KLEEN Get’s WYKED Pumped, & WYKED Ripped! (Sponsored)

[ScottyDoc]

I have always wondered about how much protein you should really be getting. There are so many different takes on it, and all of them seem to make a valid point, but it leaves too much variety in the answers to really find the right or true amount. I've always tried for a 1.5 gram per pound minimum just because I would rather have a bit too much than too little, but it can be difficult to achieve that on very low Cal days, so I'm glad you put your side to it out there...

Rick, that can go both ways Brotha, from medical point of view if you are constantly going over your required need for protein for extended periods of time it can put unnecessary strain on your kidneys and liver causing problems later in life!

 

[MrKleen73]

I think Barry Sears quoted some studies regarding .8 grams per lb of bodyweight was the high end actually needed for muscle growth. I am not 100% certain the inflated protein requirements are not a creation of the supplement industry as opposed to real food requirements. However a little more with in reason shouldn't be a problem. I never really go over 260-270 and that is when I am pushing it. Like on a PH run or something. Now here and there I will hit over 300 but that is not a concern either because it is not the norm.

 

[ScottyDoc]

I think Barry Sears quoted some studies regarding .8 grams per lb of bodyweight was the high end actually needed for muscle growth. I am not 100% certain the inflated protein requirements are not a creation of the supplement industry as opposed to real food requirements. However a little more with in reason shouldn't be a problem. I never really go over 260-270 and that is when I am pushing it. Like on a PH run or something. Now here and there I will hit over 300 but that is not a concern either because it is not the norm.

No I agree, all within reason or on cycles of PH, etc. Those are different, I guess I was mainly referring to those who are on a constant 1.5+ grams of protein per Lb of lean body weight as a lifestyle, and also, a lot of people who are a little high in the fat % will misconstrue it to 1.5+ grams of protein per Lb they actually weigh vs. per Lb of lean body mass weight, which can also increase those high numbers even higher, possibly dramatically!

I was really only trying to make a valid point, not to start a debate, because there is no definitive amount/percentage that works for everyone, nor is there a definitive amount/percentage that can hurt everyone! So different strokes for different folks, there is valid arguments on both sides for sure!

 

[MrKleen73]

No I agree, all within reason or on cycles of PH, etc. Those are different, I guess I was mainly referring to those who are on a constant 1.5+ grams of protein per Lb of lean body weight as a lifestyle, and also, a lot of people who are a little high in the fat % will misconstrue it to 1.5+ grams of protein per Lb they actually weigh vs. per Lb of lean body mass weight, which can also increase those high numbers even higher possibly dramatically!

Oh I agree for sure.

 

[MrKleen73]

The rest of my workout went well. 12 reps 2-1-2 tempo

Leg Press - 2p, 12p, 12p +70, 14p - Up 20 lbs from last workout.
Calve Press Machine 210x15, 270x15 Not really tracking just doing whatever so calves gets trained lightly... Plenty big enough.
Rope weighted abs - 80, 110, 155, will start around 140 next time and move up.

My quads were thoroughly pumped and almost aching full before starting my last set.

 

[thebigt]

The rest of my workout went well. 12 reps 2-1-2 tempo

Leg Press - 2p, 12p, 12p +70, 14p - Up 20 lbs from last workout.
Calve Press Machine 210x15, 270x15 Not really tracking just doing whatever so calves gets trained lightly... Plenty big enough.
Rope weighted abs - 80, 110, 155, will start around 140 next time and move up.

My quads were thoroughly pumped and almost aching full before starting my last set.

leg press-up 20lbs from last workout-not bad!!!

 

[thundergod]

Here shortly I will go to the gym with the wife and finish off my legs with leg press, calves and them some abs. I am curious if switching the place of deads being first is going to effect my leg press much at all or have no effect. If it crushes leg press I may just do my deads as a separate workout later in the day on all of my leg days instead of just the ones during the week.

It depends on which area you place the most importance on. Or which area needs the most work and improvement. With me it's legs. So I do leg presses, hack squats, etc.....first and do deads before hitting my hamstrings.

With you being so strong on legs, development wise and strength wise, I suggest you doing the deads first.

