Classic Kleen - The Road To Competition Fall 2024
- Thread starter MrKleen73
- Start date
Dustin07
Legend
I agree with you. While i'm not a thc user, THC and gear are two things that I feel we actual create more issues with by not having more open dialogue. I know it is old hat for some of you guys but I still find the basics of anabolics to be fairly complicated and hard to balance. Then there is the legit health concerns such as sources, and how to talk to your doctor about it.
yeah man it's unfortunate, despite his chest striations it really looks like you probably had the better conditioning.
No they don't. Arms on the middle guy and lats on the right to me are pretty solid indicators. I respectfully recognize that genetics are a thing and it's not fair to always throw out cliches, but legit natty guys do not have good arms on stage and can't pull a large lat flair.
MrKleen73
Legend
Yeah, the guy in that pic was also coaching one of the other guys. After the show he told me when I showed up the night before to check in, and they did a visual check of our physiques to see if we looked natural, didn't have any gyno, and decide where we should compete. He and his client were both like "Oh Sh*t this guy is gonna wreck us if he fills out anymore. He is already in crazy condition and has good size." He said when they saw me in the morning they were both so happy I had flattened out and lost size because the show was mine otherwise. Then he went on to tell me how he knew he could have helped me fill back out in the hour before prejudging but he wasn't going to help and cause himself or the other guy a loss. I was so annoyed, but I totally understood why he wouldn't have helped in that situation.
Dustin07
Legend
what a douche canoe. I'm not going to likely help a competitor beat me in the moment, but I'm not going to come back and say I could have helped you but didn't want to, either.
MrKleen73
Legend
Well, he didn't just offer it. He waited for me to bring up that I had messed up my own prep and would need a coach the next time. That is when he brought it up, and gave me his contact info if I was looking to actually get a coach. He was actually a nice guy, and had to tell me he knew how to correct it so I would value his opinion. Now I know a good hit of salt and some fast acting carbs were the answer.
Hyde
Legend
Yeah I was going to say, a pack of soy sauce, bottle of honey & a few ius of slin would have helped out in a jiffy.
Hyde
Legend
Must suck being natty. Everyone says you can't get too strong, can't be too lean, don't look full and look small, but the second you turn the corner on those kind of things suddenly no one believes you anymore and you are a fake natty.
If it makes you feel any better, the rest of the world outside of fitness couldn’t give a **** less about anything any of us do anyway. I cannot tell you the number of time my extended family or friends introduce me to others as a “bodybuilder” because they still don’t even understand after years of competing
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Hyde
Legend
This is true. Whenever I try to explain weightlifting I am like do you watch the olympics when people lift the colorful weights.
My dad was so impressed the first time I showed him one of my comp deadlifts, until I was locked out & he realized there was no second pull coming.
He genuinely thought I was going to clean 600+lbs, because gen pop has no concept of weights lol. I was like, Dad I would be the ATWR holder if I could clean & press that.
MrKleen73
Legend
11/17/23 - Fasted Weight 196.6
Back & Hamstrings (Friday)
Friday, Nov 17, 2023 at 4:39am
Seated Leg Curl (Machine)
"Go up 5lbs"
Set 1: 70 lbs x 20 @ 8 rpe
Set 2: 75 lbs x 15 @ 9 rpe
Set 3: 85 lbs x 10 @ 9.5 rpe
Set 4: 55 lbs x 20 @ 10 rpe
Rack Pull
Set 1: 345 lbs x 8 @ 8.5 rpe
Set 2: 315 lbs x 12 @ 9.5 rpe - I was very happy with these, found a good set up and did not have any pain.
