5/13/2025
Weight:
250.1 lbs
Sleep:
9 hrs 17 mins, sleep was good.
Food:
Kcals: 2322
Macros: 189C/232P/69F
Broke fast: 7:30am
8.4 Sugar Free Redbull
Meal1 : Breakfast sandwhich
Meal 2: Protien shake.
Pre workout: Protien bar.
Post workout: Protien shake (sugar free)
Meal 3: Chicken breast, mashed potatoes.
Started fast: 7:30pm
Workout: Chest
Dumbbell Bench 85lb 3 of 8, Incline Hammer Press 180lb 3 of 7, Seated Dip 270lb 3 of 7, Chest Press 130lb 3 of 8, Double Plate Chest Extensions 20lb 3 of 13, Hammer Abdominal Crunch Machine 100lb 2 of 16 / 130lb 1 of 12
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
Journal: Got in a quick workout, worked late and the kid had softball practice. Strength seems to be back to pre sickness maintenance workout so im happy about that. Im speaking it into existence, tomorrow is the day i transition back to morning workouts.
@s.gentz
3 Likes
5/14/2025
Weight:
248.1 lbs
Sleep:
8 hrs 30 mins, rest was good.
Food:
Kcals: 2323
Macros: 167C/157P/88F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal1 : 2 breakfast sandwiches.
Meal 2: Ground beef w/ white rice.
Meal 3: Protien shake, protien bar.
Started fast: 10:30pm
Workout: Back
5mim Stair Stepper, Wide Lat Pulldown 70lb 3 of 15, Seated Row 180lb 3 of 10, High Lat Row 180lb 3 of 10, Rear Delt Fly 130lb 3 of 10, Wide Grip Leaned Back Cable Row 70lb 3 of 15, Reverse Grip Barbell Row 155lb 3 of 10, Roman Chair Bodyweight 3 of 10, Hammer Abdominal Crunch 100lb 3 of 15.
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
Journal: Had great sleep, back on the morning gym grind. Had a good workout with good energy. Had our first slow pitch softball game of the year, brought home the win, 40-9.
@s.gentz
3 Likes
5/15/2025
Weight:
248.5 lbs
Sleep:
4 hrs 55 mins, rest was super short. Couldnt get to bed til 12:45
Food:
Kcals: 2354
Macros: 171C/218P/83F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal1 : 2 breakfast sandwiches.
Meal 2: Ground beef w/ white rice.
Meal 3: Chicken breast.
Started fast: 7:30pm
Workout: None.
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
Journal: Didnt get shit for sleep and was pretty tired all day. Yesterday after a workout, softball practice and a 9pm game lastnight i figured it was best that i didnt workout today and try to catch up on rest/ recovery tonight for tomorrowās workout.
@s.gentz
3 Likes
5/16/2025
Weight:
248.2 lbs
Sleep:
6 hrs 47 mins, rest was good.
Food:
Kcals: 1866
Macros: 155C/108P/88F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal1 : 2 breakfast sandwiches, protien bar.
Meal 2: Ground beef w/ white rice.
Post workout: Protien bar.
Started fast: 5:30pm
Workout: Arms & Shoulders
Lateral Raise Machine 60lb 4 of 10, Sitting Front Dumbbell Raises 30lb 3 of 10, Dumbell Shoulder Press 90lb 3 of 10, Preacher Curl 80lb 4 of 10, Hammer Curls 25lb 4 of 10, Reverse Cable Curls 30lb 4 of 10, Sitting Dumbbell Curls 30lb 3 of 8, Tricep Rope Extension 60lb 4 of 10, Ez Bar Skull Crushers 40lb 3 of 10, Arnold Plate Burn Out 45lb 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
Journal: Great day at work. Had a great workout. Just wasnāt very hungry post workout.
@s.gentz
1 Like
Can you switch up macros a bit?
250 pro
60 fat
125 carb around training.
Letās see if we canāt stoke the fire a bit.
1 Like
Sounds good. Run this on a training day correct?
@s.gentz
1 Like
5/19/2025
Weight:
249.0 lbs
Sleep:
9 hrs 4 mins, rest was split up but enough.
Food:
Kcals: 2082
Macros: 140C/224P/64F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal1 : Breakfast sandwich, fruit.
Preworkout : Protien bar.
Post workout: Protien shake.
Meal 3: Chicken breast, red sauce, pasta.
Started fast: 5:45pm
Workout: Chest
Dumbbell Bench 90lb 3 of 8 / 75lb 1 of 8, Incline Bench Press 135lb 3 of 8 / 95lb 1 of 8, Seated Dip 270lb 3 of 8,
Chest Fly 145lb 3 of 15 / 160lb 3 of 12, Chest Press 115lb 3 of 8, Double Plate Extensions 20lb 3 of 14.
