KLEEN - STRONG BODY STRONG MIND!

[Hyde]

Anyone notice any advantage to taking 30g/day? To my understanding (which is based on 20yrs old information) any more than 5g/day is simply flushed down the toilet.

Leaving the Anavar completely out of the equation, I have heard the notion that the greater your muscle mass, the more g/day required to maintain muscular saturation - which at a functional level, sounds good to me.

140lb new guy won’t be able to store as much as 250lb veteran, for example.

 

[Cgkone]

Leaving the Anavar completely out of the equation, I have heard the notion that the greater your muscle mass, the more g/day required to maintain muscular saturation - which at a functional level, sounds good to me.

140lb new guy won’t be able to store as much as 250lb veteran, for example.

Makes sense.
I think all drugs may be similar.

 

[Cgkone]

I got me some micro creatine from sprouts.
Will start with 5 grams.
I haven't given up as I can see quality of creatine making a difference.
But the desire to bulk is to strong now.
I might add s23 or dbol by the weeks end
Take my EQ and test up to 450 a week

 

[christ83189]

I got me some micro creatine from sprouts.
Will start with 5 grams.
I haven't given up as I can see quality of creatine making a difference.
But the desire to bulk is to strong now.
I might add s23 or dbol by the weeks end
Take my EQ and test up to 450 a week

I thought s23 was more of a cutter? I literally know nothing about it just what i heard. Sounds interesting though. Id be curious how it goes for you

 

[Cgkone]

No I think it puts on size that dry but SIZE never the less.
Strongest of the sarms.
It is toxic.
I have m14add but its stacked with oral deca..which didn't really bother me but I'm already on EQ and do I really want to battle estrogen.?.
I have msten
I have dbol
I have bolodial(sp)
I have s23
M14add/ deca stack was my initial
But I talked myself out of it because having to start regular AI is turning me off.
I do want to gain another 12lbs real quick
Work on deads with no belt and hook grip.

 

[jswain34]

I do want to gain another 12lbs real quick
Work on deads with no belt and hook grip.

If a belt helps you lift more (pending you keep form, obviously) then wearing it will give you the best growth stimulus. And, coming from someone who hook grips their comp deads, generally it offers no benefit other than allowing you to lift more without using straps or a mixed grip. Youd get a better stimulus double overhand until you cant hold it anymore then alternating sets of over/under to engage your "grip" muscles more.

 

[Rocket3015]

Leaving the Anavar completely out of the equation, I have heard the notion that the greater your muscle mass, the more g/day required to maintain muscular saturation - which at a functional level, sounds good to me.

140lb new guy won’t be able to store as much as 250lb veteran, for example.

I am a big believer in this theory for all supplements and drugs, it just makes sense

 

[Spurfy]

I am a big believer in this theory for all supplements and drugs, it just makes sense

From a pharmacology perspective, it's a law: Body mass changes volume of distribution.

 

[Cgkone]

From a pharmacology perspective, it's a law: Body mass changes volume of distribution.

That very interesting.
Makes sense too.
Even testosterone?
500 mg lets say.
First cycle
2 men
One is 225lb
One is 160lb
Same general health and age and BF
That 500 mg is more to the smaller man?

 

[booneman77]

That very interesting.
Makes sense too.
Even testosterone?
500 mg lets say.
First cycle
2 men
One is 225lb
One is 160lb
Same general health and age and BF
That 500 mg is more to the smaller man?

Unfortunately the equations when it comes to true physiology aren't that binary... There's a million different variables that impact the true effect of anything (especially hormonal) that you put into your body... and many of these even still science just doesn't understand (yet) ha

 

[MrKleen73]

Oh, just wait...

Nice!

Honestly, most of the BB supplement companies just buy the cheapest raws they can get. I used to get side effects from creatine (dizziness, constipation, weird kidney pains) when I first started taking it in 1998. I went to using only reputable vitamin company brands for it (Country Life, NOW, etc), and all side-effects vanished. I thought I was hypersensitive, but now that I'm thinking about it, I tell all clients exactly which brands of things to buy, and for creatine I always recommend NOW brand, as this is the brand I use.

Okay, I am ordering some NOW brand creatine then. It is cheap enough to jump on it now.

I'm a huge fan of just red meat, butter, coconut oil, heavy cream, and fruit. All organic. Makes cutting a breeze and provides pretty much every nutrient you need if you're using grass fed beef and dairy.

