THE BUILD with Evan Centopani, 14 Weeks Out

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Currently, I’m 14 weeks away from the NY Pro. I’ve been dieting for one week now and, at this point, I’m mostly adjusted to the diet and back in the groove of doing regular cardio. My main objective at the moment is to build strength and training intensity while my body weight slowly comes down. My injured knee is feeling better with more regular cardio and my back and hips are beginning to loosen up. I anticipate that my squat and deadlift will improve each week from here. I consider both of these lifts fundamental in my prep not only for muscle retention, but for improving conditioning. In short, I feel that I’m off to a decent start.
Morning weight: 289 pounds
Current Diet:
Meal 1: 7 whole eggs, 1 cup oats
Meal 2: 10 oz chicken breast, 1 cup white rice, 1 tbsp olive oil, 1 cup steamed kale
Meal 3: 10 oz chicken breast, 1 cup white rice, 1 tbsp olive oil, 1 cup steamed kale
Meal 4: 3 scoops ANIMAL Meal mixed with water
Meal 5: 10 oz chicken breast, 8 oz sweet potato, 1/3 cup nuts
Meal 6: 10 oz ground turkey (94% lean), 1 cup white rice, 1 tbsp olive oil, 4 tbsp salsa
Cardio: 30 minutes daily. Moderate intensity using step mill + incline treadmill
Current Supplements:
ANIMAL Pak x 1 pack per day www.animalpak....
ANIMAL Omega x 1 pack 2 x per day www.animalpak....
ANIMAL Flex x 1 pack daily www.animalpak....
Vitamin D3 5000 IU 2x per day
Vitamin K2 complex 1x per day
Probiotic 1x per day
Ubiquinol 200 mg per day
#EvanCentopani #TheBuild #bodybuilding

[@sveinxx]

~The devil whispered in my ear, ‘You’re not strong enough to withstand the storm.’ Today I whispered in the devil’s ear, ‘I am the storm! We have been waiting a long time for this, looking forward to see u on the stage again! Such a great role model, person and athlete...we need this and the sport need it!

[@eugenemartiny6615]

That's fucking awesome! I'm sitting here, eating my oatmeal and a protein drink, and read this. Now I'm fired me up for my workout!

[@viraj__shah]

I’ve never heard that quote/saying before but I got goosebumps reading it.

[@agentstarling9998]

Evan, you are such a classy competitior, I wish you all the best in getting back on that stage. P.s. the basement gym looks bomb💣!

[@manierwarsaw9820]

Felice e Fortunato

[@agentstarling9998]

@M Harish I got this is from Wikipedia. His best Olympia was 8th place but I hope he wins big this year! 💪💪💪💪💪 Professional: 2009 New York Pro - 1st 2011 Flex Pro - 1st 2011 Arnold Classic - 4th 2012 Arnold Classic - 3rd 2012 Mr. Olympia - 8th 2013 IFBB Tampa Pro - 1st 2013 Mr. Olympia - 13th 2014 Arnold Classic - 5th 2014 IFBB Australia Pro Grand Prix - 3rd

[@kevinfairbrother8416]

Gonna be a great comeback Evan!

[@weeaboowannabe6791]

1:22 Just realized, Evan in a wheelchair reminds me of Joe from Family Guy. Glad to hear you're making a comeback brother! I'm expecting great things from you!

[@saladsn8k548]

I didn’t realize how much I missed this guy until I started rewatching his vids recently. Push and strive for greatness like you always have man, there’s no reason you can’t surpass your pre-injury self!

[@GregStenson]

Just ripped my quad completely off 4 days ago. Even though I'm not new to tendon or muscle injuries, it's always great to see others push through for a comeback.

[@FitnessFAQs]

Excited to see you bring YOUR best possible standard.

[@NickWright]

I remember first meeting Evan in 2007, 4 weeks out from winning his pro-card at nationals! He was guest posing at a show I was competing at back when I was 16. Been a huge fan ever since. Awesome to see him back!

[@dearestkela]

You are SUCH a respectful humble BB. That’s so rare and it’s exactly why people respect YOU. Lots of new generation BBs are so embarrassing but you put in the work. Cheering for you! Your story will inspire me and others who LOVE this sport - not for the attention.