I wouldn't separate them seeing that they affect a lot of the same areas like lower back and hips. You will save the recovery for other bodyparts and other workouts.

 

[thebigt]

It depends on which area you place the most importance on. Or which area needs the most work and improvement. With me it's legs. So I do leg presses, hack squats, etc.....first and do deads before hitting my hamstrings.

With you being so strong on legs, development wise and strength wise, I suggest you doing the deads first.

I wouldn't separate them seeing that they affect a lot of the same areas like lower back and hips. You will save the recovery for other bodyparts and other workouts.

damn, well said tg!!!:yup:

 

[JudoJosh]

Rick, that can go both ways Brotha, from medical point of view if you are constantly going over your required need for protein for extended periods of time it can put unnecessary strain on your kidneys and liver causing problems later in life!

This is false! There isnt a single shred of evidence that links protein intake to kidney damage.

This myth is purely founded on the speculation on the protein leaking into the urine via the kidney and the assumption is made that the protein damaged the kidneys BUT it isnt the protein that damages the kidney but the elevated glucose that causes the damage, the protein leak is the effect of this.

I agree there isnt no universal one diet fits all plan that will be perfect for everyone. The problem is this "required" need of protein for an individual will vary from person to person and a great deal of this variation will depend on the intake of other macro-nutrients.

Our body requires about 200g glucose for energy (CNS, red blood cells, etc). So if we look at someone who take a more lower carb approach against someone who takes in a higher % of carbs the optimal protein intake will be two very different numbers.

If the low carb guy is VERY low, say keto low, say he is taking in 25g carbs that will leave a deficit of 175g. Now we can assume that maybe around 30g of that glucose can be obtained from the glycerol from stored and dietary fat than that still leaves 145g needed. Now since this guy isnt eating any more carbs then the only place this glucose can be obtained from would be dietary protein intake or from the muscles. I know nobody here wants to sacrifice to fill their bodys glucose requirement and also keep in mind that not all aminos convert in a 1 to 1 fashion from protein to glucose, so here is where a higher protein intake can be very beneficial.

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I think a big mistake made in the bodybuilding communities is that protein intake is soley for building but it isnt even close. Aminos are essential to our survival and our day to day bodily functions depend on them. Can someone build muscle and stay relatively lean while on a lower protein intake and higher carb intake? Absolutely! This is just something I dont do nor believe in. I personally feel people should be more concerned with their excessive carb intake rather than their protein or fat intake. Protein and fat is what are NEEDED in our diet (hence why they are called essential), carbs are a luxury food and should be used sparingly.


*NOTE: I am in no way trying to be rude offensive, doucebaggish, etc in my post and I hope I didn't come off that way. (you know its all :grouphug This is just a big pet peeve of mine about this "I eat too much protein" and am gonna wreck my kidneys, as I hear it countless times throughout my average day at work (in a hospital) along with I eat too much red meat or eggs and I need to eat whole grains and bla bla bla. I once had a doctor tell me I was eating too much eggs and probably had high cholesterol.. I almost smacked him with my omelet! Also note I am not an expert of any sort and I most definitely dont stay up to date with all the studies and theories out there. Everything posted above is based off of the information I have read in the past and this information can very well be outdated with new information now available and if this is the case please share.

 

[MrKleen73]

leg press-up 20lbs from last workout-not bad!!!

Thanks, I am not yet approaching my max so the progress is just as planned. I will be to at least 16 plates before pushing my max in the 12 rep range there. Although I am going to start wearing my TK's again now that I am getting up there in weight a little more.

It depends on which area you place the most importance on. Or which area needs the most work and improvement. With me it's legs. So I do leg presses, hack squats, etc.....first and do deads before hitting my hamstrings.

With you being so strong on legs, development wise and strength wise, I suggest you doing the deads first.

I wouldn't separate them seeing that they affect a lot of the same areas like lower back and hips. You will save the recovery for other bodyparts and other workouts.

Yeah, and it didn't keep me from progressing in weight. Now during the week they will still be the same day but will be done in the evening of the same day. I do them in my garage and only have time in the morning to do mine and the wifes workout at the gym.

This is false! There isnt a single shred of evidence that links protein intake to kidney damage.

