Approved Log S.Gentz contest prep log

[s.gentz]

S.Gentz contest prep log sponsored by Domestic Supply

This log will detail my contest prep from 14 weeks out to the show on April 8th 2023.
Will compete in novice/masters over 40/open middle weight

Current weight 211.1lbs/Goal stage weight 178lbs or under.
Finishing up my current cycle of test/EQ next week.

Contest prep cycle:
350mg/wk test P 10 weeks out thru show
350mg/wk Tren A 10 weeks out thru show
50mg/day anavar 8 weeks out thru show
50mg/day winstrol 8 weeks out thru show
3iu HGH daily pre morning fasted cardio
Cardarine 20mg/day 10 weeks out thru show
Organ protection of course
AI as needed

Contest prep diet:
Starting macros 2900cals/175C/75F/400P will adjust as I go. Trainer wants me to drop carbs to 0 at 12 weeks out and keep protein up and adjust fats as needed for calorie goals.

Current workout split-This may change as we go along if I have trouble recovering. Will also be focusing more on mind/muscle connection instead of heavy weight. Will still go as heavy as I can though.
Monday-off/abs
Tuesday-Biceps/hip abductors/abs
Wednesday-Chest
Thursday-Triceps/Hip adductors/abs
Friday-Back
Saturday-Shoulders/lagging parts(prob Biceps)abs
Sunday-Legs

Current Physique at 211.1lbs


Looking forward to feedback from the bros and any guidance you can give.

- - - Updated - - -

1/4/2023 14 weeks out

Weight 211.1

Food 2900kals/178c/71f/409p
Meal1 1bsp peanut butter/2 cheese sticks/8oz sliced turkey breast/mustard
Meal2 shake
Meal3 Pre WO Meal 2 whole eggs/100g oatmeal/10 blueberries
Meal4 shake post WO
Meal5 8oz chicken breast/250g sweet potato/dried cranberries
Meal6 Shake

Training
Cardio 20min treadmill
Chest
Circuit workout
flat bench press 3x15/1x2 plus forced reps to 15
Incline press machine 4x15
Low incline dumbbell flys 4x15
Dips 4x15
plate raise 4x15
Pushups 4x15
Cardio 15min treadmill

 

[Eddie Haskell]

sgentz finally we see you contest prep, I am looking forward to seeing you getting ripped

 

[JasonPriest]

wow this is gonna be an awesome prep

 

[BodyMonster34]

This log will detail my contest prep from 14 weeks out to the show on April 8th 2023.
Will compete in novice/masters over 40/open middle weight

Current weight 211.1lbs/Goal stage weight 178lbs or under.
Finishing up my current cycle of test/EQ next week.

Contest prep cycle:
350mg/wk test P 10 weeks out thru show
350mg/wk Tren A 10 weeks out thru show
50mg/day anavar 8 weeks out thru show
50mg/day winstrol 8 weeks out thru show
3iu HGH daily pre morning fasted cardio
Cardarine 20mg/day 10 weeks out thru show
Organ protection of course
AI as needed

Contest prep diet:
Starting macros 2900cals/175C/75F/400P will adjust as I go. Trainer wants me to drop carbs to 0 at 12 weeks out and keep protein up and adjust fats as needed for calorie goals.

Current workout split-This may change as we go along if I have trouble recovering. Will also be focusing more on mind/muscle connection instead of heavy weight. Will still go as heavy as I can though.
Monday-off/abs
Tuesday-Biceps/hip abductors/abs
Wednesday-Chest
Thursday-Triceps/Hip adductors/abs
Friday-Back
Saturday-Shoulders/lagging parts(prob Biceps)abs
Sunday-Legs

Current Physique at 211.1lbs
View attachment 14429View attachment 14430

Looking forward to feedback from the bros and any guidance you can give.

- - - Updated - - -

1/4/2023 14 weeks out

Weight 211.1

Food 2900kals/178c/71f/409p
Meal1 1bsp peanut butter/2 cheese sticks/8oz sliced turkey breast/mustard
Meal2 shake
Meal3 Pre WO Meal 2 whole eggs/100g oatmeal/10 blueberries
Meal4 shake post WO
Meal5 8oz chicken breast/250g sweet potato/dried cranberries
Meal6 Shake

Training
Cardio 20min treadmill
Chest
Circuit workout
flat bench press 3x15/1x2 plus forced reps to 15
Incline press machine 4x15
Low incline dumbbell flys 4x15
Dips 4x15
plate raise 4x15
Pushups 4x15
Cardio 15min treadmill

bro sg yo a stud

 

[s.gentz]

bro sg yo a stud

Is that an invite down to the ranch????

 

[ceo]

bros good to see this yes

 

[ROIDDERS]

finally you doing the show YES!

 

[Quadsweep]

you are perfect, this is the right way to get stage ready I'm supporting you big time

 

[Ulter]

YES! you are doing it, contest shape

 

[e2]

one of the biggest protein players on EVo and now contest nice

 

[2Thick]

hella positive to see this log go up finally

 

[Vadim Fedorov]

i believe in you dont stop

 

[MONSTRO]

with your shape you can be stage ready in 12 weeks
I'm a pro so I know, keep this log updated detailed

 

[StevenDarwinMD]

APPROVED LOG

 

[Mobster]

No carbs now??

 

[stevesmi]

nice man i am proud of you

 

[s.gentz]

No carbs now??

I'm eating carbs at the moment but only around training for the next two weeks. After that we will drop to almost nothing aside from maybe some intraworkout if I need it or maybe a refeed. My trainer is a former competitive BB and this is his way so going along for my first prep to see how the body reacts. This is very much a learning experience so things may change as we go. Of course any advice or recommendations are always welcome.

 

[Mobster]

I'm eating carbs at the moment but only around training for the next two weeks. After that we will drop to almost nothing aside from maybe some intraworkout if I need it or maybe a refeed. My trainer is a former competitive BB and this is his way so going along for my first prep to see how the body reacts. This is very much a learning experience so things may change as we go. Of course any advice or recommendations are always welcome.

Makes sense. Better now than in the last few days. I've even said this is what I recommend in terms of knowing ahead of time

 

[s.gentz]

Makes sense. Better now than in the last few days. I've even said this is what I recommend in terms of knowing ahead of time

Yeah this way it gives me a couple weeks to drop carbs then time to settle in before it gets hard and we should know if we have to make changes well before. Would rather come in a little early and feed into the show than struggle to make weight and possibly be stuck in light/heavy with bigger guys.

 

[Tiger Salman Khan]

Great log dude.....