Approved Log My first cycle log

[xyle9999]

Training Log – Today's Session


No fasted cardio this morning — took the opportunity to sleep an extra hour.


Late Morning – Chest Session

• Flat Smith Machine Press: 20×40kg, 15×50kg, 12×60kg, 10×64kg, 8×70kg
• Incline Dumbbell Press: 15×27kg, 12×32kg, 10×36kg, 10×48kg, 10×48kg
• Cable Flys: 15×19kg, 15×19kg (isomix), 15×28kg (isomix), 15×28kg (isomix), 15×37kg (isomix)
• Dumbbell Pullover: 15×18kg, 12×24kg, 10×24kg, 10×24kg, drop set 10–8–8 with 24kg, 22.5kg, 18kg

Post-training: 25 minutes treadmill jog

End of the day: 1h15 road cycling under the sun

 

[Masonic Bodybuilder]

Meals looking very clean brother. Nice job.

 

[Noah Wixx]

Fueling My Goals with a Cyclical Nutrition Strategy

I’ve started a new cyclical meal plan structured around my training intensity and recovery needs:

• Plan 1 (P1) – 5 days/week for fat loss & stable energy
• Plan 2 (P2) – 2 days/week for glycogen reload & muscle growth

This approach lets me balance clean cutting with high-performance fueling.

P1 – 5 Days/Week (Moderate Carbs – High Protein – Balanced Fats)

Goal: Lean muscle maintenance & fat loss

Meal 1 – Breakfast

• Lemon & ginger water
• 240g egg whites + 1 whole egg
• 50g gluten-free oat flour
• 30g ground almonds
• 60g unsweetened apple sauce
• Supplements: Vitamin C, Omega 3, CoQ10, D3/K2, Chromium Picolinate, Glutathione

Meal 2 – Lunch

• 200g cooked chicken or turkey
• 200g green vegetables
• 10g olive oil

Meal 3 – Mid-afternoon

• 200g cooked chicken or turkey
• 150g green vegetables
• 150g cooked basmati rice
• 10g olive oil
• Omega 3 + Chromium Picolinate

Meal 4 – Pre-workout snack

• 30g Hydro Whey
• 50g rice cream
• 30g peanut butter

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey post-workout

Meal 6 – Dinner

• 150g cooked white fish (cod, tilapia, or similar)
• 200g green vegetables
• 10g olive oil
• Supplements: Omega 3, ZMA, Glutamine

Macros:

• ~197g carbs | ~97g fat | ~210g protein | ~2,560 kcal
• Macros Ratio: 31% carbs – 35% fat – 34% protein

P2 – 2 Days/Week (High Carbs – Low Fat – Moderate Protein)

Goal: Muscle recovery, metabolic boost

Meal 1 – Breakfast

• Lemon water
• 240g egg whites
• 80g gluten-free oat flour
• 20g honey
• Supplements: Vitamin C, CoQ10, D3/K2

Meal 2 – Lunch

• 180g egg whites
• 250g cooked basmati rice

Meal 3 – Mid-afternoon

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoe

Meal 4 – Pre-workout snack

• 20g Hydro Whey
• 60g rice cream
• 10g goji berrie

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey + 60g oat flour post-workou

Meal 6 – Dinner

• 150g cooked white fish
• 200g green vegetables
• 250g cooked potatoes
• Supplements: ZMA, Glutamine

Macros

• ~370g carbs | ~27g fat | ~184g protein | ~2,567 kcal
• Macros Ratio: 60% carbs – 10% fat – 30% protein

Water Intake: 3–4L/day


Tip: Add 1 tbsp apple cider vinegar + 1 tbsp lime juice to meals 3 & 6 for digestion.

Super detailed and updates i dig it

 

[GHgut4life]

Training Log – Today's Session


No fasted cardio this morning — took the opportunity to sleep an extra hour.


