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Veteran Log S.Gentz Cutting and Recomp 2025 Log

s.gentz said:
3/13/2025
Weight 199.6lbs
Food-2143cals/252P/72C/86F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3- shake post WO
Meal4-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Incline smith bench-205x11/205x10/205x9
Converging machine press-130x11x3sets
Pec deck-165x15/165x13x2sets
Machine preacher-70x13x3sets
Machine pushdown-190x15x3sets

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
Shit workout today. Only 4 hours of sleep after traveling last night.
image
Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz Numbers look good man........
 
3/17/2025
Weight 197.8lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Smith bench-225x8x3sets
HS Converging press-180x12x3sets
Pec deck-160x15x3sets
Bent over side lateral-20x15x3sets
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
Felt like shit all weekend. Didn’t really feel like eating today. Got in what i could.
image

Thechickenpound
10%off discount at checkout: sgentz10
 
s.gentz said:
3/17/2025
Weight 197.8lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Smith bench-225x8x3sets
HS Converging press-180x12x3sets
Pec deck-160x15x3sets
Bent over side lateral-20x15x3sets
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
Felt like shit all weekend. Didn’t really feel like eating today. Got in what i could.
Click to expand...
If you feel sick this is the time to bump your vitamin D and C up double or triple if you can @s.gentz

The days your food low, can you add a protein bar or 2?
 
LevButlerov said:
If you feel sick this is the time to bump your vitamin D and C up double or triple if you can @s.gentz

The days your food low, can you add a protein bar or 2?
Click to expand...
I’m just not hungry. I’m dieting so not gonna force the food. Still getting enough protein. Today was a little lower as my stomach was a bit upset but 200g still enough to maintain.
 
3/18/2025
Weight 196.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Lat pull-160x11x3sets
Narrow lat pull-150x13x3sets
Cable pullover-130x10x3sets
BB curl-60.12x3sets
Reverse EZbar curl-40x15x3sets
Alternating DB curl-30x11x3sets
Pushdown machine-190x15x3sets
Machine 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
Still not feeling 100%. Strength down a bit. Gonna move to a 4 day training split for remainder of the week. May need a refeed tomorrow.
image

Thechickenpound
10%off discount at checkout: sgentz10
 
s.gentz said:
3/18/2025
Weight 196.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Lat pull-160x11x3sets
Narrow lat pull-150x13x3sets
Cable pullover-130x10x3sets
BB curl-60.12x3sets
Reverse EZbar curl-40x15x3sets
Alternating DB curl-30x11x3sets
Pushdown machine-190x15x3sets
Machine 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
Still not feeling 100%. Strength down a bit. Gonna move to a 4 day training split for remainder of the week. May need a refeed tomorrow.
Click to expand...
@s.gentz if you not 100% best you refeed I think thats the best way.
RoidRage69 said:
You must be in ketosis.
Click to expand...
80% likely he's Not in ketosis with 80 grams of fat and 200 grams of protein. Protein converts to glucose at around 54% give or take in many cases. @RoidRage69
 
3/20/2025
Weight 194.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Smith incline bench-210x10x3sets
Converging machine press-135x10x3sets
Pec deck-160x10x3sets
Reverse pec deck-130x15x3sets
Machine preachers-70x14x3sets
Machine extensions-95x15x3sets
Alternating DB curls-20xfailure x1

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 at it today. Not doing legs this week so I don’t over tax the body. Up at 3am this morning. Exhausted. Strength def down a bit but so is food so not gonna sweat it.
image
Thechickenpound
10%off discount at checkout: sgentz10
 
LevButlerov said:
@s.gentz if you not 100% best you refeed I think thats the best way.

80% likely he's Not in ketosis with 80 grams of fat and 200 grams of protein. Protein converts to glucose at around 54% give or take in many cases. @RoidRage69
Click to expand...
In your opinion what do u believe is the highest amount of protein u can eat and be in ketosis?
 