This myth is purely founded on the speculation on the protein leaking into the urine via the kidney and the assumption is made that the protein damaged the kidneys BUT it isnt the protein that damages the kidney but the elevated glucose that causes the damage, the protein leak is the effect of this.

I agree there isnt no universal one diet fits all plan that will be perfect for everyone. The problem is this "required" need of protein for an individual will vary from person to person and a great deal of this variation will depend on the intake of other macro-nutrients.

Our body requires about 200g glucose for energy (CNS, red blood cells, etc). So if we look at someone who take a more lower carb approach against someone who takes in a higher % of carbs the optimal protein intake will be two very different numbers.

If the low carb guy is VERY low, say keto low, say he is taking in 25g carbs that will leave a deficit of 175g. Now we can assume that maybe around 30g of that glucose can be obtained from the glycerol from stored and dietary fat than that still leaves 145g needed. Now since this guy isnt eating any more carbs then the only place this glucose can be obtained from would be dietary protein intake or from the muscles. I know nobody here wants to sacrifice to fill their bodys glucose requirement and also keep in mind that not all aminos convert in a 1 to 1 fashion from protein to glucose, so here is where a higher protein intake can be very beneficial.

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I think a big mistake made in the bodybuilding communities is that protein intake is soley for building but it isnt even close. Aminos are essential to our survival and our day to day bodily functions depend on them. Can someone build muscle and stay relatively lean while on a lower protein intake and higher carb intake? Absolutely! This is just something I dont do nor believe in. I personally feel people should be more concerned with their excessive carb intake rather than their protein or fat intake. Protein and fat is what are NEEDED in our diet (hence why they are called essential), carbs are a luxury food and should be used sparingly.


*NOTE: I am in no way trying to be rude offensive, doucebaggish, etc in my post and I hope I didn't come off that way. (you know its all :grouphug This is just a big pet peeve of mine about this "I eat too much protein" and am gonna wreck my kidneys, as I hear it countless times throughout my average day at work (in a hospital) along with I eat too much red meat or eggs and I need to eat whole grains and bla bla bla. I once had a doctor tell me I was eating too much eggs and probably had high cholesterol.. I almost smacked him with my omelet! Also note I am not an expert of any sort and I most definitely dont stay up to date with all the studies and theories out there. Everything posted above is based off of the information I have read in the past and this information can very well be outdated with new information now available and if this is the case please share.

Interesting I had always heard this and seen arguments but now I will go look at the study when I have a little more time.

 

[JudoJosh]

Interesting I had always heard this and seen arguments but now I will go look at the study when I have a little more time.

That is just what I took away from it, if you do give them a read please share your thoughts on them bud

 

[windwords7]

Great thread. Truly.

 

[thebigt]

Great thread. Truly.

hell-it's just getting started.:bigok:

 

[RickRock13]

hell-it's just getting started.:bigok:

Very Very True. His threads are like a good movie!! opcorn:

 

[EasyEJL]

Overall that makes sense, but I do think that as you get over 400-500g of protein long term that the potential for kidney damage begins. I recall seeing the math done on it showing digestive rates, processing times, enzymes, etc.

 

[ScottyDoc]

FYI Everyone... doing my trivia @ 3:00pm Eastern Standard Time Invalid Link Removed

 

[ScottyDoc]

damn, well said tg!!!:yup:

I second that!

 

[laserbluess]

lookin good kleen! glad you are liking it as well. i skimmed through all the posts but havn't seen anything yet about it, but has your skin become more oily since starting Wyked? or have you had any breakouts? just curious if im the only one.

 

[ScottyDoc]

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Excellent articles, I have visited and read both of them and they were quite informative, thank you for sharing this...

*NOTE: I am in no way trying to be rude offensive, doucebaggish, etc in my post and I hope I didn't come off that way. (you know its all :grouphug This is just a big pet peeve of mine about this "I eat too much protein" and am gonna wreck my kidneys, as I hear it countless times throughout my average day at work (in a hospital) along with I eat too much red meat or eggs and I need to eat whole grains and bla bla bla. I once had a doctor tell me I was eating too much eggs and probably had high cholesterol.. I almost smacked him with my omelet! Also note I am not an expert of any sort and I most definitely dont stay up to date with all the studies and theories out there. Everything posted above is based off of the information I have read in the past and this information can very well be outdated with new information now available and if this is the case please share.

