This is another fantastic update, man. It's always impressive to see what you're doing. Your meals are on point. I love it. @xyle9999
@xyle9999 cardio is on point. you are certainly healthy and pushing it. keep up the good work !
@xyle9999 nothing beats getting cardio in when you’re outside to me. It’s refreshing instead of doing it on a machine in a gym.
Daily Update – Day 2 Bulk (19 September 25)
Hello Gym Bros,
Hope everyone’s doing well!
CARDIO
Cycling session – Zwift PMA (Makuri Islands)
This morning I didn’t have much time because I had to drive to the capital, Bern, to bring my Tesla in for service. So instead of a long ride, I jumped on Zwift for a focused interval session.
Details:
Duration: 31:54
Distance: 15.86 km
Elevation gain: 86 m
Avg power: 152 W
Max power: 267 W
NP: 173 W
Avg speed: 29.8 km/h
Calories burned: 277 kcal
Workout format:
Warm-up, then
2 x 10 × 30s/30s intervals at i5 (VO2max zone)
5 minutes recovery in i3 between sets
Cool-down
Notes:
Short but intense session, with a strong focus on building power and VO2max through repeated 30/30s. Even with limited time this morning, I still managed to push the intensity and hit good numbers.
Chest Day Workout
Incline Smith Machine Press (tempo 3.0.3.0)
4 sets: 8 reps × 50 kg, 60 kg, 70 kg, 80 kg (3 min rest)
High Cable Fly
3 sets: 15 reps × 55 kg, 12 reps × 64 kg, 8 reps × 73 kg (90 sec rest)
Flat Bench Press (Smith Machine) + Push-Up Drop Set
4 sets: 8 reps × 60 kg, 70 kg, 80 kg, 80 kg (2 min rest)
→ Superset with 10 push-ups after each set
Low Cable Incline Fly (focus on long sets for maximum pump)
3 sets: 20 reps × 28 kg, 20 reps × 37 kg, 20 reps × 37 kg (2 min rest)
Finisher: 10 minutes abs.
Diet
Post-cardio: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds
Daily Total ≈ 2700kcal – Protein: 220 g / Carbs: 265 g / Fats: 83 g
Supplements
Hello Gym Bros,
Hope everyone’s doing well!
CARDIO
Cycling session – Zwift PMA (Makuri Islands)
This morning I didn’t have much time because I had to drive to the capital, Bern, to bring my Tesla in for service. So instead of a long ride, I jumped on Zwift for a focused interval session.
Details:Duration: 31:54
Distance: 15.86 km
Elevation gain: 86 m
Avg power: 152 W
Max power: 267 W
NP: 173 W
Avg speed: 29.8 km/h
Calories burned: 277 kcal
Workout format:Warm-up, then
2 x 10 × 30s/30s intervals at i5 (VO2max zone)
5 minutes recovery in i3 between sets
Cool-down
Notes:Short but intense session, with a strong focus on building power and VO2max through repeated 30/30s. Even with limited time this morning, I still managed to push the intensity and hit good numbers.
Weight training
Warm-up: 10 minutes incline walking (10%, 5 km/h).Chest Day Workout
Incline Smith Machine Press (tempo 3.0.3.0)
4 sets: 8 reps × 50 kg, 60 kg, 70 kg, 80 kg (3 min rest)
High Cable Fly
3 sets: 15 reps × 55 kg, 12 reps × 64 kg, 8 reps × 73 kg (90 sec rest)
Flat Bench Press (Smith Machine) + Push-Up Drop Set
4 sets: 8 reps × 60 kg, 70 kg, 80 kg, 80 kg (2 min rest)
→ Superset with 10 push-ups after each set
Low Cable Incline Fly (focus on long sets for maximum pump)
3 sets: 20 reps × 28 kg, 20 reps × 37 kg, 20 reps × 37 kg (2 min rest)
Finisher: 10 minutes abs.
Diet
Post-cardio: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds
Daily Total ≈ 2700kcal – Protein: 220 g / Carbs: 265 g / Fats: 83 g
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
- Pre-workout: Creatine 3 g
- Post-workout: Creatine 3 g,
- Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
- Lunch: Silymarin, Curcumin, NAC, Berberine
- Post-cardio snack: Berberine, Chromium Picolinate
- Dinner: Omega-3, Digestive enzymes, Glutamine
- Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin
your roads are so clean! wow. and so gorgeous @xyle9999 i can see why you enjoy bicycling
bros you are a champion. nobody hits the bicycling like you. how much a bike like that cost? @xyle9999
another power day brotherDaily Update – Day 2 Bulk (19 September 25)
Hello Gym Bros,
Hope everyone’s doing well!
