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

[Noah Wixx]

Daily Update – Day 15 Bulk (22 September 25)


Hello Gym Bros,

Hope everyone’s doing well! And that everybody is ready for a new and fresh week!


CARDIO

This morning I did a submaximal strength session on the bike, fasted. The workout was structured around 6 × (4 min Zone 3 @ 60 rpm + 1 min Zone 2 @ 120 rpm + 3 min recovery), which really targets muscular strength and endurance.

Key Stats:

Duration: 1h00
Average Power: 129 W
Normalized Power (NP): 156 W
Max Power: 197 W
Avg Cadence: 76 rpm (low cadence focus on strength work)
Total Elevation Gain: 427 m
Avg HR: 114 bpm / Max HR: 130 bpm
Calories burned: ~445 kcal

Analysis:

The session felt solid. Power numbers were stable, with NP showing the real effort behind the intervals. The cadence work (60 rpm strength vs. 120 rpm neuromuscular) was very effective and pushed both muscular recruitment and efficiency. Heart rate stayed under good control, which shows the aerobic system is well-managed even under higher torque.

Overall, it was a quality strength endurance session — not too intense, but perfectly placed for building cycling-specific force that translates well into climbs and long efforts.


Weight training

Pull Day – Back, Rear Delts & Biceps​

Warmup incline walk (10% 5km/h)

1) V-handle Lat Pulldown — 3 sets (2’ rest)

15 reps × 86 kg
12 reps × 90.5 kg
15 reps × 90.5 kg
Notes: beat the planned reps—great top-end endurance.

2) Unilateral Low Cable Row — 3 sets (2’ rest)

10 reps × 41 kg
10 reps × 45.5 kg
10 reps × 50 kg
Cue: “crazy squeeze” on each rep—full scap retraction.


3) DB Row (elbow-out) on Bench — 3 sets (2’ rest)

12 reps × 48 kg
12 reps × 48 kg
12 reps × 50 kg

Coach’s cue: if the machine feels better it’s fine, but priority is hitting back thickness.

4) Superset × 4 rounds

Chest-supported Rear Delt DB Raises — 12 reps × (tempo 3-0-3-0)
Incline DB Curls — 20 reps × 22 kg (use ~10RM and finish with rest-pauses)

Finisher 10 minutes abs
Monday shapes'
View attachment 32189View attachment 32190View attachment 32191

Diet​

Post-workout: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 150 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 ≈ 3000kcal – Protein: 220 g / Carbs: 355g / 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

Very solid update and killing it as always

 

[GHgut4life]

thanks bros but I'm not so much lean now as I eat more but I try to keep it

you eat more but you look amazing brother
Anabolex family loves you

 

[xyle9999]

Very solid update and killing it as always

Thanks bros yeah still pushing hard

 

[xyle9999]

you eat more but you look amazing brother
Anabolex family loves you

Thanks bros yes is good I eat more but on controlled bulk I check weekly my waist size and is not increasing so that's good

 

[GHgut4life]

Thanks bros yes is good I eat more but on controlled bulk I check weekly my waist size and is not increasing so that's good

you are lean, a bit of a controlled bulk is good brother
even more carbs and protein

 

[BodyMonster34]

now 3 times a week I eat red meat

bro i eat it with every meal

 

[CEO]

thanks bros appreciated,

bros ABX family respect

 

[xyle9999]

you are lean, a bit of a controlled bulk is good brother
even more carbs and protein

thanks bros I started since today to increase protein and carbs again

 

[xyle9999]

Daily Update – Day 17 Bulk (24 September 25)


Ciao guys, hope everyone’s doing well!

We’re right in the middle of my 3rd week of bulking and everything is going smoothly. The weight is going up as planned, and I can definitely feel the compounds starting to kick in — energy is high and I’ve been hitting new PRs while pushing hard in every training session. I’m giving it 100% at the gym, but also staying consistent with recovery: I never skip my foam rolling, stretching, and yoga sessions. They really make a difference!


CARDIO

This morning I did a 1-hour recovery ride to keep the legs moving and promote recovery while staying in the aerobic base zone. I focused on maintaining a steady cadence and keeping the heart rate low, which felt great for flushing out fatigue.