I still add in some other healthier fats as I dont have a convenient place to get everything grass fed. Plus money is also a factor on that. However I tend to try and get it. So I eat a decent amount of olives, nuts and also take fish oil caps. I use the Kerrygold Irish butter, and eat free range high omega eggs, and sometimes grass fed beef but not often.

However I think you said you are getting in about 90 grams or protein a day right? If not that then it was something else you mentioned regarding 90g of protein that stuck in my head. Anyway, I could probably afford higher priced meat if I dropped down that low. With the fats in your diet, can you tell me what cuts of meat you go for? I know money probably isn't as tight for you in your position but curious if you go with fattier and somewhat cheaper cuts of GF beef, or do you try to stick with lean cuts?

I know you get a lot of omegas and chlorophyll from eating grass fed beef so was just curious on that aspect.

Anyone notice any advantage to taking 30g/day? To my understanding (which is based on 20yrs old information) any more than 5g/day is simply flushed down the toilet.

Well for one thing the pumps are stupid and that is me being on keto for a week. Like I mentioned yesterday I took a walk for lunch and when I came back in and put my pants on they were almost embarrassingly tight on my thighs from the pump.

Unfortunately the equations when it comes to true physiology aren't that binary... There's a million different variables that impact the true effect of anything (especially hormonal) that you put into your body... and many of these even still science just doesn't understand (yet) ha

In this respect I would have to agree that genetics and other biological factors will dictate who grows more in that situation. However that being said, it would probably be safe to say that 2 people with similar genetics characteristics of skeletal muscle, IE ease of muscle growth and hormonal responses, AR sensitivity and what not, that 500mg would probably offer more effect to the person with less mass as it would be in higher concentration.

Speaking of has anyone seen the review of the DNA testing from Ronnie Coleman a few years back. That guy truly was a genetic freak. I had never seen that stuff broken down before and was amazed...

Yesterday was just a cardio day. Tonight I am going to see my daughter perform at the Astros game so I won't get in a lift but I am going to do some resistance based stuff at lunch. I have some resistance battle ropes out in the car that offer up 105lbs resistance each that I am going to use and see if I can't get a good one in. I can find a way to involve pretty much all of my body parts for a nice fast paced workout. More of a energy consuming workout but with the intent of spurring on some protein synthesis as well.

 

[booneman77]

Nice!

Okay, I am ordering some NOW brand creatine then. It is cheap enough to jump on it now.

I still add in some other healthier fats as I dont have a convenient place to get everything grass fed. Plus money is also a factor on that. However I tend to try and get it. So I eat a decent amount of olives, nuts and also take fish oil caps. I use the Kerrygold Irish butter, and eat free range high omega eggs, and sometimes grass fed beef but not often.

However I think you said you are getting in about 90 grams or protein a day right? If not that then it was something else you mentioned regarding 90g of protein that stuck in my head. Anyway, I could probably afford higher priced meat if I dropped down that low. With the fats in your diet, can you tell me what cuts of meat you go for? I know money probably isn't as tight for you in your position but curious if you go with fattier and somewhat cheaper cuts of GF beef, or do you try to stick with lean cuts?

I know you get a lot of omegas and chlorophyll from eating grass fed beef so was just curious on that aspect.


Well for one thing the pumps are stupid and that is me being on keto for a week. Like I mentioned yesterday I took a walk for lunch and when I came back in and put my pants on they were almost embarrassingly tight on my thighs from the pump.



In this respect I would have to agree that genetics and other biological factors will dictate who grows more in that situation. However that being said, it would probably be safe to say that 2 people with similar genetics characteristics of skeletal muscle, IE ease of muscle growth and hormonal responses, AR sensitivity and what not, that 500mg would probably offer more effect to the person with less mass as it would be in higher concentration.

Speaking of has anyone seen the review of the DNA testing from Ronnie Coleman a few years back. That guy truly was a genetic freak. I had never seen that stuff broken down before and was amazed...

Yesterday was just a cardio day. Tonight I am going to see my daughter perform at the Astros game so I won't get in a lift but I am going to do some resistance based stuff at lunch. I have some resistance battle ropes out in the car that offer up 105lbs resistance each that I am going to use and see if I can't get a good one in. I can find a way to involve pretty much all of my body parts for a nice fast paced workout. More of a energy consuming workout but with the intent of spurring on some protein synthesis as well.