[@1PHAN70M]

Kela Torres Even is awesome, I have exact same thoughts as yourself such a humble guy

[@rasecsajor3699]

***Best to you Evan. There's a true competitor behind your humble appearance, we can see it!!!💪

[@the_notorious_bas]

I'm looking forward to see you on stage again, Evan. Best of luck!

[@charleschristian5628]

Only true champions comeback from adversity good luck 🍀👍 OX 🐂

[@natbarron]

EVAN!!! So stoked to see you back - Good luck with the prep - Man, you’re an inspiration!! ❤️

[@jonmiller6320]

Evan everything you do is GOLD. From the nutrition to the old school home gym it's great. Especially the young guys nowadays are brainwashed in big 24hr box gyms and slamming crazy preworkout shit and tons of shakes, keto/crossfit, etc. You keep it awesome with great not bland food and good work ethic workouts....keep it real brother!!!

[@gotti1125]

Good luck Evan I believe working out in your own space is gonna help big time. No distractions no worrying about how much weight because who's around just pure listening to your body!!!!!

[@mrdistraught8447]

Dude you're the reason I'm hitting that gym regularly I'm happy to see you back in action brother god bless

[@dkisbeast]

MR DISTRAUGHT same here man

[@eljipito]

Wow!!!! Finally Evan is back!

[@talalalanazi2358]

Evan you are a great bodybuilder I can’t be satisfy enough to bring justice to what you do to us bodybuilding community. From bottom of my heart i admire you as a bodybuilder and i hope you will have a great health and life. A fan from east of asia. Special thank you for all what you are teaching us and doing for us.

[@_OLTRE_]

it's great that he's going back to compete and he's fine now…. GO EVAN!!!!!!

[@cesarl.e.4765]

Buena campeón! Pronta vuelta y gran inspiración como deportista y ser humano Dios te Bendiga!

[@danwilliamson2530]

Wish you the best evan, look forward to seeing the journey 💪💪💪

[@ricardosandoval9207]

Good luck Evan you are a great inspiration hope you come out on top.

[@MrMadds87]

Good luck big dawg. Keep your head brother. I know you are nervous, but knowing you you will give it your 150%. That in itself is a win.

[@chhotupatil9148]

Thanks sir I like your bulking diet plan and workouts videos

[@jdbuentello]

Evan, you got this. So many people follow you for being so down to earth. The culinary content is so helpful & knowledgeable. No drama no bullshit!!! Keep telling us about your journey. I personally always look forward to your videos! Basement gym tour!

[@m1noladea]

why is this guy so nice? he rlly gotta be the smartest bb out there, always a pleasure to listen to! and so wise!

[@wnajutubie501]

As I've said it before, we all need more Evan! Great man, great bodybuilder, great role model. Cant wait to see another episode!

[@d.j.9085]

So Awesome to hear this news! Proud of you man. I know it’s been a long road back! Best of luck brother! 🙏🏻💪🏻 Youre content is by far my favorite. Can’t wait!

[@RJ-lk5pj]

“THE COMEBACK IS ALWAYS SWEETER THEN THE SET BACK “

[@calebmoos7742]

Centopani is my favorite bodybuilder of all time for things like this. Such a real dude, open and honest, never afraid to let you know strong dudes struggle like everyone else. Can’t wait to see how this journey goes.

[@satemo0081]

best wishes brother go for it we all with you.. respect from ksa

[@deyanpetkov4983]

You are and always will be my favourite bodybuilder of all time! Wish you the best of luck during the prep. To stay healthy and injures free! All the love from Bulgaria 🇧🇬

[@whatdaheck32]

THE OX IS BACK!!!! Looking forward to future videos on the process. Good luck to you!!!

[@constantinospalmer1857]

So glad you're getting back on the stage!!!! Such a humble articulate and knowledgeable bodybuilder best wishes!!!

[@timepiecevideos]

Been following you since 2007 Evan best wishes and good to see you back at it

[@AsSa_frun]

Music and sounds in training parts are awesome👍

[@BodybuildersGR]

Wishing you all the best with your contest prep!

[@moneymoe997]

Evan is definitely one of my favorite bodybuilders of all time. When he is dialed in he looks sick. Excited for Evan to be back on KZbin!! Much love from FL!

[@coltday4000]

Hell yeah!!!! More Evan!!!!

