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

[ROIDDERS]

the cardio is on point. always can depend on you to show some amazing distance. 29km is amazing in an hour! @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

 

[CEO]

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

bros outstanding job on this @xyle9999 the food looking good. i got mad love for it

 

[xyle9999]

best cardio brother and i see protein can go up though

Yes I increase all is bulking time

 

[xyle9999]

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

Thanks bro

 

[xyle9999]

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

Thanks bro

 

[xyle9999]

Two key words here are 'squeeze and stretch'

Yes try to really put the execution and lift smarter, not sure is it yet but I improve every week

 

[xyle9999]

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

Ho Yes every day fresh vegetables

 

[xyle9999]

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

Yes I will say my sleep is better I'm around 7h in average but I need to still work to add like half hour, but I have the habit to wake up very early morning so work still in progress

 

[xyle9999]

the cardio is on point. always can depend on you to show some amazing distance. 29km is amazing in an hour! @xyle9999

Thanks bros, now that I started since one month to structure my training in cycle too I see already some progress so I think I will have all the winter to train correctly and I will be ready better than ever for next season

 

[xyle9999]

bros outstanding job on this @xyle9999 the food looking good. i got mad love for it

Thanks bros

 

[xyle9999]

Daily Update – Day 20 Bulk (27 September 25)

Ciao guys,

I hope everyone is doing well and that you all kicked off and enjoyed your weekend. On my side, everything’s going great – today I managed to get in 3 training sessions, and I really enjoyed my afternoon outdoor ride.

The temperatures are starting to drop here, around 14°C (57°F), so layering up is becoming necessary. But honestly, I love autumn around here – surrounded by trees and fields, the colors are starting to shift into those deep browns, yellows, and reds. ?

Sorry, no pictures today since I had gloves on and my phone tucked under a layer, but I’ll definitely share some shots in the coming days.


CARDIO

​

Training Recap – Double Ride Day​

Morning Session – Zwift Recovery Ride (30 min)
Duration: 30:07
Distance: 12.04 km
Avg Power: 116 W
NP: 138 W
Avg HR: 111 bpm (max 127 bpm)
Cadence: 82 rpm
Calories: 200

? A light recovery spin to get the legs moving, low HR and smooth cadence. Perfect way to prepare for the afternoon ride.

Afternoon Session – Outdoor Road Ride (1h30)
Duration: 1:38:02 (1:37 moving time)
Distance: 40.39 km
Avg Speed: 24.7 km/h (max 62.8 km/h)
Avg Power: 161 W
NP: 189 W (~75% FTP, 251 W FTP est.)
Avg HR: 119 bpm (max 140 bpm)
Elevation Gain: 517 m
Calories: ~1,088 kcal burned

Time in Zones (HR & Power):
Z2 Endurance: ~64%
Z3 Tempo: ~16%
Z4 Threshold: ~12%
Small portion VO2 work (~5%)
​

Weight training​

Warmup incline walk (10% 5km/h)
Smith Machine Shoulder Press
3 sets: 41 kg × 10, 44 kg × 10, 50 kg × 8 (PR on the last set)
Great strength progression, keeping form tight with controlled reps.

Single-Arm Lateral Raises (on bench)
3 sets: 20 reps × 5.5 kg each arm
Solid pump, keeping high volume for delts.

Cable Lateral Raises (low pulley)
3 sets: 10 reps × 9.5 kg
Focused on stretch and full ROM.

JM Press
3 sets: 8–12 reps × 60 kg
Consistent across all sets, solid triceps and pressing work.

Superset – Preacher Curl (EZ bar) + Cable Triceps Extensions
Preacher Curl: 3 sets of 12 reps × 24 kg
Triceps Cable Pushdowns: 3 sets of 10 reps × 27.5 kg
Both done heavy, keeping arms under tension.

Superset – Incline DB Curls + Rope Pushdowns (Rest-Pause)
Incline Curls: 3 sets of 8 reps × 27 kg
Rope Pushdowns: 3 sets of 20 reps × 41 kg (rest-pause finish)
Arms fully destroyed, insane pump to close the session.​

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]

Yes I increase all is bulking time

bulking coming brother ?

 

[2Thick]

Ho Yes every day fresh vegetables

fresh veggies is A+

 

[ROIDDERS]

Thanks bros, now that I started since one month to structure my training in cycle too I see already some progress so I think I will have all the winter to train correctly and I will be ready better than ever for next season

great work on this. yes you are seeing progress!

 

[RoySimpson]

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 Supps & diet is on point!

 

[Noah Wixx]

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

Cardio looks intense

 

[xyle9999]

bulking coming brother ?

Yes my weight is increasing

 

[GHgut4life]

Yes my weight is increasing

thats a good one then brother

 

[xyle9999]

Daily Update – Day 22 Bulk (29 September 25)

Hey guys,

Hope everyone’s doing well and crushing it in training ??

Here we go — kicking off the 4th week of my bulk, and honestly I can really see my body changing. I’m giving it everything and it feels amazing! Last week I think I pushed the calories a bit too high, since the weight went up a little too fast, so this week I’ll slightly dial things back. Nothing crazy, just a small adjustment to keep the progress clean and steady. ?


CARDIO

Fasted AM Strength Ride – Recap​

Duration: 55:21
Distance: 24.7 km
Calories burned: 431 kcal

Power:
Avg: 136 W
Max: 194 W
20-min avg: 157 W
NP: 161 W
Work: 452 kJ

Heart Rate:
Avg: 113 bpm
Max: 130 bpm

Cadence:
Avg: 75 rpm (deliberately low for strength focus)
Max: 129 rpm

Speed:
Avg: 26.8 km/h
Max: 61.0 km/h
Elevation Gain: 242 m

Weight training​

Warmup incline walk (10% 5km/h)

1. V-Bar Lat Pulldowns
15 reps × 90.5 kg
12 reps × 90.5 kg
12 reps × 90.5 kg

2. Unilateral Low Pulley Rows
3 × 10 reps × 50 kg each arm

3. Dumbbell Rows (elbows out, on bench)
12 reps × 50 kg
12 reps × 60 kg
12 reps × 70 kg

4. Superset (4 rounds)
Rear Delt DB Lateral Raises (chest-supported, tempo 3.0.3.0): 12 reps × 14 kg
Incline DB Curls: 20 reps × 27 kg (using rest-pause to finish the set)
Finisher ABS

Shape

Diet​

(≈ 2800 kcal – P: 200 g / C: 305 g / F: 83 g)​

Post-workout: 25 g whey isolate + 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 breast (cooked), 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 (cooked), 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil

Evening snack: 30 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

 

[ballin2504]

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 will be right update as always, brother you always have top-notch details in your wall. I love to see it. That’s why you’re on the next level. Keep it up.