Approved Log S.Gentz Recomp/Cut Log 2023-2024

[s.gentz]

Well IGF-1 will definitely help you achieve this goal. I use it on lifting days only after workout before my post workout meal. I use 3iu gh 1 hour before lifting. I am also going to start using IGF-DES on my next 4 week IGF-1 stint. The most important thing to know about IGF-1 is to make sure and destroy as many muscle fibers as possible because it seeks out damaged muscle fibers first before going to organs and gut. I plan on putting on 30-35 lbs of lean gains in the next year.

Nice. I’ll be following!!!

 

[s.gentz]

no training today. Just relaxed.
Steak for dinner again tonight.

 

[Noah Wixx]

You look great man!

 

[s.gentz]

You look great man!

Thanks bro!!!

 

[Npcclassicphysique champ]

Albright, enough being lazy! I'll keep this log going until I start gaining again and then i'll start a new log.
Been slowly dieting since the beginning of December. Went from 223lbs to 198lbs on february 23rd. Lost virtually no streagth during the diet. Pretty much all lifts remained the same. Went on vacation for a week and didn't really hold back the eating but didn't eat shit either. Just a lot more carbs than i have been during the diet. When I returned from vacation on 3/2 i weighed in at 204lbs. Plan is to keep cutting at a slow pace until may then begin to grow again. Planning to compete in April 2025 if all goes well.

So currently this is where i'm at.
203.5lbs this morning.
Calories +/-2,000 225P/190C/35F
Meal1 1c egg whites/6 slices turkey bacon/2 slices Ezekiel toast with butter and jam
Meal2 5oz flank steak/200g butternut sqash/1c green beams
Meal3 5oc ground turkey/150g jasmine rice
Meal4 shake-1 sccop metabolic drive protien/30g oatmeal/almond mik
Meal5 5oz ground turkey/150g jasmine rice
Meal6 1c triple zero greek yogurt/1c frozen mixed berries/monk fruit sweetener/10g oats

Current protocol
250mg/wk test E
7 caps N2Guard
9g fish oil
"kidney stuff' kidney health protocol
75mcg T3
5mg Cialis


New training plan is a John Meadows Reactive pump Hypertrophy program. The plan goes in 2 week blocks before silght changes/adaptions are made. I'll update the split plan when it changes.

Monday-Heavy chest/shoulders
DB press slight decline
Flat DB press
Incline DB press
Ladder pushups to failure
Seated side laterals
Shoulder press machine
Lying rear delt destroyer-60 swing reps
Tuesday- Heavy Back
Meadows row
Barbell row
DB Pullover
Deadlift
Wednesday-Heavy legs
Lying leg curls
Squat
Escalating leg press
Leg extension
DB stiff leg deads
Standing calf raise
Thursday-chest/shoulder pump
Machine press/band over and backs
Pec dip/band over and backs
DB bent over side laterals
Band-spider crawls/over and backs
Friday-arms
SS rope push down/DB curl
SS Barbell curl/dip machine
SS Decline skull crusher/hammer curls
Saturday
Off or lagging body parts
Sunday
Off or lagging body parts

Cardio 25min daily M-F

This is a lower volume high intensity plan that was brutal this last week.

Current pic-204lbs- No pump, was just starting the WO.
I think dropping 8-10 more lbs will be a great start to a clean bulk. Last year after the show i hard a hard rebound and started the bulk dirty and it was too late once i cleaned it up. Just got a bit fluffy at 223lbs. This year will be different. Bulk cycle will be laid out once i'm closer to starting it.
View attachment 26016

@s.gentz thanks for sharing

diet is clean and i like your diet before too (similar) but again fats are low, you should add more omega 3 fats at least more caps, up to 14 grams per day (so maybe 14 caps if 1gr/cap)

how much fiber are you taking in? like psyllium

training on point would like more cardio
and btw you look AWESOME, you super strong again

 

[Npcclassicphysique champ]

no training today. Just relaxed.
Steak for dinner again tonight.
View attachment 26050
View attachment 26053

@s.gentz thats a perfect steak, nice color and always you doing it right with the grill

 

[Mobster]

A previous comment about the log said it's all the same - how will you gain weight if that's the case?

