Approved Log Road to My First Men’s Physique Competition log

[GHgut4life]

yes i calculated my TMP and is around 2100 calories but is withut cardio and training so since now i starting increasing calories

your BMR is more like 2300 for your size and with output its like 4000-5000
if you eat under 2000 your body is in STARVATION mode and will try to GAIN FAT and not let it go brother @xyle9999

 

[xyle9999]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

 

[xyle9999]

Bulk Cycle Log – 12–14 Weeks Lean Mass Phase (Road to Competition)


Ciao guys


I’m getting ready for the bulk (starting Monday) and I love to have everything prepared in advance. So I’m sharing my full plan here → cycle, diet, macros, supplements, and training. Feedback is always welcome

Cycle Overview

• Duration: 12 weeks (option to extend to 14 depending on bloodwork & progress).
• Base TRT: already on, no full PCT needed.
• Compounds:
  
  • Test Cypionate → 500 mg/week
  • Boldenone → 250 mg/week (weeks 1–5), then adjust to 350–400 mg/week depending on bloodwork (hematocrit).
  • Primobolan → 500 mg/week
  • Growth Hormone → 6 IU/day (split AM + post-training)
  • Turinabol → 30 mg/day (weeks 1–4) → kickstart
  • Anavar → 30–40 mg/day (weeks 10–12/14) → finisher
  • Arimidex → 0.5 mg x2/week (adjust via bloods)
  • Proviron → 25 mg/day
    

Bloodwork Strategy

• Week 5: full panel (hormones, liver, kidneys, lipids, hematocrit, E2).
• Week 11: second panel to decide if I extend to 14 weeks.

Diet & Macros​

• Calories starting point: 2800–3000 kcal/day → slow progressive increase (+200 kcal/week if needed).
• Macros:
  
  • Protein → 200–220 g/day
  • Carbs → 260–350 g/day (carb cycling depending on training day)
  • Fats → 80–90 g/day
    

Plan per week:

• Low days (Tue/Wed ~2480 kcal) → P:200 / C:260 / F:80
• Medium days (Fri/Sat ~2680 kcal) → P:200 / C:280 / F:85
• High days (Mon/Thu ~2880 kcal) → P:200 / C:300 / F:85
• Refeed day (Sun ~3180 kcal) → P:200 / C:350 / F:90

Goal: +0.3–0.5 kg/week → lean gain. Projection: ~86.5–87.5 kg after 14 weeks.

Supplement Stack​

Morning (fasted):
TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit

Pre-workout:
Creatine 3 g

Post-workout:
Creatine 3 g, Glutamine 5 g, Dextrin 30–40 g

Breakfast:
CoQ10, Vit C, Vit D+K2, NAC, Omega-3, Glutathione, Enzymes, Berberine, Chromium

Lunch:
Silymarin, Curcumin, NAC (+Berberine if carb meal)

Post-cardio:
Berberine, Chromium (if carb meal)

Dinner:
Omega-3, Enzymes, Glutamine (optional)

Before bed:
ZMA, Magnesium, Ashwagandha, Glycine, Proviron

Evening add-on:
Metformin 1 g

Training​

• Split: Push/Pull/Legs (6x per week)
• Style: Heavy PPL with progressive overload, 12–20 working sets/session.
• Cardio:
  
  • 40 min Z2 most mornings (fasted)
  • 2–3 long rides/weekend (Zwift + outdoor cycling)
    

Monitoring​

• Weekly weight average
• Progress pics (every Sunday)
• Bloodwork @ week 5 and 11
• Adjust calories + compounds based on response

Goals​

• Build +4–5 kg lean mass over 12–14 weeks
• Stay aesthetic (no sloppy bulk)
• Keep endurance (Zwift, road & MTB)
• Prep for competition in April

That’s the plan. Starting Monday.


I’ll update weekly with weight, strength, cardio and pics. Let’s grow!

