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

[SteveSmi]

Daily Update – Day 2 Stabilization (10 November25)

Ciao guys,

I’m feeling much better today — I did 30 minutes of fasted cardio this morning, and I can really feel my energy coming back.
Later in the day, I hit a solid training session focused on controlled execution, full range of motion, and clean tempo.
Started with a short run to warm up, followed by a full back and shoulders workout, and finished with some core work.
Overall, energy and focus were great, and I had a strong pump on both the back and delts.

Cardio

Session type: Zwift – Low-intensity recovery ride
Duration: 31:36
Distance: 13.01 km
Avg Power: 134 W
Max Power: 893 W
Normalized Power: 186 W
Avg HR: 114 bpm
Max HR: 136 bpm
Cadence: 77 rpm (avg) / 100 rpm (max)
Calories: 243 kcal
Avg Speed: 24.7 km/h
Max Speed: 77.0 km/h
Elevation gain: 205 m

View attachment 33767

Weight Training​

Warm-up:

7 min treadmill run
Shoulder, elbow, and hip rotations
Light activation + 20 push-ups

Main session:

Pull-ups – 3 sets of 6 reps (bodyweight)
Barbell Rows – 2×12 pronated grip + 2×12 supinated grip
Wide-grip Lat Pulldown – 2×12
Close-grip Lat Pulldown – 2×12
Single-arm Seated Cable Row – 3×10 per side

Smith Machine Military Press – 4×10
Dumbbell Lateral Raises – 4×12
Rear Delt Cable Flys – 3×12
Core Finisher: 5 minutes ab circuit (crunches, planks, leg raises)

Diet – Week Plan (~2445 kcal – P:248 / C:182 / F:74)​

Post-workout: 25 g whey + 30 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 15 g ground almonds

Supplement Stack​

Morning (fasted): TUDCA, L-Carnitine
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
Evening: Berberine, Ashwagandha, Magnesium, Glycine

Current Protocol​

TRT: 125 mg Testosterone Cypionate / week
GH: 2 IU daily, morning fasted

@xyle9999 diet and weekly plan is outstanding and so is the supplements you are using. a lot of good quality micronutritions in there

 

[2Thick]

Daily Update – Day 2 Stabilization (10 November25)

Ciao guys,

I’m feeling much better today — I did 30 minutes of fasted cardio this morning, and I can really feel my energy coming back.
Later in the day, I hit a solid training session focused on controlled execution, full range of motion, and clean tempo.
Started with a short run to warm up, followed by a full back and shoulders workout, and finished with some core work.
Overall, energy and focus were great, and I had a strong pump on both the back and delts.

Cardio

Session type: Zwift – Low-intensity recovery ride
Duration: 31:36
Distance: 13.01 km
Avg Power: 134 W
Max Power: 893 W
Normalized Power: 186 W
Avg HR: 114 bpm
Max HR: 136 bpm
Cadence: 77 rpm (avg) / 100 rpm (max)
Calories: 243 kcal
Avg Speed: 24.7 km/h
Max Speed: 77.0 km/h
Elevation gain: 205 m

View attachment 33767

Weight Training​

Warm-up:

7 min treadmill run
Shoulder, elbow, and hip rotations
Light activation + 20 push-ups

Main session:

Pull-ups – 3 sets of 6 reps (bodyweight)
Barbell Rows – 2×12 pronated grip + 2×12 supinated grip
Wide-grip Lat Pulldown – 2×12
Close-grip Lat Pulldown – 2×12
Single-arm Seated Cable Row – 3×10 per side

Smith Machine Military Press – 4×10
Dumbbell Lateral Raises – 4×12
Rear Delt Cable Flys – 3×12
Core Finisher: 5 minutes ab circuit (crunches, planks, leg raises)

Diet – Week Plan (~2445 kcal – P:248 / C:182 / F:74)​

Post-workout: 25 g whey + 30 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 15 g ground almonds

Supplement Stack​

Morning (fasted): TUDCA, L-Carnitine
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
Evening: Berberine, Ashwagandha, Magnesium, Glycine

Current Protocol​

TRT: 125 mg Testosterone Cypionate / week
GH: 2 IU daily, morning fasted

Nice job with the growth hormone and TRT. @xyle9999 That goes well together. That's a nice little protocol and very mild.

 

[Ulter]

Daily Update – Day 2 Stabilization (10 November25)

Ciao guys,

I’m feeling much better today — I did 30 minutes of fasted cardio this morning, and I can really feel my energy coming back.
Later in the day, I hit a solid training session focused on controlled execution, full range of motion, and clean tempo.
Started with a short run to warm up, followed by a full back and shoulders workout, and finished with some core work.
Overall, energy and focus were great, and I had a strong pump on both the back and delts.