Ride Stats:
Duration: 1h00
Distance / Speed: Avg. speed 29.5 km/h, max speed 63.2 km/h
Power: Avg. 131 W, NP 148 W, peak power 470 W
Cadence: Avg. 84 rpm, max 101 rpm
Heart Rate: Avg. 111 bpm, max 131 bpm
Calories burned: 454 kcal
Elevation gain: 158 m


Training Effect: Aerobic base (2.2) – perfect for recovery, with no anaerobic load.

Weight training​

LEG​

Warmup incline walk (10% 5km/h)

Barbell Squat – 3 sets
60 kg × 8 reps
80 kg × 8 reps
90 kg × 8 reps (PR)

Smith Machine Lateral Step-Ups – 3 sets
20 kg × 8 reps (each set)

Superset (3 rounds):
Leg Extension – 36 kg × 10 reps, with slow tempo (5.0.5.0)
Walking Lunges with Dumbbells – 26 kg × 20 reps

Smith Machine Calf Raises – 4 sets
150 kg × 15 reps
150 kg × 12 reps
160 kg × 12 reps
160 kg × 12 reps (PR, target was 8)

Finished 10 minutes abs

Diet​

Daily Diet (≈ 2786 kcal – P: 234 g / C: 316 g / F: 76 g)
Post-cardio: 20 g whey isolate, 40 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, 50 g avocado, 60 g unsweetened applesauce
Lunch: 200 g chicken breast (cooked), 350 g potatoes (cooked), 150 g green vegetables, 15 g olive oil
Post-cardio snack: 120 g egg whites, 50 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish (cooked), 400 g potatoes (cooked), 150 g green vegetables, 20 g olive oil
Evening snack: 20 g whey isolate, 150 ml unsweetened almond milk, 10 g ground almonds


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

 

[Tiger Salman Khan]

Daily Update – Day 17 Bulk (24 September 25)


Ciao guys, hope everyone’s doing well!

We’re right in the middle of my 3rd week of bulking and everything is going smoothly. The weight is going up as planned, and I can definitely feel the compounds starting to kick in — energy is high and I’ve been hitting new PRs while pushing hard in every training session. I’m giving it 100% at the gym, but also staying consistent with recovery: I never skip my foam rolling, stretching, and yoga sessions. They really make a difference!


CARDIO

This morning I did a 1-hour recovery ride to keep the legs moving and promote recovery while staying in the aerobic base zone. I focused on maintaining a steady cadence and keeping the heart rate low, which felt great for flushing out fatigue.


Ride Stats:
Duration: 1h00
Distance / Speed: Avg. speed 29.5 km/h, max speed 63.2 km/h
Power: Avg. 131 W, NP 148 W, peak power 470 W
Cadence: Avg. 84 rpm, max 101 rpm
Heart Rate: Avg. 111 bpm, max 131 bpm
Calories burned: 454 kcal
Elevation gain: 158 m


Training Effect: Aerobic base (2.2) – perfect for recovery, with no anaerobic load.

Weight training​

LEG​

Warmup incline walk (10% 5km/h)

Barbell Squat – 3 sets
60 kg × 8 reps
80 kg × 8 reps
90 kg × 8 reps (PR)

Smith Machine Lateral Step-Ups – 3 sets
20 kg × 8 reps (each set)

Superset (3 rounds):
Leg Extension – 36 kg × 10 reps, with slow tempo (5.0.5.0)
Walking Lunges with Dumbbells – 26 kg × 20 reps

Smith Machine Calf Raises – 4 sets
150 kg × 15 reps
150 kg × 12 reps
160 kg × 12 reps
160 kg × 12 reps (PR, target was 8)

Finished 10 minutes abs

Diet​

Daily Diet (≈ 2786 kcal – P: 234 g / C: 316 g / F: 76 g)
Post-cardio: 20 g whey isolate, 40 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, 50 g avocado, 60 g unsweetened applesauce
Lunch: 200 g chicken breast (cooked), 350 g potatoes (cooked), 150 g green vegetables, 15 g olive oil
Post-cardio snack: 120 g egg whites, 50 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish (cooked), 400 g potatoes (cooked), 150 g green vegetables, 20 g olive oil
Evening snack: 20 g whey isolate, 150 ml unsweetened almond milk, 10 g ground almonds


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

@xyle9999 Good to see things are smooth.......