Arsenal Wide grip Pronated Chest Supported Row
Set 1: 35 lbs x 8 @ 8 rpe
Set 2: 40 lbs x 8 @ 7.5 rpe
Set 3: 45 lbs x 13 @ 10 rpe - Start at 45 next time
Bent Over Row (Dumbbell)
Set 1: 45 lbs x 20 @ 8 rpe
Set 2: 45 lbs x 18 @ 10 rpe + 2 partials
Pullover (Machine) Rest Pause
Set 1: 135 lbs x 9 @ 10 rpe
Set 2: 135 lbs x 3 @ 10 rpe
Set 3: 135 lbs x 2 @ 10 rpe
==================================================================================
11/18/23 - Fasted Weight 194.8 - New Low for the last 10+ years! Feeling a bit flat and depleted after a week of 70 less carbs a day. More details coming in though. My legs and arms will shrink up first as I deplete, but we won't be cutting forever, and when we fill this back out it is going to look good!
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I got my blood work this morning since I wasn't going to be able to take time off next week due to some things going on at work. They said I can probably get my blood work results by Wednesday but she told me if I didn't get an email to call her and she would at least forward me whatever they already had completed. Most of those tests are quick turnarounds from what I am used to seeing. I think the testosterone is slower but I really don't care what that is. It was just part of the package. Only thing I am surprised he didn't ask for was estrogen but I am feeling great at this level. No dry joints, gyno is not exacerbated. Things seem to be going very well.
Back & Hamstrings (Friday)
Friday, Nov 17, 2023 at 4:39am
Seated Leg Curl (Machine)
"Go up 5lbs"
Set 1: 70 lbs x 20 @ 8 rpe
Set 2: 75 lbs x 15 @ 9 rpe
Set 3: 85 lbs x 10 @ 9.5 rpe
Set 4: 55 lbs x 20 @ 10 rpe
Rack Pull
Set 1: 345 lbs x 8 @ 8.5 rpe
Set 2: 315 lbs x 12 @ 9.5 rpe - I was very happy with these, found a good set up and did not have any pain.
Arsenal Wide grip Pronated Chest Supported Row
Set 1: 35 lbs x 8 @ 8 rpe
Set 2: 40 lbs x 8 @ 7.5 rpe
Set 3: 45 lbs x 13 @ 10 rpe - Start at 45 next time
Bent Over Row (Dumbbell)
Set 1: 45 lbs x 20 @ 8 rpe
Set 2: 45 lbs x 18 @ 10 rpe + 2 partials
Pullover (Machine) Rest Pause
Set 1: 135 lbs x 9 @ 10 rpe
Set 2: 135 lbs x 3 @ 10 rpe
Set 3: 135 lbs x 2 @ 10 rpe
==================================================================================
11/18/23 - Fasted Weight 194.8 - New Low for the last 10+ years! Feeling a bit flat and depleted after a week of 70 less carbs a day. More details coming in though. My legs and arms will shrink up first as I deplete, but we won't be cutting forever, and when we fill this back out it is going to look good!
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I got my blood work this morning since I wasn't going to be able to take time off next week due to some things going on at work. They said I can probably get my blood work results by Wednesday but she told me if I didn't get an email to call her and she would at least forward me whatever they already had completed. Most of those tests are quick turnarounds from what I am used to seeing. I think the testosterone is slower but I really don't care what that is. It was just part of the package. Only thing I am surprised he didn't ask for was estrogen but I am feeling great at this level. No dry joints, gyno is not exacerbated. Things seem to be going very well.
PolishHamm3r77
Well-known member
Leaning out real nice!!!
MrKleen73
Legend
Thanks, yeah I am really excited to see where this goes from here.
Thanks Man!
What a difference 2 meals make. Was noticing a lot more veins in my quads and wanted to see if the camera would pick them up. Pretty big difference.
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Segansational
Well-known member
Legs and midsection looking on point! Agree with others when completely dialed in, could be lights out. Just a little constructive criticism on the posing (take it FWIW since I've never competed, lol), but the angle for your front double biceps shot you'll want to level out your right arm more in line with the horizontal plane, if that makes sense. In your pic it's slightly angled up vs left side.
