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

[GHgut4life]

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
View attachment 32357View attachment 32358View attachment 32361View attachment 32359View attachment 32360

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

Good update brother, you’re sitting in a nice spot with strength holding steady and calories just high enough to drive changes without blowing out the waist. The diet is protein heavy and structured, that’s going to keep recovery locked in good.

 

[xyle9999]

@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.

Thanks bro

 

[xyle9999]

Good update brother, you’re sitting in a nice spot with strength holding steady and calories just high enough to drive changes without blowing out the waist. The diet is protein heavy and structured, that’s going to keep recovery locked in good.

Thanks bros I really checked weight daily but I keep now protein higher and fats stable just adjusting the carbons link to the weight I take

 

[xyle9999]

Daily Update – Day 23 Bulk (30 September 25)


CARDIO

PMA Training Session – Recap​

Duration: 1h05’02
Distance: 29.24 km
Calories burned: 517 kcal

Power
Average Power: 138 W
Max Power: 262 W
20-min Avg Power: 181 W
Normalized Power (NP): 172 W
Total Work: 541 kJ

Heart Rate
Average HR: 120 bpm
Max HR: 147 bpm

Cadence
Average Cadence: 83 rpm
Max Cadence: 103 rpm

Speed & Altitude
Average Speed: 27.0 km/h
Max Speed: 59.3 km/h
Elevation Gain: 218 m

Session Structure​

Warm-up:
8 min in Zone 1 (0–127 W)
7 min in Zone 2 (128–173 W)
Main Block (VO2max intervals):
3 × (1 min Zone i5: 270–284 W / 1 min Zone i3: 174–207 W)
5 min recovery in Zone i2 (128–173 W)
3 × (1 min Zone i5: 270–284 W / 1 min Zone i3: 174–207 W)
5 min recovery in Zone i2
3 × (1 min Zone i5: 270–284 W / 1 min Zone i3: 174–207 W)
Cool-down:
10 min Zone i2 (128–173 W)
7 min Zone i1 (0–127 W)
​

Weight training​

Warmup incline walk (10% 5km/h)
Dumbell Chest Fly
3 sets: 20 reps × 27–32 kg
Focus: volume and chest activation, staying 1 RIR (reps in reserve).

Smith Machine Decline Bench Press
3 sets: 12 reps × 60 kg (slow eccentric emphasis)

Incline Cable Fly (Low Pulley)
2 sets: 50 reps × 19 kg
Target: upper chest focus with long, high-rep sets to maximize pump.

Smith Machine Military Press (Shoulders)
3 sets: 8 reps × 40–46 kg
Focus: controlled amplitude and avoiding overstretch.

Low Pulley Lateral Raises
3 sets: 10 reps × 14 kg
Technique: double drop-set style, strict form, pushing intensity with possible wrist straps.

Skull Crushers (Decline Barbell)
3 sets: 10 reps × 30 kg
Performed to failure with rest-pause: stop 10 sec, then push for extra reps.​

Diet​

(≈ 2600 kcal – P: 200 g / C: 235 g / F: 83 g)​

Post-cardio:
25 g whey isolate + 20 g dextrin
Breakfast:
250 g egg whites, 1 whole egg, 40 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch:
200 g chicken breast, 200 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-cardio snack:
220 g egg whites, 30 g rice flour, 15 g olive oil
Dinner:
200 g white fish (cooked), 150 g basmati rice (cooked), 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​

 

[Tiger Salman Khan]

Daily Update – Day 23 Bulk (30 September 25)


CARDIO

PMA Training Session – Recap​

Duration: 1h05’02
Distance: 29.24 km
Calories burned: 517 kcal

Power
Average Power: 138 W
Max Power: 262 W
20-min Avg Power: 181 W
Normalized Power (NP): 172 W
Total Work: 541 kJ

Heart Rate
Average HR: 120 bpm
Max HR: 147 bpm

Cadence
Average Cadence: 83 rpm
Max Cadence: 103 rpm

Speed & Altitude
Average Speed: 27.0 km/h
Max Speed: 59.3 km/h
Elevation Gain: 218 m

​

Session Structure​

Warm-up:
8 min in Zone 1 (0–127 W)
7 min in Zone 2 (128–173 W)
Main Block (VO2max intervals):
3 × (1 min Zone i5: 270–284 W / 1 min Zone i3: 174–207 W)
5 min recovery in Zone i2 (128–173 W)
3 × (1 min Zone i5: 270–284 W / 1 min Zone i3: 174–207 W)
5 min recovery in Zone i2
3 × (1 min Zone i5: 270–284 W / 1 min Zone i3: 174–207 W)
Cool-down:
10 min Zone i2 (128–173 W)
7 min Zone i1 (0–127 W)
​

​

Weight training​

Warmup incline walk (10% 5km/h)
Dumbell Chest Fly
3 sets: 20 reps × 27–32 kg
Focus: volume and chest activation, staying 1 RIR (reps in reserve).