I took Zero offense to it, thank you for sharing your opinion and the links to the research studies!

 

[MrKleen73]

I have made myself a quick and easy NWD protocal to follow that is intentionally lacking in whole foods for ease of administration. I will be eating 3 meals of exactly the same thing or more likely 2 meals of the same and then dinner with the family which will just be meat and veggies.

If eaten 3 times this will be exact breakdown
Meal 1-3 Protein Fat Carbs
3 Scoops Whey 69, 7.5, 4.5
1 oz almond 6, 14, 6
3/4 Cup Blueberries 1.5, 0, 16
Total Grams 76.5, 21.5, 26.5
Total Calories 306, 193.5, 106, 605.5

x3 =
Protein Fat Carbs
229.5, 64.5, 79.5
918, 580.5, 318 1816.5 calories
51% 32% 18%

Now there are still enough whole foods and fiber to challenge my digestive system with whole foods but the protein will more than likely be from shakes for the first 2 meals at a minimum. The 3rd meal will be open to eating with the family. That will put the calories close but more then likely not as big of a meal calorrically as the first two. So the most i should be getting in on non training day should be Right at 1800 calories. I will obviously add in some whole food protein sources here and there but for my low day it just seems best for me personally to have the most basic plan mapped out for ease. This will change up my 3000 on workout days to closer to 2700 calories. I am going to go ahead and bite the bullet and keep a steady count on my intake for the remainder of my cut.

That is just what I took away from it, if you do give them a read please share your thoughts on them bud

Haven't read them yet but plan too.

Great thread. Truly.

Thanks!

hell-it's just getting started.:bigok:

Gracias!

Very Very True. His threads are like a good movie!! opcorn:

More like a documentary. LOL

Overall that makes sense, but I do think that as you get over 400-500g of protein long term that the potential for kidney damage begins. I recall seeing the math done on it showing digestive rates, processing times, enzymes, etc.

I would be going on bro-science here but I would tend to agree from what I know that in the above 2 grams per lb of bodyweight you may run into some issues but I have not read the study as of yet. I have read also that increasing water intake can alleviate many of the proposed dangers that are associated to high protein intake.

lookin good kleen! glad you are liking it as well. i skimmed through all the posts but havn't seen anything yet about it, but has your skin become more oily since starting Wyked? or have you had any breakouts? just curious if im the only one.

Well honestly it is getting warmer and I always go through a break out period at the change of the seasons. So I can't really say since I start washing my face with scnin clearing face washes as soon as it warms up I can't tell.

I have noticed a lot of people mentioning libido changes but I have not experienced any. Then again I am pretty much always on in that area... Also I am only taking every other day so probably not going to see as much from it as you might with a daily dose and if taking more than I am which is only 1.5 scoops.

 

[ScottyDoc]

I would be going on bro-science here but I would tend to agree from what I know that in the above 2 grams per lb of bodyweight you may run into some issues but I have not read the study as of yet. I have read also that increasing water intake can alleviate many of the proposed dangers that are associated to high protein intake.

I have heard that same thing about the water on multiple occasions from fellow health-care professionals, but since I do not have any research in which to back it up, it still falls in the category of just "hear-say"

 

[DreamWeaver]

I have heard that same thing about the water on multiple occasions from fellow health-care professionals, but since I do not have any research in which to back it up, it still falls in the category of just "hear-say"

Yah seems like good sense to me though...

 

[thundergod]

This is false! There isnt a single shred of evidence that links protein intake to kidney damage.

This myth is purely founded on the speculation on the protein leaking into the urine via the kidney and the assumption is made that the protein damaged the kidneys BUT it isnt the protein that damages the kidney but the elevated glucose that causes the damage, the protein leak is the effect of this.

Our body requires about 200g glucose for energy (CNS, red blood cells, etc). So if we look at someone who take a more lower carb approach against someone who takes in a higher % of carbs the optimal protein intake will be two very different numbers.

