Approved Log My first cycle log

[GHgut4life]

Daily Log – Leg Day + Road Bike (P1 Nutrition Day)

Morning Workout – Legs (6:00–7:00 AM)

Smith Machine Back Squat

• 20×20 kg
• 15×30 kg
• 12×40 kg
• 10×50 kg
• 8×60 kg
• 6×84 kg (PR)

Seated Leg Extension

• 15×45 kg
• 12×55 kg
• 10×65 kg
• 10×66.5 kg (PR)
• Drop set: 10–8–8 (65 → 55 → 45 kg)

Deadlift

• 15×50 kg
• 12×60 kg
• 10×70 kg
• 8×80 kg

Lying Leg Curl

• 15×20 kg
• 12×25 kg
• 10×30 kg
• 8×30 kg (PR)

Standing Calf Raise (Smith Machine)

• 20×90 kg
• 15×120 kg
• 12×140 kg
• 10×140 kg
• 3×10×150 kg




Afternoon – Road Bike Ride (~1h10)

Unfortunately, Garmin only recorded 1’23 by mistake — but here’s the estimated ride:

• Duration: ~1h10
• Distance: ~28–30 km
• Segment focus: Climb (~30 minutes)
• Power: Est. 330W average on climb, peaks to 155 bpm HR
• Temperature: 30°C
• Pacing: Strong push uphill, active ride despite morning fatigue
• Hydration: Electrolytes in both bottles, 10g EAA in one bottle
• Nutrition: 1 PowerGel every 45 minutes (1 taken)

Macros & Caloric Estimate – P1 Day with Additions

Nutrient	Approx. Total
Protein	~220“230 g
Carbohydrates	~190“200 g
Fats	~35 40 g
Calories	~2200 “2300 kcal

Recovery hot water cold
Shower foamed roller and yoga on evening

1hour + bike ride you jamming hard bro this is like addictive lol @xyle9999
though i think you need to increase fats asap like minimum +1 avocado and +2-3 walnuts

 

[Ulter]

I follow the carbs cycling diet from my coach but is maybe need to be adjuster with more fat and less carbs on high carbs day

that is smart for sure man

 

[xyle9999]

​

Daily Log – Chest & Triceps (PRs) + Road Ride (P1 Nutrition)​

​

Morning Workout – Chest & Triceps (5:50 AM)​

Chest Focus​

• Flat Dumbbell Flys (total weight)
→ 20×23 kg, 15×27 kg, 12×32 kg, 10×32 kg, 8×36 kg
• Dumbbell Bench Press
→ 15×40 kg, 12×44 kg, 10×50 kg, 8×54 kg, 6×64 kg (PR)
• Dumbbell Pullover
→ 15×22.5 kg, 12×24 kg, 10×29 kg, 10×32 kg (PR)
• Incline Dumbbell Flys
→ 20×27 kg, 15×32 kg, 12×32 kg, 10×36 kg

Triceps Focus​

• Close-Grip Dips (Weighted)
→ 15× +1.5 kg, 12× +3.5 kg, 10× +5 kg, 8× +7 kg (PR)
• Overhead Cable Extensions
→ 15×32 kg, 12×36.5 kg, 10×41 kg, 10×45.5 kg, 10×50 kg (PR)

​

Afternoon – Road Ride (~23.8 km)​

• Distance: 23.77 km
• Ride Time: 52:37
• Avg Speed: 27.0 km/h
• Max Speed: 74.9 km/h
• Total Climb: +251 m
• Avg Power: 173 W
• Normalized Power (NP): 195 W
• Max Power: 753 W
• FTP Ref: 233 W
• Training Load: TSS 61 – Aerobic benefit: 3.2
• HR Avg / Max: 127 bpm / 142 bpm
• Respiration rate: 32 brpm avg / 48 brpm max
• Cadence: 85 rpm avg
• Temp: 32°C avg → hot ride
• Sweat loss estimated: 813 ml
• Hydration: NU3 electrolytes + 10g EAA in bottle

→ Z2–Z3 base ride, ideal for active recovery after AM heavy chest push. Stable stamina curve (87% → 68%), well paced.

