morry
Well-known member
Well said Rick. Chris is an outstanding logger and even a better athlete. Throw in the fact that he is sharp as a tack and you have the recipe for a perfect storm....
Kleen Crashes Head first into fat loss using Lyle McDonald's Rapid Fat Loss Handbook.
- Thread starter MrKleen73
- Start date
Well said Rick. Chris is an outstanding logger and even a better athlete. Throw in the fact that he is sharp as a tack and you have the recipe for a perfect storm....
Rosie Chee
The Female Terminator
^^^ Exactly! You have to find the "right" way for YOU, regardless of what anyone else says or does! (Which is why I often don't recommend what I do for others, since I do it for me and no one else, and others need to realize that what I am relaying is MY experience with any given thing and does not reflect what they may experience if they do it).
~Rosie~
Frank Reynolds
Board Supporter
The norm?
Where's the fun in that?
Where's the fun in that?
DreamWeaver
Legend
Thank God for Chris, he got the whole lean gains thing started over here and I have been eating that way for almost a year now. Warrior workouts he designed. I think they are an improvement on HST. His ideas on Progressive training also I use exclusively....
Onlychevy6
Well-known member
You all realize while all is true his head is now like a big ole balloon.
Love ya brother. And thanks
Love ya brother. And thanks
DreamWeaver
Legend
lol yah that's another good thing about Chris that is exactly won't happen, a man is only as good as his humility..
oop you know where that's goin..
Onlychevy6
Well-known member
DreamWeaver said:lol yah that's another good thing about Chris that is exactly won't happen, a man is only as good as his humility..
oop you know where that's goin..
Lol.
MrKleen73
Legend
Definitely the original crash diet was supposed to be very severe. Right now I am pretty much on maintenance throughout the end of the weekend. Monday I will begin to slowly cut calories from my burn days. I have been doing the Intermittent Fasting thing for a while now and it is definitely completely in the face of conventional wisdom. However science prevailed when it came to the research involved in me making my decision to give IF style eating a try and haven't really looked back.
Thanks Rosie, I think that is the most fun way to go about life, just keep trying new things.Chris doesn't follow the "norm" - he does what works for him and is not afraid to try experimenting with different methods to find that. You'll find a few of here do that - Chris is indeed a pioneer for a lot of things grown on AM though
~Rosie~
Thanks Rick and looking at your avi I have to say you have really done a stellar job in executing the information flawlessly.
Thanks JaJa!
And the Thunder Rolls! Thanks Morry, love my logs because I learn from them also. We have a ton of people here like yourself and many of the others who posted above that are simply stellar not only as fitness enthusiasts but individuals.
Once again on point with your statements!
I see a No and an Or but no Fun!
Wow thanks Doug!
LOL, Are you saying my head is bulbous???
lol yah that's another good thing about Chris that is exactly won't happen, a man is only as good as his humility..
oop you know where that's goin..
Yeah I try not to get a big head. It is already plenty big as it is.
DreamWeaver
Legend
Look at the progress I made last year at my age, that was not accident and mainly due to some of the things I mentioned. Remember I was struggling with off season diet and lifting too heavy too often... those adjustments in diet and training made the difference. I can't believe it the best I have been at 53 and now because of smart taining my shoulder is healing and my chest is getting bigger and so are my legs...
54 may be a better year for me.. a lot of it thanks to those improvements...
ScottyDoc
Well-known member
and I'm a Sophisticated Red-Neck!!!
houstontexas
Well-known member
I noticed you are running the nyc stack. I'm running it for the first time right now and really like it. I'm dosing it @ 1pill 3x per day atm. What are you dosing at and what are your thoughts on adding more yohimbine hcl?
MrKleen73
Legend
Sorry for the lack of updates here. I have been busy and also trying to comment on some logs I had not had chances to look back at. I have been doing the maintenance thing and am pretty much in the same physical state I was at the end of the diet plus about 3 lbs of glycogen and water rebound.
I was sick to my stomach this past Saturday and it really impacted my performance in a severe way. I forced myself to go in and push through most of the workout before it just got too bad and too miserable.
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This was Tuesdays and I felt much better and increased in most of my lifts.
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Todays workout I don't have a picture of but here are the numbers. I remember them, much easier when the weights don't change from set to set.
DB Flat Bench - 85 lbs x10, 10, 10, 6 - up 5 lbs here.
DB Incline Flies - 40 lbs x10, 10 - Was pretty hard this time prob from being more worn out from the heavier presses.
HS Rows - 102 Lbs x10, 10, 10, 10 - I did these instead of DB's because I jammed my thumb on the heavy bag last night in one of those 30 second fast and hard as you can drills. So I needed to do a false or hook grip. Used a heavier weight since the balancing and control factor had been removed going to the machine.
DB Pull Overs - 70lbs x10, 10
Standing DB Shoulder Press - 55lbs x10, 10, 10, 8 this was a large increase at 5 lbs per and I am pretty happy with the reps.
Rear Delt Flies - 20lbs x10, x10 these ended up being rest paused on last set to get 10 and I think my form could have been better so I will definitely stick with this weight for a bit.
