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

[ballin2504]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

​

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g 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​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

@xyle9999 great work brother. Your dedication is awesome and rare now a days. Way to get it in.

 

[xyle9999]

Daily Update – Day 47 Bulk (20 October 25)

Ciao guys,

Hope everyone’s doing great and that your week’s off to a solid start

On my side, still pushing hard — hit a few new PRs lately.

I’ve slightly reduced the cardio to focus more on maximizing the bulk, but I’m still keeping a bit in every day to stay sharp.


CARDIO

Fasted Double Zwift Session – Recovery Focus​

Session 1 – Morning Ride
Duration: 10 min 25 sec
Distance: 5.20 km
Calories burned: 77 kcal
Average Power: 130 W
Max Power: 257 W
Normalized Power (NP): 140 W
Average Heart Rate: 108 bpm
Max Heart Rate: 118 bpm
Average Cadence: 85 rpm (max 92)
Average Speed: 29.9 km/h (max 36.4)
Elevation Gain: 6 m

Session 2 – Midday Ride
Duration: 14 min 31 sec
Distance: 7.07 km
Calories burned: 140 kcal
Average Power: 167 W
Max Power: 401 W
Normalized Power (NP): 201 W
Average Heart Rate: 120 bpm
Max Heart Rate: 143 bpm
Average Cadence: 84 rpm (max 104)
Average Speed: 29.2 km/h (max 53.7)
Elevation Gain: 87 m

Combined Totals:
Total Duration: 24 min 56 sec
Total Distance: 12.27 km
Total Calories: ~217 kcal
Average Power (overall): ~150 W
Average HR: ~114 bpm
Training Focus: Active recovery with light aerobic load and smooth cadence work.
​

Weight training​

Warmup incline walk (10% 5km/h)​

V-Grip Lat Pulldown​

3 sets — 15 reps @ 90.5 kg — 2 min rest
​

Unilateral Low Cable Row​

Strict tempo, keeping the torso fixed and emphasizing the full stretch between reps.
​

Barbell Row​

3 sets — 12 reps @ 70 / 74 / 79 kg — 2 min rest
​

Superset (4 rounds)​

A. Rear Delt Dumbbell Raises (Chest Supported)​

12 reps @ 18 kg — Tempo 3.0.3.0
Strict control — slow eccentric, pause at the top, constant tension on the rear delts.
​

B. Incline Dumbbell Curls​

20 reps @ 27 kg — Rest-pause method
Work to 10RM, then finish the remaining reps with short rest-pauses until 20 total.
Focus on full stretch at the bottom and controlled squeeze at the top.

Shape

​

Diet​

(~3200 kcal – P: ~280 g / C: 360g / F: 83 g)
Post-workout: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 2 whole eggs, 85 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 300 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio meal: 220 g egg whites, 70 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 10 g ground almonds​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

 

[Ulter]

Celsius

okay either way its cold!

 

[ROIDDERS]

Hey man,

Thanks for the post!


So, regarding your question about the type of meat — where I live, there are two months in the year when it’s hunting season (deer, roe deer, wild boar). That’s the period when hunters are allowed to shoot

That makes sense, man.

 

[xyle9999]

okay either way its cold!

yes here in Switzerland is really a changing season where I live can be 1 degree on morning and 15 afternoon

 

[RoySimpson]

Daily Update – Day 45 Bulk (18 October 25)

CARDIO

Morning Fasted Zwift Session​

Duration: 1h06min
Distance: 27.93 km
Calories burned: 547 kcal
Average Power: 143 W
Max Power: 773 W
Normalized Power (NP): 198 W
Average Power over 20 min: 165 W

Heart Rate:
Average: 116 bpm
Max: 148 bpm

Cadence:
Average: 78 rpm
Max: 114 rpm
Elevation Gain: 490 m
Average Speed: 25.2 km/h
Max Speed: 82.6 km/h

Weight training​

Warmup incline walk (10% 5km/h)

Shoulders & Arms Workout​

Smith Machine Shoulder Press (Military Press)

3 sets — 8 to 12 reps — 44 kg → 50 kg → 54 kg — 2 min rest

Heavy controlled reps, bar lowered to nose level for optimal shoulder tension.


