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Veteran Log S.gentz 2024-2025 Build Log

s.gentz said:
11/15/2024
Weight 210.2lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Legs2-RP Hypertrophy 6 week build
All sets are working sets
Lying leg curl-145x10x3sets
Arsenal leg extension-122.5x10x3sets
Machine glute-160x12x3sets

Cardio
15 post WO treadmill

Supps/Meds
12g fish oil daily
15g 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

Notes
Legs are f’d!!! Cardio was a struggle. Felt really strong during the WO though.
Could have pushed more I think but following the prescribed progressions
Click to expand...
after that 9 sets you were completely F***d? no squats? maybe I missed the intensity ;) @s.gentz
 
Npcclassicphysique champ said:
after that 9 sets you were completely F***d? no squats? maybe I missed the intensity ;) @s.gentz
Click to expand...
I did rdl and squat Tuesday. I split it up so I can go harder both days. One leg day is tough to get though everything with intensity.
Yep, nine sets did it. Legs had an insane pump. I did do wu on everything but the glutes. First few minutes of treadmill were bad!!!
 
s.gentz said:
I did rdl and squat Tuesday. I split it up so I can go harder both days. One leg day is tough to get though everything with intensity.
Yep, nine sets did it. Legs had an insane pump. I did do wu on everything but the glutes. First few minutes of treadmill were bad!!!
Click to expand...
that makes sense, crazy leg pump either way :)
 
s.gentz said:
11/13/2024
Weight 209.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Back/Bi-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-170x11x4sets
NG lat pull-160x10x3sets
Cable pullover-130x11x3sets
BB curl-70x14x3sets
Prime cable curl-60x9x3sets

Cardio
30 post WO treadmill

Supps/Meds
12g fish oil daily
15g 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

Notes
Progressing all movements
Click to expand...
You are Killin it
 
11/17/2024
Weight 211lbs
**Food-?
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal3-Shake post WO
Meal4-Tuna sandwich and kettle chips
Meal5-4oz 93/7 beef/200g rice/kimchi
Meal6- 225g 2% greek yogurt/mixed berries

Back2-RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-140x10x3sets
Meadows row-110x8x3sets
HS Single arm high row-137.5x12x3sets
Reverse pec deck-130x12x3sets
Prime cable curl-60x11x4sets

Cardio
None today. Can barely walk.

Supps/Meds
12g fish oil daily
15g 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

Notes
Everything felt easy today. Was sweating like crazy for some reason. Way more than usual.
Dropped a ladder on my foot yesterday and the big toe is all sorts of colors. I can move it so i got that going for me but still hurts pretty bad.
 
s.gentz said:
11/17/2024
Weight 211lbs
**Food-?
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal3-Shake post WO
Meal4-Tuna sandwich and kettle chips
Meal5-4oz 93/7 beef/200g rice/kimchi
Meal6- 225g 2% greek yogurt/mixed berries

Back2-RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-140x10x3sets
Meadows row-110x8x3sets
HS Single arm high row-137.5x12x3sets
Reverse pec deck-130x12x3sets
Prime cable curl-60x11x4sets

Cardio
None today. Can barely walk.

Supps/Meds
12g fish oil daily
15g 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

Notes
Everything felt easy today. Was sweating like crazy for some reason. Way more than usual.
Dropped a ladder on my foot yesterday and the big toe is all sorts of colors. I can move it so i got that going for me but still hurts pretty bad.
Click to expand...
true beast very tight day, sweating is normal if you doing ostazol, you still on it?
ladder on foot???!! pics? damn you ok?
 
Npcclassicphysique champ said:
true beast very tight day, sweating is normal if you doing ostazol, you still on it?
ladder on foot???!! pics? damn you ok?
Click to expand...
I’m not using it regularly. But today I did. Prob why I was sweating so much.
I was cleaning the leaves out of the gutters on my barn and the extension ladder slipped out of my hand and came down directly on my foot. Mostly my big toe. Is really uncomfortable. I’m able to move it today so doubt it’s broken. We will see tomorrow. Wife snapped a couple photos today
IMG_0906.webp

