Approved Log My first cycle log

[GHgut4life]

i will start to take pictures of my meal maybe one a week as anyway i prepare all my meal 1 time a week

will do today

That will be super hot bro thanks

 

[Mobster]

Weight per dumbbell on press??

 

[xyle9999]

Weight per dumbbell on press??

this is the total wwight of 2 dumbel,

only per dumbel for One-arm Leaning Lateral Raises

 

[ROIDDERS]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

Dumbbell Shoulder Press
• 20 × 20 kg
• 15 × 23 kg
• 12 × 32 kg
• 12 × 32 kg
• 12 × 36 kg
• 10 × 41 kg


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

@xyle9999 Very thorough update. As usual, I wouldn't expect anything else out of you. I really liked the dinner. You came up with the salmon, potatoes, and vegetables are some good nutrition and omegas.

 

[Ulter]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

Dumbbell Shoulder Press
• 20 × 20 kg
• 15 × 23 kg
• 12 × 32 kg
• 12 × 32 kg
• 12 × 36 kg
• 10 × 41 kg


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

@xyle9999 i like your supp list too. this one looks good!
dinner looks sweet. and you added some supps

 

[xyle9999]

Leg Day + Easy Zwift Ride + Recovery Flow | P1 Nutrition Day

Morning Routine:

• 5-min meditation & HRV check
• Fasted gym at 5:50 AM
• Post-workout (6:50 AM): 50g hydro whey + 50g cluster dextrin before breakfast

---

Leg Day Training – Morning (Same structure as last week, slightly reduced loads due to fatigue):

1. Seated Leg Extension
    15 x 40kg
    12 x 55kg
    Drop Set ×3 → 22 reps (10x 55, 6x 45, 6x 50kg)
2. Goblet Squats
    20 x 18.5kg
    15 x 32kg
    15 x 41kg
    15 x 50kg
3. Stiff-Leg Deadlift (DBs)
    15 x 50kg
    12 x 50kg
    10 x 60kg
    10 x 50kg
4. Lying Leg Curl
    15 x 20kg
    Drop Set ×3 → 22 reps (10x 30, 6x 25, 6x 20kg)
5. Standing Calf Raises (Machine)
    4 x 20–15 reps @ 90kg

---

Afternoon Zwift Recovery Ride
Route: Neon After Party – Makuri Islands

• Duration: 40:34
• Distance: 17.21 km
• Avg Power: 120 W
• Calories: 278 kcal
• Zone: Primarily Zone 1-2 (easy effort)

---

Evening Recovery Flow

• 20 min foam rolling (focus on quads, glutes, calves)
• 20 min yoga/mobility (hip openers, hamstring + spinal mobility)

---

P1 Nutrition Overview


Meal 1 – Breakfast

• 240g egg whites, 1 whole egg
• 50g gluten-free oat flour, 30g ground almonds
• 60g applesauce, cinnamon
• Morning stack: Glutathione, Chromium, Vit C, Omega 3, CoQ10, D3/K2

Meal 3 – Pre-afternoon

• 200g chicken
• 150g veggies
• 75g cooked basmati rice
• 10g olive oil
• Chromium + Omega 3

Meal 4 – Pre-workout snack

• 30g hydro whey
• 50g cream of rice
• 30g almond

Intra-workout

• 10g EAAs

Post-workout (6:50 AM after gym)

• 50g cluster dextrin
• 40g hydro whey

Meal 6 – Dinner

• 150g salmon
• 200g green vegetables
• 75gr potatoes
• 10g olive oil
• Evening stack: Omega 3, ZMA, Glutamine

Extras:

• Whey Ice Cream at Lunch
• Casein Ice Cream before Bed
• Last mini meal before bed: 100g chicken + 1 low-fat fromage blanc + vegetables

Total Macros: ~2560 kcal | P: 210g | C: 97g | F: 197g

---

Supplement Stack Recap
Morning:

• Glutathione 500mg
• Chromium Picolinate
• Vit C 1000 + Bioflavonoids
• Omega 3
• CoQ10 30mg
• Vit D3/K2
• T4

Intra:

• EAAs

Evening:

• Omega 3
• ZMA
• Glutamine

 

[2Thick]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

Dumbbell Shoulder Press
• 20 × 20 kg
• 15 × 23 kg
• 12 × 32 kg
• 12 × 32 kg
• 12 × 36 kg
• 10 × 41 kg


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

@xyle9999 Good job once again man. I like the dinner and I like the meals that you're doing. One thing I would change though is go from egg whites to whole eggs.

