Veteran Log S.gentz 2024-2025 Build Log

[Ulter]

I'm gonna have to try chicken Thighs sometime.
I know a lot of people don't like the dark meat.

 

[chesty]

Rice and chicken is a bodybuilders dream.

And I love how you throw in the avocado. That's good for you too.

 

[ROIDDERS]

Supplements look solid. love how you are taking care of yourself with the n2guard.

 

[ceo]

bros sgentz helluva workout.

hope you having a great weekend, look forward to seeing you kickass this week too.

 

[ballin2504]

Are your lats absolutely thrashed after doing the pullovers? I know mine sure are when I close out with those. I love the way it feels. Just nice and tight and swollen when I am done with 2-3 sets.

They destroy mine also

 

[s.gentz]

I like how you throw in rest days here and there and that's a good thing.

Keeps you honest and keeps you on point.

Unfortunately today is an unplanned rest day. Woke up feeling like shit. Hopefully better tomorrow.

 

[LevButlerov]

Unfortunately today is an unplanned rest day. Woke up feeling like shit. Hopefully better tomorrow.

if sickness lets get your vitamins up

 

[25homes]

12/21/2024
Weight 209lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull2
Lat pull-170x12x3sets
Narrow lat pull-160x12x3sets
Cable pullover-150x10x3sets
DB alternating curls-35x10x3sets
Cable curls-25x13x3setsplus drops to failure

Cardio
No cardio today.

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
Pressed for time today. No cardio.

Love this

 

[Cronus402]

Unfortunately today is an unplanned rest day. Woke up feeling like shit. Hopefully better tomorrow.

Get some rest bro. Hope you feel better soon

 

[s.gentz]

Get some rest bro. Hope you feel better soon

Thanks Bro. Will be another rest day today. Still feel like garbage this morning.

 

[RoidRageWife]

Thanks Bro. Will be another rest day today. Still feel like garbage this morning.

It’s the season to flu cold rsv Covid. I hope you’re feeling better soon! Our region in the healthcare settings has hit a threshold for this and now we’re universally masking again. Uhg…I’m not a fan. We all screwed our immune systems masking fir like damn near 3 years at work,Hospitals during Covid. Get better!

 

[s.gentz]

It’s the season to flu cold rsv Covid. I hope you’re feeling better soon! Our region in the healthcare settings has hit a threshold for this and now we’re universally masking again. Uhg…I’m not a fan. We all screwed our immune systems masking fir like damn near 3 years at work,Hospitals during Covid. Get better!

Thanks. Another day off of training and work for me. Hopefully all good by tomorrow. Will take a covid test later to see.

 

[LevButlerov]

Thanks. Another day off of training and work for me. Hopefully all good by tomorrow. Will take a covid test later to see.

you up the vitamins and C D and n2guard high?

 

[s.gentz]

you up the vitamins and C D and n2guard high?

I don’t have any reg vitamins. Just been laying around eating wonton soup and letting this shit run its course.

 

[RoidRageWife]

I don’t have any reg vitamins. Just been laying around eating wonton soup and letting this shit run its course.

Hot soups are great when your sick.

 

[LevButlerov]

I don’t have any reg vitamins. Just been laying around eating wonton soup and letting this shit run its course.

I do see you take n2guard in your list right? I would boost up the n2guard to 14 caps for the time being
its like building muscle, but you building your immune system, it needs the nutrients vitamins and minerals and good gut bacteria to help it grow

 

[RoySimpson]

12/21/2024
Weight 209lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Pull2
Lat pull-170x12x3sets
Narrow lat pull-160x12x3sets
Cable pullover-150x10x3sets
DB alternating curls-35x10x3sets
Cable curls-25x13x3setsplus drops to failure

Cardio
No cardio today.

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
Pressed for time today. No cardio.

@s.gentz awesome work right here!

 

[LevButlerov]

Merry Xmas @s.gentz how are you feeling?

 

[s.gentz]

Merry Xmas @s.gentz how are you feeling?