Smith Machine Decline Bench Press
3 sets: 12 reps × 60 kg (slow eccentric emphasis)

Incline Cable Fly (Low Pulley)
2 sets: 50 reps × 19 kg
Target: upper chest focus with long, high-rep sets to maximize pump.

Smith Machine Military Press (Shoulders)
3 sets: 8 reps × 40–46 kg
Focus: controlled amplitude and avoiding overstretch.

Low Pulley Lateral Raises
3 sets: 10 reps × 14 kg
Technique: double drop-set style, strict form, pushing intensity with possible wrist straps.

Skull Crushers (Decline Barbell)
3 sets: 10 reps × 30 kg
Performed to failure with rest-pause: stop 10 sec, then push for extra reps.​

​

Diet​

​

(≈ 2600 kcal – P: 200 g / C: 235 g / F: 83 g)​

Post-cardio:
25 g whey isolate + 20 g dextrin
Breakfast:
250 g egg whites, 1 whole egg, 40 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch:
200 g chicken breast, 200 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-cardio snack:
220 g egg whites, 30 g rice flour, 15 g olive oil
Dinner:
200 g white fish (cooked), 150 g basmati rice (cooked), 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​

@xyle9999 Keep up the good work man..........

 

[GHgut4life]

Daily Update – Day 23 Bulk (30 September 25)


CARDIO

PMA Training Session – Recap​

Duration: 1h05’02
Distance: 29.24 km
Calories burned: 517 kcal

Power
Average Power: 138 W
Max Power: 262 W
20-min Avg Power: 181 W
Normalized Power (NP): 172 W
Total Work: 541 kJ

Heart Rate
Average HR: 120 bpm
Max HR: 147 bpm

Cadence
Average Cadence: 83 rpm
Max Cadence: 103 rpm

Speed & Altitude
Average Speed: 27.0 km/h
Max Speed: 59.3 km/h
Elevation Gain: 218 m

​

Session Structure​

Warm-up:
8 min in Zone 1 (0–127 W)
7 min in Zone 2 (128–173 W)
Main Block (VO2max intervals):
3 × (1 min Zone i5: 270–284 W / 1 min Zone i3: 174–207 W)
5 min recovery in Zone i2 (128–173 W)
3 × (1 min Zone i5: 270–284 W / 1 min Zone i3: 174–207 W)
5 min recovery in Zone i2
3 × (1 min Zone i5: 270–284 W / 1 min Zone i3: 174–207 W)
Cool-down:
10 min Zone i2 (128–173 W)
7 min Zone i1 (0–127 W)
​

​

Weight training​

Warmup incline walk (10% 5km/h)
Dumbell Chest Fly
3 sets: 20 reps × 27–32 kg
Focus: volume and chest activation, staying 1 RIR (reps in reserve).

Smith Machine Decline Bench Press
3 sets: 12 reps × 60 kg (slow eccentric emphasis)

Incline Cable Fly (Low Pulley)
2 sets: 50 reps × 19 kg
Target: upper chest focus with long, high-rep sets to maximize pump.

Smith Machine Military Press (Shoulders)
3 sets: 8 reps × 40–46 kg
Focus: controlled amplitude and avoiding overstretch.

Low Pulley Lateral Raises
3 sets: 10 reps × 14 kg
Technique: double drop-set style, strict form, pushing intensity with possible wrist straps.

Skull Crushers (Decline Barbell)
3 sets: 10 reps × 30 kg
Performed to failure with rest-pause: stop 10 sec, then push for extra reps.​

​

Diet​

​

(≈ 2600 kcal – P: 200 g / C: 235 g / F: 83 g)​

Post-cardio:
25 g whey isolate + 20 g dextrin
Breakfast:
250 g egg whites, 1 whole egg, 40 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch:
200 g chicken breast, 200 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-cardio snack:
220 g egg whites, 30 g rice flour, 15 g olive oil
Dinner:
200 g white fish (cooked), 150 g basmati rice (cooked), 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​

lets up the protein tomorrow to 250?