RoidRage69 said:
In your opinion what do u believe is the highest amount of protein u can eat and be in ketosis?
Click to expand...
I have no idea. I’ve never been able to get there I don’t think. I had the strips a couple years back and tried to get to ketosis but never got there.
Never tried again since.
 
RoidRage69 said:
In your opinion what do u believe is the highest amount of protein u can eat and be in ketosis?
Click to expand...
cant speak for Lev but for me getting into ketosis is the hard part bro
once you in there you on a gravy train after 2 weeks your body adapts and you can jump up the protein and even carbs TKD style @RoidRage69
 
s.gentz said:
3/18/2025
Weight 196.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Lat pull-160x11x3sets
Narrow lat pull-150x13x3sets
Cable pullover-130x10x3sets
BB curl-60.12x3sets
Reverse EZbar curl-40x15x3sets
Alternating DB curl-30x11x3sets
Pushdown machine-190x15x3sets
Machine 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
Still not feeling 100%. Strength down a bit. Gonna move to a 4 day training split for remainder of the week. May need a refeed tomorrow.
image
Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...

s.gentz said:
3/20/2025
Weight 194.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Smith incline bench-210x10x3sets
Converging machine press-135x10x3sets
Pec deck-160x10x3sets
Reverse pec deck-130x15x3sets
Machine preachers-70x14x3sets
Machine extensions-95x15x3sets
Alternating DB curls-20xfailure x1

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 at it today. Not doing legs this week so I don’t over tax the body. Up at 3am this morning. Exhausted. Strength def down a bit but so is food so not gonna sweat it.
Click to expand...
@s.gentz 3am working bro? thats early this is for long?
protein still low how about adding protein bars
 
Npcclassicphysique champ said:
@s.gentz 3am working bro? thats early this is for long?
protein still low how about adding protein bars
Click to expand...
I didn’t train at 330 I woke up at 330. Couldn’t sleep.
I trained after meal2.
Protien is fine. I’m not hungry. I’m dieting.
 
Very nice consistency to your workouts.

Blood work is looking on point. Keep it up.
 
Nice workouts. Man, the pec deck is very underrated. I think it's one of the best for developing the chess.
 
sgentz is always kicking ass and taking names.
love this program!
 
3/21/2025
Weight 194.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3- 4 slices cauliflower crust pizza

RP Hypertrophy 4 week modified High Evolutionary
Seated wide grip cable row-120x12x3sets
Seated narrow grip row-110x12x3sets
HS single arm high pull-135x8x2sets
Alternating DB curl-25x12x4sets
Preacher curl-50x12x3sets
Machine extension-90x15x3sets
Machine pushdown-190x15x3sets

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
REFEED!!!
:joy:
Woke up early again but not as tired today.
image
Thechickenpound
10%off discount at checkout: sgentz10
 
s.gentz said:
3/21/2025
Weight 194.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3- 4 slices cauliflower crust pizza

RP Hypertrophy 4 week modified High Evolutionary
Seated wide grip cable row-120x12x3sets
Seated narrow grip row-110x12x3sets
HS single arm high pull-135x8x2sets
Alternating DB curl-25x12x4sets
Preacher curl-50x12x3sets
Machine extension-90x15x3sets
Machine pushdown-190x15x3sets

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
REFEED!!!
:joy:
Woke up early again but not as tired today.
Click to expand...
Refeed YES! I think you should get some more fun foods in, you still have time bro @s.gentz
 
s.gentz said:
3/20/2025
Weight 194.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Smith incline bench-210x10x3sets
Converging machine press-135x10x3sets
Pec deck-160x10x3sets
Reverse pec deck-130x15x3sets
Machine preachers-70x14x3sets
Machine extensions-95x15x3sets
Alternating DB curls-20xfailure x1

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 at it today. Not doing legs this week so I don’t over tax the body. Up at 3am this morning. Exhausted. Strength def down a bit but so is food so not gonna sweat it.
image
Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz nice work man. Good idea to lay off the legs for the week.
 