DB Overhead Triceps Ext. - 75x10, 10, 10, 8 Up 5 lbs from last time.
Seated Leg Curls - 95x10, 10, 10 , 10 - Could have gone up but running yesterday has my knee a little sore from being out of condition. I figured no reason to risk any injury.
Leg Press - 6p +25 per side x10, 10, 10, 6 - I was working hard to get through my last set and muscularly I was sure I had it but then I got a cramp at the base of my skull and it squeezed something that made my head hurt pretty bad so I stopped immediately and started trying to get the knot to release. I will stay at this weight next week just to be sure I would have completed it. Who know when muscle failure may have popped up.
Yeah I am actually adding in 5mg of Y-HCL to it now.
I was sick to my stomach this past Saturday and it really impacted my performance in a severe way. I forced myself to go in and push through most of the workout before it just got too bad and too miserable.
Invalid Link Removed
Invalid Link Removed
This was Tuesdays and I felt much better and increased in most of my lifts.
Invalid Link Removed
Invalid Link Removed
Todays workout I don't have a picture of but here are the numbers. I remember them, much easier when the weights don't change from set to set.
DB Flat Bench - 85 lbs x10, 10, 10, 6 - up 5 lbs here.
DB Incline Flies - 40 lbs x10, 10 - Was pretty hard this time prob from being more worn out from the heavier presses.
HS Rows - 102 Lbs x10, 10, 10, 10 - I did these instead of DB's because I jammed my thumb on the heavy bag last night in one of those 30 second fast and hard as you can drills. So I needed to do a false or hook grip. Used a heavier weight since the balancing and control factor had been removed going to the machine.
DB Pull Overs - 70lbs x10, 10
Standing DB Shoulder Press - 55lbs x10, 10, 10, 8 this was a large increase at 5 lbs per and I am pretty happy with the reps.
Rear Delt Flies - 20lbs x10, x10 these ended up being rest paused on last set to get 10 and I think my form could have been better so I will definitely stick with this weight for a bit.
DB Overhead Triceps Ext. - 75x10, 10, 10, 8 Up 5 lbs from last time.
Seated Leg Curls - 95x10, 10, 10 , 10 - Could have gone up but running yesterday has my knee a little sore from being out of condition. I figured no reason to risk any injury.
Leg Press - 6p +25 per side x10, 10, 10, 6 - I was working hard to get through my last set and muscularly I was sure I had it but then I got a cramp at the base of my skull and it squeezed something that made my head hurt pretty bad so I stopped immediately and started trying to get the knot to release. I will stay at this weight next week just to be sure I would have completed it. Who know when muscle failure may have popped up.
Yeah I am actually adding in 5mg of Y-HCL to it now.
RickRock13
Well-known member
Looks like you did a decent job maintaining Chris. How soon do you have now before going into full cut mode?
MrKleen73
Legend
I dropped my cals down slightly this week but will drop them a little more next week which will mark the beginning of this race to be like RickRock13, you know that guy? He is a lean mofo! I think I may need to redo my Avatar to something more inspiring to me like when I was really lean... Remind myself that is the goal daily.
DreamWeaver
Legend
My timing is for when It's warm enough to take my shirt off.... no hurrry 
....
....
Frank Reynolds
Board Supporter
My avatar is the condition I am striving to get back to. It is a hard job, but someone has to do it!
DreamWeaver
Legend
RickRock13
Well-known member
Frank Reynolds said:
I sense much sarcasm here....I'm thinking your goal is not to look like Danny Devito :thinking:
Frank Reynolds
Board Supporter
EasyEJL
Never enough
You have a cheat day coming to you ? just do the old switcheroo
yeah, I haven't had a real cheat day in a long time, so I wasn't worried. probably a good thing overall
Frank Reynolds
Board Supporter
Im not Chris but can you post your normal macros, calories, etc? Like where you would start a diet typically...
RickRock13
Well-known member
ScottyDoc said:
Definitely log it Scotty....I'm sure you could get lots of input if you did from Doug, Chris, me, and whoever else....
RickRock13
Well-known member
MrKleen73 said:How funny, I too am trying to look like Danny Devito, I think I have you beat right now.
Well, actually Danny Devito's "Twin" is Arnold Schwarzenegger!!!.....(if you remember the movie Twins)
DreamWeaver
Legend
Al it's pretty simple, just don't overthink it... Just select an 8 hour eating window and eat most of your cals after workout on wd and reduce cals on burn days. Low carbs on burn days, higher carbs on wd's...you could start any time and just log it and you can tweek it based on feedback.
EasyEJL
Never enough
I agree, don't get "skinny white boy" syndrome and overwork it. If you have a meal plan you are eating now in 6 meals, just slap 2 of the meals together for each of 3 meals in your eating window. Remove some calories from non-workout days and add those back to the workout days.
ScottyDoc
Well-known member
This is my normal day when eating good...
