Big Lee's Body Recomp

[worldwideLA]

I hope that my experience can help you, and that you can draw motivation from my notes and pics.

[pics to be added later]

[worldwideLA]

January 1st, 2021 Friday

385 lbs bodyweight

workout:
3 x 5 assisted pullup
3 x 10-12 rear delt fly
5 x 5 315 Barbell Flat Bench
5 x 5 assisted pullup
3 x failure machine incline press

[worldwideLA]

January 2, 2021 Saturday

Did not workout at gym.
Did 80 pushups with yellow slingshot.

[worldwideLA]

January 3, 2021 Sunday

workout:
5 x 12 standing calf raise
6 x 5 assisted pullup (3 sets underhand, 3 sets overhand)
5 x 10 seated row - 2 plates each side
5 x 10 chest supported row - arsenal machine 2plates
5 x 10 close grip lat pulldown
5 x 8 one arm dumbell row 65 lbs
5 x 8 deadlift machine - 2 plates each side
Aprox. 7 x 5 pushups in-between sets during workout.

[worldwideLA]

January 4, 2021 Monday

Workout:
6 x 5 assisted pullup (3 underhand, 3 overhand) superset with 6 x 5 pushup (3 close grip, 3 wide grip)
5 x 5 225 Back Squat
5 x failure plate loaded seated leg curl - 45 + 25
5 x 8 Squat Machine - 3 plates each side
5 x failure standing leg curl
5 x 10 leg press - 3 plates each side
2 x 5 pushups

[worldwideLA]

January 5, 2021 Tuesday

workout:
5 x 10 barbell flat bench - 250 lbs
5 x 10 Dumbell Flys - 30 -> 35 lbs
5 x 10 Cable Chest Press
5 x 10 Close grip lat pulldown

diet:
started low carb diet today.
Unmeasured I ate eggs, chicken breasts, tomato, salad, salad dressing & whey protein.

[worldwideLA]

January 6, 2021 Wednesday

workout:
Dumbell Shoulder Press 30x12, 35x10, 40x10, 50x8, 60x8, 70x6
5x8 135lbs Smith machine seated shoulder press
plate loaded shoulder press - 1 plate x 12, 2 plates x 8, 2 plates x 6, 2 plates x 5
5 x 12 Dumbell front raise - 20lbs -> 25lbs
5 x 12 Machine side lateral
5 x 12 barbell upright row - 45lbs -> 55lbs
5 x 12 Rear delt fly

diet:
similar to previous day. Low/no carb.

[worldwideLA]

January 7, 2021 Thursday

45 minute fasted cardio - walking

5x10 Dumbell curls - 20, 25, 30, 35, 40lbs
6x5 Assisted pull up (3 underhand, 3 overhand)
4x8 Assisted dips
5x8 seated cable overhead tricep extension
5x10 tricep pushdown
5x10 plate loaded machine dip
5x12 machine preacher curl
5x10 barbell curl - 20, 40, 50x3

1,801 calories | 36g Carbs - 70g Fats - 253g Protein

[worldwideLA]

January 8, 2021 Friday

5x12 Standing Calf Raise
5x5 Back squat - 225lbs
5x10 Hack squat - 1 plate each side
5x10 Standing Leg Curl
5x12 Seated Leg Curl
5x12 Leg Extension
5x10 Leg Press

185g greek yogurt
730g chicken breast
5 boiled eggs
1 sparkling ice seltzer
1 serving shredded cheddar cheese
2 scoops whey protein

1,800 calories | 15g Carbs - 66g Fats - 271g Protein

[worldwideLA]

January 9, 2021 Saturday

Did not workout

12 boiled eggs
246g Greek Yogurt
2 scoops whey protein
270g chicken breast
27g shredded cheddar cheese

1,843 calories | 25g carbs - 88g Fats - 223g Protein

[worldwideLA]