MrKleen73
Legend
Thanks, actually I normally keep the left elbow a little higher too. Supposed to make the peak look a little bigger by it being higher than the shoulder but they definitely need to be even. I can't wait to see the almost immediate size when we bring my carbs back up again, especially after another 5 or so lbs down. My guess has always been somewhere around 190 anyway but he may want to go even deeper into the cut.
Dustin07
Legend
Dude I'm legit a little shocked at how fast you are leaning up. You do not look flat at all. Lats are looking good and you aren't even doing a forward full lat spread. Arms look thick, biceps look good, and mid section is crazy lean for being a year out.
Between your thread and Hydes I'm going through a serious mind F in goals and inspiration. You're killing it homie!
Between your thread and Hydes I'm going through a serious mind F in goals and inspiration. You're killing it homie!
PolishHamm3r77
Well-known member
Vascularity in the quads is a benchmark!
Bon20
Member
Hey, regarding the loose skin on your stomach,
Are you planning to take active measures to address it? I have loose skin on my stomach too, and I'm experimenting with microneedling to see if it can help reduce it. I'm documenting the process with before-and-after photos in my log, and I'm including as many pictures as possible to make it easier to evaluate the effectiveness of microneedling.
Feel free to check out my log if you're interested. Invalid Link Removed
akboom87
Well-known member
Just continue to be impressed! Looking solid, can’t wait to see this log progress and be inspired by your hard work and determination!
really impressed with the rack pulls, with the way your lower back flared up before I’m glad to hear it was all good and heavy pulls!
gphagan1
Legend
Really looking solid brother, and I agree with what’s already been said, it’s very impressive considering how early you are into your prep.
MrKleen73
Legend
Thanks, it is hard to tell just looking at these pics especially without anything next to the to compare them too. However you can definitely feel, and see it in the way the clothes fit when you are depleted.
Thanks for all the compliments, I am definitely in a good spot right now.
Thanks, yeah definitely leaner than I have been in at least 10 + years.
Yes Sir, gives them that certain look too!
I checked it out, doesn't look like you have too much to worry about. How long have you been at your current body weight? The skin will often retract over time if you don't have stretch marks. I doubt I will do much of anything to try to correct it other than get lean enough it is paper thin. I have had the loose skin for years and years, I don't think it is going anywhere. Creative posing goes a long way in hiding it and honestly it's not really bad enough to hide much of my condition.
Thanks, I really focused on re-bracing before each rep just to make sure I kept myself safe.
Thanks very excited about where things are right now.
Here is Saturdays Arm Session never really got a chance to post it up.
Arms (Saturday)
Saturday, Nov 18, 2023 at 4:02pm
SA Triceps Rope Extension
Set 1: 40 lbs x 20 @ 9 rpe
Set 2: 40 lbs x 15 @ 9.5 rpe
Set 3: 50 lbs x 10 @ 10 rpe
Set 4: 30 lbs x 16 @ 10 rpe + 4 partials
Triceps Kickback (Dumbbell)
Set 1: 15 lbs x 12 @ 9 rpe
Set 2: 15 lbs x 12 @ 9.5 rpe
Set 3: 15 lbs x 12 @ 10 rpe
EZ Bar Skullcrusher
Set 1: 55 lbs x 15 @ 8.5 rpe
Set 2: 55 lbs x 12 @ 10 rpe
Set 3: 55 lbs x 10 @ 10 rpe
Diamond Push Up
Set 1: 12 reps
Set 2: 7 reps
Set 3: 5 reps
Single Arm Preacher Curl
Set 1: 25 lbs x 10 @ 9 rpe
Set 2: 25 lbs x 10 @ 10 rpe
Set 3: 25 lbs x 8 @ 10 rpe
EZ Bar Biceps Curl
Set 1: 40 lbs x 15 @ 9.5 rpe
Set 2: 40 lbs x 15 @ 10 rpe
Set 3: 40 lbs x 11 @ 10 rpe
===============================================================================
Sunday - Spent Traveling - Off plan meal - Texas De Brazil - Meats and some of their Dessert bananas - I kept my food to what I thought would be about 1250-1500 calories. Other than that I had 2 muscle milk shakes 1 fairlife protein shake and a protein smoothie with some cherries when I got home.