 

[GHgut4life]

Leg Day + Easy Zwift Ride + Recovery Flow | P1 Nutrition Day

Morning Routine:

• 5-min meditation & HRV check
• Fasted gym at 5:50 AM
• Post-workout (6:50 AM): 50g hydro whey + 50g cluster dextrin before breakfast

---

Leg Day Training – Morning (Same structure as last week, slightly reduced loads due to fatigue):

1. Seated Leg Extension
    15 x 40kg
    12 x 55kg
    Drop Set ×3 → 22 reps (10x 55, 6x 45, 6x 50kg)
2. Goblet Squats
    20 x 18.5kg
    15 x 32kg
    15 x 41kg
    15 x 50kg
3. Stiff-Leg Deadlift (DBs)
    15 x 50kg
    12 x 50kg
    10 x 60kg
    10 x 50kg
4. Lying Leg Curl
    15 x 20kg
    Drop Set ×3 → 22 reps (10x 30, 6x 25, 6x 20kg)
5. Standing Calf Raises (Machine)
    4 x 20–15 reps @ 90kg

---

Afternoon Zwift Recovery Ride
Route: Neon After Party – Makuri Islands

• Duration: 40:34
• Distance: 17.21 km
• Avg Power: 120 W
• Calories: 278 kcal
• Zone: Primarily Zone 1-2 (easy effort)

---

Evening Recovery Flow

• 20 min foam rolling (focus on quads, glutes, calves)
• 20 min yoga/mobility (hip openers, hamstring + spinal mobility)

---

P1 Nutrition Overview


Meal 1 – Breakfast

• 240g egg whites, 1 whole egg
• 50g gluten-free oat flour, 30g ground almonds
• 60g applesauce, cinnamon
• Morning stack: Glutathione, Chromium, Vit C, Omega 3, CoQ10, D3/K2

View attachment 28319

Meal 3 – Pre-afternoon

• 200g chicken
• 150g veggies
• 75g cooked basmati rice
• 10g olive oil
• Chromium + Omega 3

View attachment 28320
Meal 4 – Pre-workout snack

• 30g hydro whey
• 50g cream of rice
• 30g almond

Intra-workout

• 10g EAAs

Post-workout (6:50 AM after gym)

• 50g cluster dextrin
• 40g hydro whey

Meal 6 – Dinner

• 150g salmon
• 200g green vegetables
• 75gr potatoes
• 10g olive oil
• Evening stack: Omega 3, ZMA, Glutamine

View attachment 28321
Extras:

• Whey Ice Cream at Lunch
• Casein Ice Cream before Bed
• Last mini meal before bed: 100g chicken + 1 low-fat fromage blanc + vegetables

Total Macros: ~2560 kcal | P: 210g | C: 97g | F: 197g

---

Supplement Stack Recap
Morning:

• Glutathione 500mg
• Chromium Picolinate
• Vit C 1000 + Bioflavonoids
• Omega 3
• CoQ10 30mg
• Vit D3/K2
• T4

Intra:

• EAAs

Evening:

• Omega 3
• ZMA
• Glutamine

@xyle9999 good leg day bro and your meals are exceptional i nocied you are still real high fat 200 grams?
you were able to do al your cardio with less than 100 grams carbs?

 

[xyle9999]

@xyle9999 good leg day bro and your meals are exceptional i nocied you are still real high fat 200 grams?
you were able to do al your cardio with less than 100 grams carbs?

yes 5 days a week at 200 gr fat and 2 days per week low fat and high carbs

yes i'm ok with the cardio just when i did long cycling ride i had some carbs specially dextrine and rice crean

 

[RoySimpson]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

Dumbbell Shoulder Press
• 20 × 20 kg
• 15 × 23 kg
• 12 × 32 kg
• 12 × 32 kg
• 12 × 36 kg
• 10 × 41 kg


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

@xyle9999 awesome work bro! everything is looking on point!

 

[BodyMonster34]

you love red meat

normally on the week(Monday friday) i didn't eat read meal only chicken and fish, but on week end yes

bro yeah red meat make the man. my son been eating red meat since he a year old. doc said give him formula, i told doc i'm giving him red meat. now he 6'6'' and 250lb with 6% body fat. and he only 12 years old

 

[xyle9999]

Daily Recap | Strength + Cycling | Diet: P1 | Supplements Included

Morning: Push Workout (Chest + Triceps)