 

[GHgut4life]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

View attachment 31659
View attachment 31660
View attachment 31661
View attachment 31662

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

The cut worked out well brother @xyle9999 really hard up and leaner but next time lets shift cals up then drop for the cut
you look AMAZINg lean

 

[GHgut4life]

Bulk Cycle Log – 12–14 Weeks Lean Mass Phase (Road to Competition)


Ciao guys


I’m getting ready for the bulk (starting Monday) and I love to have everything prepared in advance. So I’m sharing my full plan here → cycle, diet, macros, supplements, and training. Feedback is always welcome

Cycle Overview

• Duration: 12 weeks (option to extend to 14 depending on bloodwork & progress).
• Base TRT: already on, no full PCT needed.
• Compounds:
  • Test Cypionate → 500 mg/week
  • Boldenone → 250 mg/week (weeks 1–5), then adjust to 350–400 mg/week depending on bloodwork (hematocrit).
  • Primobolan → 500 mg/week
  • Growth Hormone → 6 IU/day (split AM + post-training)
  • Turinabol → 30 mg/day (weeks 1–4) → kickstart
  • Anavar → 30–40 mg/day (weeks 10–12/14) → finisher
  • Arimidex → 0.5 mg x2/week (adjust via bloods)
  • Proviron → 25 mg/day

Bloodwork Strategy

• Week 5: full panel (hormones, liver, kidneys, lipids, hematocrit, E2).
• Week 11: second panel to decide if I extend to 14 weeks.

Diet & Macros​

• Calories starting point: 2800–3000 kcal/day → slow progressive increase (+200 kcal/week if needed).
• Macros:
  • Protein → 200–220 g/day
  • Carbs → 260–350 g/day (carb cycling depending on training day)
  • Fats → 80–90 g/day

Plan per week:

• Low days (Tue/Wed ~2480 kcal) → P:200 / C:260 / F:80
• Medium days (Fri/Sat ~2680 kcal) → P:200 / C:280 / F:85
• High days (Mon/Thu ~2880 kcal) → P:200 / C:300 / F:85
• Refeed day (Sun ~3180 kcal) → P:200 / C:350 / F:90

Goal: +0.3–0.5 kg/week → lean gain. Projection: ~86.5–87.5 kg after 14 weeks.

Supplement Stack​

Morning (fasted):
TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit

Pre-workout:
Creatine 3 g

Post-workout:
Creatine 3 g, Glutamine 5 g, Dextrin 30–40 g

Breakfast:
CoQ10, Vit C, Vit D+K2, NAC, Omega-3, Glutathione, Enzymes, Berberine, Chromium

Lunch:
Silymarin, Curcumin, NAC (+Berberine if carb meal)

Post-cardio:
Berberine, Chromium (if carb meal)

Dinner:
Omega-3, Enzymes, Glutamine (optional)

Before bed:
ZMA, Magnesium, Ashwagandha, Glycine, Proviron

Evening add-on:
Metformin 1 g

Training​

• Split: Push/Pull/Legs (6x per week)
• Style: Heavy PPL with progressive overload, 12–20 working sets/session.
• Cardio:
  • 40 min Z2 most mornings (fasted)
  • 2–3 long rides/weekend (Zwift + outdoor cycling)

Monitoring​

• Weekly weight average
• Progress pics (every Sunday)
• Bloodwork @ week 5 and 11
• Adjust calories + compounds based on response

Goals​

• Build +4–5 kg lean mass over 12–14 weeks
• Stay aesthetic (no sloppy bulk)
• Keep endurance (Zwift, road & MTB)
• Prep for competition in April

That’s the plan. Starting Monday.


I’ll update weekly with weight, strength, cardio and pics. Let’s grow!

bulk thats a good way I love that brother
i think 3kgs is your goal lean mass
lets do this

 

[SteveSmi]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

View attachment 31659
View attachment 31660
View attachment 31661
View attachment 31662

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

@xyle9999 looking fantastic man. you are lean and you are muscular. back also looks strong

 

[Mobster]

You can always vary the deficit amounts

 

[xyle9999]

Update of the Day – Leg Day + Cycling





This morning I hit a heavy fasted leg session: leg extensions, leg press, stiff-leg deadlifts, lying curls, and calves – lots of sets and reps to really tax the legs. I went in fasted with my usual morning stack (yohimbine, caffeine, L-carnitine), which pushed fat utilization but also made the session pretty intense.

