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I buy them from evolutionary.org
They are really good.
They are really good.
2/7/2025
Weight 209lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal5- Shake post WO
Meal4- 8oz chicken meatballs/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Smith flat bench-245x9x3sets
Converging chest press-145x11x3sets
Pec dec-165x15x3sets
SS pushups/plate raise-BWx20/25x15x3sets
Rope extension-55x15x3sets
Three way raise-20x30x3sets
Cardio
20min incline treadmill post WO
25min vigorous love making 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
15mg iron
Notes
Worked out at Mrs. S.gentz’s gym today. Always like training with her.
Tren and mast are in. 200tren/400mast. GH will go back in starting next week.
Will also be adding in 15min morning cardio in the next week or so.
Weight 209lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal5- Shake post WO
Meal4- 8oz chicken meatballs/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Smith flat bench-245x9x3sets
Converging chest press-145x11x3sets
Pec dec-165x15x3sets
SS pushups/plate raise-BWx20/25x15x3sets
Rope extension-55x15x3sets
Three way raise-20x30x3sets
Cardio
20min incline treadmill post WO
25min vigorous love making 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
15mg iron
Notes
Worked out at Mrs. S.gentz’s gym today. Always like training with her.
Tren and mast are in. 200tren/400mast. GH will go back in starting next week.
Will also be adding in 15min morning cardio in the next week or so.
LevButlerov
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The owner is a legit bodybuilder, I know the guy well.
LevButlerov
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@s.gentz on the cycle part, I really think you should start with 100mgs trenbolone 100mgs masteron. Not forever, but at least 2 weeks, get it in your system. You're a long term thinking and you're here in a marathon game not sprint, really would suggest starting slower.
On the training part, 245 on the flat bench is impressive, pumped you up good.
and protein staying HIGH!
Great products! Great shipping and customer service. They get it right.
I've had other meat companies that used sub par shipping and the meat get's to me and it's thawed out.
Not racing. Just a slow recomp period with a cut if needed in 8-9 weeks. I'm good with the drugs, these are good proven dosages for me.@s.gentz on the cycle part, I really think you should start with 100mgs trenbolone 100mgs masteron. Not forever, but at least 2 weeks, get it in your system. You're a long term thinking and you're here in a marathon game not sprint, really would suggest starting slower.
On the training part, 245 on the flat bench is impressive, pumped you up good.
Bench felt great today. Almost wanted to add in another set but i didn't wanna mess up the rest of my planned WO. Hot all the numbers as planned. Rest day tomorrow!!!
.
LevButlerov
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If you feel the dose is for you lets do it.
LevButlerov
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I wish he would come to the EVO family.
IMO many of our guys can really benefit from his service. @s.gentz
If you can contact him reach out and see if he will give a couple discount codes out. We can promote for him.I wish he would come to the EVO family.
LevButlerov
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I would promote his products but it’s hard with no incentive for people to buy. I use Missy Truscotts code when order food.I dont want a discount code, I want him posting in the EVO family.
LevButlerov
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No discount needed, how about the guy comes here posts a bit? maybe ask him
hes legit.
Would be awesome to have him on the forum.No discount needed, how about the guy comes here posts a bit? maybe ask him
LevButlerov
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Reach out to him please lets see.
you can share you're using his product.Maybe throw a few pics up in this log of the chicken pound meals you can reference to him. @s.gentz
I don’t have a way to contact him direct. Only through their customer service portal.Reach out to him please lets see.
Maybe throw a few pics up in this log of the chicken pound meals you can reference to him. @s.gentz
LevButlerov
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Try it lets see if possible via customer service.
They have a rep/affiliate program but you need to be on instagram which I am not.Try it lets see if possible via customer service.
I’ll see what I can do.
LevButlerov
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Sure DM me if questions.
I reached out through their contact portal. I’ll let you know.Sure DM me if questions.
@s.gentz im sure youre going to see the growth soon!
2/8/2025
Weight 209lbs
Food-2293cals/232P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken meatballs/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Rest day
Cardio
Rest day
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
15mg iron
Notes
Rest Day
Weight 209lbs
Food-2293cals/232P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken meatballs/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Rest day
Cardio
Rest day
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
15mg iron
Notes
Rest Day
That would be a good cycle
2/9/2025
Weight 208.8lbs
Food-?
