Please Scroll Down to See Forums Below 
bro whre is the red meat? thoughts yo gonna add more?
keep up the good work man, looks sweet!
I’m good with spicy food most of the time. Certain peppers light me up.
Ive been eating ground beef most days for one meal this last week. Will be adding more in next week when I prep food again.
Do u ever eat any fish? That’s very easy to
digest.
digest.
When deeper in diet I eat fish but right now just the sushi one time per week.
7/10/2024
Weight 218lbs.
Food-2402Cals/229c/241p/58f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-1c egg whites/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake
Chest2- John Meadows High Evolutionary
All sets are working sets
HS incline press-250x8x2sets
Arsenal pec deck-160x15x2sets
Prime cable low to high fly-40x16x2sets
Deficit pushups-BW x 15x2sets
Reverse pec deck-125x15x3sets
Prime cable curls-35x16x4sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Another week down. WO felt great today but sleep was not ideal last night so felt tired most of the day. On vacation from now until sunday. Hopefully will be rested and ready to hit it next week!! Have a great weekend everyone!!
Pics
None Today
Weight 218lbs.
Food-2402Cals/229c/241p/58f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- Meal prep mexican bowl
Meal3-Meal prep spicy chicken
Meal4-Post WO shake
Meal5-1c egg whites/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake
Chest2- John Meadows High Evolutionary
All sets are working sets
HS incline press-250x8x2sets
Arsenal pec deck-160x15x2sets
Prime cable low to high fly-40x16x2sets
Deficit pushups-BW x 15x2sets
Reverse pec deck-125x15x3sets
Prime cable curls-35x16x4sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Another week down. WO felt great today but sleep was not ideal last night so felt tired most of the day. On vacation from now until sunday. Hopefully will be rested and ready to hit it next week!! Have a great weekend everyone!!
Pics
None Today
Just finished work for the week. Vaca starts tomorrow. Will post some pics.
I’m with ya on this one man
Awesome log!! Really showing how it’s done!
I don't like squats either because I have to do them on a smith machine.
You the man
Great to hear they benefit you.New here dude and these logs of yours are awesome!! Providing me with a great template
7/15/2024
Weight 215.2lbs.
Food-2385Cals/202c/252p/63f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/2whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake
Chest1- John Meadows High Evolutionary
All sets are working sets
Flat DB press-90x12x2sets
Arsenal incline chest press-240x8/240x7
Pec Deck-160x20x3sets
Arsenal shoulder press-190x6/190x5 felt weak on this today. Think I will drop to 140lbs next week and shoot for 15reps
Bent over DB fly-25x22x2sets
Lying Y raise-15x14x2sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Haven't been taking fiber. Digestion has been amazing since dropping food volume.
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Back from Vaca. Done fucking around!! Back to work!! Managed to keep diet tight all weekend and dropped a couple pounds.
Think I will add an additional work set to flat DB and Incline press next week.
Pics
None Today
Weight 215.2lbs.
Food-2385Cals/202c/252p/63f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/2whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake
Chest1- John Meadows High Evolutionary
All sets are working sets
Flat DB press-90x12x2sets
Arsenal incline chest press-240x8/240x7
Pec Deck-160x20x3sets
Arsenal shoulder press-190x6/190x5 felt weak on this today. Think I will drop to 140lbs next week and shoot for 15reps
Bent over DB fly-25x22x2sets
Lying Y raise-15x14x2sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Haven't been taking fiber. Digestion has been amazing since dropping food volume.
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Back from Vaca. Done fucking around!! Back to work!! Managed to keep diet tight all weekend and dropped a couple pounds.
Think I will add an additional work set to flat DB and Incline press next week.
Pics
None Today
@s.gentz protein good i see shake in the end bro
you killing it on the training i love it
30 grams of fiber i see it cut down but im guessing its the liquid intake that didnt let it move, interesting enough
back from vacation, any more pics to share?