So many people slip up with keto and glal in and out of it, ive never tried it, just know many people who failed at it long term.
 
s.gentz said:
3/20/2025
Weight 194.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Smith incline bench-210x10x3sets
Converging machine press-135x10x3sets
Pec deck-160x10x3sets
Reverse pec deck-130x15x3sets
Machine preachers-70x14x3sets
Machine extensions-95x15x3sets
Alternating DB curls-20xfailure x1

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 at it today. Not doing legs this week so I don’t over tax the body. Up at 3am this morning. Exhausted. Strength def down a bit but so is food so not gonna sweat it.
image
Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s
s.gentz said:
3/20/2025
Weight 194.6lbs
Food-1783cals/199P/51C/80F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle chicken/rice bowl
Meal3-9oz ground turkey/kale/shredded lettuce/28g cheese/salsa

RP Hypertrophy 4 week modified High Evolutionary
Smith incline bench-210x10x3sets
Converging machine press-135x10x3sets
Pec deck-160x10x3sets
Reverse pec deck-130x15x3sets
Machine preachers-70x14x3sets
Machine extensions-95x15x3sets
Alternating DB curls-20xfailure x1

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 at it today. Not doing legs this week so I don’t over tax the body. Up at 3am this morning. Exhausted. Strength def down a bit but so is food so not gonna sweat it.
image
Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz awesome log right here! Food and supps are on point!
 
3/24/2025
Weight 195.2lbs
Food-1988casl/249P/78C/65F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz chicken breast/Ramen noodles
Meal3- Shake post WO
Meal4- 8oz chicken breast/salad

RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x9x3sets
HS converging incline press-180x12/180x9x2sets plus drop to failure
Pec Deck-160x10x3sets
Machine preacher-70x15x4sets
Machine pushdown-180x15x4sets

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 at it today!! Shoulder felt a little funky so opted for 2 arm movements instead

Pic

IMG_1113.webp


image


Thechickenpound
10%off discount at checkout: sgentz10
 
s.gentz said:
3/24/2025
Weight 195.2lbs
Food-1988casl/249P/78C/65F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz chicken breast/Ramen noodles
Meal3- Shake post WO
Meal4- 8oz chicken breast/salad

RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x9x3sets
HS converging incline press-180x12/180x9x2sets plus drop to failure
Pec Deck-160x10x3sets
Machine preacher-70x15x4sets
Machine pushdown-180x15x4sets

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 at it today!! Shoulder felt a little funky so opted for 2 arm movements instead

Pic

View attachment 82451

image

Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz i like the look bro you leaner there than i see before
 
s.gentz said:
3/24/2025
Weight 195.2lbs
Food-1988casl/249P/78C/65F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz chicken breast/Ramen noodles
Meal3- Shake post WO
Meal4- 8oz chicken breast/salad

RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x9x3sets
HS converging incline press-180x12/180x9x2sets plus drop to failure
Pec Deck-160x10x3sets
Machine preacher-70x15x4sets
Machine pushdown-180x15x4sets

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 at it today!! Shoulder felt a little funky so opted for 2 arm movements instead

Pic

View attachment 82451

image

Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
Looking lean bro! Legs are getting huge!
 
Nice job on the whole eggs. That's the way to do it. I love me some eggs for breakfast.
 
Drop sets are really cool.

It's a great way to really Increase conditioning.
 
Proud of you, man. Keep up the good work.
You're pushing things like a maniac and I love your supplement list.
 
cardio looking great!
Always consistent with your training.
 
sgentz you are pushing things as always.

Chipotle chicken and rice bowl. Sounds really good.
 