CARDIO
Cycling session – Zwift PMA (Makuri Islands)
This morning I didn’t have much time because I had to drive to the capital, Bern, to bring my Tesla in for service. So instead of a long ride, I jumped on Zwift for a focused interval session.
Duration: 31:54
Distance: 15.86 km
Elevation gain: 86 m
Avg power: 152 W
Max power: 267 W
NP: 173 W
Avg speed: 29.8 km/h
Calories burned: 277 kcal
Warm-up, then
2 x 10 × 30s/30s intervals at i5 (VO2max zone)
5 minutes recovery in i3 between sets
Cool-down
Short but intense session, with a strong focus on building power and VO2max through repeated 30/30s. Even with limited time this morning, I still managed to push the intensity and hit good numbers.
Weight training
Warm-up: 10 minutes incline walking (10%, 5 km/h).
Chest Day Workout
Incline Smith Machine Press (tempo 3.0.3.0)
4 sets: 8 reps × 50 kg, 60 kg, 70 kg, 80 kg (3 min rest)
High Cable Fly
3 sets: 15 reps × 55 kg, 12 reps × 64 kg, 8 reps × 73 kg (90 sec rest)
Flat Bench Press (Smith Machine) + Push-Up Drop Set
4 sets: 8 reps × 60 kg, 70 kg, 80 kg, 80 kg (2 min rest)
→ Superset with 10 push-ups after each set
Low Cable Incline Fly (focus on long sets for maximum pump)
3 sets: 20 reps × 28 kg, 20 reps × 37 kg, 20 reps × 37 kg (2 min rest)
Finisher: 10 minutes abs.
Diet
Post-cardio: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds
Daily Total ≈ 2700kcal – Protein: 220 g / Carbs: 265 g / Fats: 83 g
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
- Pre-workout: Creatine 3 g
- Post-workout: Creatine 3 g,
- Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
- Lunch: Silymarin, Curcumin, NAC, Berberine
- Post-cardio snack: Berberine, Chromium Picolinate
- Dinner: Omega-3, Digestive enzymes, Glutamine
- Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin
how about moving carbs up?
Since monday i add 200 calories (50gr of carbs per day) this week the increase of weight was correct + 0.5kg
yeah it helps you have low population. more people = more pollution
bros dayum 9K a lot of moneyHey bros thanks for the message
Ho ma regarding the price of the bike is too much
But the road bike originally was around 3500 usd but every year I added things like carbon wheel new group set power meter I think now I spend all total around 9000
Very nice detailed breakdown in the log i like seeing that
Thanks brosVery nice detailed breakdown in the log i like seeing that
Daily Update – Day 13 Bulk (20 September 25)
Hello Gym Bros,
Hope everyone’s doing well! Today nice sun on my area was perfect for my weekly afternoon long ride
CARDIO
Today I completed my weekly long endurance ride with solid numbers and a balanced mix of aerobic and threshold work.
Ride Stats
Duration: 2h32 (2h37 total)
Distance: 55 km
Elevation gain: +1,067 m (two main climbs)
Avg speed: 21.5 km/h
Max speed: 84.5 km/h
Calories burned: ~1,760 kcal (only ~500 kcal replaced during the ride → net deficit ~1,260 kcal)
Avg temperature: 27 °C
Power Data
Avg power: 168 W
Normalized power (NP): 192 W → effort felt harder than the average shows
Max power: 815 W
Best 20 min: 213 W (≈ 85% FTP)
Intensity Factor (IF): 0.77 → strong aerobic endurance effort
Training Stress Score (TSS): 149 → solid training load
Heart Rate & Respiration
Avg HR: 128 bpm (≈ 68% HRmax)
Max HR: 147 bpm
Respiration: avg 35 brpm, peak 50
Cadence & Dynamics
Avg cadence: 79 rpm (a bit low, especially in climbs)
Max cadence: 126 rpm
Time standing: 23:40 (16% of ride) with avg 246 W (vs 154 W seated)
Pedal balance: 49% left / 51% right → perfect symmetry
Total pedal strokes: 11,530
Hydration & Fueling
Drank 1.5 L → net balance -287 ml (good management in 27 °C heat)
Fuel: 500 kcal during ride (should aim for 40–60 g carbs/h = ~480–720 kcal total)
Warm-up:
10 minutes incline walking (10%, 5 km/h)
Shoulders – Smith Machine Military Press
3 sets – 8–12 reps × 50 kg, 54 kg, 57 kg
(Bar lowered to nose level, controlled ROM, heavy focus)
Rest: 2 min
4. Side Delts – One-Arm Dumbbell Lateral Raises (on bench)
3 sets – 20 reps × 5.5 kg each arm