• Bike warm-up: 10 min
• Leg extension (seated): 6 sets of 20, 15, 12, 10, 8, 6 reps up to 60kg
• Incline leg press: 5 sets of 20, 15, 12, 10, 8 reps up to 59 kg
• Stiff-leg deadlift with dumbbells: 5 sets of 15, 12, 10, 10, 8 reps up to 54 kg
• Lying leg curl: 6 sets of 20, 15, 12, 10, 8, 6 reps up to 25 kg
• Standing calf raises (Smith machine): 4 sets of 20, 15, 15, 15 reps up to 140 kg

In the afternoon, I followed it up with a road cycling session:

• Duration: 1h36
• Distance: 40 km
• Elevation gain: 507 m
• Average power: 157 W (NP 183 W)
• Calories burned: ~1050 kcal
• Avg HR: 125 bpm (solid Zone 2/3)

 

[BodyMonster34]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

View attachment 31659
View attachment 31660
View attachment 31661
View attachment 31662

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

bro you look like a true red blooded texan @xyle9999 i'm glad you killing it. keep up the good work

 

[2Thick]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

View attachment 31659
View attachment 31660
View attachment 31661
View attachment 31662

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

this is another good training session. i got mad love for it. keep the pump going @xyle9999

 

[CEO]

@xyle9999 bros i give you a lot of credit. you pushing some good training. abs look ripped

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

View attachment 31659
View attachment 31660
View attachment 31661
View attachment 31662

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

 

[ROIDDERS]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

View attachment 31659
View attachment 31660
View attachment 31661
View attachment 31662

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

@xyle9999 this is a good job. i got mad love and respect for your physique. its looking solid as usual !

 

[Ulter]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

View attachment 31659
View attachment 31660
View attachment 31661
View attachment 31662

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

looking very conditioned and in shape @xyle9999 this is a big improvement. you got some good size to you !

 

[GHgut4life]

Update of the Day – Leg Day + Cycling





This morning I hit a heavy fasted leg session: leg extensions, leg press, stiff-leg deadlifts, lying curls, and calves – lots of sets and reps to really tax the legs. I went in fasted with my usual morning stack (yohimbine, caffeine, L-carnitine), which pushed fat utilization but also made the session pretty intense.

• Bike warm-up: 10 min
• Leg extension (seated): 6 sets of 20, 15, 12, 10, 8, 6 reps up to 60kg
• Incline leg press: 5 sets of 20, 15, 12, 10, 8 reps up to 59 kg
• Stiff-leg deadlift with dumbbells: 5 sets of 15, 12, 10, 10, 8 reps up to 54 kg
• Lying leg curl: 6 sets of 20, 15, 12, 10, 8, 6 reps up to 25 kg
• Standing calf raises (Smith machine): 4 sets of 20, 15, 15, 15 reps up to 140 kg

In the afternoon, I followed it up with a road cycling session:

• Duration: 1h36
• Distance: 40 km
• Elevation gain: 507 m
• Average power: 157 W (NP 183 W)
• Calories burned: ~1050 kcal
• Avg HR: 125 bpm (solid Zone 2/3)

View attachment 31691

View attachment 31692

beautiful place brother i love the road quality damn we got horrible roads compared to this

 

[xyle9999]

Sunday Recovery Day!

Hi Bros,

Sunday now is recovery day i made 40 minutes streatching / Yoga foarm roller on morning, and a small walking on the sun on afternoon, initialy i was planned to go to hot water au sauna but it was closed this morning..

when walking i took a pictures of the village's i live for my oversea anabloex friends

 

[Noah Wixx]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

View attachment 31659
View attachment 31660
View attachment 31661
View attachment 31662

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

Definitely worked

 

[Tiger Salman Khan]

Sunday Recovery Day!

Hi Bros,

Sunday now is recovery day i made 40 minutes streatching / Yoga foarm roller on morning, and a small walking on the sun on afternoon, initialy i was planned to go to hot water au sauna but it was closed this morning..

when walking i took a pictures of the village's i live for my oversea anabloex friends

View attachment 31771

@xyle9999 nice updates and amazing pic.........

 

[RoySimpson]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

View attachment 31659
View attachment 31660
View attachment 31661
View attachment 31662

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

@xyle9999 looking very strong and lean bro!

 

[GHgut4life]

Sunday Recovery Day!

Hi Bros,

Sunday now is recovery day i made 40 minutes streatching / Yoga foarm roller on morning, and a small walking on the sun on afternoon, initialy i was planned to go to hot water au sauna but it was closed this morning..

when walking i took a pictures of the village's i live for my oversea anabloex friends

View attachment 31771

this is like the best village ever brother
good air