Veteran Log S.Gentz Cutting and Recomp 2025 Log

[s.gentz]

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

I can start whenever I choose. Just taking a break. It’s been a long time.

 

[LevButlerov]

I can start whenever I choose. Just taking a break. It’s been a long time.

I follow your logic, this is sort of a deload for you, mentally more than physically right.

 

[s.gentz]

4/2/2025
Weight 196.6lbs
Food-1455cals/178P/54C/52F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-8oz ground turkey/.25c shredded cheese

RP Hypertrophy 5 week/4 day split
Rest Day

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
Took the day off. Completely wiped out from work travel this week.




Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

4/2/2025
Weight 196.6lbs
Food-1455cals/178P/54C/52F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-8oz ground turkey/.25c shredded cheese

RP Hypertrophy 5 week/4 day split
Rest Day

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
Took the day off. Completely wiped out from work travel this week.

Get some rest @s.gentz, EVO family is here waiting for you to be back in the game.

 

[s.gentz]

4/4/2025
Weight 195.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Sjake post WO
Meal4-Fish Fry/couple french fries/coleslaw

RP Hypertrophy 5 week/4 day split
Cable curl-45x15x3sets
Cable tricep pushdown-50x15x3sets
BB curl-50x15x3sets
Alternating DB curl-25x15x3sets
Machine pushdown-190x15x3sets
Machine extension-90x15x3sets
Machine preacher-70x15x3sets
Hanging leg raise-15x3sets

Cardio
20min post WO treadmill

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
Liking the 4 day split.




Thechickenpound

 

[Npcclassicphysique champ]

4/4/2025
Weight 195.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Sjake post WO
Meal4-Fish Fry/couple french fries/coleslaw

RP Hypertrophy 5 week/4 day split
Cable curl-45x15x3sets
Cable tricep pushdown-50x15x3sets
BB curl-50x15x3sets
Alternating DB curl-25x15x3sets
Machine pushdown-190x15x3sets
Machine extension-90x15x3sets
Machine preacher-70x15x3sets
Hanging leg raise-15x3sets

Cardio
20min post WO treadmill

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
Liking the 4 day split.

@s.gentz training is tight 4 days split bro but diet id like to see you go back oldschool with proper meals

 

[s.gentz]

@s.gentz training is tight 4 days split bro but diet id like to see you go back oldschool with proper meals

It’s coming. Food is not my norm but I’m still eating clean. No shit foods.

 

[stevesmi]

Wow, that is a great update. Keep it up.

 

[Mobster]

Four days is, I think, optimal

 

[BodyMonster34]

bro where the red meat. should be eating texas beef daily

 

[Quadsweep]

any chance of doing some bbq's? we want to see some Ny bbq again

 

[Shrine]

This is another quality update great cardio post-workout, excellent.

 

[zedhed]

Keep up the good work sgentz.

We love your updates. Always educational.

 

[s.gentz]

any chance of doing some bbq's? we want to see some Ny bbq again

It will come. Too cold out right now. Not even 40f out today.

 

[s.gentz]

bro where the red meat. should be eating texas beef daily

Just crushed a ribeye and some eggs for lunch!!!

 

[ceo]

bros nice supp list for sure. i like the different things

 

[ROIDDERS]

If you are pounding those eggs, I like that.

Very consistent, good protein.

 

[chesty]

Fish Fry and coleslaw with french fries. Sounds really appetizing.

Sounds like you had a good meal.

 

[Ulter]

It's hard to believe, you're only 195 lbs. I've said that.

You got very little body fat.

 

[JasonPriest]

Good job, sticking to three basic meals. And then adding a shake.

 

[Masonic Bodybuilder]

Ribeye and eggs for lunch sounds perfect!

 

[Npcclassicphysique champ]

It’s coming. Food is not my norm but I’m still eating clean. No shit foods.

we are all waiting bro

 

[s.gentz]

4/7/2025
Weight 197.2lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Sjake post WO
Meal4-8oz chicken breast/greek salad/pita

RP Hypertrophy 5 week/4 day split
Smith bench-225x10x3sets
HS incline-180x12x3sets
SS pec deck/pushups 145x15x3/BWx15x3
Reverse pec deck-130x15x3sets
Machine lateral raise-70x12x3sets
Machine abs-100x15x3sets

Cardio
20min post WO treadmill

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 found out my gym has been absorbed by my old gym which i left because it was way too busy. Hopefully this won’t happen here or I may be building a home gym. Not many other good choices around.