Rick, that can go both ways Brotha, from medical point of view if you are constantly going over your required need for protein for extended periods of time it can put unnecessary strain on your kidneys and liver causing problems later in life!

I think Barry Sears quoted some studies regarding .8 grams per lb of bodyweight was the high end actually needed for muscle growth. I am not 100% certain the inflated protein requirements are not a creation of the supplement industry as opposed to real food requirements.

Overall that makes sense, but I do think that as you get over 400-500g of protein long term that the potential for kidney damage begins. I recall seeing the math done on it showing digestive rates, processing times, enzymes, etc.

I have heard that same thing about the water on multiple occasions from fellow health-care professionals, but since I do not have any research in which to back it up, it still falls in the category of just "hear-say"

Not meaning to go all masturbatory with the multi-quotes, but I think that all things should be held within moderation. Hel, even excessive amounts of water can be toxic.

I fully believe that incredibly excessive amounts of protein could indeed cause problems with the kidneys and liver.
And I totally agree that excessive amounts of glucose can damage the kidneys and pancreas. Think diabetes.

Even the bible says, "In all things be moderate."

Moderation is the key, gentlemen. :thumbsup:

 

[MrKleen73]

Not meaning to go all masturbatory with the multi-quotes, but I think that all things should be held within moderation. Hel, even excessive amounts of water can be toxic.

I fully believe that incredibly excessive amounts of protein could indeed cause problems with the kidneys and liver.
And I totally agree that excessive amounts of glucose can damage the kidneys and pancreas. Think diabetes.

Even the bible says, "In all things be moderate."

Moderation is the key, gentlemen. :thumbsup:

Stroke Away Thunder! You are absolutely correct in my opinion.

 

[thebigt]

a guy on here once said you can tell if you are getting too much protein if urine is foamy like a beer head. don't know how scientific that is, but if my urine is foamy i back off on protein.

 

[DreamWeaver]

Not meaning to go all masturbatory with the multi-quotes, but I think that all things should be held within moderation. Hel, even excessive amounts of water can be toxic.

I fully believe that incredibly excessive amounts of protein could indeed cause problems with the kidneys and liver.
And I totally agree that excessive amounts of glucose can damage the kidneys and pancreas. Think diabetes.

Even the bible says, "In all things be moderate."

Moderation is the key, gentlemen. :thumbsup:

On that note I take about 275 to 290 grams ed and when I cut I just make sure that it's over 300 and I'm fine. If I were doing a lean bulk I could go as low as 250 at my current weight,, on cycle I would opt for 350 for increase in synthesis. Those are ballpark numbers. I just go for what I think my body can use.

 

[DreamWeaver]

On that note I take about 275 to 290 grams ed and when I cut I just make sure that it's over 300 and I'm fine. If I were doing a lean bulk I could go as low as 250 at my current weight,, on cycle I would opt for 350 for increase in synthesis. Those are ballpark numbers. I just go for what I think my body can use.

Bear in mind that I have a very efficent body...

 

[Milas]

Bear in mind that I have a very efficent body...

Efficient as in your body uses all the calories, therefore every calorie counts?

I just want to make sure I have my terminology right. It's those folks with inefficient bodies that can eat crap all the time and not get fat, right?

 

[DreamWeaver]

Efficient as in your body uses all the calories, therefore every calorie counts?

I just want to make sure I have my terminology right. It's those folks with inefficient bodies that can eat crap all the time and not get fat, right?

Yes those people tend to burn up calories and they don't get as much out of their nutrition. Think in terms of survival, the more efficient body is the body that gains more easily...

 

[Milas]

Yes those people tend to burn up calories and they don't get as much out of their nutrition. Think in terms of survival, the more efficient body is the body that gains more easily...

Right, but in today's abundent society, the "efficient" are typically burdened with excessive calories, not the "feast and famine" of old days. However, that's one of the very reasons why I like LeanGains so much, it mimics that feasting, like I killed a mastadon or something and get to gorge 2 times a day!!!

 

[DreamWeaver]

Right, but in today's abundent society, the "efficient" are typically burdened with excessive calories, not the "feast and famine" of old days. However, that's one of the very reasons why I like LeanGains so much, it mimics that feasting, like I killed a mastadon or something and get to gorge 2 times a day!!!

