KLEEN - When They Come For Me... Try and Catch Up Mutha Fugga's
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Yes those are my high day numbers. Rick is right my non lifting days I get in closer to 2000. Depending on activity a little higher or lower. I will be a little more organized soon. Been working on some other things with higher priority and no pre cooking or anything lately. I need to do things like that soon to get where I want to be though.
MrKleen73
Legend
Yes those are my high day numbers. Rick is right my non lifting days I get in closer to 2000. Depending on activity a little higher or lower. I will be a little more organized soon. Been working on some other things with higher priority and no pre cooking or anything lately. I need to do things like that soon to get where I want to be though.
snagencyV2.0
Legend
my......goodness.
you
guys
are
:crackhead: s
you
guys
are
:crackhead: s
VolcomX311
Legend
Lazarus! Nice to see you back around Big.
MrKleen73
Legend
Good to see you back brother. You know me it is a lifestyle.
MrKleen73
Legend
Here is a snap shot of some vascularity I thought was pretty cool today after I broke my fast. Just sitting at desk no exercise or pump, not flexing my arm was hanging down and I noticed it. I thought it was cool and wanted to see if the phone on my camera could pick it up. Yes I know I am hairy and looking like a wooly mammoth.
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MrKleen73
Legend
Yeah I was pretty stoked about it. I am leaning out some more I am at 210 right now well as of Thursday morning. Same day the pic was taken. I am remaining pretty thick which is making me happy. I will give using Elite Labs Ostanish during my bridge credit for holding so much size while I am leaning out some. As as Snags mentioned it is a little more of a recomp than a full on cut. We will see how lean I get continuing what I am doing. Just adding in cardio to bring on the lean.
Today was the first day this week I did not do any exercise this week. I have been riding my bike in the AM 8 miles at 16mph so far, I will go for a ride Sunday probably going to push about 15-20 miles, and then about 10.5 on Monday. I plan to ride in the MS150 this coming year it is a 172 mile 2 day bike ride from Houston to Austin that benefits MS. My Mother In law has MS and I plan to ride in her name, my son is doing some of the training with me so he can do it and Mrs. Kleen plans to be in tow. Trying to recruit my brother in law OnlyChevy6 into it also.
Tomorrow is a high rep Push day. I plan to knock it out and enjoy it, but I am noticing the elbows bitching at me a little bit with the frequency and intensity. I have to cycle my intensity and frequency to combat some chronic tendonitis I gave myself a few years back. Often that means I adjust my routines on the fly, which is precisely what I will be doing here. I will more than likely move to a split of Push, Pull, and Legs, or CHest&Back / Legs / Shoulders, Traps & Arms for a while. I will put it all together this weekend and then rock it next week.
snagencyV2.0
Legend
road map veinage! 
lol @ mrs. kleen.
and i did not know ma-in-law kleen had ms man..damn, sorry to hear.
i missed getting out on my bike this yr, only did it twice.
lol @ mrs. kleen.
and i did not know ma-in-law kleen had ms man..damn, sorry to hear.
i missed getting out on my bike this yr, only did it twice.
VolcomX311
Legend
Fantastic veinage!
RickRock13
Well-known member
Nice vascularity Kleen. Its cold as fock right now here in the Midwest, so my veins go into hiding quite often. It takes a good pump or a hot shower to bring them to life lately....lol
MrKleen73
Legend
Thanks with as lean as you are that is hard to imagine. I am still working the recomp train but doing more cardio now. However I plan to shift gears soon. Still trying to hold on to as much size as possible for when I pick my show next year. I was thinking early spring at first but now considering later possibly summer time or even a late fall show. Considering I plan to ride the MS 150 I need to make sure that the ride is not costing me any size. I don't think it will but it is I bigger goal than the show at this moment. I can always fill back up a little right after the ride if I feel I need to.