IMG_0907.webp
 
s.gentz said:
I’m not using it regularly. But today I did. Prob why I was sweating so much.
I was cleaning the leaves out of the gutters on my barn and the extension ladder slipped out of my hand and came down directly on my foot. Mostly my big toe. Is really uncomfortable. I’m able to move it today so doubt it’s broken. We will see tomorrow. Wife snapped a couple photos today
View attachment 62449
View attachment 62450
Click to expand...
@s.gentz you look great thick training bro but the foot worries me
have you done like ice on it? massage around (not on top) make sure you dont let it go too much
 
Npcclassicphysique champ said:
@s.gentz you look great thick training bro but the foot worries me
have you done like ice on it? massage around (not on top) make sure you dont let it go too much
Click to expand...
I had ice yesterday. It’s actually much better today.
Hopefully even better in the morning. Swelling is mostly gone. Just very colorful and tender.
 
s.gentz said:
I had ice yesterday. It’s actually much better today.
Hopefully even better in the morning. Swelling is mostly gone. Just very colorful and tender.
Click to expand...
i would stay off any leg work for at least 1 week to be sure and no cardio, safe from injury
 
Npcclassicphysique champ said:
i would stay off any leg work for at least 1 week to be sure and no cardio, safe from injury
Click to expand...
We will see how it goes. It actually feels much better this morning. Pretty confident that;s its nothing more than bad bruising. Either way if I do any legs this week i'll push it to end of the week and just do 1 leg session instead of 2.
 
Npcclassicphysique champ said:
i would stay off any leg work for at least 1 week to be sure and no cardio, safe from injury
Click to expand...
We will see how it goes. It actually feels much better this morning. Pretty confident that;s its nothing more than bad bruising. Either way if I do any legs this week i'll push it to end of the week and just do 1 leg session instead of 2
 
11/18/2024
Weight 209.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith flat bench-240x9x3sets
Incline DB fly-40x12x2sets
single arm overhead extension-22.5x10x3sets
Three way raises-20x30x2/25x30x1set
Single arm preacher curl-30x15x3sets

Cardio
No cardio

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
Toe still hurts. No cardio again today. Lifts all felt pretty good.
 
s.gentz said:
11/18/2024
Weight 209.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith flat bench-240x9x3sets
Incline DB fly-40x12x2sets
single arm overhead extension-22.5x10x3sets
Three way raises-20x30x2/25x30x1set
Single arm preacher curl-30x15x3sets

Cardio
No cardio

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
Toe still hurts. No cardio again today. Lifts all felt pretty good.
Click to expand...
@s.gentz yup stay off the cardio as your toe is hurting, stay off too many leg sets when you get to legs or time off the legs
any chance of bone broth addition?
 
LevButlerov said:
@s.gentz yup stay off the cardio as your toe is hurting, stay off too many leg sets when you get to legs or time off the legs
any chance of bone broth addition?
Click to expand...
I’m gonna move legs to this weekend if the toe is ok.
I simmered all of my beef for the meals I’m eating in bone broth. I heat it up and drink it occasionally.
 
s.gentz said:
I’m gonna move legs to this weekend if the toe is ok.
I simmered all of my beef for the meals I’m eating in bone broth. I heat it up and drink it occasionally.
Click to expand...
thats smart a day off from legs

but bone broth needs bone, your beef is steak right? so no bones
 
LevButlerov said:
thats smart a day off from legs

but bone broth needs bone, your beef is steak right? so no bones
Click to expand...
Beef is ground beef but I simmer it in kettle and fire bone broth when I cook it. Liquid evaps and the collagen stays with the beef.
 
Great job bro
 
s.gentz said:
Beef is ground beef but I simmer it in kettle and fire bone broth when I cook it. Liquid evaps and the collagen stays with the beef.
Click to expand...
collagen sure
but bone broth comes from cooking/boiling bones bro
you need to either get the powder or boil actual bones
 
LevButlerov said:
collagen sure
but bone broth comes from cooking/boiling bones bro
you need to either get the powder or boil actual bones
Click to expand...
That’s what the kettle and fire is. A store bought bone broth. Also has a little apple cider vinegar in there as well. Really nice if you don’t feel like making your own. Always try to keep some in the pantry.
 
s.gentz said:
That’s what the kettle and fire is. A store bought bone broth. Also has a little apple cider vinegar in there as well. Really nice if you don’t feel like making your own. Always try to keep some in the pantry.
Click to expand...
oh my bad brother I missed the "kettle fire" part
if you have the bone broth in there its perfect
if you do drink it please throw up a bone broth pic for the EVO family :D
 