Pics








Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

4/7/2025
Weight 197.2lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Sjake post WO
Meal4-8oz chicken breast/greek salad/pita

RP Hypertrophy 5 week/4 day split
Smith bench-225x10x3sets
HS incline-180x12x3sets
SS pec deck/pushups 145x15x3/BWx15x3
Reverse pec deck-130x15x3sets
Machine lateral raise-70x12x3sets
Machine abs-100x15x3sets

Cardio
20min post WO treadmill

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 found out my gym has been absorbed by my old gym which i left because it was way too busy. Hopefully this won’t happen here or I may be building a home gym. Not many other good choices around.

Pics





Thechickenpound
10%off discount at checkout: sgentz10

Meals are nice again I see thats a chicken salad right? @s.gentz
And you're looking pretty big there, nice arms and shoulders , I would work on the chest more but overall good gains, really should get back on a recomp imo.

 

[s.gentz]

Meals are nice again I see thats a chicken salad right? @s.gentz
And you're looking pretty big there, nice arms and shoulders , I would work on the chest more but overall good gains, really should get back on a recomp imo.

Chest is actually pretty decent. Looks good from the side. Getting thick front to back.
I’ve been modulating food up and down. Seems to be working good for me. Kind of modified diet/recomp. Figured I try something a little different than normal.

 

[stevesmi]

Nice job man the salad looks fantastic

 

[LevButlerov]

Chest is actually pretty decent. Looks good from the side. Getting thick front to back.
I’ve been modulating food up and down. Seems to be working good for me. Kind of modified diet/recomp. Figured I try something a little different than normal.

@s.gentz yup keep working on the chest drips and bench press will be big in the coming months.

 

[RoySimpson]

4/4/2025
Weight 195.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Sjake post WO
Meal4-Fish Fry/couple french fries/coleslaw

RP Hypertrophy 5 week/4 day split
Cable curl-45x15x3sets
Cable tricep pushdown-50x15x3sets
BB curl-50x15x3sets
Alternating DB curl-25x15x3sets
Machine pushdown-190x15x3sets
Machine extension-90x15x3sets
Machine preacher-70x15x3sets
Hanging leg raise-15x3sets

Cardio
20min post WO treadmill

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
Liking the 4 day split.



Thechickenpound

@s.gentz Solid arm workout! Good volume with those sets of 15. Smart to prioritize fiber and keep up with the cardio. That supplement stack is comprehensive, covering all the bases. Glad to hear you're liking the 4-day split. Keep up the good work!

 

[Mobster]

Fingers crossed on the gym issue

 

[s.gentz]

Fingers crossed on the gym issue

Yeah this could be a huge problem. I really like my current gym. I hear the new owners will be adding more equipment though so I will also be crossing fingers.

 

[ceo]

Bros, you looking really good in your picture, nice and fit.

 

[ROIDDERS]

Leg development has definitely come a long way.

We definitely see the improvements.

 

[chesty]

That's a good well-balanced meal right there. I like the carbs protein and veggies.

 

[Ulter]

That style looks perfect, man. I like to mix them together like that as well.

 

[ballin2504]

4/4/2025
Weight 195.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Sjake post WO
Meal4-Fish Fry/couple french fries/coleslaw

RP Hypertrophy 5 week/4 day split
Cable curl-45x15x3sets
Cable tricep pushdown-50x15x3sets
BB curl-50x15x3sets
Alternating DB curl-25x15x3sets
Machine pushdown-190x15x3sets
Machine extension-90x15x3sets
Machine preacher-70x15x3sets
Hanging leg raise-15x3sets

Cardio
20min post WO treadmill

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
Liking the 4 day split.




Thechickenpound

@s.gentz how often are you ordering from chicken pound?

 

[s.gentz]

@s.gentz how often are you ordering from chicken pound?