​

P1 Nutrition – Meals + Macros​

Key additions:​

• Post-bike recovery shake: 30g whey + 25g dextrin
• Evening: 30g of pure olive oil (liquid) consumed for healthy fats & hormone support

Macro Totals (estimates)​

Nutrient	Amount
Protein	~225–230 g
Carbohydrates	~190–200 g
Fats	~50–55 g (includes 30g olive oil)
Calories	~2500–2600 kcal

 

[ROIDDERS]

Yes is just 2 days per week is like refill energy and glycogen specially than I put always this high carbs day before hard workout day like legs and long cardio or on week end when I go cycling 3-4 hours the idea is to refill energy to avoid losing muscle when doing long cardio

some people do good on carbs

 

[Noah Wixx]

​

Daily Log – Training + MTB Ride (P2 Nutrition Day)​

​

Morning – Shoulders & Abs (6:15 AM)​

Smith Machine Overhead Press

• 30×30 kg
• 15×34 kg
• 12×36 kg
• 10×36 kg
• 8×40 kg
• 6×43 kg (PR)

Dumbbell Lateral Raises (per hand)
• 15×16 kg
• 10×18 kg
• 10×20 kg
• 10×23 kg

Wide Grip Upright Rows (barbell)

• 12×20 kg
• 10×30 kg
• 10×34 kg
• 10×37 kg

Cable Rear Delt Fly (high pulley)
• 15×10 kg
• 12×19 kg
• 10×28 kg
• 10×37 kg (PR)
• Drop set: 10–8–8 (37, 28, 19 kg)

Hanging Leg Raises (abs)
• 20 reps
• 15 reps
• 12 reps
• 12 reps

Incline Bench Hip Lifts
• 12 reps
• 12 reps
• 13 reps
• 15 reps

​

Afternoon – MTB Ride (Recovery Pace)​

• Distance: 25.32 km
• Moving time: 1h18
• Average speed: 19.4 km/h (mixed terrain – 44% off-road, 56% paved)
• Elevation gain/loss: +371 m / -363 m
• Temperature: Avg 27°C

​

Nutrition – P2 Day Macros: ~2567 kcal​

Carbs ~60% | Fats ~10% | Protein ~30%

Full Day Totals:​

• Carbohydrates: ~370g
• Fats: ~27g
• Protein: ~184g
• Calories: ~2567 kcal

​

Supplement Stack​

Fasted:
• TUDCA, L-Carnitine, T4 (25 mcg), Rhodiola
With Breakfast:
• Collagen, CoQ10, Vitamin C, D3 + K2, Berberine, NAC, Chromium, Glutathione, Taurine, Omega-3, Shilajit
With Lunch:
• Silymarin, NAC, Curcumin, Collagen, R-ALA, CoQ10, Chromium, Berberine
With Dinner:
• Glutamine, Omega-3, R-ALA, Taurine
Before Bed:
• ZMA, Magnesium, Taurine, Ashwagandha, Probiotic, Glycine

Nicely done on the volume

 

[going2cycle]

​

Daily Log – Chest & Triceps (PRs) + Road Ride (P1 Nutrition)​

​

Morning Workout – Chest & Triceps (5:50 AM)​

Chest Focus​

• Flat Dumbbell Flys (total weight)
→ 20×23 kg, 15×27 kg, 12×32 kg, 10×32 kg, 8×36 kg
• Dumbbell Bench Press
→ 15×40 kg, 12×44 kg, 10×50 kg, 8×54 kg, 6×64 kg (PR)
• Dumbbell Pullover
→ 15×22.5 kg, 12×24 kg, 10×29 kg, 10×32 kg (PR)
• Incline Dumbbell Flys
→ 20×27 kg, 15×32 kg, 12×32 kg, 10×36 kg

Triceps Focus​

• Close-Grip Dips (Weighted)
→ 15× +1.5 kg, 12× +3.5 kg, 10× +5 kg, 8× +7 kg (PR)
• Overhead Cable Extensions
→ 15×32 kg, 12×36.5 kg, 10×41 kg, 10×45.5 kg, 10×50 kg (PR)