[@ragingbull5430]

So glad you are back, I was following your recovery vids and then you just disappeared from youtube. You've got this!

[@Chris-lz7sx]

Evan, you are by far the most humble pro bodybuilder I have ever come across on KZbin. I wish you all the best on your comeback. You are a beast!

[@paxog6307]

I tore my bicep gutted 51 years old 2 years ago it happened haven't seriously trained since just use light dumbbells etc but biceps are used in most excersise without you realising all the best Evan followed you for years keep it up bud the hulk gym ..

[@kevinbraden798]

Best wishes Evan. I am at a year and a half post surgery for my ruptured quadriceps. It has been a long road to this point. I have been athletic and played sports for most of my 50 years of life. These past 18 months have been very rough, my quad is still at only 60% of what it once was, and I can't run, which sucks because I have been a runner all my life.

[@samrowland5208]

So glad to see you back Evan! Also happy to see a company that sticks with its athletes when they’re injured. Great stuff.

[@paulbaker1505]

My favourite bodybuilder. And a great human. Wish him all the best. We are all behind you evan

[@CarlosHernandez-wz8ms]

You are one of my heroes, your humility, your great heart, and mentality have been great inspiration to me and to many. I wish you the best on your return to the stage !! Blessings from mexico!!

[@nair0lf]

Hey Evan! Congrats on the basement and on the recovery! I hope all is good. You are one of the few bodybuilders that I look up to because of the calm and rationality on how you explain everything in your videos, meals, training, lifestyle etc. I hope all is well by you and please try to post more stuff on your channel. Really love you man! Good luck on the prep for the contest!

[@victoriathatonegirl]

Animal and Evan Centopani collabs, in my opinion, are the best bodybuilding and fitness videos. Keep the videos consistent and we'll continue supporting!!

[@anthonyquiroz8783]

I’m happy to hear you’re coming back into the game. Pumped me up just seeing this video. Good luck on your comeback.

[@Shriqq]

Its the first video I watched of you, but I know who u are because I saw many motivation videos with you in. So as you helped me through hard times I take this opp to wish you only the very best on your journey, keep going, stay positive! You're one of the greatest of all time! Best regards from germany

[@jeffj8825]

Huge respect for Evan. Humble and genuinely just a good person.

[@deakzoltan5546]

Best of luck Evan. Wishing you all the Best. Take care out there.

[@BeefcakeButch]

Let’s go!! Excited about the comeback!

[@jj24071]

We are rooting for you Evan! Been a fan for a long time!

[@Corollsroyce]

I’ll always watch & respect Evan.

[@vmdvijayan]

Evan always being a fan of yours.Have a great come back

[@bettertraining3491]

You're a veteran Evan; OWN IT! you've done this so many times before.... easy for you!!! Go GO go!

[@officialdavidanderson]

Man, Injuries are hard to come back from... glad to see your not giving up. Winners don’t quit. Quitters never win. Go after it.

[@danielbraga1181]

Very good to see you are looking happy and strong Evan!

[@jt8294]

Good luck OX!!

[@benjidutoit2902]

Good luck sir all the way from south Africa u got this

[@jakec120]

I’m just excited to see the ox get back onstage. Evan was always the guy that first got me into bodybuilding and he taught me valuable food lessons that In my opinion are priceless for longevity and health. Super excited needless to say.

[@coreylovelace5918]

Hey bro I know everything your going through , I ruptured both of my quad tendons at separate times and it was devastating to me . It’s oven almost a year since my last operation and they still Bother me . I had one successful surgery to repair and one unsuccessful. It’s a rough road to recovery , wishing you all the best . Takes a strong person to come back from such an injury. Good luck bro 👍🏻

[@victorrosario4109]

Bro Go For It!! Im not a body builder but been a fan for a wile. Dont' leave a Stone unterned. I will be rooting for you.💪

[@danwoodward7738]

Great news. Big respect from the UK 🇬🇧

[@christopherreagan7270]

Respect to your perseverance and determination sir. Best of luck in your prep. And your home gym is awesome!