I usually order once every couple weeks depending on my needs. Get 10-15lbs at a time.
Give them a try. Great to just have some in the freezer for emergencies. They package most everything in 1/2lb portions.

 

[e2]

Looking really good as always sgentz!

Your supplement list is amazing.

 

[2Thick]

I'm a big fan of N2 guard as well. love the fish oil too and fiber

 

[Vadim Fedorov]

Cardio looks really good.

I'm glad you're firing that up because instantly

 

[Wootoom]

you're pushing some good weight on this. I noticed that the numbers are starting to go up a little bit.

 

[JasonPriest]

Nice job on the chicken, breast and Greek salad. That looks really good.

I was gonna ask what kind of bread that was, but I see it's Pita. It makes sense.

 

[BodyMonster34]

, bro. Where is the red meat? You promised. You'd start adding it to your meals.

 

[s.gentz]

, bro. Where is the red meat? You promised. You'd start adding it to your meals.

I ate steak and eggs for lunch on sunday.

 

[Quadsweep]

Yeah, a lot of times owners of gyms get bored and they sell it off to someone else.

100%. I'd rather train at home. I hate the gym environment.

 

[s.gentz]

4/8/2025
Weight 196.4lbs
Food-2066cals/243P/70C/82F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4-8oz ground turkey/1/4c NF cheese/lettuce/pickles

RP Hypertrophy 5 week/4 day split
Cable curl-25x15x4sets
Ab machine-100x15x4sets
Alternating DB curls-25x15x4sets
Hanging leg raises-15x4sets
Tricep extension-90x15x4sets
Tricep pushdown-180x15x4sets
EZ Bar preacher curl-50x15x4sets

Cardio
20min post WO treadmill

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
Bonus arm/ab day



Thechickenpound
10%off discount at checkout: sgentz10

 

[Masonic Bodybuilder]

I like the small tweak in diet and glad to hear it is working well. Meals sound great as usual and that chicken salad picture looks awesome.

 

[LevButlerov]

4/8/2025
Weight 196.4lbs
Food-2066cals/243P/70C/82F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4-8oz ground turkey/1/4c NF cheese/lettuce/pickles

RP Hypertrophy 5 week/4 day split
Cable curl-25x15x4sets
Ab machine-100x15x4sets
Alternating DB curls-25x15x4sets
Hanging leg raises-15x4sets
Tricep extension-90x15x4sets
Tricep pushdown-180x15x4sets
EZ Bar preacher curl-50x15x4sets

Cardio
20min post WO treadmill

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
Bonus arm/ab day

Protein levels are back I love it @s.gentz EVO family love! push it hard, you can jump back on.

 

[s.gentz]

Protein levels are back I love it @s.gentz EVO family love! push it hard, you can jump back on.

This is my base diet right now. If I need more carbs I have a big carb meal. Still in diet/recomp mode. Not really pushing right now.

 

[Noah Wixx]

Pretty much how i am doing things just im at 4 meals and a shake, im eating eggs again in my deit for the first time in a long time, 6 dollars + its frustrating me lol.

 

[Noah Wixx]

4/7/2025
Weight 197.2lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Sjake post WO
Meal4-8oz chicken breast/greek salad/pita

RP Hypertrophy 5 week/4 day split
Smith bench-225x10x3sets
HS incline-180x12x3sets
SS pec deck/pushups 145x15x3/BWx15x3
Reverse pec deck-130x15x3sets
Machine lateral raise-70x12x3sets
Machine abs-100x15x3sets

Cardio
20min post WO treadmill

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 found out my gym has been absorbed by my old gym which i left because it was way too busy. Hopefully this won’t happen here or I may be building a home gym. Not many other good choices around.

Pics





Thechickenpound
10%off discount at checkout: sgentz10

That is one high quality nutritional meal brother

 

[s.gentz]

6 dollars + its frustrating me lol.

Still better than booze and cigs!!!!