LevButlerov said:
oh my bad brother I missed the "kettle fire" part
if you have the bone broth in there its perfect
if you do drink it please throw up a bone broth pic for the EVO family :D
Click to expand...
Will do. Mostly in the winter I like to drink it hot to warm up. Def gettin cold round these parts. Supposed to be another later this week.
 
s.gentz said:
Will do. Mostly in the winter I like to drink it hot to warm up. Def gettin cold round these parts. Supposed to be another later this week.
Click to expand...
try to bone broth ED helps with that toe recovery
 
s.gentz said:
That’s what the kettle and fire is. A store bought bone broth. Also has a little apple cider vinegar in there as well. Really nice if you don’t feel like making your own. Always try to keep some in the pantry.
Click to expand...
i've tried kettle and fire before. the only downside is they add onions/garlic to their broth. which tends to irritate the stomach lining.
 
nice job yesterday on the workout
I like how you're doing a 6-week build hypertrophy
 
good job on the back
I like how you did the prime cable curl
 
reverse pec deck is a good one
I'm gonna have to try that one myself
 
looking really good with the supplements that you're taking
i like how you are using n2guard and tudca on top of more of it
 
good job on this one sgentz
you hit a nice back day i like it
 
thanks for putting up the pictures
looking fantastic!
 
ouch sounds like you may have broken your big toe
those things hurt but it will heal up in no time
 
if you can move it maybe you sprained the toe
if its broken or not just rest that puppy
 
11/19/2024
Weight 210lbs
Food-3447cals/302P/186C/161F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
Meal6-16oz brisket/couple fries
Meal7- 225g 2% greek yogurt/mixed berries

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
Off day. No training or cardio. Toe still hurts but getting better by the day. Combining both leg days and will complete on Saturday if the toe allows.
 
s.gentz said:
11/19/2024
Weight 210lbs
Food-3447cals/302P/186C/161F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
Meal6-16oz brisket/couple fries
Meal7- 225g 2% greek yogurt/mixed berries

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
Off day. No training or cardio. Toe still hurts but getting better by the day. Combining both leg days and will complete on Saturday if the toe allows.
Click to expand...
@s.gentz 300 grams of protein MAX OUT KING :D
good you are resting today hope you recover our EVO brother
 
s.gentz said:
Will do. Mostly in the winter I like to drink it hot to warm up. Def gettin cold round these parts. Supposed to be another later this week.
Click to expand...

Gettin cold here to. I hate this time of the year
 
11/20/2024
Weight 211lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-170x12x4sets
Narrow lat pul-160x11x3sets
Cable pullover-130x12x3sets
BB curl-70x15x3sets
Prime cable curl-60x10x3sets

*Cardio
No cardio

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
No cardio again today. Toe getting better but not 100%. Will hold off on cardio for the rest of the week. Massive back pump today
 
s.gentz said:
11/20/2024
Weight 211lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-170x12x4sets
Narrow lat pul-160x11x3sets
Cable pullover-130x12x3sets
BB curl-70x15x3sets
Prime cable curl-60x10x3sets

*Cardio
No cardio

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
No cardio again today. Toe getting better but not 100%. Will hold off on cardio for the rest of the week. Massive back pump today
Click to expand...
good day @s.gentz protein close to 300
give cardio a break let that toe recover,consider this your deload :)
 
Eddie Haskell said:
Agreed man
You need a break and you can do some arms and shoulders chest before thanksgiving
But best take all cardio and legs off
Click to expand...
I'm hoping to hit legs on saterday. I can at least do extensions and leg curls. Should have no issue with RDL either.
Have to play by ear on the squat. maybe just go light and push off heal. We will see.
 
s.gentz said:
I'm hoping to hit legs on saterday. I can at least do extensions and leg curls. Should have no issue with RDL either.
Have to play by ear on the squat. maybe just go light and push off heal. We will see.
Click to expand...
I would wait a whole week to be honest , before legs or cardio
 
s.gentz said:
11/18/2024
Weight 209.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith flat bench-240x9x3sets
Incline DB fly-40x12x2sets
single arm overhead extension-22.5x10x3sets
Three way raises-20x30x2/25x30x1set
Single arm preacher curl-30x15x3sets

Cardio
No cardio

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
Toe still hurts. No cardio again today. Lifts all felt pretty good.
Click to expand...
@s.gentz man injuries are the worst!
 
s.gentz said:
11/20/2024
Weight 211lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Lat pull-170x12x4sets
Narrow lat pul-160x11x3sets
Cable pullover-130x12x3sets
BB curl-70x15x3sets
Prime cable curl-60x10x3sets

*Cardio
No cardio

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
No cardio again today. Toe getting better but not 100%. Will hold off on cardio for the rest of the week. Massive back pump today
Click to expand...
@s.gentz hopefully that toe heals up quick!
 