Cardio

Session type: Zwift – Low-intensity recovery ride
Duration: 31:36
Distance: 13.01 km
Avg Power: 134 W
Max Power: 893 W
Normalized Power: 186 W
Avg HR: 114 bpm
Max HR: 136 bpm
Cadence: 77 rpm (avg) / 100 rpm (max)
Calories: 243 kcal
Avg Speed: 24.7 km/h
Max Speed: 77.0 km/h
Elevation gain: 205 m

View attachment 33767

Weight Training​

Warm-up:

7 min treadmill run
Shoulder, elbow, and hip rotations
Light activation + 20 push-ups

Main session:

Pull-ups – 3 sets of 6 reps (bodyweight)
Barbell Rows – 2×12 pronated grip + 2×12 supinated grip
Wide-grip Lat Pulldown – 2×12
Close-grip Lat Pulldown – 2×12
Single-arm Seated Cable Row – 3×10 per side

Smith Machine Military Press – 4×10
Dumbbell Lateral Raises – 4×12
Rear Delt Cable Flys – 3×12
Core Finisher: 5 minutes ab circuit (crunches, planks, leg raises)

Diet – Week Plan (~2445 kcal – P:248 / C:182 / F:74)​

Post-workout: 25 g whey + 30 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 15 g ground almonds

Supplement Stack​

Morning (fasted): TUDCA, L-Carnitine
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
Evening: Berberine, Ashwagandha, Magnesium, Glycine

Current Protocol​

TRT: 125 mg Testosterone Cypionate / week
GH: 2 IU daily, morning fasted

nice work on the dinner. the protocol is on point. the 2iu's daily of hgh is perfect! you can even do 1iu @xyle9999

 

[CEO]

Daily Update – Day 2 Stabilization (10 November25)

Ciao guys,

I’m feeling much better today — I did 30 minutes of fasted cardio this morning, and I can really feel my energy coming back.
Later in the day, I hit a solid training session focused on controlled execution, full range of motion, and clean tempo.
Started with a short run to warm up, followed by a full back and shoulders workout, and finished with some core work.
Overall, energy and focus were great, and I had a strong pump on both the back and delts.

Cardio

Session type: Zwift – Low-intensity recovery ride
Duration: 31:36
Distance: 13.01 km
Avg Power: 134 W
Max Power: 893 W
Normalized Power: 186 W
Avg HR: 114 bpm
Max HR: 136 bpm
Cadence: 77 rpm (avg) / 100 rpm (max)
Calories: 243 kcal
Avg Speed: 24.7 km/h
Max Speed: 77.0 km/h
Elevation gain: 205 m

View attachment 33767

Weight Training​

Warm-up:

7 min treadmill run
Shoulder, elbow, and hip rotations
Light activation + 20 push-ups

Main session:

Pull-ups – 3 sets of 6 reps (bodyweight)
Barbell Rows – 2×12 pronated grip + 2×12 supinated grip
Wide-grip Lat Pulldown – 2×12
Close-grip Lat Pulldown – 2×12
Single-arm Seated Cable Row – 3×10 per side

Smith Machine Military Press – 4×10
Dumbbell Lateral Raises – 4×12
Rear Delt Cable Flys – 3×12
Core Finisher: 5 minutes ab circuit (crunches, planks, leg raises)

Diet – Week Plan (~2445 kcal – P:248 / C:182 / F:74)​

Post-workout: 25 g whey + 30 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 15 g ground almonds

Supplement Stack​

Morning (fasted): TUDCA, L-Carnitine
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
Evening: Berberine, Ashwagandha, Magnesium, Glycine

Current Protocol​

TRT: 125 mg Testosterone Cypionate / week
GH: 2 IU daily, morning fasted

@xyle9999 Bro is looking really good on this. I like the little game you play where you bicycle. That looks like a challenging workout. You certainly are pro on that the next Lance Armstrong if you ask me.

 

[ROIDDERS]

Daily Update – Day 2 Stabilization (10 November25)

Ciao guys,

I’m feeling much better today — I did 30 minutes of fasted cardio this morning, and I can really feel my energy coming back.
Later in the day, I hit a solid training session focused on controlled execution, full range of motion, and clean tempo.
Started with a short run to warm up, followed by a full back and shoulders workout, and finished with some core work.
Overall, energy and focus were great, and I had a strong pump on both the back and delts.