 

[GHgut4life]

Daily Update – Day 17 Bulk (24 September 25)


Ciao guys, hope everyone’s doing well!

We’re right in the middle of my 3rd week of bulking and everything is going smoothly. The weight is going up as planned, and I can definitely feel the compounds starting to kick in — energy is high and I’ve been hitting new PRs while pushing hard in every training session. I’m giving it 100% at the gym, but also staying consistent with recovery: I never skip my foam rolling, stretching, and yoga sessions. They really make a difference!


CARDIO

This morning I did a 1-hour recovery ride to keep the legs moving and promote recovery while staying in the aerobic base zone. I focused on maintaining a steady cadence and keeping the heart rate low, which felt great for flushing out fatigue.


Ride Stats:
Duration: 1h00
Distance / Speed: Avg. speed 29.5 km/h, max speed 63.2 km/h
Power: Avg. 131 W, NP 148 W, peak power 470 W
Cadence: Avg. 84 rpm, max 101 rpm
Heart Rate: Avg. 111 bpm, max 131 bpm
Calories burned: 454 kcal
Elevation gain: 158 m


Training Effect: Aerobic base (2.2) – perfect for recovery, with no anaerobic load.

Weight training​

LEG​

Warmup incline walk (10% 5km/h)

Barbell Squat – 3 sets
60 kg × 8 reps
80 kg × 8 reps
90 kg × 8 reps (PR)

Smith Machine Lateral Step-Ups – 3 sets
20 kg × 8 reps (each set)

Superset (3 rounds):
Leg Extension – 36 kg × 10 reps, with slow tempo (5.0.5.0)
Walking Lunges with Dumbbells – 26 kg × 20 reps

Smith Machine Calf Raises – 4 sets
150 kg × 15 reps
150 kg × 12 reps
160 kg × 12 reps
160 kg × 12 reps (PR, target was 8)

Finished 10 minutes abs

Diet​

Daily Diet (≈ 2786 kcal – P: 234 g / C: 316 g / F: 76 g)
Post-cardio: 20 g whey isolate, 40 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, 50 g avocado, 60 g unsweetened applesauce
Lunch: 200 g chicken breast (cooked), 350 g potatoes (cooked), 150 g green vegetables, 15 g olive oil
Post-cardio snack: 120 g egg whites, 50 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish (cooked), 400 g potatoes (cooked), 150 g green vegetables, 20 g olive oil
Evening snack: 20 g whey isolate, 150 ml unsweetened almond milk, 10 g ground almonds


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

stacking it high and strong brother

 

[xyle9999]

Daily Update – Day 18 Bulk (25 September 25)


Hello guys, hope everyone is doing well! Still going full throttle with this bulk — I’m starting to see my body changing, the scale is moving up steadily, and I’m sticking to my diet and training 100%. I’ve even added a bit more protein and carbs to keep fueling the progress.


CARDIO

Fasted AM Ride with 6 Sprints – Recap

This morning I trained fasted on the bike and included 6 sprint efforts during the ride.

Duration: 1h15
Distance: 33.5 km
Calories burned: 557 kcal
Power: 129 W average | 908 W max | 145 W (20-min max) | 181 W normalized
Heart rate: 115 bpm average | 146 bpm max
Cadence: 80 rpm average | 125 rpm max
Elevation gain: 282 m
Speed: 26.8 km/h average | 55.1 km/h max

The session felt solid — the sprints added good intensity on top of the endurance base work. HR stayed controlled overall, but I was able to push high during the accelerations. Great mix of aerobic and anaerobic stimulus while keeping the ride in a manageable zone.

Weight training
Warmup incline walk (10% 5km/h)

Training Recap – Back & Hamstrings (with PRs)​

Lying Leg Curl (Hamstrings)
• 3 sets: 20 reps × 27 kg, 28.5 kg, 29.5 kg
• Focused on controlled execution with rest-pause finish.

Romanian Deadlift with Barbell
• 3 sets of 8 reps: 50 kg, 50 kg, 52 kg (PR at 52 kg )
• Tempo: 8.2.3.0 for strict eccentric and control.

Seated Row (Machine, Double Drop)
• 3 sets of 12 reps: 145 kg, 163 kg, 181 kg (PR at 181 kg )
• Intensity work with strong contraction and controlled drops.

