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

[xyle9999]

@xyle9999 good work on this man. the muscles look big and ripped. keep up the good work

thanks bros

 

[xyle9999]

@xyle9999 bros proud of you on this. the physique on point. high quality too

Thank you bros much appreciated

 

[xyle9999]

• Seated cable row (neutral grip) – 5 sets (15, 12, 10, 10, 10) up to 186 kg (PR)

Now that's a BIG weight

Thanks bros, now i start to change a little my training to use ligh weight for warm up and put more intensity and more weight

 

[Ulter]

Morning Fasted Cardio + PM Back/Biceps Session


This morning I jumped on Zwift for a short and dynamic 38 min ride (19.6 km, 136 W avg, 30.5 km/h). Perfect way to burn some fat and wake up the system while keeping it controlled.


In the afternoon I went all in for back and biceps – strong intensity, hit some PRs and left the gym pumped:

• Rowing machine (10 min warm-up)
• Lat pulldown (front) – 6 sets (20, 15, 12, 10, 10+2DS, 10+2DS) up to 90.5 kh
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6) up to 64kg
• Seated cable row (neutral grip) – 5 sets (15, 12, 10, 10, 10) up to 186 kg (PR)
• Lat pulldown (neutral grip) – 6 sets (20, 15, 12, 10, 8, 6) up to 81.5 kg
• Cable pullover standing – 5 sets (20, 15, 12, 12+3DS) up to 36.5 kg
• Barbell curls – 4 sets (15, 12, 10, 8) up to 20kg
• Hammer curls – 4 sets (15, 12, 10, 8) up to 28 kg

Nutrition today: 1900 kcal with 100 g carbs.


This week’s plan:

• Monday: 100 g carbs
• Tuesday & Wednesday: 50 g carbs
• Thursday: big refeed with 400 g carbs
• Friday-Sunday: back to standard macros.

Feeling leaner and tighter each day, while still pushing strength and endurance. Thursday’s refeed is going to feel amazing

View attachment 31503View attachment 31504

@xyle9999 i've got a lot of love for this one. big refeed day. and you are doing it clean i'm sure

 

[GHgut4life]

Hi Bros,

yes sorry for late answer, i guess you totally right this mini-cut i did was really a nice learning than same always (is my weakness) i understimate my calories spend per day i always consider as i have office job i do not spend so much but with all the cardio for sure 2000 calories is to low.

so this week is just a test to make 3 days extremly low carbs to empty glycogene and big refeed to see how my body react is like a test pre-competition.

since friday i move to 2500 calories and since next week 2700 with 200 calories more every week to see how i react on bulk my idea is to not increase to much directly to avoid making fat, but for sure this mini-cut was a nice leasson and i will know for the next cut to reduce calories slowly and not go down like that

to cut brother you need to be at about 5000 calories 4-5k and get your body used to it
if you want to actually CUT your cal level has to be 4k and your cardio output and training you need more food
imo you're severely undereating

 

[BodyMonster34]

Morning Fasted Cardio + PM Back/Biceps Session


This morning I jumped on Zwift for a short and dynamic 38 min ride (19.6 km, 136 W avg, 30.5 km/h). Perfect way to burn some fat and wake up the system while keeping it controlled.


In the afternoon I went all in for back and biceps – strong intensity, hit some PRs and left the gym pumped:

• Rowing machine (10 min warm-up)
• Lat pulldown (front) – 6 sets (20, 15, 12, 10, 10+2DS, 10+2DS) up to 90.5 kh
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6) up to 64kg
• Seated cable row (neutral grip) – 5 sets (15, 12, 10, 10, 10) up to 186 kg (PR)
• Lat pulldown (neutral grip) – 6 sets (20, 15, 12, 10, 8, 6) up to 81.5 kg
• Cable pullover standing – 5 sets (20, 15, 12, 12+3DS) up to 36.5 kg
• Barbell curls – 4 sets (15, 12, 10, 8) up to 20kg
• Hammer curls – 4 sets (15, 12, 10, 8) up to 28 kg

Nutrition today: 1900 kcal with 100 g carbs.