Cardio

Session type: Zwift – Low-intensity recovery ride
Duration: 31:36
Distance: 13.01 km
Avg Power: 134 W
Max Power: 893 W
Normalized Power: 186 W
Avg HR: 114 bpm
Max HR: 136 bpm
Cadence: 77 rpm (avg) / 100 rpm (max)
Calories: 243 kcal
Avg Speed: 24.7 km/h
Max Speed: 77.0 km/h
Elevation gain: 205 m

View attachment 33767

Weight Training​

Warm-up:

7 min treadmill run
Shoulder, elbow, and hip rotations
Light activation + 20 push-ups

Main session:

Pull-ups – 3 sets of 6 reps (bodyweight)
Barbell Rows – 2×12 pronated grip + 2×12 supinated grip
Wide-grip Lat Pulldown – 2×12
Close-grip Lat Pulldown – 2×12
Single-arm Seated Cable Row – 3×10 per side

Smith Machine Military Press – 4×10
Dumbbell Lateral Raises – 4×12
Rear Delt Cable Flys – 3×12
Core Finisher: 5 minutes ab circuit (crunches, planks, leg raises)

Diet – Week Plan (~2445 kcal – P:248 / C:182 / F:74)​

Post-workout: 25 g whey + 30 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 15 g ground almonds

Supplement Stack​

Morning (fasted): TUDCA, L-Carnitine
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
Evening: Berberine, Ashwagandha, Magnesium, Glycine

Current Protocol​

TRT: 125 mg Testosterone Cypionate / week
GH: 2 IU daily, morning fasted

You are an absolute machine. Nice job also with the supplements. You don't see too many people pounding away at the creatine, but it's very beneficial and very cheap. @xyle9999

 

[GHgut4life]

Hi Bros thanks for the comment, as I had make like 2 weeks with not so healthy food I will keep few day the carbs like that

gotta get carbs up though imo

 

[RoySimpson]

Daily Update – Day 2 Stabilization (10 November25)

Ciao guys,

I’m feeling much better today — I did 30 minutes of fasted cardio this morning, and I can really feel my energy coming back.
Later in the day, I hit a solid training session focused on controlled execution, full range of motion, and clean tempo.
Started with a short run to warm up, followed by a full back and shoulders workout, and finished with some core work.
Overall, energy and focus were great, and I had a strong pump on both the back and delts.

Cardio

Session type: Zwift – Low-intensity recovery ride
Duration: 31:36
Distance: 13.01 km
Avg Power: 134 W
Max Power: 893 W
Normalized Power: 186 W
Avg HR: 114 bpm
Max HR: 136 bpm
Cadence: 77 rpm (avg) / 100 rpm (max)
Calories: 243 kcal
Avg Speed: 24.7 km/h
Max Speed: 77.0 km/h
Elevation gain: 205 m

View attachment 33767

Weight Training​

Warm-up:

7 min treadmill run
Shoulder, elbow, and hip rotations
Light activation + 20 push-ups

Main session:

Pull-ups – 3 sets of 6 reps (bodyweight)
Barbell Rows – 2×12 pronated grip + 2×12 supinated grip
Wide-grip Lat Pulldown – 2×12
Close-grip Lat Pulldown – 2×12
Single-arm Seated Cable Row – 3×10 per side

Smith Machine Military Press – 4×10
Dumbbell Lateral Raises – 4×12
Rear Delt Cable Flys – 3×12
Core Finisher: 5 minutes ab circuit (crunches, planks, leg raises)

Diet – Week Plan (~2445 kcal – P:248 / C:182 / F:74)​

Post-workout: 25 g whey + 30 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 30 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Evening snack: 50 g whey, 150 ml almond milk, 15 g ground almonds

Supplement Stack​

Morning (fasted): TUDCA, L-Carnitine
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
Evening: Berberine, Ashwagandha, Magnesium, Glycine

Current Protocol​

TRT: 125 mg Testosterone Cypionate / week
GH: 2 IU daily, morning fasted

@xyle9999 awesome work on this log right here!

 

[xyle9999]

Fasted cardio looks good

Thanks bros

 

[xyle9999]

@xyle9999 diet and weekly plan is outstanding and so is the supplements you are using. a lot of good quality micronutritions in there

Thanks bros

 

[xyle9999]

Nice job with the growth hormone and TRT. @xyle9999 That goes well together. That's a nice little protocol and very mild.

Thans bros, yes when I'm not on cycle I like this protocol for healthy purpose

 

[xyle9999]

@xyle9999 Bro is looking really good on this. I like the little game you play where you bicycle. That looks like a challenging workout. You certainly are pro on that the next Lance Armstrong if you ask me.

I love Lance!