Superset: Pullover (Unilateral) + High Pulley Row with Chest Support
• Pullover (unilateral): 3 × 10 reps @ 23 kg, 27.5 kg, 27.5 kg
• High pulley row: 3 × 10 reps @ 36.5 kg, 41 kg, 41 kg (PR at 41 kg )

Standing Calf Raises (at Leg Press)
• 3 sets of 10 reps: 150 kg, 160 kg, 170 kg (PR at 170 kg )
• Performed with full ROM and heavy loading.

Diet

Daily Diet (≈ 2900 kcal – P: 240 g / C: 324 g / F: 81g)

Post-workout: Whey isolate (20 g); Dextrin (40 g)
Breakfast: Egg whites (250 g); 1 whole egg; Rice flour (60 g); Ground almonds (15 g); Avocado (50 g); Unsweetened applesauce (60 g)
Lunch: red beaf 5% (200 g, cooked); Potatoes (350 g, cooked); Green vegetables (150 g); Olive oil (15 g)
Post-cardio snack: Egg whites (220 g); Rice flour (60 g); Unsweetened applesauce (60 g); Olive oil (10 g)
Dinner: White fish (200 g, cooked); Potatoes (400 g, cooked); Green vegetables (150 g); Olive oil (15 g)
Evening snack: Whey isolate (20 g); Unsweetened almond milk (150 ml); Ground almonds (10 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

 

[GHgut4life]

Daily Update – Day 18 Bulk (25 September 25)


Hello guys, hope everyone is doing well! Still going full throttle with this bulk — I’m starting to see my body changing, the scale is moving up steadily, and I’m sticking to my diet and training 100%. I’ve even added a bit more protein and carbs to keep fueling the progress.


CARDIO

Fasted AM Ride with 6 Sprints – Recap

This morning I trained fasted on the bike and included 6 sprint efforts during the ride.

Duration: 1h15
Distance: 33.5 km
Calories burned: 557 kcal
Power: 129 W average | 908 W max | 145 W (20-min max) | 181 W normalized
Heart rate: 115 bpm average | 146 bpm max
Cadence: 80 rpm average | 125 rpm max
Elevation gain: 282 m
Speed: 26.8 km/h average | 55.1 km/h max

The session felt solid — the sprints added good intensity on top of the endurance base work. HR stayed controlled overall, but I was able to push high during the accelerations. Great mix of aerobic and anaerobic stimulus while keeping the ride in a manageable zone.

Weight training
Warmup incline walk (10% 5km/h)

Training Recap – Back & Hamstrings (with PRs)​

Lying Leg Curl (Hamstrings)
• 3 sets: 20 reps × 27 kg, 28.5 kg, 29.5 kg
• Focused on controlled execution with rest-pause finish.

Romanian Deadlift with Barbell
• 3 sets of 8 reps: 50 kg, 50 kg, 52 kg (PR at 52 kg )
• Tempo: 8.2.3.0 for strict eccentric and control.

Seated Row (Machine, Double Drop)
• 3 sets of 12 reps: 145 kg, 163 kg, 181 kg (PR at 181 kg )
• Intensity work with strong contraction and controlled drops.

Superset: Pullover (Unilateral) + High Pulley Row with Chest Support
• Pullover (unilateral): 3 × 10 reps @ 23 kg, 27.5 kg, 27.5 kg
• High pulley row: 3 × 10 reps @ 36.5 kg, 41 kg, 41 kg (PR at 41 kg )

Standing Calf Raises (at Leg Press)
• 3 sets of 10 reps: 150 kg, 160 kg, 170 kg (PR at 170 kg )
• Performed with full ROM and heavy loading.

Diet

Daily Diet (≈ 2900 kcal – P: 240 g / C: 324 g / F: 81g)

Post-workout: Whey isolate (20 g); Dextrin (40 g)
Breakfast: Egg whites (250 g); 1 whole egg; Rice flour (60 g); Ground almonds (15 g); Avocado (50 g); Unsweetened applesauce (60 g)
Lunch: red beaf 5% (200 g, cooked); Potatoes (350 g, cooked); Green vegetables (150 g); Olive oil (15 g)
Post-cardio snack: Egg whites (220 g); Rice flour (60 g); Unsweetened applesauce (60 g); Olive oil (10 g)
Dinner: White fish (200 g, cooked); Potatoes (400 g, cooked); Green vegetables (150 g); Olive oil (15 g)
Evening snack: Whey isolate (20 g); Unsweetened almond milk (150 ml); Ground almonds (10 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

Good progress, scale is moving up and prs on rdl, rows, and calves show the bulk is working. Cardio and diet are both on point, fueling growth while keeping conditioning sharp brother

 

[xyle9999]

Daily Update – Day 19 Bulk (26 September 25)


Hello bodybuilders! Hope everyone is doing well and smashing their training, ready for the weekend. Just wrapped up the 3rd week of my bulk – everything is going great: weight is climbing, and I’ve been hitting new PRs.