​

Afternoon – Road Ride (~23.8 km)​

• Distance: 23.77 km
• Ride Time: 52:37
• Avg Speed: 27.0 km/h
• Max Speed: 74.9 km/h
• Total Climb: +251 m
• Avg Power: 173 W
• Normalized Power (NP): 195 W
• Max Power: 753 W
• FTP Ref: 233 W
• Training Load: TSS 61 – Aerobic benefit: 3.2
• HR Avg / Max: 127 bpm / 142 bpm
• Respiration rate: 32 brpm avg / 48 brpm max
• Cadence: 85 rpm avg
• Temp: 32°C avg → hot ride
• Sweat loss estimated: 813 ml
• Hydration: NU3 electrolytes + 10g EAA in bottle

→ Z2–Z3 base ride, ideal for active recovery after AM heavy chest push. Stable stamina curve (87% → 68%), well paced.

​

P1 Nutrition – Meals + Macros​

Key additions:​

• Post-bike recovery shake: 30g whey + 25g dextrin
• Evening: 30g of pure olive oil (liquid) consumed for healthy fats & hormone support

Macro Totals (estimates)​

Nutrient	Amount
Protein	~225–230 g
Carbohydrates	~190–200 g
Fats	~50–55 g (includes 30g olive oil)
Calories	~2500–2600 kcal

you are really ripped TIGHT abs
but wahts the car in the background?
i think fats for you should be 80-100

 

[xyle9999]

you are really ripped TIGHT abs
but wahts the car in the background?
i think fats for you should be 80-100

this is a Tesla

 

[xyle9999]

Daily Log – VTT Mountain Climb + Updated P2 Nutrition​

​

Morning VTT Ride – Summit of Mont Chasseral ( 7h30 am)​

Overview:

• Total Duration: 3h14
• Moving Time: 2h42
• Distance: ~33 km
• Elevation Gain: +1133 m
• Highest Point: Mont Chasseral (~1,600 m), tallest peak in the local area
• Training Effect (Aerobic): 3.0 (base-building)
• Heart Rate: avg 117 bpm / max 140 bpm
• Respiration: avg 30 brpm / max 46 brpm
• Stamina (Garmin): 90% → 24% → well-paced effort
• Calories burned: 566 kcal
• Calories consumed during ride: ~300 kcal
• Fluids consumed: 937 ml
• Temp: avg 22°C

​

P2 Nutrition – Updated Meals with Beef + Tuna Adjustments​

​

Meal 1 – 6:00 AM (Pre-Ride)​

• 240g egg whites + 1 whole egg
• 80g oats
• 10g ground almonds
• 1 whole eggs
• 10 gr honey
• 80g apple compote
  ~48g protein / 60g carbs / 20g fat

​

Intra + Post Ride​

• Intra: 10g EAA
• Post: 40g hydro whey + 50g dextrin + 60g oats
  ~35g protein / 80g carbs / 4g fat

​

Meal 2 – Lunch (Post-Ride, Adjusted)​

• 220g grilled beef filet
• 150g cooked fresh pasta
• 200g vegetables
• 10g olive oil
  ~52g protein / 60g carbs / 15g fat

​

Meal 4 ​

• 20g hydro whey
• 60g cream of rice
• 10g dried goji berries
  ~18g protein / 50g carbs / 2g fat

​

Meal 5 – Dinner (Adjusted)​

• 200g cooked fresh pasta
• 200g tuna (in water)
• Light olive oil drizzle, herbs
  ~45g protein / 65g carbs / 10g fat

​

Meal 6 – Evening Shake​

• 250 ml almond milk
• 45g casein protein
• Glycine, magnesium, ZMA, glutamine, probiotics
  ~40g protein / 5g carbs / 3g fat

Meal 7– Evening ​

• 180 gr whites eggs
• 80 gr oats flavor
• 200 gr with rice

Recovery​

• hot bath
• foarm roller
• yoga
• afternoon nap

 

[xyle9999]

8-Week Progress Report – My 2nd Cycle (Test + Tbol + GH) ​

I’m now finishing Week 8 of my second cycle and wanted to share my honest experience. It’s been one of the most productive, well-structured blocks I’ve ever gone through — physically and mentally. Here’s a full breakdown covering training, performance, recovery, and mindset.

