S.gentz cycle/training/ log

[s.gentz]

9/28/2022

Weight 194.7

Food 2507 cals
Meal1-1 cup egg beaters/1 whole egg/4 slices Ezekiel toast
Meal2-2 cups rice/6oz chicken breast
Meal3-2 cups rice/6oz chicken breast
Meal4- Protein shake
Meal5-French toast-6 slices Ezekiel bread/1 whole egg/1 cup egg beaters/no calorie syrup/blueberries
Meal6- Protein shake

Training
Morning cardio 15min treadmill
Back
straight arm push downs 4x15
Close grip low cable row 4x15
Superset-wide grip pull down/narrow grip front pull down 4x15each
Iso lateral pull down 3x15/1x12 dropset x20rep
Cardio 15min incline treadmill

 

[Npcclassicphysique champ]

9/28/2022

Weight 194.7

Food 2507 cals
Meal1-1 cup egg beaters/1 whole egg/4 slices Ezekiel toast
Meal2-2 cups rice/6oz chicken breast
Meal3-2 cups rice/6oz chicken breast
Meal4- Protein shake
Meal5-French toast-6 slices Ezekiel bread/1 whole egg/1 cup egg beaters/no calorie syrup/blueberries
Meal6- Protein shake

Training
Morning cardio 15min treadmill
Back
straight arm push downs 4x15
Close grip low cable row 4x15
Superset-wide grip pull down/narrow grip front pull down 4x15each
Iso lateral pull down 3x15/1x12 dropset x20rep
Cardio 15min incline treadmill

your diet is good but seems to lack fats big time

you need to add healthy fats like fish oil, nuts etc

 

[s.gentz]

your diet is good but seems to lack fats big time

you need to add healthy fats like fish oil, nuts etc

I'm currently getting 35-40g of fat daily through the foods I'm eating. I get a little more from from macadamia oil that I add to my rice in some meals and some nut butters. I typically don't track these items when bulking but agreed I could use more. How many grams per day of fat do you recommend? I'm at 15% or so percent of my calories coming from fat.

 

[s.gentz]

9/29/2022

Weight 196.4

Food 2532 cals
Meal1-1 cup egg beaters/1 whole egg/4 slices Ezekiel toast
Meal2-2 cups rice/6oz chicken breast
Meal3-2 cups rice/6oz chicken breast
Meal4- quest bar
Meal5-100g oatmeal/1 apple/protein shake
Meal6- Protein shake

Training
Triceps
rope pulldown 4x15
cross cable pulldown 5x15
reverse grip single arm pushdown 4x15
reverse grip flat bar pushdown 4x15

 

[JasonPriest]

you certainly like rice and chicken. i do too

 

[s.gentz]

you certainly like rice and chicken. i do too

It's easy. No thinking. There is a local gym that does some meal prep. I've been getting my chicken from them and some meals for the wife. Super tasty and no shitty ingredients. I usually eat the same thing for a few weeks then switch it up a bit. I'll prob switch to lean beef and brown rice noodles with a bit of sauce in another week or so. Once I need more cals i'll change to more calorie dense foods instead of more volume. Maybe even hit five guys a bit!!!!

 

[Npcclassicphysique champ]

9/29/2022

Weight 196.4

Food 2532 cals
Meal1-1 cup egg beaters/1 whole egg/4 slices Ezekiel toast
Meal2-2 cups rice/6oz chicken breast
Meal3-2 cups rice/6oz chicken breast
Meal4- quest bar
Meal5-100g oatmeal/1 apple/protein shake
Meal6- Protein shake

Training
Triceps
rope pulldown 4x15
cross cable pulldown 5x15
reverse grip single arm pushdown 4x15
reverse grip flat bar pushdown 4x15

Lets get your fats up, get some nuts and flaxseed and fish oil

 

[s.gentz]

Lets get your fats up, get some nuts and flaxseed and fish oil

Where do you think my fats should be? Around 30% of my caloric intake?

 

[JasonPriest]

It's easy. No thinking. There is a local gym that does some meal prep. I've been getting my chicken from them and some meals for the wife. Super tasty and no shitty ingredients. I usually eat the same thing for a few weeks then switch it up a bit. I'll prob switch to lean beef and brown rice noodles with a bit of sauce in another week or so. Once I need more cals i'll change to more calorie dense foods instead of more volume. Maybe even hit five guys a bit!!!!

Yeah true…

 

[s.gentz]

9/30/2022

Weight 194
Going the wrong way. adding in some cals/fats

Food 3065 cals
Meal1- 3 whole egg/4 slices Ezekiel toast/ 1 serving peanut butter
Meal2- quest bar
Meal3- Panera cobb salad/2 baguettes
Meal4- Protein shake/1 flour tortilla w/ peanut butter
Meal5- Roast Beef sandwich
Meal6- Protein shake

Training
Morning cardio 15min treadmill
Legs-Little bit of knee pain last couple days so taking it a bit easy today.
Single leg extensions- 5x25
Double leg extensions- 5x20
Seated calf raises- 6x25
Single leg seated curls- 5x15
Double leg seated curls- 5x15
Cardio 15min incline treadmill

Notes
Will drop cardio to either 15min x 1 daily 0r 2x 15min 3 times per week.
No training tomorrow unless you count splitting wood.
Diet will be off plan but not shit.