 

[25homes]

Killin it

 

[25homes]

Doing good Bru love the workout

 

[Tiger Salman Khan]

4/8/2025
Weight 196.4lbs
Food-2066cals/243P/70C/82F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4-8oz ground turkey/1/4c NF cheese/lettuce/pickles

RP Hypertrophy 5 week/4 day split
Cable curl-25x15x4sets
Ab machine-100x15x4sets
Alternating DB curls-25x15x4sets
Hanging leg raises-15x4sets
Tricep extension-90x15x4sets
Tricep pushdown-180x15x4sets
EZ Bar preacher curl-50x15x4sets

Cardio
20min post WO treadmill

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
Bonus arm/ab day



Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz Diet looks good bro.....try to add fruits to your daily diet..........

 

[RoySimpson]

4/7/2025
Weight 197.2lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Sjake post WO
Meal4-8oz chicken breast/greek salad/pita

RP Hypertrophy 5 week/4 day split
Smith bench-225x10x3sets
HS incline-180x12x3sets
SS pec deck/pushups 145x15x3/BWx15x3
Reverse pec deck-130x15x3sets
Machine lateral raise-70x12x3sets
Machine abs-100x15x3sets

Cardio
20min post WO treadmill

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 found out my gym has been absorbed by my old gym which i left because it was way too busy. Hopefully this won’t happen here or I may be building a home gym. Not many other good choices around.

Pics





Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz Solid workout. Good volume on chest and shoulders. Watch how the gym situation develops a home gym is always a good option if things get too crowded.

 

[s.gentz]

4/9/2025
Weight 195.4lbs
Food-2066cals/243P/70C/82F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4-8oz ground turkey/1/4c NF cheese/lettuce/pickles

RP Hypertrophy 5 week/4 day split
BB RDL-185x12x2sets
CYBEX SP-270xx5x3sets
Lying leg curl-110x12x2sets
Leg extension-160x15x2sets
Glute kicks-150x15x2sets

Cardio
20min post WO treadmill

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




Thechickenpound
10%off discount at checkout: sgentz10

 

[ballin2504]

Yeah this could be a huge problem. I really like my current gym. I hear the new owners will be adding more equipment though so I will also be crossing fingers.

@s.gentzy gym is terrible right now. Alot of resolution people in there

 

[s.gentz]

@s.gentzy gym is terrible right now. Alot of resolution people in there

Resolutioners at our gym only lasted a few weeks. Our gym has been sold to the local multi location big gym in my area. It's really nice there. I used to be a member until it got so busy it took 2 hours to get in an hour workout. We will see how this goes.

 

[s.gentz]

4/10/2025
Weight 193.4lbs
Food-2066cals/243P/70C/82F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4-8oz ground turkey/1/4c NF cheese/lettuce/pickles

RP Hypertrophy 5 week/4 day split
Cable curls-50x15x3sets
Rope extensions-50x15x3sets
BB curl-50x16x3sets
Reverse curl-40x15x3sets
Alternating DB curl-35x8/35x7/30x10
Tricep extension machine-90x16x3sets
Triceps pushdown machine-180x16x3sets
EZ bar preacher curl-50x12x3sets

Cardio
20min post WO treadmill

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

Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

4/9/2025
Weight 195.4lbs
Food-2066cals/243P/70C/82F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4-8oz ground turkey/1/4c NF cheese/lettuce/pickles

RP Hypertrophy 5 week/4 day split
BB RDL-185x12x2sets
CYBEX SP-270xx5x3sets
Lying leg curl-110x12x2sets
Leg extension-160x15x2sets
Glute kicks-150x15x2sets

Cardio
20min post WO treadmill

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



Thechickenpound
10%off discount at checkout: sgentz10

4/10/2025
Weight 193.4lbs
Food-2066cals/243P/70C/82F
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4-8oz ground turkey/1/4c NF cheese/lettuce/pickles

RP Hypertrophy 5 week/4 day split
Cable curls-50x15x3sets
Rope extensions-50x15x3sets
BB curl-50x16x3sets
Reverse curl-40x15x3sets
Alternating DB curl-35x8/35x7/30x10
Tricep extension machine-90x16x3sets
Triceps pushdown machine-180x16x3sets
EZ bar preacher curl-50x12x3sets

Cardio
20min post WO treadmill

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

Now that I see the macros, you're low carb and low fat, you must not feel much energy at all. I suggest picking 1 route either moderate carbs or moderate fats with the high protein, you'll see a huge difference. @s.gentz

 

[s.gentz]

Now that I see the macros, you're low carb and low fat, you must not feel much energy at all. I suggest picking 1 route either moderate carbs or moderate fats with the high protein, you'll see a huge difference. @s.gentz

I’m good with what I’m doing. Adding big meals when I need them.

