Approved Log My first cycle log

[Tiger Salman Khan]

Monday’s Training Recap


This morning, I kicked off my day at 5:45 AM with a chest workout:

Warmup 10 minutes incline walk 10% 5km/h

• Pull Over: 5 sets of 15, 12, 10, 10, 10 reps up to 32kg
• Dumbbell Bench Press: 4 sets of 15, 12, 10, 8 reps up to 58kg
• Flat Fly: 5 sets of 15, 12, 10, 10+2DS, 10+2DS repsup to 27kg
• Smith Machine Bench Press: 6 sets of 15, 12, 10, 10, 8, 6 reps up to 54kg
• High Cable Fly: 5 sets of 20, 15, 12, 10+2DS, 10+2DS repsup to 46 kg

In the late afternoon (5:00 PM), I jumped on Zwift for a solid ride:

• Distance: 17.82 km
• Elevation Gain: 236 m
• Duration: 50:16
• Average Power: 131 W
• Calories: 376 kcal
  Mostly an endurance ride with some steady efforts.

To close the day, I focused on 15 minutes of yoga and foam rolling — a great way to loosen up, recover, and prepare for tomorrow’s training.

View attachment 30401
Nutrition Program

Program type: Muscle building and fat loss
Salt: 3g

Meal 1​

• Water + 1/2 organic lemon + ginger (3 dl)
• Egg whites: 240g → 26.4g protein, 124.8 kcal
• Whole egg: 65g → 7.8g protein, 6.5g fat, 93.6 kcal
• Gluten-free oat flour: 30g → 17.25g carbs, 2.25g fat, 4.05g protein, 112.5 kcal
• Ground almonds: 20g → 1.072g carbs, 10.82g fat, 4.42g protein, 116.6 kcal
• Applesauce: 60g → 10.2g carbs, 40.8 kcal

Meal 2​

• Cooked chicken/turkey breast: 170g → 37.74g protein, 6.681g fat, 212.5 kcal
• Green vegetables (choice): 200g → 8.8g carbs, 3.4g protein, 0.2g fat, 64 kcal
• Olive oil: 10g → 9g fat, 88.5 kcal

Meal 3​

• Cooked chicken/turkey breast: 170g → 37.74g protein, 6.681g fat, 212.5 kcal
• Green vegetables (choice): 150g → 6.6g carbs, 2.55g protein, 0.15g fat, 48 kcal
• Olive oil: 6g → 5.4g fat, 53.1 kcal

Meal 4​

• Hydro whey protein: 30g → 22.8g protein, 2.01g carbs, 0.33g fat, 102.9 kcal
• Peanut butter: 30g → 8.4g protein, 2.4g carbs, 15.6g fat, 188.4 kcal

Meal 5 – Pre-Workout​

• Preworkout Advanced: 15g

Intra-Workout

• EAAs: 10g

Post-Workout

• Cluster Dextrin: 50g → 46.5g carbs, 186 kcal
• Hydro whey protein: 40g → 30.4g protein, 2.68g carbs, 0.44g fat, 137.2 kcal
• Gluten-free oat flour: 40g → 23g carbs, 3g fat, 5.4g protein, 150 kcal

Meal 6​

• Cooked cod / tilapia / hake: 180g → 36g protein, 1.44g fat, 162 kcal
• Green vegetables (choice): 200g → 8.8g carbs, 3.4g protein, 0.2g fat, 64 kcal
• Olive oil: 6g → 5.4g fat, 53.1 kcal

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Daily totals:

• Carbohydrates: 130g (26%)
• Fats: 77g (34%)
• Proteins: 204g (40%)
• Total calories: 2086 kcal

Supplement​

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Morning – Fasted​

TUDCA, L-Carnitine, caffeine, Green Thea, Yohimbine, Animal Cut stack

With Breakfast​

CoQ10, Vitamin C, Vitamin D + K2, Berberine, NAC, Chromium Picolinate, Glutathione, Omega-3, Shilajit

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With Lunch​

Silymarin Liver Support, Turmeric (Curcumin), , Chromium Picolinate, Berberine

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With Dinner​

Glutamine, Omega-3 Chromium Picolinate, Berberine, Taurine

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Before Bed​

ZMA, Magnesium,, Ashwagandha, Probiotic, Glycine

@xyle9999 Good updates bro......