Approved Log My first cycle log

[Tiger Salman Khan]

Saturday cycling day

today leved home 7h40 for cycling for a nice workout 90 km 3h37 1452 m +


Diet just 100 gr of rice more than usual to refil glycogene

afternoon hot bath and yoga
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@xyle9999 amazing cycling with beautiful views.......good job bro......90km is your highest number?

 

[going2cycle]

Saturday cycling day

today leved home 7h40 for cycling for a nice workout 90 km 3h37 1452 m +


Diet just 100 gr of rice more than usual to refil glycogene

afternoon hot bath and yoga
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@xyle9999 90km cycling, wow you beast mode! beautiful place there HELLA NICE

 

[xyle9999]

U

@xyle9999 amazing cycling with beautiful views.......good job bro......90km is your highest number?

non i think the longer was around 114 km, but is the weather permit maybe i will make a longer on sunday for around 120 km

 

[xyle9999]

U

@xyle9999 amazing cycling with beautiful views.......good job bro......90km is your highest number?

non i think the longer was around 114 km, but is the weather permit maybe i will make a longer on sunday for around 120 km

 

[xyle9999]

Daily Log – Training & Diet (Cutting Phase / Performance Maintenance)

Training:

Morning Fasted Cardio

• 20 minutes treadmill run

Midday: Back + Biceps

• Pull-Ups (wide grip): 9 / 8 / 7 / 7 (bodyweight)
• Barbell Row (underhand grip):
   20×50kg, 15×60kg, 12×64kg, 10×69kg
• Lat Pulldown (neutral grip):
   12×59, 10×77, 10×90.5, 10×90.5
• Front Pulldown:
   20×68
   Drop Sets: 10–8–8 (68–59–54.5), 10–8–8 (72.5–36.5–54.5), 10–8–8 (77–68–59)
• Incline Dumbbell Curl:
   15×27.5, then 3 sets of 10–6–6
• Hammer Curl across body:
   30×27, 12×27, 10×32, 8×36

Evening: Zwift Home Trainer

• 30 minutes steady ride (LISS)

---

Diet / Supplementation:


Meal 1 – Breakfast

• Water + ½ organic lemon + grated ginger
• Glutathione 500mg (Now Foods)
• Chromium Picolinate
• 240g Egg Whites
• 1 Whole Egg
• 50g Gluten-Free Oat Flour
• 30g Ground Almonds
• 60g Unsweetened Apple Sauce
• Cinnamon
• Vitamin C 1000mg + Bioflavonoids
• Omega-3 (Now Foods)
• CoQ10 30mg
• Vitamin D3 1000 IU + K2

Meal 2 – Lunch

• 200g Grilled Chicken or Turkey
• 200g Green Veggies
• 10g Olive Oil

Meal 3 – Afternoon

• Chromium Picolinate
• 200g Grilled Chicken or Turkey
• 150g Green Veggies
• 150g Cooked Basmati Rice
• 10g Olive Oil
• Omega-3 (Now Foods)

Meal 4 – Pre-Workout

• 30g Hydrolyzed Whey
• 50g Cream of Rice
• 30g Peanut Butter

Meal 5 – Training Support

• Pre-workout (Advanced Blend)
• Intra: EAAs 10g
• Post:
   50g Cluster Dextrin
   40g Hydrolyzed Whey

Meal 6 – Dinner

• 150g White Fish
• 200g Green Veggies
• 10g Olive Oil
• Omega-3 x2 (Now Foods)
• ZMA (Now Sports)
• Glutamine 5g

---

Daily Totals:

• Carbs: 197g
• Fats: 97g
• Protein: 210g
• Calories: ~2562 kcal

 

[25homes]

Good work

 

[xyle9999]

Fueling My Goals with a Cyclical Nutrition Strategy

I’ve started a new cyclical meal plan structured around my training intensity and recovery needs:

• Plan 1 (P1) – 5 days/week for fat loss & stable energy
• Plan 2 (P2) – 2 days/week for glycogen reload & muscle growth

This approach lets me balance clean cutting with high-performance fueling.

P1 – 5 Days/Week (Moderate Carbs – High Protein – Balanced Fats)

Goal: Lean muscle maintenance & fat loss

Meal 1 – Breakfast

• Lemon & ginger water
• 240g egg whites + 1 whole egg
• 50g gluten-free oat flour
• 30g ground almonds
• 60g unsweetened apple sauce
• Supplements: Vitamin C, Omega 3, CoQ10, D3/K2, Chromium Picolinate, Glutathione

Meal 2 – Lunch

• 200g cooked chicken or turkey
• 200g green vegetables
• 10g olive oil

Meal 3 – Mid-afternoon

• 200g cooked chicken or turkey
• 150g green vegetables
• 150g cooked basmati rice
• 10g olive oil
• Omega 3 + Chromium Picolinate

Meal 4 – Pre-workout snack

• 30g Hydro Whey
• 50g rice cream
• 30g peanut butter

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey post-workout

Meal 6 – Dinner

• 150g cooked white fish (cod, tilapia, or similar)
• 200g green vegetables
• 10g olive oil
• Supplements: Omega 3, ZMA, Glutamine

Macros:

• ~197g carbs | ~97g fat | ~210g protein | ~2,560 kcal
• Macros Ratio: 31% carbs – 35% fat – 34% protein

P2 – 2 Days/Week (High Carbs – Low Fat – Moderate Protein)

Goal: Muscle recovery, metabolic boost

Meal 1 – Breakfast

• Lemon water
• 240g egg whites
• 80g gluten-free oat flour
• 20g honey
• Supplements: Vitamin C, CoQ10, D3/K2

Meal 2 – Lunch

• 180g egg whites
• 250g cooked basmati rice

Meal 3 – Mid-afternoon

• 180g cooked chicken or turkey
• 150g green vegetables
• 250g cooked potatoe

Meal 4 – Pre-workout snack

• 20g Hydro Whey
• 60g rice cream
• 10g goji berrie

Meal 5 – Intra/Post-Workout

• Preworkout supplement
• 10g EAA during workout
• 50g Cluster Dextrin + 40g Hydro Whey + 60g oat flour post-workou

Meal 6 – Dinner

• 150g cooked white fish
• 200g green vegetables
• 250g cooked potatoes
• Supplements: ZMA, Glutamine

Macros

• ~370g carbs | ~27g fat | ~184g protein | ~2,567 kcal
• Macros Ratio: 60% carbs – 10% fat – 30% protein

Water Intake: 3–4L/day


Tip: Add 1 tbsp apple cider vinegar + 1 tbsp lime juice to meals 3 & 6 for digestion.