One-Arm Dumbbell Lateral Raises (on Bench Support)

3 sets — 20 reps — 6.5 kg — 1 min rest

High-rep isolation work for a massive shoulder pump.


Cable Lateral Raises (Low Pulley)

3 sets — 10 reps — 18.5 kg — 1 min 30 rest

Focus on full stretch and controlled motion; pulley adjusted at knee height.

​

JM Press (Triceps Strength Movement)
3 sets — 8 to 12 reps — 60 kg → 70 kg → 70 kg — 2 min rest
Heavy triceps-focused press to build lockout strength and thickness.​

​

​

​

Superset 1: Biceps & Triceps (Heavy Work)​

A. Preacher Curl (EZ Bar) – 3 sets — 12 reps — 30 kg
B. Cable Triceps Pushdowns – 3 sets — 10 reps — 27.5 kg → 32 kg → 32 kg — 2 min rest between supersets
Both movements performed heavy with full range of motion for maximum contraction.​

​

​

​

Superset 2: Biceps & Triceps Finisher​

A. Incline Dumbbell Curl – 3 sets — 8 + 15 rest-pause reps — 23 kg
B. Rope Triceps Extensions – 3 sets — 20 reps — 41 kg → 45.5 kg → 45.5 kg — 1 min 30 rest
High-volume finisher for maximum pump and detail.
​

​

Diet​

(~3400 kcal – P: ~280 g / C: 400g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 100 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: Venison burger (200 g) with homemade potato patties (350 g cooked potatoes) and 150 g green vegetables, 15 g olive oil
View attachment 33095
Post-cardio meal: 220 g egg whites, 80 g rice flour, 60 g 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​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

@xyle9999 venison burger looks absolutely amazing!

 

[xyle9999]

Daily Update – Day 48 Bulk (21 October 25)

Ciao guys,

I’m finally getting my energy back!

Started doing my fasted cardio again in the morning, pushed hard in the gym, and even hit a few new PRs this week.

Feeling good overall — strength is coming back, and motivation’s high again!


CARDIO

Fasted Zwift Session – Morning Ride​

Duration: 30 minutes 42 seconds
Distance: 13.55 km
Calories burned: 239 kcal
Average Power: 136 W
Max Power: 456 W
20-min Power Average: 172 W
Normalized Power (NP): 183 W
Total Work: 251 kJ

​

Heart Rate​

Average HR: 118 bpm
Max HR: 152 bpm

​

Cadence​

Average Cadence: 82 rpm
Max Cadence: 104 rpm​

⛰​

Elevation​

Total Ascent: 161 m
Altitude Range: 2.2 m → 131.8 m​

​

Pacing​

Average Speed: 26.5 km/h
Max Speed: 54.3 km/h
​

Weight training​

Warmup incline walk (10% 5km/h)​

Dumbbell Flat Flyes​

3 sets — 20 reps — 32 → 36 → 41 kg — 1’30 rest​

​

Decline Smith Machine Press​

3 sets — 12 reps — 70 kg — 2’ rest
Slow eccentric control, full focus on chest engagement throughout the range of motion. Keep constant tension, no lockout at the top.​

Incline Cable Flyes (Low Pulley)​

2 sets — 50 reps — 19 kg — 2’ rest
Long, slow sets focused on the upper pecs. Maintain continuous tension and control — no jerking or swinging.​

Smith Machine Shoulder Press (Military Press)​

3 sets — 8 reps — 44 → 47 → 47 kg — 2’ rest​

Cable Lateral Raises (Low Pulley)​

3 sets — 10 reps — 14 → 18.5 → 18.5 kg — 1’30 rest using a double drop-set approach​

Decline Skull Crusher (EZ-Bar)​

3 sets — 10 reps — 30 kg — 2’ rest
Performed to total failure, followed by a 10-second rest-pause to push extra reps. You can also perform this at the low pulley for a smoother resistance curve.
​

Diet​

(~3300 kcal – P: ~280 g / C: 380g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 2 whole eggs, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Pre-workout:30 g cream of rice + 25 g whey isolate
Post-workout meal:220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:50 g whey protein, 150 ml almond milk, 10 g ground almonds
​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

 

[Ulter]

yes here in Switzerland is really a changing season where I live can be 1 degree on morning and 15 afternoon

why is that? the elevation?