Do you happen to have a link to the Ronnie Coleman stuff? I’m always super intrigued by those types of things (the one on Michael Phelps was pretty neat as well)

 

[MrKleen73]

Do you happen to have a link to the Ronnie Coleman stuff? I’m always super intrigued by those types of things (the one on Michael Phelps was pretty neat as well)

It was a youtube video, I will go search for it. The guy details exactly why he was able to grow so well from his DNA.

Here it is. I was thinking it was Ben Pakulski but it is Jerry from Primeval Labs talking about it.

[video=youtube;0PoW9Seo8pY]https://www.youtube.com/watch?v=0PoW9Seo8pY[/video]

Here is one that popped up in the search as well that looks interesting. I will go watch it later but if anyone would like to check it out.

[video=youtube;CcqZhD-Yvz0]https://www.youtube.com/watch?v=CcqZhD-Yvz0[/video]

 

[Spurfy]

That very interesting.
Makes sense too.
Even testosterone?
500 mg lets say.
First cycle
2 men
One is 225lb
One is 160lb
Same general health and age and BF
That 500 mg is more to the smaller man?

Yes. The exception would be drugs that are not largely protein-bound, which have different pharmacokinetic profiles. Testosterone is largely protein-bound (SHBG, albumin).

 

[Spurfy]

Unfortunately the equations when it comes to true physiology aren't that binary... There's a million different variables that impact the true effect of anything (especially hormonal) that you put into your body... and many of these even still science just doesn't understand (yet) ha

Also true. Genetic polymorphisms play a huge role.

 

[Hyde]

Unfortunately the equations when it comes to true physiology aren't that binary... There's a million different variables that impact the true effect of anything (especially hormonal) that you put into your body... and many of these even still science just doesn't understand (yet) ha

The important takeaway in the suggested scenario is if the 160lb and 225lb guy were THE SAME GUY at different points in training history, given it was their first exposure to AAS, we can expect the more muscular version of himself to get less out of 500mg test. All other factors being equal, the bigger you are the more you’ll need. And 225lb version can utilize more creatine.

 

[MrKleen73]

Yes. The exception would be drugs that are not largely protein-bound, which have different pharmacokinetic profiles. Testosterone is largely protein-bound (SHBG, albumin).

I knew there were certain things that were not as weight dependent as others but didn't know what the main difference was.

 

[Spurfy]

Nice!

However I think you said you are getting in about 90 grams or protein a day right?

I maintain at ~90 grams/day, and bulk around 150 grams/day.

If not that then it was something else you mentioned regarding 90g of protein that stuck in my head. Anyway, I could probably afford higher priced meat if I dropped down that low. With the fats in your diet, can you tell me what cuts of meat you go for?

Mostly ribeye, NY, top sirloin, and 80/20 ground.

I know money probably isn't as tight for you in your position but curious if you go with fattier and somewhat cheaper cuts of GF beef, or do you try to stick with lean cuts?

I go for the fattier cuts, and if I'm eating something like top sirloin I smother it in butter.

I know you get a lot of omegas and chlorophyll from eating grass fed beef so was just curious on that aspect.

Grass-fed beef is higher in omega 3 than wild-caught salmon.

Well for one thing the pumps are stupid and that is me being on keto for a week. Like I mentioned yesterday I took a walk for lunch and when I came back in and put my pants on they were almost embarrassingly tight on my thighs from the pump.

That's why I recommend IF + carb-cycling with creatine/var-- there's magic that happens: IF triggers GH release, Var triggers GH release and is obviously a very potent anabolic well aside from that, creatine increases ATP and DHT, carb-cycling after IF trigger a massive surge of IGF-1.

There's nothing I have found in 20 years of being in this game, both academically and as an athlete, that beats IF + carb-cycling + creatine + var + T (@ 300 mg/week) + torem + 25 mcg/day T3, from a risk:benefit perspective. Yeah, you can blast a gram of Tren and have "great" results, but with nearly unbearable side-effects, with very significant shutdown, with testicular damage, and with an elevated testicular cancer risk. This stack just feels natural, and produces astonishing results. It will recomp you tremendously in 8 weeks if your training and nutrition are on point.

 

[BigRed1974]

I maintain at ~90 grams/day, and bulk around 150 grams/day.



Mostly ribeye, NY, top sirloin, and 80/20 ground.



I go for the fattier cuts, and if I'm eating something like top sirloin I smother it in butter.



Grass-fed beef is higher in omega 3 than wild-caught salmon.

