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RazorRambo's Fitness/Nutrition Log - All are Welcome! (Log your Progress, Stay Accountable)

RazorRambo24

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Fitness has always been a big part of my life.. but I didn't start lifting weights till around 2010-2011 when I was about 19 yrs old. I mostly just played basketball, football casually, and did pushups and pullups before this. After starting to lift passionately for 2 years, i really lost alot of consistency due to living the fast life/chasing instant gratification.

Nowadays fitness is a lifestyle that is just apart of my routine. I do cardio daily and lift weights about 4 times a week. On days that I don't lift, I workout abs or shoulders. Being that I'm my own boss/own my own business and work less than 15-20 hours a week, it can be easy to fall into comfort and feel lazy to workout.. but I keep myself motivated by the feeling I get after a good workout.

I'm going to attempt to log all my workouts and cardio and different things I do here to inspire others, and to help people understand that consistency is the lifeblood of progress.

Todays menu: Cardio 30 minutes
. My primary method of cardio is shadow boxing. Sex is definitely cardio but I don't include it as my cardio. Anything I don't log in an app, I don't consider. The app I use to log by workouts is called FitHero. It's a simple app that includes alot of diff exercises, but you can also add your own custom ones.
Weight Training: 5 Exercises 5 sets of repetitions (this is my standard and I always follow this) With rep ranges from 6-12 reps per exercises, it averages out to about 225 Reps per workout. IF you can't do 225 reps a day, do 112 if you're a beginner. basically just cut it in half.
Chest and Triceps Today.

Not sure if I'm going to break down exactly what I do as far as what exercises since I switch up the exact order always.. but chest days are pretty standard.. I usually do Incline Bench, Flat Bench, Decline Bench with dumbells or barbell.. Usually throw in some fly's as well.. For triceps, its some type of pull down, tricep extensions, kickbacks or skullcrushers. Nothing too complicated. since i mostly aim for 5 exercises.. it ends up being like 3-4 chest exercises and then i usually jus save 1 -2 exercise for triceps.. since triceps are also being worked out when doing bench presses. Do what works for you though..

Nutrition for today so far:
So far, just oats with apple. I make mine on the stove, just boil water, throw in 1 and a half scoop of quick oats, add a pinch of salt, some sugar, a dash of milk. After its done just put in some chopped apples.. With this I had an omelet with cheese and spinach. Theres alot of days where I just eat the oatmeal itself and nothing else. I also don't really eat much till later in the day.. So I haven't had any lunch yet.. but I got a whole chicken breast marinated for later.. will probably pair it with brown rice and veggies.
 

RazorRambo24

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Nice. What are your goals?
I just workout to maintain mostly since i got a pretty decent physique. but recently decided to go for a recomp. Basically adding a bit more muscle while burning fat in the same timeframe. So I gotta eat fairly clean and workout consistently.. while still consuming at least 150 grams of protein a day. I still have snacks and desserts and stuff from time to time or a nice burger and fries but I just kinda throw it in somewhere maybe once a week.

Finished my workouts for today.
Chest / Tri's
Cardio: Boxing Cardio

Nutrition for the day so far:
Oats with Apples
Cheese and Spinach Omelette (3 Eggs) 30 g protein
Protein Shake w/ Oats 25 g protein
Chicken Breast, Rice, Green Peas 30-40g protein (I dont eat th ewhole chicken breast at once, i usually eat half)
Greek Yogurt 20g protein serving
Goign to finish the day eating more CHicken BReast/Rice/Green Peas 35-40g
and then end with a protein shake or a sandwich -25g

I'll be at 170 Grams of protein by the end of the day which is perfect.
 

RazorRambo24

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Workout for today:
Cardio: Boxing Cardio
I usually rest in between workout days, thus why i do major muscle groups 4 times a week.. but in between i'll do stuff such as:
Abs Workout 3 sets 3 excercises. 60 crunches, 60 situps, 60 leg raises, (20 reps each set).

Nutrition for today so far:
Was saved from my usualy Oats and APples , plate brought over breakfast burrito / potato tacos - not sure how much protein in total
Protein Shake w/ Oats - 25 g protein
Beef shwarma w/ Rice - 30 g protein
Greek Yogurt Plain - 20 g protein
1/2 Chicken Breast w/ rice and veggies - 25g

Will finish the day with:
Protein Shake - 25 g protein
Mozarella / Muenster Cheese as a Snack/Fats - 10 g protein
1/2 CHicken Braest w/ rice veggies 25g protein
 

RazorRambo24

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Workout for today:
Cardio: Boxing Cardio
Back and Biceps: 5 x 5 (5 excercises, 5 sets of each, 6-12 rep range each set as usual)

Nutrition for today so far:
Oats and Apples. 3 eggs - 21g
Chicken Breast / bbq sauce/ w/ Potatoes 25g-30 g protein
Protein Shake w/ Oats 25g protein
Chicken Breast w/ bbq sauce / potatoes 25-30g protein
Greek Yogurt 20 g protein
Protein shake w/ Oats - 25 g protein

