Approved Log My first cycle log

[Mobster]

Thursday Double Session – Strength & Endurance


Started the day early at 6:00 AM with a serious leg day session at the gym:

• Back Squat: 6 sets (20 to 6 reps)
• Leg Extension: 5 sets + 2 Drop Sets
• Deadlift: 4 heavy sets (15 to 8 reps)
• Lying Leg Curl: 4 sets
• Standing Calf Raises: 7 sets

Focused on full range, time under tension, and progressive overload. Quads, hamstrings, glutes – all lit up.


Then at 5:30 PM, went out for a zone 2 cycling ride:

• Distance: 31.96 km
• Elevation gain: 367 m
• Duration: 1h15
• Avg. Power: 157 W
• Avg. Speed: 25.4 km/h
• Calories burned: 819 kcal

Mainly stayed in aerobic endurance and recovery zones, keeping a steady pace. Legs were tired but managed to hold good watts – building that hybrid engine. ️

Weights?

 

[xyle9999]

Weights?

i forgot to add weight

so

• Back Squat: 6 sets (20 to 6 reps) up to 80kg
• Leg Extension: 5 sets + 2 Drop Sets up to 65kg
• Deadlift: 4 heavy sets (15 to 8 reps) up to 85 kg
• Lying Leg Curl: 4 sets up to 35 kg
• Standing Calf Raises: 7 sets up to 135 kg

 

[2Thick]

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

@xyle9999 looking good on this man. pushing some good sessions on the cardio. its A+ for sure

 

[CEO]

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

@xyle9999 bros you looking like a beast. i like the training so far. keep pushing things

 

[Ulter]

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

@xyle9999 flat dumbbell fly and pull over are very solid. much respect for the iron training on both cardio and weights. that is what you have to do

 

[ROIDDERS]

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

@xyle9999 distance and elevation is amazing info. you love that stuff for sure. i'm glad you can do it its a greatway to free your mind

 

[xyle9999]

Saturday – Active Recovery Day & Carb Refeed]

No gym today but still moving!


Started the morning with a 20-minute fasted incline walk (10% at 5 km/h) to get the blood flowing and fire up fat oxidation.


In the afternoon, I went for a road cycling session – 43.6 km in 1h37 with a decent intensity (average 172W / HR 127 bpm). Half of the ride was in the rain, so unfortunately no photos today, my phone was safely tucked inside my rain jacket the whole time .


Today was a carb refeed day (P2 plan – 2500 kcal), perfectly timed after some glycogen depletion. Great way to keep performance high and recovery sharp.


Staying consistent and adapting to conditions. Rain or shine – we move!

 

[xyle9999]

@xyle9999 distance and elevation is amazing info. you love that stuff for sure. i'm glad you can do it its a greatway to free your mind

As im an IT guy i love to track all data on my garmin thanks for the comment bros

 

[xyle9999]

@xyle9999 flat dumbbell fly and pull over are very solid. much respect for the iron training on both cardio and weights. that is what you have to do

Thanks now is multiple year than I do cardio every day some time
Very hard sometimes more light but every day and since I’m doing that I feel much better

 

[xyle9999]

@xyle9999 bros you looking like a beast. i like the training so far. keep pushing things

Thanks bros

Not sure but with the 2 weeks where I trained less because of the love is like is give me a small reset or recover and since I restarted I really feel more power so I thinking to maybe every 8 weeks to make a deload week where I train with lighter weight and more focus on execution and tempo and on cardio side to do only zone 2 like 50 % of the normale volume

 

[xyle9999]

[8 Months Into Gears – Lessons Learned So Far ]


It’s been about 8 months since I started experimenting with gear, and I wanted to share a few key takeaways. I’m still just a beginner in this journey, but here’s what I’ve learned so far – and I’d love to hear your own experiences and feedback too.


