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

[xyle9999]

Ciao guys,

Another week with full of energy, With winter here, I’m realizing how much I miss doing cardio outdoors. In my region there are a lot of cross-country skiing trails, so tomorrow I’m going to rent some equipment, and on Wednesday afternoon I’ll go test skating for the first time.

If I enjoy it, then it’s a go — I’ll buy my own gear and replace my outdoor cycling sessions with cross-country skiing for the winter.

Morning – Fasted Cardio (Zwift – 35 min)​

Route: Hilltop Hustle – 13.99 km – 185 m – Zone 2

Mid-morning – Treadmill Run (25 min)​

Distance: 3.91 km – Easy steady pace

Afternoon – Weight Chest​

Incline Smith Machine Press – 5× (15, 12, 10, 8, 8) up to 64 kg
Dumbbell Bench Press – 5× (12, 10, 8, 8, 8) up to 82 kg
Dumbbell Flyes – 5× (15, 12, 10, 10, 10) un to 37 kg
Low Cable Crossover – 5× (20, 15, 12, 12, 12) up to 37 kg

Mobility –​

Lunch session 12 minutes evening 10 minutes

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 beef, 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

 

[Anabolic raw meterials]