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.

 

[Ulter]

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 work on the dinner. the protocol is on point. the 2iu's daily of hgh is perfect! you can even do 1iu @xyle9999

 

[CEO]

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 Bro is looking really good on this. I like the little game you play where you bicycle. That looks like a challenging workout. You certainly are pro on that the next Lance Armstrong if you ask me.

 

[ROIDDERS]

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

You are an absolute machine. Nice job also with the supplements. You don't see too many people pounding away at the creatine, but it's very beneficial and very cheap. @xyle9999