But I'm far of the performance of Pro on cycling but I love doing this so I still progressing so compete against myself

 

[CEO]

I love Lance!

But I'm far of the performance of Pro on cycling but I love doing this so I still progressing so compete against myself

bros lance hardcore yeah

 

[2Thick]

Thans bros, yes when I'm not on cycle I like this protocol for healthy purpose

Healthy protocol sounds good.

 

[xyle9999]

Ciao guys,

Just wanted to give you all a quick update since I haven’t posted for about a week.

To be honest, the last few weeks haven’t been my best. I wasn’t feeling great physically or mentally — low energy, some fatigue, and my routine slipped a bit with training and diet. I also had a few days where I ate pretty badly, and mentally it was just harder to stay focused.

But this past week things finally started to turn around.

I got my energy back, started sleeping better, and got back into a much more stable routine. I trained 5 times, did around 30 minutes of Zone 2 cardio every day, and even restarted running on the treadmill — which actually feels great and helps me mentally a lot. I also added some stretching, yoga, and foam rolling every day, which has made a big difference.

Diet-wise, I went back to a clean 2300 kcal plan and my weight came back down to where it was before my bad weeks. I still feel like my waist isn’t as tight as I’d like, but I know it’s just a matter of consistency now. The definition will come back in the next 1–2 weeks.

Going forward, the plan is simple:

• 30 min fasted Zone 2 every morning
• 20 minutes treadmill at lunch
• 5-day training split (chest / back / shoulders / legs / arms)
• 2300 kcal daily, with a higher-carb refeed on Saturdays
• Daily mobility, stretching, foam roller
• TRT 125 mg/week + 2 IU GH every morning
• Still finishing one more week of low-dose HCG to support recovery

I feel back on track now, motivated again, and ready to push consistently.

No crazy intensity — just clean execution, good tempo, and building momentum day after day.

Hope you guys are all doing well and smashing your training and diet too.

 

[GHgut4life]

Ciao guys,

Just wanted to give you all a quick update since I haven’t posted for about a week.

To be honest, the last few weeks haven’t been my best. I wasn’t feeling great physically or mentally — low energy, some fatigue, and my routine slipped a bit with training and diet. I also had a few days where I ate pretty badly, and mentally it was just harder to stay focused.

But this past week things finally started to turn around.

I got my energy back, started sleeping better, and got back into a much more stable routine. I trained 5 times, did around 30 minutes of Zone 2 cardio every day, and even restarted running on the treadmill — which actually feels great and helps me mentally a lot. I also added some stretching, yoga, and foam rolling every day, which has made a big difference.

Diet-wise, I went back to a clean 2300 kcal plan and my weight came back down to where it was before my bad weeks. I still feel like my waist isn’t as tight as I’d like, but I know it’s just a matter of consistency now. The definition will come back in the next 1–2 weeks.

Going forward, the plan is simple:

• 30 min fasted Zone 2 every morning
• 20 minutes treadmill at lunch
• 5-day training split (chest / back / shoulders / legs / arms)
• 2300 kcal daily, with a higher-carb refeed on Saturdays
• Daily mobility, stretching, foam roller
• TRT 125 mg/week + 2 IU GH every morning
• Still finishing one more week of low-dose HCG to support recovery

I feel back on track now, motivated again, and ready to push consistently.

No crazy intensity — just clean execution, good tempo, and building momentum day after day.

Hope you guys are all doing well and smashing your training and diet too.

good to see you back brother
you going to get updates up again?
mentally what is the problem?
@xyle9999

 

[SteveSmi]

Ciao guys,

Just wanted to give you all a quick update since I haven’t posted for about a week.

To be honest, the last few weeks haven’t been my best. I wasn’t feeling great physically or mentally — low energy, some fatigue, and my routine slipped a bit with training and diet. I also had a few days where I ate pretty badly, and mentally it was just harder to stay focused.

But this past week things finally started to turn around.

I got my energy back, started sleeping better, and got back into a much more stable routine. I trained 5 times, did around 30 minutes of Zone 2 cardio every day, and even restarted running on the treadmill — which actually feels great and helps me mentally a lot. I also added some stretching, yoga, and foam rolling every day, which has made a big difference.

Diet-wise, I went back to a clean 2300 kcal plan and my weight came back down to where it was before my bad weeks. I still feel like my waist isn’t as tight as I’d like, but I know it’s just a matter of consistency now. The definition will come back in the next 1–2 weeks.

