@xyle9999 always enjoyable to seeing your updates. One thing about you is that you're a strong as hell even though you do so much cardio. It just proves that it's BS when people say that cardio is bad for strength.
good work on the barbell squats and leg extensions. those are nice ways to get a workout going. and nice on the veggies too @xyle9999
pic your inside brother we love it
Daily Update – Day 51 Bulk (24 October 25)
CARDIO
Duration: 25 minutes 32 seconds
Calories burned: 206 kcal
Average Power: 141 W
Max Power: 494 W
20-Minute Average Power: 148 W
Normalized Power (NP): 162 W
Training Effect: Recovery session — light aerobic work (1.5 aerobic / 0.1 anaerobic)
Exercise Load: 23
Max: 137 bpm
Max: 98 rpm
Max Altitude: 118.0 m
Max Speed: 41.0 km/h
3 sets: 15 reps × 55 kg / 12 reps × 73 kg / 8 reps × 82 kg
Rest: 1’30
4 sets: 8 reps × 60 kg
Tempo: 3.0.3.0
Rest: 3’
4 sets: 8 reps × 80 kg
Rest: 2’
3 sets: 20 reps × 37 kg
Rest: 2’
Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
CARDIO
Fasted Morning Zwift Ride
Distance: 12.57 kmDuration: 25 minutes 32 seconds
Calories burned: 206 kcal
Average Power: 141 W
Max Power: 494 W
20-Minute Average Power: 148 W
Normalized Power (NP): 162 W
Training Effect: Recovery session — light aerobic work (1.5 aerobic / 0.1 anaerobic)
Exercise Load: 23
Heart Rate
Average: 115 bpmMax: 137 bpm
Cadence
Average: 83 rpmMax: 98 rpm
Min Altitude: 10.2 mMax Altitude: 118.0 m
Speed
Average Speed: 29.5 km/hMax Speed: 41.0 km/h
Weight training
Warmup incline waling 5km/h 10%
Cable Crossover (High Pulley)
3 sets: 15 reps × 55 kg / 12 reps × 73 kg / 8 reps × 82 kgRest: 1’30
Incline Smith Machine Press
4 sets: 8 reps × 60 kgTempo: 3.0.3.0
Rest: 3’
Chest Press Machine
4 sets: 8 reps × 80 kgRest: 2’
Incline Cable Fly (Low Pulley)
3 sets: 20 reps × 37 kgRest: 2’
Diet
(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
@xyle9999 great work man. Nice job in the squat pr also
i wonder about making it on your own. seems pretty easy in a blender
abs coming in tight brotherDaily Update – Day 51 Bulk (24 October 25)
CARDIO
Fasted Morning Zwift Ride
Distance: 12.57 km
Duration: 25 minutes 32 seconds
Calories burned: 206 kcal
Average Power: 141 W
Max Power: 494 W
20-Minute Average Power: 148 W
Normalized Power (NP): 162 W
Training Effect: Recovery session — light aerobic work (1.5 aerobic / 0.1 anaerobic)
Exercise Load: 23
Heart Rate
Average: 115 bpm
Max: 137 bpm
Cadence
Average: 83 rpm
Max: 98 rpm
Min Altitude: 10.2 m
Max Altitude: 118.0 m
Speed
Average Speed: 29.5 km/h
Max Speed: 41.0 km/h
Weight training
Warmup incline waling 5km/h 10%
3 sets: 15 reps × 55 kg / 12 reps × 73 kg / 8 reps × 82 kg
Rest: 1’30
4 sets: 8 reps × 60 kg
Tempo: 3.0.3.0
Rest: 3’
4 sets: 8 reps × 80 kg
Rest: 2’
3 sets: 20 reps × 37 kg
Rest: 2’
View attachment 33246
Diet
(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)
Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
wow
@xyle9999 Looking solid man....updates are on point........Daily Update – Day 51 Bulk (24 October 25)
CARDIO
Fasted Morning Zwift Ride
Distance: 12.57 km
Duration: 25 minutes 32 seconds
Calories burned: 206 kcal
Average Power: 141 W
Max Power: 494 W
20-Minute Average Power: 148 W
Normalized Power (NP): 162 W
Training Effect: Recovery session — light aerobic work (1.5 aerobic / 0.1 anaerobic)
Exercise Load: 23
Heart Rate
Average: 115 bpm
Max: 137 bpm
Cadence
Average: 83 rpm
Max: 98 rpm
Min Altitude: 10.2 m
Max Altitude: 118.0 m
Speed
Average Speed: 29.5 km/h
Max Speed: 41.0 km/h
Weight training
Warmup incline waling 5km/h 10%
3 sets: 15 reps × 55 kg / 12 reps × 73 kg / 8 reps × 82 kg
Rest: 1’30
4 sets: 8 reps × 60 kg
Tempo: 3.0.3.0
Rest: 3’
4 sets: 8 reps × 80 kg
Rest: 2’
3 sets: 20 reps × 37 kg
Rest: 2’
View attachment 33246
Diet
(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)
Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
Thanks bro
Ho yes is very easy I did few times
thanks bros, and I'm on bulk I guess it will kill after the cutting phase
Daily Update – Day 54 Bulk (27 October 25)
Ciao guys,
Hope everyone’s doing great! I’m all good — back on track this week. I had a bit of a dip in energy the past two weeks, but feeling much better since this morning. Got back to my fasted cardio and feeling fired up again.