Next week I’ll slightly reduce the loads and really focus on execution and form. This week was awesome for strength gains, but I believe dialing things back a bit and emphasizing perfect movement quality will be very beneficial for long-term progress.


CARDIO

PMA Training Session (Zwift – 1h workout with intervals)

Duration: 1h00’46
Distance: 28.7 km
Average Speed: 28.3 km/h
Max Speed: 51.8 km/h
Elevation Gain: 185 m

Power
Avg Power: 145 W
Max Power: 267 W
20-min Avg Power: 178 W
Normalized Power (NP): 174 W
Work: 532 kJ

Heart Rate
Avg HR: 124 bpm
Max HR: 148 bpm

Cadence
Avg Cadence: 83 rpm
Max Cadence: 108 rpm

Training Effect
Aerobic: 2.7 (Maintenance / Base work)
Anaerobic: 0.0 (No significant stimulus today, which is normal since focus was aerobic capacity with PMA)
Training Load: 68

Weight training​

Warmup incline walk (10% 5km/h)

Chest Day Recap​

Cable Fly (high pulley):
15 reps × 55 kg
12 reps × 73 kg
8 reps × 82 kg (PR on load at 8 reps)

Incline Smith Machine Bench Press (tempo 3-0-3-0):
3 × 8 reps @ 60, 80, 80 kg
8 reps × 84 kg (PR at controlled tempo)

Chest Press Machine:
8 reps × 70 kg
3 × 8 reps × 80 kg (heaviest consistent sets so far)

Incline Cable Fly (low pulley):
3 × 20 reps × 37 kg
Long sets focused on maximum chest pump & congestion.

Finisher 10 minutes asb

Diet​

Daily Diet Plan (~2786 kcal – P: 234 g / C: 316 g / F: 76 g)​

Post-cardio:
20 g whey isolate; 40 g dextrin
Breakfast:
250 g egg whites; 1 whole egg; 60 g rice flour; 15 g ground almonds; 50 g avocado; 60 g unsweetened applesauce
Lunch:
200 g cooked chicken breast; 300 g cooked potatoes; 150 g green vegetables; 15 g olive oil
Post-cardio snack:
220 g egg whites; 50 g rice flour; 60 g unsweetened applesauce
Dinner:
200 g cooked white fish; 300g cooked potatoes; 150 g green vegetables; 20 g olive oil
Evening snack:
20 g whey isolate; 150 ml unsweetened almond milk; 10 g ground almonds

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

 

[GHgut4life]

Daily Update – Day 19 Bulk (26 September 25)


Hello bodybuilders! Hope everyone is doing well and smashing their training, ready for the weekend. Just wrapped up the 3rd week of my bulk – everything is going great: weight is climbing, and I’ve been hitting new PRs.


Next week I’ll slightly reduce the loads and really focus on execution and form. This week was awesome for strength gains, but I believe dialing things back a bit and emphasizing perfect movement quality will be very beneficial for long-term progress.


CARDIO

PMA Training Session (Zwift – 1h workout with intervals)

Duration: 1h00’46
Distance: 28.7 km
Average Speed: 28.3 km/h
Max Speed: 51.8 km/h
Elevation Gain: 185 m

Power
Avg Power: 145 W
Max Power: 267 W
20-min Avg Power: 178 W
Normalized Power (NP): 174 W
Work: 532 kJ

Heart Rate
Avg HR: 124 bpm
Max HR: 148 bpm

Cadence
Avg Cadence: 83 rpm
Max Cadence: 108 rpm

Training Effect
Aerobic: 2.7 (Maintenance / Base work)
Anaerobic: 0.0 (No significant stimulus today, which is normal since focus was aerobic capacity with PMA)
Training Load: 68