Gotta go grocery shopping, going to buy some red lentils, more kidney beans, green peas and other forms of protein to keep intake proper. Also gotta re-up on these meals I buy which are chicken bowls w/ 30 grams of protein.. Tex Mex style. they're really convenient
 

RazorRambo24

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Workout for today:
Cardio: Boxing Cardio (Skipped) spent most of the day with my plate. Got free after 4.
Shoulders workout.. (This is one of my in between days so I dont go as hard on the weight lifting) 5 excercises 3 sets.. Basic stuff, Lateral Raises, Bent Over Raises, Front Delt Raises, Arnold Press (I did some military presses on back day and didnt feel like doing any shrugs but i usually do shoulder shrugs as well)

Nutrition for today
Oats and Apples, 3 eggs - 21 g protein
Chicken and Rice Biryani (Indian food, went out wit my plate)- If i had to guess 30 g protein?
Greek Yogurt, - 2 cups - almost 40 g of protein
Protein Shake -25 g protein

Still not done eating for today..
Will probably finish off with some Chicken Madras I picked up from the Indian spot (its a boneless chicken curry with rice)
Might have another protein shake
Maybe eat some salami and cheese as a snack
 

RazorRambo24

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Workout for today:
Skipped all my workouts today.. Was busy all day enjoying somewhat nice weather, got some errands and shopping done and then ended up at the casino for a few hours. Will get back on it tomorrow. Golden rule: Never miss twice. Missing one day is fine, but never two.

Nutrition for today:
Veggie Omelet from Ihop, Protein pancakes from Ihop -30-40 g protein
Chicken and Rice - 25-30 g protein
Teriyaki Salmon w/rice and Veggies - 25 g protein
Monster Energy drink (got the sugar one instead of Zero sugar by mistake)
Protein Shake - 40 g protein (Musclemilk)
Chicken Breast Sandwich - 25g protein
 

RazorRambo24

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Workout for today:
-Boxing Cardio did 47 mins today. a little extra because why not
-Leg Day -
My Leg Days are usually always the same, alot of squats, deadlifts, step ups, calf raises, presses if im at the gym or if im at home gym I dont do em since i dont have a leg press machine

Nutrition for today:
Oats and Apples . Le Classic. No eggs today because no eggs in fridge.
Chicken and Rice (Yum?) -25 g protein
Protein Shake w/ Oats (oats for shuttling the protein to the muscles) 25 g protein
Rice and Fried Meatballs - 25 g protein
Thats all so far. I'm not done eating though and will probably have another meal and some snack and another protein shake.. (I wake up late af in the day and sleep real late.. lets jus say its part of the lifestyle lmao)
 

RazorRambo24

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Workout for today:
-Boxing Cardio did 30 mins.
-Ab Workout -- Todays a rest /ancillary day. Abs and Shoulders on in between days always.. one or the other
Crunches, Situps, Leg Raises, Planks

Nutrition for today
Oats and Apples (not again! lol but i love it).
Protein Shake w/ Oats -25g
Chicken and Rice - 25g
Meat Stew w/ Squash - 25g (approx)
2 Shrimp Tacos Idk 20g protein?
Margarita Grilled Chicken w/ Black Beans and Rice 40g protein
Protein Shake - 25g (No oats this one)

My protein estimates are approximate since I dont scale my food.. I can eyeball it out real well though after doing this for a long time

Need to go grocery shopping again. I need stuff like greek yogurt, salmon, tuna, cottage cheese, need to get more chicken, lentils, maybe soem chick peas, more veggies, eggs, <--- alot of usual stuff i get to get extra protein in


Make sure you get enough carbohydrates to fuel those workouts! I see a lot of protein and fat.. not as much emphasis in carbs!
lol breh i got oats and rice all day long most days, i even got oats in my protein shakes. if i had any more carbs it wouldn't be a proper body recomposition. i need more veggies if anything in my diet, and potatos and things instead of like rice and oats, and breads which are like high glycemic index

def right though that if i had more carbs, my workouts would be alot more fueled and better lol.. just hard to recomp on alot of carbs.. because you're trying to burn fat while gaining muscle
 

EyeBRollin

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def right though that if i had more carbs, my workouts would be alot more fueled and better lol.. just hard to recomp on alot of carbs.. because you're trying to burn fat while gaining muscle
If trying to recomp, cut from fat first before carbs. Only 10% of calories from fat is “essential.” Most people way overshoot that.
 

RazorRambo24

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If trying to recomp, cut from fat first before carbs. Only 10% of calories from fat is “essential.” Most people way overshoot that.
That's the thing, I'm barely getting any fats in my diet. Most of my meals have like 0 fats since its usually alot of chicken breast. I used to buy avocados all the time so i was getting my fats from that but now barely getting any. Fats are def more calorie dense than carbs though.

I def appreciate the advice though. You into fitness yourself?
 