Late Morning – Chest Session

• Flat Smith Machine Press: 20×40kg, 15×50kg, 12×60kg, 10×64kg, 8×70kg
• Incline Dumbbell Press: 15×27kg, 12×32kg, 10×36kg, 10×48kg, 10×48kg
• Cable Flys: 15×19kg, 15×19kg (isomix), 15×28kg (isomix), 15×28kg (isomix), 15×37kg (isomix)
• Dumbbell Pullover: 15×18kg, 12×24kg, 10×24kg, 10×24kg, drop set 10–8–8 with 24kg, 22.5kg, 18kg

Post-training: 25 minutes treadmill jog

End of the day: 1h15 road cycling under the sun

@xyle9999 you always doing big cycling bro I love it
smith press next time do a 20 drop set

 

[BodyMonster34]

Yes i do not eat red meat a lot, normally 1 time a week only

bro whaaaat? i am crying right now

 

[CEO]

thank you bro

bros we love you too!

 

[RoySimpson]

Fueling My Goals with a Cyclical Nutrition Strategy

I’ve started a new cyclical meal plan structured around my training intensity and recovery needs:

• Plan 1 (P1) – 5 days/week for fat loss & stable energy
• Plan 2 (P2) – 2 days/week for glycogen reload & muscle growth

This approach lets me balance clean cutting with high-performance fueling.

P1 – 5 Days/Week (Moderate Carbs – High Protein – Balanced Fats)

Goal: Lean muscle maintenance & fat loss

Meal 1 – Breakfast

• Lemon & ginger water
• 240g egg whites + 1 whole egg
• 50g gluten-free oat flour
• 30g ground almonds
• 60g unsweetened apple sauce
• Supplements: Vitamin C, Omega 3, CoQ10, D3/K2, Chromium Picolinate, Glutathione

Meal 2 – Lunch

• 200g cooked chicken or turkey
• 200g green vegetables
• 10g olive oil

Meal 3 – Mid-afternoon

• 200g cooked chicken or turkey
• 150g green vegetables
• 150g cooked basmati rice
• 10g olive oil
• Omega 3 + Chromium Picolinate

Meal 4 – Pre-workout snack

• 30g Hydro Whey
• 50g rice cream
• 30g peanut butter

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey post-workout

Meal 6 – Dinner

• 150g cooked white fish (cod, tilapia, or similar)
• 200g green vegetables
• 10g olive oil
• Supplements: Omega 3, ZMA, Glutamine

Macros:

• ~197g carbs | ~97g fat | ~210g protein | ~2,560 kcal
• Macros Ratio: 31% carbs – 35% fat – 34% protein

P2 – 2 Days/Week (High Carbs – Low Fat – Moderate Protein)

Goal: Muscle recovery, metabolic boost

Meal 1 – Breakfast

• Lemon water
• 240g egg whites
• 80g gluten-free oat flour
• 20g honey
• Supplements: Vitamin C, CoQ10, D3/K2

Meal 2 – Lunch

• 180g egg whites
• 250g cooked basmati rice

Meal 3 – Mid-afternoon

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoe

Meal 4 – Pre-workout snack

• 20g Hydro Whey
• 60g rice cream
• 10g goji berrie

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey + 60g oat flour post-workou

Meal 6 – Dinner

• 150g cooked white fish
• 200g green vegetables
• 250g cooked potatoes
• Supplements: ZMA, Glutamine

Macros

• ~370g carbs | ~27g fat | ~184g protein | ~2,567 kcal
• Macros Ratio: 60% carbs – 10% fat – 30% protein

Water Intake: 3–4L/day


Tip: Add 1 tbsp apple cider vinegar + 1 tbsp lime juice to meals 3 & 6 for digestion.

@xy

Fueling My Goals with a Cyclical Nutrition Strategy

I’ve started a new cyclical meal plan structured around my training intensity and recovery needs:

• Plan 1 (P1) – 5 days/week for fat loss & stable energy
• Plan 2 (P2) – 2 days/week for glycogen reload & muscle growth

This approach lets me balance clean cutting with high-performance fueling.