• Incline Smith Machine Press – 20x20 kg, 15x30 kg, 12x30 kg, 13x34 kg, 10x34 kg
• Flat Dumbbell Press – 15x41 kg, 12x41 kg, 3x10x48 kg
• Weighted Dips – 15, 12 (+1 kg), 13 (+1.5 kg), 10 reps (+3 kg)
• Cable Chest Fly – 20x19 kg, 15x29 kg, 12x29 kg, 10x36 kg
• EZ-Bar Skull Crushers – 15x24 kg, 12x24 kg, 12x27 kg, 10x29 kg
• Rope Pushdowns – 15x36 kg, 2x12x41 kg, 10x45.5 kg


Afternoon: Outdoor Cycling Ride
• Duration: 1h46
• Distance: 35.34 km
• Elevation gain: 1,075 m
• Avg Power: 182 W (Weighted: 200 W)
• HR avg/max: 128 / 145 bpm
• Power Zone 4 (threshold): 30% of the ride
• HR Zone 2: 92.6% of the time – Strong aerobic endurance
• Calories burned: ~1,155 kcal

Personal record for 20-min power output!

Evening Recovery

• 20 minutes foam rolling + yoga

Diet: Phase 1 (P1)

• Pre-workout: 15g preworkout + EAAs during
• Post-workout (early AM): 50g Cluster Dextrin + 50g Hydro Whey
• Breakfast:
  240g egg whites, 65g whole egg, 50g oat flour (gluten-free), 30g ground almonds, 60g apple compote, cinnamon
• Lunch:
  200g cooked chicken/turkey, 200g green vegetables, 10g olive oil
  
  
• evening meal:
  100g chicken/turkey, 150g vegetables, quark
• Snack (pre-ride):
  30g rice cream + 30g Hydro Whey + 20g Brazil nut
  
  • Snack (post-ride):
    30g Hydro Whey + 40g Dextrine
• Dinner:
  150g white fish, 200g green vegetables, 10g olive oil
• Before bed:
  100g chicken + 1 lean cottage cheese + vegetables
• Extras:
  Whey ice cream (midday), Casein ice cream (evening)

Supplements

• Morning:
  Glutathione 500mg, Chromium Picolinate, Vitamin C + Bioflavonoids, Omega 3, CoQ10, Vitamin D3/K2, L-Carnitine
• Intra-workout: EAAs
• Post-workout: Cluster Dextrin + Hydro Whey
• Evening:
  Omega 3, ZMA, Glutamine, Glycine (sleep support)

 

[xyle9999]

And for the one that like speed nice top speed going down 99.2 km/h

 

[xyle9999]

bro yeah red meat make the man. my son been eating red meat since he a year old. doc said give him formula, i told doc i'm giving him red meat. now he 6'6'' and 250lb with 6% body fat. and he only 12 years old

Yes maybe I will start eating more red meat

 

[Noah Wixx]

Daily Log – May 22, 2025

Morning Routine

• 5 min guided meditation
• HRV check with chest strap (Garmin) — solid parasympathetic readiness this morning

Morning Training – Shoulders & Abs (5:50–7:00 AM)​

Dumbbell Shoulder Press
• 20 × 20 kg
• 15 × 23 kg
• 12 × 32 kg
• 12 × 32 kg
• 12 × 36 kg
• 10 × 41 kg


Standing Lateral Raises (Drop Sets × 3 rounds)
• 15 × 13 kg
• Drop set (10–6–6): 20 kg → 13 kg → 13 kg × 3 rounds


Reverse Fly on Incline Bench
• 15 × 9 kg
• 3 × 12 × 13 kg


One-arm Leaning Lateral Raises
• 30 × 4.5 kg
• 12 × 5.5 kg
• 2 × 12 × 6.5 kg


Cable Crunches
• 30 reps @ 54.5 kg
• 3 × 20 @ 68 kg → 77 kg → 81.5 kg


Mountain Climbers
• 1 × 20 + 3 × 40 reps

---

Afternoon Ride – Outdoor​

Distance: 39.71 km
Elevation: 692 m
Duration: 1h30
Style: Tempo/Z2 rolling terrain, moderate effort
→ Rode under the sun, perfect active cardio day to complement the morning session

Evening Recovery

• 20 min foam roller + yoga
  Focused on quads, glutes, thoracic spine and hips
  Light flow + breathing reset

Nutrition – Plan P2 (High Carb Day)​

Meal 1 (Breakfast)
• 240 g egg whites
• 80 g gluten-free oat flour
• 20 g honey
• Vit C 1000, Vit D3/K2, CoQ10


Meal 2
• 180 g egg whites
• 250 g cooked basmati rice


Meal 3 (Lunch)
• 180 g lean poultry (cooked)
• 250 g cooked potatoes
• 150 g green vegetables