This week’s plan:

• Monday: 100 g carbs
• Tuesday & Wednesday: 50 g carbs
• Thursday: big refeed with 400 g carbs
• Friday-Sunday: back to standard macros.

Feeling leaner and tighter each day, while still pushing strength and endurance. Thursday’s refeed is going to feel amazing

View attachment 31503View attachment 31504

@xyle9999 bro you got a good physique. you ripped and vascular. got mad love for you

 

[2Thick]

Morning Fasted Cardio + PM Back/Biceps Session


This morning I jumped on Zwift for a short and dynamic 38 min ride (19.6 km, 136 W avg, 30.5 km/h). Perfect way to burn some fat and wake up the system while keeping it controlled.


In the afternoon I went all in for back and biceps – strong intensity, hit some PRs and left the gym pumped:

• Rowing machine (10 min warm-up)
• Lat pulldown (front) – 6 sets (20, 15, 12, 10, 10+2DS, 10+2DS) up to 90.5 kh
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6) up to 64kg
• Seated cable row (neutral grip) – 5 sets (15, 12, 10, 10, 10) up to 186 kg (PR)
• Lat pulldown (neutral grip) – 6 sets (20, 15, 12, 10, 8, 6) up to 81.5 kg
• Cable pullover standing – 5 sets (20, 15, 12, 12+3DS) up to 36.5 kg
• Barbell curls – 4 sets (15, 12, 10, 8) up to 20kg
• Hammer curls – 4 sets (15, 12, 10, 8) up to 28 kg

Nutrition today: 1900 kcal with 100 g carbs.


This week’s plan:

• Monday: 100 g carbs
• Tuesday & Wednesday: 50 g carbs
• Thursday: big refeed with 400 g carbs
• Friday-Sunday: back to standard macros.

Feeling leaner and tighter each day, while still pushing strength and endurance. Thursday’s refeed is going to feel amazing

View attachment 31503View attachment 31504

@xyle9999 really good work on this! the training is on point. you pumping it hard

 

[ROIDDERS]

Morning Fasted Cardio + PM Back/Biceps Session


This morning I jumped on Zwift for a short and dynamic 38 min ride (19.6 km, 136 W avg, 30.5 km/h). Perfect way to burn some fat and wake up the system while keeping it controlled.


In the afternoon I went all in for back and biceps – strong intensity, hit some PRs and left the gym pumped:

• Rowing machine (10 min warm-up)
• Lat pulldown (front) – 6 sets (20, 15, 12, 10, 10+2DS, 10+2DS) up to 90.5 kh
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6) up to 64kg
• Seated cable row (neutral grip) – 5 sets (15, 12, 10, 10, 10) up to 186 kg (PR)
• Lat pulldown (neutral grip) – 6 sets (20, 15, 12, 10, 8, 6) up to 81.5 kg
• Cable pullover standing – 5 sets (20, 15, 12, 12+3DS) up to 36.5 kg
• Barbell curls – 4 sets (15, 12, 10, 8) up to 20kg
• Hammer curls – 4 sets (15, 12, 10, 8) up to 28 kg

Nutrition today: 1900 kcal with 100 g carbs.


This week’s plan:

• Monday: 100 g carbs
• Tuesday & Wednesday: 50 g carbs
• Thursday: big refeed with 400 g carbs
• Friday-Sunday: back to standard macros.

Feeling leaner and tighter each day, while still pushing strength and endurance. Thursday’s refeed is going to feel amazing

View attachment 31503View attachment 31504

nice one! you are showing yourself to be a true champion @xyle9999 you look incredible !

 

[xyle9999]

Big training day update

Today I pushed hard with a double cycling session plus a full chest workout.

• Cycling (morning & midday): solid rides to keep endurance and conditioning sharp.
• Chest workout:
  • 10 min elliptical warm-up
  • Pull over – 5 sets (15, 12, 10, 10, 10) up to 30 kg
  • Dumbbell bench press – 4 sets (15, 12, 10, 8) up to 64 kg (PR)
  • Flat dumbbell fly – 5 sets (15, 12, 10, +2DS) up to 32 kg
  • Smith machine bench press – 6 sets (15, 12, 10, 10, 8, 6) up to 64 kg
  • High cable fly – 5 sets (20, 15, 12, 10, +2DS) up to 46 kg

Total volume and intensity were on point, and I hit some great pumps through the whole session.

