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

[SteveSmi]

Daily Update – Day 2 Stabilization (10 November25)

Ciao guys,

I’m feeling much better today — I did 30 minutes of fasted cardio this morning, and I can really feel my energy coming back.
Later in the day, I hit a solid training session focused on controlled execution, full range of motion, and clean tempo.
Started with a short run to warm up, followed by a full back and shoulders workout, and finished with some core work.
Overall, energy and focus were great, and I had a strong pump on both the back and delts.

Cardio

Session type: Zwift – Low-intensity recovery ride
Duration: 31:36
Distance: 13.01 km
Avg Power: 134 W
Max Power: 893 W
Normalized Power: 186 W
Avg HR: 114 bpm
Max HR: 136 bpm
Cadence: 77 rpm (avg) / 100 rpm (max)
Calories: 243 kcal
Avg Speed: 24.7 km/h
Max Speed: 77.0 km/h
Elevation gain: 205 m

View attachment 33767

Weight Training​

Warm-up:

7 min treadmill run
Shoulder, elbow, and hip rotations
Light activation + 20 push-ups

Main session:

Pull-ups – 3 sets of 6 reps (bodyweight)
Barbell Rows – 2×12 pronated grip + 2×12 supinated grip
Wide-grip Lat Pulldown – 2×12
Close-grip Lat Pulldown – 2×12
Single-arm Seated Cable Row – 3×10 per side

Smith Machine Military Press – 4×10
Dumbbell Lateral Raises – 4×12
Rear Delt Cable Flys – 3×12
Core Finisher: 5 minutes ab circuit (crunches, planks, leg raises)

Diet – Week Plan (~2445 kcal – P:248 / C:182 / F:74)​

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

Supplement Stack​

Morning (fasted): TUDCA, L-Carnitine
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
Evening: Berberine, Ashwagandha, Magnesium, Glycine

Current Protocol​

TRT: 125 mg Testosterone Cypionate / week
GH: 2 IU daily, morning fasted

@xyle9999 diet and weekly plan is outstanding and so is the supplements you are using. a lot of good quality micronutritions in there

 

[2Thick]

Daily Update – Day 2 Stabilization (10 November25)

Ciao guys,

I’m feeling much better today — I did 30 minutes of fasted cardio this morning, and I can really feel my energy coming back.
Later in the day, I hit a solid training session focused on controlled execution, full range of motion, and clean tempo.
Started with a short run to warm up, followed by a full back and shoulders workout, and finished with some core work.
Overall, energy and focus were great, and I had a strong pump on both the back and delts.

Cardio

Session type: Zwift – Low-intensity recovery ride
Duration: 31:36
Distance: 13.01 km
Avg Power: 134 W
Max Power: 893 W
Normalized Power: 186 W
Avg HR: 114 bpm
Max HR: 136 bpm
Cadence: 77 rpm (avg) / 100 rpm (max)
Calories: 243 kcal
Avg Speed: 24.7 km/h
Max Speed: 77.0 km/h
Elevation gain: 205 m

View attachment 33767

Weight Training​

Warm-up:

7 min treadmill run
Shoulder, elbow, and hip rotations
Light activation + 20 push-ups

Main session:

Pull-ups – 3 sets of 6 reps (bodyweight)
Barbell Rows – 2×12 pronated grip + 2×12 supinated grip
Wide-grip Lat Pulldown – 2×12
Close-grip Lat Pulldown – 2×12
Single-arm Seated Cable Row – 3×10 per side

Smith Machine Military Press – 4×10
Dumbbell Lateral Raises – 4×12
Rear Delt Cable Flys – 3×12
Core Finisher: 5 minutes ab circuit (crunches, planks, leg raises)

Diet – Week Plan (~2445 kcal – P:248 / C:182 / F:74)​

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

Supplement Stack​

Morning (fasted): TUDCA, L-Carnitine
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
Evening: Berberine, Ashwagandha, Magnesium, Glycine

Current Protocol​

TRT: 125 mg Testosterone Cypionate / week
GH: 2 IU daily, morning fasted

Nice job with the growth hormone and TRT. @xyle9999 That goes well together. That's a nice little protocol and very mild.