11/21/2024
Weight 212.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-205x10x3sets plus 1 drop to failure
HS converging chest press-230x10/230x8
JM press-135x13x3sets
Cross body tricep extension-17.5x16x2sets
Facepull-55x17x5sets
Prime cable curl-55x17x3sets plus 1 drop to failure

*Cardio
No cardio-Will commence after this weekend.

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
Felt great today. Prob could have pushed a bit harder but sticking to the prescribed progressions. Trying to be very disciplined in both training and diet on this build.
Toe is prob 90%.
Need a new meal7. Not enjoying the yogurt for some reason.
May just have a 3rd shake although i would rather have real food. Any suggestions?

Pics
IMG_0927.webp
 
Last edited:
s.gentz said:
11/21/2024
Weight 212.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-205x10x3sets plus 1 drop to failure
HS converging chest press-230x10/230x8
JM press-135x13x3sets
Cross body tricep extension-17.5x16x2sets
Facepull-55x17x5sets
Prime cable curl-55x17x3sets plus 1 drop to failure

*Cardio
No cardio-Will commence after this weekend.

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
Felt great today. Prob could have pushed a bit harder but sticking to the prescribed progressions. Trying to be very disciplined in both training and diet on this build.
Toe is prob 90%.
Need a new meal7. Not enjoying the yogurt for some reason.
May just have a 3rd shake although i would rather have real food. Any suggestions?
Click to expand...
no ice cream, add protein scoop to the yogurt ;)

on the notes if you not enjoying yogurt, how about overnight oats with a protein scoop?
 
Npcclassicphysique champ said:
no ice cream, add protein scoop to the yogurt ;)

on the notes if you not enjoying yogurt, how about overnight oats with a protein scoop?
Click to expand...
Right now my last meal is just protein. Only about 30g berries so I’m not even counting that. I don’t wanna put any carbs in that meal right now.
I might just eat some sliced turkey tonight and then cook some chicken to snack on or something along those lines going forward.
Ideally I would cook some egg whites but I just haven’t felt like cooking at night. Makes it a chore.
 
11/22/2024
Weight 212lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Upper-RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-140x12x3sets
Meadows row-112.5x8x3sets-felt really heavy!
Arsenal single arm low row-205x8x3sets
Reverse pec deck-135x12x3sets
Prime cable curl-60x12x4sets

*Cardio
No cardio-Will commence after this weekend.

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

Notes
Felt a little tired today. My wife is sick so i’m sure i have a touch of whatever she has. Everything seemed heavy but still matched my progression scheme so i got that going for me. Switched out the HS high row for the arsenal low row.
Toe is bending good but feels like a bunched up sock is under it when i put pressure on it. Prob nerve damage.
 
s.gentz said:
11/22/2024
Weight 212lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Upper-RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-140x12x3sets
Meadows row-112.5x8x3sets-felt really heavy!
Arsenal single arm low row-205x8x3sets
Reverse pec deck-135x12x3sets
Prime cable curl-60x12x4sets

*Cardio
No cardio-Will commence after this weekend.

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

Notes
Felt a little tired today. My wife is sick so i’m sure i have a touch of whatever she has. Everything seemed heavy but still matched my progression scheme so i got that going for me. Switched out the HS high row for the arsenal low row.
Toe is bending good but feels like a bunched up sock is under it when i put pressure on it. Prob nerve damage.
Click to expand...
Your lady wishing her a speedy recovery.
For you some days are harder it feels like that for sure
on the Toe you really should take 3 days off training completely give your body time to recover sat/sun/mon
 
s.gentz said:
11/22/2024
Weight 212lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Upper-RP Hypertrophy 6 week build
All sets are working sets
Cable pullover-140x12x3sets
Meadows row-112.5x8x3sets-felt really heavy!
Arsenal single arm low row-205x8x3sets
Reverse pec deck-135x12x3sets
Prime cable curl-60x12x4sets

*Cardio
No cardio-Will commence after this weekend.