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- Shake post WO
Meal4- 4oz chicken meatballs/60g egg noodles
Meal5- 2 slices GF pizza/12 chicken wings
RP Hypertrophy 6 week back/bicep focus
Cable pullover-150x16x3sets
BB bent over row-195x10x195x9/185x10
HS high row-147.5x11x2sets
BB curl-60x16x3sets
Reverse EZbar curl-40x16x3sets
Rope hammers-35x16x3sets
close grip ezbar preacher-50x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Back a little sore today. Think I strained it a bit yesterday moving some gym equipment. Bent overs didn’t feel great. Backed off a little.
Weight 208.8lbs
Food-?
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- Shake post WO
Meal4- 4oz chicken meatballs/60g egg noodles
Meal5- 2 slices GF pizza/12 chicken wings
RP Hypertrophy 6 week back/bicep focus
Cable pullover-150x16x3sets
BB bent over row-195x10x195x9/185x10
HS high row-147.5x11x2sets
BB curl-60x16x3sets
Reverse EZbar curl-40x16x3sets
Rope hammers-35x16x3sets
close grip ezbar preacher-50x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Back a little sore today. Think I strained it a bit yesterday moving some gym equipment. Bent overs didn’t feel great. Backed off a little.
@s.gentz Legit updates bro.........keep it up.......
Let me know if the increased volume is working for bi's.
I wish I would have measured them a few weeks back. I’m mostly looking for width of the bicep.
I’m good front to back but head on they look thin. Not sure if I can fix that or not. Might just be genetics. Got a couple more weeks of this split then I’ll make a decision on the next split. Prob go back to a more balanced plan.
@s.gentz rest day is good clean macros on it bro
12 wings and pizza you should feel recovered bro if not we gotta drop in more protein on the refeeds imo
Recovered except for the back muscles issue. Getting better though. Hopefully all good tomorrow.
awesomeness bro
love your updates
Weight 209lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken meatballs/100g egg noodles
RP Hypertrophy 6 week back/bicep focus
Seated cable row-140x12x3sets
Machine preacher-85x9x3sets
Cable curl-25x14x3sets
Incline DB curl-25x14x3sets
DB skull cruaher-25x17x3sets
Machine extension-95x15x2sets
Close grip ezbar preacher-50x17x3sets
Hanging leg raises-15x3sets
Cardio
20min incline 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
15mg iron
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken meatballs/100g egg noodles
RP Hypertrophy 6 week back/bicep focus
Seated cable row-140x12x3sets
Machine preacher-85x9x3sets
Cable curl-25x14x3sets
Incline DB curl-25x14x3sets
DB skull cruaher-25x17x3sets
Machine extension-95x15x2sets
Close grip ezbar preacher-50x17x3sets
Hanging leg raises-15x3sets
Cardio
20min incline 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
15mg iron
2/11/2025
Weight 209.4lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken meatballs/100g egg noodles
RP Hypertrophy 6 week back/bicep focus
Seated leg curls-130x15x5sets
Glute kicks-150x15x4sets
Leg extensions-150x15x5sets
Arsenal calves-200x30x3sets
Cardio
40min incline 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
15mg iron
Notes
Was not feeling heavy weights today so changed it up a bit.
Little extra cardio with friend post WO.
Weight seems to be creeping up a bit. Prob the addition of the GH.
Weight 209.4lbs
Food-2493cals/284P/207C/52F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Shake post WO
Meal5- 8oz chicken meatballs/100g egg noodles
RP Hypertrophy 6 week back/bicep focus
Seated leg curls-130x15x5sets
Glute kicks-150x15x4sets
Leg extensions-150x15x5sets
Arsenal calves-200x30x3sets
Cardio
40min incline 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
15mg iron
Notes
Was not feeling heavy weights today so changed it up a bit.
Little extra cardio with friend post WO.
Weight seems to be creeping up a bit. Prob the addition of the GH.
this is all the meal prep right bro? @s.gentz
adding hgh will make you bloat more way more so you should see +water
All food is same meals.
Figured GH would out a little water on. Always does.
First few days I used hgh my eyes were all puffy each morning.
Nothing better than hitting your biceps and your back in a session.