Training: Less Ego, More Intent


The biggest shift has been in how I train. I stopped chasing numbers just for the sake of it. Instead of always pushing heavier weights, I’ve learned to pull back, focus on controlled tempo, better execution, and adjust volume wisely. More isn’t always better. Sometimes less weight, done slower and better, delivers far more results.


Nutrition: Daily Adjustments & Listening to the Body

My nutrition has become more flexible and smarter. I now adapt macros – especially carbs – based on training demands. On heavy lifting or long endurance days, I add highly digestible carbs like dextrin, cream of rice, or oat flour post-session. I also refeed before long rides and fuel properly during to avoid digging too deep. Being in tune with my energy and fatigue levels changed everything.


Health: Tracking and Recovery First


Gear mean responsibility. I’ve been tracking my bloodwork regularly to monitor how my body reacts. I also realized that sleep, recovery, and stress management matter just as much as training and diet. What helped me a lot?


10-15 mins of foam rolling and yoga every evening. Simple, but a real game changer.

I know I’m still at the start of this path, and there’s a lot more to learn and fine-tune. I’m definitely open to learning from you guys – let me know what your biggest lessons were when you started Gear, or what you would do differently.


Stay smart, stay healthy.

 

[going2cycle]

Hey bros

Thanks for the message and the loving is finished the new appartement is nice and I switched my home gym from a garage to inside I guess I will enjoy more on winter to stop train with gloves and winter clothes

home gym nice
you got the best over in Switz land

 

[going2cycle]

[8 Months Into Gears – Lessons Learned So Far ]


It’s been about 8 months since I started experimenting with gear, and I wanted to share a few key takeaways. I’m still just a beginner in this journey, but here’s what I’ve learned so far – and I’d love to hear your own experiences and feedback too.


Training: Less Ego, More Intent


The biggest shift has been in how I train. I stopped chasing numbers just for the sake of it. Instead of always pushing heavier weights, I’ve learned to pull back, focus on controlled tempo, better execution, and adjust volume wisely. More isn’t always better. Sometimes less weight, done slower and better, delivers far more results.


Nutrition: Daily Adjustments & Listening to the Body

My nutrition has become more flexible and smarter. I now adapt macros – especially carbs – based on training demands. On heavy lifting or long endurance days, I add highly digestible carbs like dextrin, cream of rice, or oat flour post-session. I also refeed before long rides and fuel properly during to avoid digging too deep. Being in tune with my energy and fatigue levels changed everything.


Health: Tracking and Recovery First


Gear mean responsibility. I’ve been tracking my bloodwork regularly to monitor how my body reacts. I also realized that sleep, recovery, and stress management matter just as much as training and diet. What helped me a lot?


10-15 mins of foam rolling and yoga every evening. Simple, but a real game changer.

I know I’m still at the start of this path, and there’s a lot more to learn and fine-tune. I’m definitely open to learning from you guys – let me know what your biggest lessons were when you started Gear, or what you would do differently.


Stay smart, stay healthy.

training less ego is crucial i love that

 

[Ulter]

Thanks now is multiple year than I do cardio every day some time
Very hard sometimes more light but every day and since I’m doing that I feel much better

I think cardio is very important.

 

[ROIDDERS]

As im an IT guy i love to track all data on my garmin thanks for the comment bros

yeah its fun to GPS track all that. then you can go back and watch it. @xyle9999 those are fun

 

[CEO]

Thanks bros

Not sure but with the 2 weeks where I trained less because of the love is like is give me a small reset or recover and since I restarted I really feel more power so I thinking to maybe every 8 weeks to make a deload week where I train with lighter weight and more focus on execution and tempo and on cardio side to do only zone 2 like 50 % of the normale volume

bros that like a deload

 

[xyle9999]

Sunday not a rest day

Started a new training plan

Morning – Back & Biceps (7:00 AM)
Started the day strong with a heavy pull session. Focus on clean tempo, full ROM (range of motion), and mind-muscle connection.