Distilled Water
Board Sponsor
I'm watching you Kleen, idk about the IF but always learning. Between you and Frank, I may try it again. Either way, Sub'd.
snagencyV2.0
Legend
i will cosign for RR..dunno where he's at, but midwest sure took a hit last night (we had our first freeze here)
haven't seen much veinage on myself either lol.
perhaps up the cals a tad, keeping them clean, kleen.
extended cardio always chews up some size for me, unless i add to the fuel.
DreamWeaver
Legend
I don't have too much problems with extended cardio but I always hit my targeted cals for the week whcih usually involves some pretty heavy refeeding at the end of the week. Still I am trying to decrease activity and relying more on calorie control as we move into winter as I will be far less motivated to get the extra activity in if it's indoors...
MrKleen73
Legend
Nice to have you Distilled. It is a preference more than anything. Some people are all or nothing with regard to diet but I find there are many ways to reach ones goals and we all have to find what works and fits best for us personally. Right now I am doing a 10 hour fast 14 hour feed on my 3 lifting days then fasting 16-20 hours on burn days. I think I may return to 16/8 shortly but just experimenting.
These were my thoughts also Snags. When the training times/miles go higher some form of Carb back loading after the rides may be initiated. Try to enhance recovery and have lots of fuel in the tank for my lifts.i will cosign for RR..dunno where he's at, but midwest sure took a hit last night (we had our first freeze here)
haven't seen much veinage on myself either lol.
perhaps up the cals a tad, keeping them clean, kleen.
extended cardio always chews up some size for me, unless i add to the fuel.
You are heading toward my usual practice. As you know I didn't do much cardio this summer for our contest just adjusted diet and took a couple walks outside during the week. So I think the key here with extra activity will be the same but in reverse, add in the cals to accommodate the activity. If I do a summer show that should have me plenty lean while maintaining good mass and add a lot more separation to my legs as if they needed it. Lol
DreamWeaver
Legend
I just don't want to get myself into a position where I owe cardio to make up for overeating and it's winter and I know I hate indoor cardio...I still have my commutes so that gives me some extra room to work with. I have started making Suday's a complete rest day and have had some good luch extending fasts and getting in some really low burn days. I am maintenance now so the Protein intake does not have to be quite as high...
TurningGreen
Well-known member
Damn bro...I have subbed to this thread 3 times and still I am not getting the updates FML. Glad you are Killing it bro...btw what kind of nutritional secrets are you feeding Doc hes in my thread getting all mysterious about Kleens "nutritional advice" LOL!!!
MrKleen73
Legend
No doubt nutrition is the key all the rest is just stuff that helps along.
Haha just about Carb timing and using them to contol leptin in return controlling the metabolism and a different way to peak other than Carb depletion and dehydration.
Inaurius long time brother. Yeah been at this since I was 12 almost 28 years now. Not stopping any time soon.
MrKleen73
Legend
Okay quick update, took a pic to see where I am since I am gaining some weight. I had a feeling some of it was unwanted but I also look a good bit bigger in others. Here is a pic of me at just over 213. Not as lean as I would like but not horrible either. Changing from my 16/8 fasting split to the 10/14 did not agree with me as much as I had hoped. With the same amount of carbs and calories I found myself looking a bit softer, now it remains to be seen if this is water or fat but I would put money on it being both of them. The difference from the last picture is subtle but also glaring to me.
Needless to say that I am going to go back to my normal 16/8 fasting split and also extend my fasts a little on my burn days. As I have some serious body fat to lose over the next 2 months for some pictures I want to take. Gone are the attempts for anymore LBM gain until I am at least a solid 8% if not leaner. I will as I said be changing the diet back up since I noticed the extra feedings messing with my energy levels and insulin sensitivity. I will also bring my daily down a good bit. The picture at the bottom is my workout from this morning. 30-45 seconds rest 2-0-1 tempo on everything but the dips which was a 3-0-1 tempo. I had a sick pump and enjoyed the hell out of the workout. No heavy weights here but obviously not the goal.