Feel like 1 million bucks with the pumps.
Feel like 1 million bucks with the pumps.
What was this?
It means i just wasn't feeling like moving heavy weights today so i didn't do the squat press or RDL's.
Just couldn't et there mentally.
2/12/2025
Weight 209.8lbs
Food-2095cals/216P/169C/59F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
RP Hypertrophy 6 week back/bicep focus
Rest Day
Cardio
Rest
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
15mg iron
Notes
Rest
Weight 209.8lbs
Food-2095cals/216P/169C/59F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
RP Hypertrophy 6 week back/bicep focus
Rest Day
Cardio
Rest
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
15mg iron
Notes
Rest
All good food as usual man. I gotta make some chicken meatballs again soon.
@s.gentz rest day is looking nice bro very high protein too
True pro log right here! Can really get an idea of your mental train of thoughts through your detail.
LevButlerov
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2/13/2025
Weight 208.8lbs
Food-?
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-14oz NY Strip/baked potato/salad/garlic bread
RP Hypertrophy 6 week back/bicep focus
Lat pull-170x14x3sets
Narrow lat pull-160x14x3sets
Arsenal chest supported row-50x16x2sets
Alternating DB curl-35x16x3/20xfail
Machine pushdown-200x15x3sets
Machine extension-95x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Everything felt heavy today.
Had to eat meal3 early so 3 hours passed until WO. Should have grabbed a snack pre WO.
Weight 208.8lbs
Food-?
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-14oz NY Strip/baked potato/salad/garlic bread
RP Hypertrophy 6 week back/bicep focus
Lat pull-170x14x3sets
Narrow lat pull-160x14x3sets
Arsenal chest supported row-50x16x2sets
Alternating DB curl-35x16x3/20xfail
Machine pushdown-200x15x3sets
Machine extension-95x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Everything felt heavy today.
Had to eat meal3 early so 3 hours passed until WO. Should have grabbed a snack pre WO.
LevButlerov
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NY Strip and baked potato should get you back on track soon. @s.gentz
Chicken rice and broccoli. Staple meals
@s.gentz Nice update bro........
2/14/2025
Weight 207.9lbs
Food-2405casl/263P/201C/58F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal5-Shake
RP Hypertrophy 6 week back/bicep focus
Cable curls-20x16x4sets
EZbar curl-70x18x4sets
Reverse EZbar curl-40x15x4sets
Reverse pec deck-160x15x3sets
Machine tricep extension-100x14x3sets
Machine Tricep pushdown-200x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Decent arm pump today. Glad tomorrow is the last day before the deload. Feeling a little beat up.
Think the diet will change starting next week. Starting a fat loss phase.
Weight 207.9lbs
Food-2405casl/263P/201C/58F
Meal1- 1/2c egg whites/4whole eggs/1 slice no fat cheese/2 slices Ezekiel toast/6 slices turkey bacon
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal5-Shake
RP Hypertrophy 6 week back/bicep focus
Cable curls-20x16x4sets
EZbar curl-70x18x4sets
Reverse EZbar curl-40x15x4sets
Reverse pec deck-160x15x3sets
Machine tricep extension-100x14x3sets
Machine Tricep pushdown-200x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Decent arm pump today. Glad tomorrow is the last day before the deload. Feeling a little beat up.
Think the diet will change starting next week. Starting a fat loss phase.
Last edited:
@s.gentz meals are on point! m sure the GH is whats upping the lbs.
2/20/2025
Weight 204lbs
Food-?
Meal1- 1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- Shake post WO
Meal4-Not sure yet
Meal5-Prob nothing
RP Hypertrophy 6 week back/bicep focus
Deload week
Flat bench-135x8/185x5/225x3/290x2/320x1-PR
Peck deck-160x15x3sets
Reverse pec deck-165x15x3sets
Tricep machine extension-95x15x3sets
Machine preacher curl-70x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Deload week. As usual I try to nail a bench PR! Was extremely sick last weekend and had an extremely hectic work trip to Detroit mon-wed. So glad i’m home but so exhausted. Just been eating 3 sensible meals and not really worrying about it too much. Mostly clean. Gonna keep doing this through the weekend then back to diet. Slowly working toward 195lbs or so. The mirror will tell me when to stop.