Merry Christmas to you @LevButlerov!
Feeling decent this morning. Hopefully will feel better through the day. Had to cancel Christmas dinner as it was at my house

 

[LevButlerov]

Merry Christmas to you @LevButlerov!
Feeling decent this morning. Hopefully will feel better through the day. Had to cancel Christmas dinner as it was at my house

sorry about the dinner but you rest EVO family big health wish for you our brother

 

[s.gentz]

12/26/2024
Rest day-Taking one more day. Feeling about 99% but don't wanna push it and go backwards.

 

[LevButlerov]

12/26/2024
Rest day-Taking one more day. Feeling about 99% but don't wanna push it and go backwards.

rest and drink hot bone broth

 

[Cronus402]

A lot of stuff going around here as well. Dealing with a stomach virus or something myself. Rest up bro. Sorry you had to cancel Xmas dinner.

 

[s.gentz]

12/27/2024
Weight 212lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push
Smith flatbbench-245x8x3sets plus back off
Pec deck- 150x15x3sets
Cross body tricep extension-15x15x3sets
3 way raises-20x30x4sets
Cable curls-25x12x4sets plus 1 drop to failure

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

Notes
Felt great to get back at it today!!

 

[LevButlerov]

12/27/2024
Weight 212lbs
Food-2573calc/239P/259C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- 6oz chicken thighs/225g rice
Meal4- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push
Smith flatbbench-245x8x3sets plus back off
Pec deck- 150x15x3sets
Cross body tricep extension-15x15x3sets
3 way raises-20x30x4sets
Cable curls-25x12x4sets plus 1 drop to failure

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

Notes
Felt great to get back at it today!!

you're back @s.gentz good to see you recovered well

 

[s.gentz]

you're back @s.gentz good to see you recovered well

Yeah feeling great. Had a great wo today as well. Busy day though. I’ll log it in the morning.

 

[stevesmi]

nice job sgentz, looking really good! hopefully you are feeling better

 

[Mobster]

I had to remind myself you're at a different gym now

 

[s.gentz]

I had to remind myself you're at a different gym now

I'm still at the same gym. The one with all the arsenal stuff. I do go to my wife's gym occasionally but not a reg thing.

 

[zedhed]

That's cool that you like to alternate gyms here and there.

I do the same thing. This way, I don't get bored.

 

[caligirl85]

Hopefully, you feel better this upcoming week.
Holidays are a very stressful event. A lot of people don't feel well.

 

[Shrine]

Damn, that sucks. You had to cancel the Christmas dinner.

That a lot of people were bummed out, but your health comes first,

 

[Zyglamail]

the eggs and the turkey makes with the avocado sounds fantastic. I might have to do something like that myself.

 

[Arabian]

Chicken, thighs. And rice sound really good.
Also, I like that, you're hitting the six-week build push routine again.

 

[BookerTNY]

ezekial toast sounds really good too.
i like the cheese add on as well.

 

[sambee38]

212 pounds is a great weight for you.

But I expect you're gonna have some nice results this upcoming year.

 

[Austin316]

hopefully whatever you had wrong last week is long gone.
maybe a little cold or just stress.

 

[s.gentz]

12/30/2024
Weight 211.4lbs
Food-2457calc/245P/250C/59F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- Apple fritter pre WO
Meal4-Shake post WO
Meal5- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push1
Smith flatbbench-250x7x2sets/250x4x1set plus back off
Pec deck- 150x15x3sets
Single arm overhead extensio-20x15x3sets
Three way raises-20x30x4sets
Machine preacher curls-70x10x4sets plus drop to failure
Hammer curls-15xfailure

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

Notes
Switching split to PPL/rest/PPL/rest so i’m getting a day off every 4 days instead on 1 rest day per week. Main lifts still progressing.

