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

[ballin2504]

4/10/2024
Weight 203.8lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2289cals/206c/253p/45f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz ground turkey/125g rice
Meal3- 5oz ground turkey/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 3oz chicken breast/1.5oz steak/pita/greek salad
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Legs
Arsenal leg curl-50x12x4sets
Arsenal squat-450x6/540x6/630x6 I think i could push this up but will wait another couple weeks.
Arsenal hack squat 1.25-90x10x3sets
HS leg press-540x8x4sets
BB stiff leg DL-135x15x2sets
Standing calves-220x30x3sets 10h/10h/10h

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
This hurt today!!!!!

Pics
None today

If it hurt it’s working lol

 

[s.gentz]

4/12/2024 48 weeks out
Weight 203.8lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2298cals/210c/263p/34f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz ground turkey/125g rice
Meal3- 5oz ground turkey/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Arms
SS tricep pushdown 100x15x4stes/DB curls 25x15x4sets
SS BB curl 50x8/60x8/70x8/80x8/Arsenal tricep dip 180x15x4
SS Skull crusher 17x15x4sets/hammer curl 25x25x4sets
Seated angled curl 15x12x3sets

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
1000mg Citrus Bergamot daily
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
Another week down.

Pics
Non Today

 

[Npcclassicphysique champ]

4/12/2024 48 weeks out
Weight 203.8lbs/Goal before Bulk 190-195lbs-This may change to mirror in a few more weeks?
Food-2298cals/210c/263p/34f
Meal1-1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal2- 5oz ground turkey/125g rice
Meal3- 5oz ground turkey/1c rice noodles/onions/peppers/mushrooms/tomato sauce
Meal4- Post WO shake + 9g glutamine
Meal5- 1c egg whites/1 slice non fat cheese/6 slices turkey bacon/2 slices Ezekiel toast
Meal6- 1.5c mixed frozen barriers/1c non-fat Greek yogurt

Jon Meadows Reactive Pump Program week 4 of 12
Arms
SS tricep pushdown 100x15x4stes/DB curls 25x15x4sets
SS BB curl 50x8/60x8/70x8/80x8/Arsenal tricep dip 180x15x4
SS Skull crusher 17x15x4sets/hammer curl 25x25x4sets
Seated angled curl 15x12x3sets

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
1000mg Citrus Bergamot daily
15g glutamine post WO
2,000mg L-Carnitine pre-WO
1/2tsp Celtic sea salt pre WO

Notes
Another week down.

Pics
Non Today

@s.gentz i like your daily grind bro very dedicated
please add some more pics if you can of meals next time

 

[stevesmi]

i like how you organize your training, diet and notes. very easy to read
more should do the same on their logs

 

[e2]

sgentz just doing his grind

 

[2Thick]

we love sgentz, one of the classiest dudes

 

[Vadim Fedorov]

I like what you're doing with the protein intake

 

[MONSTRO]

monstro says keep the protein High I like it

 

[JasonPriest]

good job adding some berries they have good antioxidants

 

[BodyMonster34]

bro you lookin good , keep it up

 

[Quadsweep]

i love the supplement mix

 

[Mobster]

5-8lbs up = great!

 

[StevenDarwinMD]

APPROVED LOG

 

[Noah Wixx]

I like you putting citrus bergamot in the mix, it is one supplement that can have a good impact on cholesterol markers I'm a big fan and take it we well. I admire the dedication and discipline as always

 

[RoidRage69]

I like you putting citrus bergamot in the mix, it is one supplement that can have a good impact on cholesterol markers I'm a big fan and take it we well. I admire the dedication and discipline as always

I am going to look into adding that to my daily liver/organ stack. I have actually backed down a little on my dosage of NAC/TUDCA/Dandelion/artichoke as I feel I was getting too much and I can save a lot more money as well.

 

[Ulter]

great consistency for sure on your logs

 

[chesty]

any chance we can get some updated dog and barbecue pictures

 

[ROIDDERS]

what are you up to for the weekend hopefully we can see some nice updates

 

[ceo]

Bros your workouts and diet very consistent and simple but effective

 

[s.gentz]

any chance we can get some updated dog and barbecue pictures