Approved Log Road to My First Men’s Physique Competition log

[xyle9999]

Do you think your energy issues could have something to do with the colder weather? I'm sure it's starting to get super cold where you live. A lot of times that makes people depressed. @xyle9999

Yes every time at this period between the weather than becoming cold today is -11 celsius and we change to winter time with night at 5pm + maybe overtraining and heavy gear cycle I guess is a mix of all but I'm back now

 

[xyle9999]

Ciao guys,

today was a solid training day and I’m really happy with the rhythm I’m building again. Energy felt good all day and splitting the workload into several short sessions is clearly working great for me.

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.

• Distance: 13.9 km
• Elevation: 195 m
• Heart rate: 107 avg
  Really smooth effort, just keeping the legs moving and waking up the system.

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.

• Distance: 3.45 km
• Pace: 6:08/km
• Heart rate: 114 avg
  Nothing intense, just building aerobic base and enjoying the movement.

Afternoon – Weight Training CHEST (52 min)​

Full bodybuilding session focused on clean execution and tempo.

• Heart rate: 109 avg, 365 kcal
• Great pump, good control, no ego lifting.
  This style of training feels perfect right now during my recomposition phase.

Mobility – Yoga (Morning & Evening)​

Two short sessions (10 min + 7 min) for mobility and recovery.

This helps a lot with relaxation, posture and overall recovery.

Summary​

Really good day overall:

• Multiple short sessions → no fatigue buildup
• Aerobic base improving
• Strength training on point
• Recovery habits (yoga) consistent
• Energy is coming back stronger day after day

Feeling motivated and happy with the direction right now.

 

[Mobster]

Been ill myself - but training was on point

 

[GHgut4life]

Thanks for the message bros

Yes sure I will restart the daily update

Not sure exactly what was the cause of mental, illness was really tired with lack of energy and little bit anxiety, so I'm thinking is maybe a sum of multiple things like heavy gear cycle, overtraining and the beginning of winter with really night morning and early evening night

its probably estrogen issue brother
you measure estrogen?

 

[xyle9999]

its probably estrogen issue brother
you measure estrogen?

Yes I measured with blood work and probably you right I guess I took a little bit much of Arimidex as my estrogen was to low

 

[xyle9999]

DAILY CHECK-IN – Feeling Back on Track ​

Ciao guys,
Today was a really good day, and honestly it feels like that rough period from the last weeks is finally behind me.

The new routine I’m testing — 30 min fasted cycling in the morning + 20 min treadmill run at lunch — is working super well for me. It keeps me active without feeling drained, and I actually enjoy breaking the cardio into smaller sessions.

Overall energy was solid, recovery felt good, and motivation is clearly coming back.

Cardio of the Day​

• Morning Zwift – 30 min (fasted, Zone 2)
• Lunch Run – 20 min at an easy pace
• Evening Yoga – short mobility session

Weight Training – Back Day​

• Pull-ups: 4× (8, 8, 6, 6)
• T-Bar Row: 5× (15, 12, 10, 8, 8)
• Seated Wide-Grip Row: 5× (20, 15, 12, 10, 10)
• One-Arm Pulldown: 4× (12, 10, 10, 10)
• Straight-Arm Pulldown: 3× (20, 15, 15)

Good pump, good mind–muscle connection, and no fatigue spike.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:CoQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:Ashwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

Conclusion​

Feeling much more stable mentally and physically.
The mini-session structure suits me perfectly — enough volume, but spread out so I stay fresh.
If the week continues like this, I think I’ll be fully back in my groove.

Let’s keep pushing.

 

[CEO]

Ciao guys,

Just wanted to give you all a quick update since I haven’t posted for about a week.

To be honest, the last few weeks haven’t been my best. I wasn’t feeling great physically or mentally — low energy, some fatigue, and my routine slipped a bit with training and diet. I also had a few days where I ate pretty badly, and mentally it was just harder to stay focused.

But this past week things finally started to turn around.