[@zeroman155]

I love that you guys include full meals that Evan is eating in the description along with supplement stack. Please keep doing this for both Evan and John Jewett. Thanks. 😅💪👌✌️

[@briangirard5505]

Very happy making comeback! Been following your for few years. Especially r content when you rupture your quad tendon because I ruptured mine Jan 2018. You were big help for me/inspiration. Can’t wait to watch this prep! Big fan from Massachusetts! Brian from Boston 💪

[@Mikey-HTTR]

Evan, you are by far the best Animal Rep out there. You got this bro.

[@gymguybig9162]

This just got me pumped knowing tht your gonna step on stage and after Wht u been through . I myself had knee surgery and recovered and now a ruptured bicep. Animal pack is the only company I trust when it comes to supplements and the guys that have been there from day one . Can’t wait to see your up coming progress and once again step on stage . U got this 💪🏼💪🏼

[@197grappler]

Always been a fan of Evan. Props to Universal for sticking with him !

[@grandmasterlos3394]

Good luck ! Coming back from an injury is no joke let alone the one you had you are an walking breathing inspiration man and I hope you get back on that stage and take it!

[@401SquirrelFeeder]

This series is gonna be awesome. Evan is such an all around great guy and one of the most humble bodybuilders out there.

[@vincenzovieri3743]

So glad ur back even! This is awesome news, bodybuilding needs u the ifbb needs u, can’t wait for ur return man.

[@80Ragincajun]

Wish you the best Evan!! If anyone can do it, you can. Keep the videos coming!

[@jndym033]

Bro you're a beast! You got knowledge, experience and work ethic! It's a question of how MUCH do you want it! Bring the Animal out! Let's go!

[@HennanniceExtra]

Heyyyy thats awesome. Evan is the definition of being real and humble

[@davidqueen1255]

We love you... you are so great, welcome back from recovery, keep up the good work and we look forward to seeing you win!💪🏽💪🏽💪🏽

[@cchungkham3954]

This made my day 😊 finally back on stage. All the best

[@timtim4256]

Damm man we missed you dude. I still look back at your old videos from time to time just to catch up on sum more knowledge. Keep it up man we believe in you.

[@yezzzsir]

Rooting for you Evan! Really looking forward to seeing you on stage again!!

[@ben45506]

You have nothing to loose all you have ahead of you is progress go for it become the hero who smashed his recovery like a boss and inspire people who have also been set back from capturing dreams

[@bennygilligan]

Fair play to you my man absolutely delighted to see your come back and best of luck

[@XAlpha_Motivation]

Right on Evan! Always love your content. Push through it. No pain no gain...

[@johnromero5487]

Great to see you back Evan. The new gym looks awesome. Looks reminiscent of the old animal photos from back in the day. Love it.

[@donutpress1191]

Rooting for you Evan!! Keep putting out the sick content if you can!!! I know we'd all love to follow along with you and watch your progress leading up to the New York Pro!! Your gym setup and video remind me of a lot of the hardcore Dorian Yates dungeon days!!

[@andersont7742]

So happy to see you getting back into it, Ox!You helped me massively years ago in 2016 with your consistency and guidance!

[@frogguts1000]

Good to see you back Evan! All the best bro..

[@dkisbeast]

I’m just happy to see you happy man, it’s always gonna be a hard road but doing something you love is better than nothing at all

[@_Munajj]

Huge fan, Evan! Rooting for you. All the best! You'll crush it

[@markfisher8559]

Welcome back bigman 💪👊🙌wish you all the success in your comeback

[@flopez1025]

All the Best brother! You are still an inspiration!

[@TheAzhighwayman]

Wish you the best brother!! What a come back! bodybuilding's best news of 2020!

[@shreyastambe138]

You already won the show Even🥳🥳🥳🥳 All the very best for your perp you're doing great 👌🏻👌🏻👌🏻

[@tomasvalve930]

Best of luck! Huge fan for over 10 years!

[@lldtr125]

Already gave a like before watching the video! Portugal is here! 🇵🇹

[@HugoGSamuraiHg]

A true inspiration Welcome back and looking forward to watch some more Videos. Great work

[@Jimii89]

Hows the attitude - totally positive and keeps moving forward. That injury would make most people throw the towel in. Legend

[@MrWholf]

New to the channel. I watch a fucking flood of bodybuilding channels, that workout edit, was really IT. You're onto something with this series. Inspiring

[@vigaren]

wishing you all the best Evan!!!