clean no gym day but still need some food infoDaily update – August 19
No gym session this morning as I had to leave for a client visit at 5:30 AM.
Instead, I saved my training for the evening and went for a cycling session after work.
Stats from the ride:
- Duration: 1h29 (40 km)
- Avg speed: 27.2 km/h
- Avg power: 175 W (NP 199 W)
- Max power: 741 W
- Avg HR: 124 bpm (max 144 bpm)
- Cadence: 86 rpm
- Elevation gain: 496 m
- Calories burned: ~1050 kcal
Feeling: The ride felt dynamic but without pushing too hard. Good balance between endurance and tempo, cadence steady around 85–90 rpm. Definitely a solid session to build aerobic capacity without digging too deep.
Next step → continuing with structured training focusing on tempo and threshold work during the week, and longer endurance rides over the weekend.
the nutrition we need to start seeing meals more @xyle9999Training & Nutrition Log – August 20
Morning Training (Gym – Back & Biceps):
Solid volume, good pump, focus on progressive overload while staying clean with the form.
- Rowing machine warm-up – 10 min
- Lat pulldown variations (front & neutral grip) – 6 sets each, pyramiding down reps
- Barbell row (pronated grip) – 5 sets, 15→6 reps
- Seated cable row – 5 sets of 10 reps
- Pull-over at the cable – 5 sets with drop sets
- Biceps work: barbell curls + hammer curls – 4 sets each, 15→8 reps
- Distance: ~23.7 km
- Elevation gain: 204 m
- Avg speed: 28.6 km/h
- Avg cadence: 82 rpm
- Avg HR: 116 bpm (max 144)
- Avg Power: 140 W (NP 158 W, max 407 W)
- Calories burned: ~400 kcal
This was more of a steady aerobic ride, good base-building session.
- Total intake: ~1920 kcal
- High protein to protect muscle mass
- Controlled carbs, mainly pre/post workout
- Hydration: ~6 L
Currently maintaining a strong calorie deficit for the last 2.5 weeks of this cutting phase.
Summary:
Kept the day balanced with a strong hypertrophy-focused morning session and a steady-state Zwift ride in the afternoon. Despite being in a 900 kcal deficit, energy and recovery felt solid. Cut phase continues for another 2.5 weeks, then time to transition
lets start dialing in the macros brother we need it for the show you prepping for
