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Research Chemical SciencesUGFREAKeudomestic
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Approved Log S.Gentz Recomp/Cut Log 2023-2024

@s.gentz i think you can do well on this stage , just takes prep IMO
I guess we will see. A lot of these guys are shorter so they look much bigger.
i think i would kill that :) super nice
I'm not gonna lie, i had my share. Didn't like the scale this morning after the Easter feast but that's ok. I'll be back to normal weight in a couple days.
 
4/1/2024
Weight 205lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2093cals/197c/242p/31f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash
Meal3- 5oz chicken breast/8oz sweet potato
Meal4- Post WO shake + 9g glutamine
Meal5- 8oz tilapia/8oz sweet potato/2cups asian slaw
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 3 of 12
Chest/Shoulder-heavy

Decline DB Press-75x8/80x8/85x8/90x8
Flat DB Press-80x5/85x5/90x5/95x5/100x2
Incline DB press-60x6/65x6/65x3
Pushops-2x failure
DB side lateral-20x12x3sets
Arsenal Shoulder press-90x15x5sets
Delt destroyer set 1 x 60/30/15 swings- 5 breath break in between each.

Cardio
30min treadmill post WO

Supps/Meds
250mg/wk test E
12g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
Meloxicam 15mg daily
7 caps N2Guard daily
8 caps "Kidney stuff" daily
500mg Citrus Bergamot daily
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
Shoulder felt good today. Still weak on the press but i'll take it.
Haven't picked up the 100's in a while. They felt heavy!!

Pics
IMG_0388.jpeg

IMG_0392.jpeg

IMG_0393.jpeg
 
He won the class.
This dude took overall in the show.
View attachment 30206
@s.gentz he looks good and dry but clearly has some gyno going

4/1/2024
Weight 205lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2093cals/197c/242p/31f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash
Meal3- 5oz chicken breast/8oz sweet potato
Meal4- Post WO shake + 9g glutamine
Meal5- 8oz tilapia/8oz sweet potato/2cups asian slaw
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 3 of 12
Chest/Shoulder-heavy

Decline DB Press-75x8/80x8/85x8/90x8
Flat DB Press-80x5/85x5/90x5/95x5/100x2
Incline DB press-60x6/65x6/65x3
Pushops-2x failure
DB side lateral-20x12x3sets
Arsenal Shoulder press-90x15x5sets
Delt destroyer set 1 x 60/30/15 swings- 5 breath break in between each.

Cardio
30min treadmill post WO

Supps/Meds
250mg/wk test E
12g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
Meloxicam 15mg daily
7 caps N2Guard daily
8 caps "Kidney stuff" daily
500mg Citrus Bergamot daily
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
Shoulder felt good today. Still weak on the press but i'll take it.
Haven't picked up the 100's in a while. They felt heavy!!

Pics
View attachment 30311
View attachment 30312
View attachment 30313
@s.gentz protein staying always HIGH HIGH :) bump it to 300grams if you can
and damn you looking much thicker on this recomp, shoulders WIDER and arms bigger
you look bigger overall, impressive body size bro
hows fiber treating you?
 
@s.gentz he looks good and dry but clearly has some gyno going


@s.gentz protein staying always HIGH HIGH :) bump it to 300grams if you can
and damn you looking much thicker on this recomp, shoulders WIDER and arms bigger
you look bigger overall, impressive body size bro
hows fiber treating you?
Ty for the compliments. This recomp has been pretty successful. Just working on tightening up a little now.
Fiber is good. Def unloading a lot. Will keep it going.
Would you split the fiber up like I’ve been doing or is it better to take it all at once?
 
Ty for the compliments. This recomp has been pretty successful. Just working on tightening up a little now.
Fiber is good. Def unloading a lot. Will keep it going.
Would you split the fiber up like I’ve been doing or is it better to take it all at once?
@s.gentz compliment is based on your dedication bro you're a beast! super improvements, stay strong on this and update always

on the fiber, I split it, its too much at once, I'm up to 50-60 grams per day to keep my bloat down and make sure I get high protein (show prep coming)
 
@s.gentz compliment is based on your dedication bro you're a beast! super improvements, stay strong on this and update always

on the fiber, I split it, its too much at once, I'm up to 50-60 grams per day to keep my bloat down and make sure I get high protein (show prep coming)
Your doing 50g supplemented on top of food?
What show are you doing?
 
@s.gentz compliment is based on your dedication bro you're a beast! super improvements, stay strong on this and update always

on the fiber, I split it, its too much at once, I'm up to 50-60 grams per day to keep my bloat down and make sure I get high protein (show prep coming)
When are you competing and what show?
 
Went to the pre judge yesterday. Was a lot of great physiques. In the pic was me from last year over dieted at 172lbs. Competed in middle open. The pic below would have been my class this year. I will have to compete in light/heavy next year. Being close to 6' tall is not an advantage in this sport. Judging by where i am at now and lessons learned going into last years show i think this year I think I would have been between between 65 and 44 in 4th place.
1-63
2-65
3-62
4-44


View attachment 29960
Great to see
 
4/2/2024
Weight 23.8lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2926cals/281c/277p/65f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash
Meal3- 5oz chicken breast/8oz sweet potato
Meal4- Post WO shake + 9g glutamine
Meal5- 2 spicy tuna rolls/2 spicy salmon rolls/2 tuna sashimi/2 salmon sashimi
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 3 of 12
Back

Meadows row 90x8x3sets
Chest supported row 70x6x2stes/90x6x2sets
Wide stretch half lat pull 130x8x3sets
DB shrugs 80x12x3sets
Dead Lifts 245x3x4sets

Cardio
30min treadmill post WO

Supps/Meds
250mg/wk test E
12g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
Meloxicam 15mg daily
7 caps N2Guard daily
8 caps "Kidney stuff" daily
500mg Citrus Bergamot daily
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
Needed a bigger meal post WO today. Sushi of course!!!
High cal./carb before leg day.

Pics
None today
 
4/2/2024
Weight 23.8lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2926cals/281c/277p/65f

Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz flank steak/200g butternut squash
Meal3- 5oz chicken breast/8oz sweet potato
Meal4- Post WO shake + 9g glutamine
Meal5- 2 spicy tuna rolls/2 spicy salmon rolls/2 tuna sashimi/2 salmon sashimi
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 3 of 12
Back

Meadows row 90x8x3sets
Chest supported row 70x6x2stes/90x6x2sets
Wide stretch half lat pull 130x8x3sets
DB shrugs 80x12x3sets
Dead Lifts 245x3x4sets

Cardio
30min treadmill post WO

Supps/Meds
250mg/wk test E
12g fish oil daily
15g fiber daily on top of food fiber
5mg Cialis daily
Amlodipine/Benazepril 10/20mg daily
Meloxicam 15mg daily
7 caps N2Guard daily
8 caps "Kidney stuff" daily
500mg Citrus Bergamot daily
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
Needed a bigger meal post WO today. Sushi of course!!!
High cal./carb before leg day.

Pics
None today
@s.gentz close to 300grams protein, say on this course
 
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