​

Cycle Protocol (Weeks 1–8)​

Current setup:

• Test Cypionate: 125 mg Mon + Thurs (250 mg/week)
• Turinabol: 30 mg/day, 5 days/week (until end of week 8)
• GH (Humatrope): 4 IU/day, 6 days/week
• T4: 25 mcg/day
• Support stack: Organ support, NAC, CoQ10, taurine, electrolytes, collagen (3x/day), etc.

Planned ahead:

• Primobolan: starts Week 10 (150 mg/week)
• Week 17–20 cut: Anavar + Proviron + Clen
• HCG from Week 13
• PCT (Clomid + Nolva): Weeks 22–24

​

Training & Strength Progress​

• Weight training split: 5 days/week, early AM
• Big progress on chest, triceps, overhead press, squats, and calves
• VTT & road cycling: mixed with Zwift + outdoor rides 3x/week
• Recovery between sessions is excellent even with 2 daily workouts

​

Body Composition​

Metric	Before	Now
Weight	~79.8 kg	82.5 kg
Body fat %	~12%	~13.5%
Waist	Unchanged
Goal	Recomp + performance	10% BF target post-cycle

​

Nutrition – P1 / P2 Plan​

• Cyclical approach:
  
  • P2 (2x per week): high carbs around legs and long cardioo
  • P1 (rest/recovery days): moderate carbs, higher fats
• Supps timed by moment (AM/with meals/evening)
• Ice cream-style shakes with almond milk + whey or casein every day

Macros:

​

Nutrition – P1 / P2 Plan​

• Cyclical approach:
  
  • P1 (training days): high carbs around workouts
  • P2 (rest/recovery days): moderate carbs, higher fats
• Supps timed by moment (AM/with meals/evening)
• Ice cream-style shakes with almond milk + whey or casein every day

Macros:

​

Nutrition – P1 / P2 Plan​

• Cyclical approach:
  
  • P1 (training days): high carbs around workouts
  • P2 (rest/recovery days): moderate carbs, higher fats
• Supps timed by moment (AM/with meals/evening)
• Ice cream-style shakes with almond milk + whey or casein every day

Macros:

Type	Protein	Carbs	Fats	Calories
P2	~250g	300–370g	~50g	2700–2900 kcal
P1	~260g	120–150g	~60g	2000–2200 kcal

No bloat, no digestion issues, performance up — everything is logged and adjusted by effort.

​

Recovery, Sleep & Wellness​

• Sleep: 21:40–5:00 + 20 min nap = very stable pattern
• Evening recovery: foam rolling + yoga 15 min
• Jacuzzi mid-day + cold rinse = perfect combo for CNS reset
• Fatigue management: spot on, no burnout
• HRV + stamina tracking via Garmin shows consistent recovery

​

Mindset & Mental State​

This is one of the biggest changes I’ve noticed:


Mental clarity is excellent
Motivation is effortless — training twice a day feels natural, not forced
Focus during lifts and rides is sharp
No anxiety, no post-cycle dread — I’m already thinking about a long-term strategy for the off period, how to transition, hold lean mass, and even do a natural cut phase post-PCT.

It feels like everything is syncing — body, training, and mind.

​

Key Takeaways After 8 Weeks​

• Stack synergy is solid — no toxicity, stable mood, clean results
• GH + T4 + Test is incredible for fullness and performance
• Recovery has never felt this consistent — even with cardio + lifting combo
• Nutrition plan is 100% supporting results
• Mentally sharper than ever — already building the next phase with intention

Next steps:

• Add Primo
• Finish push phase
• Taper into cut (Anavar/Clen)
• Clean post-cycle recovery
• Reassess health markers and long-term goals by end of summer

 

[Tiger Salman Khan]

8-Week Progress Report – My 2nd Cycle (Test + Tbol + GH) ​

I’m now finishing Week 8 of my second cycle and wanted to share my honest experience. It’s been one of the most productive, well-structured blocks I’ve ever gone through — physically and mentally. Here’s a full breakdown covering training, performance, recovery, and mindset.