Going forward, the plan is simple:

• 30 min fasted Zone 2 every morning
• 20 minutes treadmill at lunch
• 5-day training split (chest / back / shoulders / legs / arms)
• 2300 kcal daily, with a higher-carb refeed on Saturdays
• Daily mobility, stretching, foam roller
• TRT 125 mg/week + 2 IU GH every morning
• Still finishing one more week of low-dose HCG to support recovery

I feel back on track now, motivated again, and ready to push consistently.

No crazy intensity — just clean execution, good tempo, and building momentum day after day.

Hope you guys are all doing well and smashing your training and diet too.

@xyle9999 great job man this is a great workout. You're doing 30 minutes of fasted and then you're doing the treadmill as well. That's really strong.

 

[ROIDDERS]

Ciao guys,

Just wanted to give you all a quick update since I haven’t posted for about a week.

To be honest, the last few weeks haven’t been my best. I wasn’t feeling great physically or mentally — low energy, some fatigue, and my routine slipped a bit with training and diet. I also had a few days where I ate pretty badly, and mentally it was just harder to stay focused.

But this past week things finally started to turn around.

I got my energy back, started sleeping better, and got back into a much more stable routine. I trained 5 times, did around 30 minutes of Zone 2 cardio every day, and even restarted running on the treadmill — which actually feels great and helps me mentally a lot. I also added some stretching, yoga, and foam rolling every day, which has made a big difference.

Diet-wise, I went back to a clean 2300 kcal plan and my weight came back down to where it was before my bad weeks. I still feel like my waist isn’t as tight as I’d like, but I know it’s just a matter of consistency now. The definition will come back in the next 1–2 weeks.

Going forward, the plan is simple:

• 30 min fasted Zone 2 every morning
• 20 minutes treadmill at lunch
• 5-day training split (chest / back / shoulders / legs / arms)
• 2300 kcal daily, with a higher-carb refeed on Saturdays
• Daily mobility, stretching, foam roller
• TRT 125 mg/week + 2 IU GH every morning
• Still finishing one more week of low-dose HCG to support recovery

I feel back on track now, motivated again, and ready to push consistently.

No crazy intensity — just clean execution, good tempo, and building momentum day after day.

Hope you guys are all doing well and smashing your training and diet too.

Do you think your energy issues could have something to do with the colder weather? I'm sure it's starting to get super cold where you live. A lot of times that makes people depressed. @xyle9999

 

[2Thick]

Ciao guys,

Just wanted to give you all a quick update since I haven’t posted for about a week.

To be honest, the last few weeks haven’t been my best. I wasn’t feeling great physically or mentally — low energy, some fatigue, and my routine slipped a bit with training and diet. I also had a few days where I ate pretty badly, and mentally it was just harder to stay focused.

But this past week things finally started to turn around.

I got my energy back, started sleeping better, and got back into a much more stable routine. I trained 5 times, did around 30 minutes of Zone 2 cardio every day, and even restarted running on the treadmill — which actually feels great and helps me mentally a lot. I also added some stretching, yoga, and foam rolling every day, which has made a big difference.

Diet-wise, I went back to a clean 2300 kcal plan and my weight came back down to where it was before my bad weeks. I still feel like my waist isn’t as tight as I’d like, but I know it’s just a matter of consistency now. The definition will come back in the next 1–2 weeks.

Going forward, the plan is simple:

• 30 min fasted Zone 2 every morning
• 20 minutes treadmill at lunch
• 5-day training split (chest / back / shoulders / legs / arms)
• 2300 kcal daily, with a higher-carb refeed on Saturdays
• Daily mobility, stretching, foam roller
• TRT 125 mg/week + 2 IU GH every morning
• Still finishing one more week of low-dose HCG to support recovery

I feel back on track now, motivated again, and ready to push consistently.

No crazy intensity — just clean execution, good tempo, and building momentum day after day.

Hope you guys are all doing well and smashing your training and diet too.

Hopefully your energy can stay strong over the next couple of weeks. @xyle9999 Sounds like adding the stretching and yoga is a great idea. The foam rolling does help a lot.

 

[xyle9999]

good to see you back brother
you going to get updates up again?
mentally what is the problem?
@xyle9999

Thanks for the message bros

Yes sure I will restart the daily update

Not sure exactly what was the cause of mental, illness was really tired with lack of energy and little bit anxiety, so I'm thinking is maybe a sum of multiple things like heavy gear cycle, overtraining and the beginning of winter with really night morning and early evening night

 

[xyle9999]

@xyle9999 great job man this is a great workout. You're doing 30 minutes of fasted and then you're doing the treadmill as well. That's really strong.

Yes I m thinking to split more like not doing long cardio daily but splitting between light cycle morning fasted and light running before lunch