3/20/2025
Sleep:
7.5 hrs, woke up feeling tired but was good and energized after a hour. Probably from leg day.
Food:
12oz coffee w/ half&half
Overnight oats, peanut butter, banana.
Chicken breast, 2 string cheese, pistachios.
Chicken breast, asparagus, durham wheat pasta with homemade white sauce.
Workout:
Rest day
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal:
Legs arent terribly sore. Back has lingering soreness from tuesday. Think the reverse delt fly got me.
@s.gentz
6 Likes
3/21/2025
Weight:
261.7 lbs
Sleep:
7 hrs 10 mins, woke up feeling good and energized.
Food:
12oz coffee w/ half&half
Meal 1: Overnight oats, peanut butter, granola.
Meal 2: Chicken breast, asparagus, white rice.
Snack: 3 grass fed beef sticks, 3 string cheese, 1/2 cup pistachios.
Meal 3: MRE Protien shake 6 scoopes. 3 boneless wings and 2 potato skins. (Mom wont let me leave her house until i eat something, lol.)
Workout: Arms & Shoulders
Super Set Side Lateral Raise 50lbs 3 of 10 & Front Laterl Raise 50lbs 3 of 10, Standind EZ Bar Curl (slow let down) 40lb 3 of 10, Super Set Preacher Curl 60lb 4 of 10 & Dumbbell Hammer Curl 25lb 4 of 20, Super Set Reverse Forearm Curl 40lb 3 of 10 & Shoulder Shrug 30lb 3 of 10, Tricep Rope Extension 50lb 4 of 10, Hammer Strength Shoulder Press 110lb 2 of 10 - 130lb 2 of 10, Arnold Plate Burn Out 45lb 3 of 10, 13 min stair stepper to finish.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Gym felt good, reps felt easier than usual, had a crazy hunger craving half way through but was gone after cardio. Had a few errands afterwork so settled for protien shake as dinner. Got my EAAs in though. Trying to stick to my intermittent fasting schedule as close as possible.
@s.gentz
4 Likes
Start listing out your macros.
1 Like
Yes I will. I went back and looked at yours lastnight and realized i need to track them on here as well. I use an app what do you use? @s.gentz
1 Like
3/22/2025
Weight:
259.4 lbs
Sleep:
8 hrs 38 mins, woke up feeling good and energized.
Food:
Kcal: 2655
Macros: 232C/134P/130F
Broke fast: 9:15am
8.4 Oz Redbull
Meal 1: 1.5 cup Fruit Salad, 6 Bacon slices , 4 Sausage links, 2 Fried eggs, 2 4" Pancakes, 1Tbsp syrup
Meal 2: 2 slices pizza
Meal 3: 3 slices pizza, 6 boneless wings
Started fast: 4:30pm
Workout:
Light Leg Day - 2 mile long board ride.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Had a great breakfast celebrating gramps 89th bday. Had two other birthday parties to attend, made for a poor day of eating. Should have prepared better for it. The rain broke for just long enough to go on a long board ride with the wife.
@s.gentz
4 Likes
3/23/2025
Weight:
264.3 lbs
Sleep:
6 Hrs 58 mins, woke up feeling good and no lag.
Food:
Kcal: 1592
Macros: 124C/137P/55F
8.4 oz Redbull
Meal 1: Sirloin steak, 2 eggs, 1 protein muffin, fruit.
Meal 2: Steak fajitas, white rice.
Workout:
Rest Day
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal:
Pretty chill day, did some meal prep for the week and hung out with the family. Just wasnt hungry today, maybe just bloated from pizza yesterday. Idk.
@s.gentz
3 Likes
3/24/2025
Weight:
263.7 lbs
Sleep:
6 hrs 16 mins, woke up feeling alright, like sleep wasnt long enough. Shook it off in 20 mins though.
Food:
Broke Fast: 8am
8.49z Redbull
Meal 1: 2 string cheese, 2 hard boiled eggs, 1 banana, 1 tangelo, 2 tbsp peanut butter w/ 8 ritz, 1/2 cup pistachios.
Meal 2: Steak fajitas, white rice.
Meal 3: 2 Chicken brest, 1/2 cup granola.