(Rest: 1 min – maximum pump work)
5. Side Delts – Low Pulley Lateral Raises
3 sets – 10 reps × 14 kg (cable set at knee height, full stretch)
Rest: 90 sec
6. Triceps – JM Press (Smith Machine)
3 sets – 8–12 reps × 60 kg, 70 kg, 70 kg
Rest: 2 min
Superset – Incline Dumbbell Curls + Rope Tricep Pushdowns
Incline Curls:
3 sets – 8 reps × 27 kg (with a 15s rest-pause, then max reps)
Rope Tricep Pushdowns (finished with rest-pause):
3 sets – 20 reps × 41 kg, 20 reps × 45.5 kg, 20 reps × 45.5 kg
Rest: 90 sec between supersets
Superset – Preacher Curls (EZ Bar) + Cable Tricep Extensions
EZ Bar Preacher Curl:
3 sets – 12 reps × 24 kg, 27 kg, 29 kg
Cable Tricep Extensions:
3 sets – 10 reps × 23 kg, 27.5 kg, 32 kg
Rest: 2 min between supersets
Breakfast: 250 g egg whites, 1 whole egg, 80 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: Thai-style shrimp with rice + omelet with acacia leaves (prepared by my wife)
Post-cardio snack: 220 g egg whites, 80 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds
Daily Total ≈ 3200kcal – Protein: 220 g / Carbs: 385 g / Fats: 83 g
Supplements
Hello Gym Bros,
Hope everyone’s doing well! Today nice sun on my area was perfect for my weekly afternoon long ride
CARDIO
Today I completed my weekly long endurance ride with solid numbers and a balanced mix of aerobic and threshold work.
Ride Stats
Duration: 2h32 (2h37 total)
Distance: 55 km
Elevation gain: +1,067 m (two main climbs)
Avg speed: 21.5 km/h
Max speed: 84.5 km/h
Calories burned: ~1,760 kcal (only ~500 kcal replaced during the ride → net deficit ~1,260 kcal)
Avg temperature: 27 °C
Power Data
Avg power: 168 W
Normalized power (NP): 192 W → effort felt harder than the average shows
Max power: 815 W
Best 20 min: 213 W (≈ 85% FTP)
Intensity Factor (IF): 0.77 → strong aerobic endurance effort
Training Stress Score (TSS): 149 → solid training load
Heart Rate & Respiration
Avg HR: 128 bpm (≈ 68% HRmax)
Max HR: 147 bpm
Respiration: avg 35 brpm, peak 50
Cadence & Dynamics
Avg cadence: 79 rpm (a bit low, especially in climbs)
Max cadence: 126 rpm
Time standing: 23:40 (16% of ride) with avg 246 W (vs 154 W seated)
Pedal balance: 49% left / 51% right → perfect symmetry
Total pedal strokes: 11,530
Hydration & Fueling
Drank 1.5 L → net balance -287 ml (good management in 27 °C heat)
Fuel: 500 kcal during ride (should aim for 40–60 g carbs/h = ~480–720 kcal total)
Weight training
Arm & Shoulder Workout – Morning SessionWarm-up:
10 minutes incline walking (10%, 5 km/h)
Shoulders – Smith Machine Military Press
3 sets – 8–12 reps × 50 kg, 54 kg, 57 kg
(Bar lowered to nose level, controlled ROM, heavy focus)
Rest: 2 min
4. Side Delts – One-Arm Dumbbell Lateral Raises (on bench)
3 sets – 20 reps × 5.5 kg each arm
(Rest: 1 min – maximum pump work)
5. Side Delts – Low Pulley Lateral Raises
3 sets – 10 reps × 14 kg (cable set at knee height, full stretch)
Rest: 90 sec
6. Triceps – JM Press (Smith Machine)
3 sets – 8–12 reps × 60 kg, 70 kg, 70 kg
Rest: 2 min
Superset – Incline Dumbbell Curls + Rope Tricep Pushdowns
Incline Curls:
3 sets – 8 reps × 27 kg (with a 15s rest-pause, then max reps)
Rope Tricep Pushdowns (finished with rest-pause):
3 sets – 20 reps × 41 kg, 20 reps × 45.5 kg, 20 reps × 45.5 kg
Rest: 90 sec between supersets
Superset – Preacher Curls (EZ Bar) + Cable Tricep Extensions
EZ Bar Preacher Curl:
3 sets – 12 reps × 24 kg, 27 kg, 29 kg
Cable Tricep Extensions:
3 sets – 10 reps × 23 kg, 27.5 kg, 32 kg
Rest: 2 min between supersets
Diet
Post-cardio: 25 g whey + 40 g dextrinBreakfast: 250 g egg whites, 1 whole egg, 80 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: Thai-style shrimp with rice + omelet with acacia leaves (prepared by my wife)
Post-cardio snack: 220 g egg whites, 80 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 40 g whey, 200 ml almond milk, 20 g ground almonds
Daily Total ≈ 3200kcal – Protein: 220 g / Carbs: 385 g / Fats: 83 g
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
- Pre-workout: Creatine 3 g
- Post-workout: Creatine 3 g,
- Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
- Lunch: Silymarin, Curcumin, NAC, Berberine
- Post-cardio snack: Berberine, Chromium Picolinate
- Dinner: Omega-3, Digestive enzymes, Glutamine
- Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin
thats a good one brother stack it
bros yeah they are no joke
Hello bros, I hope you’re all doing well and having a great Sunday.
For me, Sunday is always a full rest day from training, so no workout update today.
Instead, I wanted to share a reflection that came to me this afternoon while spending time with my wife and some friends.
Bodybuilding, the discipline of training, precise diet tracking, and for some even the use of enhancements to push physical condition — all of this doesn’t exist in isolation. It inevitably brings changes to other areas of life, and with age, I’ve realized it shapes much more than just the body.
Here’s what I mean: today, while my friends were enjoying themselves, drinking alcohol, eating chips, sausages, pastries, dessert — nothing extreme, just casual — I looked at myself with my prepped meal box: oven-cooked potatoes, broccoli, and horse filet that I grilled on the spot. I had brought my 3.4 L jug, prepared every morning with sodium, potassium, magnesium, and lemon to cover my electrolytes for the day. As a small treat, I also brought a couple of cans of Coke Zero. After eating, I lay down in the grass for my daily 20-minute micro-nap.
And at that moment, I realized something: I don’t judge anyone, and I don’t think I’m better than anyone. But this slow process of sculpting the body, imposing discipline, respecting it, and fueling it with what it really needs — it goes far beyond just “sport.” It becomes a lifestyle. It creates profound changes in every aspect of life.
I also told myself that with age, balance is essential — not going too far in either extreme. And I know that for those outside of this discipline, it can be hard to understand how this strict routine brings not only results but also a sense of freedom and serenity.
Just wanted to share that thought with you guys.
Enjoy the rest of your Sunday!
For me, Sunday is always a full rest day from training, so no workout update today.
Instead, I wanted to share a reflection that came to me this afternoon while spending time with my wife and some friends.
Bodybuilding, the discipline of training, precise diet tracking, and for some even the use of enhancements to push physical condition — all of this doesn’t exist in isolation. It inevitably brings changes to other areas of life, and with age, I’ve realized it shapes much more than just the body.
Here’s what I mean: today, while my friends were enjoying themselves, drinking alcohol, eating chips, sausages, pastries, dessert — nothing extreme, just casual — I looked at myself with my prepped meal box: oven-cooked potatoes, broccoli, and horse filet that I grilled on the spot. I had brought my 3.4 L jug, prepared every morning with sodium, potassium, magnesium, and lemon to cover my electrolytes for the day. As a small treat, I also brought a couple of cans of Coke Zero. After eating, I lay down in the grass for my daily 20-minute micro-nap.
And at that moment, I realized something: I don’t judge anyone, and I don’t think I’m better than anyone. But this slow process of sculpting the body, imposing discipline, respecting it, and fueling it with what it really needs — it goes far beyond just “sport.” It becomes a lifestyle. It creates profound changes in every aspect of life.
I also told myself that with age, balance is essential — not going too far in either extreme. And I know that for those outside of this discipline, it can be hard to understand how this strict routine brings not only results but also a sense of freedom and serenity.
Just wanted to share that thought with you guys.
Enjoy the rest of your Sunday!
happy to see you rested brother
dont judge anabolex family is all lovewe can do this and play hard
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