Lookin great Bru
 
s.gentz said:
3/24/2025
Weight 195.2lbs
Food-1988casl/249P/78C/65F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz chicken breast/Ramen noodles
Meal3- Shake post WO
Meal4- 8oz chicken breast/salad

RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x9x3sets
HS converging incline press-180x12/180x9x2sets plus drop to failure
Pec Deck-160x10x3sets
Machine preacher-70x15x4sets
Machine pushdown-180x15x4sets

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 at it today!! Shoulder felt a little funky so opted for 2 arm movements instead

Pic

View attachment 82451

image


Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz legs are looking good man. The quads are popping.
 
3/24/2025
Weight 193.6lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Shake post WO
Meal4- Rueben/couple fries

RP Hypertrophy 4 week modified High Evolutionary
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Seated cable row-120x12x3sets
Narrow seated cable row-120x12x3sets
Cable pullover-110x12x3sets

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
Strength down a bit. Gonna move to higher rep scheme next week.
image
Thechickenpound
10%off discount at checkout: sgentz10
 
s.gentz said:
3/24/2025
Weight 193.6lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Shake post WO
Meal4- Rueben/couple fries

RP Hypertrophy 4 week modified High Evolutionary
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Seated cable row-120x12x3sets
Narrow seated cable row-120x12x3sets
Cable pullover-110x12x3sets

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
Strength down a bit. Gonna move to higher rep scheme next week.
Click to expand...
Yup higher reps I would recommend them for you, but I really need a Rueben picture next time :D @s.gentz
 
s.gentz said:
3/24/2025
Weight 195.2lbs
Food-1988casl/249P/78C/65F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- 8oz chicken breast/Ramen noodles
Meal3- Shake post WO
Meal4- 8oz chicken breast/salad

RP Hypertrophy 4 week modified High Evolutionary
Smith flat bench-225x9x3sets
HS converging incline press-180x12/180x9x2sets plus drop to failure
Pec Deck-160x10x3sets
Machine preacher-70x15x4sets
Machine pushdown-180x15x4sets

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 at it today!! Shoulder felt a little funky so opted for 2 arm movements instead

Pic

View attachment 82451

image

Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz looking lean bro!
 
3/27/2025
Weight 195.6lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Shake post WO
Meal4- 2qt won ton soup

RP Hypertrophy 4 week modified High Evolutionary
Leg extension-190x12x4sets
Lying leg curl-125x12x4sets
Glute kicks-150x15x2sets
Seatwes calves-90x10x2sets

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

image


Thechickenpound
10%off discount at checkout: sgentz10
 
s.gentz said:
3/27/2025
Weight 195.6lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Shake post WO
Meal4- 2qt won ton soup

RP Hypertrophy 4 week modified High Evolutionary
Leg extension-190x12x4sets
Lying leg curl-125x12x4sets
Glute kicks-150x15x2sets
Seatwes calves-90x10x2sets

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
Click to expand...
I noticed your food is different 2nd day in a row, are you ok? @s.gentz
Training is steady legs with cardio but not sure if you're ok.
 
LevButlerov said:
I noticed your food is different 2nd day in a row, are you ok? @s.gentz
Training is steady legs with cardio but not sure if you're ok.
Click to expand...
I'm good. Just eating what I feel like for the most part within reason. Body comp is on the right track so why not i guess. Sometimes just need a break from the same shit. Been doing that pretty consistently for the last couple years.
Gonna switch training next week to more of a maintenance type program as i'm in a deficit so no need to overtax the body. Will be a 4 day split
Chest/shoulders
Back
Legs
Arms
 
3/28/2025
Weight 195.6lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Shake post WO
Meal4- 3/4 chicken

RP Hypertrophy 4 week modified High Evolutionary
SS-Cable curl/tricep extension 15x4sets
GS-BBcurl/ezbar reverse curl/tricep v handle 15x4sets
SS-Machine preacher/tricep pushdown machine 15x4sets
Alternating DB curls 15x3sets to failure
Leg raises-15x4 sets

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
JUst a bunch of lighter weight/higher reps today. Will continue this starting next week for 4-5 weeks I think.