Collation (Pre/post-ride)
• 30 g cream of rice
• 20 g hydro whey
• 10 g dried goji berries


Post-Ride Shake
• 30 g hydro whey
• 30 g cream of rice
• 5 g creatine


Dinner
• 150 g cooked salmon
• 250 g potatoes
• 200 g green veggies
• ZMA + Glycine + Magnesium before bed


Bonus:
• Almond milk + whey protein ice cream at lunch
• Almond milk + casein ice cream before bed
→ Maintains satiety and taste while hitting macros

Supplementation (Daily)​

• AM (fasted): T4, L-Carnitine, TUDCA, Rhodiola
• Post-breakfast: Glutathione, NAC, Berberine, Chromium, Collagen, Vit C, D3/K2, CoQ10
• Midday: NAC, Berberine, Chromium, Silymarin
• Evening: Omega-3, Glutamine
• Pre-bed: ZMA, Magnesium bisglycinate, Ashwagandha, Glycine,
• Creatine: ~9 g daily via whey and post-workout
• Electrolytes: 2+ L water with electrolytes throughout the day

Love this layout!

 

[GHgut4life]

yes 5 days a week at 200 gr fat and 2 days per week low fat and high carbs

yes i'm ok with the cardio just when i did long cycling ride i had some carbs specially dextrine and rice crean

strong cardio for that carbs bro

 

[BodyMonster34]

Yes maybe I will start eating more red meat

bro gotta be east texas red meat

 

[xyle9999]

raining & Nutrition Update – Saturday Session | Start of New 3-Month Plan


Today I slightly modified my training schedule to accommodate my upcoming trip starting Wednesday. To maintain full volume, I’ll be squeezing all my gym sessions between today (Saturday) and Tuesday. This weekend marks the start of a new 3-month training plan, and I’m kicking it off strong with a back & biceps session.

​

Back & Biceps Training​

Warm-Up:

• 40 pull-ups
• Shoulder, elbow, arm and hip mobility + core activatio

Workout:

1. Lat Pulldown (front grip):

• 20x50 kg
• 15x63.5 kg
• 12x68 kg
• 10x77 kg
• Drop set: 10x72.5 kg → 8x63.5 kg → 8x59 kg

2. Seated Cable Row (neutral grip):

• 15x46 kg
• 15x64 kg
• 12x82 kg
• 10x100 kg

3. One-Arm Lat Pulldown:

• 12x18.5 kg
• 10x27.5 kg
• 10x32 kg
• 10x36.5 kg

4. One-Arm Dumbbell Row:

• 12x18 kg
• 10x20.5 kg
• 10x24 kg
• 10x24 kg

5. Barbell Curl:

• 15x20 kg
• Cluster set: 10-6-6 (same weight with 10-sec rest between sets)

6. Seated Hammer Curl on Preacher Bench:

• 12x10 kg
• 10x10 kg
• 8x11.5 kg
• 8x11.5 kg

​

Cardio - Road Cycling Session (Afternoon)​

• Duration: 2h33
• Distance: 57 km
• Elevation Gain: 1,386 m
• Average Power: 169 W
• Calories Burned: 1,551 kcal
• Heart Rate Zone 2: 92.4% of total time
  → Focused on steady endurance while managing not to push too hard. One of the best-balanced rides of this prep!

passed on the parent's restaurant of the multiple Ski downhill world chapions Didier Cuche

​

Nutrition (P2 Day)​

• Standard Phase 2 meals
• Added a post-ride shake: 1 scoop whey + 50 g cluster dextrin
• Evening: included 200 g grilled duck to increase protein and fat intake slightly after a longer cardio effort

​

Supplements​

• Morning: Omega 3, D3/K2, CoQ10, NAC, Glutathione, Chromium
• Intra: EAA
• Post: Whey + Dextrin
• Evening: Glycine (for recovery + sleep support)
• Still using L-Carnitine before cardio and GH in the AM as planned

 

[GHgut4life]

raining & Nutrition Update – Saturday Session | Start of New 3-Month Plan


Today I slightly modified my training schedule to accommodate my upcoming trip starting Wednesday. To maintain full volume, I’ll be squeezing all my gym sessions between today (Saturday) and Tuesday. This weekend marks the start of a new 3-month training plan, and I’m kicking it off strong with a back & biceps session.