EyeBRollin

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That's the thing, I'm barely getting any fats in my diet. Most of my meals have like 0 fats since its usually alot of chicken breast. I used to buy avocados all the time so i was getting my fats from that but now barely getting any. Fats are def more calorie dense than carbs though.

I def appreciate the advice though. You into fitness yourself?
Big into fitness. Used to be more info lifting now I am more diet and cardio focused.
 

RazorRambo24

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Big into fitness. Used to be more info lifting now I am more diet and cardio focused.
Thats dope. What made you focus more on diet and cardio and less on lifting? what type of cardio /workouts do you do?
 

RazorRambo24

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Workout for today:
Sadly skipped all my workouts today. Another busy day out most of the day and then evening was a UFC party.. which just barely ended.
Will pick back up tomorrow for sure. Never skip/miss twice!

Nutrition for today
Leftover shrimp taco, rice and black beans - 15-20g protein
Protein shake - 25 g protein
Chicken and Rice - 25g protein
Chicken Wings / Garlic Knots -25g protien
Chips and Dip
Protein Shake 25g- protein
Greek Yogurt -20 g protein

I gotta learn to manage my time better on days I'm more busier.. Shouldn't be an excuse to miss both my cardio and my workout today but not to fret. Progress is like that sometimes.
 

Reincarnated

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Like the thread so figured I'd chime in.

Current goal is essentially to pack on muscle mass without losing ab definition, a balancing act. Was doing heavy cardio first half of last year, didn't realize how thin it had made me. Had gotten pretty into lifting about 2017-2019, but the gym closures in New York around the pandemic through me off my game and shifted my exercise heavily to cardio.

Fasr forward to July last year and I'm down to 128lbs, from a peak of 155lbs (this was not intentional and a big mistake). Got myself on a mass-building program and fast forward I'm back up to 145lbs without gaining too much fat, goal is to get up to a lean 155, but that's a very long term goal.

Brief summary of highlights from workout plan for upcoming week (not including all the accessory movements)
Monday - Upper body power day
- Bench: Up to 175lbs x 5 reps
- Weighted pullups: 20lbs x 50 reps total (sets til failure)
- DB Shoulder press: up to 55lbs x 8 reps
-Pullovers: Havent decided range yet
- Tri/Bi/Back accessories

Tuesday - Lower body power day
Squats: Up to 185lbs x 10 reps
Deadlifts: Up to 210 lbs x 4 repsL
Single Leg Extensions: 52.5 lbs x 12 reps
Lots of accessory moves

( I'll just briefly run through Wed-Fri)

Wednesday: Back and Shoulders hypertrophy (higher rep ranges)

Thursday: lower body hypertrophy

Friday: Arms and chest hypertrophy

I do some assortment of abs everyday. My gym has a crunch machine where you can really add a lot of resistance, which I love, hanging raises (75 reps total), planks ( up to 3 minutes per set now) etc.
 

RazorRambo24

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Workouts for Today:
Cardio: Boxing/MMA 30 mins
Weight Training: Chest/Tri's 5 Excercises 5 Sets each 6-12 Rep range

Nutrition for Today:
Blueberry Muffin w/ 3 Soft Boiled Eggs + Coffee = 21 g Protein
4 Meat Patties w/ Rice = 35 g Protein (Just ground beef shaped into patties with onions and seasoning, pan fried with olive oil)
Protein Shake w/ Oats - 25g protein
Another Blueberry Muffin
Chicken and Rice -25 g protein
Guacamole w/ Chips
Greek Yogurt - 20g protein

Slightly under w protein today. Gotta just marinate my chicken ahead of time so I dont feel lazy to cook.
 

RazorRambo24

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Workouts for Today:
Cardio: Boxing / MMA
Weight Training ; It's an in between day so I did Shoulders

Nutrition for today:
Shrimp W/ Garlic Sauce + Rice - 25g protein
Protein Shake w/ Oats - 25g protein
Chilli w/ Chicken Breast + Rice = 40g protein
Greek Yogurt - 20g protein
Protein Shake w/ Oats - 25g protein
Chicken Breast w/ Veggies - 35 g protein

Going to end up eating some cookies before going to bed. won't add any protein, kinda cheating on my diet a bit but feeling like I could squeeze it in since my last meal was low carb
 

RazorRambo24

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Rambo what protein do you use? I just got a tub of allmax isoflex whey isolate
My bad i stopped loggin onto the forums.. This crowd just aint for me.. You are who you hang around and from the short while I've had an account on here I just haven't found anyone who can really relate to my lifestyle. Just logged back in to respond to some DMS. Some people appreciate my advice and input enough to reach out and ask questions and.. def don't want to ignore them.

I use NOW FOODS Unflavored Whey Protein Isolate. Back in the day there used to be a huge lab report done on like the top 100 protein brands and apparently alot of them were str8 up lying about how much protein was included in their product.. Some to as much as 45% difference than what was reported on the label.. Now Foods was one of the few that was pretty accurate.. so I fw them. Never looked back since. No additives or unnecessary junk like vitamins or bcaas or artificial flavors or any of that either.. Just pure whey protein isolate.
 
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