 

[Npcclassicphysique champ]

12/30/2024
Weight 211.4lbs
Food-2457calc/245P/250C/59F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- Apple fritter pre WO
Meal4-Shake post WO
Meal5- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push1
Smith flatbbench-250x7x2sets/250x4x1set plus back off
Pec deck- 150x15x3sets
Single arm overhead extensio-20x15x3sets
Three way raises-20x30x4sets
Machine preacher curls-70x10x4sets plus drop to failure
Hammer curls-15xfailure

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

Notes
Switching split to PPL/rest/PPL/rest so i’m getting a day off every 4 days instead on 1 rest day per week. Main lifts still progressing.

I can see your training is already on a high build bro @s.gentz and carbs are moving up so lets get it going

 

[RoidRageWife]

12/30/2024
Weight 211.4lbs
Food-2457calc/245P/250C/59F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3- Apple fritter pre WO
Meal4-Shake post WO
Meal5- 1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal6- 8oz turkey/60g avocado

RP Hypertrophy 6 week build
Push1
Smith flatbbench-250x7x2sets/250x4x1set plus back off
Pec deck- 150x15x3sets
Single arm overhead extensio-20x15x3sets
Three way raises-20x30x4sets
Machine preacher curls-70x10x4sets plus drop to failure
Hammer curls-15xfailure

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

Notes
Switching split to PPL/rest/PPL/rest so i’m getting a day off every 4 days instead on 1 rest day per week. Main lifts still progressing.

Extra rest should be a good change. Overtraining is easily overlooked. Recovery is very important. I saw that Apple fritter snuck in there, pre workout. Might have to try that technique. Lol that’s my favorite donut ever!! Esp if it’s warmed up a little soft yet a little crispy paired with a nice hot coffee! Mmm… maybe keep my blood sugar up longer….

 

[s.gentz]

maybe keep my blood sugar up longer

The IGF drive it right back down!!!!!

 

[s.gentz]

12/31/2024
Weight 210.6lbs
Food-?
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-Shake post WO
Meal4- Chicken/steak/peppers/Tortilla chips

RP Hypertrophy 6 week build
Pull1
Cable pullovers-150x12x3sets
Bent over BB row-185x8x3sets
HS single arm high row-145x10x3sets
Reverse Pec deck-140x12x4sets
DB curls-35x14x4sets
Hammer curls-20xfailure

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

Notes
Struggling to get the food in last week or so. Will make the call after the weekend if I will keep cals a bit lower or try to push.

 

[Npcclassicphysique champ]

12/31/2024
Weight 210.6lbs
Food-?
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 6oz chicken thighs/225g rice
Meal3-Shake post WO
Meal4- Chicken/steak/peppers/Tortilla chips

RP Hypertrophy 6 week build
Pull1
Cable pullovers-150x12x3sets
Bent over BB row-185x8x3sets
HS single arm high row-145x10x3sets
Reverse Pec deck-140x12x4sets
DB curls-35x14x4sets
Hammer curls-20xfailure

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

Notes
Struggling to get the food in last week or so. Will make the call after the weekend if I will keep cals a bit lower or try to push.

@s.gentz how about adding protein bars and shakes? easier to bump foods and cals and protein, a few quest bars easy to get down

 

[s.gentz]

@s.gentz how about adding protein bars and shakes? easier to bump foods and cals and protein, a few quest bars easy to get down

It may come to that.

 

[Likwid]

I've been feeling the same way about food @s.gentz, it's a fight but you're doing great.

 

[s.gentz]

1/1/2025
Weight 210.8lbs
Food-?
Meal1- 4oz chicken breast/1c rice/1c broccoli
Meal2- 2 Christmas cookies pre-WO
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Haven’t eaten dinner yet. Not really hungry. May just have some soup.

RP Hypertrophy 6 week build
Legs1
Arsenal squat-680x6x3sets
BB RDL-240x8x3sets
Standing calves-200x30x2sets

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

Notes
Low food day again. Training was good but hard/heavy.
Rest day tomorrow

 

[Npcclassicphysique champ]

It may come to that.