 

[Eddie Haskell]

9/30/2022

Weight 194
Going the wrong way. adding in some cals/fats

Food 3065 cals
Meal1- 3 whole egg/4 slices Ezekiel toast/ 1 serving peanut butter
Meal2- quest bar
Meal3- Panera cobb salad/2 baguettes
Meal4- Protein shake/1 flour tortilla w/ peanut butter
Meal5- Roast Beef sandwich
Meal6- Protein shake

Training
Morning cardio 15min treadmill
Legs-Little bit of knee pain last couple days so taking it a bit easy today.
Single leg extensions- 5x25
Double leg extensions- 5x20
Seated calf raises- 6x25
Single leg seated curls- 5x15
Double leg seated curls- 5x15
Cardio 15min incline treadmill

Notes
Will drop cardio to either 15min x 1 daily 0r 2x 15min 3 times per week.
No training tomorrow unless you count splitting wood.
Diet will be off plan but not shit.

I would keep cardio going at least 30min/day its a must

 

[Tazz]

Solid session bro!

 

[Richardbrown]

Great Cycle man! Keep it up.

 

[s.gentz]

10/1-10/2 weekend update

10/1

No training

Food
Meal1-2 bagels with peanut butter/shake
Meal2-Apple pancakes/no sugar syrup
Meal3-Cheesburger/fries/soup
Meal4-2 bowls rice crispies

10/2

Training- Weak parts
rear delt fly
Single arm cable curl
Single arm tricep extension
SS single arm preacher curl/overhand bicep curl
15 min cardio incline treadmill

Food
Meal1-2 bagels with butter/cream cheese
Meal2-1/2 cinnamon muffin
Meal3-6oz chicken/2 cups rice/macadamia nut oil
Meal4-6oz chicken/3 cups egg noodles
Meal5-Black raspberry frozen yogurt
Meal6-English muffin with peanut butter

 

[s.gentz]

10/3/2022

Weight 199.8Anticipate being a bit lighter tomorrow. Higher food over the weekend. A little watery today.

Food 2704 calsAdded in some more fats. Around 70g/day now
Meal1-100g oatmeal/Shake
Meal2-2 cups rice/6oz chicken breast
Meal3-2 cups rice/6oz chicken breast
Meal4- Peanut butter
Meal5-Bagel/4 whole eggs
Meal6- Protein shake

Training
Morning cardio 15min treadmill
Chest
Light flat bench 4x15
Incline machine press w/chains for Bodymonster 4x15
Low cable fly 4x15
Plate raise 4x15
Flat bench fly 4x15
Pushups 4x15
Whole workout was circuit today and lighter weight. Shoulder has a little pain. Hitting it with BP157 and TB500 for next couple days. Hopefully will get better or off to the doctor.
I'll start posting pics once a week or so.

 

[s.gentz]

10/4/2022

Weight 197.8

Food 2850cals 244p/70f/359c
Meal1-4 slices spelt bread/4 eggs
Snack-Quest bar
Meal2-2 cups rice/6oz chicken breast
Meal3-2 cups rice/6oz chicken breast
Meal4- Peanut butter
Meal5-5 slices spelt bread/1 cup egg beaters/.5 avocado
Meal6- Protein shake

Training
Morning cardio 15min treadmill
Arms
machine single arm curls 5x15
superset single arm dumbbell preacher/overhand ez bar curl 4x15each
ez bar bicep curls 4x12
rope hammer curl 5x15
15 min cardio

Something is definitely going on with the shoulder. Hopefully just a strain. Can't get into doc until 10/17. 1000mcg tb500/bpc157 yesterday and 500mcg each today. Will keep this up for a week and reassess.

 

[stevesmi]

nice update here

 

[Npcclassicphysique champ]

10/4/2022

Weight 197.8

Food 2850cals 244p/70f/359c
Meal1-4 slices spelt bread/4 eggs
Snack-Quest bar
Meal2-2 cups rice/6oz chicken breast
Meal3-2 cups rice/6oz chicken breast
Meal4- Peanut butter
Meal5-5 slices spelt bread/1 cup egg beaters/.5 avocado
Meal6- Protein shake

Training
Morning cardio 15min treadmill
Arms
machine single arm curls 5x15
superset single arm dumbbell preacher/overhand ez bar curl 4x15each
ez bar bicep curls 4x12
rope hammer curl 5x15
15 min cardio

Something is definitely going on with the shoulder. Hopefully just a strain. Can't get into doc until 10/17. 1000mcg tb500/bpc157 yesterday and 500mcg each today. Will keep this up for a week and reassess.

I like your diet but careful with shoulder

add some fish oil imo

and add more fats if you can

 

[BodyMonster34]

bro fresh eggs yum

 

[ceo]

bros go lower body and hit it hard