Needless to say that I am going to go back to my normal 16/8 fasting split and also extend my fasts a little on my burn days. As I have some serious body fat to lose over the next 2 months for some pictures I want to take. Gone are the attempts for anymore LBM gain until I am at least a solid 8% if not leaner. I will as I said be changing the diet back up since I noticed the extra feedings messing with my energy levels and insulin sensitivity. I will also bring my daily down a good bit. The picture at the bottom is my workout from this morning. 30-45 seconds rest 2-0-1 tempo on everything but the dips which was a 3-0-1 tempo. I had a sick pump and enjoyed the hell out of the workout. No heavy weights here but obviously not the goal.
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DreamWeaver
Legend
Yah you gained some but by the look of your arms you gained some muscle as well and I am seeing more water than anything so don't panic yet. I had some water issues earlier in the week. I was like man I gained 2.5 lbs this week but I do look bigger but my abs are a bit washed out. Well today I am back down and looking as lean as ever and I aml liking my size too.. I did not make any adjustments. I will wait till I see a trend one way or another before I do. Water is fuggin tricky and doesn't always go away when you think it should.
MrKleen73
Legend
Thanks, I feel my arms are definitely improving, maybe not by leaps and bounds but I have been making sure to keep some work on them and give them a nudge. The extra vascularity in my arms even when my abdomen is looking a little soft is a sign to me that there is an increase in muscle mass there. More than anything though I need to get my body fat much lower over the next two months and that will take adjustments. Not major adjustments but adjustments nonetheless. Basically I will be lowering my daily average down to 2500, extending my fasts longer on burn days and doing my normal intake on build days with about a 2900 intake over the 8 hour feeding window.
I will probably do best with something arranged like this.
Build Day
300p - 1200cals 41%
160c - 640cals 22%
120f - 1080cals 37%
2920 cals for build day
Burn Day
250p 1000cals 52%
50c - 200cals 10%
80f - 720cals 38%
1920 cals burn day
3 build days = 8760 cals
4 burn days = 7680 cals
Total Before Carb refeed 16440 - 2349 per day average
Surplus calories to get to 2500 average 1057 = 264.25 grams carbs added to Saturday fat will be lowered to 90 grams and calories from this will be replaced by carbs during the refeed bring the Carbs for the day up to right at 500grams for the day.
This makes the daily totals for Saturday look like this:
300p 1200cals
500c 2000cal
90f 810 cal
Totals Cals = 4010
This should help replenish my leptin levels decently keeping my metabolism from dropping.
snagencyV2.0
Legend
lookin good big guy.
so mathematical in your approach - cool!
glad it works for you..
if you don't like how this treats you and feel you need a bit more caloric intake, perhaps throw in 2 refeed days per week.
so mathematical in your approach - cool!
glad it works for you..
if you don't like how this treats you and feel you need a bit more caloric intake, perhaps throw in 2 refeed days per week.
MrKleen73
Legend
lookin good big guy.
so mathematical in your approach - cool!
glad it works for you..
if you don't like how this treats you and feel you need a bit more caloric intake, perhaps throw in 2 refeed days per week.
Advice so nice you had to say it twice. At least it isn't just me. LOL Yeah I was thinking about 2 refeeds a week myself. This may just be the initial break in period. Watch the fat melt off for a couple weeks then see if I need more intake. I was thinking 2 of them a little smaller than this a week say 350-400.
As far as the math, I like to work toward the averages over the week since I believe in the caloric swing outline of the diet. I eat for the goal of that day when lifting, I eat to build and want a higher intake than my maintenance and when I am trying to burn fat on the cardio days I want a pretty sizable deficit. Helps keep the metabolism up and I maintain more muscle mass. The math just makes it a bit easier to plan all of it out. I will post up pics of where I am in a week or two and see if I am not on the right track.