1/1/2025
Weight 210.8lbs
Food-?
Meal1- 4oz chicken breast/1c rice/1c broccoli
Meal2- 2 Christmas cookies pre-WO
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Haven’t eaten dinner yet. Not really hungry. May just have some soup.

RP Hypertrophy 6 week build
Legs1
Arsenal squat-680x6x3sets
BB RDL-240x8x3sets
Standing calves-200x30x2sets

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

Notes
Low food day again. Training was good but hard/heavy.
Rest day tomorrow

@s.gentz if you cant eat low appetite I would suggest adding the protein bars/shakes more to level out the macros bro
lets try it for a few days to start

 

[Npcclassicphysique champ]

I've been feeling the same way about food @s.gentz, it's a fight but you're doing great.

@Likwid sure bro but you're on a GLP-1 peptide and @s.gentz isnt so he might be just overfed a bit with the food he was eating (bored)

 

[Likwid]

@Likwid sure bro but you're on a GLP-1 peptide and @s.gentz isnt so he might be just overfed a bit with the food he was eating (bored)

Very fair

 

[stevesmi]

If your appetite is low then the worst thing you can do is force feed your body listen to it it's trying to work its way through something

 

[s.gentz]

If your appetite is low then the worst thing you can do is force feed your body listen to it it's trying to work its way through something

That’s kinda where I’m at. Just gonna eat how I feel for a little while and see what happens.

 

[Mobster]

@Likwid sure bro but you're on a GLP-1 peptide and @s.gentz isnt so he might be just overfed a bit with the food he was eating (bored)

Probably this

 

[ceo]

bros Very nice update.
Hope you had a great New Year,

 

[ROIDDERS]

Cardio and supplements. Look fantastic.

Both of those are on point.

 

[chesty]

If you're not hungry, no need to force feed yourself.
Let It Go. And move on to the next day.

 

[Ulter]

Take a couple days off to fast and then your appetite will come back strong.

When you come off. Your growth hormone will shoot up.

 

[s.gentz]

If you're not hungry, no need to force feed yourself.
Let It Go. And move on to the next day.

That's the plan. I'll see where i'm at after the weekend.

 

[e2]

sgentz you are the man!
good log, gonna be some ups and downs its okay.

 

[2Thick]

Maybe get in some nice cardio and a nice workout or something like that,

and that will trigger your appetite.

 

[Vadim Fedorov]

I don't know, man. I've seen you cook Those barbecues.

I would be really hard pressed to not want to eat up those foods!

 

[Wootoom]

You will be fine, man. No worries.
I like how you're being honest on this log.

 

[s.gentz]

1/2/2025
Weight 211.6lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- Assorted meat sandwich/chicken soup
Meal3- Roasted chicken/rice/vegetable soup
Meal4-Not sure if this will happen

RP Hypertrophy 6 week build
Rest Day

Cardio
No cardio

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
Rest Day. Legs are destroyed from yesterday. Hams have not been this sore in a while. Stairs are tough!!

No food tracking. Just eating. Will make a decision after the weekend what diet will be going forward. Just struggling to get food in. Appetite is shit. Plan was to continue to build for the next 6-8 weeks. We will see.
Anadrol is out after yesterday.

 

[RoidRage69]

I would start using MK677 to increase appetite if your having issues.

 

[s.gentz]

I would start using MK677 to increase appetite if your having issues.

It's weird. Just came out of nowhere. Gonna just take the next few days to try to pull it together and revamp the diet for next week.
Maybe mentally I need to change things up which is discouraging because this build is going really well.
Worst case it turns into a recomp situation.
Not sure I wanna add MK. Every time i've taken it i've felt like shit.

 

[Npcclassicphysique champ]

1/2/2025
Weight 211.6lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- Assorted meat sandwich/chicken soup
Meal3- Roasted chicken/rice/vegetable soup
Meal4-Not sure if this will happen

RP Hypertrophy 6 week build
Rest Day

Cardio
No cardio

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
Rest Day. Legs are destroyed from yesterday. Hams have not been this sore in a while. Stairs are tough!!

