Veteran Log S.Gentz 2024 Offseason Lean Bulk Log

[s.gentz]

@s.gentz 12 grams of fish oil is good but overall fat intake you're not including the 12 grams in your 55 grams level macros? or are you? clarify
you would need around 100 grams of fat so you're short, agree with eddie here

and big arms pumps I LOVE them especially the bis

No the 12g of fish oil is not included in my daily fats from food.

 

[Npcclassicphysique champ]

No the 12g of fish oil is not included in my daily fats from food.

@s.gentz ah if we + that we an still go up a bit on the fats, up to 100grams as you change your macros around imo

 

[s.gentz]

@s.gentz ah if we + that we an still go up a bit on the fats, up to 100grams as you change your macros around imo

I’ll see how it fits in. Typically I do better a little lower unless Cala are super high. 80g is usually the top end for me. I’ll put the new diet together this weekend and run it by you.

 

[s.gentz]

@s.gentz ah if we + that we an still go up a bit on the fats, up to 100grams as you change your macros around imo

I'm thinking this is gonna roughly be my plan. I'll prob modify meal5 a bit so i get a little more variety but these will be the macros. It will be a 200cal drop for now

Food-2582Cals/225c/254p/72f +12g from fish oil
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 6oz chicken thigh/130g rice
Meal3- 6oz chicken thigh/130g rice
Meal4- Shake post WO-30g oatmeal/60g whey/15g glutamine
Meal5- 6oz chicken thigh/130g rice
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam

 

[Npcclassicphysique champ]

I'm thinking this is gonna roughly be my plan. I'll prob modify meal5 a bit so i get a little more variety but these will be the macros. It will be a 200cal drop for now

Food-2582Cals/225c/254p/72f +12g from fish oil
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 6oz chicken thigh/130g rice
Meal3- 6oz chicken thigh/130g rice
Meal4- Shake post WO-30g oatmeal/60g whey/15g glutamine
Meal5- 6oz chicken thigh/130g rice
Meal6- 70g greek yogurt/2 slices Ezekiel toast w/jam

@s.gentz great plan so far but a few changes.

meal 1 I would add another egg, 3 whole eggs.
Meal 2/3 steamed broccoli you can add 1 cup?
meal 4 unfortunately as much as I push high protein 60 grams of whey is not going to digest, cut that to 30 grams of whey
meal 5 add 1 cup of steamed veggies
between meal 5-6 add 30 grams whey with whole psyllium husk to slow digestion
meal 6 i would drop jam or sweets before bed, add veggies

 

[s.gentz]

@s.gentz great plan so far but a few changes.

meal 1 I would add another egg, 3 whole eggs.
Meal 2/3 steamed broccoli you can add 1 cup?
meal 4 unfortunately as much as I push high protein 60 grams of whey is not going to digest, cut that to 30 grams of whey
meal 5 add 1 cup of steamed veggies
between meal 5-6 add 30 grams whey with whole psyllium husk to slow digestion
meal 6 i would drop jam or sweets before bed, add veggies

When I said 60g of whey that was the total volume of the protein powder. It would actually be 46g of actual protein in the post wo shake.

 

[RoidRage69]

@s.gentz great plan so far but a few changes.

meal 1 I would add another egg, 3 whole eggs.
Meal 2/3 steamed broccoli you can add 1 cup?
meal 4 unfortunately as much as I push high protein 60 grams of whey is not going to digest, cut that to 30 grams of whey
meal 5 add 1 cup of steamed veggies
between meal 5-6 add 30 grams whey with whole psyllium husk to slow digestion
meal 6 i would drop jam or sweets before bed, add veggies

Could he change the whey to casein?

 

[s.gentz]

Could he change the whey to casein?

I actually do already drink my fiber between 5/6.

 

[ballin2504]

I like the new plan brother

 

[Npcclassicphysique champ]

When I said 60g of whey that was the total volume of the protein powder. It would actually be 46g of actual protein in the post wo shake.

@s.gentz that would still be too much, stick to around 30 grams PWO and 30 grams intra meal as suggested
how about the veggies?
you can cut psyllium to around 20 grams and add veggies

Could he change the whey to casein?

sure casein between meals but PWO whey is best for absorption IMO

I actually do already drink my fiber between 5/6.

you can stack protein deep on top for best and slowest absorption

 

[s.gentz]

6/22/2024
Weight 220.3 lbs.
Food-??
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal4- Steak sandwich

Back2- John Meadows High Evolutionary
All sets are work sets
HS high pull-170x10x3sets
Lat pull-160x12x3sets
Narrow grip stretch pull-140x12x3sets
Cable pullover-130x16x3sets
Prime cable curls-35x20x3sets

Cardio
15min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
This is Saturdays WO. It's also the last week of this back focused training block aside from next weeks deload. Then it's 4 weeks of chest focused work.
Also next week i will begin to diet i bit.

Pics
None today

 

[25homes]

Feel you Bru

 

[Npcclassicphysique champ]

6/22/2024
Weight 220.3 lbs.
Food-??
Meal1-1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal2- 4.8oz chicken thigh/130g rice
Meal3- 4.8oz chicken thigh/130g rice
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal4- Steak sandwich

Back2- John Meadows High Evolutionary
All sets are work sets
HS high pull-170x10x3sets
Lat pull-160x12x3sets
Narrow grip stretch pull-140x12x3sets
Cable pullover-130x16x3sets
Prime cable curls-35x20x3sets

Cardio
15min treadmill post WO

Supps/Meds
12g fish oil daily
30g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
Daily greens
15g glutamine post WO
3,000mg L-Carnitine pre-WO

Notes
This is Saturdays WO. It's also the last week of this back focused training block aside from next weeks deload. Then it's 4 weeks of chest focused work.
Also next week i will begin to diet i bit.

Pics
None today

@s.gentz we'll count it as cheat day? or something like that

deload a bit thats good, you got a cheat day coming?

 

[stevesmi]

another excellent update good information

 

[s.gentz]

@s.gentz we'll count it as cheat day? or something like that

deload a bit thats good, you got a cheat day coming?

Tonight was cheat night for sure. Didn’t eat that much during the day. Just two of my normal meal1 but went to some friends for dinner and they made little pizzas in their ooni. Was really good. Didn’t go crazy but we went out for ice cream after. Two scoops in a waffle cone!!! Destroyed it!!!
Back to the grind tomorrow. New diet begins.

 

[Mobster]

I'm a whole tub kinda guy

 

[Quadsweep]

Looking forward to seeing your new diet that's good

 

[BodyMonster34]

bro I want to see more red meat

 

[JasonPriest]

changing up your diet is smart especially when you've been so consistent

 

[Wootoom]

this is a really good one sgentz.
I want to see your new diet as well