 

[xyle9999]

lets up the protein tomorrow to 250?

I do it since today

 

[xyle9999]

Daily Update – Day 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!

CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

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

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 60 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 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!


View attachment 32443

CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

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

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 60 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

big hard cardio today brother push it

 

[SteveSmi]

Daily Update – Day 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!


View attachment 32443

CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

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

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 60 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 that is a cool looking game man. i didn't even know such a thing existed. it looks pretty fun

 

[xyle9999]

@xyle9999 that is a cool looking game man. i didn't even know such a thing existed. it looks pretty fun

Yes for indoor training is really the best you can use the same power and difficulty than outside zwift is really a game changer for indoor cycling

 

[Mobster]

Virtual but fun

 

[xyle9999]

Virtual but fun

Ho yes you can make some race, and there is a nice functionality to you can export a map from your outside ride and is make the same difficuty and climbing on indoor

 

[CEO]

Daily Update – Day 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!


View attachment 32443

CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

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

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 60 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 this works good if weather is bad outside. @xyle9999 but as you know nothing beat the real thing. being outside in fresh air

 

[ROIDDERS]

Daily Update – Day 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!


View attachment 32443

CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

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

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 60 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

breakfast, lunch and dinner all solid meals. the unsweetened apple sauce is not a bad idea. it does cause some stomach issues though from the acidity @xyle9999

 

[2Thick]

Daily Update – Day 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!


View attachment 32443

CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

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

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 60 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 i'm suprised you take whey and dex post workout. i would never imagine that. but shows how clean your diet is that you can take dex and still stay so lean

 

[Ulter]

Daily Update – Day 24 Bulk (01 October 25)


Ciao guys,

Hope everyone’s doing great!

On my side, everything is going well. This week I slightly lowered the weights to really focus on movement executionand making each rep as clean as possible.

For cardio, this morning I tried my first virtual group ride on Zwift – the goal was to hold 2 watts per kilo for 1 hour. It was super fun, and the live chats during the session made it even more motivating!


View attachment 32443

CARDIO

Zwift Group Ride Recap – First Experience​

This morning I joined my very first group ride on Zwift, and it was a great experience! The session pushed me to hold a strong and steady pace while staying in the pack dynamics.

Ride Stats:
Duration: 1h08’05
Distance: 38.02 km
Elevation Gain: 208 m
Calories Burned: 572 kcal

Power:
Avg Power: 146 W
Max Power: 860 W (sprint effort)
20-min Avg Power: 168 W
Normalized Power (NP): 178 W
Total Work: 597 kJ

Heart Rate:
Avg HR: 123 bpm
Max HR: 150 bpm

Cadence:
Avg Cadence: 83 rpm
Max Cadence: 106 rpm

Speed:
Avg Speed: 33.5 km/h
Max Speed: 52.6 km/h

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

Barbell Squat
3 sets: 8 reps × 80 kg, 90 kg, 94 kg

Smith Machine Lateral Step-Ups
3 sets: 8 reps × 20 kg

Superset – Leg Extensions (slow tempo) + Dumbbell Walking Lunges
Leg Extension: 10 reps × 35 kg (tempo 5.0.5.0)
Walking Lunges: 20 reps × 26 kg

Smith Machine Calf Raises
4 sets: 15 reps × 150 kg, 12 reps × 160 kg, 12 reps × 160 kg, 12 reps × 160 kg

Diet​

(≈ 2900 kcal – P: 250 g / C: 265 g / F: 83 g)
Post-cardio: 25 g whey isolate + 25 g dextrin
Breakfast: 250 g egg whites, 2 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g unsweetened applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g unsweetened applesauce
Dinner: 200 g white fish, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 60 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

Can you run people over in that game? And can you run off the other bicycles off the road? Haha, that's what I would do. @xyle9999

 

[xyle9999]

bros this works good if weather is bad outside. @xyle9999 but as you know nothing beat the real thing. being outside in fresh air

Ho sure, and today even is cold here I took the bike and went outside

 

[xyle9999]

breakfast, lunch and dinner all solid meals. the unsweetened apple sauce is not a bad idea. it does cause some stomach issues though from the acidity @xyle9999

On my side, is not cause any issue and I like the taste

 

[xyle9999]

@xyle9999 i'm suprised you take whey and dex post workout. i would never imagine that. but shows how clean your diet is that you can take dex and still stay so lean

Yes I take like that for recover specially than I train 2 times per day