Weight training​

Warmup incline walk (10% 5km/h)

Chest Day Recap​

Cable Fly (high pulley):
15 reps × 55 kg
12 reps × 73 kg
8 reps × 82 kg (PR on load at 8 reps)

Incline Smith Machine Bench Press (tempo 3-0-3-0):
3 × 8 reps @ 60, 80, 80 kg
8 reps × 84 kg (PR at controlled tempo)

Chest Press Machine:
8 reps × 70 kg
3 × 8 reps × 80 kg (heaviest consistent sets so far)

Incline Cable Fly (low pulley):
3 × 20 reps × 37 kg
Long sets focused on maximum chest pump & congestion.

Finisher 10 minutes asb

Diet​

Daily Diet Plan (~2786 kcal – P: 234 g / C: 316 g / F: 76 g)​

Post-cardio:
20 g whey isolate; 40 g dextrin
Breakfast:
250 g egg whites; 1 whole egg; 60 g rice flour; 15 g ground almonds; 50 g avocado; 60 g unsweetened applesauce
Lunch:
200 g cooked chicken breast; 300 g cooked potatoes; 150 g green vegetables; 15 g olive oil
Post-cardio snack:
220 g egg whites; 50 g rice flour; 60 g unsweetened applesauce
Dinner:
200 g cooked white fish; 300g cooked potatoes; 150 g green vegetables; 20 g olive oil
Evening snack:
20 g whey isolate; 150 ml unsweetened almond milk; 10 g ground almonds

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

best cardio brother and i see protein can go up though

 

[SteveSmi]

Daily Update – Day 19 Bulk (26 September 25)


Hello bodybuilders! Hope everyone is doing well and smashing their training, ready for the weekend. Just wrapped up the 3rd week of my bulk – everything is going great: weight is climbing, and I’ve been hitting new PRs.


Next week I’ll slightly reduce the loads and really focus on execution and form. This week was awesome for strength gains, but I believe dialing things back a bit and emphasizing perfect movement quality will be very beneficial for long-term progress.


CARDIO

PMA Training Session (Zwift – 1h workout with intervals)

Duration: 1h00’46
Distance: 28.7 km
Average Speed: 28.3 km/h
Max Speed: 51.8 km/h
Elevation Gain: 185 m

Power
Avg Power: 145 W
Max Power: 267 W
20-min Avg Power: 178 W
Normalized Power (NP): 174 W
Work: 532 kJ

Heart Rate
Avg HR: 124 bpm
Max HR: 148 bpm

Cadence
Avg Cadence: 83 rpm
Max Cadence: 108 rpm

Training Effect
Aerobic: 2.7 (Maintenance / Base work)
Anaerobic: 0.0 (No significant stimulus today, which is normal since focus was aerobic capacity with PMA)
Training Load: 68

Weight training​

Warmup incline walk (10% 5km/h)

Chest Day Recap​

Cable Fly (high pulley):
15 reps × 55 kg
12 reps × 73 kg
8 reps × 82 kg (PR on load at 8 reps)

Incline Smith Machine Bench Press (tempo 3-0-3-0):
3 × 8 reps @ 60, 80, 80 kg
8 reps × 84 kg (PR at controlled tempo)

Chest Press Machine:
8 reps × 70 kg
3 × 8 reps × 80 kg (heaviest consistent sets so far)

Incline Cable Fly (low pulley):
3 × 20 reps × 37 kg
Long sets focused on maximum chest pump & congestion.

Finisher 10 minutes asb

Diet​

Daily Diet Plan (~2786 kcal – P: 234 g / C: 316 g / F: 76 g)​

Post-cardio:
20 g whey isolate; 40 g dextrin
Breakfast:
250 g egg whites; 1 whole egg; 60 g rice flour; 15 g ground almonds; 50 g avocado; 60 g unsweetened applesauce
Lunch:
200 g cooked chicken breast; 300 g cooked potatoes; 150 g green vegetables; 15 g olive oil
Post-cardio snack:
220 g egg whites; 50 g rice flour; 60 g unsweetened applesauce
Dinner:
200 g cooked white fish; 300g cooked potatoes; 150 g green vegetables; 20 g olive oil
Evening snack:
20 g whey isolate; 150 ml unsweetened almond milk; 10 g ground almonds

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

@xyle9999 this is a great job. the supplements are on point. dinner and evening snack are A+

 

[BodyMonster34]

Daily Update – Day 19 Bulk (26 September 25)


Hello bodybuilders! Hope everyone is doing well and smashing their training, ready for the weekend. Just wrapped up the 3rd week of my bulk – everything is going great: weight is climbing, and I’ve been hitting new PRs.


