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Veteran Log S.Gentz 2024 Cut-Recomp Log

s.gentz

s.gentz

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This log will detail my cut/recomp from July 1 to later this year when I will bulk again.
The plan will to trim off the fluff i put on during this past bulk so i can be in great place later in the year to add more size.
Will continue on the John Meadows High Evolutionary plan for the next 10 weeks.
Cardio will start at 20min post WO 5 days per week and progress as we go.

Cycle will be as follows. Gear from UGFreak and Umbrella Labs
Test E 300mg/wk
Tren E 200mg/wk
2iu HGH Daily AM
25mg/day proviron
Aromasin when/if needed
20mg/day GW501516
2.5mg/wk Tirzepatide

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
4 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Starting weight 218.0
Starting Macros- 2350cals/225p/225c/65f
Foods will be status quo.
 
7/1/2024
Weight 218 lbs.
Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Chicken Bowl
Meal6 1cup egg whites/6 slices turkey bacon

Chest1- John Meadows High Evolutionary
All sets are working sets
DB flat bench-90x10x2sets
Arsenal Machine press-230x8x2sets
Pushups-BWx20x2sets
Pes dip-170x20x1set
Arsenal shoulder press-180x10x2sets
Bent over DB side raise-25x20x3sets
Lying Y raise-15x12x3sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
First WO of the chest focused block.
I'll be using my gyms meal prep service for this week.

Pics
None today
 
s.gentz said:
This log will detail my cut/recomp from July 1 to later this year when I will bulk again.
The plan will to trim off the fluff i put on during this past bulk so i can be in great place later in the year to add more size.
Will continue on the John Meadows High Evolutionary plan for the next 10 weeks.
Cardio will start at 20min post WO 5 days per week and progress as we go.

Cycle will be as follows. Gear from UGFreak and Umbrella Labs
Test E 300mg/wk
Tren E 200mg/wk
2iu HGH Daily AM
25mg/day proviron
Aromasin when/if needed
20mg/day GW501516
2.5mg/wk Tirzepatide

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
4 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Starting weight 218.0
Starting Macros- 2350cals/225p/225c/65f
Foods will be status quo.
Click to expand...
s.gentz said:
7/1/2024
Weight 218 lbs.
Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Chicken Bowl
Meal6 1cup egg whites/6 slices turkey bacon

Chest1- John Meadows High Evolutionary
All sets are working sets
DB flat bench-90x10x2sets
Arsenal Machine press-230x8x2sets
Pushups-BWx20x2sets
Pes dip-170x20x1set
Arsenal shoulder press-180x10x2sets
Bent over DB side raise-25x20x3sets
Lying Y raise-15x12x3sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
First WO of the chest focused block.
I'll be using my gyms meal prep service for this week.

Pics
None today
Click to expand...
@s.gentz thank you for sharing this with us bro :) I follow all your logs and have been from your first show.

I dont see a show date now, you completely reconsidered it?
 
Npcclassicphysique champ said:
@s.gentz thank you for sharing this with us bro :) I follow all your logs and have been from your first show.

I dont see a show date now, you completely reconsidered it?
Click to expand...
Don’t have my sights set on a specific show right now. I know this is a 180 but I don’t want to put undue pressure on myself to hit certain dates. Right now I just wanna focus on body recomp to prepare for my next growth phase.
 
s.gentz said:
Don’t have my sights set on a specific show right now. I know this is a 180 but I don’t want to put undue pressure on myself to hit certain dates. Right now I just wanna focus on body recomp to prepare for my next growth phase.
Click to expand...
@s.gentz thats fair but too bad bro :) I really thought you could do the Mr. Buffalo show, you should step on stage again IMO
 
Npcclassicphysique champ said:
@s.gentz thats fair but too bad bro :) I really thought you could do the Mr. Buffalo show, you should step on stage again IMO
Click to expand...
I’ll def be on stage again I just wanna make sure I bring the best that I can. I think to get there I need to put a little more work in. 💪🏽
 
you are a champion for sure
I'm glad that you are enjoying doing these logs
 
I like how you lay out exactly what you're taking every day
that's a good supplement list
 
ugfreak products are A+
I loved my experience with them as well
 
I don't push yourself to compete
if it's there then go for it if not don't no reason to make it a miserable experience
 