Just curious where you got this information. Everything I have heard and read is Wild-caught salmon is much higher. But can't believe everything on the internet lol

The amount of omega-3s in beef depends on the animal’s diet and breed. A 3.5-ounce serving of grass-fed meat averages about 80 milligrams of omega-3s—twice as much as regular beef. The same size serving of salmon has 1,000 to 2,000 milligrams of omega-3s.

 

[Cgkone]

I maintain at ~90 grams/day, and bulk around 150 grams/day.



Mostly ribeye, NY, top sirloin, and 80/20 ground.



I go for the fattier cuts, and if I'm eating something like top sirloin I smother it in butter.



Grass-fed beef is higher in omega 3 than wild-caught salmon.



That's why I recommend IF + carb-cycling with creatine/var-- there's magic that happens: IF triggers GH release, Var triggers GH release and is obviously a very potent anabolic well aside from that, creatine increases ATP and DHT, carb-cycling after IF trigger a massive surge of IGF-1.

There's nothing I have found in 20 years of being in this game, both academically and as an athlete, that beats IF + carb-cycling + creatine + var + T (@ 300 mg/week) + torem + 25 mcg/day T3, from a risk:benefit perspective. Yeah, you can blast a gram of Tren and have "great" results, but with nearly unbearable side-effects, with very significant shutdown, with testicular damage, and with an elevated testicular cancer risk. This stack just feels natural, and produces astonishing results. It will recomp you tremendously in 8 weeks if your training and nutrition are on point.

So in this scenario the torem is to prevent t shutdown?

 

[Spurfy]

Just curious where you got this information. Everything I have heard and read is Wild-caught salmon is much higher. But can't believe everything on the internet lol

The amount of omega-3s in beef depends on the animal’s diet and breed. A 3.5-ounce serving of grass-fed meat averages about 80 milligrams of omega-3s—twice as much as regular beef. The same size serving of salmon has 1,000 to 2,000 milligrams of omega-3s.

You're right. I was confused.

 

[MrKleen73]

I maintain at ~90 grams/day, and bulk around 150 grams/day.



Mostly ribeye, NY, top sirloin, and 80/20 ground.



I go for the fattier cuts, and if I'm eating something like top sirloin I smother it in butter.



Grass-fed beef is higher in omega 3 than wild-caught salmon.



That's why I recommend IF + carb-cycling with creatine/var-- there's magic that happens: IF triggers GH release, Var triggers GH release and is obviously a very potent anabolic well aside from that, creatine increases ATP and DHT, carb-cycling after IF trigger a massive surge of IGF-1.

There's nothing I have found in 20 years of being in this game, both academically and as an athlete, that beats IF + carb-cycling + creatine + var + T (@ 300 mg/week) + torem + 25 mcg/day T3, from a risk:benefit perspective. Yeah, you can blast a gram of Tren and have "great" results, but with nearly unbearable side-effects, with very significant shutdown, with testicular damage, and with an elevated testicular cancer risk. This stack just feels natural, and produces astonishing results. It will recomp you tremendously in 8 weeks if your training and nutrition are on point.

When you are bulking do you still follow the OMAD plan, or do you add in any intra or peri workout nutrition? Just curious how you get the 150 in. Are you doing like a 20 oz sirloin, or do you mix and match within the same meal.

So in this scenario the torem is to prevent t shutdown?

That was the reason he mentioned it but I think there might be other reasons. When I asked if I should run the Torem on cycle even though I am on TRT he said yes I should.
Spurfy, what is the benefit of me running the torem nightly if I am on TRT?

Had a rough night last night. My Dad had a seizure at the game and had to be taken to the VA. He is stable now but he has so many health issues from being exposed to Agent Orange in Vietnam that this really worries me. Going to make sure to try to spend as much time as I can with him from here on out. He might have years but he might not have tomorrow... This was a pretty scary wake up call.

On that note, I may be at his house visiting with him if he is home instead of lifting weights tonight. If he is still be kept for testing and observation then I will be at the hospital so today might just end up being an off day. Again not a big deal. I got some good work in the last 2 days even without lifting weights. If I don't get to lift I might just do some 2 minute drills for push ups, recline rows and some form of body weight or goblet squat / lunge.

Oh yeah, ketosis is going great, I adapted very quickly as I expected I would. As a matter of fact tonight is supposed to be my Carb Nite... HMMM... if I don't have time to lift I will put CarbNite off until tomorrow. I want the benefit of getting in a serious workout before hitting up that big surplus.