Next week I’ll slightly reduce the loads and really focus on execution and form. This week was awesome for strength gains, but I believe dialing things back a bit and emphasizing perfect movement quality will be very beneficial for long-term progress.


CARDIO

PMA Training Session (Zwift – 1h workout with intervals)

Duration: 1h00’46
Distance: 28.7 km
Average Speed: 28.3 km/h
Max Speed: 51.8 km/h
Elevation Gain: 185 m

Power
Avg Power: 145 W
Max Power: 267 W
20-min Avg Power: 178 W
Normalized Power (NP): 174 W
Work: 532 kJ

Heart Rate
Avg HR: 124 bpm
Max HR: 148 bpm

Cadence
Avg Cadence: 83 rpm
Max Cadence: 108 rpm

Training Effect
Aerobic: 2.7 (Maintenance / Base work)
Anaerobic: 0.0 (No significant stimulus today, which is normal since focus was aerobic capacity with PMA)
Training Load: 68

Weight training​

Warmup incline walk (10% 5km/h)

Chest Day Recap​

Cable Fly (high pulley):
15 reps × 55 kg
12 reps × 73 kg
8 reps × 82 kg (PR on load at 8 reps)

Incline Smith Machine Bench Press (tempo 3-0-3-0):
3 × 8 reps @ 60, 80, 80 kg
8 reps × 84 kg (PR at controlled tempo)

Chest Press Machine:
8 reps × 70 kg
3 × 8 reps × 80 kg (heaviest consistent sets so far)

Incline Cable Fly (low pulley):
3 × 20 reps × 37 kg
Long sets focused on maximum chest pump & congestion.

Finisher 10 minutes asb

Diet​

Daily Diet Plan (~2786 kcal – P: 234 g / C: 316 g / F: 76 g)​

Post-cardio:
20 g whey isolate; 40 g dextrin
Breakfast:
250 g egg whites; 1 whole egg; 60 g rice flour; 15 g ground almonds; 50 g avocado; 60 g unsweetened applesauce
Lunch:
200 g cooked chicken breast; 300 g cooked potatoes; 150 g green vegetables; 15 g olive oil
Post-cardio snack:
220 g egg whites; 50 g rice flour; 60 g unsweetened applesauce
Dinner:
200 g cooked white fish; 300g cooked potatoes; 150 g green vegetables; 20 g olive oil
Evening snack:
20 g whey isolate; 150 ml unsweetened almond milk; 10 g ground almonds

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

bro this outstanding for sure @xyle9999 pumping some good food and fun. i like it

 

[Mobster]

Two key words here are 'squeeze and stretch'

 

[2Thick]

Daily Update – Day 19 Bulk (26 September 25)


Hello bodybuilders! Hope everyone is doing well and smashing their training, ready for the weekend. Just wrapped up the 3rd week of my bulk – everything is going great: weight is climbing, and I’ve been hitting new PRs.


Next week I’ll slightly reduce the loads and really focus on execution and form. This week was awesome for strength gains, but I believe dialing things back a bit and emphasizing perfect movement quality will be very beneficial for long-term progress.


CARDIO

PMA Training Session (Zwift – 1h workout with intervals)

Duration: 1h00’46
Distance: 28.7 km
Average Speed: 28.3 km/h
Max Speed: 51.8 km/h
Elevation Gain: 185 m

Power
Avg Power: 145 W
Max Power: 267 W
20-min Avg Power: 178 W
Normalized Power (NP): 174 W
Work: 532 kJ

Heart Rate
Avg HR: 124 bpm
Max HR: 148 bpm

Cadence
Avg Cadence: 83 rpm
Max Cadence: 108 rpm

Training Effect
Aerobic: 2.7 (Maintenance / Base work)
Anaerobic: 0.0 (No significant stimulus today, which is normal since focus was aerobic capacity with PMA)
Training Load: 68

Weight training​

Warmup incline walk (10% 5km/h)

Chest Day Recap​

Cable Fly (high pulley):
15 reps × 55 kg
12 reps × 73 kg
8 reps × 82 kg (PR on load at 8 reps)

Incline Smith Machine Bench Press (tempo 3-0-3-0):
3 × 8 reps @ 60, 80, 80 kg
8 reps × 84 kg (PR at controlled tempo)

Chest Press Machine:
8 reps × 70 kg
3 × 8 reps × 80 kg (heaviest consistent sets so far)

Incline Cable Fly (low pulley):
3 × 20 reps × 37 kg
Long sets focused on maximum chest pump & congestion.

