Please Scroll Down to See Forums Below 
trending down in the bodyfat thats what you want to see @JustMakeItHappen
Approved Log Body Recomp cycle Log
- Thread starter JustMakeItHappen
- Start date
Updated meal plan for this week
(Will be changing it up next week because it’s getting a bit boring)
Meal 1 :
200g cooked chicken
350g spudlite potatos
100g broccoli
1 teaspoon olive oil
Meal 2 :
200g cooked chicken
350g spudlite potatos
100g broccoli
1 teaspoon olive oil
Meal 3 :
300g cooked chicken
350g spudlite potatos
100g broccoli
1 teaspoon olive oil
Meal 4 :
200g low fat Greek yogurt
100g frozen blueberries
2 medium bananas
50g oates soaked in water
Unfortunately I didn’t have time over the weekend to sit down and figure out a decent meal plan so we are rolling with the basics.
300 P
200 C
50 F
Will post a workout tonight after work!
Thanks for reading
(Will be changing it up next week because it’s getting a bit boring)
Meal 1 :
200g cooked chicken
350g spudlite potatos
100g broccoli
1 teaspoon olive oil
Meal 2 :
200g cooked chicken
350g spudlite potatos
100g broccoli
1 teaspoon olive oil
Meal 3 :
300g cooked chicken
350g spudlite potatos
100g broccoli
1 teaspoon olive oil
Meal 4 :
200g low fat Greek yogurt
100g frozen blueberries
2 medium bananas
50g oates soaked in water
Unfortunately I didn’t have time over the weekend to sit down and figure out a decent meal plan so we are rolling with the basics.
300 P
200 C
50 F
Will post a workout tonight after work!
Thanks for reading
Tonight’s Push workout -
Incline bench press (dumbbell):
Set 1: 30kg x 20 reps
Set 2: 40kg x 15 reps
Set 3: 50kg x 12 reps
Set 4: 60kg x 5 reps
Set 5: 60kg x 4 reps
Butterfly (pec deck):
Set 1: 80kg x 12 reps
Set 2: 90kg x 8 reps
Set 3: 80kg x 7 reps
Chest dip:
Set 1: 5 reps
Set 2: 3 reps
Front raise (dumbbell):
Set 1: 10kg x 12 reps
Set 2: 12.5kg x 12 reps
Set 3: 12.5kg x 10 reps
Set 4: 12.5kg x 8 reps
Single arm lateral raise (cable):
Set 1: 9kg x 20 reps
Set 2: 18kg x 8 reps
Set 3: 18kg x 8 reps
Set 4: 18kg x 8 reps
Triceps pushdown:
Set 1: 23kg x 15 reps
Set 2: 32kg x 12 reps
Set 3: 36kg x 7 reps
Set 4: 36kg x 6 reps
Skullcrusher (barbell):
Set 1: 20kg x 12 reps
Set 2: 25kg x 6 reps
Set 3: 25kg x 6 reps
Incline bench press (dumbbell):
Set 1: 30kg x 20 reps
Set 2: 40kg x 15 reps
Set 3: 50kg x 12 reps
Set 4: 60kg x 5 reps
Set 5: 60kg x 4 reps
Butterfly (pec deck):
Set 1: 80kg x 12 reps
Set 2: 90kg x 8 reps
Set 3: 80kg x 7 reps
Chest dip:
Set 1: 5 reps
Set 2: 3 reps
Front raise (dumbbell):
Set 1: 10kg x 12 reps
Set 2: 12.5kg x 12 reps
Set 3: 12.5kg x 10 reps
Set 4: 12.5kg x 8 reps
Single arm lateral raise (cable):
Set 1: 9kg x 20 reps
Set 2: 18kg x 8 reps
Set 3: 18kg x 8 reps
Set 4: 18kg x 8 reps
Triceps pushdown:
Set 1: 23kg x 15 reps
Set 2: 32kg x 12 reps
Set 3: 36kg x 7 reps
Set 4: 36kg x 6 reps
Skullcrusher (barbell):
Set 1: 20kg x 12 reps
Set 2: 25kg x 6 reps
Set 3: 25kg x 6 reps
chicken, potatoes, brocolli is on point. 300 protein is solid with 200 carbs. i think you are getting solid nutrition but i would add some green veggies if you can
@JustMakeItHappen
bro this some good looking food. but where the red meat? i think i mentioned it already
@JustMakeItHappen
New meal plan starting on Monday brother, will definitely incorporate a red meat meal in once daily!
Pull-Ups (Assisted Machine):
Reverse Grip Lat Pulldown (Cable):
Iso-Lateral Row (Machine):
Rear Delt Reverse Fly (Cable):
Lateral Raise (Machine):
Bicep Curl (Barbell):
Hammer Curl (Dumbbell):
- Set 1: 12 reps
- Set 2: 10 reps
- Set 3: 3 reps
Reverse Grip Lat Pulldown (Cable):
- Set 1: 39 kg x 20 reps
- Set 2: 73 kg x 8 reps
- Set 3: 73 kg x 8 reps
- Set 4: 73 kg x 4 reps
Iso-Lateral Row (Machine):
- Set 1: 60 kg x 12 reps
- Set 2: 80 kg x 10 reps
- Set 3: 80 kg x 8 reps
- Set 4: 80 kg x 8 reps
Rear Delt Reverse Fly (Cable):
- Set 1: 9 kg x 15 reps
- Set 2: 14 kg x 12 reps
- Set 3: 12.5 kg x 12 reps
- Set 4: 12.5 kg x 12 reps
Lateral Raise (Machine):
- Set 1: 35 kg x 15 reps
- Set 2: 45 kg x 12 reps
- Set 3: 55 kg x 8 reps
- Set 4: 55 kg x 6 reps
Bicep Curl (Barbell):
- Set 1: 20 kg x 12 reps
- Set 2: 25 kg x 10 reps
- Set 3: 25 kg x 7 reps
Hammer Curl (Dumbbell):
- Set 1: 12.5 kg x 10 reps