Meal 1 - 2 scoops whey protein with 2/3 cup of raw oats (pre-workout)
Meal 2 - 2 scoops whey protein with 2/3 cup of raw oats (post-workout)
Meal 3 - 2 cans of tuna and 1 can of spinach
Meal 4 - 6 egg whites/1 yoke & 1 can of green beans
Meal 5 - 8oz Grilled/Baked Chx Breast with 1 can of greens
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
- 2-3 gallons of water per day
- not saying that is how I have been eating lately, but that is picture perfect exactly how I eat when I am shredding down, I mean cookie-cutter!!!
Meal 1 - 2 scoops whey protein with 2/3 cup of raw oats (pre-workout)
Meal 2 - 2 scoops whey protein with 2/3 cup of raw oats (post-workout)
Meal 3 - 2 cans of tuna and 1 can of spinach
Meal 4 - 6 egg whites/1 yoke & 1 can of green beans
Meal 5 - 8oz Grilled/Baked Chx Breast with 1 can of greens
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
- 2-3 gallons of water per day
- not saying that is how I have been eating lately, but that is picture perfect exactly how I eat when I am shredding down, I mean cookie-cutter!!!
DreamWeaver
Legend
You will be able to loosen that up extensively on wd's but the content is pretty good for burn days.
Frank Reynolds
Board Supporter
Wanna see what I eat on a typical day with IF when shredding down? Let me hit my archives.....
This is kind of just an average day for me. **** doesn't have to be boring. Bring on the waffles..lol
(veggies not included, but eaten)
Meal 1:
4 oz deli turky on thomas everything bagel with full sugar bbq sauce
2 cup egg whites with 1 scoop protein powder
5 low fat eggo waffles with low fat whipped cream and sugar free syrup(sometimes I use low fat ice cream)
Meal 2:
9 oz cooked pork tenderloin with bbq sauce
1 serving of kraft mac and cheese made with almond milk and a small amount of coconut oil
Meal 3:
1 cup of egg whites, with 1 scoop of casein/egg/whey blend
2 table spoons of white chocolate wonderful peanut butter(this stuff is the ****)
On saturday I refeed. Usually 2000g of carbs.
A typical post workout meal for me would be something like this. 1lb of chicken breaded in panko, and baked, half a box of mac and cheese with almond milk(very low fat), and a waffle or two with ice cream on it for dessert..lol
This is kind of just an average day for me. **** doesn't have to be boring. Bring on the waffles..lol
(veggies not included, but eaten)
Meal 1:
4 oz deli turky on thomas everything bagel with full sugar bbq sauce
2 cup egg whites with 1 scoop protein powder
5 low fat eggo waffles with low fat whipped cream and sugar free syrup(sometimes I use low fat ice cream)
Meal 2:
9 oz cooked pork tenderloin with bbq sauce
1 serving of kraft mac and cheese made with almond milk and a small amount of coconut oil
Meal 3:
1 cup of egg whites, with 1 scoop of casein/egg/whey blend
2 table spoons of white chocolate wonderful peanut butter(this stuff is the ****)
On saturday I refeed. Usually 2000g of carbs.
A typical post workout meal for me would be something like this. 1lb of chicken breaded in panko, and baked, half a box of mac and cheese with almond milk(very low fat), and a waffle or two with ice cream on it for dessert..lol
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RickRock13
Well-known member
Holy crap Frank. That is insane vascularity right there...that's no Danny Devito arm! Look shredded!
Frank Reynolds
Board Supporter
heh thanks.. I am pretty vascular by nature.
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DreamWeaver
Legend
Holy fug!! yah I used to do the 2000 grams of carbs thing, it works but I feel like shyte for 2 days, ungodly gas, wife was thinking abot killin me while I slept.
Frank Reynolds
Board Supporter
DreamWeaver said:
I do poorly on daily carbs.. I feel like that everyday, plus just drag ass. So 1 day of glorious eating and discomfort is better than 7 for me.
Dieting I do about 100-125 on training days, 40-60 on non.
That said when I'm not super lean I don't Refeed, Just a cheat meal or two. At the start of a diet I might only eat 500g. The leaner I get the harder I Refeed. I start to get flat quick if I don't. Pulling 500lb deads depleted sucks.lol
By the end of my last diet I was having 15,000 Cal all out cheat days..lol
EasyEJL
Never enough
easy enough, just add the whey to each of the 3 solid food meals, burn days remove the oats, boom, you're done.
Frank Reynolds
Board Supporter
EasyEJL said:easy enough, just add the whey to each of the 3 solid food meals, burn days remove the oats, boom, you're done.
That's pretty much why I asked his preferred diet. Just take that and adapt for IF and you are done.
DreamWeaver
Legend
Yah your figure 8000 from carbs alone... one thing I noticed is it did really speed up my metablsm. I eat most of my carbs after workouts now so it's close to bed time by the time I finish eating, workout is done...
Frank Reynolds
Board Supporter
I do the same thing now that I workout at night.. I have no carbs with my first meal, about 50-75g with dinner(pre-wo), and the remaining intra-workout, then a pro fat meal to end my feeding window.
I always prefer to just concentrate them, vs eat them in every meal.