On the nutrition side, I’m still deep in the cut phase — today and tomorrow are low-carb days at just 50g carbs. Keeping protein high and fats stable, then Thursday I’ll have a big refeed to reload glycogen and boost performance before going back to baseline.

Energy levels are holding, but definitely feeling the push from training + diet. This is the grind phase before transitioning into the next stage of the cycle.

 

[CEO]

Thank you bros much appreciated

bros anabolex crew here for u

 

[going2cycle]

Big training day update

Today I pushed hard with a double cycling session plus a full chest workout.

• Cycling (morning & midday): solid rides to keep endurance and conditioning sharp.
• Chest workout:
  • 10 min elliptical warm-up
  • Pull over – 5 sets (15, 12, 10, 10, 10) up to 30 kg
  • Dumbbell bench press – 4 sets (15, 12, 10, 8) up to 64 kg (PR)
  • Flat dumbbell fly – 5 sets (15, 12, 10, +2DS) up to 32 kg
  • Smith machine bench press – 6 sets (15, 12, 10, 10, 8, 6) up to 64 kg
  • High cable fly – 5 sets (20, 15, 12, 10, +2DS) up to 46 kg

Total volume and intensity were on point, and I hit some great pumps through the whole session.

On the nutrition side, I’m still deep in the cut phase — today and tomorrow are low-carb days at just 50g carbs. Keeping protein high and fats stable, then Thursday I’ll have a big refeed to reload glycogen and boost performance before going back to baseline.

Energy levels are holding, but definitely feeling the push from training + diet. This is the grind phase before transitioning into the next stage of the cycle.

beautiful place
you do a lot of output on cals here
you said low carbs, how much food are you taking in? macros? calories?
@xyle9999 I noticed you ignored @GHgut4life post about calorie intake I was just reading back

to cut brother you need to be at about 5000 calories 4-5k and get your body used to it
if you want to actually CUT your cal level has to be 4k and your cardio output and training you need more food
imo you're severely undereating

 

[xyle9999]

beautiful place
you do a lot of output on cals here
you said low carbs, how much food are you taking in? macros? calories?
@xyle9999 I noticed you ignored @GHgut4life post about calorie intake I was just reading back

i don ot ignore i guess ihe's right, and is the last week of the cut since thursday i restart increase calories

macros for the week

Monday (Low carb – ~1920 kcal)

• Protein: 200 g
• Carbs: 100 g
• Fat: 80 g

Tuesday (Very low carb – ~1900 kcal)

• Protein: 200 g
• Carbs: 50 g
• Fat: 80 g

Wednesday (Very low carb – ~1900 kcal)

• Protein: 200 g
• Carbs: 50 g
• Fat: 80 g

Thursday (Refeed – ~3200 kcal)

• Protein: 160 g
• Carbs: 400 g
• Fat: 80 g

Friday (Maintenance – ~2500 kcal)

• Protein: 200 g
• Carbs: 240 g
• Fat: 80 g

Saturday (Maintenance – ~2500 kcal)

• Protein: 200 g
• Carbs: 240 g
• Fat: 80 g

Sunday (Maintenance – ~2500 kcal)

• Protein: 200 g
• Carbs: 240 g
• Fat: 80 g

Weekly average (approx.):

• Calories: ~2360 kcal
• Protein: 195–200 g
• Carbs: cycling 50 g → 400 g → stable 240 g
• Fat: 80 g

 

[RoySimpson]

Morning Fasted Cardio + PM Back/Biceps Session


This morning I jumped on Zwift for a short and dynamic 38 min ride (19.6 km, 136 W avg, 30.5 km/h). Perfect way to burn some fat and wake up the system while keeping it controlled.


