Veteran Log S.gentz 2024-2025 Build Log

[LevButlerov]

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.

@s.gentz I like seeing you deload with higher protein, helps that recovery. Checking your posts you said you're drinking bone broth, is that in the food above?

 

[s.gentz]

@s.gentz I like seeing you deload with higher protein, helps that recovery. Checking your posts you said you're drinking bone broth, is that in the food above?

I just drink it when i want something warm at night. Not really a planned thing. I also simmer my beef in it when cooking that for meals.

 

[LevButlerov]

I just drink it when i want something warm at night. Not really a planned thing. I also simmer my beef in it when cooking that for meals.

Bone broth great for a deload, helps the recovery, hence I would add it to your deload.

 

[Noah Wixx]

Nothing wrong with just sticking to the plan and keeping it more streamlined

 

[RoySimpson]

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.

@s.gentz Awesome log right here!

 

[ballin2504]

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.

Nice update

 

[s.gentz]

12/5/2024
Weight 212.4lbs
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
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
Incline smith press-185x12x2sets
HS converging press-180x12x3sets
JM press-90x15x2sets
Cross cable tricep extension-20x15x2sets
Face pulls-40x15x3sets
Cable curls-30x15x2sets

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.

 

[LevButlerov]

12/5/2024
Weight 212.4lbs
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
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
Incline smith press-185x12x2sets
HS converging press-180x12x3sets
JM press-90x15x2sets
Cross cable tricep extension-20x15x2sets
Face pulls-40x15x3sets
Cable curls-30x15x2sets

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.

Deload is on plan from what I see. Stay strong @s.gentz and keep protein high.

 

[Tiger Salman Khan]

12/5/2024
Weight 212.4lbs
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
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
Incline smith press-185x12x2sets
HS converging press-180x12x3sets
JM press-90x15x2sets
Cross cable tricep extension-20x15x2sets
Face pulls-40x15x3sets
Cable curls-30x15x2sets

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.

@s.gentz Good updates on the log........

 

[s.gentz]

12/6/2024
Weight 213.4lbs
Food-A lot!!!!
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice
Meal3-4oz chicken thighs/200g rice
Meal4-Pizza/wings/salad

Rest Day-No training

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


12/7/2024
Weight 212.2lbs
Food-2219cals/235P/164C/82F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 8oz sliced turkey/120g avocado/carrots/pickles
Meal3-8oz sliced turkey/120g avocado/carrots/pickles
Meal4-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5-8oz sliced turkey/60g avocado/carrots/pickles

Rest Day-No training

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
Shared some turkey and avocado with lucy!!!

 

[LevButlerov]

12/6/2024
Weight 213.4lbs
Food-A lot!!!!
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 4oz chicken thighs/200g rice
Meal3-4oz chicken thighs/200g rice
Meal4-Pizza/wings/salad

Rest Day-No training

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


12/7/2024
Weight 212.2lbs
Food-2219cals/235P/164C/82F
Meal1-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal2- 8oz sliced turkey/120g avocado/carrots/pickles
Meal3-8oz sliced turkey/120g avocado/carrots/pickles
Meal4-1/2c egg whites/2 whole eggs/4 slices Ezekiel toast/1 slice no fat cheese
Meal5-8oz sliced turkey/60g avocado/carrots/pickles

Rest Day-No training

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
Shared some turkey and avocado with lucy!!!

View attachment 64761
View attachment 64762

@s.gentz I like the big food day you posted but no pizza or wings pics? lol

and lucy is sooooo cute lol her eyes

 

[stevesmi]

I'm glad Lucy got some turkey looks really good

 

[s.gentz]

@s.gentz I like the big food day you posted but no pizza or wings pics? lol

and lucy is sooooo cute lol her eyes

Yeah she is such a sweet girl.

 

[Mobster]

Food looks healthy

 

[Austin316]

Are those cucumbers or pickles? They look really good.

 

[sambee38]

nice job sgentz! We are proud of you. Keep up the good work.

 

[BookerTNY]

Lucy knows how to look at you. Where you have to give her food.
How can you turn that beautiful dog down?

 

[Arabian]

Very healthy food, as always keep it up.
And I love your supplement list. the n2guard is perfect.

 

[Zyglamail]

Avocado is perfect because of its good quality omegas.
One of the best fat foods out there.

 

[Shrine]

Good job. Being honest about the pizza and wings.
It helps other people reading it know that a cheat meal once a week or once every 2 weeks is okay.