Yeah digestion has been great and the fiber was too much. Think the lower food volume and increased liquid helped.@s.gentz protein good i see shake in the end bro
you killing it on the training i love it
30 grams of fiber i see it cut down but im guessing its the liquid intake that didnt let it move, interesting enough
back from vacation, any more pics to share?
I was so busy with my nieces I didn’t take any pics.
We were just out at our land.
@s.gentz good you resolved it, what level of psyllium husk you taking now?
Last 5-6 days i've been taking nothing outside of what i'm getting in food.
adding an extra set is not a bad idea
this is how it's done you got to keep up the cardio listen to sgentz
bro good to see you getting your ground beef, now i can relax
I don’t have any issues with shakes. All good at the moment.
7/16/2024
Weight 215.4lbs.
Food-2390Cals/203c/253p/62f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake
Back- John Meadows High Evolutionary
All sets are working sets
DB row-100x12x2sets
Seated cable row-160x10x2sets
Cable pullover-140x10x2sets
Wide grip stretch pulldown-170x10x2sets
DB lying 2 arm row-60x11x2sets
Standing calves-200x30x2sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Haven't been taking fiber. Digestion has been amazing since dropping food volume.
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Felt strong today. AC was down at the gym so i was sweating my ass off!!
Pics
None Today
Weight 215.4lbs.
Food-2390Cals/203c/253p/62f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal6-Shake
Back- John Meadows High Evolutionary
All sets are working sets
DB row-100x12x2sets
Seated cable row-160x10x2sets
Cable pullover-140x10x2sets
Wide grip stretch pulldown-170x10x2sets
DB lying 2 arm row-60x11x2sets
Standing calves-200x30x2sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Haven't been taking fiber. Digestion has been amazing since dropping food volume.
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Felt strong today. AC was down at the gym so i was sweating my ass off!!
Pics
None Today
How’s your strength holding up in this cut?
I'm still getting stronger. Most of my lifts/reps are going up.
The only issue i've had is with the shoulder press but i'm fine not progressing that movement as i tend to get injured when it gets heavy. Going to drop my weight a bit and hit more reps next week.
Nice progress through the weekend.
On the shoulder press try going slow 8 sec reps and try for 8 reps. That gives you 1min 4 sec time under tension and should be good for building strength and not agrivating it at all. I think it’s important to do this style on injured body parts.
I'll give it a try. Not currently injured but i def like keeping it that way.
I got an incredible pump doing 3 sets of 8. The last set is pretty much failure. The burn
is intense.
That’s how it is with the bent over partials. Feels like your shoulders are in the hornets nest!!I got an incredible pump doing 3 sets of 8. The last set is pretty much failure. The burn
I’ll def give it a try next week.
I think the rep formula is 65% of your 1RM or what ever you can do 20’reps with.
I’ve been using the RP strength app for the last few months. When you set up a block you do the first weeks WOs with 2 rir and then it auto adjust weighs/reps as the block goes on. I have really been enjoying using it. It pushes me.
7/17/2024
Weight 215.2lbs.
Food-2282Cals/189c/259p/55f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/3 slices Ezekiel toast/1 slice no fat cheese/6 slices turkey bacon
Meal6-Shake
Legs- John Meadows High Evolutionary
All sets are working sets
Arsenal lying leg curls-60x11x3/70x8
Arsenal leg extension-90x10/90x10/90x13/100x11
Arsenal adductor-130x15x4sets
Hammer squat press-270x5x5x4sets
Ab machine-100x15x4sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Haven't been taking fiber. Digestion has been amazing since dropping food volume.
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Slept like crap last night. Low energy by the time i got to the gym.
Pics
Weight 215.2lbs.
Food-2282Cals/189c/259p/55f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/3 slices Ezekiel toast/1 slice no fat cheese/6 slices turkey bacon
Meal6-Shake
Legs- John Meadows High Evolutionary
All sets are working sets
Arsenal lying leg curls-60x11x3/70x8
Arsenal leg extension-90x10/90x10/90x13/100x11
Arsenal adductor-130x15x4sets
Hammer squat press-270x5x5x4sets
Ab machine-100x15x4sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Haven't been taking fiber. Digestion has been amazing since dropping food volume.