 

[LevButlerov]

I’m good with what I’m doing. Adding big meals when I need them.

I think you can do better if you listen to some suggestions. You are good I get it, but being low carbs and low fat gives you only protein aka amino acids for fuel, it's not efficient and actually hinders your gains, as your body uses amino acids for fuel and can break down muscle tissue when proper AA utilization and absorption is not available. @s.gentz EVO family trying to help

 

[s.gentz]

I think you can do better if you listen to some suggestions. You are good I get it, but being low carbs and low fat gives you only protein aka amino acids for fuel, it's not efficient and actually hinders your gains, as your body uses amino acids for fuel and can break down muscle tissue when proper AA utilization and absorption is not available. @s.gentz EVO family trying to help

I'm not seeing low fats here on a 2000cal diet. I get in 94g/day between foods and supps. Weight is dropping, lifts are pretty stable. I can't see any reason to add in more fats. I have high days over the weekend which replenish glycogen and are usually higher in fat.
You have to remember i'm not really trying to gain muscle here. I'm in deficit most of the week and refeed on the weekends.

 

[LevButlerov]

I'm not seeing low fats here on a 2000cal diet. I get in 94g/day between foods and supps. Weight is dropping, lifts are pretty stable. I can't see any reason to add in more fats. I have high days over the weekend which replenish glycogen and are usually higher in fat.
You have to remember i'm not really trying to gain muscle here. I'm in deficit most of the week and refeed on the weekends.

I was thinking more like adding more carbs and a bit more protein, right around training. @s.gentz

 

[s.gentz]

I was thinking more like adding more carbs and a bit more protein, right around training. @s.gentz

Nothing is going to be added. I'm dieting. I have refeeds on the weekends. I'm feeling good and all is going in the right direction. Not sure what the issue is.

 

[LevButlerov]

Nothing is going to be added. I'm dieting. I have refeeds on the weekends. I'm feeling good and all is going in the right direction. Not sure what the issue is.

Stay the course in this case. I did look like you weren't tracking for sometime, this is why I brought it up. And I explained by low carbs low fat is a bad mix with higher protein already.

 

[s.gentz]

Think this is a wrap on this log. Moving into maintenance phase for the summer.
Starting weight 207.7lbs on 1/31/2025
Finishing weight 192 on 4/14/2025

 

[LevButlerov]

Think this is a wrap on this log. Moving into maintenance phase for the summer.
Starting weight 207.7lbs on 1/31/2025
Finishing weight 192 on 4/14/2025

You dropped to 192 this easy? wow you must have a great metabolism I wasnt aware of. @s.gentz
You going to start maintenance log? like a light recomp TRT? please

 

[s.gentz]

You dropped to 192 this easy? wow you must have a great metabolism I wasnt aware of. @s.gentz
You going to start maintenance log? like a light recomp TRT? please

I’m prob not gonna log this phase. Just gonna bring cals up a touch and live there either through the summer or if I feel ready to grow.

 

[LevButlerov]

I’m prob not gonna log this phase. Just gonna bring cals up a touch and live there either through the summer or if I feel ready to grow.

Would be great to see you log this, EVO family would support you. @s.gentz
Didnt want to see you drop off.

 

[s.gentz]

Would be great to see you log this, EVO family would support you. @s.gentz
Didnt want to see you drop off.

There is nothing to log. I'm not going anywhere just don't feel the need to log a maintenance phase.

 

[LevButlerov]

There is nothing to log. I'm not going anywhere just don't feel the need to log a maintenance phase.

It would be sad to see you stop logging, but its your choice.

 

[s.gentz]

It would be sad to see you stop logging, but its your choice.

Not stopping just to ending this log as its run its course. I’ll start a new log once I’m actually doing something.