Egg Fuggin zactly!!!

 

[MrKleen73]

Upper Body 5/10/11

I had a good workout this morning. Woke up took 1.75 scoops, cuz I was dragging a bit of arse. Still working on figuring out my warm up sets for the lift but getting things ironed out. Seems a light set of target reps then a set with about half the reps and a weight close to my working weight is pretty good. I think I am going to start only counting the 1st work set as the one I try to increase the weight on. The second work set can be the same weight but stopping a little early or even dropping a few lb's and finishing the set.
I think I am also going to start doing drop sets on my Saturday workouts. THis will basically have me do drop sets for the same workout 2 times in any given month. I don't think this will effect my recovery in a negative manner.

By the way today's pump once again was astonishing. I looked so huge and the vascularity in my shoulder was really just bulging out too. Shoulders got so puffed up the looked like they belonged on a much larger person. My arms were looking pretty damn ridiculous too.

WYKED definitely gives WYKED PUMPS!!!!​

Upper Body 5/10/11 12 Reps 2-1-2 tempo.

Bench - 115, 155, 170, 175x11 last week I did 170 on my last set and finished at 11 reps so this week hitting 11 on 175 is a move up. I did have to set the weight down on the lower catch because i thought I had number 12 and only made it half way. I am going to have to go ahead and go to the hardware store to make some incremental weights to keep progressing here without speeding up tempo which I do not want to do out of ego.

Lat Pull downs w/ Chin Grip - 90, 120, 130, 135 - Up 5 lbs from last week. I was working for the last rep here. Weight felt good. Will be going up again next week for sure. Kind of feeling my back needs a little more attention in the thickness department. I think after my Dead Lifts I will start doing 1-2 sets of Incline Shrugs to really feel the work in the retracting muscles of the shoulder girdle that seems to be missing.

Military Press - 90, 105, 105x9 + 1, Last week I got 105x10 so I got an extra 2 reps plus another set. I got frustrated with only getting 9, tried to rest pause for another one, I got it but barely. Once again this helps to establish with my predominance of fast twitch I really need to be lifting heavier on my first work set to get the most out of my training.

EZ Bar Curl - 80 - had a couple second or two pauses but got through the set. Definitely time for some incremental weights here.

Dips - BW+35 =235lbs - Wow this got easier. It took a lot for me to train myself to only allow my upper arm to go parallel instead of dipping much deeper. I used to go all the way down into a stretch. Not a healthy thing to do I have recently found out it is very bad for the shoulders. Also where it used to hurt my sternmum to dip it is no longer hurting. Man it will be awesome if I can get to where I can really push dips again, they are one of my favorite exercises. I was up to 180 for 5 reps at one time not including body weight.

Other notes. I took my first Dexaprine today. Nice energy so far, giving the cold hands I get from stronger stims. Really enjoying it. Second Note, I will only be using my BCAA's preworkout, post workout, and every couple hours after training. Then just before cardio on cardio days but no more after cardio. Only taking in the ones before cardio because it has been shown taking in a little protein to get synthesis started increases the amount of fat burned from a cardio session.

Also, I have gone back to counting everything I am putting in my body instead of estimating since I am making this a full on cut I need to know exactly what I am eating. Calories will be NWD 1800, and WD 2700, I will stick here until fat is not coming off then will change it up a little. However I think I should drop some weight rather quickly like this.

 

[Milas]

Welcome back to calorie counting! I just bought an extra scale for work!

 

[Rebel29073]

a guy on here once said you can tell if you are getting too much protein if urine is foamy like a beer head. don't know how scientific that is, but if my urine is foamy i back off on protein.

honestly that made me lol literally.

 

[Rebel29073]

Kleen,
Last update is awesome. Glad you are having great results.

