Approved Log My first cycle log

[GHgut4life]

i will start to take pictures of my meal maybe one a week as anyway i prepare all my meal 1 time a week

will do today

That will be super hot bro thanks

 

[Mobster]

Weight per dumbbell on press??

 

[xyle9999]

Weight per dumbbell on press??

this is the total wwight of 2 dumbel,

only per dumbel for One-arm Leaning Lateral Raises

 

[ROIDDERS]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

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


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

@xyle9999 Very thorough update. As usual, I wouldn't expect anything else out of you. I really liked the dinner. You came up with the salmon, potatoes, and vegetables are some good nutrition and omegas.

 

[Ulter]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

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


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

@xyle9999 i like your supp list too. this one looks good!
dinner looks sweet. and you added some supps

 

[xyle9999]

Leg Day + Easy Zwift Ride + Recovery Flow | P1 Nutrition Day

Morning Routine:

• 5-min meditation & HRV check
• Fasted gym at 5:50 AM
• Post-workout (6:50 AM): 50g hydro whey + 50g cluster dextrin before breakfast

---

Leg Day Training – Morning (Same structure as last week, slightly reduced loads due to fatigue):

1. Seated Leg Extension
    15 x 40kg
    12 x 55kg
    Drop Set ×3 → 22 reps (10x 55, 6x 45, 6x 50kg)
2. Goblet Squats
    20 x 18.5kg
    15 x 32kg
    15 x 41kg
    15 x 50kg
3. Stiff-Leg Deadlift (DBs)
    15 x 50kg
    12 x 50kg
    10 x 60kg
    10 x 50kg
4. Lying Leg Curl
    15 x 20kg
    Drop Set ×3 → 22 reps (10x 30, 6x 25, 6x 20kg)
5. Standing Calf Raises (Machine)
    4 x 20–15 reps @ 90kg

---

Afternoon Zwift Recovery Ride
Route: Neon After Party – Makuri Islands

• Duration: 40:34
• Distance: 17.21 km
• Avg Power: 120 W
• Calories: 278 kcal
• Zone: Primarily Zone 1-2 (easy effort)

---

Evening Recovery Flow

• 20 min foam rolling (focus on quads, glutes, calves)
• 20 min yoga/mobility (hip openers, hamstring + spinal mobility)

---

P1 Nutrition Overview


Meal 1 – Breakfast

• 240g egg whites, 1 whole egg
• 50g gluten-free oat flour, 30g ground almonds
• 60g applesauce, cinnamon
• Morning stack: Glutathione, Chromium, Vit C, Omega 3, CoQ10, D3/K2

Meal 3 – Pre-afternoon

• 200g chicken
• 150g veggies
• 75g cooked basmati rice
• 10g olive oil
• Chromium + Omega 3

Meal 4 – Pre-workout snack

• 30g hydro whey
• 50g cream of rice
• 30g almond

Intra-workout

• 10g EAAs

Post-workout (6:50 AM after gym)

• 50g cluster dextrin
• 40g hydro whey

Meal 6 – Dinner

• 150g salmon
• 200g green vegetables
• 75gr potatoes
• 10g olive oil
• Evening stack: Omega 3, ZMA, Glutamine

Extras:

• Whey Ice Cream at Lunch
• Casein Ice Cream before Bed
• Last mini meal before bed: 100g chicken + 1 low-fat fromage blanc + vegetables

Total Macros: ~2560 kcal | P: 210g | C: 97g | F: 197g

---

Supplement Stack Recap
Morning:

• Glutathione 500mg
• Chromium Picolinate
• Vit C 1000 + Bioflavonoids
• Omega 3
• CoQ10 30mg
• Vit D3/K2
• T4

Intra:

• EAAs

Evening:

• Omega 3
• ZMA
• Glutamine

 

[2Thick]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

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


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

@xyle9999 Good job once again man. I like the dinner and I like the meals that you're doing. One thing I would change though is go from egg whites to whole eggs.

 

[GHgut4life]

Leg Day + Easy Zwift Ride + Recovery Flow | P1 Nutrition Day

Morning Routine:

• 5-min meditation & HRV check
• Fasted gym at 5:50 AM
• Post-workout (6:50 AM): 50g hydro whey + 50g cluster dextrin before breakfast

---

Leg Day Training – Morning (Same structure as last week, slightly reduced loads due to fatigue):

1. Seated Leg Extension
    15 x 40kg
    12 x 55kg
    Drop Set ×3 → 22 reps (10x 55, 6x 45, 6x 50kg)
2. Goblet Squats
    20 x 18.5kg
    15 x 32kg
    15 x 41kg
    15 x 50kg
3. Stiff-Leg Deadlift (DBs)
    15 x 50kg
    12 x 50kg
    10 x 60kg
    10 x 50kg
4. Lying Leg Curl
    15 x 20kg
    Drop Set ×3 → 22 reps (10x 30, 6x 25, 6x 20kg)
5. Standing Calf Raises (Machine)
    4 x 20–15 reps @ 90kg

---

Afternoon Zwift Recovery Ride
Route: Neon After Party – Makuri Islands

• Duration: 40:34
• Distance: 17.21 km
• Avg Power: 120 W
• Calories: 278 kcal
• Zone: Primarily Zone 1-2 (easy effort)

---

Evening Recovery Flow

• 20 min foam rolling (focus on quads, glutes, calves)
• 20 min yoga/mobility (hip openers, hamstring + spinal mobility)