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Slept like crap last night. Low energy by the time i got to the gym.
Pics
I just have my wife push me. I personally never have set workout plan each day. Everyday I have no idea if I’m going to train for heavy weight with low volume or heavy weight with high volume. I just go with the flow and give my all every workout.
I need structure. I train alone so it’s nice to have something to push for. The app is very intuitive. It asks question as you go and makes decisions about your weights/reps for your next session.
How much per year does it cost?
Think it was $299/ywar. They offer a free trial period to check it out. I think it’s worth the money.
https://rpstrength.com/pages/hypertrophy-app
@s.gentz you sleeping badly again? concerned about you bro , you got a CPAP?
I’ve been using a cpap for two years now.
Just had some work stuff in the brain.
They can’t all be perfect.
thats a good tip for sure
Great updates
nice little tips and advices also on this log
It's actually my post WO meal. What wrong with it? Worst thing on there is a little jam. 60cals worth. Post WO sugar never hurt anyone.
It's a Resmed airsense 11.
Getting to bed wasn't the issue. I just woke up with some thoughts about my morning meeting and just had a hard time getting back to bed. Happens now and again. You can't win every night.
Sucks getting poor sleep. Just have to grind through.
Yeah had a late afternoon appt today so took a rest day from training. Hopefully sleep will be better tonight.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I eat jam every day on my toast. Once I need to I’ll cut it out.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I'm def on course. Dropping weight daily and lifts are still up. That is the goal right now.@s.gentz sure your call bro
The jam is literally the only sugar in my diet(5g total daily from the protien powder/ezekiel) and i eat 1 serving a day which is 8g sugar. I'm 100% fine with that until it needs to be taken out. IMO you can't just go into straight deprivation mode right off the hop. You need to ease into things for them to be sustainable. I've tried the other way and it wasn't good.
I agree. No reason to deprive yourself of everything. Its not like your getting paid to do it. The best athletes in the world eat worse than we do.
Yeah if I was 10% and stalling i would def drop the sugar but really no reason right now. Everything is going in the right direction.
Even with the jam I prob eat less sugar that 99% of people. Fn love jam!!!!
U like jam the way I like ice cream.
Don't get me wrong, i love ice cream as well but i keep that to a minimum.
If your not prepping for a show or getting paid why be unhappy??
I just made a new batch with even more protein and less sugar. Was surprised how good it taste. Used less than half the sugar and 25% more protein. I eat it every night before bed.
Do you have a creamie? I bought one but sent it back. Don’t need another kitchen gadget I barely use. I have a $1k espresso machine starting at me every day that doesn’t get enough love and my wife like to remind me!
I had one and it had catastrophic failure so brought it back and orderd a real ice cream maker off Amazon for $200. It has its own compressor built in. Makes really good soft serve. We just package it up into storage containers and hard freeze for each serving. 150 grams of protein in entire batch lasts about 3-4 days. My wife and I love it.Do you have a creamie? I bought one but sent it back. Don’t need another kitchen gadget I barely use. I have a $1k espresso machine starting at me every day that doesn’t get enough love and my wife like to remind me!
Attachments
Nice
Awesome updates
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@RoidRage69 ive been talking about making protein ice cream but didnt have time bro
impressive you got this going so steady
7/19/2024
Weight 213.7lbs.
Food-2282Cals/189c/259p/55f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/3 slices Ezekiel toast/1 slice no fat cheese/6 slices turkey bacon
Meal6-Shake
Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls 60x17x3sets
Concentration curls-30x12x3sets
Prime cable curl-40x17x2/40x15
Cable tricep pushdown-135x14/140x15
V handle pressdown-140x15x2sets
JM Press-155x10x3sets
Ab Machine- 110x20x2sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Haven't been taking fiber. Digestion has been amazing since dropping food volume.