In the afternoon I went all in for back and biceps – strong intensity, hit some PRs and left the gym pumped:

• Rowing machine (10 min warm-up)
• Lat pulldown (front) – 6 sets (20, 15, 12, 10, 10+2DS, 10+2DS) up to 90.5 kh
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6) up to 64kg
• Seated cable row (neutral grip) – 5 sets (15, 12, 10, 10, 10) up to 186 kg (PR)
• Lat pulldown (neutral grip) – 6 sets (20, 15, 12, 10, 8, 6) up to 81.5 kg
• Cable pullover standing – 5 sets (20, 15, 12, 12+3DS) up to 36.5 kg
• Barbell curls – 4 sets (15, 12, 10, 8) up to 20kg
• Hammer curls – 4 sets (15, 12, 10, 8) up to 28 kg

Nutrition today: 1900 kcal with 100 g carbs.


This week’s plan:

• Monday: 100 g carbs
• Tuesday & Wednesday: 50 g carbs
• Thursday: big refeed with 400 g carbs
• Friday-Sunday: back to standard macros.

Feeling leaner and tighter each day, while still pushing strength and endurance. Thursday’s refeed is going to feel amazing

View attachment 31503View attachment 31504

@xyle9999 looking super jacked bro!

 

[xyle9999]

Today was my second low-carb day (50g carbs) and I kept the engine running with a mix of cardio and weights:

• Zwift: 45 minutes this morning
• MTB: 30 minutes at lunch, technical ride
• Shoulders + Abs in the afternoon (lateral raises, presses, crunches, hanging leg raises, etc.)

Calories were around ~1900 kcal, energy was low but manageable, training intensity stayed solid even on minimal carbs.


Tomorrow’s plan (Refeed Day – 400g carbs)

• No cardio, just resting my legs and letting glycogen refill.
• Nutrition: about 400g carbs refeed, clean sources (rice, cream of rice, potatoes).
• Full body pump session in the afternoon, focusing on volume, contraction, and pump — not chasing max weights.
  • Squats (Smith)
  • Bench press (dumbbells)
  • Barbell rows
  • Lateral raises
  • Barbell curls
  • Rope pushdowns
  • RDLs (stiff-leg deadlifts)
  • Cable crunches

Looking forward to see the effect of the refeed on my performance and pump

 

[GHgut4life]

i don ot ignore i guess ihe's right, and is the last week of the cut since thursday i restart increase calories

macros for the week

Monday (Low carb – ~1920 kcal)

• Protein: 200 g
• Carbs: 100 g
• Fat: 80 g

Tuesday (Very low carb – ~1900 kcal)

• Protein: 200 g
• Carbs: 50 g
• Fat: 80 g

Wednesday (Very low carb – ~1900 kcal)

• Protein: 200 g
• Carbs: 50 g
• Fat: 80 g

Thursday (Refeed – ~3200 kcal)

• Protein: 160 g
• Carbs: 400 g
• Fat: 80 g

Friday (Maintenance – ~2500 kcal)

• Protein: 200 g
• Carbs: 240 g
• Fat: 80 g

Saturday (Maintenance – ~2500 kcal)

• Protein: 200 g
• Carbs: 240 g
• Fat: 80 g

Sunday (Maintenance – ~2500 kcal)

• Protein: 200 g
• Carbs: 240 g
• Fat: 80 g

Weekly average (approx.):

• Calories: ~2360 kcal
• Protein: 195–200 g
• Carbs: cycling 50 g → 400 g → stable 240 g
• Fat: 80 g

I am right brother i can tell you're using ai for the clean up of the food post but you're not using ai to actually plan food right?
and your maintenance is MUCH higher with your output @xyle9999

maintenance is BMR + output that means
weight x 12 + around 1000-1500 cal you doing (weight in lbs)
your calories should be 3000+ then we can cut from there

 

[GHgut4life]

Today was my second low-carb day (50g carbs) and I kept the engine running with a mix of cardio and weights:

• Zwift: 45 minutes this morning
• MTB: 30 minutes at lunch, technical ride
• Shoulders + Abs in the afternoon (lateral raises, presses, crunches, hanging leg raises, etc.)

Calories were around ~1900 kcal, energy was low but manageable, training intensity stayed solid even on minimal carbs.