I got my energy back, started sleeping better, and got back into a much more stable routine. I trained 5 times, did around 30 minutes of Zone 2 cardio every day, and even restarted running on the treadmill — which actually feels great and helps me mentally a lot. I also added some stretching, yoga, and foam rolling every day, which has made a big difference.

Diet-wise, I went back to a clean 2300 kcal plan and my weight came back down to where it was before my bad weeks. I still feel like my waist isn’t as tight as I’d like, but I know it’s just a matter of consistency now. The definition will come back in the next 1–2 weeks.

Going forward, the plan is simple:

• 30 min fasted Zone 2 every morning
• 20 minutes treadmill at lunch
• 5-day training split (chest / back / shoulders / legs / arms)
• 2300 kcal daily, with a higher-carb refeed on Saturdays
• Daily mobility, stretching, foam roller
• TRT 125 mg/week + 2 IU GH every morning
• Still finishing one more week of low-dose HCG to support recovery

I feel back on track now, motivated again, and ready to push consistently.

No crazy intensity — just clean execution, good tempo, and building momentum day after day.

Hope you guys are all doing well and smashing your training and diet too.

@xyle9999 bros 30 minute fasted zone 2 every morning is hardcore commitment. It shows that You serious. I got a lot of respect for that.

 

[xyle9999]

@xyle9999 bros 30 minute fasted zone 2 every morning is hardcore commitment. It shows that You serious. I got a lot of respect for that.

Thank you bros

 

[Ulter]

Thanks for the message bros

Yes sure I will restart the daily update

Not sure exactly what was the cause of mental, illness was really tired with lack of energy and little bit anxiety, so I'm thinking is maybe a sum of multiple things like heavy gear cycle, overtraining and the beginning of winter with really night morning and early evening night

It definitely happens, man. You should have seen what I went through after my wife passed away. Every day was a struggle for me. @xyle9999

 

[GHgut4life]

DAILY CHECK-IN – Feeling Back on Track ​

Ciao guys,
Today was a really good day, and honestly it feels like that rough period from the last weeks is finally behind me.

The new routine I’m testing — 30 min fasted cycling in the morning + 20 min treadmill run at lunch — is working super well for me. It keeps me active without feeling drained, and I actually enjoy breaking the cardio into smaller sessions.

Overall energy was solid, recovery felt good, and motivation is clearly coming back.

Cardio of the Day​

• Morning Zwift – 30 min (fasted, Zone 2)
• Lunch Run – 20 min at an easy pace
• Evening Yoga – short mobility session

Weight Training – Back Day​

• Pull-ups: 4× (8, 8, 6, 6)
• T-Bar Row: 5× (15, 12, 10, 8, 8)
• Seated Wide-Grip Row: 5× (20, 15, 12, 10, 10)
• One-Arm Pulldown: 4× (12, 10, 10, 10)
• Straight-Arm Pulldown: 3× (20, 15, 15)

Good pump, good mind–muscle connection, and no fatigue spike.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:CoQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:Ashwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

Conclusion​

Feeling much more stable mentally and physically.
The mini-session structure suits me perfectly — enough volume, but spread out so I stay fresh.
If the week continues like this, I think I’ll be fully back in my groove.

Let’s keep pushing.

wrecking it brother
push hard again

 

[SteveSmi]

Yes I m thinking to split more like not doing long cardio daily but splitting between light cycle morning fasted and light running before lunch

A lot of people do this. It will certainly work. Just don't overtrain your body.

 

[ballin2504]

Ciao guys,

Just wanted to give you all a quick update since I haven’t posted for about a week.

To be honest, the last few weeks haven’t been my best. I wasn’t feeling great physically or mentally — low energy, some fatigue, and my routine slipped a bit with training and diet. I also had a few days where I ate pretty badly, and mentally it was just harder to stay focused.

But this past week things finally started to turn around.