 

[Cgkone]

When you are bulking do you still follow the OMAD plan, or do you add in any intra or peri workout nutrition? Just curious how you get the 150 in. Are you doing like a 20 oz sirloin, or do you mix and match within the same meal.

That was the reason he mentioned it but I think there might be other reasons. When I asked if I should run the Torem on cycle even though I am on TRT he said yes I should.
Spurfy, what is the benefit of me running the torem nightly if I am on TRT?

Had a rough night last night. My Dad had a seizure at the game and had to be taken to the VA. He is stable now but he has so many health issues from being exposed to Agent Orange in Vietnam that this really worries me. Going to make sure to try to spend as much time as I can with him from here on out. He might have years but he might not have tomorrow... This was a pretty scary wake up call.

On that note, I may be at his house visiting with him if he is home instead of lifting weights tonight. If he is still be kept for testing and observation then I will be at the hospital so today might just end up being an off day. Again not a big deal. I got some good work in the last 2 days even without lifting weights. If I don't get to lift I might just do some 2 minute drills for push ups, recline rows and some form of body weight or goblet squat / lunge.

Oh yeah, ketosis is going great, I adapted very quickly as I expected I would. As a matter of fact tonight is supposed to be my Carb Nite... HMMM... if I don't have time to lift I will put CarbNite off until tomorrow. I want the benefit of getting in a serious workout before hitting up that big surplus.

Positive vibes sent to you for your family bro.

 

[Hyde]

Sorry to hear this - my dad just found out he has Hodgkin’s lymphoma and started chemo a couple weeks ago, so been trying to call and see him more (he lives 2.5 hours away). He hasn’t had any sides from chemo beside his fake hip suddenly getting very painful, so that’s a win. You won’t regret the time spent one bit.

 

[MrKleen73]

Sorry to hear this - my dad just found out he has Hodgkin’s lymphoma and started chemo a couple weeks ago, so been trying to call and see him more (he lives 2.5 hours away). He hasn’t had any sides from chemo beside his fake hip suddenly getting very painful, so that’s a win. You won’t regret the time spent one bit.

Agreed, and here is to wishing your father a full recovery.

 

[Spurfy]

When you are bulking do you still follow the OMAD plan, or do you add in any intra or peri workout nutrition? Just curious how you get the 150 in. Are you doing like a 20 oz sirloin, or do you mix and match within the same meal.

OMAD with giant steaks and 5 eggs. I only count protein grams, nothing else.

That was the reason he mentioned it but I think there might be other reasons. When I asked if I should run the Torem on cycle even though I am on TRT he said yes I should.

It's awesome for lipids. Raises HDL and lowers LDL, also helps prevent prostate cancer and affords protection against endocrine disruptors -- which are potent carcinogens.

Had a rough night last night. My Dad had a seizure at the game and had to be taken to the VA. He is stable now but he has so many health issues from being exposed to Agent Orange in Vietnam that this really worries me. Going to make sure to try to spend as much time as I can with him from here on out. He might have years but he might not have tomorrow... This was a pretty scary wake up call.

My dad and uncle exposed as well, lots of health issues. Uncle died of a rare brain cancer.

Wishing a speedy recovery and many more years for your dad.

Oh yeah, ketosis is going great, I adapted very quickly as I expected I would. As a matter of fact tonight is supposed to be my Carb Nite... HMMM... if I don't have time to lift I will put CarbNite off until tomorrow. I want the benefit of getting in a serious workout before hitting up that big surplus.

Var enhances ketosis.

 

[MrKleen73]

OMAD with giant steaks and 5 eggs. I only count protein grams, nothing else.



It's awesome for lipids. Raises HDL and lowers LDL, also helps prevent prostate cancer and affords protection against endocrine disruptors -- which are potent carcinogens.



My dad and uncle exposed as well, lots of health issues. Uncle died of a rare brain cancer.

Wishing a speedy recovery and many more years for your dad.



Var enhances ketosis.

Awesome stuff on the torem, increasing HDL would be nice it is normally a little lower than I would prefer. Anything with anti-cancer properties is a good deal too.

Thanks for the well wishes for my father. Sorry to hear about your Uncle. Hopefully it was quick for him and not a long and painful process.

 

[MrKleen73]

Had a great visit with my father last night. He seemed to be doing well and was having a good time with my daughter too. She took him a teddy bear it just melted his heart and he kept playing with it and hugging on it. She told him "Grandpa I brought you my favorite cuddling teddy bear, it is super soft and you can cuddle on it when you are alone up here." It was just too sweet.