​

Cycle Protocol (Weeks 1–8)​

Current setup:

• Test Cypionate: 125 mg Mon + Thurs (250 mg/week)
• Turinabol: 30 mg/day, 5 days/week (until end of week 8)
• GH (Humatrope): 4 IU/day, 6 days/week
• T4: 25 mcg/day
• Support stack: Organ support, NAC, CoQ10, taurine, electrolytes, collagen (3x/day), etc.

Planned ahead:

• Primobolan: starts Week 10 (150 mg/week)
• Week 17–20 cut: Anavar + Proviron + Clen
• HCG from Week 13
• PCT (Clomid + Nolva): Weeks 22–24

​

Training & Strength Progress​

• Weight training split: 5 days/week, early AM
• Big progress on chest, triceps, overhead press, squats, and calves
• VTT & road cycling: mixed with Zwift + outdoor rides 3x/week
• Recovery between sessions is excellent even with 2 daily workouts

​

Body Composition​

Metric	Before	Now
Weight	~79.8 kg	82.5 kg
Body fat %	~12%	~13.5%
Waist	Unchanged
Goal	Recomp + performance	10% BF target post-cycle

​

Nutrition – P1 / P2 Plan​

• Cyclical approach:
  • P2 (2x per week): high carbs around legs and long cardioo
  • P1 (rest/recovery days): moderate carbs, higher fats
• Supps timed by moment (AM/with meals/evening)
• Ice cream-style shakes with almond milk + whey or casein every day

Macros:

​

Nutrition – P1 / P2 Plan​

• Cyclical approach:
  • P1 (training days): high carbs around workouts
  • P2 (rest/recovery days): moderate carbs, higher fats
• Supps timed by moment (AM/with meals/evening)
• Ice cream-style shakes with almond milk + whey or casein every day

Macros:

​

Nutrition – P1 / P2 Plan​

• Cyclical approach:
  • P1 (training days): high carbs around workouts
  • P2 (rest/recovery days): moderate carbs, higher fats
• Supps timed by moment (AM/with meals/evening)
• Ice cream-style shakes with almond milk + whey or casein every day

Macros:

Type	Protein	Carbs	Fats	Calories
P2	~250g	300–370g	~50g	2700–2900 kcal
P1	~260g	120–150g	~60g	2000–2200 kcal

No bloat, no digestion issues, performance up — everything is logged and adjusted by effort.

​

Recovery, Sleep & Wellness​

• Sleep: 21:40–5:00 + 20 min nap = very stable pattern
• Evening recovery: foam rolling + yoga 15 min
• Jacuzzi mid-day + cold rinse = perfect combo for CNS reset
• Fatigue management: spot on, no burnout
• HRV + stamina tracking via Garmin shows consistent recovery

​

Mindset & Mental State​

This is one of the biggest changes I’ve noticed:


Mental clarity is excellent
Motivation is effortless — training twice a day feels natural, not forced
Focus during lifts and rides is sharp
No anxiety, no post-cycle dread — I’m already thinking about a long-term strategy for the off period, how to transition, hold lean mass, and even do a natural cut phase post-PCT.

It feels like everything is syncing — body, training, and mind.

​

Key Takeaways After 8 Weeks​

• Stack synergy is solid — no toxicity, stable mood, clean results
• GH + T4 + Test is incredible for fullness and performance
• Recovery has never felt this consistent — even with cardio + lifting combo
• Nutrition plan is 100% supporting results
• Mentally sharper than ever — already building the next phase with intention

Next steps:

• Add Primo
• Finish push phase
• Taper into cut (Anavar/Clen)
• Clean post-cycle recovery
• Reassess health markers and long-term goals by end of summer

@xyle9999 Great detailed updates....good work so far man.....