---

P1 Nutrition Overview


Meal 1 – Breakfast

• 240g egg whites, 1 whole egg
• 50g gluten-free oat flour, 30g ground almonds
• 60g applesauce, cinnamon
• Morning stack: Glutathione, Chromium, Vit C, Omega 3, CoQ10, D3/K2

View attachment 28319

Meal 3 – Pre-afternoon

• 200g chicken
• 150g veggies
• 75g cooked basmati rice
• 10g olive oil
• Chromium + Omega 3

View attachment 28320
Meal 4 – Pre-workout snack

• 30g hydro whey
• 50g cream of rice
• 30g almond

Intra-workout

• 10g EAAs

Post-workout (6:50 AM after gym)

• 50g cluster dextrin
• 40g hydro whey

Meal 6 – Dinner

• 150g salmon
• 200g green vegetables
• 75gr potatoes
• 10g olive oil
• Evening stack: Omega 3, ZMA, Glutamine

View attachment 28321
Extras:

• Whey Ice Cream at Lunch
• Casein Ice Cream before Bed
• Last mini meal before bed: 100g chicken + 1 low-fat fromage blanc + vegetables

Total Macros: ~2560 kcal | P: 210g | C: 97g | F: 197g

---

Supplement Stack Recap
Morning:

• Glutathione 500mg
• Chromium Picolinate
• Vit C 1000 + Bioflavonoids
• Omega 3
• CoQ10 30mg
• Vit D3/K2
• T4

Intra:

• EAAs

Evening:

• Omega 3
• ZMA
• Glutamine

@xyle9999 good leg day bro and your meals are exceptional i nocied you are still real high fat 200 grams?
you were able to do al your cardio with less than 100 grams carbs?

 

[xyle9999]

@xyle9999 good leg day bro and your meals are exceptional i nocied you are still real high fat 200 grams?
you were able to do al your cardio with less than 100 grams carbs?

yes 5 days a week at 200 gr fat and 2 days per week low fat and high carbs

yes i'm ok with the cardio just when i did long cycling ride i had some carbs specially dextrine and rice crean

 

[RoySimpson]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

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


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

@xyle9999 awesome work bro! everything is looking on point!

 

[BodyMonster34]

you love red meat

normally on the week(Monday friday) i didn't eat read meal only chicken and fish, but on week end yes

bro yeah red meat make the man. my son been eating red meat since he a year old. doc said give him formula, i told doc i'm giving him red meat. now he 6'6'' and 250lb with 6% body fat. and he only 12 years old

 

[xyle9999]

Daily Recap | Strength + Cycling | Diet: P1 | Supplements Included

Morning: Push Workout (Chest + Triceps)

• Incline Smith Machine Press – 20x20 kg, 15x30 kg, 12x30 kg, 13x34 kg, 10x34 kg
• Flat Dumbbell Press – 15x41 kg, 12x41 kg, 3x10x48 kg
• Weighted Dips – 15, 12 (+1 kg), 13 (+1.5 kg), 10 reps (+3 kg)
• Cable Chest Fly – 20x19 kg, 15x29 kg, 12x29 kg, 10x36 kg
• EZ-Bar Skull Crushers – 15x24 kg, 12x24 kg, 12x27 kg, 10x29 kg
• Rope Pushdowns – 15x36 kg, 2x12x41 kg, 10x45.5 kg


Afternoon: Outdoor Cycling Ride
• Duration: 1h46
• Distance: 35.34 km
• Elevation gain: 1,075 m
• Avg Power: 182 W (Weighted: 200 W)
• HR avg/max: 128 / 145 bpm
• Power Zone 4 (threshold): 30% of the ride
• HR Zone 2: 92.6% of the time – Strong aerobic endurance
• Calories burned: ~1,155 kcal

Personal record for 20-min power output!

Evening Recovery

• 20 minutes foam rolling + yoga

Diet: Phase 1 (P1)

• Pre-workout: 15g preworkout + EAAs during
• Post-workout (early AM): 50g Cluster Dextrin + 50g Hydro Whey
• Breakfast:
  240g egg whites, 65g whole egg, 50g oat flour (gluten-free), 30g ground almonds, 60g apple compote, cinnamon
• Lunch:
  200g cooked chicken/turkey, 200g green vegetables, 10g olive oil
  
  
• evening meal:
  100g chicken/turkey, 150g vegetables, quark
• Snack (pre-ride):
  30g rice cream + 30g Hydro Whey + 20g Brazil nut
  
  • Snack (post-ride):
    30g Hydro Whey + 40g Dextrine
• Dinner:
  150g white fish, 200g green vegetables, 10g olive oil
• Before bed:
  100g chicken + 1 lean cottage cheese + vegetables
• Extras:
  Whey ice cream (midday), Casein ice cream (evening)

Supplements

• Morning:
  Glutathione 500mg, Chromium Picolinate, Vitamin C + Bioflavonoids, Omega 3, CoQ10, Vitamin D3/K2, L-Carnitine
• Intra-workout: EAAs
• Post-workout: Cluster Dextrin + Hydro Whey
• Evening:
  Omega 3, ZMA, Glutamine, Glycine (sleep support)

 

[xyle9999]

And for the one that like speed nice top speed going down 99.2 km/h

 

[xyle9999]

bro yeah red meat make the man. my son been eating red meat since he a year old. doc said give him formula, i told doc i'm giving him red meat. now he 6'6'' and 250lb with 6% body fat. and he only 12 years old

Yes maybe I will start eating more red meat