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
Journal: My daughter had her derby car races today and came in 3rd place. Had a great workout with the wife and we did some meal prep for the week.
@s.gentz
3 Likes
Every day. Keep a note in your log how your feeling and we can have a refeed day if needed to fill back up.
1 Like
5/20/2025
Weight:
248.9 lbs
Sleep:
6 hrs 59 mins, rest was short but good.
Food:
Kcals: 2052
Macros: 117C/225P/75F
Broke fast: 7:30am
12 Oz Sugar Free Redbull
Meal1 : Breakfast sandwhich.
Snack : Peach, string cheese.
Meal 2 : Ground beef w/ white rice.
Postworkout: Protien shake.
Meal 3 : Protien shake.
Started fast: 5:30pm
Workout: Back
Reverse Grip Barbell Row 175lb 3 of 10, Iso High Lateral Row 200lb 1 of 10/220lb 3 of 10, Rear Delt Fly 145lb 3 of 9 / 100lb 1 of 10, Seated Row 235lb 3 of 10/ 180lb 1 of 10, Leaned Back Row 85lb 3 of 15 / 70lb 1 of 15, Leaned Back Lat Pulldown 85lb 3 of 15, Wide Pulldown Machine 90lb 3 sets to fail.
Food note: no excess hunger, energy was good.
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
Journal: Good solid day, had a good back workout, still working on building traps. Softball practice was good. Opted for protien shake for dinner cause far was already high for the day. Adjust to new macros half way threw the day and will dial in new meals.
@s.gentz
3 Likes
5/21/2025
Weight:
246.9 lbs
Sleep:
7 hrs 36 mins, rest was but good.
Food:
Kcals: 2051
Macros: 73C/239P/86F
Broke fast: 9:30am
8.4 Oz Sugar Free Redbull
Meal1: Breakfast sandwhich.
Meal 2: Rotisseir chicken, apricot.
Meal 3: Pork tenderloin.
Meal 4: Protien shake.
Started fast: 9:00 pm
Food note: No excess hunger today, didnt want to fill up to much before my game so decided to just have protien shake after. I left my carbohydrate dense low fat protien powder at work which made me miss my macros there.
Workout: Softball game.
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
Journal: A little tired to start the day but was fine once i got rolling. Softball game was a tight one but squeezed out the W 14-10.
@s.gentz
3 Likes
5/22/2025
Weight:
246.8 lbs
Sleep:
6 hrs 18 mins, rest was short but was fine waking up.
Food:
Kcals: 2048
Macros: 120C/227P/68F
Broke fast: 7:30am
12 Oz Sugar Free Redbull
Meal1 : Breakfast sandwhich.
Meal 2: 1/2 Rotisserie chicken w/ white rice.
Meal 3: Prok loin w/ white rice.
Started fast: 5:30pm
Food note: Definitely felt the effects of low glycogen stores this morning from missing some carbs yesterday. But overall felt good once i got some carbs in me.
Workout: Legs
Romainian Dead Llift 135lb 1 of 10 / 175lb 2 of 8, Stand Calf Raise 175lb 4 of 10, Glute Drive 195lb 4 of 10, Adduction 250lb 3 of 12, Abduction 235lb 3 of 12, Leg Extension 120lb 3 of 12, Leg Curl 165lb 3 of 12
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
Journal: Work went quick, workout was more of a maintenece workout with lack of time for a full workout.
@s.gentz
3 Likes
5/23/2025
Weight:
246.0 lbs
Sleep:
6 hrs 4 mins, rest was alright.
Food:
Kcals: 2032
Macros: 129C/212P/68F
Broke fast: 7:30am
12 Oz Sugar Free Redbull
Meal 1: Breakfast sandwich, peach.
Meal 2: Chicken breast w/ white rice.
Meal 3: Pork loin, protien bar.
Started fast: 5:45pm
Food note: No excess hunger, glycogen stores felt fine today. Should have went for a sf protien shake instead of the bar.
Workout: None.
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
Journal: Spent the afternoon getting ready for my boys birthday party tomorrow. Catch a workout in the A.M.
@s.gentz
4 Likes
5/27/2025
Weight:
247.0 lbs
Sleep:
7 hrs 10 mins, rest was really good.
Food:
Kcals: 2014
Macros: 110C/253P/58F
Broke fast: 11:00am
12 Oz Sugar Free Redbull
Meal 1: Chicken breast w/ white rice, protien bar, breakfast sandwich.
Meal 2: Pork loin w/ white rice.
Meal 3: Protien bar, protien shake.