 

[s.gentz]

4/11/2025
Weight 192.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Won Ton soup

RP Hypertrophy 5 week/4 day split
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Seated row-110x12x3sets
Narrow seated row-110x12x3sets
Cable pullover-100x13x3sets
Hanging leg raise-15x3sets

Cardio
20min post WO treadmill

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




Thechickenpound
10%off discount at checkout: sgentz10

 

[s.gentz]

4/14/2025
Weight 192lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Greek salad/pita/8oz chicken breast

RP Hypertrophy 5 week/4 day split
smith bench-225x10x3sets
HS incline press-180x10x3sets
Pec deck-145x12x3sets
pushups-15x3sets
Reverse Pec deck-130x15x3sets

Cardio
30min post WO treadmill

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




Thechickenpound
10%off discount at checkout: sgentz10

 

[s.gentz]

4/15/2025
Weight 191.7lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- 1/2 chicken/rice/veg soup

RP Hypertrophy 5 week/4 day split
Cable curl-90x15x3sets
Rope extension-70x15x3sets
BB curl-50x15x3sets
Reverse EZ bar curl-40x15x3sets
Alternating DB curl-25x12x3sets-Don’t know why but these where very hard today.
Tricep extension machine-90x15x3sets
Tricep pushdown machine-190x15x3sets
Preacher curls-50x12x3sets
Hanging leg raises-15x3sets

Cardio
30min post WO treadmill

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
The gym that bought out my gym has a new location close to my work. Will be checking it out tomorrow. They have Atlantis, Olicrom, Eleiko and Panatta equipment. See how it goes. If not too busy may do a perm switch to that location.




Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

4/11/2025
Weight 192.4lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Won Ton soup

RP Hypertrophy 5 week/4 day split
Lat pull-150x12x3sets
Narrow lat pull-140x12x3sets
Seated row-110x12x3sets
Narrow seated row-110x12x3sets
Cable pullover-100x13x3sets
Hanging leg raise-15x3sets

Cardio
20min post WO treadmill

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



Thechickenpound
10%off discount at checkout: sgentz10

4/14/2025
Weight 192lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3-Greek salad/pita/8oz chicken breast

RP Hypertrophy 5 week/4 day split
smith bench-225x10x3sets
HS incline press-180x10x3sets
Pec deck-145x12x3sets
pushups-15x3sets
Reverse Pec deck-130x15x3sets

Cardio
30min post WO treadmill

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



Thechickenpound
10%off discount at checkout: sgentz10

4/15/2025
Weight 191.7lbs
Food-?
Meal1- 4whole eggs/1 slice no fat cheese/6 slices turkey bacon
Meal2- Chipotle bowl
Meal3- 1/2 chicken/rice/veg soup

RP Hypertrophy 5 week/4 day split
Cable curl-90x15x3sets
Rope extension-70x15x3sets
BB curl-50x15x3sets
Reverse EZ bar curl-40x15x3sets
Alternating DB curl-25x12x3sets-Don’t know why but these where very hard today.
Tricep extension machine-90x15x3sets
Tricep pushdown machine-190x15x3sets
Preacher curls-50x12x3sets
Hanging leg raises-15x3sets

Cardio
30min post WO treadmill

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
The gym that bought out my gym has a new location close to my work. Will be checking it out tomorrow. They have Atlantis, Olicrom, Eleiko and Panatta equipment. See how it goes. If not too busy may do a perm switch to that location.



Thechickenpound
10%off discount at checkout: sgentz10

3 days out the gate, post some gym pics of the new place will be interesting. @s.gentz

 

[s.gentz]

3 days out the gate, post some gym pics of the new place will be interesting. @s.gentz

I’ll grab some tomorrow if I go there.

 

[s.gentz]

4/16/2025
Weight 191.4lbs
Food-2384cals/223P/172C/82F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4- 8oz turkey meatballs/1 package ramen noodles

RP Hypertrophy 5 week/4 day split
Lying leg curls-120x15x4sets
Leg extensions-160x15x4sets
Glute kicks-130x15x3sets
Seated calves-90x15x3sets

Cardio
30min post WO treadmill

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 gym was so packed with kids I walked in aright back out and drove 20min back to the normal gym. I’ll either be staying there or there may be 1 other worth trying until my gym moves which prob won’t be for at least a year.



Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

4/16/2025
Weight 191.4lbs
Food-2384cals/22P/172C/82F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Chipotle bowl
Meal3-Shake post WO
Meal4- 8oz turkey meatballs/1 package ramen noodles

RP Hypertrophy 5 week/4 day split
Lying leg curls-120x15x4sets
Leg extensions-160x15x4sets
Glute kicks-130x15x3sets
Seated calves-90x15x3sets

Cardio
30min post WO treadmill

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 gym was so packed with kids I walked in aright back out and drove 20min back to the normal gym. I’ll either be staying there or there may be 1 other worth trying until my gym moves which prob won’t be for at least a year.

Packed with kids is a shame, I hate gyms like that. I think protein was 220 right? not 22

 

[s.gentz]

Packed with kids is a shame, I hate gyms like that. I think protein was 220 right? not 22

223 yeah. Fd that up.
That gym looked like a college party. Not my scene.

 

[Npcclassicphysique champ]

223 yeah. Fd that up.
That gym looked like a college party. Not my scene.

those not real bodybuilding gyms bro damn straight

 

[s.gentz]

4/17/2025
Weight 193lbs
Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Steak and eggs w/ toast and home fries
Meal5- 8oz Apple and goat cheese salad/10 chicken wings

RP Hypertrophy 5 week/4 day split
Cable curls
Rope extensions
BB curls
Reverse EZ bar curls
Arsenal tricep pushdown
Single arm preacher DB curls
Incline skull crushers
Ab Machine

Cardio
20min post WO treadmill

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
Bonus arm day.
Opened up camp for the year. Pics to come.


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

 

[LevButlerov]

4/17/2025
Weight 193lbs
Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Steak and eggs w/ toast and home fries
Meal5- 8oz Apple and goat cheese salad/10 chicken wings

RP Hypertrophy 5 week/4 day split
Cable curls
Rope extensions
BB curls
Reverse EZ bar curls
Arsenal tricep pushdown
Single arm preacher DB curls
Incline skull crushers
Ab Machine

Cardio
20min post WO treadmill

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
Bonus arm day.
Opened up camp for the year. Pics to come.

10%off discount at checkout: sgentz10

Again steady days, you feel the cardio is on point?

 

[s.gentz]

Again steady days, you feel the cardio is on point?

Cardio feels fine. Pretty much 20min at least year round so I’m used to it.
Been throwing in a couple 30 min cardio’s lately.

 

[LevButlerov]

Cardio feels fine. Pretty much 20min at least year round so I’m used to it.
Been throwing in a couple 30 min cardio’s lately.

I think you can go up 30-40min easy

 

[s.gentz]

I think you can go up 30-40min easy

No time man. 30 is all I’ll be doing. Prolly gonna be back on the bike once the weather get me a bit better. Got a gravel ride with my wife in June.

 

[LevButlerov]

No time man. 30 is all I’ll be doing. Prolly gonna be back on the bike once the weather get me a bit better. Got a gravel ride with my wife in June.

getting back on the bike is perfect, good weather ahead. @s.gentz

 

[stevesmi]

4/17/2025
Weight 193lbs
Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Steak and eggs w/ toast and home fries
Meal5- 8oz Apple and goat cheese salad/10 chicken wings

RP Hypertrophy 5 week/4 day split
Cable curls
Rope extensions
BB curls
Reverse EZ bar curls
Arsenal tricep pushdown
Single arm preacher DB curls
Incline skull crushers
Ab Machine

Cardio
20min post WO treadmill

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
Bonus arm day.
Opened up camp for the year. Pics to come.


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz Great update on this. I like how you list out your supplements that you're taking. This is a fantastic list and it makes sure that you keep your organs very healthy, especially your heart.