image

Thechickenpound
10%off discount at checkout: sgentz10
 
Last edited:
s.gentz said:
I'm good. Just eating what I feel like for the most part within reason. Body comp is on the right track so why not i guess. Sometimes just need a break from the same shit. Been doing that pretty consistently for the last couple years.
Gonna switch training next week to more of a maintenance type program as i'm in a deficit so no need to overtax the body. Will be a 4 day split
Chest/shoulders
Back
Legs
Arms
Click to expand...
It's reasonable was just concerned about your situation. :D EVO family support for the changes. @s.gentz
 
s.gentz said:
3/28/2025
Weight 195.6lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Shake post WO
Meal4- 3/4 chicken

RP Hypertrophy 4 week modified High Evolutionary
SS-Cable curl/tricep extension 15x4sets
GS-BBcurl/ezbar reverse curl/tricep v handle 15x4sets
SS-Machine preacher/tricep pushdown machine 15x4sets
Alternating DB curls 15x3sets to failure
Leg raises-15x4 sets

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
JUst a bunch of lighter weight/higher reps today. Will continue this starting next week for 4-5 weeks I think.
Click to expand...
Lighter weights and higher reps is good with your diet now, you're not tracking but should start getting back on track. :D
 
LevButlerov said:
It's reasonable was just concerned about your situation. :D EVO family support for the changes. @s.gentz
Click to expand...
LevButlerov said:
Lighter weights and higher reps is good with your diet now, you're not tracking but should start getting back on track. :D
Click to expand...
All is good. Just extremely busy at the moment. I’m working on a huge project for work and it’s consuming a lot of me. I’m on track.
 
s.gentz said:
All is good. Just extremely busy at the moment. I’m working on a huge project for work and it’s consuming a lot of me. I’m on track.
Click to expand...
Understood, you have full EVO family support. :D @s.gentz
 
Keep pushing this really nice to see your supplement list.
 
Great job, man. You're pushing things nicely very nice workout. I like the hypertrophy training.
 
Very nice job on this update. I like how you keep your protein consistent.
 
Chipotle Bowl always as nice. I love me some Mexican food.
 
Nice updates on this man.

Really glad to see you're hitting the cardio. Hard
 
Npcclassicphysique champ said:
@s.gentz saw you dropped off the diet a small time bro you hot now?
Click to expand...
Still dieting. Body comp good and getting better. Just changing things up a little. Been doing the same thing for the last few years. Just needed a change. Gonna just try to stay pretty lean over summer as the last few years I’ve been building.
Three meals feels good right now. Appetite is 100% in control so something must be right.
 
s.gentz said:
Still dieting. Body comp good and getting better. Just changing things up a little. Been doing the same thing for the last few years. Just needed a change. Gonna just try to stay pretty lean over summer as the last few years I’ve been building.
Three meals feels good right now. Appetite is 100% in control so something must be right.
Click to expand...
@s.gentz to be real bro appetite is easy to control its the growth you gotta push
 
Npcclassicphysique champ said:
@s.gentz to be real bro appetite is easy to control its the growth you gotta push
Click to expand...
I’m. It trying to grow right now. Prob not gonna start building again until fall. Gonna tighten up a bit more and then slowly bring cals back to maint.
 
s.gentz said:
I’m. It trying to grow right now. Prob not gonna start building again until fall. Gonna tighten up a bit more and then slowly bring cals back to maint.
Click to expand...
i think with your size you can easy lean recomp bulk bro you got dedication rooftop level
 
Npcclassicphysique champ said:
i think with your size you can easy lean recomp bulk bro you got dedication rooftop level
Click to expand...
I’m not gonna push it right now. I’m feeling good right now so gonna ride this out until I like my look and then I’ll think about growth again.
Still pushing most lifts even though food is low.
 
s.gentz said:
I’m not gonna push it right now. I’m feeling good right now so gonna ride this out until I like my look and then I’ll think about growth again.
Still pushing most lifts even though food is low.
Click to expand...
this is a plan let us ride this out bro ;) EVO family support @s.gentz
 