January 10, 2021 Sunday

incline barbell press - 135 x 12, 185 x 8, 225 x 4, 185 x 8, 135 x 12
flat dumbell press - 60 x 12, 70 x 10, 80 x 8, 90 x 6, 100 x 6
5 x 12 plate loaded fly
incline dumbell press - 45 x 12, 50 x 10, 55 x 10, 60 x 8, 65 x 8
5 x 8 flat barbell press - 135lbs
5 x 12 underhand cable fly
great pump

2 scoops whey protein
3 sparkling ice seltzers
1/2 cup cottage cheese
217g Ribeye steak
80g asparagus
8 eggs
217g 90/10 sirloin ground beef
182g greek yogurt

2,154 calories | 19g carbs - 124g fats - 225g protein

[worldwideLA]

January 11, 2021 Monday

372 lbs weigh in; morning weight (empty stomach - nothing to drink).
13 lbs lost since 1/1/2021

45 minute fasted cardio - 2.4 mile walk

seated barbell military press - 135 x 12, 4 x 8 135lbs
arsenal shoulder press - 2 plates each site 5 x 6 to 8
5 x 12 / 5 x 12 Machine side lateral superset w/ Rear delt fly
reverse shoulder press - 1 plate x 12, 1plate 1 25 x 10, 1 plate 1 35 x 10, 2 plates x 8
barbell upright row - 5 x 12 55lbs
front dumbell raise - 20 x 12, 25 x 5 x 12
huge pump with superset side laterals/rear delt flys

1/2 cup cottage cheese
8 eggs
97g 90/10 sirloin ground beef
252g chicken breast
172g greek yogurt
55g shredded cheddar cheese
149g linguicia
2 sparkling ice seltzars
2 scoops whey protein

2,085 calories | 20g carbs - 110g fat - 245g protein

[worldwideLA]

January 12, 2021 Tuesday

barbell squat - 5 x 5 225lbs
hack squat - 5 x 10 1plate each sides
standing leg curl - 5 x 12
seated leg curl - 5 x 12
seated leg press - 6 x 12 1 plate -> 6 plates each side
lying leg curl - 5 x 12
leg extension - 5 x 12
standing calf raise - 5 x 12

4 eggs
1/2 cup cottage cheese
112g 90/10 sirloin ground beef
65g asparagus
287g ribeye steak
305g chicken breast
28g shredded cheddar cheese

1,839 calories | 8g carbs - 119g fat - 185g protein

[worldwideLA]

January 13, 2021 Wednesday

e-z bar curl superset w/ tricep pushdown 5x12/5x12
preacher curl neutral grip - 5 x 12
hammer curl - 7 x 12 (20, 25, 30, 30, 30, 25, 20lbs)
preacher curl regular grip - 5 x 12
overhead tricep extension w/ e-z bar - 7 x 12/failure (50, 60, 70/f, 70/f, 70/f, 60, 50lbs)
close grip bench press - 1 x 12 135lbs, 1 x 10 185lbs, 3 x 6 225lbs
seated cable overhead tricep extension - 5 x 12, 10, 8, 6, 10

45 minutes cardio post workout - walk & SOME light jogging aprox 3.94 miles

4 eggs
103g cottage cheese
275g chicken breast
28g shredded cheddar cheese
100g 90/10 sirloin ground beef
185g greek yogurt
203g baby carrot
1 tablespoon ranch dressing
2 scoops whey protein
280g tilapia

1,782 calories | 36g carbs - 71g fat - 246g protein

[worldwideLA]

January 14, 2021 Thursday

Reverse Hyper - 5 x 12
barbell rows - 4 x 5 last set dropset (225, 315, 315, 315 dropset to 225)
deadlift machine - 5 x 10, 8, 8, 6, 5 (1 plate -> 5 plates each side)
machine row - 4 x 10 (1 plate -> 4 plates eachside)
lat pull down - 4 x 12
barbell rows very intense

48 minute cardio post workout - 2.4 mile walk

pre-workout meal:
2 whole eggs
10 egg whites
2 packs of Quaker cinnamon apple oatmeal
-----------------------------------------------------
post-workout meal
1 cup jasmine rice
350g chicken breast
85g green bean
-----------------------------------------------------
100g 90/10 sirloin ground beef
354g chicken breast
1 scoop whey protein

1,812 calories | 115g carbs - 33g fat - 265g protein

First day I had carbs in 9 days, didn't see much of an effect on my performance yet.
Oatmeal tasted like crack and rice tasted like ice cream.