Finisher 10 minutes asb

Diet​

Daily Diet Plan (~2786 kcal – P: 234 g / C: 316 g / F: 76 g)​

Post-cardio:
20 g whey isolate; 40 g dextrin
Breakfast:
250 g egg whites; 1 whole egg; 60 g rice flour; 15 g ground almonds; 50 g avocado; 60 g unsweetened applesauce
Lunch:
200 g cooked chicken breast; 300 g cooked potatoes; 150 g green vegetables; 15 g olive oil
Post-cardio snack:
220 g egg whites; 50 g rice flour; 60 g unsweetened applesauce
Dinner:
200 g cooked white fish; 300g cooked potatoes; 150 g green vegetables; 20 g olive oil
Evening snack:
20 g whey isolate; 150 ml unsweetened almond milk; 10 g ground almonds

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

this is a nice meal you put together. very solid job. and you even added the veggies too @xyle9999

 

[Ulter]

Daily Update – Day 19 Bulk (26 September 25)


Hello bodybuilders! Hope everyone is doing well and smashing their training, ready for the weekend. Just wrapped up the 3rd week of my bulk – everything is going great: weight is climbing, and I’ve been hitting new PRs.


Next week I’ll slightly reduce the loads and really focus on execution and form. This week was awesome for strength gains, but I believe dialing things back a bit and emphasizing perfect movement quality will be very beneficial for long-term progress.


CARDIO

PMA Training Session (Zwift – 1h workout with intervals)

Duration: 1h00’46
Distance: 28.7 km
Average Speed: 28.3 km/h
Max Speed: 51.8 km/h
Elevation Gain: 185 m

Power
Avg Power: 145 W
Max Power: 267 W
20-min Avg Power: 178 W
Normalized Power (NP): 174 W
Work: 532 kJ

Heart Rate
Avg HR: 124 bpm
Max HR: 148 bpm

Cadence
Avg Cadence: 83 rpm
Max Cadence: 108 rpm

Training Effect
Aerobic: 2.7 (Maintenance / Base work)
Anaerobic: 0.0 (No significant stimulus today, which is normal since focus was aerobic capacity with PMA)
Training Load: 68

Weight training​

Warmup incline walk (10% 5km/h)

Chest Day Recap​

Cable Fly (high pulley):
15 reps × 55 kg
12 reps × 73 kg
8 reps × 82 kg (PR on load at 8 reps)

Incline Smith Machine Bench Press (tempo 3-0-3-0):
3 × 8 reps @ 60, 80, 80 kg
8 reps × 84 kg (PR at controlled tempo)

Chest Press Machine:
8 reps × 70 kg
3 × 8 reps × 80 kg (heaviest consistent sets so far)

Incline Cable Fly (low pulley):
3 × 20 reps × 37 kg
Long sets focused on maximum chest pump & congestion.

Finisher 10 minutes asb

Diet​

Daily Diet Plan (~2786 kcal – P: 234 g / C: 316 g / F: 76 g)​

Post-cardio:
20 g whey isolate; 40 g dextrin
Breakfast:
250 g egg whites; 1 whole egg; 60 g rice flour; 15 g ground almonds; 50 g avocado; 60 g unsweetened applesauce
Lunch:
200 g cooked chicken breast; 300 g cooked potatoes; 150 g green vegetables; 15 g olive oil
Post-cardio snack:
220 g egg whites; 50 g rice flour; 60 g unsweetened applesauce
Dinner:
200 g cooked white fish; 300g cooked potatoes; 150 g green vegetables; 20 g olive oil
Evening snack:
20 g whey isolate; 150 ml unsweetened almond milk; 10 g ground almonds

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

@xyle9999 the supplements are on point. a lot of good things. you must sleep good on that !