7/2/2024
Weight 220.1 lbs.
Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Chicken Bowl
Meal6 1cup egg whites/6 slices turkey bacon

Back- John Meadows High Evolutionary
All sets are working sets
DB flat bench-90x10x2sets
DB row-100x10x2sets
Seated cable row-140x12x2sets
Wide grip stretch pulldown-160x10x2sets
Cable pullover-120x12x2sets
Lying DB row-55x10x2sets
Standing calves-200x30x2sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
Felt strong today. All work sets were 2 RIR

Pics
None today
 
7/3/2024
Weight 218.4 lbs.
Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Bowl
Meal6 1cup egg whites/6 slices turkey bacon

Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls-60x15x3sets
Concentration curls-30x10x3sets
Rope tricep extension-120x15x2sets
V handle tricep pushdown-130x15x2sets
LM press-135x10x2sets
Prime cable curl-40x15x3sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
All work sets were 2 RIR

Pics
None today
 
Nothing wrong with waiting and bringing the beat version of you on the stage I respect that and feel the same when it comes with competition, im in no rush to hit the stage.
 
s.gentz said:
7/2/2024
Weight 220.1 lbs.
Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Chicken Bowl
Meal6 1cup egg whites/6 slices turkey bacon

Back- John Meadows High Evolutionary
All sets are working sets
DB flat bench-90x10x2sets
DB row-100x10x2sets
Seated cable row-140x12x2sets
Wide grip stretch pulldown-160x10x2sets
Cable pullover-120x12x2sets
Lying DB row-55x10x2sets
Standing calves-200x30x2sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
Felt strong today. All work sets were 2 RIR

Pics
None today
Click to expand...
@s.gentz protein is still a bit low, you should boost that up bro if you want to grow :)

s.gentz said:
7/3/2024
Weight 218.4 lbs.
Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Bowl
Meal6 1cup egg whites/6 slices turkey bacon

Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls-60x15x3sets
Concentration curls-30x10x3sets
Rope tricep extension-120x15x2sets
V handle tricep pushdown-130x15x2sets
LM press-135x10x2sets
Prime cable curl-40x15x3sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
All work sets were 2 RIR

Pics
None today
Click to expand...
yup IMo more protein, since you cant do steak discussed before lets do liquid protein like shakes to bump the protein bro
you want mass my understanding before the next show right? for mass lets get protein in there bro :)
 
LevButlerov said:
@s.gentz protein is still a bit low, you should boost that up bro if you want to grow :)


yup IMo more protein, since you cant do steak discussed before lets do liquid protein like shakes to bump the protein bro
you want mass my understanding before the next show right? for mass lets get protein in there bro :)
Click to expand...
Im starting a slight diet phase right now. Will be looking to grow again later in the year.
 
Noah Wixx said:
Nothing wrong with waiting and bringing the beat version of you on the stage I respect that and feel the same when it comes with competition, im in no rush to hit the stage.
Click to expand...
Same here. I am in no rush. I want to put on as much muscle as possible and be like Nick Walker and be able to coast through to a win on sheer size.
 
s.gentz said:
Im starting a slight diet phase right now. Will be looking to grow again later in the year.
Click to expand...
@s.gentz I see, I was thinking you're doing a recomp, I think you can easily recomp and cut here with your dedication :)
I dont know why you're so resistant to more protein my man but you have the EVO family support always no matter what.
 
@s.gentz I see, I was thinking you're doing a recomp, I think you can easily recomp and cut here with your dedication :)

It is somewhat of a recomp/slight diet. Just taking a couple months to tighten up.

LevButlerov said:
I dont know why you're so resistant to more protein my man but you have the EVO family support always no matter what.
Click to expand...
I'm not resistant to protien at all but I only have so many calories to work with and i need carbs.
How would you distribute macros?
2400cals/200carb/ 00P/ 00f
I'm always open to suggestions but lower carbs that 200g is not doable for me as I want to keep my training output high.
I went high protien/low carb on my prep last year and completely fell apart.
 