I feel like today was my best complete day yet.
I trained hard, hit my cardio, hit my calorie goal while having targeted carbs as well.
Definitely moving in the right direction.

[worldwideLA]

January 15, 2021 Friday

Barbell flat - worked up to 365 for single - 225lbs 3 x 10, 185lbs 2 x 10
Dumbell incline - 50lbs x 12, 60lbs x 12, 70lbs x 12, 90lbs x 12
Dumbell flat - 100lbs 2 x 5
Cable Flys - Pump
Barbell incline superset w/ cable fly - pump to finish workout aprox. 4-5 sets x 8-12

2 whole eggs
0.8 cup greek yogurt
84g 90/10 Sirloin ground beef
--------------------------------------
60g green beans
365g chicken breast
---------------------------------------
10 egg whites *preworkout
2 packets quaker oats flavored
---------------------------------------
1 cup rice *postworkout
308g chicken breast

1,727 calories |122g Carb - 34g Fat - 231g Protein

*NO CARDIO TODAY*

[worldwideLA]

January 16, 2021 Saturday

*NO WORKOUT TODAY* (forgot gym closed at 7pm on Saturday now)
*NO CARDIO TODAY*

2 whole eggs
120g greek yogurt
53g 90//10 sirloin ground beef
---------------------------------------
10 egg whites
2 packs quaker quick oats
---------------------------------------
1 cup rice
85g green beans
7.1oz NY strip steak

1,518 calories | 126g Carbs - 54g Fat - 122g Protein

[worldwideLA]

January 17, 2021 Sunday

Dumbell shoulder press - 45lbs x 12, 50lbs x 12, 55lbs x 12, 60lbs x 12, 65lbs x 8 (failure)
Push press - 135lbs 5 x 10
Dumbell side laterals - 20lbs x 12, 35lbs 5 x 12
Machine front raise - aprox 6 or 7 x 12
Rear delt fly superset w/ lying rear delt fly - 5 x 12 & 5 x 12
Hammer strentgh angled shoulder press - 1 plate x 12, 2 plates x 10, 2 plates 1 quarter x 6 or 8, 2 plates 4 x 12
^super set machine shrugs - 2 plates 5 x 12
Hammer strength front military press - 1 plate 5 x 12

*64 minuets cardio - walking*

2 packets quaker oats flavored
10 egg whites *preworkout
------------------------------------------
355g chicken breast
1 cup rice
109g chopped spinach *postworkout
-------------------------------------------
2 tablespoon peanutbutter
1/2 cup frozen blueberries
1/2 cup quick oats plain
1 scoop whey protein *Shake
-------------------------------------------
320g Chicken breast
103g chopped spinach
--------------------------------------------
1 scoop creatine

2,080 calories | 202g carb - 41g Fat - 228g Protein

cardio was done after my shake

[worldwideLA]

*WEIGH IN*

January 18, 2021 Monday

Morning Weight (empty stomach - nothing to drink) =

368lbs.