No food tracking. Just eating. Will make a decision after the weekend what diet will be going forward. Just struggling to get food in. Appetite is shit. Plan was to continue to build for the next 6-8 weeks. We will see.
Anadrol is out after yesterday.

I was thinking this too 5mgs nutrobal mk677 am will pump up the food for you bro
anadrol does mess up the appetite though fyi

I would start using MK677 to increase appetite if your having issues.

 

[s.gentz]

I was thinking this too 5mgs nutrobal mk677 am will pump up the food for you bro
anadrol does mess up the appetite though fyi

Anadrol is pulled as of yesterday.
I don’t like MK. It doesn’t agree with me.
Might try some thc.

 

[Npcclassicphysique champ]

Anadrol is pulled as of yesterday.
I don’t like MK. It doesn’t agree with me.
Might try some thc.

try some TCH sure, might get the appetite up bro

 

[Masonic Bodybuilder]

I agree with the guys saying not to force it. You will just end up bloated and feeling bad.

 

[ballin2504]

Don’t force feed yourself

 

[Noah Wixx]

It's weird. Just came out of nowhere. Gonna just take the next few days to try to pull it together and revamp the diet for next week.
Maybe mentally I need to change things up which is discouraging because this build is going really well.
Worst case it turns into a recomp situation.
Not sure I wanna add MK. Every time i've taken it i've felt like shit.

I know ive struggled at times eating all my food, some days im just not hungry and dont want to eat much, i understand whst you are going through, maybe mk677 will help with that, i know im utilizing npp at low dose myself to help with joint and possibility of being a little hungrier so i can get all my food in and grow accordingly.

 

[s.gentz]

I know ive struggled at times eating all my food, some days im just not hungry and dont want to eat much, i understand whst you are going through, maybe mk677 will help with that, i know im utilizing npp at low dose myself to help with joint and possibility of being a little hungrier so i can get all my food in and grow accordingly.

I don't really like MK. Makes me feel like crap for some reason. Have tried a few times but it doesn't agree with me. I'm gonna change up the diet a little for next week and see how it goes. Ever since i was sick around Christmas the appetite has been shit. If I can't sort it i'll just drop cals for a bit and recomp.

 

[Noah Wixx]

I don't really like MK. Makes me feel like crap for some reason. Have tried a few times but it doesn't agree with me. I'm gonna change up the diet a little for next week and see how it goes. Ever since i was sick around Christmas the appetite has been shit. If I can't sort it i'll just drop cals for a bit and recomp.

Yeah mk from what ive read and learned has alot more water retention and isn't really on par with quality GH, it can help but the gains will he minimal compared to 2-5iu of GH, for hunger it will work, but if i had a choice id always go for GH.

 

[s.gentz]

1/3/2025
Weight 211.6lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Egg noodle soup

RP Hypertrophy 6 week build
Push2
Smith incline bench-215x10x3sets plus back off
HS converging chest press-180x10x3sets
Machine tricep extension-75x15x3sets
Machine tricep pushdown-200x15x3sets
Facepull-50x17x4sets
Alternating DB curls-35x14x3sets/40x10x1 plus drop to failure

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

Notes
Iron is very low. Can anyone recommend a good supplement that is easy on the stoma

Pics

 

[LevButlerov]

1/3/2025
Weight 211.6lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Egg noodle soup

RP Hypertrophy 6 week build
Push2
Smith incline bench-215x10x3sets plus back off
HS converging chest press-180x10x3sets
Machine tricep extension-75x15x3sets
Machine tricep pushdown-200x15x3sets
Facepull-50x17x4sets
Alternating DB curls-35x14x3sets/40x10x1 plus drop to failure

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

Notes
Iron is very low. Can anyone recommend a good supplement that is easy on the stoma

Your iron might be low, you can supplement with regular iron you dont need anything special, but how about red meat can you add it?
You can also consider GHRPs for appetite. Though, it could be psychological, you feeling ok at home? @s.gentz

 

[s.gentz]

Your iron might be low, you can supplement with regular iron you dont need anything special, but how about red meat can you add it?
You can also consider GHRPs for appetite. Though, it could be psychological, you feeling ok at home? @s.gentz

I’ve had lowish iron for a while but now I’m freezing all the time so assuming it’s lower. Doc wanted me to start iron but it messes with my stomach.
I don’t wanna take anything for appetite. If I can’t eat my body is just telling me to back off a bit.
I’m gonna switch up my diet a bit next week and see how it goes.