I got my energy back, started sleeping better, and got back into a much more stable routine. I trained 5 times, did around 30 minutes of Zone 2 cardio every day, and even restarted running on the treadmill — which actually feels great and helps me mentally a lot. I also added some stretching, yoga, and foam rolling every day, which has made a big difference.

Diet-wise, I went back to a clean 2300 kcal plan and my weight came back down to where it was before my bad weeks. I still feel like my waist isn’t as tight as I’d like, but I know it’s just a matter of consistency now. The definition will come back in the next 1–2 weeks.

Going forward, the plan is simple:

• 30 min fasted Zone 2 every morning
• 20 minutes treadmill at lunch
• 5-day training split (chest / back / shoulders / legs / arms)
• 2300 kcal daily, with a higher-carb refeed on Saturdays
• Daily mobility, stretching, foam roller
• TRT 125 mg/week + 2 IU GH every morning
• Still finishing one more week of low-dose HCG to support recovery

I feel back on track now, motivated again, and ready to push consistently.

No crazy intensity — just clean execution, good tempo, and building momentum day after day.

Hope you guys are all doing well and smashing your training and diet too.

@xyle9999 man you don’t stop always getting after it. Love to see the dedication

 

[ROIDDERS]

Yes every time at this period between the weather than becoming cold today is -11 celsius and we change to winter time with night at 5pm + maybe overtraining and heavy gear cycle I guess is a mix of all but I'm back now

Wow. This pretty cold. Also. The grey skies really in the short days can really suck.

 

[CEO]

Thank you bros

bros ABX family love

 

[xyle9999]

DAILY CHECK-IN – Another Solid Day ​

Ciao guys,

Another really good day today — energy was stable, mindset on point, and I’m honestly starting to see my abs coming back, which feels great after the rough weeks.

The routine of splitting cardio into smaller sessions still fits me perfectly: it keeps me active throughout the day without feeling drained, and it supports my recovery super well.
Cardio of the Day

Morning – Fasted Zwift Ride​

• Zwift – Climb Control in Watopia
• 30:09, 10.87 km, 80 m elevation
• Heart rate nice and steady, solid Zone 2 pace
Great way to start the day fasted.

Lunch Run​

• 3.48 km – 22:36
Easy pace, good cadence, breathing smooth
Perfect for daily aerobic conditioning.

Evening Yoga​

15:40

• Light mobility + stretching

Weight Training – Shoulders & Abs​

Shoulders​

• Side Dumbbell Lateral Raises — 5× (20, 15, 12, 10, 10)

• One-Arm Side Laterals — 3× (15, 12, 10)

• Standing Barbell Press Behind the Neck — 5× (12, 10, 8, 8, 8)

• Seated Rear Lateral Raise — 4× (15, 12, 12, 12)

Abs​

• Ab Wheel (knees) — 4× (30, 20, 20, 20)

• Stomach Vacuum — 4×20

 

[GHgut4life]

DAILY CHECK-IN – Another Solid Day ​

Ciao guys,

Another really good day today — energy was stable, mindset on point, and I’m honestly starting to see my abs coming back, which feels great after the rough weeks.

The routine of splitting cardio into smaller sessions still fits me perfectly: it keeps me active throughout the day without feeling drained, and it supports my recovery super well.
Cardio of the Day

Morning – Fasted Zwift Ride​

• Zwift – Climb Control in Watopia
• 30:09, 10.87 km, 80 m elevation
• Heart rate nice and steady, solid Zone 2 pace
Great way to start the day fasted.

Lunch Run​

• 3.48 km – 22:36
Easy pace, good cadence, breathing smooth
Perfect for daily aerobic conditioning.