 

[s.gentz]

diet is clean and i like your diet before too (similar) but again fats are low, you should add more omega 3 fats at least more caps, up to 14 grams per day (so maybe 14 caps if 1gr/cap)

35-45g fats plus 9g omega daily you think is not enough in a diet/recomp phase?

how much fiber are you taking in? like psyllium

With this diet i get about 20g fiber through food. My digestion is good. You still think psyllium would add benefit?

training on point would like more cardio
and btw you look AWESOME, you super strong again

I'm really only doing cardio for heart health. If i need to increase fat burning i will def increase. That will be in a couple weeks. I waana make this a slow process so i don't get to my goal look to quickly and then i'll be tempted to start the bulk process/cycle before i've had a break.
TY for the compliment. I feel like i'm in a good spot right now.

 

[s.gentz]

@s.gentz thats a perfect steak, nice color and always you doing it right with the grill

Thanks. I've been reverse searing my steaks lately. Cook them off the heat oven-style till internal temp is 110f. Then i put them on high heat and keep flipping until it hits 130f. Take it off anf rest it for 10 min or so. The constant flipping(every minute or so) keps the meat from turning grey. It will stay uniform red on the inside. Give it a try.
You can also put it in the oven at 275f until it reaches 110f and then toss it on a pre heated(hot) cast iron pan to bring it to 125-130f. Same thing, keep flipping.

 

[s.gentz]

A previous comment about the log said it's all the same - how will you gain weight if that's the case?

I'm not sure what you are referring to. Can you give more context?

 

[Npcclassicphysique champ]

Thanks. I've been reverse searing my steaks lately. Cook them off the heat oven-style till internal temp is 110f. Then i put them on high heat and keep flipping until it hits 130f. Take it off anf rest it for 10 min or so. The constant flipping(every minute or so) keps the meat from turning grey. It will stay uniform red on the inside. Give it a try.
You can also put it in the oven at 275f until it reaches 110f and then toss it on a pre heated(hot) cast iron pan to bring it to 125-130f. Same thing, keep flipping.

@s.gentz I'm going to be propane grilling it so rare it goes

 

[Npcclassicphysique champ]

35-45g fats plus 9g omega daily you think is not enough in a diet/recomp phase?

With this diet i get about 20g fiber through food. My digestion is good. You still think psyllium would add benefit?

I'm really only doing cardio for heart health. If i need to increase fat burning i will def increase. That will be in a couple weeks. I waana make this a slow process so i don't get to my goal look to quickly and then i'll be tempted to start the bulk process/cycle before i've had a break.
TY for the compliment. I feel like i'm in a good spot right now.

@s.gentz I'm big on omega 3s I think they help you live longer and a few more caps wont hurt.

On the digestion, sure it's good but for your protein intake and digestion closer to 50 grams of fiber per day is better, try extra psyllium, not expensive and worth it.

I would be 100% doing cardio bro, you need it for health no matter what. And you look great, compared to when you started, you're beasting it.

 

[s.gentz]

@s.gentz I'm going to be propane grilling it so rare it goes

That show i do mine. Middle burners off and two side burners on. Keep steak in the middle off the heat just like an oven. When steak internal tamp hits 110f put on the high heat side burner and take off at 120f-125f for rare.

 

[s.gentz]

And you look great, compared to when you started, you're beasting it.

TY,
When i finished my last bulk in November i gave myself a long runway to drop fat and now down 20lbs from there and strength is still the same so no muscle lost!!!! I'm existed about this year!!

 

[stevesmi]

looking good man and I see that you're getting in some red meat this time

 

[Quadsweep]

Glad to see you back logging again
the steak looks amazing wow

 

[BodyMonster34]

bro looks good
real men eat red meat for sure

 

[JasonPriest]

you got to share some cooking secrets
that steak came out looking really perfect

 

[MONSTRO]

monstro is impressed with your yard
looks beautiful like a picture

 

[Vadim Fedorov]

is that an indoor patio with glass
or is that open outside?