Last edited:
stevesmi said:
nice man I like to see the John Meadows training strategies I have mad respect for that dude versus The Jokers that we have today in the fitness influencer world
Click to expand...
Yeah Meadows was just about hard work. Too many out there now spreading their "science" based approach. Keep it simple. Move weight. Eat right. Good things will happen.
It's funny to watch these young kids in the gym with almost 0 muscle on their frames doing all this weird shit and not eating right and most of them look just like they did 6 months/year ago. God forbid you give them any advice though.
 
7/4/2024
Weight 218.4 lbs.
Food-
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
50g carb drink intra WO(not included in totals)
Meal2-Shake post WO
Meal3-5 ?????

Chest2- John Meadows High Evolutionary
All sets are working sets
HS Converging press-230x8x2sets
Pec deck-150x15x2sets
Prime cable fly-40x15x2sets
Deficit pushups-BWx12x2sets
Reverse pec deck-120x15x3sets
Prime cable curl-35x15x3sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
All done for the week. Happy 4th everyone

Pics
None today
 
you are proving to everybody that you are a beast
 
I like how you space out your meals and you keep them moderate
 
looking really good we are proud of you
 
up looking good and feeling good is what it's all about
 
sgentz you are my hero!
 
you're getting some good protein as well
 
I like your supplement list there's a lot of good things in there
 
s.gentz said:
@s.gentz I see, I was thinking you're doing a recomp, I think you can easily recomp and cut here with your dedication :)

It is somewhat of a recomp/slight diet. Just taking a couple months to tighten up.


I'm not resistant to protien at all but I only have so many calories to work with and i need carbs.
How would you distribute macros?
2400cals/200carb/ 00P/ 00f
I'm always open to suggestions but lower carbs that 200g is not doable for me as I want to keep my training output high.
I went high protien/low carb on my prep last year and completely fell apart.
Click to expand...
@s.gentz the calories you're pegged to is only because you assume a lower BMR number imo
try this on for size, no cal count
200 grams carbs
260 grams protein
80 grams fat

I would go that route bro
 
RoidRage69 said:
Probably all backed up.
Click to expand...
Honestly I haven’t been monitoring my water intake. Might be not enough water with all that fiber. I’m going to be paying better attn to that.
Could barely even get dinner in. Small salad and six chicken wings and I was stuffed to capacity!!!
 
LevButlerov said:
@s.gentz the calories you're pegged to is only because you assume a lower BMR number imo
try this on for size, no cal count
200 grams carbs
260 grams protein
80 grams fat

I would go that route bro
Click to expand...
This is pretty much where it would head. I may keep fat 10g lower but I’m good with the other macros. If I had more cals to work with I would go a bit higher even in the protein. The fire is def not lit yet. Thinking just water is coming off since dropping the deca off and taking the test way down.
 
s.gentz said:
This is pretty much where it would head. I may keep fat 10g lower but I’m good with the other macros. If I had more cals to work with I would go a bit higher even in the protein. The fire is def not lit yet. Thinking just water is coming off since dropping the deca off and taking the test way down.
Click to expand...
@s.gentz i would even go as high as 280 grams of protein and 100 grams of fat bro :) I really think your body can handle it easy and cut at the same time
 
This will be good
 
s.gentz said:
This log will detail my cut/recomp from July 1 to later this year when I will bulk again.
The plan will to trim off the fluff i put on during this past bulk so i can be in great place later in the year to add more size.
Will continue on the John Meadows High Evolutionary plan for the next 10 weeks.
Cardio will start at 20min post WO 5 days per week and progress as we go.

Cycle will be as follows. Gear from UGFreak and Umbrella Labs
Test E 300mg/wk
Tren E 200mg/wk
2iu HGH Daily AM
25mg/day proviron
Aromasin when/if needed
20mg/day GW501516
2.5mg/wk Tirzepatide

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
4 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Starting weight 218.0
Starting Macros- 2350cals/225p/225c/65f
Foods will be status quo.
Click to expand...
Excited to follow along! 🙌🏼
 
RoidRage69 said:
Same here. I am in no rush. I want to put on as much muscle as possible and be like Nick Walker and be able to coast through to a win on sheer size.
Click to expand...