Let’s keep pushing hard this week! ??
CARDIO
Duration: 20 minutes 20 seconds
Calories burned: 177 kcal
Average Power: 152 W
Max Power: 323 W
20-Minute Average Power: 153 W
Normalized Power (NP): 161 W
Training Effect: Recovery session — light aerobic work (1.6 aerobic / 0.0 anaerobic)
Exercise Load: 21
Max: 137 bpm
Max: 98 rpm
Min Altitude: 2.6 m
Max Altitude: 17.6 m
Max Speed: 41.5 km/h
3 sets – Focus on a full stretch and controlled squeeze.
15 reps × 90.5 kg
15 reps × 90.5 kg
15 reps × 90.5 kg
3 sets – “Crazy squeeze” focus, maximizing mind-muscle connection.
10 reps × 54.5 kg
10 reps × 54.5 kg
10 reps × 54.5 kg
3 sets – Focus on thickness and mid-back activation.
12 reps × 70 kg
12 reps × 70 kg
12 reps × 70 kg
A. Rear Delt Dumbbell Raises (Chest Supported)
12 reps × 18 kg
Tempo: 3.0.3.0 — long time under tension for posterior delts.
B. Incline Dumbbell Curls
20 reps × 23 kg
With rest-pause technique: start around your 10RM, rest briefly, and continue to reach 20 reps total.
Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
Ciao guys,
Hope everyone’s doing great! I’m all good — back on track this week. I had a bit of a dip in energy the past two weeks, but feeling much better since this morning. Got back to my fasted cardio and feeling fired up again.
Let’s keep pushing hard this week! ??
CARDIO
Morning Fasted Zwift Session
Distance: 10.80 kmDuration: 20 minutes 20 seconds
Calories burned: 177 kcal
Average Power: 152 W
Max Power: 323 W
20-Minute Average Power: 153 W
Normalized Power (NP): 161 W
Training Effect: Recovery session — light aerobic work (1.6 aerobic / 0.0 anaerobic)
Exercise Load: 21
Heart Rate
Average: 121 bpmMax: 137 bpm
Cadence
Average: 83 rpmMax: 98 rpm
Elevation Gain
Total Ascent: 32 mMin Altitude: 2.6 m
Max Altitude: 17.6 m
Speed
Average Speed: 31.9 km/hMax Speed: 41.5 km/h
Weight training
Warmup incline waling 5km/h 10%
Back & Arms Workout Summary
V-Bar Lat Pulldown
3 sets – Focus on a full stretch and controlled squeeze.
15 reps × 90.5 kg
15 reps × 90.5 kg
15 reps × 90.5 kg
Seated Low Cable Row (Unilateral)
3 sets – “Crazy squeeze” focus, maximizing mind-muscle connection.
10 reps × 54.5 kg
10 reps × 54.5 kg
10 reps × 54.5 kg
Dumbbell Row (Elbows Out on Bench)
3 sets – Focus on thickness and mid-back activation.
12 reps × 70 kg
12 reps × 70 kg
12 reps × 70 kg
Superset (4 Rounds)
A. Rear Delt Dumbbell Raises (Chest Supported)
12 reps × 18 kg
Tempo: 3.0.3.0 — long time under tension for posterior delts.
B. Incline Dumbbell Curls
20 reps × 23 kg
With rest-pause technique: start around your 10RM, rest briefly, and continue to reach 20 reps total.
Diet
(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
bulk is fine for you you good looking now brother
@xyle9999 i like outdoor cardio more than this cardioDaily Update – Day 54 Bulk (27 October 25)
Ciao guys,
Hope everyone’s doing great! I’m all good — back on track this week. I had a bit of a dip in energy the past two weeks, but feeling much better since this morning. Got back to my fasted cardio and feeling fired up again.