I didn't have time to workout and got home after 9:00. So I stayed on the ketosis train and had a huge spinach salad with 2 oz nuts, 2 oz cheese and about 20 queen olives, and had a shake with 3 scoops of whey isolate for a protein source.

Tonight is my CarbNite!!!! WOOHOO!!!!

I am going to do some lifting, going to keep things explosive, and try to get most of my body involved to really amp up the Glut-4 translocation and then I am going to crush carbs like a mad man. I think I should fill up quite a bit from the refeed, and bumping leptin back up a bit will be nice.

I weighed myself when I got up this morning and was surprised. I expected to see my weight down a pound or more but to my surprise I had gone up some. I was 209.9 and 209.2 this weekend. Even at the low dose of 40mg a night I am not really able to lose weight while averaging 2000 cals a day in keto... Pretty wild stuff. I do look leaner too, like I said actually expected to see the scale had gone down with the progress I am seeing in the mirror.

My trunk / waist is tightening up from the outside in, and I am starting to get pretty vascular again in the arms and legs.

I will weight myself tomorrow morning, after my carb nite tonight and see how much I am able to pull in. I have a feeling I might wake up looking really tight. If I overshoot it or have too much salt then a day or 2 later should have me tightening up nicely. Pretty curious what my weight will jump to with some glycogen and water being pulled in.

 

[kenpoengineer]

My heartfelt best to both your Dads. It’s been 15 years since I lost mine and I still miss him!!

 

[MrKleen73]

Okay guys, last night I hit up a challenging full body workout.

I did 5 work sets on each movement. I worked my way up to an RPE8 @ 15 reps on every movement then did 4 additional work sets at that weight with 30-60 seconds rest in between. Reps started dropping off about the 3rd work sets and then some with each set after.

Leg Press - 660 x 15, 15, 15, 14, 13 - mixed foot placement, and started with slower tempo and increase speed once fatigued. My right leg is really not agreeing with leg work lately. I am completely lopsided and think I need to see a chiro about my hips, or to see if I don't have something in my neck impinging nerves and limiting one side of my body... I am not willing to stop working legs right now but probably going to focus on BFR for them for a bit and try to get in somewhere to get this lined out. At this point the imbalance has the entire outside of my right leg tight from my toes all the way up to my hips. I could feel it stressing the tendon a bit so that was all the thigh work I was willing to do. Whatever the imbalance is it has my knee hyper-extending a little toward the outside.

Hoist Incline Chest Press - 110per side x15, 15, 13, drop to 90 per side 13, 11 - really focused on intentions with these.

Supported T Bar Row - 125 x 15, 15, 14, 14, 12 - full stretch at bottom, paused and contracted at the top

Torque Preacher Curls top end focus - 55x15, 15, 13, 11, 9 - this has 3 places to put the weights so it will focus the resistance where you want it. So this was set up to increase resistance toward the top of the curl.

Triceps Rope Extensions - 50x15, 15, 12, 9 drop to 40x12 This was on the cable set up that makes everything feel twice as heavy... Actually had to drop weight too!!!! Movement and tempo were just a smooth up and down cadence with a twisting contraction at the bottom of the movement.

Unfortunately my carb nite was not as exciting or enjoyable as I had wanted it to be. Time ended up running short so not much preparation went into it but here is what I managed to get in. I should have had a pizza ready to go for me when I got home or something. I ended up having to eat some beef and rice that was not enjoyable post workout. I actually gave up on trying to eat it a little into it and just added in an extra scoop of malto dextrin and whey isolate make up for it.

Xtend Endure x 2 = 50g carbs 24g aminos
LMtrx Recovery Drink 45c and 30p
Maltodextrin 150g
Sirloin and Spanish Rice - 16p, 6p, 24c
Pop Tarts about 80c, 5f, 5p
Blue Bell Pecan Pralines and Cream 12p, 32f, 88c
3 cups skim milk - 24p, 0f, 36c
3 scoops isolate 81p, 3, 3

Totals for that feeding -
Protein 168 - 672cals
Fats - 44 - 396 cals
Carbs - 476 - 1904 cals
Total cals for feeding 2972

Earlier in the day I had eaten 2 handfuls of peanuts, so about 2 oz... that adds about 30g fat, 14p, 14c to the daily total... so 3354 for the day...

Most would think after 500 g of carbs that i would wake up heavier but no... I woke up exactly the same weight 209.9... I burned right through this meal!!!