I already expect to drop about 6-8 lbs by next weekend in extra glycogen and water alone so that won't panic me. Also I have been taking normal amounts of carbs this week so I will not do the refeed this Saturday. I will take in my 200-250 grams I have been on all of my lift days recently and then hit the lower carbs starting on Sunday.
Also I don't tend to count trace carbs or the trace fats of 1 gram here or there. For example I don't count any of the nutrients in greens. I won't count the 1 gram of fat and 1 gram of carbs in the creamer I put in my morning coffee. When it is minor and I am not having enough of it to make a real difference in the effect of the diet I simply don't count it. No need to.
MrKleen73
Legend
lulz.
i think there's something wrong with your thread link bro - i did not post that twice, have no clue..
anyway - all sounds good bro.
def agree about counting cals in veggies, greens especially..
never count my salads/peppers/brocolli/cauliflower/carrots etc (only croutons/dressing on the salad of course).
Yeah it is weird I have seen it happening a lot lately, not just on my thread though. Although definitely A LOT in here. I think there is an intermittent bug on the forum. A lot of times the browser will act like it is going to post but never show it has completed just spinning the status thing endlessly. Then I check the forums and it shows the post made it.
Yeah definitely count the dressing that would be a costly mistake. Although many times I use a home made salsa with fresh peppers tomotoes, and clinatro instead of dressing and don't really count it since it takes quite a bit to be of any consequence.
DreamWeaver
Legend
I am mega stocked with Walden farms dressings so I don't count them, but it does me no harm to count my veg so I do. Whatever you do just stick with it and you will figure things out as it is all relative. I eye my chicken breasts... I could be off by an ounce here or there but my diet is always money...my eye is pretty good though, calibrated as you would say ...
snagencyV2.0
Legend
yeah i used to eyeball everything (pretty accurate too), until i got a scale for christmas..now, i weigh everything - it's fun as hell actually.
MrKleen73
Legend
Exactly as long as you are consistent with what you count then you are good to go. Speaking of counts, here are my daily intakes for the past two days.
10/14/2012
Protein Fat Carbs
Grams
302.75 75 16.5
Calories
1211 675 66 1952
10/15/2012
Protein Fat Carbs
Grams
269.5 77 42
Calories
1078 693 168 1939
Today will end up being a 3rd burn day in a row. I had to come to work early today and was not able to go lift so the wife and I will lift tomorrow and Thursday. So both of those will be burn days. I will probably lower my carb intake for those 2 days in order to have a successful carb reload on Saturday. Basically if I do I will have about 100 grams of carbs with my fast breaker then not have much more in the evening or have only beans & fruits for carbs in the evening. Then simply replace those calories with protein or fats to get my caloric targets for the day. Tomorrow and Thursday will be in the 2900 range.
10/14/2012
Protein Fat Carbs
Grams
302.75 75 16.5
Calories
1211 675 66 1952
10/15/2012
Protein Fat Carbs
Grams
269.5 77 42
Calories
1078 693 168 1939
Today will end up being a 3rd burn day in a row. I had to come to work early today and was not able to go lift so the wife and I will lift tomorrow and Thursday. So both of those will be burn days. I will probably lower my carb intake for those 2 days in order to have a successful carb reload on Saturday. Basically if I do I will have about 100 grams of carbs with my fast breaker then not have much more in the evening or have only beans & fruits for carbs in the evening. Then simply replace those calories with protein or fats to get my caloric targets for the day. Tomorrow and Thursday will be in the 2900 range.
DangerDave
Well-known member
I am in this. Just read through it and lots of good Sh8T here. Keep it up!
DreamWeaver
Legend
I have been able to rock out some really low burn days lately which make my refeeds more fun
MrKleen73
Legend
I have been able to rock out some really low burn days lately which make my refeeds more fun
I have kept things pretty low and in check. Had a bit of a relaxed day yesterday compared to some days but was still pretty good over all.
