Veteran Log S.gentz 2024-2025 Build Log

[s.gentz]

12/3/2024
Weight 213.4lbs
Food-2712calc/284P/254C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice/kimchi
Meal3-Shake
Meal4-4oz chicken thighs/200g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Deload week
BB RDL-185x10x3sets
Arenal sqaut-450x5x2sets
Arsenal standing calves-200x30x2sets

Cardio
20min 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
Nothing spectacular to report today. Just did the easy prescribed work.

 

[Npcclassicphysique champ]

12/3/2024
Weight 213.4lbs
Food-2548calc/264P/248C/57F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice/kimchi
Meal3-Shake
Meal4-4oz chicken thighs/200g rice/kimchi
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Deload week
BB RDL-185x10x3sets
Arenal sqaut-450x5x2sets
Arsenal standing calves-200x30x2sets

Cardio
20min 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
Nothing spectacular to report today. Just did the easy prescribed work.

steady as it goes bro very smooth day on the food , but no matter what I'd still bump the fats @s.gentz

 

[s.gentz]

steady as it goes bro very smooth day on the food , but no matter what I'd still bump the fats @s.gentz

My macros were actually off. I didn't have my meal7 yesterday as I ran out of turkey so i just had a shake. Forgot to adjust the macros for today. Guess i became too complacent eating the same things every day. Fixed the macros for today.
So now 66g fat plus the 12g fish oil daily.
Food-2712calc/284P/254C/66F

 

[Npcclassicphysique champ]

My macros were actually off. I didn't have my meal7 yesterday as I ran out of turkey so i just had a shake. Forgot to adjust the macros for today. Guess i became too complacent eating the same things every day. Fixed the macros for today.
So now 66g fat plus the 12g fish oil daily.
Food-2712calc/284P/254C/66F

ah fats up natty there and protein up bro sweet

 

[stevesmi]

I'm gonna have to try chicken thighs they are so cheap

 

[RoidRage69]

I'm gonna have to try chicken thighs they are so cheap

Chicken thighs always my favorite part of the chicken. So tender and juicy.

 

[s.gentz]

Chicken thighs always my favorite part of the chicken. So tender and juicy.

Yessir. Breasts are only eaten when they are needed.

 

[Mobster]

Super brief workout

 

[s.gentz]

Super brief workout

Whole week will be like this. Full deload to prepare to hit the next 6 week block.
This is a great time for form check.

 

[Wootoom]

you really love those eggs
and the ezekial bread sounds good too!

 

[Vadim Fedorov]

nice job on the treadmill work
any little cardio goes a long way

 

[2Thick]

you're certainly getting in a boatload of protein every day
good job on that

 

[e2]

wow sgentz you are strong as hell
3 plates on the bench is awesome!

 

[Ulter]

very few people can do 3 plates on any lift
so that is impressive keep it going!

 

[chesty]

nice to see you're still hitting personal records
definitely smart to back off and now you can work your way back up

 

[ROIDDERS]

pretty soon you'll be doing three plates for reps
will be easy for you you're getting strong as hell

 

[ceo]

bros I really love your supplement list
really cool to see tudca and n2guard in there my favorites

 

[Noah Wixx]

7lbs is definitely a nice net gain

 

[s.gentz]

7lbs is definitely a nice net gain

Hoping to go 12 more weeks if i can keep from getting too fat. That will give me 2 solid 5 week training blocks and 2 deloads.

 

[s.gentz]

12/4/2024
Weight 212.7lbs
Food-2712calc/284P/254C/66F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice
Meal3-Shake
Meal4-4oz chicken thighs/200g rice
Meal5-Shake post WO
Meal6-1/2c egg white/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast
Meal7-8oz turkey/60g avocado

RP Hypertrophy 6 week build
Deload week
Lat pull-140x15x2sets
Narrow lat pull-130x15x2sets
EZ bar curl-60x15x2sets
Prime cable curl-50x15x3sets

Cardio
20min 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
Another day of deload. Good bicep pump today. All lat work super slow.