In my opinion this was not a big enough refeed for me. Judging by my body weight this morning I probably needed another 200-300g of carbs to really fill up my glycogen stores. I decided to have 2 Crepes this morning, our office brought some guys in to make them for Staff Appreciation week. Not sure how many carbs are in those savory crepes but we can add that to the total for the carb refeed... I got the savory kind with meat, cheese, egg and veggies in them, not the sweet ones... I figured my weight didn't budge not one ounce with the 500 carbs yesterday, so having this one time a year breakfast wasn't going to be an issue for me.

I think I might do a small refeed again in 2-3 days then schedule one more for next Saturday... that way I can take pics Saturday morning while depleted, and again Sunday full of glycogen and turn in which ever set comes out better for the challenge.

Unfortunately I am not going to have my abs in as well as I had hoped. I just waited to long to get my crap together. However now I am on point, and not going to stop until I am feeling pretty happy with my physique. I hit that spot where saying no to things I shouldn't have is just automatic now. My priorities are set on this and the progress is coming!!!!

 

[Hyde]

Sounds like the Kleen train is running full steam ahead now! Pretty cool training session

 

[MrKleen73]

Sounds like the Kleen train is running full steam ahead now! Pretty cool training session

Yes Sir!

Hit up another full body on Saturday, and ended up having another carb meal like I mentioned I would. Wasn't big just 200g.

I also took my dog up to boarding school this weekend. He is a good dog but he is too big and needs some legit training. They train champions at this place so I expect a very nice result. Not what I got from the other place that only used food. Sure he learned the tricks but if he wont listen without food then what good is the training...

Going to hit up the weights tonight when I get home. Looking forward to a lifting session tonight. I am also going to go out at lunch and get in some cardio.

 

[MrKleen73]

Ughhhh! I went out at lunch for some hill sprints and I think I might have borderline pulled my hamstring... It does not feel good at all, and I can tell it wants to cramp up on me.

I did 6 40 yard hill sprints before my leg told me to stop sprinting. I feel like if I had done another set I would have most definitely pulled it pretty bad. After that I decided to slowly jog up this longer but less steep incline, and then walk back to the starting point for the rest of the workout. The longer hill section is 100 yards according to the track coach that was out there. I managed about 5 more total rounds then headed back to the office.

Right now my hamstring is not happy with me but it has not snapped, or popped or anything but it is aching and tight... I really hope I didn't do any real damage and instead just got a gnarly trigger point I can work on later... Either way I doubt I will be doing any leg work this week, or I should say I won't be doing any heavy leg work. I might do some stuff to try and loosen it up, but i don't think anything else is in the cards. If anything I might do some high gear cycling to get blood into the legs but we shall see.

Still trying to finish this one out strong...

 

[Studhorse]

Ughhhh! I went out at lunch for some hill sprints and I think I might have borderline pulled my hamstring... It does not feel good at all, and I can tell it wants to cramp up on me.

I did 6 40 yard hill sprints before my leg told me to stop sprinting. I feel like if I had done another set I would have most definitely pulled it pretty bad. After that I decided to slowly jog up this longer but less steep incline, and then walk back to the starting point for the rest of the workout. The longer hill section is 100 yards according to the track coach that was out there. I managed about 5 more total rounds then headed back to the office.

Right now my hamstring is not happy with me but it has not snapped, or popped or anything but it is aching and tight... I really hope I didn't do any real damage and instead just got a gnarly trigger point I can work on later... Either way I doubt I will be doing any leg work this week, or I should say I won't be doing any heavy leg work. I might do some stuff to try and loosen it up, but i don't think anything else is in the cards. If anything I might do some high gear cycling to get blood into the legs but we shall see.

Still trying to finish this one out strong...

Hope that Hammy is ok! Hammies can be a pain in the A to heal up!

 

[MrKleen73]

Hope that Hammy is ok! Hammies can be a pain in the A to heal up!

Thanks!!! I am hoping that I caught it quickly enough. I felt it start to hurt 2/3 of the way up the hill and only ran 1 more step and felt it again and started walking. Then quit doing anything that caused it pain, but by the time I got back here to work the hamstring has gotten pretty tight. So at a minimum I have a trigger point knotted up in there...

 

[Studhorse]

Thanks!!! I am hoping that I caught it quickly enough. I felt it start to hurt 2/3 of the way up the hill and only ran 1 more step and felt it again and started walking. Then quit doing anything that caused it pain, but by the time I got back here to work the hamstring has gotten pretty tight. So at a minimum I have a trigger point knotted up in there...

