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.