Veteran Log S.Gentz 2024 Offseason Lean Bulk Log

[Vadim Fedorov]

sounds like you had a hell of a cheat day
pizza and ice cream are good choices

 

[2Thick]

yeah the chicken thigh and rice was getting kind of boring anyway
nice to see you're going to start changing things up

 

[e2]

I like how you keep up with your cardio no matter what
that shows your commitment

 

[ceo]

Bros it will be fun to follow your progress
especially after a change of diet

 

[ROIDDERS]

highly recommend people pay close attention
sgentz is a model for consistency

 

[chesty]

more great updates
there is a reason you've been successful

 

[Ulter]

love to see the progress being made
it shows that you are committed

 

[s.gentz]

yeah the chicken thigh and rice was getting kind of boring anyway
nice to see you're going to start changing things up

WE are still doing the thighs and ri=ce for at least this week as I already have a bunch of meals prepped

 

[s.gentz]

6/24/2024
Weight 222.6 lbs.
Food-2265Cals/225c/226p/52f-If i get all meals in.
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
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal4- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal5- 70g greek yogurt/2 slices Ezekiel toast w/jam

Chest- John Meadows High Evolutionary
Deload Week
Pec Deck-110x10/130x15x3sets
DB flat press-80x8x2sets
Arsenal incline press-180x10x2sets
Prime cable fly-40x7x2sets
Pec dip-165x7x2sets
Reverse pec deck-120x20x3sets
Partial side lateral swings-20x15x2sets
Lying Y raise-15x10x2sets

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
Felt like shit all day. Had trouble sleeping last night. Prob the cheat meal and ice cream. Don't feel like eating today. Mels above are planned. I'm not sure if i'll get meal 5 in or not. This will be close to my diet for the next week or so until i finish up the meals I made. I may use the meal prep service at my gym for a few weeks.

Pics
None today

 

[RoidRage69]

Do you feel that sugar messes you up really bad? I eat ice cream every night. Also get 2-3 protein bars per day.

 

[Losiol]

Do you feel that sugar messes you up really bad? I eat ice cream every night. Also get 2-3 protein bars per day.

Damn I’d love to eat ice cream everday lol sugar fucks me up the next day feels like I'm
Hungover

 

[RoidRage69]

Damn I’d love to eat ice cream everday lol sugar fucks me up the next day feels like I'm
Hungover

When my cut starts I will cut my sugar in half with my homemade ice cream.

 

[s.gentz]

Do you feel that sugar messes you up really bad? I eat ice cream every night. Also get 2-3 protein bars per day.

I eat virtually no sugar at all. Just a little jam on my toast. So yes it could have been the sugar that messed with my sleep. Hopefully tonight will be all and I’ll be rested for tomorrow.
Not sure why my stomach is off today but again hopefully better in the morning.

 

[Npcclassicphysique champ]

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.

@s.gentz next time share the cheat day pics lol so we can think about the awesome food please

 

[Npcclassicphysique champ]

6/24/2024
Weight 222.6 lbs.
Food-2265Cals/225c/226p/52f-If i get all meals in.
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
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal4- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal5- 70g greek yogurt/2 slices Ezekiel toast w/jam

Chest- John Meadows High Evolutionary
Deload Week
Pec Deck-110x10/130x15x3sets
DB flat press-80x8x2sets
Arsenal incline press-180x10x2sets
Prime cable fly-40x7x2sets
Pec dip-165x7x2sets
Reverse pec deck-120x20x3sets
Partial side lateral swings-20x15x2sets
Lying Y raise-15x10x2sets

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
Felt like shit all day. Had trouble sleeping last night. Prob the cheat meal and ice cream. Don't feel like eating today. Mels above are planned. I'm not sure if i'll get meal 5 in or not. This will be close to my diet for the next week or so until i finish up the meals I made. I may use the meal prep service at my gym for a few weeks.

Pics
None today

@s.gentz sleeping and digestion issues happen a lot when you go high carbs
I get joint pain with junk food lol i know many others that do also bro

 

[s.gentz]

@s.gentz next time share the cheat day pics lol so we can think about the awesome food please

I didn't want to be rude and pull out my phone and start taking pics as i was eating at a friends house.
it was 90f+ outside so the ice cream was melting faster than i could eat it.

 

[Npcclassicphysique champ]

I didn't want to be rude and pull out my phone and start taking pics as i was eating at a friends house.
it was 90f+ outside so the ice cream was melting faster than i could eat it.

@s.gentz all good bro if possible get it, if not we'll use our imagination lol

 

[s.gentz]

6/25/2024
Weight 219.6 lbs.
Food-2505Cals/254c/229p/63f
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
Meal4-4.8oz sirloin/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal6 70g greek yogurt/2 slices Ezekiel toast w/jam

Back1- John Meadows High Evolutionary
Deload Week
Meadows Row-100x8x2sets
Seated cable row-160x12x2sets
Cable pullover-120x15x2sets
Arsenal single arm low row-180x12x2sets
Lying two arm DB row-50x12x2sets
Back hypers-25x15x2sets
Machine crunch-100x15x2sets

Cardio
20min 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
Still a little off today but able to get the food in at least. Felt good to go a little lighter. Cardio up to 20min starting today.

Pics
None today

 

[ballin2504]

Killer job man

 

[LevButlerov]

6/25/2024
Weight 219.6 lbs.
Food-2505Cals/254c/229p/63f
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
Meal4-4.8oz sirloin/130g rice
50g carb drink intra WO(not included in totals)
Shake post WO-40g oatmeal/30g whey/15g glutamine
Meal5- 1/2c egg whites/1 slice non fat cheese/2 whole eggs/2 slices Ezekiel toast
Meal6 70g greek yogurt/2 slices Ezekiel toast w/jam

Back1- John Meadows High Evolutionary
Deload Week
Meadows Row-100x8x2sets
Seated cable row-160x12x2sets
Cable pullover-120x15x2sets
Arsenal single arm low row-180x12x2sets
Lying two arm DB row-50x12x2sets
Back hypers-25x15x2sets
Machine crunch-100x15x2sets

Cardio
20min 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
Still a little off today but able to get the food in at least. Felt good to go a little lighter. Cardio up to 20min starting today.

Pics
None today

@s.gentz i noticed the show date is gone bro, EVO family waiting for you to get on stage
completely dropped plans now?

the off time today is the post-cheat day, happens to everyone