 

[xyle9999]

why is that? the elevation?

Yes the elevation here the temperature will go down during the night at this period like 0 and when is sun on the day the temperature go up but like in 2 month it will be bellow 0 for 2 month all daze and nights

 

[Ulter]

Yes the elevation here the temperature will go down during the night at this period like 0 and when is sun on the day the temperature go up but like in 2 month it will be bellow 0 for 2 month all daze and nights

I think it depends on also how clear it is. A lot of heat will escape on a clear night.

 

[xyle9999]

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg!


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR )
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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

 

[GHgut4life]

Daily Update – Day 48 Bulk (21 October 25)

Ciao guys,

I’m finally getting my energy back!

Started doing my fasted cardio again in the morning, pushed hard in the gym, and even hit a few new PRs this week.

Feeling good overall — strength is coming back, and motivation’s high again!


CARDIO

Fasted Zwift Session – Morning Ride​

Duration: 30 minutes 42 seconds
Distance: 13.55 km
Calories burned: 239 kcal
Average Power: 136 W
Max Power: 456 W
20-min Power Average: 172 W
Normalized Power (NP): 183 W
Total Work: 251 kJ

​

Heart Rate​

Average HR: 118 bpm
Max HR: 152 bpm

​

​

​

Cadence​

Average Cadence: 82 rpm
Max Cadence: 104 rpm​

​

⛰​

​

Elevation​

Total Ascent: 161 m
Altitude Range: 2.2 m → 131.8 m​

​

​

​

Pacing​

Average Speed: 26.5 km/h
Max Speed: 54.3 km/h
​

​

Weight training​

Warmup incline walk (10% 5km/h)​

​

Dumbbell Flat Flyes​

3 sets — 20 reps — 32 → 36 → 41 kg — 1’30 rest​

​

​

​

Decline Smith Machine Press​

3 sets — 12 reps — 70 kg — 2’ rest
Slow eccentric control, full focus on chest engagement throughout the range of motion. Keep constant tension, no lockout at the top.​

​

Incline Cable Flyes (Low Pulley)​

2 sets — 50 reps — 19 kg — 2’ rest
Long, slow sets focused on the upper pecs. Maintain continuous tension and control — no jerking or swinging.​

​

Smith Machine Shoulder Press (Military Press)​

3 sets — 8 reps — 44 → 47 → 47 kg — 2’ rest​

​

Cable Lateral Raises (Low Pulley)​

3 sets — 10 reps — 14 → 18.5 → 18.5 kg — 1’30 rest using a double drop-set approach​

​

Decline Skull Crusher (EZ-Bar)​

3 sets — 10 reps — 30 kg — 2’ rest
Performed to total failure, followed by a 10-second rest-pause to push extra reps. You can also perform this at the low pulley for a smoother resistance curve.
​

​

Diet​

(~3300 kcal – P: ~280 g / C: 380g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 2 whole eggs, 60 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Pre-workout:30 g cream of rice + 25 g whey isolate
Post-workout meal:220 g egg whites, 50 g rice flour, 15 g olive oil
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:50 g whey protein, 150 ml almond milk, 10 g ground almonds
​

​

Supplements​

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine​
• 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​

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg!


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR )
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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

training it hard brother
but why no pics?

 

[Mobster]

Nice work on the squats

 

[SteveSmi]

@xyle9999 Another solid session from you. You really have a way of really hitting everything and really burning tons of calories. It's very impressive.

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg!


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR )
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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

 

[2Thick]

Daily Update – Day 49 Bulk (22 October 25)

Ciao guys,

Hope everyone’s doing great and that your training and diets are on point.

Everything’s going well on my side — still pushing hard through the bulk phase. I’ve reduced the cycling a bit but still keep some every day for conditioning, and I managed to hit a new PR on squats: 8 reps at 110 kg!