​

Back & Biceps Training​

Warm-Up:

• 40 pull-ups
• Shoulder, elbow, arm and hip mobility + core activatio

Workout:

1. Lat Pulldown (front grip):

• 20x50 kg
• 15x63.5 kg
• 12x68 kg
• 10x77 kg
• Drop set: 10x72.5 kg → 8x63.5 kg → 8x59 kg

2. Seated Cable Row (neutral grip):

• 15x46 kg
• 15x64 kg
• 12x82 kg
• 10x100 kg

3. One-Arm Lat Pulldown:

• 12x18.5 kg
• 10x27.5 kg
• 10x32 kg
• 10x36.5 kg

4. One-Arm Dumbbell Row:

• 12x18 kg
• 10x20.5 kg
• 10x24 kg
• 10x24 kg

5. Barbell Curl:

• 15x20 kg
• Cluster set: 10-6-6 (same weight with 10-sec rest between sets)

6. Seated Hammer Curl on Preacher Bench:

• 12x10 kg
• 10x10 kg
• 8x11.5 kg
• 8x11.5 kg

​

Cardio - Road Cycling Session (Afternoon)​

• Duration: 2h33
• Distance: 57 km
• Elevation Gain: 1,386 m
• Average Power: 169 W
• Calories Burned: 1,551 kcal
• Heart Rate Zone 2: 92.4% of total time
  → Focused on steady endurance while managing not to push too hard. One of the best-balanced rides of this prep!

View attachment 28396​

View attachment 28397

passed on the parent's restaurant of the multiple Ski downhill world chapions Didier Cuche
View attachment 28398

​

Nutrition (P2 Day)​

• Standard Phase 2 meals
• Added a post-ride shake: 1 scoop whey + 50 g cluster dextrin
• Evening: included 200 g grilled duck to increase protein and fat intake slightly after a longer cardio effort

​

Supplements​

• Morning: Omega 3, D3/K2, CoQ10, NAC, Glutathione, Chromium
• Intra: EAA
• Post: Whey + Dextrin
• Evening: Glycine (for recovery + sleep support)
• Still using L-Carnitine before cardio and GH in the AM as planned

@xyle9999 again the best nicest place bro you pushing hard on cardio

when is your day off and cheat meals? we need to plan

 

[SteveSmi]

raining & Nutrition Update – Saturday Session | Start of New 3-Month Plan


Today I slightly modified my training schedule to accommodate my upcoming trip starting Wednesday. To maintain full volume, I’ll be squeezing all my gym sessions between today (Saturday) and Tuesday. This weekend marks the start of a new 3-month training plan, and I’m kicking it off strong with a back & biceps session.

​

Back & Biceps Training​

Warm-Up:

• 40 pull-ups
• Shoulder, elbow, arm and hip mobility + core activatio

Workout:

1. Lat Pulldown (front grip):

• 20x50 kg
• 15x63.5 kg
• 12x68 kg
• 10x77 kg
• Drop set: 10x72.5 kg → 8x63.5 kg → 8x59 kg

2. Seated Cable Row (neutral grip):

• 15x46 kg
• 15x64 kg
• 12x82 kg
• 10x100 kg

3. One-Arm Lat Pulldown:

• 12x18.5 kg
• 10x27.5 kg
• 10x32 kg
• 10x36.5 kg

4. One-Arm Dumbbell Row:

• 12x18 kg
• 10x20.5 kg
• 10x24 kg
• 10x24 kg

5. Barbell Curl:

• 15x20 kg
• Cluster set: 10-6-6 (same weight with 10-sec rest between sets)

6. Seated Hammer Curl on Preacher Bench:

• 12x10 kg
• 10x10 kg
• 8x11.5 kg
• 8x11.5 kg

​

Cardio - Road Cycling Session (Afternoon)​

• Duration: 2h33
• Distance: 57 km
• Elevation Gain: 1,386 m
• Average Power: 169 W
• Calories Burned: 1,551 kcal
• Heart Rate Zone 2: 92.4% of total time
  → Focused on steady endurance while managing not to push too hard. One of the best-balanced rides of this prep!

View attachment 28396​

View attachment 28397

passed on the parent's restaurant of the multiple Ski downhill world chapions Didier Cuche
View attachment 28398

​

Nutrition (P2 Day)​

• Standard Phase 2 meals
• Added a post-ride shake: 1 scoop whey + 50 g cluster dextrin
• Evening: included 200 g grilled duck to increase protein and fat intake slightly after a longer cardio effort

​

Supplements​

• Morning: Omega 3, D3/K2, CoQ10, NAC, Glutathione, Chromium
• Intra: EAA
• Post: Whey + Dextrin
• Evening: Glycine (for recovery + sleep support)
• Still using L-Carnitine before cardio and GH in the AM as planned

@xyle9999 really nice pics man. it looks like a mountain west lake in north america to me