MrKleen73
Legend
Here are some updates from the last week, things have remained pretty clean and have kept an eye on intake. Yesterday was a bit of an anomaly but I kept reasonable track and did not go overboard with anything. Did have a couple beers and sausage with dinner with Oufinny, but saved up most of my calories throughout the days specifically for this.
Cardio 10/16/12 Elliptical 628 cals
Nutrition for 10/16/12
Protein Fat Carbs
Grams
246 91 38.5
Calories
984 819 154 1957
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Workout for 10/17/12 - Was not feeling good but went to gym anyway. Things got worse towards end of workout and by the time I was finished I was too sick to actually go to work.
Bench 135x12, 225x12, 235x12>185x4 - Up 3 reps at 235
Chins 12, 12, 6 > 150x7 rest periods were short here trying to catch up on time frame but will settle for 30 chins in 3 sets.
Military Press - 95x12, 135x12, 145x9> 95x4 weight was down here but was up by 3 reps on bench at 235
Neutral Grip High Cable Rows - 165x12, 195x12, 210x12>165x8 - Went up here, was really feeling run down by end of these.
Close Grip Bench - 135x12, 185x12, 185x9>135x4 - I did not even want to do these I felt so weak and out of it but I pushed through. Shortly after I finished these and got home I started vomiting... I think it was from the crawfish I had the night before because once everything cleared out and later that afternoon I felt okay. Not great but okay.
Nutrition for 10/17/12
Protein Fat Carbs
Grams
305 74 247
Calories
1220 666 988 2874
--------------------------------------------------------------------------------------------------------------------------------------
Nutrition for 10/18/12
Unknown - carbs were kept to about 100-125 protein around 200-220 fats 70-90
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Workout for today 10/19/12
BB Curls 50x12, 95x12, 100x9>50x8 - had a good bicep pump here.
Machine Donkey Calf Raise - 250x12, 310x12, 350x12>250x10 - Just working these cows of mine a bit.
Romanian Dead Lifts - 225x12, 315x12, 385x12, 405x10 - Nice work here, I had one or two more in me perhaps but was sketchy at best and did not want to ruin the rest of my lift to find out.
Leg Extension - Done to pre-exhaust quads with 30 second rest periods - 150x12, 210x12, 210x10>150x5 Man my quads were on fire when these were done.
Leg Press - 440x12, 710x12, 980x10, 710x20 - Beast Mode, enough said!
Cardio 10/16/12 Elliptical 628 cals
Nutrition for 10/16/12
Protein Fat Carbs
Grams
246 91 38.5
Calories
984 819 154 1957
----------------------------------------------------------------------------------------------------------------------------------
Workout for 10/17/12 - Was not feeling good but went to gym anyway. Things got worse towards end of workout and by the time I was finished I was too sick to actually go to work.
Bench 135x12, 225x12, 235x12>185x4 - Up 3 reps at 235
Chins 12, 12, 6 > 150x7 rest periods were short here trying to catch up on time frame but will settle for 30 chins in 3 sets.
Military Press - 95x12, 135x12, 145x9> 95x4 weight was down here but was up by 3 reps on bench at 235
Neutral Grip High Cable Rows - 165x12, 195x12, 210x12>165x8 - Went up here, was really feeling run down by end of these.
Close Grip Bench - 135x12, 185x12, 185x9>135x4 - I did not even want to do these I felt so weak and out of it but I pushed through. Shortly after I finished these and got home I started vomiting... I think it was from the crawfish I had the night before because once everything cleared out and later that afternoon I felt okay. Not great but okay.
Nutrition for 10/17/12
Protein Fat Carbs
Grams
305 74 247
Calories
1220 666 988 2874
--------------------------------------------------------------------------------------------------------------------------------------
Nutrition for 10/18/12
Unknown - carbs were kept to about 100-125 protein around 200-220 fats 70-90
-------------------------------------------------------------------------------------------------------------------------------------
Workout for today 10/19/12
BB Curls 50x12, 95x12, 100x9>50x8 - had a good bicep pump here.