Wait till you get home after sitting in a car. ought to be nice and tight by then. Ice the heck out of it brother and take it easy on it. Last thing you want is a tear.

 

[MrKleen73]

Wait till you get home after sitting in a car. ought to be nice and tight by then. Ice the heck out of it brother and take it easy on it. Last thing you want is a tear.

Yeah, I am almost limping now that it is tightening up more from not moving as much. Hopefully I go to sleep tonight and wake up not feeling too bad. This is one of those ones where it is going to be an Oh Dam that hurts, or wake up and feel like nothing is wrong. It is right there on the cusp, so hoping it isn't too bad.

I am sitting on an ice pack now hoping it will help out.

 

[wasme]

Hope that hamstring is ok brother...

 

[christ83189]

Yeah, I am almost limping now that it is tightening up more from not moving as much. Hopefully I go to sleep tonight and wake up not feeling too bad. This is one of those ones where it is going to be an Oh Dam that hurts, or wake up and feel like nothing is wrong. It is right there on the cusp, so hoping it isn't too bad.

I am sitting on an ice pack now hoping it will help out.

You should go for a back squat PR tonight. That'll make it feel better lol just kidding

 

[Hyde]

You should go for a back squat PR tonight. That'll make it feel better lol just kidding

Troll game strong

 

[booneman77]

You should go for a back squat PR tonight. That'll make it feel better lol just kidding

was thinking RDL haha

 

[GrizzleB]

Ok I gotta ask cause Everytime I'm scrolling I see the cover photo on this thread, what the hell is that thing the girl is holding lol

 

[christ83189]

was thinking RDL haha

Even better lol

 

[Rocket3015]

You guys are tough on him !

 

[DemntedCowboy]

Ok I gotta ask cause Everytime I'm scrolling I see the cover photo on this thread, what the hell is that thing the girl is holding lol

Its an S Bar and its awesome. I got one here at my house cause my wife was a massage therapist before being diagnosed with MS

 

[SilentSavage0523]

Even better lol

GHD

 

[MrKleen73]

Hope that hamstring is ok brother...

Thanks!

You should go for a back squat PR tonight. That'll make it feel better lol just kidding

LOL

was thinking RDL haha

Now that hurt to just think about doing. It hurts just from bending over.

Ok I gotta ask cause Everytime I'm scrolling I see the cover photo on this thread, what the hell is that thing the girl is holding lol

It is a trigger point bar for breaking up knots in hard to reach places.

Even better lol

Sadistic Phuck!

You guys are tough on him !

I know right... Tough Love!

Its an S Bar and its awesome. I got one here at my house cause my wife was a massage therapist before being diagnosed with MS

I just got one the other day need to get into the video on how to use it best.

Woke up not feeling too bad as far as the hamstring goes. It is definitely tweaked but I think just a light strain or pull. I can feel it with every step but it isn't painful just present. Bending over hurts and coming back up hurts little more but I am pretty confident I will be 100% in a week.

I had some sort of gas bubble or muscle spasm in my back / rib area while this morning that took my breath away. That crap was excruciating. So I took 800mg of ibuprofen, should help with both situations.

I know I am a glutton for punishment but I think I am going to ride bike during lunch today. Just keep it very relaxed pace no pushing it at all. Enough to burn a little energy, and get some blood flow into the hammy to increase recovery.

I took some pics last night just to see where I was and the improvements are noticeable. Abs are just barely coming in now. Who knows what might happen by this weekend. I am so close that 1lb could make the difference between abs and almost. Top are noticeable, sides are coming in around the bricks but a few spots in the center are still a little too soft.

Good news is that Trinity's Choir Day at the water park is not until May 25th so I have plenty time to get pretty lean by then. Definitely enough to impress her friends.

 

[kenpoengineer]

Rest Day is in your future!

 

[MrKleen73]

Just finished up some training.

Hit up a 25 minute bike ride then did some upper body stuff.

Super set rest about 1 minute between super sets
Weighted pull ups- WG 8, +25x5, +50x3, SW x8, 7, 6, 4
Dips x15, +25x10, +50x10, +90x10, +90x10, +90x10, +90x7

45 seconds rest
Wide Grip BHN Military Press 90x27, 110x19, 90x14

That had me whooped and pumped! My leg did well on the ride which was awesome. I didn’t push it though.

 

[Rocket3015]

Rest Day is in your future!

Ever Ready Bunny !!