I woke up looking full as a tick and just a bit over 200lbs. Everything was tight. Already had to large movements so I expect weight will get back down under 200 pretty quickly.
Here is this morning's training session.
Chest & Biceps (Monday)
Monday, Nov 20, 2023 at 4:43am
Incline Chest Press (Machine)
Set 1: 75 lbs x 9 @ 10 rpe - Should have been 85
Set 2: 80 lbs x 8 @ 10 rpe
Iso-Lateral Chest Press (Machine)
Set 1: 57.5 lbs x 10 @ 9 rpe
Set 2: 57.5 lbs x 9 @ 10 rpe
Set 3: 57.5 lbs x 8 @ 10 rpe > drop set
Set 4: 42.5 lbs x 5 @ 10 rpe > drop set
Set 5: 37.5 lbs x 4 @ 10 rpe > drop set
Bench Press (Cable)
Set 1: 30 lbs x 15 @ 8 rpe
Set 2: 40 lbs x 15 @ 9 rpe
Set 3: 40 lbs x 15 @ 10 rpe
Chest Fly (Machine)
Set 1: 90 lbs x 21 @ 8.5 rpe
Set 2: 90 lbs x 21 @ 9 rpe
Set 3: 90 lbs x 20 @ 10 rpe
Spider Curl (Dumbbell)
Set 1: 20 lbs x 15 @ 8 rpe
Set 2: 20 lbs x 15 @ 10 rpe
Set 3: 20 lbs x 14 @ 10 rpe
Bicep Curl (Dumbbell) - Go up to 20.
Set 1: 15 lbs x 15 @ 8 rpe
Set 2: 15 lbs x 15 @ 9 rpe
Set 3: 15 lbs x 15 @ 9 rpe
Great session this morning, really pushed things and felt good doing it.
Shoulder held together pretty good today, but still a little tight. Opening up the grip felt better for it, so we will see if it improves a little. If not I will need to get some kind of soft tissue work done.
Alright, checkin information. Coach responded, we are keeping the diet the same except he wants me to swap out my previous clean post workout meal for a hamburger and large fries. I didn't have that this morning so I went with flank steak fajita and some uncle bens spanish rice. I have a question out to him about how fat the meat should be on this since I will have to prep it. Not going to find a burger to eat at 8:00AM and don't wants a total grease burger.
I also get Thursday and Friday as free days to eat this week. I will enjoy myself but also keep things within reason. He said we will probably be done cutting and start reversing in 2 weeks. I don't want to push that off by overdoing it on my free days.
Dustin07
Legend
which macros in particular are we looking for in the hamburger? unless you make it yourself it seems like this would be a high fat, decent carb, and low protein solution. OF course if you make your own on a pretzel bun you have a great carb + moderate protein source now.
MrKleen73
Legend
He just responded and I have to admit, I am really surprised, he is talking full fat, doublemeat, with large fries fast food style refeed after every training session... So I looked up what a full fat double meat whataburger and fries comes out too and it is pretty unreal.
Doublemeat burger = 61g total carbs, 56g net carbs, 51g fat, 48g protein, and 880 calories.
Large Fries - 70g total carbs, 64g net carbs, 28g fat, 7g protein and 560g calories
Post workout refeed totals - 131g carbs, 79g fat, 55g protein and 1340 calories
So that adds about 650 calories to my training days.
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Dustin07
Legend
i'm thinking that's 560 calories on the fries and not 560g carbs right? that burger is higher in pro than i expected but the fat to pro ratio is in line with what i was thinking. I wouldn't do that on my own and that's why we pay coaches to make us! Pumped to see what this does for you. jumping 650 calories definitely seems more like a bulk than a reverse to me, but again, that's why the coach is there to coach.
Hyde
Legend
That is exactly what I expected. This is something that has caught on a lot in the prep world, at least from what you see on social media/podcasts/vlogs. Having a set strict diet and then essentially throwing 5 Guys at it at targeted spots. The freakier the athlete response to that calorie & fat surge, the more often the coach does that lol.
