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

 

[GHgut4life]

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

View attachment 34741View attachment 34742

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

lean power there brother for TRT

 

[SteveSmi]

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

View attachment 34741View attachment 34742

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

@xyle9999 give you a lot of credit for this one. the supplement stack is solid as always. that COq10 is one of the best

 

[xyle9999]

@xyle9999 give you a lot of credit for this one. the supplement stack is solid as always. that COq10 is one of the best

Thanks Bros

 

[xyle9999]

lean power there brother for TRT

I'm not so lean now after the end of bulking so I will do until end of year like keep like that and after holiday 3 month of cut

 

[xyle9999]

Ciao guys,

little change today as I didn’t to the fasted cardio sleep to late so I did all in a row running back day and cycling

Cardio of the Day​

• Morning:

Not my usual fasted 30-min Zwift because I went to pick up the XC-ski equipment — but that’s part of the plan for this week.


• Midday Run – 25:37 / 3.97 km

Easy pace, smooth effort, perfect lunch workout. Legs felt light and responsive.

• Zwift – 12:36 / 5.91 km (London Flat)

Short session, Zone 2, just keeping the habit and adding some volume for the day.

Afternoon – Weight Back​

• Wide-Grip Pull-Up – 4× (10, 10, 8, 6)

• T-Bar Row – 5× (15, 12, 10, 8, 8) up to 116 kg

• Seated Wide-Grip Row – 5× (20, 15, 12, 10, 10) up to 167 kg

• One-Arm Pulldown – 4× (12, 10, 10, 10) up to 36.5kg

• Straight-Arm Pulldown – 3× (20, 15, 15) up to 36.5 kg

Mobility –


Evening session 20 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

 

[Noah Wixx]

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

View attachment 34741View attachment 34742

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

I dont like winter at all snowed 3 days here so far lol.

 

[2Thick]

Ciao guys,

little change today as I didn’t to the fasted cardio sleep to late so I did all in a row running back day and cycling

Cardio of the Day​

• Morning:

Not my usual fasted 30-min Zwift because I went to pick up the XC-ski equipment — but that’s part of the plan for this week.


• Midday Run – 25:37 / 3.97 km

Easy pace, smooth effort, perfect lunch workout. Legs felt light and responsive.

• Zwift – 12:36 / 5.91 km (London Flat)

Short session, Zone 2, just keeping the habit and adding some volume for the day.

Afternoon – Weight Back​

• Wide-Grip Pull-Up – 4× (10, 10, 8, 6)

• T-Bar Row – 5× (15, 12, 10, 8, 8) up to 116 kg

• Seated Wide-Grip Row – 5× (20, 15, 12, 10, 10) up to 167 kg

• One-Arm Pulldown – 4× (12, 10, 10, 10) up to 36.5kg

• Straight-Arm Pulldown – 3× (20, 15, 15) up to 36.5 kg

Mobility –


Evening session 20 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

this one is fantastic! the diet is fantastic and on point. the breakfast is also looking good! @xyle9999