Evening Yoga​

15:40

• Light mobility + stretching

Weight Training – Shoulders & Abs​

Shoulders​

• Side Dumbbell Lateral Raises — 5× (20, 15, 12, 10, 10)

• One-Arm Side Laterals — 3× (15, 12, 10)

• Standing Barbell Press Behind the Neck — 5× (12, 10, 8, 8, 8)

• Seated Rear Lateral Raise — 4× (15, 12, 12, 12)

Abs​

• Ab Wheel (knees) — 4× (30, 20, 20, 20)

• Stomach Vacuum — 4×20

solid day brother you train hot

 

[xyle9999]

solid day brother you train hot

 

[xyle9999]

Ciao guys,

Really back, new routine is really good and I feel the energy is coming back, hope it will be again good weather this week end as now there is sun and snow I want to go hiking on forest but with the work and the night than start around 5pm no time during the week

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.
• 30:15 – 13.86 km – 99 m elevation
• Zone 2, steady effort, felt smooth

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.
• 22:35 – 3.47 km
• Easy pace, good cadence, legs felt light

Afternoon – Weight Training Legs (52 min)​

Back Squat – 6 sets: 30, 20, 15, 12, 10, 8 up to 80 kg
Deadlift 5 sets: 20, 15, 15, 15, 15 up to 60 kg
Leg Extensions – 5 sets: 15, 12, 12, 12, 12 up to 60 kg
Lying Leg Curls – 6 sets: 20, 15, 15, 15, 15 up to 25 kg
Smith Machine Calf Raises – 4 sets: 15, 12, 12, 12 up to 160 kg

Mobility – Yoga (Morning & Evening)


Two short sessions (13min + 7 min) for mobility and recovery.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:C oQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:A shwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

 

[GHgut4life]

Ciao guys,

Really back, new routine is really good and I feel the energy is coming back, hope it will be again good weather this week end as now there is sun and snow I want to go hiking on forest but with the work and the night than start around 5pm no time during the week
View attachment 34462

Morning – Fasted Cardio (Zwift – 32 min)​

Easy Zone 2 session to start the day.
• 30:15 – 13.86 km – 99 m elevation
• Zone 2, steady effort, felt smooth
View attachment 34463

Mid-morning – Treadmill Run (21 min)​

Light run before lunch.
• 22:35 – 3.47 km
• Easy pace, good cadence, legs felt light

Afternoon – Weight Training Legs (52 min)​

Back Squat – 6 sets: 30, 20, 15, 12, 10, 8 up to 80 kg
Deadlift 5 sets: 20, 15, 15, 15, 15 up to 60 kg
Leg Extensions – 5 sets: 15, 12, 12, 12, 12 up to 60 kg
Lying Leg Curls – 6 sets: 20, 15, 15, 15, 15 up to 25 kg
Smith Machine Calf Raises – 4 sets: 15, 12, 12, 12 up to 160 kg

Mobility – Yoga (Morning & Evening)


Two short sessions (13min + 7 min) for mobility and recovery.

Diet – Week Plan (≈2445 kcal – P:248 / C:182 / F:74)​

• Post-workout: 25 g whey + 30 g dextrin
• Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g almonds, ½ avocado, 60 g applesauce
• Lunch: 200 g chicken, 150 g cooked potatoes, 150 g veggies, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
• Dinner: 200 g white fish, 150 g potatoes, 150 g veggies, 15 g olive oil
• Evening snack: 50 g whey, 150 ml almond milk, 15 g almonds

Supplement Stack​

Morning (fasted):TUDCA, L-Carnitine
Pre-workout:Creatine 3 g
Post-workout:Creatine 3 g
Breakfast:C oQ10, Vitamin C, Vitamin D+K2, NAC, Omega-3, Glutathione, Digestive Enzymes, Chromium Picolinate, Berberine
Lunch: Silymarin, Curcumin, NAC, Berberine, Digestive Enzymes, Chromium Picolinate
Evening:A shwagandha, Magnesium, Glycine

Current Protocol​

• TRT: 125 mg Testosterone Cypionate / week
• GH: 2 IU fasted every morning

your squat and dead sessions with the steady zone 2 rides are a clean combo so keep the 2 iu GH fasted and the 125 mg test cyp steady while you push hikes on weekends when you can for extra conditioning brother