P1 – 5 Days/Week (Moderate Carbs – High Protein – Balanced Fats)

Goal: Lean muscle maintenance & fat loss

Meal 1 – Breakfast

• Lemon & ginger water
• 240g egg whites + 1 whole egg
• 50g gluten-free oat flour
• 30g ground almonds
• 60g unsweetened apple sauce
• Supplements: Vitamin C, Omega 3, CoQ10, D3/K2, Chromium Picolinate, Glutathione

Meal 2 – Lunch

• 200g cooked chicken or turkey
• 200g green vegetables
• 10g olive oil

Meal 3 – Mid-afternoon

• 200g cooked chicken or turkey
• 150g green vegetables
• 150g cooked basmati rice
• 10g olive oil
• Omega 3 + Chromium Picolinate

Meal 4 – Pre-workout snack

• 30g Hydro Whey
• 50g rice cream
• 30g peanut butter

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey post-workout

Meal 6 – Dinner

• 150g cooked white fish (cod, tilapia, or similar)
• 200g green vegetables
• 10g olive oil
• Supplements: Omega 3, ZMA, Glutamine

Macros:

• ~197g carbs | ~97g fat | ~210g protein | ~2,560 kcal
• Macros Ratio: 31% carbs – 35% fat – 34% protein

P2 – 2 Days/Week (High Carbs – Low Fat – Moderate Protein)

Goal: Muscle recovery, metabolic boost

Meal 1 – Breakfast

• Lemon water
• 240g egg whites
• 80g gluten-free oat flour
• 20g honey
• Supplements: Vitamin C, CoQ10, D3/K2

Meal 2 – Lunch

• 180g egg whites
• 250g cooked basmati rice

Meal 3 – Mid-afternoon

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoe

Meal 4 – Pre-workout snack

• 20g Hydro Whey
• 60g rice cream
• 10g goji berrie

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey + 60g oat flour post-workou

Meal 6 – Dinner

• 150g cooked white fish
• 200g green vegetables
• 250g cooked potatoes
• Supplements: ZMA, Glutamine

Macros

• ~370g carbs | ~27g fat | ~184g protein | ~2,567 kcal
• Macros Ratio: 60% carbs – 10% fat – 30% protein

Water Intake: 3–4L/day


Tip: Add 1 tbsp apple cider vinegar + 1 tbsp lime juice to meals 3 & 6 for digestion.

@xyle9999 awesome food log right here!

 

[xyle9999]

@xyle9999 you always doing big cycling bro I love it
smith press next time do a 20 drop set

i love cycling really

thanks for the advise for a 20 drop set will do

 

[GHgut4life]

i love cycling really

thanks for the advise for a 20 drop set will do

when you drop set you'll see big man pump bro

 

[xyle9999]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

 

[ballin2504]

Fueling My Goals with a Cyclical Nutrition Strategy

I’ve started a new cyclical meal plan structured around my training intensity and recovery needs:

• Plan 1 (P1) – 5 days/week for fat loss & stable energy
• Plan 2 (P2) – 2 days/week for glycogen reload & muscle growth

This approach lets me balance clean cutting with high-performance fueling.

P1 – 5 Days/Week (Moderate Carbs – High Protein – Balanced Fats)

Goal: Lean muscle maintenance & fat loss

Meal 1 – Breakfast

• Lemon & ginger water
• 240g egg whites + 1 whole egg
• 50g gluten-free oat flour
• 30g ground almonds
• 60g unsweetened apple sauce
• Supplements: Vitamin C, Omega 3, CoQ10, D3/K2, Chromium Picolinate, Glutathione

Meal 2 – Lunch

• 200g cooked chicken or turkey
• 200g green vegetables
• 10g olive oil

Meal 3 – Mid-afternoon

• 200g cooked chicken or turkey
• 150g green vegetables
• 150g cooked basmati rice
• 10g olive oil
• Omega 3 + Chromium Picolinate

Meal 4 – Pre-workout snack

• 30g Hydro Whey
• 50g rice cream
• 30g peanut butter

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey post-workout

Meal 6 – Dinner

• 150g cooked white fish (cod, tilapia, or similar)
• 200g green vegetables
• 10g olive oil
• Supplements: Omega 3, ZMA, Glutamine

Macros:

• ~197g carbs | ~97g fat | ~210g protein | ~2,560 kcal
• Macros Ratio: 31% carbs – 35% fat – 34% protein

P2 – 2 Days/Week (High Carbs – Low Fat – Moderate Protein)

Goal: Muscle recovery, metabolic boost

Meal 1 – Breakfast

• Lemon water
• 240g egg whites
• 80g gluten-free oat flour
• 20g honey
• Supplements: Vitamin C, CoQ10, D3/K2

Meal 2 – Lunch

• 180g egg whites
• 250g cooked basmati rice

Meal 3 – Mid-afternoon

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoe

Meal 4 – Pre-workout snack

• 20g Hydro Whey
• 60g rice cream
• 10g goji berrie

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey + 60g oat flour post-workou

Meal 6 – Dinner

• 150g cooked white fish
• 200g green vegetables
• 250g cooked potatoes
• Supplements: ZMA, Glutamine

Macros

• ~370g carbs | ~27g fat | ~184g protein | ~2,567 kcal
• Macros Ratio: 60% carbs – 10% fat – 30% protein

Water Intake: 3–4L/day


Tip: Add 1 tbsp apple cider vinegar + 1 tbsp lime juice to meals 3 & 6 for digestion.