 

[RoidRage69]

Eat steamed spinach daily for your iron needs.

 

[Tiger Salman Khan]

1/3/2025
Weight 211.6lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Egg noodle soup

RP Hypertrophy 6 week build
Push2
Smith incline bench-215x10x3sets plus back off
HS converging chest press-180x10x3sets
Machine tricep extension-75x15x3sets
Machine tricep pushdown-200x15x3sets
Facepull-50x17x4sets
Alternating DB curls-35x14x3sets/40x10x1 plus drop to failure

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

Notes
Iron is very low. Can anyone recommend a good supplement that is easy on the stoma

Pics
View attachment 67982

@s.gentz good work bro.....looking solid.......

 

[LevButlerov]

I’ve had lowish iron for a while but now I’m freezing all the time so assuming it’s lower. Doc wanted me to start iron but it messes with my stomach.
I don’t wanna take anything for appetite. If I can’t eat my body is just telling me to back off a bit.
I’m gonna switch up my diet a bit next week and see how it goes.

I'd say spinach and steak if you can handle the food, consider switching foods I really think you just got bored of those same foods.

 

[s.gentz]

1/4/2025
Weight 210.2lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- WonTon soup x2quarts

RP Hypertrophy 6 week build
Pull2
Cable pullover-150x12x3sets
Lat pull-160x12x3sets
Close grip-150x12x3sets
Alternating DB curls-40x10x3sets plus drop to failure
Cable curls-25x14x3sets plus drop to failure

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

Notes
WO felt good today. Legs tomorrow!!! Gonna be rough!!

 

[LevButlerov]

1/4/2025
Weight 210.2lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- 4oz chicken breast/1c rice/1c broccoli
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- WonTon soup x2quarts

RP Hypertrophy 6 week build
Pull2
Cable pullover-150x12x3sets
Lat pull-160x12x3sets
Close grip-150x12x3sets
Alternating DB curls-40x10x3sets plus drop to failure
Cable curls-25x14x3sets plus drop to failure

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

Notes
WO felt good today. Legs tomorrow!!! Gonna be rough!!

@s.gentz can you get some spinach in AM and a steak? not sure your budget now but a steak with spinach would really boost your iron.
I'm concerned for how you feel now and want to get you boosted we are all concerned as your family.

 

[s.gentz]

@s.gentz can you get some spinach in AM and a steak? not sure your budget now but a steak with spinach would really boost your iron.
I'm concerned for how you feel now and want to get you boosted we are all concerned as your family.

For now I’m gonna supplement a little iron liquid that I was recommended. See how it goes.

 

[s.gentz]

I'd say spinach and steak if you can handle the food, consider switching foods I really think you just got bored of those same foods.

Prolly gonna revamp the menu starting this week and see how it goes.

 

[LevButlerov]

Prolly gonna revamp the menu starting this week and see how it goes.

Looking forward to the adjustment

 

[s.gentz]

Looking forward to the adjustment

I may just buy meals from my gym. We have a food prep service with some pretty good options.

 

[25homes]

Understand that bro

 

[s.gentz]

1/5/2025
Weight 210.5lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- Pre WO muffin
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken breast/egg noodles
Meal5-Granola/yogurt

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x3sets
Arsenal leg extensions-110x12x3sets
Glute machine-150x12x2sets
Reverse hyper-BWx15

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

Notes
Thinking of switching my training plan to more of a back/bicep focused split.
Rest day today.