I can’t say it makes any sense to me beyond once-twice a week compared to raising overall calories, but I will say there is a lot to be said for A. acute timing of bursts (as opposed to an overall systemic increase in cals) and B. a mental reward component that may help sustainability of a rigid diet.
Dustin07
Legend
when I was running klokov my reward was a double quarter pounder with cheese. I struggle to believe that it's the best solution for the calories/macros, but It was always fun knowing when I finished my 4x9 I could eat a huge cheese burger and enjoy it.
Hyde
Legend
It is even more common in strength. I bet if you surveyed strength athletes (not bodybuilders) a majority probably eat out 3+ times/wk just to maintain. The rest is more staple foods, but people do rely on those calorie spikes more than they tend to acknowledge. Of course you can make them at home much cheaper, but many people don’t have that realization or are too lazy. When you super bulk though, you have to figure out how to cook because you need that daily typically.
Dustin07
Legend
yeah that makes a lot of sense. of course when my wife and I meal prep we eat for a fraction of the price of eating out, but I like having just that little bit more control over my macros. I've never been good at intentionally increasing fats that much but I love ramping up clean carbs. clean protein just always strikes me as 'free food'. (well, despite the fact that its far more xpensive lol)
jimbuick
Legend
We used to end every Saturday strongman session with a trip to cicis pizza or Golden Corral or something like that. Good times.
Segansational
Well-known member
Now that's motivation for ya!
MrKleen73
Legend
Haha, yes Sir, corrected, that would be a huge order of fries! Agreed, I would have definitely not done this on my own.
Oh the interesting thing is this is still considered in the cut. Considering there are 5 days of training this is a pretty substantial increase. However I think it still leaves me in a deficit.
Yeah, with me lifting 5 times a week this is almost an increase across the whole week change but I guess a couple low days in there to break it up.
Yeah, I think this will be good for me mentally having more food. However definitely going to be changing up my food prep process. I am going tonight to get some meat or patties for this, and some hamburger buns, and then i guess I will make well oiled roasted potatoes to try to get the fats where they need to be to be like french fries.
yeah, I will be cooking mine because it doesn't make sense to try to go to a burger place at 8:00AM.
I haven't really been good at that either while having higher carbs in my diet. So this is totally new for me.
The every session with me, you and Montana at Genghis Grill feeding like starving Ethiopians at a feeding trough.
PolishHamm3r77
Well-known member
Think of it this way… you walk into McDonald’s w a killer pump post workout and then when someone asks say you eat that way 6 times a day and walk out. 
MrKleen73
Legend
Okay, I think I have this down... So I workout, then walk in to McDonald's with a killer pump, they ask me if I got that way by eating like that. I say 6 times a day and walkout. My question is at what point do they ask me why I brought Whataburger into a McDonald's because Mickey D's SUCKS!!!!Think of it this way… you walk into McDonald’s w a killer pump post workout and then when someone asks say you eat that way 6 times a day and walk out.
gphagan1
Legend
Man, that sounds like my kind of coach. Seriously though it’s interesting to see different styles of coaching, whether through diet or training. The good thing is you’ve seen some of his other clients, and it sounds like his results speak for themselves. But I’m all for a coach that approves of a burger here and there.
gphagan1
Legend
I agree on the Whataburger is way better than Mickey D’s. When they first opened the Whataburgers here in Georgia, once word got out how good they are, the line of cars were in the street just to get in the parking lot.
Dustin07
Legend
unfortunately I don't think I'd be able to prepare for stage with your coach this year, we don't have a Whataburger in our region. Did have my first Whalburger in Vegas last July, that was pretty good
PolishHamm3r77
Well-known member
I know it’s not real meat. Lmao. Never been to a Whataburger. There is a Habit Burger I wanna try. Go total Piana and hit that place up w this misses late night !!!