@xyle9999 yes sir. That’s a good update man. Very detailed

 

[GHgut4life]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

why no fasted cardio? just curious bro

on the intra workout you should add honey imo @xyle9999

and add a protein shake 20 grams preworkout to push protein to 200

 

[SteveSmi]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

@xyle9999 dinner looks great man. fish, veggies and potatoes sounds awesome! i would love that meal topped with some coconut yogurt and lemon!

 

[BodyMonster34]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

@xyle9999 Bro, you lookin fantastic on this. Very nice with the dinner in the Pre-Workout food.

 

[CEO]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

@xyle9999 Bros. This an excellent job right here. Dinner looks fantastic. And I like your supplement list. That's what we like to see.

 

[Mobster]

Is that dumbbell press per hand?

 

[xyle9999]

Is that dumbbell press per hand?

Hey no is the total mean 2 hands.

is just than i'm using an app for the traing plan and i have the habbit to record the total but for One-arm Leaning Lateral Raises is only one hand

 

[ROIDDERS]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

@xyle9999 The eggs and rice is something that I haven't had in a while. It's actually a pretty good meal. You're combining some good carbs with some excellent protein and fats. Especially if you don't overcook the yolk.

 

[Ulter]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

@xyle9999 This is an iron Champion update right here. Lots of good things happening between the food, the supplements, and the training. Keep up the good work champ.

 

[2Thick]

🗓 Training Log — Wednesday, May 14th 2025 | Week 3 of Cycle 2


No fasted cardio this morning. Took a break to prioritize sleep. Moved my run to post-training for better recovery timing.

Shoulders & Abs Session


Dumbbell Shoulder Press
20×20kg, 15×23kg, 12×27kg, 12×32kg, 12×36kg, 10×41kg

Standing Lateral Raises
15×13kg
→ Then 3 rounds of drop sets (10–6–6) with 23kg, 13kg, 13kg

Reverse Fly on Incline Bench
1×15×9kg
2×12×13kg
1×12×13kg

One-arm Leaning Lateral Raises
1×30×4.5kg (activation)
1×12×5.5kg
1×12×6.5kg
1×12×9kg

Cable Crunches
1×30×54.5kg
3×20 with 72.5kg and 77kg

Mountain Climbers
4×20 reps

---

Post-training:
Waited 30 minutes after shake, then hit 20 minutes steady treadmill run (Z2 pace). Recovery cardio, felt light.


Afternoon:
30-minute MTB spin in Zone 1 under the sun. Active flush, just keeping legs moving.

---

Nutrition — P2 High-Carb Day​

Meal 1

• 3 dl water with ½ organic lemon + ginger
• 240g egg whites
• 80g gluten-free oats
• 20g honey
• Supplements: Vit D3/K2, Vit C 1000 + Bioflavonoids, CoQ10 30mg

Meal 2

• 180g egg whites
• 250g cooked basmati rice

Meal 3

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoes

Meal 4 (Pre-workout)

• 20g hydrolyzed whey
• 60g cream of rice
• 10g dried goji berries

Intra-workout

• 10g EAAs

Post-workout

• 40g hydrolyzed whey
• 50g Cluster Dextrin
• 60g gluten-free oats

Meal 5 (Dinner)

• 150g cooked cod / tilapia / pollock
• 200g green vegetables
• 250g cooked potatoes
• Supplements: Glutamine 5g, ZMA

Daily totals:

• Calories: 2567 kcal
• Carbs: 370g
• Fat: 27g
• Protein: 184g

Hydration: 3–4 liters of water, added electrolytes during MTB ride.

@xyle9999 love this update man. ABX family appreciates you!
great simple layout that everyone can follow. Handling your business Like A Champion.