4lbs lost in last 7 days (372lbs)
17lbs lost in last 14 days (385lbs)
__________________________________________________ ____________--

*NO CARDIO*

Barbell Squat - 225lbs 5x5
Hammer strength Vsquat - 5 x 10 (1 plate -> 5 plates)
Standing Leg Curl Superset w/ Seated Leg Curl - 5 x 12 (10lbs-50lbs) & 5 x 12 (80 lbs)
Leg Extension Superset w/ standing calf raise - 5 x 12 (last set whole stack) & 5 x 12
Lying Leg Curl - 5 x 12

Every leg workout my legs feel stronger, on my walks my legs feel springy.
__________________________________________________ __________________

2 whole eggs
165g 90/10 Sirloin Ground Beef
--------------------------------------------------------
0.8 cup NONFAT Greek Yougurt (1 serving)
72g Frozen Blueberries
140g Frozen Sliced Strawberries
---------------------------------------------------------
10 egg whites *PRE WORKOUT*
2 packets of quaker quick oats FLAVORED
---------------------------------------------------------
1 scoop creatine in 1 gallon of water *DURING WORKOUT*
Drank the whole gallon
---------------------------------------------------------
225g chicken breast *POST WORKOUT*
315g tilapia

1,665 calories | 114g carbs - 39g fat - 209g protein

[worldwideLA]

January 19, 2021 Tuesday

barbell flat bench - 135lbs x 5, 225lbs x 20, 315lbs x 4.5 (needed help on last rep) 1 min rest between sets
barbell incline bench - 185lbs x 10, 225lbs x 6, 185lbs x 10
machine fly superset w/ champagnes - 4 x 15-20 & 10lbs 4 x failure
machine chest press superset w/ standing calf raise - 4x12 & 4x12
cable chest press - 4xfailure
machine bench - 6 x 12-15
dumbell flat bench - 90lbs x 5, 65lbs 3 x 10

This chest workout made up for the ****ty one I had a few days ago. I know I had a good workout because my pec got tight on the 90lbs x 5 dumbell flat set and i get that feeling when my chest is good and pumped.

*NO CARDIO*

2 whole eggs
158g 90/10 sirloin ground beef
---------------------------------------
200g tilapia
100g chopped spinach
100g broccoli florets
----------------------------------------
10 egg whites *Preworkout
2 packets quaker oats flavored
----------------------------------------
1 scoop creatine with 1/2 gallon water
*During workout
-----------------------------------------
1 scoop whey protein *Postworkout
140g sliced strawberrys
-----------------------------------------
1 cup rice
495g chicken breast

2,151 calories | 162g Carb - 48g Fat - 254g Protein

Ate a little more than I should of today, at least for not doing any cardio.
Will do fasted cardio in the morning to burn off some of that rice & chicken meal.

Also only got 1/2 gallon of water today, need to make sure I am drinking a whole gallon a day.

[worldwideLA]

January 20, 2021 Wednesday

*45 minute cardio - 2.4miles*

tricep pushdown superset w/ e-z bar curl - 5 x pump & 5 x pump
preacher curl - 5 x pump
skullcrushers - 5 x 12
flathead curl - 5 x 20
close grip bench - 135lbs 5 x 12
v-bar pushdown - 5 x pump
cable curl straight bar - 5 x pump
hammer curl - 5 x 12

felt ****ty today, was tired. probably should of took a day off from the gym.

10 egg whites *pre workout
2 packs quaker oats flavored
-----------------------------------
1 scoop creatine *during workout
1/2 gallon water
------------------------------------
2 scoops whey *post workout
140g sliced strawberries
------------------------------------
280g tilapia
1/2 cup rice
------------------------------------
1 cup rice
320g chicken breast

1,858 calories | 184g carbs - 22g fat - 224g protein

[worldwideLA]

January 21, 2021 Thursday

lat pulldown - 20, 15, 15, 12
cable row - 20, 15, 15, 12
barbell row - 135lbs x 10, 225lbs 3 x 8
machine row one arm - 3 plates each side 4 x 12
chest supported row - 2 plates 4 x 12

good workout, really felt the one arm rows, squeezed alot. straps help pull through elbow to feel back.

*NO CARDIO*

10 egg whites *pre workout
2 packs quaker oats flavored
----------------------------------
1 scoop creatine *during workout
1/2 gallon watter
-----------------------------------
1 cup rice *post workout
125g broccoli florets
100g green beans
175g tilapia
-----------------------------------
215g salmon
100g green beans
195g 90/10 sirloin ground beef

1,821 calories | 153g carbs - 54g fat - 166g protein

have to eat more tilapia/chicken to get protein in, too much calories from fatty protein like salmon and red meat.