Let’s keep pushing hard this week! ??
CARDIO
Morning Fasted Zwift Session
Distance: 10.80 km
Duration: 20 minutes 20 seconds
Calories burned: 177 kcal
Average Power: 152 W
Max Power: 323 W
20-Minute Average Power: 153 W
Normalized Power (NP): 161 W
Training Effect: Recovery session — light aerobic work (1.6 aerobic / 0.0 anaerobic)
Exercise Load: 21
Heart Rate
Average: 121 bpm
Max: 137 bpm
Cadence
Average: 83 rpm
Max: 98 rpm
Elevation Gain
Total Ascent: 32 m
Min Altitude: 2.6 m
Max Altitude: 17.6 m
Speed
Average Speed: 31.9 km/h
Max Speed: 41.5 km/h
View attachment 33284
Weight training
Warmup incline waling 5km/h 10%
Back & Arms Workout Summary
3 sets – Focus on a full stretch and controlled squeeze.
15 reps × 90.5 kg
15 reps × 90.5 kg
15 reps × 90.5 kg
3 sets – “Crazy squeeze” focus, maximizing mind-muscle connection.
10 reps × 54.5 kg
10 reps × 54.5 kg
10 reps × 54.5 kg
3 sets – Focus on thickness and mid-back activation.
12 reps × 70 kg
12 reps × 70 kg
12 reps × 70 kg
A. Rear Delt Dumbbell Raises (Chest Supported)
12 reps × 18 kg
Tempo: 3.0.3.0 — long time under tension for posterior delts.
B. Incline Dumbbell Curls
20 reps × 23 kg
With rest-pause technique: start around your 10RM, rest briefly, and continue to reach 20 reps total.
Diet
(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)
Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
with those 70 kg rows and 90 kg pulldowns its a pump.
Cardio and diet both on point around 3k cals, but on the bulk can you get carbs to 500 grams to load up the body? like natty style
Daily Update – Day 55 Bulk (28 October 25)
Ciao guys,
Long day today — started early with a fasted Zwift session at 5:30 AM before hitting the road for 5 hours to a client meeting up in the mountains.
Even with the travel and the schedule, I stayed on track and kept the routine going — feeling good and consistent ??
CARDIO
Duration: 21:28
Average Speed: 28.2 km/h
Max Speed: 62.7 km/h
Average Power: 132 W
Max Power: 699 W
20-min Power: 136 W
Normalized Power (NP): 176 W
Total Work: 170 kJ
Calories Burned: 162 kcal
Heart Rate:
Average: 114 bpm
Max: 136 bpm
Cadence:
Average: 82 rpm
Max: 100 rpm
Elevation Gain: 89 m
3 sets of 20 reps — 32 kg → 36 kg
Rest: 1’30
Focus: Controlled eccentric, constant tension on the pecs.
Ciao guys,
Long day today — started early with a fasted Zwift session at 5:30 AM before hitting the road for 5 hours to a client meeting up in the mountains.
Even with the travel and the schedule, I stayed on track and kept the routine going — feeling good and consistent ??
CARDIO
Morning Fasted Zwift Session — 5:30 AM
Distance: 10.07 kmDuration: 21:28
Average Speed: 28.2 km/h
Max Speed: 62.7 km/h
Average Power: 132 W
Max Power: 699 W
20-min Power: 136 W
Normalized Power (NP): 176 W
Total Work: 170 kJ
Calories Burned: 162 kcal
Heart Rate:
Average: 114 bpm
Max: 136 bpm
Cadence:
Average: 82 rpm
Max: 100 rpm
Elevation Gain: 89 m
Weight training
Warmup incline waling 5km/h 10%
Upper Body Session – Chest, Shoulders & Triceps
Seated Chest Fly Machine
3 sets of 20 reps — 32 kg → 36 kgRest: 1’30
Focus: Controlled eccentric, constant tension on the pecs.
Decline Smith Machine Press
Decline Smith Machine Press3 sets × 12 reps @ 70 kg
Rest: 2’
Focus: Slow eccentric tempo, full stretch, and contraction at the top.
Rest: 2’
Focus: Slow eccentric tempo, full stretch, and contraction at the top.
Low Cable Incline Fly (High reps)
Low Cable Incline Fly (High reps)2 sets × 50 reps @ 19 kg
Rest: 2’
Objective: Target the upper chest and maximize the pump.