Warm-up:
– Treadmill incline walk – 10 minutes at 10% incline / 5 km/h

Back:

1. Lat Pulldown (front) – 6 sets: 20, 15, 12, 10, 10 + 2 dropsets up to 90.5 kg
2. Barbell Row (pronated grip) – 5 sets: 15, 12, 10, 8, 6 up to 60 kg
3. Seated Cable Row (neutral grip) – 5 sets: 15, 12, 10, 10, 10 up to 136 kg
4. Lat Pulldown (neutral grip) – 6 sets: 20, 15, 12, 10, 8, 6 up to 77kg Last 3 set in rest pause
5. Pullover at high pulley – 5 sets: 20, 15, 12, 12 + 3 dropsets up to 36.5 kg

Biceps:
6. Barbell Curl – 4 sets: 15, 12, 10, 8 up to 29 kg
7. Hammer Curl – 4 sets: 15, 12, 10, 8 up to 32 kg (2 DB)


Felt strong. Prioritized control, especially during eccentrics.

---

Afternoon – Indoor Cardio Block (1:00 PM)
Zwift ride on the Loopin Lava route (Watopia) – indoor session
45 minutes
Distance: 18.43 km
Avg Power: 124 W
Climb: 212 m
Calories burned: 324 kcal
Kept it in low-mid power zones. Solid aerobic flush.


Followed by:
Treadmill incline walk – 10 minutes at 10% incline / 5 km/h

---

Evening – Recovery Work (8:00 PM)
Stretching & Yoga + Foam Roller
– 15 minutes yoga flow (hips, hamstrings, back, glutes)
– 10 minutes foam rolling (quads, hamstrings, calves, lats)
→ This combo is a game changer for sleep and recovery.

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

---

Daily totals:

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

Supplement

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

---

​

​

With Lunch​

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

---

​

​

With Dinner​

Glutamine, Omega-3 Chromium Picolinate, Berberine, Taurine

---

​

​

Before Bed​

ZMA, Magnesium,, Ashwagandha, Probiotic, Glycine


few pics of Today's shape

 

[RoySimpson]

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

@xy

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

@xyle9999 awesome work right here! solid chest and tri's work!

 

[ballin2504]

Friday Recap – Pecs & Triceps + Road Bike Z2


Today was a solid hybrid day between strength training and endurance conditioning:

Morning Training – Chest & Triceps:

1. Flat Dumbbell Fly – 5 sets: 20, 15, 12, 10, 18 reps
2. Flat Dumbbell Press – 5 sets: 15, 12, 10, 8, 6 reps
3. Pull-Over – 4 sets: 15, 12, 10, 10 reps
4. Incline Dumbbell Fly – 4 sets: 20, 15, 12, 10 reps
5. Close-Grip Dips – 4 sets: 15, 12, 10, 8 reps
6. Overhead Rope Extension – 5 sets: 15, 12, 10, 10, 10 reps

Good focus on contraction and volume today, especially on the isolation work. Energy was clean and the pump felt great.


Evening Session – Road Bike Z2 (Endurance focus):


Distance: 31.11 km
Elevation gain: 277 m
Time: 1h09min
Average speed: 26.9 km/h
Max speed: 60.7 km/h
Average power: 148 W
NP: 168 W
FTP: 246 W
Calories: 715 kcal
Avg HR: 119 bpm
Stamina drop: 100% → 85%
Training effect:

• Aerobic: 2.8
• Anaerobic: 0.0
  → Focused zone 2 ride for active recovery and aerobic base maintenance.

@xyle9999 nice work big guy. Quality update.

 

[xyle9999]

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.

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

---

Daily totals:

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

Supplement

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

---

With Lunch​

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

---

With Dinner​

Glutamine, Omega-3 Chromium Picolinate, Berberine, Taurine

---

Before Bed​

ZMA, Magnesium,, Ashwagandha, Probiotic, Glycine