[worldwideLA]

January 22, 2021 Friday

back squat - 225lbs 6 x 5
hack squat - 2 plates each side 5 x 10
leg press - 4 plates eachside 5 x 12-15
seated leg curl - 20, 15, 15, 12, 12 (heavy weight)
standing leg curl - 5 x 12
lying leg curl - 20, 20, 15, 12, 10 (heavy weight last set)
standing calf raise - 5 x 12

*NO CARDIO*

350g egg white *preworkout
2 packs quaker oats flavored
---------------------------------
1 scoop creatine *during workout
1/4 gallon water
------------------------------------
1 cup rice *post workout
7.9 oz. tilapia
-------------------------------------
5.7 oz. green bean
4 oz. tilapia
-------------------------------------
6.7 oz. tilapia
16 oz. chicken breast
1 cup chopped spinach
1 sweetened flavor drink mix

1,750 calories | 151g carb - 21g fat - 239g protein

[worldwideLA]

January 23, 2021 Saturday

incline dumbell - 45lbs x 12, 55lbs x 12, 65lbs x 12, 75lbs x 12
flat dumbell - 100lbs 3 x 10, 100lbs x 13 last set
incline barbell - 225lbs 2 x 5, 205lbs 2 x 6
flat barbell - 135 3 x 20 (back to back sets)
machine fly - 4 x 12/15
cable fly - 3 x 20 (heavy weight for big pump)
front military press - 1 plate each side 3 x 10 (pec getting tight/knew i was done)

good chest workout, got a good pump. I know my chest workouts are over when i feel that tightness in my pec, means im good and pumped.

*NO CARDIO*

350g egg white *pre workout*
1 pack quaker oats flavored
----------------------------------------
1 scoop creatine *during workout*
1 sweetned flavor drink mix
1/2 gallon water
-------------------------------------------
1 cup rice *post workout
1 cup chopped spinach
11.7 oz. chicken breast
--------------------------------------------
9 oz. chicken breast
1.3 cup chopped spinach
--------------------------------------------
5.5 oz. chicken breast
--------------------------------------------
2 scoops whey
140g strawberries

1,883 calories | 144g carb - 29g fat - 257g protein

[worldwideLA]

January 24, 2021 Sunday

shoulders

smith machine seated military - 135lbs 4 x 12
dumbell military seated - 45lbs x 12, 55lbs x 12, 65lbs x 12, 75lbs x 12
hammer strength reverse shoulder press - 1 plate x 12, 2 plates x 12, 3 plates x 5, 2 plates x 10
machine side lateral - 4 x 12 (40lbs ->70lbs)
lying rear delt fly - 4 x 12 (50lbs)
upright row - 4 x 12
seated rear delt fly - 4 x 30

*NO CARDIO*

365g egg white
1 pack oats flavored
-----------------------------
2 scoops whey
1/2 cup strawberries
123g banana *preworkout
-------------------------------
1 cup rice
1 cup spinach
11.5 oz. chicken *postworkout
---------------------------------
1 scoop creatine
1 flavor drink mix
1/2 gallon water *all throughout day
------------------------------------
1 cup spinach
11.5 oz. tilapia

1,811 calories | 162g carbs - 22g fats - 236g protein

[worldwideLA]

January 25, 2021 Monday

arms

tricep pushdown straight bar - 4 sets
machine hammer curl - 4 sets
flathead curl - 4 sets
machine preacher curl - 4 sets
close grip bench - 225lbs x 8, 225lbs x 10
v-bar push down - 4 sets
45lbs bar curl - 75 reps ( pump to failure)

started to do my arm days all by pump, dont count reps.