Machine Donkey Calf Raise - 250x12, 310x12, 350x12>250x10 - Just working these cows of mine a bit.
Romanian Dead Lifts - 225x12, 315x12, 385x12, 405x10 - Nice work here, I had one or two more in me perhaps but was sketchy at best and did not want to ruin the rest of my lift to find out.
Leg Extension - Done to pre-exhaust quads with 30 second rest periods - 150x12, 210x12, 210x10>150x5 Man my quads were on fire when these were done.
Leg Press - 440x12, 710x12, 980x10, 710x20 - Beast Mode, enough said!
MrKleen73
Legend
A couple more training updates and synopsis of current status. My Osta bridge continues to go extremely well. I am adding LBM even though I am not eating many calories in general. I have been sticking solid with the 1900-2000 cal burn days and the 2800-2900 build days. I go back and forth with how I feel my fat loss is coming along with these calories. Since some workouts were adjusted last week I had 3 build days in a row leading on Thursday, Friday and Saturday so I was showing the signs of the higher carb levels and a little distention of the stomach. I was feeling a bit underwhelmed with the progress at that point. Sundays low carb and calorie intake did not pull that much off of me and neither did Monday or so it seemed. Yesterday I looked a bit better but was not excited and kept my carbs around 150 and replaced some of the other intake with fats. I woke up today and am feeling very confident with the progress. The stomach distension is gone the extra water is gone and my muscles are still pretty full. Some adjustments may still be needed to get to the level of leanness I want by December 15th, but those of you who know me know that rushing things is not my style. I will give myself another 2 weeks at this current plan and then adjust more. I do think the 150-ish carb intake on build days worked well for me and will more than likely stick with that. Basically the first 2 meals being 70-80 grams of carbs a piece then get it most of my fats the last meal or snack and a meal. Last night I topped my intake off with 16 oz sirloin carne asada style with guacamole and pico on top. YUM!!!
Here are my last 2 workouts. Had some nice lifts for high rep lifts and am happy with them.
Here are my last 2 workouts. Had some nice lifts for high rep lifts and am happy with them.
Attachments
Frank Reynolds
Board Supporter
Awesome work as usual. I love seeing PAPER workout logs.lol
MrKleen73
Legend
I tried using the apps on my phone but they just end up frustrating me. Trying to type anything on those little bastards when I have a forearm pump is ridiculous, and then they seem to always want to dictate my time. I just need to create an Excel spreadsheet and enter it in that way so I can save it easier but it would probably still annoy me trying to enter it in on the phone between sets especially when I am spotting my wife. Doesn't give much time for that and keeping a fast pace.
DreamWeaver
Legend
My Osta experience has been positive as well. I started it and didn't notice much for 3 weeks but then there was size increase but it wasn't much so I didn't pay it much heed but recently after 4 weeks it's been quite noticable that I am larger and still extremely lean. I have only gained a couple lbs but it's looking very good.
DreamWeaver
Legend
Osta Rx ...got a few botlles when it first came out a while back. Seems to take some time to really kick in.
DreamWeaver
Legend
Yes my thinking exactly when I bought the product. Why fool around with a hit and miss situation when you know you will get top quality from IML and I am pretty impressed they aren't huge gains but lots of hardness and very PH like. This is a real nice surprise as bridge usually sucks. One caveat though it might be more supressive than we think as some bloods I have read seem to indicate that. I will be using a natty PCT of PCT black and pure test afterwards. I am a bit disapointed I can't run it longer at 3 caps than 8 weeks. I am going to need some recovery before I start my big run in January...
MrKleen73
Legend
Yeah, I am finishing up my self administered TRT, and not stressing at this point about suppression as I am actually suppressed. Well rebounding right now via some research type methods. Then a full on PCT with SERM will be happening in about 5.5 weeks once LH response has been re-established and the TRT dose is out of my system.