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

[GHgut4life]

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

your BMR is more like 2300 for your size and with output its like 4000-5000
if you eat under 2000 your body is in STARVATION mode and will try to GAIN FAT and not let it go brother @xyle9999

 

[xyle9999]

Hi bros from Anabolex,


Here’s some feedback after my mini-cut.

I ran a 6-week cut with a morning stack of green tea, caffeine, iodine, L-carnitine, and clenbuterol.

On the scale, I’m down 4 kg. It was pretty intense and a good experience overall. The main thing I noticed is that my body didn’t react very well because my calorie deficit was way too big. Still, I see the positive side: I leaned out quite a bit, which was the goal before starting a lean and clean bulk. But it’s clear that the lesson here is that for my next cut, I’ll definitely need to eat more.

This week I did a test run: Monday 100 g carbs, Tuesday and Wednesday 50 g, and yesterday (Thursday) I reloaded with 400 g. I’ll show you the before/after shapes.

Now I’m going to gradually increase calories to avoid putting on too much fat. Between today and Sunday I’ll move up to 2600 calories, Monday 2800, and then I’ll keep adding 200 calories until I notice it’s too much.


Starting Monday I’ll move straight into my 12-week cycle, and I’m also going to start practicing my posing every day in preparation for my competition in April. By the way, if any of you guys have tips, videos, or other resources, I’d really appreciate it.

 

[xyle9999]

Bulk Cycle Log – 12–14 Weeks Lean Mass Phase (Road to Competition)


Ciao guys


I’m getting ready for the bulk (starting Monday) and I love to have everything prepared in advance. So I’m sharing my full plan here → cycle, diet, macros, supplements, and training. Feedback is always welcome

Cycle Overview

• Duration: 12 weeks (option to extend to 14 depending on bloodwork & progress).
• Base TRT: already on, no full PCT needed.
• Compounds:
  
  • Test Cypionate → 500 mg/week
  • Boldenone → 250 mg/week (weeks 1–5), then adjust to 350–400 mg/week depending on bloodwork (hematocrit).
  • Primobolan → 500 mg/week
  • Growth Hormone → 6 IU/day (split AM + post-training)
  • Turinabol → 30 mg/day (weeks 1–4) → kickstart
  • Anavar → 30–40 mg/day (weeks 10–12/14) → finisher
  • Arimidex → 0.5 mg x2/week (adjust via bloods)
  • Proviron → 25 mg/day
    

Bloodwork Strategy

• Week 5: full panel (hormones, liver, kidneys, lipids, hematocrit, E2).
• Week 11: second panel to decide if I extend to 14 weeks.

Diet & Macros​

• Calories starting point: 2800–3000 kcal/day → slow progressive increase (+200 kcal/week if needed).
• Macros:
  
  • Protein → 200–220 g/day
  • Carbs → 260–350 g/day (carb cycling depending on training day)
  • Fats → 80–90 g/day
    

Plan per week:

• Low days (Tue/Wed ~2480 kcal) → P:200 / C:260 / F:80
• Medium days (Fri/Sat ~2680 kcal) → P:200 / C:280 / F:85
• High days (Mon/Thu ~2880 kcal) → P:200 / C:300 / F:85
• Refeed day (Sun ~3180 kcal) → P:200 / C:350 / F:90

Goal: +0.3–0.5 kg/week → lean gain. Projection: ~86.5–87.5 kg after 14 weeks.

Supplement Stack​

Morning (fasted):
TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit

Pre-workout:
Creatine 3 g

Post-workout:
Creatine 3 g, Glutamine 5 g, Dextrin 30–40 g

Breakfast:
CoQ10, Vit C, Vit D+K2, NAC, Omega-3, Glutathione, Enzymes, Berberine, Chromium

Lunch:
Silymarin, Curcumin, NAC (+Berberine if carb meal)

Post-cardio:
Berberine, Chromium (if carb meal)

Dinner:
Omega-3, Enzymes, Glutamine (optional)

Before bed:
ZMA, Magnesium, Ashwagandha, Glycine, Proviron

Evening add-on:
Metformin 1 g

Training​

• Split: Push/Pull/Legs (6x per week)
• Style: Heavy PPL with progressive overload, 12–20 working sets/session.
• Cardio:
  
  • 40 min Z2 most mornings (fasted)
  • 2–3 long rides/weekend (Zwift + outdoor cycling)
    

Monitoring​

• Weekly weight average
• Progress pics (every Sunday)
• Bloodwork @ week 5 and 11
• Adjust calories + compounds based on response

Goals​

• Build +4–5 kg lean mass over 12–14 weeks
• Stay aesthetic (no sloppy bulk)
• Keep endurance (Zwift, road & MTB)
• Prep for competition in April

That’s the plan. Starting Monday.


I’ll update weekly with weight, strength, cardio and pics. Let’s grow!