Rest: 2’
Objective: Target the upper chest and maximize the pump.
Smith Machine Shoulder Press (Military Press)
Smith Machine Shoulder Press (Military Press)3 sets × 8 reps @ 40 kg
Rest: 2’
Tempo: Controlled (focus on range without over-stretching).
Rest: 2’
Tempo: Controlled (focus on range without over-stretching).
Low Cable Lateral Raises
Low Cable Lateral Raises3 sets × 10 reps @ 14 kg
Rest: 1’30
Double drop set style (progressive fatigue).
Rest: 1’30
Double drop set style (progressive fatigue).
Skull Crusher (Decline EZ Bar)
Skull Crusher (Decline EZ Bar)3 sets × 10 reps @ 30 kg
Rest: 2’
Note: Performed to failure with short rest-pauses (10 sec) between mini-sets.
Rest: 2’
Note: Performed to failure with short rest-pauses (10 sec) between mini-sets.
Diet
(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)
Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
Very nice.!
Daily Update – Day 56 Bulk (29 October 25)
Ciao guys,
Today was leg day — I dropped the weight a bit on squats but slowed down the tempo and went full range of motion on every rep.
Solid control, great burn, and legs are on fire ?
CARDIO
?
Duration: 21:45
Average Speed: 29.0 km/h
Max Speed: 52.6 km/h
Average Power: 133 W
Max Power: 578 W
20-min Power: 139 W
Normalized Power (NP): 166 W
Total Work: 175 kJ
Calories Burned: 166 kcal
Heart Rate:
Average: 116 bpm
Maximum: 137 bpm
Cadence:
Average: 79 rpm
Maximum: 102 rpm
Elevation Gain: 54 m
Barbell Squat – 3 sets
9 reps × 90 kg – RIR 1 – Rest 3’
8 reps × 90 kg – RIR 1 – Rest 3’
8 reps × 90 kg – RIR 1 – Rest 3’
Lateral Step-Up (Smith Machine) – 3 sets
8 reps × 30 kg – Rest 2’
8 reps × 30 kg – Rest 2’
8 reps × 30 kg – Rest 2’
Superset (×3 rounds)
A. Leg Extension – 10 reps × 35 kg – Tempo: 5.0.5.0
B. Walking Lunges (with dumbbells) – 20 steps × 26 kg – Rest 1’30
Standing Calf Raises (Smith Machine) – 4 sets
Focus: Maximum load with full stretch and contraction.
15 reps × 160 kg – Rest 2’
12 reps × 160 kg – Rest 2’
12 reps × 160 kg – Rest 2’
12 reps × 160 kg – Rest 2’
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout meal: 220 g egg whites, 55 g rice flour, 60 g 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
Supplements
Ciao guys,
Today was leg day — I dropped the weight a bit on squats but slowed down the tempo and went full range of motion on every rep.
Solid control, great burn, and legs are on fire ?
CARDIO
?
Morning Fasted Zwift Session – Recovery Ride
Distance: 10.52 kmDuration: 21:45
Average Speed: 29.0 km/h
Max Speed: 52.6 km/h
Average Power: 133 W
Max Power: 578 W
20-min Power: 139 W
Normalized Power (NP): 166 W
Total Work: 175 kJ
Calories Burned: 166 kcal
Heart Rate:
Average: 116 bpm
Maximum: 137 bpm
Cadence:
Average: 79 rpm
Maximum: 102 rpm
Elevation Gain: 54 m
Weight training
Warmup incline waling 5km/h 10%
Leg Day Training Session
Barbell Squat – 3 sets9 reps × 90 kg – RIR 1 – Rest 3’
8 reps × 90 kg – RIR 1 – Rest 3’
8 reps × 90 kg – RIR 1 – Rest 3’
Lateral Step-Up (Smith Machine) – 3 sets8 reps × 30 kg – Rest 2’
8 reps × 30 kg – Rest 2’
8 reps × 30 kg – Rest 2’
Superset (×3 rounds)A. Leg Extension – 10 reps × 35 kg – Tempo: 5.0.5.0
B. Walking Lunges (with dumbbells) – 20 steps × 26 kg – Rest 1’30
Standing Calf Raises (Smith Machine) – 4 setsFocus: Maximum load with full stretch and contraction.