Interesting note on the cardio, but you look pretty damn lean in your pic in your AV...what is your current BF% if I can ask? (sorry if I am being too lazy to look through your log for that info)

 

[DreamWeaver]

I had a good workout this morning. Woke up took 1.75 scoops, cuz I was dragging a bit of arse. Still working on figuring out my warm up sets for the lift but getting things ironed out. Seems a light set of target reps then a set with about half the reps and a weight close to my working weight is pretty good. I think I am going to start only counting the 1st work set as the one I try to increase the weight on. The second work set can be the same weight but stopping a little early or even dropping a few lb's and finishing the set.
I think I am also going to start doing drop sets on my Saturday workouts. THis will basically have me do drop sets for the same workout 2 times in any given month. I don't think this will effect my recovery in a negative manner.

By the way today's pump once again was astonishing. I looked so huge and the vascularity in my shoulder was really just bulging out too. Shoulders got so puffed up the looked like they belonged on a much larger person. My arms were looking pretty damn ridiculous too.

WYKED definitely gives WYKED PUMPS!!!!​

Upper Body 5/10/11 12 Reps 2-1-2 tempo.

Bench - 115, 155, 170, 175x11 last week I did 170 on my last set and finished at 11 reps so this week hitting 11 on 175 is a move up. I did have to set the weight down on the lower catch because i thought I had number 12 and only made it half way. I am going to have to go ahead and go to the hardware store to make some incremental weights to keep progressing here without speeding up tempo which I do not want to do out of ego.

Lat Pull downs w/ Chin Grip - 90, 120, 130, 135 - Up 5 lbs from last week. I was working for the last rep here. Weight felt good. Will be going up again next week for sure. Kind of feeling my back needs a little more attention in the thickness department. I think after my Dead Lifts I will start doing 1-2 sets of Incline Shrugs to really feel the work in the retracting muscles of the shoulder girdle that seems to be missing.

Military Press - 90, 105, 105x9 + 1, Last week I got 105x10 so I got an extra 2 reps plus another set. I got frustrated with only getting 9, tried to rest pause for another one, I got it but barely. Once again this helps to establish with my predominance of fast twitch I really need to be lifting heavier on my first work set to get the most out of my training.

EZ Bar Curl - 80 - had a couple second or two pauses but got through the set. Definitely time for some incremental weights here.

Dips - BW+35 =235lbs - Wow this got easier. It took a lot for me to train myself to only allow my upper arm to go parallel instead of dipping much deeper. I used to go all the way down into a stretch. Not a healthy thing to do I have recently found out it is very bad for the shoulders. Also where it used to hurt my sternmum to dip it is no longer hurting. Man it will be awesome if I can get to where I can really push dips again, they are one of my favorite exercises. I was up to 180 for 5 reps at one time not including body weight.

Other notes. I took my first Dexaprine today. Nice energy so far, giving the cold hands I get from stronger stims. Really enjoying it. Second Note, I will only be using my BCAA's preworkout, post workout, and every couple hours after training. Then just before cardio on cardio days but no more after cardio. Only taking in the ones before cardio because it has been shown taking in a little protein to get synthesis started increases the amount of fat burned from a cardio session.

Also, I have gone back to counting everything I am putting in my body instead of estimating since I am making this a full on cut I need to know exactly what I am eating. Calories will be NWD 1800, and WD 2700, I will stick here until fat is not coming off then will change it up a little. However I think I should drop some weight rather quickly like this.

That's close to where I will start my cut or when I make my first adjustment depending on how things go...I will take nwd's down and leave wd's the way they are which will be 2100 and 2800 then the second adjustment if needed will be 1800 2800.... by then it would be a serious cut....

 

[MrKleen73]

Welcome back to calorie counting! I just bought an extra scale for work!

Yeah when in a full on cut I just feel that counting calories is a requirement. I have been enjoying recomping and adjusting things on the fly and honestly it has treated me nicely. I am up at 200 lbs again and have a good bit of my size back from the surgery while still having visible abs. Not wow abs but defintely visible.

honestly that made me lol literally.

It threw me off but I have no reference point to say if correct or not so I didn't comment.

Kleen,
Last update is awesome. Glad you are having great results.

Interesting note on the cardio, but you look pretty damn lean in your pic in your AV...what is your current BF% if I can ask? (sorry if I am being too lazy to look through your log for that info)

I was a little over 5% in that pic on the way to my first contest. I am about 10% right now. Abs showing but not ripped, legs, and arms are crazy ripped and vascular. My extremeties are always extremely lean. Most people would guess me around 12% I think if just going off of my waist line right now but then again I am very hard on myself.

