Oh i’ve got some fluff trust me!!! 
1 Like
11/25/2025
Weight 223.8bs
Food-2871Cals/318P/260C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
pre/intra-Carb drink
Post WO-shake
Meal4- 10oz chicken thigh/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Deload week
Rope hammers-100x10x3sets
Rope extensions-100x10x3sets
BB curl-70x12x3sets
V handle pressdown-80x10x3sets
Alternating DB curl-30x10x3sets
Single arm overhead extension-20x10x3sets
Reverse grip EZ bar curl-60x15x3sets
Hanging leg raise
Cardio
15min post WO incline treadmill
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
Looking huge!
Still a fan of the RP App? Now that everyone hates Israetel, I’m enjoying him even more.
2 Likes
Your 90’s counter culture is showing
2 Likes
Thanks. Feeling huge!!!
I love the app. So intuitive. Keeps the progressions exactly where I need them based on my feedback.
I don’t mind him at all. He’s def entertaining. I really don’t watch any YouTube BB stuff except Nicks strength and Power and Fouads channel. Love his podcast. So does the wife believe it or not. All the rest of the YouTube stuff for the most part is clickbait and BS that I don’t have time for.
1 Like
11/26/2025
Weight 223.1bs
Food-2727Cals/308P/235C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
Meal3- Shake
Meal4- 10oz chicken thigh/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Deload week
Rest Day
Cardio
0 min
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
Digestive enzymes
Notes
Rest Day
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
12/1/2025
Weight 222.4bs
Food-2711Cals/278P/269C/95F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
Meal3- Shake/Banana/intra carbs
Meal4- 6whole eggs/1 slice no fat cheese/6 slices 647 toast
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Arm focus 5 week block
HS incline prss-310x6x2sets
Converging machine press-175x10x2sets
Pec deck-200x10x2sets
Pushups-15x2sets
Reverse pec deck-155x10x2sets
Machine crunch-110x15x2sets
Three way raise-20x30x2sets
Cardio
15 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Last 5 week block of the build phase for 2025. Last weeks delload turned into an off week as I was battling some illness. All seems better now. Hit all my numbers in the gym.
Thechickenpound
10%off discount at checkout: sgentz10
8 Likes
12/2/2025
Weight 222.2bs
Food-2830Cals/309P/262C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
Meal3- Shake/Banana/intra carbs
Meal4- 10oz chicken thigh/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Arm focus 5 week block
Rope hammers-100x10x3sets
Rope extensions-100x12x3sets
BB curl-90x10x3sets
V handle press down-87.5x10x3sets
Alternating DB curl-40x9x3sets
Single arm cable overhead extensio-20x12x3sets
Reverse curl-70x12x3sets
Hanging leg raises-15x3sets
Cardio
15 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Thechickenpound
10%off discount at checkout: sgentz10
3 Likes
12/3/2025
Weight 223.4bs
Food-2830Cals/309P/262C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
Meal3- Shake/Banana/intra carbs
Meal4- 10oz chicken thigh/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Arm focus 5 week block
Lat pull-200x8x2sets
Narrow lat pull-200x8x2sets
Close grip seated row-170x8x2sets
Chest supported row-90x6x2sets
Cable pullover-110x12x2sets
Cardio
15 min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
12/4/2025
Weight 225.3bs
Food-2830Cals/309P/262C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
Meal3- Shake/Banana/intra carbs
Meal4- 10oz chicken thigh/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Arm focus 5 week block
Rest Day
Cardio
10 min HIIT intervals/5min cooldown
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Rest Day
Thechickenpound
10%off discount at checkout: sgentz10
5 Likes
12/5/2025
Weight 225.3bs
Food-2830Cals/309P/262C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
Meal3- Shake/Banana/intra carbs
Meal4- 10oz chicken thigh/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Arm focus 5 week block
Rope hammers-100x12x3sets
Rope extensions-100x12x3sets
Alternating DB curl-35x10x3sets
EZ bar skull crushers-80x12x3sets
Machine preacher-70x12x3sets
Machine pressdown-230x12x3sets
Hanging leg rises-15x3sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
4 days since the cortisone shot in the shoulder and it feels better than it has in 6 months!!! My mindset went from “let’s just though this last 5 week block” to “let’s fucking crush this last 5 week block”!!! 
Thechickenpound
10%off discount at checkout: sgentz10
7 Likes
I’m glad it’s helping!
What a great feeling.