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

Notes
Felt a little tired today. My wife is sick so i’m sure i have a touch of whatever she has. Everything seemed heavy but still matched my progression scheme so i got that going for me. Switched out the HS high row for the arsenal low row.
Toe is bending good but feels like a bunched up sock is under it when i put pressure on it. Prob nerve damage.
Click to expand...
Hope y’all feel better soon. How bout cottage cheese vs yogurt for #7 meal. Lunch meat good too
 
RoidRageWife said:
Hope y’all feel better soon. How bout cottage cheese vs yogurt for #7 meal. Lunch meat good too
Click to expand...
I was eating cottage cheese before i switched to the yogurt. Gonna be sliced turkey for a bit. I'm sure i'll get sick of that soon. For that meal it's closer to bed and i'm usually tired so the less prep i need to do the better.
 
RoidRage69 said:
Fried egg sandwich with cheese and bacon could also hold you over.
Click to expand...
Would be way too many cals. That meal is around 240cals. Could just eat some egg beaters and cheese as well but i just really don't wanna cook food at night. I got 4lbs of sliced turkey. I'll eat that for now. Even while building i need to be on point with the diet. I put on fat very quickly.
 
RoidRage69 said:
Maybe u need to adjust cals on some of the other meals so you can get a meal higher in fat before bed. I've always been in the belief that the highest fat meal should be the one before bed so your body digests the meal slower allowing constant protein delivery all night long.
Click to expand...
I hear ya. Maybe I’ll drop the eggs for egg whites meal1 and move the fats to meal7. Was doing the 2% yogurt but now just the chicken. I’ll get it squared away.
 
bro those are good shanking knives in the back
we used to make them in prison with toothbrush and razor blades. shank a bish right in the neck look at you wrong
 
s.gentz said:
I honestly really like the boring foods i make. I don't really need variety. Teriyaki chicken and rice!! How can you go wrong with that?
Click to expand...
If it works it works, don’t fix it if it ain’t broken.
However it’s good to switch up and get variety of foods to expose your gut flora an build it’s resilience, it will help create a better environment for the gut and less potential issues by eating the same foods. Intolerances can occur and different foods have different micronutrients to feed the body and assist the body with new materials to heal, rebuild and perform at its best through the variety of systems at play needed to bodybuild and stay healthy 💪
 
AE1079 said:
If it works it works, don’t fix it if it ain’t broken.
However it’s good to switch up and get variety of foods to expose your gut flora an build it’s resilience, it will help create a better environment for the gut and less potential issues by eating the same foods. Intolerances can occur and different foods have different micronutrients to feed the body and assist the body with new materials to heal, rebuild and perform at its best through the variety of systems at play needed to bodybuild and stay healthy 💪
Click to expand...
That's what the weekend is for!!!!! ;)
 
AE1079 said:
If it works it works, don’t fix it if it ain’t broken.
However it’s good to switch up and get variety of foods to expose your gut flora an build it’s resilience, it will help create a better environment for the gut and less potential issues by eating the same foods. Intolerances can occur and different foods have different micronutrients to feed the body and assist the body with new materials to heal, rebuild and perform at its best through the variety of systems at play needed to bodybuild and stay healthy 💪
Click to expand...
Well put @AE1079 food variety along with daily digestive regiment of probiotics, digestive enzymes and prebiotics (psyllium husk) are also a must, perfect healthy gut combo.
 
You the man
 
s.gentz said:
11/21/2024
Weight 212.5lbs
Food-2746cals/295P/254C/63F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 225g 2% greek yogurt/mixed berries

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith incline bench-205x10x3sets plus 1 drop to failure
HS converging chest press-230x10/230x8
JM press-135x13x3sets
Cross body tricep extension-17.5x16x2sets
Facepull-55x17x5sets
Prime cable curl-55x17x3sets plus 1 drop to failure

*Cardio
No cardio-Will commence after this weekend.

Supps/Meds
12g fish oil daily
15g 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
1000mg astragalus

Notes
Felt great today. Prob could have pushed a bit harder but sticking to the prescribed progressions. Trying to be very disciplined in both training and diet on this build.
Toe is prob 90%.
Need a new meal7. Not enjoying the yogurt for some reason.
May just have a 3rd shake although i would rather have real food. Any suggestions?