CARDIO

Zwift Session – Midday Ride (Recovery Focus)​

Duration: 20 minutes 09 seconds
Distance: 10.89 km
Calories burned: 170 kcal

Power Data​

Average Power: 147 W
Max Power: 363 W
20-min Average Power: 149 W
Normalized Power (NP): 159 W
Total Work: 179 kJ

Heart Rate​

Average HR: 121 bpm
Max HR: 131 bpm

​

Cadence​

Average: 89 rpm
Max: 102 rpm

Elevation & Speed​

Elevation Gain: 18 m
Average Speed: 32.4 km/h
Max Speed: 39.1 km/h

Weight training​

Warmup incline waling 5km/h 10%
1. Barbell Squat – 3 sets
10 reps × 90 kg
10 reps × 100 kg
8 reps × 110 kg (New PR )
Rest: 3 min

2. Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg (each leg)
Rest: 2 min

3. Leg Extension + Dumbbell Walking Lunges (Superset) – 3 rounds
Leg Extension: 10 reps × 37 kg, tempo 5.0.5.0 (controlled eccentric and full contraction)
Walking Lunges: 20 reps × 26 kg (each hand)
Rest: 1’30

4. Standing Calf Raises (Smith Machine) – 4 sets
15 × 160 kg
12 × 160 kg
10 × 160 kg
10 × 160 kg
Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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

You are burning a lot of calories man all the time and you're taking it in as well. I really like your meals. It's really good quality food. I gotta try that applesauce. @xyle9999

 

[xyle9999]

training it hard brother
but why no pics?

Thanks bros I will think to take more pictures but as I not go outside cycling...

 

[xyle9999]

Nice work on the squats

thanks bros

 

[xyle9999]

@xyle9999 Another solid session from you. You really have a way of really hitting everything and really burning tons of calories. It's very impressive.

thanks bros

 

[xyle9999]

You are burning a lot of calories man all the time and you're taking it in as well. I really like your meals. It's really good quality food. I gotta try that applesauce. @xyle9999

thanks bros, I love apple sauce I buy with non -added sugar is really give good taste on. eggs

 

[xyle9999]

Daily Update – Day 50 Bulk (23 October 25)

Ciao guys!

Hope everyone’s doing great — super happy to have my home gym today!

There was a storm outside, so it felt amazing not having to go out and still smash the session


CARDIO
Morning Fasted Zwift Session – Recovery Ride
Duration: 30 min 09 sec
Distance: 10.04 km
Calories burned: 244 kcal
Average speed: 20.0 km/h
Max speed: 63.9 km/h
Power
Average Power: 141 W
Max Power: 286 W
20-min Power: 156 W
Normalized Power (NP): 154 W
Total Work: 256 kJ
Heart Rate
Average HR: 123 bpm
Max HR: 144 bpm
Elevation
Total Ascent: 174 m
Min Altitude: 27.6 m
Max Altitude: 87.0 m
Cadence
Average Cadence: 89 rpm
Max Cadence: 118 rpm

Weight training​

Warmup incline waling 5km/h 10%

Lying Leg Curl (Leg Curl Allongé)​

3 sets: 20 reps × 30 kg / 32 kg / 33.5 kg

Rest: 2 min

Romanian Deadlift (Barbell)​

3 sets: 8 reps × 54 kg

Tempo: 8.2.3.0

Rest: 2 min

Seated Row (Machine)​

3 sets: 12 reps × 163 kg / 172 kg / 181 kg

Rest: 2 min

➡ Double drop set on the last series for maximum pump and density. Excellent back contraction and thickness work.

Superset​

A. Pullover (Unilateral – Cable or Machine)​

3 sets: 10 reps × 23 kg / 27 kg / 27 kg

B. Unilateral Chest-Supported Cable Row​

3 sets: 10 reps × 32 kg / 36.5 kg / 36.5 kg

Rest: 1 min between sets

Standing Calf Raises (Smith Machine)​

4 sets: 15 / 12 / 10 / 10 reps × 160 kg

Rest: 2 min

Diet​

(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)

Post-cardio:25 g whey protein + 60 g dextrin

Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce

Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil

Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce

Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds



Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
• 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