Pics

 

[RoidRage69]

1/5/2025
Weight 210.5lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- Pre WO muffin
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken breast/egg noodles
Meal5-Granola/yogurt

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x3sets
Arsenal leg extensions-110x12x3sets
Glute machine-150x12x2sets
Reverse hyper-BWx15

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

Notes
Thinking of switching my training plan to more of a back/bicep focused split.
Rest day today.

Pics
View attachment 68389

Good idea. Your back is the largest body part and most people under train it. You're already stated that u need to work on biceps as they are stingy at growth. So I think you're in the correct mindset.

 

[s.gentz]

1/6/2025
Weight 212.2lbs
Food-2760cals/281P/286C/49F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/170g egg noodles

RP Hypertrophy 6 week build
Rest Day

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
Rest day today. Above will be the modified diet for a bit. Meal5 will be post WO and my biggest meal. Started taking iron supp today.

 

[Npcclassicphysique champ]

1/5/2025
Weight 210.5lbs
Food-?
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel
Meal2- Pre WO muffin
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- 8oz chicken breast/egg noodles
Meal5-Granola/yogurt

RP Hypertrophy 6 week build
Legs2
Seated leg curls-150x12x3sets
Arsenal leg extensions-110x12x3sets
Glute machine-150x12x2sets
Reverse hyper-BWx15

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

Notes
Thinking of switching my training plan to more of a back/bicep focused split.
Rest day today.

Pics
View attachment 68389

thats a classic muffin pic bro @s.gentz what flavor?
back bi is good
I would switch up your whole routine to be honest

 

[Npcclassicphysique champ]

1/6/2025
Weight 212.2lbs
Food-2760cals/281P/286C/49F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/170g egg noodles

RP Hypertrophy 6 week build
Rest Day

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
Rest day today. Above will be the modified diet for a bit. Meal5 will be post WO and my biggest meal. Started taking iron supp today.

let me ask you bro, why dont you eat steak or spinach, do you have an issue with the taste? or is a budget situation? @s.gentz just curious to understand the situation because those 2 would spike up your iron fast

 

[s.gentz]

thats a classic muffin pic bro @s.gentz what flavor?
back bi is good
I would switch up your whole routine to be honest

It was a cranberry orange. Love them!!!
What do you feel is wrong with my current split?

 

[s.gentz]

let me ask you bro, why dont you eat steak or spinach, do you have an issue with the taste? or is a budget situation? @s.gentz just curious to understand the situation because those 2 would spike up your iron fast

I like steak but i just don't like eating it a lot. It messes with digestion a bit. I try to stick to things that work well with my body. Cost is not an issue. What i do is still way cheaper than eating out.
As far as getting the iron in i want to supplement for now so i'm getting a consistent daily amount. After I get it tuned back in and the doc is happy i'll try other methods with whole food. If I can still stay consistent that way great but if not it will be back to supps.

 

[Npcclassicphysique champ]

I like steak but i just don't like eating it a lot. It messes with digestion a bit. I try to stick to things that work well with my body. Cost is not an issue. What i do is still way cheaper than eating out.
As far as getting the iron in i want to supplement for now so i'm getting a consistent daily amount. After I get it tuned back in and the doc is happy i'll try other methods with whole food. If I can still stay consistent that way great but if not it will be back to supps.

supplements is fine, how about spinach, this is alright bro?

 

[s.gentz]

1/7/2025
Weight 211.4lbs
Food-2229cals/220P/212C/58F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal4-Shake post WP
Meal3- 4oz chicken breast/1c rice/1c broccoli

RP Hypertrophy 6 week build
Push1
Smith bench-255x7x3sets plus 1 drop to failure
Pec deck-155x15x3sets
Single arm overhead tricep extension-20x15x3sets
Three way raises-20x30x4sets
Machine preacher curl-75x12x4sets

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 having difficulty getting the food in. Just not that hungry. I think it may be time to shift gears a bit and move back to a maintenance phase. I’m sure once I plan for less food i’ll be hungry as hell but think that’s the direction i need to go in the short term.