I can definitely see you doing that
 
s.gentz said:
7/2/2024
Weight 220.1 lbs.
Food-2377Cals/221c/217p/69f
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/3 slices Ezekiel toast
Meal2- Meal prep Firecracker chicken
Meal3-Meal prep Hot Honey chicken
50g carb drink intra WO(not included in totals)
Meal4-Shake post WO
Meal5-Meal Prep Taco Chicken Bowl
Meal6 1cup egg whites/6 slices turkey bacon

Back- John Meadows High Evolutionary
All sets are working sets
DB flat bench-90x10x2sets
DB row-100x10x2sets
Seated cable row-140x12x2sets
Wide grip stretch pulldown-160x10x2sets
Cable pullover-120x12x2sets
Lying DB row-55x10x2sets
Standing calves-200x30x2sets

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
Felt strong today. All work sets were 2 RIR

Pics
None today
Click to expand...
Great job
 
7/7/2024
Weight 218.5 lbs.
Food-2789Cals/256c/218p/99f
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- 4 whole eggs/4 slices Ezekiel toast
Meal3-Shake post WO
Meal4-3 spicy tuna rolls/2 salmon sashimi

Chest1- John Meadows High Evolutionary
All sets are working sets
DB flat press-90x11x2stes
Arsenal Incline press-235x8/235x7
Pec dip-175x20
Deficit pushups-bwx20/bwx14
Arsenal Shoulder press-185x10x2sets
Bent over DB f;y-25x21x3sets
Lying DB Y raise-15x13x3sets
Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
All work sets were 1 RIR

Pics
None today
 
s.gentz said:
7/7/2024
Weight 218.5 lbs.
Food-2789Cals/256c/218p/99f
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- 4 whole eggs/4 slices Ezekiel toast
Meal3-Shake post WO
Meal4-3 spicy tuna rolls/2 salmon sashimi

Chest1- John Meadows High Evolutionary
All sets are working sets
DB flat press-90x11x2stes
Arsenal Incline press-235x8/235x7
Pec dip-175x20
Deficit pushups-bwx20/bwx14
Arsenal Shoulder press-185x10x2sets
Bent over DB f;y-25x21x3sets
Lying DB Y raise-15x13x3sets
Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
All work sets were 1 RIR

Pics
None today
Click to expand...
@s.gentz good training day I see you trying hard man :) but your protein is dropping even lower
and im reading back no protein shake man? we need to add it
 
Eddie Haskell said:
@s.gentz good training day I see you trying hard man :) but your protein is dropping even lower
and im reading back no protein shake man? we need to add it
Click to expand...
Today was kind of an off day. It’s usually not a training day but my next two weeks are messed up with work and some time off so just fitting it all in when I can.
Meal3 was a post WO shake with 38g protein in it. Things will be changing over the next couple weeks as I settle in to the diet.
 
s.gentz said:
Today was kind of an off day. It’s usually not a training day but my next two weeks are messed up with work and some time off so just fitting it all in when I can.
Meal3 was a post WO shake with 38g protein in it. Things will be changing over the next couple weeks as I settle in to the diet.
Click to expand...
@s.gentz yup saw meal 3 was thinking more prebed shake as well man :)
but lets do this we support you man
 
Good work
 
Eddie Haskell said:
@s.gentz i was also thinking about your digestive issue I read a few pages back
how about extra digestive enzymes? tried that?
Click to expand...
Actually what i have found is that with taking all the additional fiber i was not drinking enough water and it would have the reverse effect. Made sure to track my water for the last 4 days and all has been good. Too much steak is still an issue but i'm not gonna reinvent the wheel just to eat more steaks.
 
