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I just play the fiber by ear. Adjust up and down a little but that is my baseline.
Youre still doing psyllium husk right?
Yep. Not always 30g though. I taper it up and down a little bit as needed.
Awesome man. Those small adjustments to diet make the difference. And I know you know your body well.
Thats good you have it in there.
Nice work Bru
1/16/2025
Weight 208.9lbs
Food-2482cals/268P/231C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal-4Shake post WO
Meal5- 8oz chicken breast/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Cable pullover-15-x13x3sets
BB bent over row-185x9x3sets
HS single arm high row-140x10x3sets
BB curl-60x13x3sets
Reverse BB curl-40x15x3sets
Cable hammer curl-70x15x3sets
Cardio
20min incline tread 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 day today!
Weight 208.9lbs
Food-2482cals/268P/231C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal-4Shake post WO
Meal5- 8oz chicken breast/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Cable pullover-15-x13x3sets
BB bent over row-185x9x3sets
HS single arm high row-140x10x3sets
BB curl-60x13x3sets
Reverse BB curl-40x15x3sets
Cable hammer curl-70x15x3sets
Cardio
20min incline tread 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 day today!
@s.gentz food shifted a lot it seems, you're using meal prep still right bro? just checking back
solid training back bis
No meal prep this week. Just using chicken from The Chicken Pound to make meals.
yea as "prep" I guess i meant the chicken pound bro his meals are literally prep good clean food
That dog has the best hair lol
1/17/2025
Weight 207.9lbs
Food-2482cals/268P/231C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal-4Shake post WO
Meal5- 8oz chicken breast/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Seated row-120x12x3sets
Machine preacher curl-75x113x3sets
Single arm cable curl-25x12x3sets
Incline DB curl-20x15x2/25x13
DB skullcrusher-25x16x2sets
Cardio
20min incline tread 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
Good arm WO today. Diet feels dialed in again.
Weight 207.9lbs
Food-2482cals/268P/231C/50F
Meal1- 4 whole eggs/6 kodiak pancakes
Meal2- 4oz chicken breast/1c rice/1c green beans
Meal3- 4oz chicken breast/1c rice/1c broccoli
Meal-4Shake post WO
Meal5- 8oz chicken breast/120g egg noodles
RP Hypertrophy 6 week back/bicep focus
Seated row-120x12x3sets
Machine preacher curl-75x113x3sets
Single arm cable curl-25x12x3sets
Incline DB curl-20x15x2/25x13
DB skullcrusher-25x16x2sets
Cardio
20min incline tread 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
Good arm WO today. Diet feels dialed in again.
food is steady and you're dialed in fact bro but really you gotta get the fats up at least add 1 avocado and some more nuts it wont hurt your macros and will improve gains imo @s.gentz
@s.gentz Numbers are fantastic......
1/18/2025
Weight 207.9lbs
Food-? Free day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/
Meal2- 2 muffins pre WO
Meal3- Shake post WO
Meal- Huge turkey sandwich
Meal5- NY strip/Baked potato/Asparagus
RP Hypertrophy 6 week back/bicep focus
Cybex squat press-500x10x3sets
BB RDL-190x10x3sets
Arsenal leg extension-110x10x3sets
Arsenal standing calves-200x30x2sets
Cybex lying leg curls-130x9x3sets
Cardio
20min incline tread 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
Another brutal leg day in the books!!!
Pics
Weight 207.9lbs
Food-? Free day!!!
Meal1- 1/2c egg whites/2 whole eggs/1 slice no fat cheese/4 slices Ezekiel toast/
Meal2- 2 muffins pre WO
Meal3- Shake post WO
Meal- Huge turkey sandwich
Meal5- NY strip/Baked potato/Asparagus
RP Hypertrophy 6 week back/bicep focus
Cybex squat press-500x10x3sets
BB RDL-190x10x3sets
Arsenal leg extension-110x10x3sets
Arsenal standing calves-200x30x2sets
Cybex lying leg curls-130x9x3sets
Cardio
20min incline tread 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
Another brutal leg day in the books!!!
Pics
@s.gentz awesome log right here!
Your quads are night and day compared to when you started @s.gentz real results.
On the free day, add a protein shake with the muffins so you feel high protein about it lol I do that.
There’s no way I could have had a shake pre WORK with those muffins. I would have puked in the gym.Your quads are night and day compared to when you started @s.gentz real results.
On the free day, add a protein shake with the muffins so you feel high protein about it lol I do that.
Legs looking thick brother!! Muffins looking pretty good too
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