Hopefully work is a little less stressful moving forward brother, glad seeing you on track and still progressing forward 💪
 
s.gentz said:
3/28/2025
Weight 195.6lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Shake post WO
Meal4- 3/4 chicken

RP Hypertrophy 4 week modified High Evolutionary
SS-Cable curl/tricep extension 15x4sets
GS-BBcurl/ezbar reverse curl/tricep v handle 15x4sets
SS-Machine preacher/tricep pushdown machine 15x4sets
Alternating DB curls 15x3sets to failure
Leg raises-15x4 sets

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
JUst a bunch of lighter weight/higher reps today. Will continue this starting next week for 4-5 weeks I think.

image

Thechickenpound
10%off discount at checkout: sgentz10
Click to expand...
@s.gentz Good work getting the arm workout in! Smart move focusing on lighter weight and higher reps for hypertrophy. It sounds like you have a solid supplement and medication regimen in place too. Keep up the consistent effort!
 
Killin it Bru
 
3/31/2025
Weight 195.8lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Turkey meatloaf/mashed potato/green beans

RP Hypertrophy 4 week modified High Evolutionary
Smith bench-225x10x3sets
HS Incline -180x12x3sets
SS Pec deck/pushups-130x15/15 x 3sets
Reverse fly-130x15x3sets
Cable face pulls-50x15x3sets
Hanging leg leg raise-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

Notes
Felt good today. Little higher reps/lighter weight. Gonna keep the weights where they are and just increase reps weekly if I can. Weight is up a touch from a higher carb weekend to get the glycogen back up.
image
Thechickenpound
10%off discount at checkout: sgentz10
 
s.gentz said:
3/31/2025
Weight 195.8lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- Turkey meatloaf/mashed potato/green beans

RP Hypertrophy 4 week modified High Evolutionary
Smith bench-225x10x3sets
HS Incline -180x12x3sets
SS Pec deck/pushups-130x15/15 x 3sets
Reverse fly-130x15x3sets
Cable face pulls-50x15x3sets
Hanging leg leg raise-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

Notes
Felt good today. Little higher reps/lighter weight. Gonna keep the weights where they are and just increase reps weekly if I can. Weight is up a touch from a higher carb weekend to get the glycogen back up.
Click to expand...
@s.gentz glycogen restore is a good thing bro you drinking shakes post training?
 
Npcclassicphysique champ said:
post workout should do a shake bro
thats standard proper bodybuilding nutrition even offseason
Click to expand...
If I’m gonna eat dinner right after I train there is no reason to have a shake and then not be able to eat dinner. I’m good with what I’m doing.
 
4/2/2025
Weight 196.2lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal3- 2qy won ton soup

RP Hypertrophy 5 week/4 day split
Lat pull-150x15x3sets
Narrow lat pull-140x15x3sets
Seated cable row-110x15x3sets
Narrow seated cable row-110x15x3sets
Cable pullover-110x15x3sets
Hanging leg leg raise-15x3sets

Cardio
None

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
No cardio today. Really bad blisters on my heals. Hard time with shoes on. All sets done with minimal rest in between.
image
Thechickenpound
10%off discount at checkout: sgentz10
 
s.gentz said:
4/2/2025
Weight 196.2lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal3- 2qy won ton soup

RP Hypertrophy 5 week/4 day split
Lat pull-150x15x3sets
Narrow lat pull-140x15x3sets
Seated cable row-110x15x3sets
Narrow seated cable row-110x15x3sets
Cable pullover-110x15x3sets
Hanging leg leg raise-15x3sets

Cardio
None

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
No cardio today. Really bad blisters on my heals. Hard time with shoes on. All sets done with minimal rest in between.
Click to expand...
I read back in your log just now. You stopped tracking diet and looks like you are eating non meal prep food. When can you start meal prepping again? @s.gentz
 
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