never a complaint from you I like your hardcore nature
 
so consistent with your diet I'm so impressed
 
keep up the good work man you are very impressive every time
 
yes sometimes too much fiber can hurt you more than help
 
maybe incorporate some more fruits and veggies in your diet just the thought
 
7/8/2024
Weight 217.8 lbs.
Food-2243Cals/172c/268p/53f
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-8oz chicken breast/salad with fruit not included in cals
Meal6-Shake

Back- John Meadows High Evolutionary
All sets are working sets
DB bent over row-100x11x2sets
Seated cable row-150x12x2sets
Cable pullover-130x12x2sets
Stretch pulldown-165x10x2sets
Lying DB 2 arm row-60x10x2sets
Standing calves-200x30x2sets
Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO


Notes
All work sets were 1 RIR. For not eating a ton of cals today i am stuffed!!
Removed L-Carnitine pre WO. Not sure if it was beneficial or not.

Pics
IMG_0581.JPEG
 
s.gentz said:
7/8/2024
Weight 217.8 lbs.
Food-2243Cals/172c/268p/53f
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-8oz chicken breast/salad with fruit not included in cals
Meal6-Shake

Back- John Meadows High Evolutionary
All sets are working sets
DB bent over row-100x11x2sets
Seated cable row-150x12x2sets
Cable pullover-130x12x2sets
Stretch pulldown-165x10x2sets
Lying DB 2 arm row-60x10x2sets
Standing calves-200x30x2sets
Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO


Notes
All work sets were 1 RIR. For not eating a ton of cals today i am stuffed!!
Removed L-Carnitine pre WO. Not sure if it was beneficial or not.

Pics
View attachment 43595
Click to expand...
Food is looking great brother!
 
s.gentz said:
Actually what i have found is that with taking all the additional fiber i was not drinking enough water and it would have the reverse effect. Made sure to track my water for the last 4 days and all has been good. Too much steak is still an issue but i'm not gonna reinvent the wheel just to eat more steaks.
Click to expand...
@s.gentz I assumed you were drinking around a gallon of water per day, if not that needs to go up
 
s.gentz said:
7/8/2024
Weight 217.8 lbs.
Food-2243Cals/172c/268p/53f
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-8oz chicken breast/salad with fruit not included in cals
Meal6-Shake

Back- John Meadows High Evolutionary
All sets are working sets
DB bent over row-100x11x2sets
Seated cable row-150x12x2sets
Cable pullover-130x12x2sets
Stretch pulldown-165x10x2sets
Lying DB 2 arm row-60x10x2sets
Standing calves-200x30x2sets
Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO


Notes
All work sets were 1 RIR. For not eating a ton of cals today i am stuffed!!
Removed L-Carnitine pre WO. Not sure if it was beneficial or not.

Pics
View attachment 43595
Click to expand...
@s.gentz protein is up perfect man :) and nice meal SUPER clean and tasty looking
carnitine didnt do much for me pre, i have client on ostazol m1mk pre thats a crazy pump and use it too
 
Eddie Haskell said:
@s.gentz I assumed you were drinking around a gallon of water per day, if not that needs to go up
Click to expand...
I was drinking 3-4 liters a day but somewhere along the at that slipped down to maybe 2.
Fixed now. Back to pissing non stop again!!!😂
 
s.gentz said:
I was drinking 3-4 liters a day but somewhere along the at that slipped down to maybe 2.
Fixed now. Back to pissing non stop again!!!😂
Click to expand...
you're a champion at heart @s.gentz , we all slip up, important to jump back on the horse and course correct which you did man :)
 
Eddie Haskell said:
you're a champion at heart @s.gentz , we all slip up, important to jump back on the horse and course correct which you did man :)
Click to expand...
Yeah it’s weird how you take small things for granted. I guess you need to step back and do a full assessment of what you doing from time to time.
Helps when people have your back😉
 
s.gentz said:
Yeah it’s weird how you take small things for granted. I guess you need to step back and do a full assessment of what you doing from time to time.
Helps when people have your back😉
Click to expand...
@s.gentz EVO family always has your back and here for you :)
 
s.gentz said:
7/8/2024
Weight 217.8 lbs.
Food-2243Cals/172c/268p/53f
Meal1-4 whole eggs/4 slices Ezekiel toast
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-8oz chicken breast/salad with fruit not included in cals
Meal6-Shake