Weight 204lbs
Food-?
Meal1- 1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- Shake post WO
Meal4-Not sure yet
Meal5-Prob nothing
RP Hypertrophy 6 week back/bicep focus
Deload week
Flat bench-135x8/185x5/225x3/290x2/320x1-PR
Peck deck-160x15x3sets
Reverse pec deck-165x15x3sets
Tricep machine extension-95x15x3sets
Machine preacher curl-70x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Deload week. As usual I try to nail a bench PR! Was extremely sick last weekend and had an extremely hectic work trip to Detroit mon-wed. So glad i’m home but so exhausted. Just been eating 3 sensible meals and not really worrying about it too much. Mostly clean. Gonna keep doing this through the weekend then back to diet. Slowly working toward 195lbs or so. The mirror will tell me when to stop.
Funny you call this a Deload! You go fir a PR. Congrats on that big bench! I love lifting heavy! Hope you’re feeling 100% soon.
First time I’ve trained since saterday. Def a deload on the volume at least!!!Funny you call this a Deload! You go for a PR. Congrats on that big bench! I love lifting heavy! Hope you’re feeling 100% soon.
LevButlerov
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@s.gentz this is a deaload? big lifting for a deaload to be honest
you're always hardcore.Meal 5 nothing? how about at least a protein bar.
I did this last time on deload. Was just heavy on one movement. This is the only time I’ve trained since last satersay.@s.gentz this is a deaload? big lifting for a deaload to be honest
Meal 5 nothing? how about at least a protein bar.
I’m prob gonna end up having some turkey meatballs and noodles.
Just taking this week to eat less meals and kinda reset. Not eating crap but not really planning too much. Sometimes a mental deload is needed as well as a physical.
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Turkey meatballs I like that combo
2/21/2025
Weight 204.4lbs
Food-?
Meal1- 1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- Chipotle bowl w/double steak
Meal3- Turkey meatballs/noodles
RP Hypertrophy 6 week back/bicep focus
Deload week
Arsenal Leg extensions- 90x12x4sets
Seated leg curls-100x15x4sets
Seated calves-50x15x4sets
Cardio
20min incline 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
15mg iron
Notes
Deload week continues. Feel worn down today.
Will be planning out next 5 weeks of diet and training this weekend.
Going into fat loss mode. May continue bicep focused training.
Weight 204.4lbs
Food-?
Meal1- 1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- Chipotle bowl w/double steak
Meal3- Turkey meatballs/noodles
RP Hypertrophy 6 week back/bicep focus
Deload week
Arsenal Leg extensions- 90x12x4sets
Seated leg curls-100x15x4sets
Seated calves-50x15x4sets
Cardio
20min incline 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
15mg iron
Notes
Deload week continues. Feel worn down today.
Will be planning out next 5 weeks of diet and training this weekend.
Going into fat loss mode. May continue bicep focused training.
deaload on the way bro and turkey and noodles as the close
you making the turkey balls or buying? @s.gentz
I didn’t make them. I’m deloading from food prep as well this week.
alright cool bro
I'm taking more rest as it's needed
Nice job, hitting the treadmill, post workout.
Definitely great to get in that extra cardio.
Definitely great to get in that extra cardio.
Every 6th week is a deload. If i'm lifting heavy by the 5th week i feel pretty beat up.
2/22/2025
Weight 202.6lbs
Food-?
Meal1- 1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- Chicken souvlaki salad/rice/pita
Meal3- Turkey meatballs/noodles
RP Hypertrophy 6 week back/bicep focus
Deload week
Seated cable row-130x12x4sets
Single arm kneeling lat pull-90x12x4sets
Machine preacher curl-60x15x3sets
Machine tricep extension-90x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Last day of deload today. Rest tomorrow then back at it monday.
Weight 202.6lbs
Food-?
Meal1- 1/2c egg whites/2whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal2- Chicken souvlaki salad/rice/pita
Meal3- Turkey meatballs/noodles
RP Hypertrophy 6 week back/bicep focus
Deload week
Seated cable row-130x12x4sets
Single arm kneeling lat pull-90x12x4sets
Machine preacher curl-60x15x3sets
Machine tricep extension-90x15x3sets
Cardio
20min incline 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
15mg iron
Notes
Last day of deload today. Rest tomorrow then back at it monday.
consider doing a bigger cheat meal tonight bro @s.gentz just to get a full carb up in the end of your deload
Already ate dinner. Tomorrow will be a big meal before I’m back to the grind.
