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

[s.gentz]

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

Yeah it seems my body is handling it much better now. 6 months ago if i ate more than 1 steak in a 2 week period my digestion would get all messed up. Now all is good. I've had 2 1+ lb steaks in the last few days with no issues.
Wonder if the additional red meat will help on the low ferritin?

 

[2Thick]

that's really cool that you can barbecue even in the cold weather
it looks really beautiful and you even have Christmas trees in your yard wow

 

[e2]

I bet you hide your steroids in that Barn in the backyard corner
LOL or you might be hiding some bodies

 

[s.gentz]

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

I've been reverse searing my steaks lately. Best way to cook them. Especially if they are thicker. 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]

that's really cool that you can barbecue even in the cold weather
it looks really beautiful and you even have Christmas trees in your yard wow

It was brutal. Wind and snow. Was freezing!!!

 

[StevenDarwinMD]

APPROVED LOG

 

[s.gentz]

I bet you hide your steroids in that Barn in the backyard corner
LOL or you might be hiding some bodies

Nah to cold for gear out there. Only have the lawn mower, patio furniture and my wifes gardening stuff out there.

 

[s.gentz]

Meal 2
5oz flank Steak/200g butternut squash/1c green beans

 

[ceo]

bros you got a nice suburban yard, looks like a christmas card lol

 

[ROIDDERS]

low iron should be helped with some red meat IMO

 

[chesty]

never really tried flank steak, usually its really cheap

 

[Ulter]

potatoes and beans look good!

 

[s.gentz]

bros you got a nice suburban yard, looks like a christmas card lol

I wish it looked like a summer day instead!!! Getting tired of the cold!!!

 

[s.gentz]

low iron should be helped with some red meat IMO

My iron is ok but ferritin is low. Maybe from donating blood?

 

[s.gentz]

never really tried flank steak, usually its really cheap

It's really good. One of the leanest red meats. For lunches i cook it really rare and then when i reheat it's perfect!!!!
Cooked three of these yesterday!!

 

[s.gentz]

potatoes and beans look good!

Squash and beans. I keep the carbs lower in the morning. Most of my carbs are around training.

 

[s.gentz]

3/11/2024
Weight 203.4lbs
Food-2039cals/190c/225p/35f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash/1c green beans
Meal3- 5oz ground turkey/150g rice
Meal4- Shake-30g whey/30g oats/ 10g glutamine
Meal5- 5oz ground turkey/150g rice
Meal6- 1.5c mixed frozen barriers/1c non-fat greek yogurt

Heavy Chest/Shoulders
Slight decline DB press 70x8/75x8/85x8/85x8
Flat DB press 80x5/90x5/90x3/90x2 Ran outta steam on tjhis one. Very short breaks between sets
Slight Incline DB press 55x6x3sets
Pushups 2 sets x failure
Seated DB side laterals 17.5x12x3 sets
Arsenal shoulder press 50x12x3stes/90x12x1set Left shoulder is a little weak. Think it's mobility. Working on it,'
Rear delt destroyer set(DB swings) 1set/20lbsx60reps

Cardio
25min post WO treadmill

This will be my first full week on this John Meadows Reactive Pump program. Getting the weights dialed in for the programmed rep scheme this week and will start the plan proper next week.

 

[Masonic Bodybuilder]

Food looks awesome man. It is super cold where I live but I fire up the BBQ year round. Great way to cook lots of different meals.

 

[s.gentz]

Food looks awesome man. It is super cold where I live but I fire up the BBQ year round. Great way to cook lots of different meals.

Yeah I use the grill when I can. It’s on the weather side of the house so tough if it’s blowing snow but I have the griddle in the garage so I can use it anytime. Your in CA correct?

 

[LevButlerov]

Yeah I use the grill when I can. It’s on the weather side of the house so tough if it’s blowing snow but I have the griddle in the garage so I can use it anytime. Your in CA correct?

@s.gentz yea @Masonic Bodybuilder is from Canada, up cold

3/11/2024
Weight 203.4lbs
Food-2039cals/190c/225p/35f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash/1c green beans
Meal3- 5oz ground turkey/150g rice
Meal4- Shake-30g whey/30g oats/ 10g glutamine
Meal5- 5oz ground turkey/150g rice
Meal6- 1.5c mixed frozen barriers/1c non-fat greek yogurt

Heavy Chest/Shoulders
Slight decline DB press 70x8/75x8/85x8/85x8
Flat DB press 80x5/90x5/90x3/90x2 Ran outta steam on tjhis one. Very short breaks between sets
Slight Incline DB press 55x6x3sets
Pushups 2 sets x failure
Seated DB side laterals 17.5x12x3 sets
Arsenal shoulder press 50x12x3stes/90x12x1set Left shoulder is a little weak. Think it's mobility. Working on it,'
Rear delt destroyer set(DB swings) 1set/20lbsx60reps

Cardio
25min post WO treadmill

This will be my first full week on this John Meadows Reactive Pump program. Getting the weights dialed in for the programmed rep scheme this week and will start the plan proper next week.
View attachment 26232View attachment 26233

I saw earlier comments about you going to 50 grams of fiber, are you considering it?

and meals SUPER NICE , clean prep! thank you for the share

It's really good. One of the leanest red meats. For lunches i cook it really rare and then when i reheat it's perfect!!!!
Cooked three of these yesterday!!
View attachment 26226

Rare steak for a BIG WIN! lots more amino acids in there live when Rare