Started fast: 8:00pm
Food note: Hunger level is fine, fasted a little longer this morning.
Workout: None.
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
Journal: Had a great holiday weekend. Saylor turned 3 and had a great birthday. Spent a lot of time on the water and in the sun which was great. Didnt post for a few days since we were camping out of service. Kept to the plan except 1 day which I had some selzters. Buckling down for 30 days with no deviations. Lets go!
@s.gentz
2 Likes
5/28/2025
Weight:
247.2 lbs
Sleep:
8 hrs 5 mins, rest was really good.
Food:
Kcals: 2006
Macros: 127C/222P/63F
Broke fast: 7:30am
12 Oz Sugar Free Redbull
Meal1 : Protien bar, bacon slice.
Snack : Magic spoon protien treat.
Meal 2: Chicken breast w/ white rice.
Post workout: Protien shake.
Meal 3: Chiken breast, alfredo sauce w/ pasta.
Started fast: 7:30pm
Food note: I think i might be feeling some low energy the past couple days from low carb intake. It could be lack of deep sleep which is what my watch is picking up. No struggles at the gym just exhausted by the end of the day.
Workout: Push
Dumbbell Bench 90lb 3 of 8, Cable Lateral Raise 20lb 4 of 12, Dumbbell Shoulder Press 50lb 3 of 10 / 100lb 1 of 10, Tricep Rope Extension 60lb 3 of 10 / 30lb burnout, Seated Dip 180 3 of 15, Decline Hammer Press 180lb 3 of 10 / 90lb 2 of 20, Chest Fly 190lb 1 of 10 / 175lb 2 of 10 / 160lb 1 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
Journal: Had a great workout with the wife. Had grandma over for dinner and took her on a walk after.
@s.gentz
3 Likes
5/29/2025
Weight:
246.0 lbs
Sleep:
5 hrs 10 mins, rest sucked.
Food:
Kcals: 2082
Macros: 140C/224P/64F
Broke fast: 7:30am
12 Oz Sugar Free Redbull
Meal1 : Protien bar, bacon.
Meal 2 : Chiken breast.
Post workout: Protien bar.
Meal 3: Chicken breast w/ white rice
Started fast: 7:45pm
Workout: Pull
Iso High Lateral Row 200lb 1 of 12/240lb 3 of 10, Seated Row 230lb 3 of 10, Leaned Back Cable Row 85lb 3 of 12, Leaned Back Cable Lat 85lb 3 of 12, Assisted Pull-up -70lb 3 of 10, Preacher Curl 110lb 1 of 10 / 100lb 1 of 10 / 90lb 2 of 10, Dumbbell Cross-body Curls 25lb 2 of 12 / 20lb 2 of 12
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
Journal: Workout was good. Just been feeling a little off past couple days.
@s.gentz
3 Likes
5/30/2025
Weight:
246.2 lbs
Sleep:
7 hrs 47 mins, rest was good.
Food:
Kcals: 1998
Macros: 86C/250P/67F
Broke fast: 7:30am
12 Oz Sugar Free Redbull
Meal1 : Protein bar, bacon.
Snack: Apricot.
Meal 2: 16 oz steak.
Meal 3: Half pound cheeseburger with meat chilli.
Started fast: 7:30pm
Workout: Legs
Romanian Deadlift 135lb 3 of 10, Progressive Hack Squat 230lb 3 of 10 / 280 2 of 8 / 330 2 of 6 / 350 2 of 4 / 370 1 of 3, Seated Calf Raise 70lb 3 of 15, Abduction 160lb 3 of 15, Adduction 200lb 3 of 15
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
Journal: Great day at work. Had a good workout with a buddy but was short in exercises cause I couldnt keep him focused.
@s.gentz
3 Likes
5/31/2025
Weight:
244.6 lbs
Sleep:
7 hrs 34 mins, rest was enough.
Food:
Kcals: 1692
Macros: 115C/169P/61F
Broke fast: 8:30am
12 Oz Sugar Free Redbull
Meal1 : Protien bar, protien shake.
Snack : Chicken breast, banana bread slice.
Meal 3: Steak bites, broccoli, pasta w/ whits sauce.
Started fast: 6:45pm
Workout:
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
Journal: Had a busy day with kids sports and around the house. Just wasnt to hungry.
@s.gentz
3 Likes
Weight still dropping. Keep it up!!
1 Like
Yeah, looks like im moving past the recent plateau. I think im gonna ad oatmeal back to my diet, i think its key contributor for my bodys weight loss. In my early twenties it was a major part of my diet and how i got down to 10% bf. I was just getting a little tired of the portion size i was consuming. My body is definitely showing change though.
1 Like
