Veteran Log S.gentz 2024-2025 Build Log

[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.