Back- John Meadows High Evolutionary
All sets are working sets
DB bent over row-100x11x2sets
Seated cable row-150x12x2sets
Cable pullover-130x12x2sets
Stretch pulldown-165x10x2sets
Lying DB 2 arm row-60x10x2sets
Standing calves-200x30x2sets
Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO


Notes
All work sets were 1 RIR. For not eating a ton of cals today i am stuffed!!
Removed L-Carnitine pre WO. Not sure if it was beneficial or not.

Pics
View attachment 43595
Click to expand...
Damn I wish you were cooking for me!! Haha
Keep up the amazing work brother!
 
7/9/2024
Weight 217.2lbs.
Food-2542Cals/223c/273p/62f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-1c egg whites/2 whole egg/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake

WO1
Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls-60x16x3sets
Preacher concentration curls-30x11x3sets
Prime cable curls-40x16x3sets
Cable push downs-130x16x3sets
Cable extensions-130x16x3sets
JM press-140x12x2sets
Machine crunches-100x16x2sets

Cardio
10min stairs post WO

WO2
Legs- John Meadows High Evolutionary
All sets are working sets
Arsenal lying leg curls-60x10x3sets
Arsenal leg extensions-90x12x2sets/100x12
Arsenal hack squat-90x10/180x8/90x10
Stiff leg DL-135x12x2sets
Bulgarian split squats-Skipped them. Legs were gassed

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO


Notes
Double session was tough today. Cardio after legs was brutal.
Struggle to go heavy on the hack squat. I don't feel comfortable on the machine. May switch back to the arsenal plate loaded squat machine.

Pics
None Today
 
The water game sucks drink 3 litters piss every hour on the hour 😑 lol so far you are kicking ass brother and it I'd a beautiful thing seeing it 💪
 
s.gentz said:
7/9/2024
Weight 217.2lbs.
Food-2542Cals/223c/273p/62f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-1c egg whites/2 whole egg/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake

WO1
Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls-60x16x3sets
Preacher concentration curls-30x11x3sets
Prime cable curls-40x16x3sets
Cable push downs-130x16x3sets
Cable extensions-130x16x3sets
JM press-140x12x2sets
Machine crunches-100x16x2sets

Cardio
10min stairs post WO

WO2
Legs- John Meadows High Evolutionary
All sets are working sets
Arsenal lying leg curls-60x10x3sets
Arsenal leg extensions-90x12x2sets/100x12
Arsenal hack squat-90x10/180x8/90x10
Stiff leg DL-135x12x2sets
Bulgarian split squats-Skipped them. Legs were gassed

Cardio
20min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO


Notes
Double session was tough today. Cardio after legs was brutal.
Struggle to go heavy on the hack squat. I don't feel comfortable on the machine. May switch back to the arsenal plate loaded squat machine.

Pics
None Today
Click to expand...
@s.gentz cardio post legs is killer bro :)
if hacks you dont feel it, change up, i get knee pain on hacks

high protein again BoOM
 
Npcclassicphysique champ said:
@s.gentz cardio post legs is killer bro :)
if hacks you dont feel it, change up, i get knee pain on hacks

high protein again BoOM
Click to expand...
Yeah I’m not keen on any squats really. I don’t like the spinal loading and knee issues.
May just do more extensions and some squat variations I can do with light weight like goblets.
 
s.gentz said:
Yeah I’m not keen on any squats really. I don’t like the spinal loading and knee issues.
May just do more extensions and some squat variations I can do with light weight like goblets.
Click to expand...
@s.gentz i dont have any clients do squats anymore bro due to injury
training a few bodybuilders now they hate me no squats "guy" is what they call me haha
but hey they get on stage on injury :)
 
let us know how you like squat variations
 
I'm a big believer and you don't have to do a certain exercise to still get a workout
 
go super light on squats or try some box squats but lightweight only
 
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