15 reps × 160 kg – Rest 2’
12 reps × 160 kg – Rest 2’
12 reps × 160 kg – Rest 2’
12 reps × 160 kg – Rest 2’
Diet
(~2900kcal – P: ~250 g / C: 265g / F: 83 g)Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout meal: 220 g egg whites, 55 g rice flour, 60 g 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
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
Strong consistency even with the travel, the Zwift session early and full upper body day after that is solid work brotherDaily Update – Day 55 Bulk (28 October 25)
Ciao guys,
Long day today — started early with a fasted Zwift session at 5:30 AM before hitting the road for 5 hours to a client meeting up in the mountains.
Even with the travel and the schedule, I stayed on track and kept the routine going — feeling good and consistent ??
View attachment 33321
CARDIO
Morning Fasted Zwift Session — 5:30 AM
Distance: 10.07 km
Duration: 21:28
Average Speed: 28.2 km/h
Max Speed: 62.7 km/h
Average Power: 132 W
Max Power: 699 W
20-min Power: 136 W
Normalized Power (NP): 176 W
Total Work: 170 kJ
Calories Burned: 162 kcal
Heart Rate:
Average: 114 bpm
Max: 136 bpm
Cadence:
Average: 82 rpm
Max: 100 rpm
Elevation Gain: 89 m
View attachment 33322
Weight training
Warmup incline waling 5km/h 10%
Upper Body Session – Chest, Shoulders & Triceps
3 sets of 20 reps — 32 kg → 36 kg
Rest: 1’30
Focus: Controlled eccentric, constant tension on the pecs.
3 sets × 12 reps @ 70 kg
Rest: 2’
Focus: Slow eccentric tempo, full stretch, and contraction at the top.
2 sets × 50 reps @ 19 kg
Rest: 2’
Objective: Target the upper chest and maximize the pump.
3 sets × 8 reps @ 40 kg
Rest: 2’
Tempo: Controlled (focus on range without over-stretching).
3 sets × 10 reps @ 14 kg
Rest: 1’30
Double drop set style (progressive fatigue).
3 sets × 10 reps @ 30 kg
Rest: 2’
Note: Performed to failure with short rest-pauses (10 sec) between mini-sets.
Diet(~3000 kcal – P: ~280 g / C: 320g / F: 83 g)
Post-cardio:25 g whey protein + 60 g dextrin
Breakfast:250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch:200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout snack:220 g egg whites, 55 g rice flour, 60 g applesauce
Dinner:200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack:30 g whey protein, 150 ml almond milk, 10 g ground almonds
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
Macros are good 280g protein on a bulk
@xyle9999 good leg day, 90kg squats with slow tempo and full depth will thicken your legs fast brotherDaily Update – Day 56 Bulk (29 October 25)
Ciao guys,
Today was leg day — I dropped the weight a bit on squats but slowed down the tempo and went full range of motion on every rep.
Solid control, great burn, and legs are on fire ?
CARDIO
?
Morning Fasted Zwift Session – Recovery Ride
Distance: 10.52 km
Duration: 21:45
Average Speed: 29.0 km/h
Max Speed: 52.6 km/h
Average Power: 133 W
Max Power: 578 W
20-min Power: 139 W
Normalized Power (NP): 166 W
Total Work: 175 kJ
Calories Burned: 166 kcal
Heart Rate:
Average: 116 bpm
Maximum: 137 bpm
Cadence:
Average: 79 rpm
Maximum: 102 rpm
Elevation Gain: 54 m
Weight training
Warmup incline waling 5km/h 10%
Leg Day Training Session
9 reps × 90 kg – RIR 1 – Rest 3’
8 reps × 90 kg – RIR 1 – Rest 3’
8 reps × 90 kg – RIR 1 – Rest 3’
8 reps × 30 kg – Rest 2’
8 reps × 30 kg – Rest 2’
8 reps × 30 kg – Rest 2’
A. Leg Extension – 10 reps × 35 kg – Tempo: 5.0.5.0
B. Walking Lunges (with dumbbells) – 20 steps × 26 kg – Rest 1’30
Focus: Maximum load with full stretch and contraction.
15 reps × 160 kg – Rest 2’
12 reps × 160 kg – Rest 2’
12 reps × 160 kg – Rest 2’
12 reps × 160 kg – Rest 2’
Diet
(~2900kcal – P: ~250 g / C: 265g / F: 83 g)
Post-cardio: 25 g whey + 60 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 70 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-workout meal: 220 g egg whites, 55 g rice flour, 60 g 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
Supplements
- Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit, Niacine
- 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
Macros can go higher on breakfast have all whole eggs imo
Yes some of them have crazy leg so is give me a good progression margin
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