Tomorrow’s plan (Refeed Day – 400g carbs)

• No cardio, just resting my legs and letting glycogen refill.
• Nutrition: about 400g carbs refeed, clean sources (rice, cream of rice, potatoes).
• Full body pump session in the afternoon, focusing on volume, contraction, and pump — not chasing max weights.
  • Squats (Smith)
  • Bench press (dumbbells)
  • Barbell rows
  • Lateral raises
  • Barbell curls
  • Rope pushdowns
  • RDLs (stiff-leg deadlifts)
  • Cable crunches

Looking forward to see the effect of the refeed on my performance and pump

good day and the 400 grams of carbs day is perfect but you should eat at least 1 junk food you crave brother and post some food pics for the anabolex family @xyle9999

 

[ballin2504]

Morning Fasted Cardio + PM Back/Biceps Session


This morning I jumped on Zwift for a short and dynamic 38 min ride (19.6 km, 136 W avg, 30.5 km/h). Perfect way to burn some fat and wake up the system while keeping it controlled.


In the afternoon I went all in for back and biceps – strong intensity, hit some PRs and left the gym pumped:

• Rowing machine (10 min warm-up)
• Lat pulldown (front) – 6 sets (20, 15, 12, 10, 10+2DS, 10+2DS) up to 90.5 kh
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6) up to 64kg
• Seated cable row (neutral grip) – 5 sets (15, 12, 10, 10, 10) up to 186 kg (PR)
• Lat pulldown (neutral grip) – 6 sets (20, 15, 12, 10, 8, 6) up to 81.5 kg
• Cable pullover standing – 5 sets (20, 15, 12, 12+3DS) up to 36.5 kg
• Barbell curls – 4 sets (15, 12, 10, 8) up to 20kg
• Hammer curls – 4 sets (15, 12, 10, 8) up to 28 kg

Nutrition today: 1900 kcal with 100 g carbs.


This week’s plan:

• Monday: 100 g carbs
• Tuesday & Wednesday: 50 g carbs
• Thursday: big refeed with 400 g carbs
• Friday-Sunday: back to standard macros.

Feeling leaner and tighter each day, while still pushing strength and endurance. Thursday’s refeed is going to feel amazing

View attachment 31503View attachment 31504

@xyle9999 I’d say intensity man that’s a great workout. Way to keep killing them

 

[xyle9999]

I am right brother i can tell you're using ai for the clean up of the food post but you're not using ai to actually plan food right?
and your maintenance is MUCH higher with your output @xyle9999

maintenance is BMR + output that means
weight x 12 + around 1000-1500 cal you doing (weight in lbs)
your calories should be 3000+ then we can cut from there

yes i calculated my TMP and is around 2100 calories but is withut cardio and training so since now i starting increasing calories

 

[Noah Wixx]

Morning Fasted Cardio + PM Back/Biceps Session


This morning I jumped on Zwift for a short and dynamic 38 min ride (19.6 km, 136 W avg, 30.5 km/h). Perfect way to burn some fat and wake up the system while keeping it controlled.


In the afternoon I went all in for back and biceps – strong intensity, hit some PRs and left the gym pumped:

• Rowing machine (10 min warm-up)
• Lat pulldown (front) – 6 sets (20, 15, 12, 10, 10+2DS, 10+2DS) up to 90.5 kh
• Barbell row pronated – 5 sets (15, 12, 10, 8, 6) up to 64kg
• Seated cable row (neutral grip) – 5 sets (15, 12, 10, 10, 10) up to 186 kg (PR)
• Lat pulldown (neutral grip) – 6 sets (20, 15, 12, 10, 8, 6) up to 81.5 kg
• Cable pullover standing – 5 sets (20, 15, 12, 12+3DS) up to 36.5 kg
• Barbell curls – 4 sets (15, 12, 10, 8) up to 20kg
• Hammer curls – 4 sets (15, 12, 10, 8) up to 28 kg

Nutrition today: 1900 kcal with 100 g carbs.


This week’s plan:

• Monday: 100 g carbs
• Tuesday & Wednesday: 50 g carbs
• Thursday: big refeed with 400 g carbs
• Friday-Sunday: back to standard macros.

Feeling leaner and tighter each day, while still pushing strength and endurance. Thursday’s refeed is going to feel amazing

View attachment 31503View attachment 31504

Abs on point