Started Fast: 530pm
Workout:
Dumbbell Bench 90lb 3 of 8, Seated Dip 270lb 4 of 8 - 180lb 1of 8, Incline Hammer Strength Press 165lb 3 of 8 - 90lb 1 of 8, Chest Fly Hammer Strength 130lb 4 of 8, Cable Crossover 70lb 1 of 10 - 130lb 2 of 10 - 90lb 1 of 10, Chest Press 165lb 4 of 8, Double Plate Press 20lbs 3 of 12, 15mins Stair Stepper to finish.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Gym was good, Bumped up to 90lb dumbbells on bench. Struggled the last few of the last set. Looking forward to in a few weeks when i wont. Goal tonight is get more sleep.
@s.gentz
3 Likes
3/25/2025
Weight:
262.7lbs
Sleep:
8 hrs 22 mins, woke up feeling good.
Food:
Kcal: 2443
Macros: 195C/166P/98F
Broke fast: 7:30am
Meal 1: Coffee w/ h&h, oatmeal, peanut butter, banana, granola, 2 hard boiled eggs.
Snack: Pineapple, string cheese, pistachios.
Meal 2: Steak fajitas, white rice.
Meal 3: Chicken breast.
Started fast: 4:30pm
Workout: Back
Loaded Iso-Lat Row 180lbs 3 of 10, Loaded Iso-Lat Hi Row 180lbs 3 of 10, Loaded Iso-Front Lat Pulldown 180lb 3 of 10, Wide Grip Plated Pulldown 90lb 3 of 10, Rear Delt Fly 100lbs 3 of 10
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Day was good other than the feeling of fighting fatigue throughout the day. Wasnt feeling the gym today. Got in got a maintenance workout in and got out.
@s.gentz
2 Likes
Weight is comin down! Great work. Keep consistant!
2 Likes
3/26/2025
Weight:
261.3 lbs
Sleep:
5 hrs 34 mins, woke up feeling alright for how much sleep i got.
Food:
Kcals: 2185
Macros: 161C/160P/92F
Broke fast: 8:00am
8oz Coffee with 2% milk
Meal 1: 3 Eggs, bagel w/ cream cheese.
Meal 2: Chicken breast, white rice.
Meal 3: 8.4 oz Redbull, Chicken breast, 4 eggs w/ cheese
Started fast: 5:30pm
Workout:
Rest Day
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Was a good day, got the day off and spent it with the kids. Got a snowboard trip planned for Friday so no leg workout for today. Maybe catch one on Saturday with the wife if im not to sore. Kept my food simple and calories a little lower since it was a non training day.
@s.gentz
2 Likes
Whats your thought on creatine? Is the payoff worth the potential effects on the body? Say like a 5g/day maintenance dose.
@s.gentz
1 Like
I don’t use it personally. I used to but it affects my kidneys negitively. Watch how much you’re taking. Some pre workouts and other supps have it in there as well.
1 Like
So i take the jekyl and hyde non stimulate pre-workout which has 1.5 grams and than add 3.5 grams to total 5g a day. I drink roughly a gallon or more a day of water. I havent had any kidney issues but im well aware of the potential effects. Im just not sure how much of a boost in muscle power / growth im gettting. I feel like the trade off just might not be worth it.
1 Like
3/27/2025
Weight:
261.8 lbs
Sleep:
7 hrs 57 mins, woke up feeling good and energized.
Food:
Kcals: 2402
Macros: 195C/198P/87F
Broke fast: 7:30am
8.4oz Redbull
Meal 1: 2 Hard boiled eggs, 2 4" pancakes, granola, tangerine.
Meal 2: Steak fajitas, white rice.
Meal 3: 14oz Steak, slice of home-made sourdough, magic spoon protien treat.
Started fast: 6:30pm
Workout: Arms & Shoulders
Tricep Pulldowns 50lb 3 of 10, Tricep Plate Extensions 45lb 3 of 10, Preacher Curl Slow Let Down 95lb 3 of 10, Hammer Curl Dumbbells 25lb 3 of 10, Shoulder Press 90lb 2 of 10 - 140lb 2 of 10 - 160lb 1 of 10, Front Lateral Raise 35lb 3 of 10, Body Weight Dips 2 of 6, Assisted Pull-ups Body weight -100lbs 2 of 10.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Woke up refreshed, work wasnt bad, had a few errands after work, workout was short and sweet, being busy this afternoon kept me out of my fasting window but thats alright we’ll be back on tomorrow. Wife is practicing making sourdough which doesnt bug me but she keeps insisting i try each loaf so did what any good husband would do. Had a sweet tooth come out of nowhere but curbed it with a magic spoon protien treat which came in clutch.
@s.gentz
3 Likes