 

[s.gentz]

1/8/2025
Weight 209.6lbs
Food-?
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Cheeseburger/steak fries/cheeseburger soup

RP Hypertrophy 5 week Back/Arm focus
Cable pullover-150x12x3sets
BB bent over row-185x8x3sets
HS high row-135x10x2sets
BB curl-60x12x3sets
Rope hammers-70x12x3sets

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
New split starts today. Back and arm focus. Need to bring up the guns!!
Ate at my wife’s favorite GF place for dinner.

 

[s.gentz]

1/6/2025
Weight 209.6lbs
Food-2492cals/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Seated cable row-120x12x3sets
Machine preacher-75x12x3sets
Cable curl-25x10x3sets
Lying DB curl-20x12x3sets
DB skull crusher-25x15x3sets

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
Solid arm WO today.

 

[LevButlerov]

1/7/2025
Weight 211.4lbs
Food-2229cals/220P/212C/58F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal4-Shake post WP
Meal3- 4oz chicken breast/1c rice/1c broccoli

RP Hypertrophy 6 week build
Push1
Smith bench-255x7x3sets plus 1 drop to failure
Pec deck-155x15x3sets
Single arm overhead tricep extension-20x15x3sets
Three way raises-20x30x4sets
Machine preacher curl-75x12x4sets

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 having difficulty getting the food in. Just not that hungry. I think it may be time to shift gears a bit and move back to a maintenance phase. I’m sure once I plan for less food i’ll be hungry as hell but think that’s the direction i need to go in the short term.

1/8/2025
Weight 209.6lbs
Food-?
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4- Cheeseburger/steak fries/cheeseburger soup

RP Hypertrophy 5 week Back/Arm focus
Cable pullover-150x12x3sets
BB bent over row-185x8x3sets
HS high row-135x10x2sets
BB curl-60x12x3sets
Rope hammers-70x12x3sets

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
New split starts today. Back and arm focus. Need to bring up the guns!!
Ate at my wife’s favorite GF place for dinner.

1/6/2025
Weight 209.6lbs
Food-2492cals/271P/250C/40F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal4-Shake post WP
Meal5- 8oz chicken breast/120g egg noodles

RP Hypertrophy 6 week back/bicep focus
Seated cable row-120x12x3sets
Machine preacher-75x12x3sets
Cable curl-25x10x3sets
Lying DB curl-20x12x3sets
DB skull crusher-25x15x3sets

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
Solid arm WO today.

@s.gentz you ate at this hot place and no pics?

I see you still with chicken breasts, my views the eating issue you are having is the meats, if you can rotate those might help you eat long term.

But happy you're back.

 

[s.gentz]

@s.gentz you ate at this hot place and no pics?

I don't really like pulling mu phone out when out to dinner with the wife. We usually get wrapped up talking and the phone stays away. Too many couples I see out where both parties are buried in their phones and not even talking to each other. Feel bad for them. Don't wanna be them.

I see you still with chicken breasts, my views the eating issue you are having is the meats, if you can rotate those might help you eat long term.

Switched from thighs to breasts. Seems to be agreeing with me. Been buying meals from my gyms food prep service this last week. Gonne keep my macros where they are for a while(around 2500cals) but i think i will try to switch things up weekly maybe. I'm not bored with the food I just seemed to have hit a wall getting it down. Oh weel, i've def put on some tissue this last build. Will be nice to see my work!

But happy you're back.

Never left Homie!!!! Always here with my Family!!!

 

[stevesmi]

Glad you had a great time out with your wife

 

[LevButlerov]

Switched from thighs to breasts. Seems to be agreeing with me. Been buying meals from my gyms food prep service this last week. Gonne keep my macros where they are for a while(around 2500cals) but i think i will try to switch things up weekly maybe. I'm not bored with the food I just seemed to have hit a wall getting it down. Oh weel, i've def put on some tissue this last build. Will be nice to see my work!

@s.gentz those meal prep services work. lets see how that plays.