 

[BodyMonster34]

4/17/2025
Weight 193lbs
Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Steak and eggs w/ toast and home fries
Meal5- 8oz Apple and goat cheese salad/10 chicken wings

RP Hypertrophy 5 week/4 day split
Cable curls
Rope extensions
BB curls
Reverse EZ bar curls
Arsenal tricep pushdown
Single arm preacher DB curls
Incline skull crushers
Ab Machine

Cardio
20min post WO treadmill

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
Bonus arm day.
Opened up camp for the year. Pics to come.


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz bro sgentz you the godfather of evo with this update. good to see. what camp you opening up? camp for kids?

 

[Noah Wixx]

Ive been kicking cardio into high gear getting ready to cut and on the path, 30 minutes sounds alot nicer right now than 60

 

[Mobster]

Camp? You run one?

 

[s.gentz]

@s.gentz bro sgentz you the godfather of evo with this update. good to see. what camp you opening up? camp for kids?

Camp? You run one?

No we have property in the finger lakes area if NY. This ie our first time out there this year to get things opened up.

 

[ceo]

4/17/2025
Weight 193lbs
Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Steak and eggs w/ toast and home fries
Meal5- 8oz Apple and goat cheese salad/10 chicken wings

RP Hypertrophy 5 week/4 day split
Cable curls
Rope extensions
BB curls
Reverse EZ bar curls
Arsenal tricep pushdown
Single arm preacher DB curls
Incline skull crushers
Ab Machine

Cardio
20min post WO treadmill

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
Bonus arm day.
Opened up camp for the year. Pics to come.


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz bros nice job on this. i like the bonus arm day that you can never go wrong.
eggs looking solid, glad you are able to get in solid protein as always and keeping diet strong

 

[ROIDDERS]

4/17/2025
Weight 193lbs
Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Steak and eggs w/ toast and home fries
Meal5- 8oz Apple and goat cheese salad/10 chicken wings

RP Hypertrophy 5 week/4 day split
Cable curls
Rope extensions
BB curls
Reverse EZ bar curls
Arsenal tricep pushdown
Single arm preacher DB curls
Incline skull crushers
Ab Machine

Cardio
20min post WO treadmill

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
Bonus arm day.
Opened up camp for the year. Pics to come.


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz
my man sgentz you are doing great!
Very nice variations through these workouts and I like how you're spreading them around.
That's the way it should be done.

 

[BodyMonster34]

No we have property in the finger lakes area if NY. This ie our first time out there this year to get things opened up.
View attachment 87041

@s.gentz bro why they call it finger lakes? sounds weird.

 

[Ulter]

4/17/2025
Weight 193lbs
Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Steak and eggs w/ toast and home fries
Meal5- 8oz Apple and goat cheese salad/10 chicken wings

RP Hypertrophy 5 week/4 day split
Cable curls
Rope extensions
BB curls
Reverse EZ bar curls
Arsenal tricep pushdown
Single arm preacher DB curls
Incline skull crushers
Ab Machine

Cardio
20min post WO treadmill

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
Bonus arm day.
Opened up camp for the year. Pics to come.


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz A great consistency to your workouts and your nutrition.
I'm really proud of you, man. You are a true leader on this forum.
the EVO family loves you

 

[s.gentz]

@s.gentz bro why they call it finger lakes? sounds weird.

Cause they look like fingers from above

 

[2Thick]

4/17/2025
Weight 193lbs
Food-?
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices ezekiel toast
Meal2- Steak and eggs w/ toast and home fries
Meal5- 8oz Apple and goat cheese salad/10 chicken wings

RP Hypertrophy 5 week/4 day split
Cable curls
Rope extensions
BB curls
Reverse EZ bar curls
Arsenal tricep pushdown
Single arm preacher DB curls
Incline skull crushers
Ab Machine

Cardio
20min post WO treadmill

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
Bonus arm day.
Opened up camp for the year. Pics to come.


200×200 23 KB

Thechickenpound
10%off discount at checkout: sgentz10

@s.gentz A very nice training, my man, keep up the good work.
I love to see you kicking ass.

The protein is looking fantastic. And the training looks amazing as well.

 

[BodyMonster34]

Cause they look like fingers from above

View attachment 87069

@s.gentz bro you a wealth of knowledge dayum. i thought those were worms. you fish tthere? look like it could hold some nice catfish