Hyde
Legend
Making this at home is much better for health, if you are going to be doing it multiple days per week. You can use avocado or refined coconut oil for the cooking instead of the vegetable seed oils restaurants will use. When we are talking about almost daily consumption, this is very impactful both for your lipid profile and metabolic health. You have a chance to help elevate HDL and minimize LDL increase, instead of promoting insulin resistance.
PolishHamm3r77
Well-known member
I grew up in MA and have never been to a Wahlburgers. I have bought their Pattie’s at the market but never had the true “Dorchestah” experience.
MrKleen73
Legend
Yep, I trust him, and of course if I don't respond as he expects he will make adjustments.
Oh yeah, even here in Texas there are often lines. One of the best parts is they don't cook it until you order it. So it will always be fresh, but means there is a longer wait.
Haha, he recommended 5 Guys, but there is not one anywhere near me that makes sense. Whataburger is 24hr and does burgers all 24 so that is why I chose them. It would either be them or BK for a grilled whopper. Plus all doublemeat 1/4 pounder should have pretty similar macros. Large bun 1/2lb of 80/20 beef, it's pretty standard stuff. never had a wahlburger, but I think those are a little more high end than a Whataburger is meant to be.
Thats cool, yeah 5x a week cardio is a blast eh... I am @ 5x35 minutes now.I think he’s only gonna have me training 4x a week with 5x a week cardio (). He said he likes my training split as is, so I think we’ll be keeping it, but he is going to make adjustments to my volume and potentially exercise selection. I’ll know for sure soon, I think.
They are still fast food burgers, just the fact they are made when you order them makes them fresher, veggies always crisper, bun not soggy, meat still warm from the grill. Not something that has been wrapped and waiting under a warming light.
Facts, this is my goal, I will be cooking the fries / roasted potatoes with avocado oil to bring up my omega3's and monounsaturated fats. Make it more heart healthy.
I don't think they have made their way to Houston yet.
Cardio = Elliptical Ramp @10, Level 15 resistance - 35 minutes - average heart rate 140-145, 3 minute cooldown = 411 calories burned.
TMI incoming. I have probably lost 2-3lbs already today.... Nonstop restroom kind of day. I think any extra meat I ate has found it's way out of me...
jimbuick
Legend
I hate that that’s probably in my future.
Segansational
Well-known member
OK, that's helpful for me to see. 5x35 mins cardio per week. I'm curious how he dials this up over time, particularly as he gets you 3-4 months out. Because while it sucks, it definitely seems manageable. But an hour of that 5-7 days per week while carb depleted, that's where I'd be questioning my commitment to this! Good luck!
PolishHamm3r77
Well-known member
I only run when chased
rascal14
Well-known member
It’s probably obvious to a lot of you guys but I was somewhat surprised at the idea of keeping calories as high as possible, for as long as possible and adding cardio.
apparently theres something to be said about how calories in vs calories out is not actually 100% true - meaning calories out from cardio is slightly different than calories out from just not eating. I always dropped calories first before adding cardio, but thats also because I’m lazy.
apparently theres something to be said about how calories in vs calories out is not actually 100% true - meaning calories out from cardio is slightly different than calories out from just not eating. I always dropped calories first before adding cardio, but thats also because I’m lazy.
jimbuick
Legend
I’m actually with you. Would rather be eating 1900kcal and not doing 400kcal worth of cardio than eat 2300 and do the cardio.
PolishHamm3r77
Well-known member
Same. Eat less or move more? Well I love food but I am LAZY.
akboom87
Well-known member
Nice work on the LISS
That really surprises me in the burger and fries after every training session. I was kinda thinking like a fattier cut of steak and carbs. While that sounds tasty after a while that would be hard to get down every day (for me at least). Although you said you’re prepping your own because of the morning training, you could definitely prepare some smash burger patties and make a pretty killer burger.
I feel like I make better burgers at home then I can get out on the town.
Either way pretty cool to see how some of this is laid out, it’s all new to me so really cool to get to see it!