: 185x 22, Straight leg leg press calf press: 225x17, 185x19
V-Grip Pulley Curl: 50x15, 60x14, 12
V-Grip Pulley Tricep Ext: 100x14, 12, 80x16

Round 2

Leg Ext: 135x15, 125x13, 12
Leg Curl: 90x15, 12, 14
Machine Bench: 80x18, 15, 70x13
Machine Row: 100x13, 13, 85x13
Machine Press: 50x15, 12, 35x14
Seated Calf Raise in Smith machine: 135x20, 18, 19
Machine Preacher Curl: 50x13, 40x13, 13
Machine Tri Ext: 55x 14, 13, 50x12

Today's Nutrition

Breakfast: 25 mg Ephedrine and cup of coffee

Pre/Intra-Workout: 5g BCAAs, 25mg Ephedrine, 200mg caffein tab, 7g Citruline Malate

PWO: Triple Zero and Frozen Berries
Fat: .5, Net-Carbs: (37-13) 24, Pro: 23

Lunch: Joseph's Wrap with Chicken and Pickles
Fat: 6.8, Net-Carbs: (8-3) 5, Pro: 56.9

Dinner: Pork Sirloin Chop with Broccoli
Fat: 13.3, Net-Carbs: (7.9-3.1) 6.8, Pro: 67.4

Totals: Fat: 20.6, Net-Carbs: 35.8, Pro: 147.3 (Had a shake before bed to increase protein to 170)
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  #25  
Unread 05-04-2017, 01:13 PM
bkmacky9288 bkmacky9288 is offline
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Today's Weigh In: 160

Depletion Workout Two

Leg Press: 405x17, 335x13, Leg Ext: 140x12
Hips Elevated Ball Leg Curl: 16, 17, 18
Squeeze Press to Fly: 15x13, 12, 10x10
Seated Row: 120x13, 110x7+100x6, 90x12
DB Lat Raise: 10x15, 5x12, 12
Leg Press Calf Press: 225x21, 15, 185x16
EZ Bar Curl: 40x13, 12, 30x12
KB Tri Ext form Floor: 10x13, 15x13, 13

Leg Ext: 145x17, 130x8+120x6, 110x9
Leg Curl: 100x 15, 13, 85x7+75x5
Machine Bench: 100x15, 85x7+75x5, 65x13
Bent Cable Row: 100x15, 110x 14, 15
Facepull: 70x13, 12, 14
Seated Bent Calf Raise: 135x15, 14, 185x16
V-Grip Curl: 60x15, 15, 13
Over Head Pulley Tri Ext: 70x14, 50x15, 15

Today's Nutrition

Pre-WO: EC

PWO: Triple Zero with Cantaloupe and Wrap with greens and Chicken
Fat: 5.3 Net Carbs: (45.4-15.8) 29.6 Pro: 61.7

Lunch: Chicken Salad and Homemade Pita Chips with Refried Beans
Fat: 10.5 Net Carbs: (28.2-10.6) 17.6 Pro: 72.9

Dinner: Cottage Cheese with Cinnamon Roll Whey and Sunflower Seeds
Fat: 7.6 Net Carbs: (14.1-.7) 13.4 Pro: 44.6

Totals: Fat: 23.4 Net Carbs: 60.6 Pro: 179.2
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  #26  
Unread 05-05-2017, 01:57 PM
bkmacky9288 bkmacky9288 is offline
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No Training Today

Went a little above on fat today, but not terribly.