*NO CARDIO*

12 oz. chicken
1.3 cup spinach
-------------------------
11 oz. chicken
103g green bean
2 packs drink mix
------------------------
363g egg white
1 pack oats flavored *preworkout
------------------------
1 scoop creatine
2 pack drink mix
1/2 gallon water *during workout
--------------------------
2 scoop whey
70g strawberries
64g banana *postworkout

1,643 calories | 113g carbs - 27g fats - 235g protein

[worldwideLA]

January 26, 2021 Tuesday

*WEIGH IN*
366 lbs. morning weight.
-2 lbs. since 1/18/21
-19lbs. since 1/1/21

---------------------------------
back

barbell row - 225lbs 4 x 10
seated cable row - 20, 15, 12, 10
seated row - 3 plates 4 x 12
lat pull down - 4 x 12
rope pullovers - 4 x 12
lat pulldown crab machine - 4 x 12

crazy back pump, most sore my lats have been post workout, i attribute that to the pullovers
___________________________________________

7 oz. chicken
280g green bean
------------------------
353g egg white
1 pack oats flavored *pre workout
-------------------------
2 spicy chicken sandwiches Wendy's *post workout
-----------------------------
1 scoop creatine
2 drink mixes
1/2 gallon water *during workout

1,780 calories | 190g carbs - 48g fats - 145g protein

had to eat wendys because i had to plow snow like 30 mins after workout, still stayed under in calories.

[worldwideLA]

January 27, 2021 Wednesday

legs

hack squat - 2 plates 5 x 10
back squat - 225lbs 5 x 5
seated leg curl - 5 x 12
lying leg curl - 5 x 12
leg extension - 5 x 12
standing leg curl - 5 x 12
__________________________________

350g egg white
1 pack oats flavor
-----------------------
1 cup rice
1 cup spinach
10.4 oz chicken *pre workout
--------------------------
1 scoop creatine
2 drink mixes
1/2 gallon water *during workout
--------------------------
1 cup rice
1 cup spinach
12 oz. chicken *post workout
------------------------
2 scoops whey

1,933 calories | 176g carbs - 26g fats - 237g protein

[worldwideLA]

January 28, 2021 Thursday

chest

incline barbell - 225lbs 4 x 5
flat dumbell - 85lbs 4 x 12
incline dumbell - 85lbs 4 x 12
pec deck - 5 x 12
chest press - 2 x 12

good workout but need more exercises/volume
____________________________________________

*NO CARDIO*

1 drink mix
2 apples *middle of the night*
-----------------------------------
350g egg white
1 pack oats flavored
-------------------------------------
6.5 oz. tilapia
125g rice
2 cup spinach * pre workout
-----------------------------
1 scoop creatine
2 drink mix
1/2 gallon water *during workout
--------------------------
6 oz. tilapia
85g green bean
----------------------------
10.5 oz. tilapia
85g green bean
-------------------------
1 scoop whey

1,949 calories | 196g carbs - 22g fats - 236g protein

[worldwideLA]

January 29, 2021 Friday

*30 mins on stairmaster lvl2 HR aprox 140-150 - fasted cardio*

shoulders

dumbell seated military - 45lbs 5 x 12
hammer strength reverse shoulder - 2 plates 6 x 12
hammer strength front military press - 1 plate 5 x 12
reverse fly - 5 x 12
side laterals - 5 x pump
cable upright rows - 5 x 12
lying rear delt flys - 3 x 12
_________________________________-

370g egg white
1 pack oats flavored
1 drink mix
-----------------------------------
125g rice
6.5 oz. chicken
----------------------------------
125g rice
7 oz. chicken
---------------------------
125g rice
1 cup spinach
6 oz. chicken
1 drink mix *pre workout
-----------------------------
1 scoop creatine
2 drink mix
1/2 gallon water * during workout
--------------------------------
125g rice
1 cup spinach
6 oz. chicken *post workout
--------------------------------------
1 scoop whey

1,965 calories | 192g carbs - 25g fats - 228g protein