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

[s.gentz]

No need to change to 'mirror'. Just lean bulk

I'm referring go using the mirror now. My weight is stagnant around 201-204lbs but i'm getting tighter hence the mirror comment.
I have a little more fat to drop before I will start my bulk for this year. Last year when i went from contest to bulk I was so depleted and Hungary i went nuts with the food right off the bad and put myself at a disadvantage. This year will be a more methodical approach to stay as lean as I can through the bulk so I have an easier time on contest prep. I will also give myself 20 weeks to prep this time so I don't need to go as hard on the cut. Maybe next year i'll actually show up with the look i want??

 

[stevesmi]

keep up the good work, we are amazed

 

[Quadsweep]

you have a lot of experience with prepping so you will be fine

 

[BodyMonster34]

bro want to see at your age how easy it is to cut more

 

[JasonPriest]

I think a lead bulk will work really good then you can push hard into the contest

 

[MONSTRO]

Monstro says good protein consumption

 

[Vadim Fedorov]

I like how you're mixing up the steak and chicken

 

[2Thick]

keep up the good work we are proud of you champ

 

[e2]

it will be exciting to follow you as we get closer to competition time

 

[StevenDarwinMD]

APPROVED LOG

 

[ceo]

Bros hard to believe so many guys are doing contests

 

[ROIDDERS]

yes we really are excited to see everyone compete this year

 

[chesty]

sgentz you are a beast

 

[Ulter]

I like the protein that you're getting in your diet and no junk

 

[Tiger Salman Khan]

stage pics are excellent.......

 

[s.gentz]

4/3/2024
Weight 204lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2160cals/185c/263p/33f
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/125g rice/3 cups cabbage
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 3 of 12
Legs
Arsenal lying leg curl-50x2x4sets plus 2 drops
Safety bar squat-250x4x2sets Not gonna happen anymore.
Hammer squat press-450x8/540x8x3sets
BB stiff leg DL-135x15x2sets
Standing calves-240x30x3sets 10x10second hold x 3 each set

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
I think BB squatting is no longer an option. Just don't have the shoulder mobility. Will be machine squatting from now on.

Pics

 

[RoidRage69]

That's too bad about the shoulder. Even with the SSB?

 

[s.gentz]

That's too bad about the shoulder. Even with the SSB?

I can use the SSB i just find the whole movement uncomfortable now. I may just stick to arsenal squat and hack.

 

[LevButlerov]

4/3/2024
Weight 204lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2160cals/185c/263p/33f
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/125g rice/3 cups cabbage
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 3 of 12
Legs
Arsenal lying leg curl-50x2x4sets plus 2 drops
Safety bar squat-250x4x2sets Not gonna happen anymore.
Hammer squat press-450x8/540x8x3sets
BB stiff leg DL-135x15x2sets
Standing calves-240x30x3sets 10x10second hold x 3 each set

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
I think BB squatting is no longer an option. Just don't have the shoulder mobility. Will be machine squatting from now on.

Pics
View attachment 30672

@s.gentz i like your meals super clean thanks for the share

shoulders and knees big issues for all of us so take it slow on them

protein almost 300 and fish oil is high, you feeling good on this set up now?

 

[LevButlerov]

I can use the SSB i just find the whole movement uncomfortable now. I may just stick to arsenal squat and hack.

@s.gentz I have 3 clients competing now and I'm helping @Npcclassicphysique champ a bit too, all of them have issues squatting and have big legs so dont worry about it.