Today's Nutrition

Breakfast: 88% Lean Ground Beef split into a wrap and salad
Fat: 25 Net Carbs: (35.6-13.3) 22.3 Pro: 48.3

Lunch: Salmon and Boiled Cabbage
Fat: 12.3 Net Carbs: (38.5-14.3) 24.2

Dinner: Cottage Cheese and Whey
Fat: 4.8 Net Carb: 14.3 Pro: 71.1

Total: Fat: 42.1 Net Carb: 60.8 Pro: 164.5
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  #27  
Unread 05-07-2017, 09:44 AM
bkmacky9288 bkmacky9288 is offline
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AM Hour Before Lift

PM Lift Sesh

DB Bench: 2x6-12: 75x7, 6
Bodyweight Pullups: 11, 8
Inc. DB Bench: 65x7, 8
Seated Row: 150x10, 8
Anterior Bar Raise: 30x12
Alt DB Curl: 30x7
Lat Raise: 20x8
EZ Bar Curl: 70x9
Dec. Tri Ext: 20x12, 25x7
Leg Press: 465x7, 7
Hip Thrust: 235x9, 6
Leg Ext: 245x10, 9
Prone Single Leg Curl: 30x11, 9
Calf Press: 275x12, 295x12, 315x12


CLIF Whey Protein Bar
Fat: 13 Net Carbs: (24-4) 20 Pro: 14

PWO: Bulk French Toast with fat free Chocolate Ice cream on one half and FF/No added sugar syrup to other half
Fat: 8.4 Net Carb: (345.6-20.4) 325.2 Pro: 86.1

Box FF Fi Newtons
Fat: 0 Net Carbs: (230-10) 220 Pro: 10

18in Turkey Sub
Fat: 12 Net Carbs: (130-12) 118 Pro: 51

2 Cinnamon Raisin Bagels and FF Cream Cheese and Package of Caramel Corn Rice Cakes
Fat: 2 Net Carbs: (282-6) 276 Pro: 47


Totals for Carb Load: Fat: 22.4 Net Carbs: 939 Pro: 194 (~4733 cals)
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  #28  
Unread 05-07-2017, 09:48 AM
bkmacky9288 bkmacky9288 is offline
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These are pics from Day 1 of Diet
Attached Images
File Type: jpg IMG_0382.JPG (39.6 KB, 16 views)
File Type: jpg IMG_0383.JPG (43.6 KB, 8 views)
File Type: jpg IMG_0384.jpg (7.1 KB, 9 views)
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  #29  
Unread 05-08-2017, 01:38 PM
bkmacky9288 bkmacky9288 is offline
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Day After first refeed and I feel like I look just as lean if not leaner and feel a good pump. Definitely liking results after the refeed. Major thing will be my weight just before next refeed.


Today's Weigh In: 163.4

Today's Training

A1) Bench185x3, 3, 2
A2) Pull Ups (BW+35)x6, +40x3, 3
B1) Deadlift: 315x4,3,2
B2) Calf Press: 405x6, 505x6, 5
C1) Inc. Bench: 135x6, 155x6
C2) BB Row: 205x5 (too much sway), 185x6
D) Front Squat: 135x6, 155x5, 185x3
E1) DB Press: 55x6, 6, 5
E2) Facepull: 130x6, 140x6, 6
F1) EZ Bar Curl: 90x5, 6
F2) Smith Floor Press: 135x6, 5

Today's Nutrition

Went out for a celebratory lunch and not going to eat anything more...so full! Maybe have a shake and a piece of fruit later.

Ate: 12 oysters, 3 shrimp cocktail, 1 cup of gumbo, 1 small crab cake, 2 lb Baked Lobster, and a side of steamed carrots. Today's calories are to stay within 2200 and I'm sure I'm well within that.
Attached Images
File Type: jpg IMG_0385.JPG (32.3 KB, 6 views)
File Type: jpg IMG_0386.JPG (28.7 KB, 6 views)
File Type: jpg IMG_0387.JPG (33.1 KB, 6 views)
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  #30  
Unread 05-09-2017, 10:25 AM
bkmacky9288 bkmacky9288 is offline
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Today I'm going I woke up not feeling hunger at all...it's past noon and no hunger. I'm going to enjoy shakes and dinner only today to promote more fat loss and still get in my protein requirement for the day. Not training and not going to log today.
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