1 Like
Be careful. The cortisone injection reduces inflammation, which causes pain to warn from you over working the muscle. Now the cortisone is “masking” the pain. The injury is still there, so try not to over do it.
The reduced inflammation aids is reducing the healing time. But the reduced pain isn’t necessarily the signal that the joint is healed… yet.
2 Likes
100% agree. I’ve been here before. Injuries are not fun and I’ve adjusted what I’m doing to accommodate that. I just really feels nice to not “feel” it constantly. Appreciate the concern!!!
12/6/2025
Weight 226.1bs
Food-2830Cals/309P/262C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
Meal3- Shake/Banana/intra carbs
Meal4- 10oz chicken thigh/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Arm focus 5 week block
Lying leg curl-155x9x3sets
HS squat press-720x6x3sets
Seated calves-50x15x3sets
Leg extension -220x9x3sets
RDL-270x5x2sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Completely buried myself today!!!
Thechickenpound
10%off discount at checkout: sgentz10
5 Likes
12/8/2025
Weight 227lbs
Food-2830Cals/309P/262C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
Meal3- Shake/Banana/intra carbs
Meal4- 10oz chicken thigh/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Arm focus 5 week block
HS incline press-320x8/340x8/340x6 plus BO
Converging press-180x10x2sets
pec deck-200x12x3sets
Pushups-15x3sets
Revers pec deck-160x12x3sets
Machine crunch-110x15x3sets
Three way raise-15x30x3sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Looking at 4 plates next week!!
Thechickenpound
10%off discount at checkout: sgentz10
4 Likes
12/9/2025
Weight 226.4lbs
Food-2830Cals/309P/262C/78F
Meal1- 4whole eggs/1 slice no fat cheese/5 slices 647 toast
Meal2- 10oz chicken thigh/200g rice
Meal3- Shake/Banana/intra carbs
Meal4- 10oz chicken thigh/200g rice
Meal5-1.5c cottage cheese/pineapple chinks/20g dark chocolate chips
RP Hypertrophy-Arm focus 5 week block
Rope hammers-110x10x3sets
Rope extensions-110x10x3sets
BB curl-90x11x3sets
V-handle pushdown-87.5x12x3sets
Alternating DB curl-40x9x3sets
Single arm overhead cable extension-20x13x3sets
Single arm hammer preacher curl-25x10x3sets
Machine crunch-120x15x3sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
200mg DHEA
100mg Ashwagandha
10mg Pregnenolone
6mg Boron
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Arm pump was nuts today!! Thought the skin was gonna rip!!!
Thechickenpound
10%off discount at checkout: sgentz10
8 Likes
12/10/2025
Weight 227.1lbs
Food-2778Cals/356P/181C/77F
Meal1- 2whole eggs/.5c egg whites/1 slice no fat cheese/4 slices 647 toast/6 slices turkey bacon
Meal2- 12oz chicken thigh/150g rice
Meal3- Shake/Banana/intra carbs
Meal4- 12oz chicken thigh/150g rice
Meal5-1.5c cottage cheese/pineapple chunks/20g dark chocolate chips
RP Hypertrophy-Arm focus 5 week block
Lat pull-220x6x2sets
Narrow lat pull-220x6x2sets
Narrow seated row-190x8x2sets
Arsenal chest supported row-90x8x2sets
Cable pullover-110x13x3sets
Cardio
15min incline treadmill post WO
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Slight macro change going forward. Protien up a bit, carbs down a bit. Fats about the same.
Thechickenpound
10%off discount at checkout: sgentz10
5 Likes
12/14/2025
Weight 225.5lbs
Food-2778Cals/356P/181C/77F
RP Hypertrophy-Arm focus 5 week block
Rest
Cardio
HIIT intervals 10min
Supps/Meds
12g fish oil daily
15g fiber daily on top of food fiber
Amlodipine/Benazepril 10/20mg daily
7 caps N2Guard daily
1000mg Citrus Bergamot daily
1200mg NAC
1000mg TUDCA
1000mg astragalus
15mg Iron
600mg Tongkat Ali
840mg Renafood kidney support
1000mg Niacin
Digestive enzymes
Notes
Well here we are again at the 15-16 week mark of the build and digestion issues arise again forcing me to cut foods back.This seems like it’s been an ongoing theme last couple builds. Been taking digestive enzymes/fiber/pro biotics but nothing is helping.
I will continue and complete the last 3 weeks of my training plan but the food will be dialed back a bit.
Thechickenpound
10%off discount at checkout: sgentz10
2 Likes
Is this why you’ve reduced carbs?