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Nice pump today
Pics
None Today
Weight 213.7lbs.
Food-2282Cals/189c/259p/55f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-1/2c egg whites/3 slices Ezekiel toast/1 slice no fat cheese/6 slices turkey bacon
Meal6-Shake
Arms- John Meadows High Evolutionary
All sets are working sets
Standing EZ bar drag curls 60x17x3sets
Concentration curls-30x12x3sets
Prime cable curl-40x17x2/40x15
Cable tricep pushdown-135x14/140x15
V handle pressdown-140x15x2sets
JM Press-155x10x3sets
Ab Machine- 110x20x2sets
Cardio
20min TM post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Haven't been taking fiber. Digestion has been amazing since dropping food volume.
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Nice pump today
Pics
None Today
Bro JM press is heaps of fun! i really enjoy that
looks like all is well with you @s.gentz !! peace bro!
You ever try and make your own healthy protein ice cream ? I've seen it done I just have never attempted it, could be a solution if you use clean ingredients
I bought a creamie but sent it back. Doubt I would use it that much. If I want ice cream I just go out and get some once in a while. Little bit here and there is not gonna hurt anything.
Yeah that is how I see it, still got to have atleast one fun meal sometimes so u don't go crazy, I looked at those machines and was like for that price, nope lol
7/20/2024
Weight 213.6lbs.
Food-2911Cals/143c/299p/127f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-2 burger patty's/2 non fat cheese/salad/no sugar catsup
Meal6-Shake
Chest2- John Meadows High Evolutionary
All sets are working sets
HS incline press-255x8x2/255x7
Arsenal pec deck-170x15x3sets
Low to high cable fly-40x17x2sets
Deficit pushup-BW x17/BW x14
Reverse pec deck-130x17x4sets
Cable curl-35x17x4sets
Cardio
10min stairs post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Fiber is back in 7/20
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Good finish to the week. High cal day today.
Pics
Weight 213.6lbs.
Food-2911Cals/143c/299p/127f
Meal1-1/2c egg whites/2 whole eggs/3 slices Ezekiel toast/1 slice no fat cheese
Meal2- 2.5oz ground turkey/2.5oz ground beef/130g rice
Meal3-2.5oz ground turkey/2.5oz ground beef/130g rice
Intra WO drink-40g carbs(not in macro totals)
Meal4-Post WO shake
Meal5-2 burger patty's/2 non fat cheese/salad/no sugar catsup
Meal6-Shake
Chest2- John Meadows High Evolutionary
All sets are working sets
HS incline press-255x8x2/255x7
Arsenal pec deck-170x15x3sets
Low to high cable fly-40x17x2sets
Deficit pushup-BW x17/BW x14
Reverse pec deck-130x17x4sets
Cable curl-35x17x4sets
Cardio
10min stairs post WO
Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber-Fiber is back in 7/20
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
15g glutamine post WO
Notes
Good finish to the week. High cal day today.
Pics
Ours broke! Prince was using his, having great results! We got it all excited! We took it back to Costco. The gears just busted popped during the stir, only used it a handful of times. Changed my opinion of Ninja products! But we got a new one RR has posted on it. We use it regularly. Mixes up nice creamy soft serve then we freeze it! Add protein powder Love it! Good investment. But going out getting your own favorite is good too. Moderation is key.
If I had it at home I would prob eat more than I should.
I’m good with smoothies at night and maybe going out for ice cream once a month or so during the summer.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@s.gentz almost 300 grams of protein LOVE It bro
you're finally pushing it hardhigh cal is good to cycle calories and carbs
lets do this
and beautiful place where you're at, very nice meals too
you got some skillz
I also training alone and need structure, everything has to be calculated in my head sets reps weights movements, I need an organized plan of attack, I would do way to much and over train if I didn't structure everything, training I'd addicting for me and the rush I feel.
Similar threads