Reloads are so beneficial man. Nice work
@s.gentz food is on point brother!
@s.gentz Good update bro.......
Gentz i have to say thanks for listing the diet and utilizing Ezekiel bread, because of you i incorporated it and cut tradional bread completely out, its fantastic and delicious, following your logs inspired me to try it.
Yeah it's delicious. Have you tried the flax one in the yellow wrapper? My fav.
2/22/2025
Weight 205.3lbs
Food-2421cals/276P/153C/73F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz roast beef/2 cheese sticks/carrots
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- shake post WO
Meal5- 8oz turkey meatballs/100g egg noodles
Meal6- Shake
RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x10x3sets
HS iso incline press-180x10x3sets
Pec deck-160x15x3sets
Reverse pec deck-130x15x3sets
Three way raises-20x30x3sets
Cardio
20min incline 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
15mg iron
Notes
Ok, back at it today. Going back a to 5 day on/2 day off split. Will be a little more balanced than the back/arm split i just finished. Diet is shifting carbs around training now. Working to lean out a bit over the next couple months. Cardio will increase a bit over the coming weeks.
I’m now a evolutionary.org affiliate so I can offer 10% off all orders with my code below.
Thechickenpound
10%off discount at checkout: sgentz10
Weight 205.3lbs
Food-2421cals/276P/153C/73F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz roast beef/2 cheese sticks/carrots
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- shake post WO
Meal5- 8oz turkey meatballs/100g egg noodles
Meal6- Shake
RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x10x3sets
HS iso incline press-180x10x3sets
Pec deck-160x15x3sets
Reverse pec deck-130x15x3sets
Three way raises-20x30x3sets
Cardio
20min incline 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
15mg iron
Notes
Ok, back at it today. Going back a to 5 day on/2 day off split. Will be a little more balanced than the back/arm split i just finished. Diet is shifting carbs around training now. Working to lean out a bit over the next couple months. Cardio will increase a bit over the coming weeks.
I’m now a evolutionary.org affiliate so I can offer 10% off all orders with my code below.
Thechickenpound
10%off discount at checkout: sgentz10
Not yet ive been hooked on the orange package, beans lentils and like 6 other things in it, i was reading the package. I couldn't believe how healthy it is and it can help aid in digestion and boost immune system! I was like what a game changing product.
Yeah it actually has a complete protein profile. Def give the flax a try.
I almost got the flax one as well, then was like i will stick with what i hahe eaten before, definitely next time i go prep i will pick it up, two slices ezekiel with some almond butter or peanut butter before training is awesome, that bread helps me hit my macros perfectly, great with tuna packets as well.
So your trying out regular flat bench now? Hows it going? Any shoulder pain or is it ok for you? If you can handle it I say keep on doing it. Some people just have perfect genetics for flat benching. Its a tough one on the shoulders.
I’m on the smith. Just wanna focus on pushing and I can go harder with no spotter. We will see how it goes.
@s.gentz i think the guy running thechickenpound is legit bro he makes good chicken2/22/2025
Weight 205.3lbs
Food-2421cals/276P/153C/73F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz roast beef/2 cheese sticks/carrots
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- shake post WO
Meal5- 8oz turkey meatballs/100g egg noodles
Meal6- Shake
RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x10x3sets
HS iso incline press-180x10x3sets
Pec deck-160x15x3sets
Reverse pec deck-130x15x3sets
Three way raises-20x30x3sets
Cardio
20min incline 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
15mg iron
Notes
Ok, back at it today. Going back a to 5 day on/2 day off split. Will be a little more balanced than the back/arm split i just finished. Diet is shifting carbs around training now. Working to lean out a bit over the next couple months. Cardio will increase a bit over the coming weeks.
I’m now a evolutionary.org affiliate so I can offer 10% off all orders with my code below.
Thechickenpound
10%off discount at checkout: sgentz10
I’ve eyed that Ezekiel bread for awhile. Need to give it a go!! You ever do a grilled sandwhich with it?