Pics
View attachment 62828
Click to expand...
Looking swole big guy!
 
11/25/2024
Weight 214.4lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith flat press-245x9x3sets
DB incline flt-40x13x2sets
Pushups-BW x 20 x 3 sets
Single arm overhead cable extension-22.5x14x3sets
Three way raises-20x30x3sets
Single arm preacher curls-30x16x3sets
Reverse curls-40x15x3sets

*Cardio
20min Treadmill post WO

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

Notes
Everything good today. Feel like biceps finally starting to improve a bit.

PICS
IMG_0934.webp

IMG_0933.webp
 
s.gentz said:
11/25/2024
Weight 214.4lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Upper-RP Hypertrophy 6 week build
All sets are working sets
Smith flat press-245x9x3sets
DB incline flt-40x13x2sets
Pushups-BW x 20 x 3 sets
Single arm overhead cable extension-22.5x14x3sets
Three way raises-20x30x3sets
Single arm preacher curls-30x16x3sets
Reverse curls-40x15x3sets

*Cardio
20min Treadmill post WO

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

Notes
Everything good today. Feel like biceps finally starting to improve a bit.

PICS
View attachment 63330
View attachment 63331
Click to expand...
@s.gentz wow your LEGS are HUGE now :D and lats coming out big, wide shoulders and chest and your ARMS THICK! you're improving a lot and the high protein is WINNING
I really think 2025 is your stage year, seriously you can look amazing on stage with your thick now
 
LevButlerov said:
@s.gentz wow your LEGS are HUGE now :D and lats coming out big, wide shoulders and chest and your ARMS THICK! you're improving a lot and the high protein is WINNING
I really think 2025 is your stage year, seriously you can look amazing on stage with your thick
Click to expand...
Thanks for the kind works bro! I’m givin it a good run this growth phase. Keeping diet really in check. Not much cheating. Just higher days on the weekend with a few cleanish cheats here and there
 
s.gentz said:
Thanks for the kind works bro! I’m givin it a good run this growth phase. Keeping diet really in check. Not much cheating. Just higher days on the weekend with a few cleanish cheats here and there
Click to expand...
you're night and day in terms of where you started, true EVO family iron brother :D
gains are coming and strong, its very clear from your pics
 
11/26/2024
Weight 214.5lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Lower-RP Hypertrophy 6 week build
All sets are working sets
RDL-195x10x3sets
Arsenal squat-500x6x3sets
Standing calves-200x30x2sets

*Cardio
20min Treadmill post WO

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

Notes
Legs felt great after not training them last week due to the toe injury. Firing on all cylinders again. Felt like i could have went heavier on RDL and squats. Didn’t want to push it after the missed week.
 
s.gentz said:
11/26/2024
Weight 214.5lbs
Food-2786cals/316P/251C/62F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz 93/7 beef/200g rice/kimchi
Meal3-Shake
Meal4-4oz 93/7 beef/200g rice/kimchi
25g carb intra not in totals
Meal5-Shake post WO
Meal6-1c egg white/1 slice no fat cheese/4 slices Ezekiel toast
Meal7- 8oz sliced turkey/mustard

Lower-RP Hypertrophy 6 week build
All sets are working sets
RDL-195x10x3sets
Arsenal squat-500x6x3sets
Standing calves-200x30x2sets

*Cardio
20min Treadmill post WO

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

Notes
Legs felt great after not training them last week due to the toe injury. Firing on all cylinders again. Felt like i could have went heavier on RDL and squats. Didn’t want to push it after the missed week.
Click to expand...
Maine support is 300 grams of protein thats perfect bro ;)
and hows your toe?
i see legs all good but concerned about your toe
 
Npcclassicphysique champ said:
Maine support is 300 grams of protein thats perfect bro ;)
and hows your toe?
i see legs all good but concerned about your toe
Click to expand...
Tow is 99%
Prob gonna lose the nail though. Hoping it will just grow out intact.
 
RoidRage69 said:
I got half my nail on little toe. I don't know what to think as it's not growing back.
Click to expand...
This happened to me on the other foot a couple years back. I had bare feet and a trailer hitch fell off a shelf. Lost that nail and it kept in growing as it came back. Was a nightmare for about six months. Hoping it’s not gonna happen again.
 
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