That's close to where I will start my cut or when I make my first adjustment depending on how things go...I will take nwd's down and leave wd's the way they are which will be 2100 and 2800 then the second adjustment if needed will be 1800 2800.... by then it would be a serious cut....

Yeah and who knows when you will have to go to that. I could have kept losing some weight without going to counting again but not as quickly. Plus I really want to learn the ins and outs of how to really make Lean Gains work.

 

[RickRock13]

Good stuff Chris! It appears you are going for a full on cut now and I can't wait to see how well this goes considering how good recomping has been for you. As always I'll be watching close!!

 

[MrKleen73]

Good stuff Chris! It appears you are going for a full on cut now and I can't wait to see how well this goes considering how good recomping has been for you. As always I'll be watching close!!

So what is a PowerChew? Is it an ATP supplement or what is in it "Talk to me Goose!"

 

[RickRock13]

So what is a PowerChew? Is it an ATP supplement or what is in it "Talk to me Goose!"

They are basicly chewable candy (with similar taste to a sweet tart from what I hear) that give you supplementation depending on which powerchews you have. They come in BCAA, L-Glutamine, Creatine, and Preworkout chews. They would come in handy for anyone wanting to get away from downing yet another powdered drink or Capsules while giving themselves a little chewable treat shaped like 45 lb plates. In a nutshell thats pretty much what they are..

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[thundergod]

They are basicly chewable candy (with similar taste to a sweet tart from what I hear) that give you supplementation depending on which powerchews you have. They come in BCAA, L-Glutamine, Creatine, and Preworkout chews. They would come in handy for anyone wanting to get away from downing yet another powdered drink or Capsules while giving themselves a little chewable treat shaped like 45 lb plates. In a nutshell thats pretty much what they are..

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I'm gonna have to brew up some D-Bol Power Chews. I'd be willing to bet a few people would want those!! :32:

 

[RickRock13]

I'm gonna have to brew up some D-Bol Power Chews. I'd be willing to bet a few people would want those!! :32:

I'd be all over it!!! Some "real" gym candy anyone?!! :yumyum:

 

[thundergod]

I'd be all over it!!! Some "real" gym candy anyone?!! :yumyum:

It would have a slight alcohol taste to it from the pure grain alcohol I use to brew up the liquid D-Bol with. But I can add any flavoring that I wish.

And you thought I was only joking, huh? :cool2:

 

[Milas]

They are basicly chewable candy (with similar taste to a sweet tart from what I hear) that give you supplementation depending on which powerchews you have. They come in BCAA, L-Glutamine, Creatine, and Preworkout chews. They would come in handy for anyone wanting to get away from downing yet another powdered drink or Capsules while giving themselves a little chewable treat shaped like 45 lb plates. In a nutshell thats pretty much what they are..

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One thing I found out about them that's cool is they're made with Xylitol, a natural sugar alcohol that has a really low GI and helps teeth, gut, blood sugar, and a few other general health areas. My dentist told me to chew Xylitol gum since I get cavities easily, so I ordered some PowerChews to get some BCAA while taking care of my teeth and eating candy! Woot!

 

[MrKleen73]

Sounds pretty cool although I love my powdered drinks. Is it cost effective compared to other bcaa / supplement sources or are we talking more of a novelty item with function???

 

[oufinny]

I'm gonna have to brew up some D-Bol Power Chews. I'd be willing to bet a few people would want those!! :32:

Uh yeah I would like a 4-6 week supply to beta test TG!

 

[StackedCop]

Damn falling behind a Kleen log makes for some good afternoon reading lol

 

[Milas]

Ever see those PH/DS mint chews? SteelMintz or something like that? Those were pretty wild!

Yeah, the PowerChews are more for convenience, taste, and novelty IMO. Bulk BCAA and bulk xylitol are cheaper, but you could say that for just about anything out there!

I ordered because it fills a niche for me with the combo of BCAA/Xylitol/Candy that's easy to take when I'm out with my family... and I want to have 45lb plate shaped candies on my desk for all my co-workers to see!

 

[MrKleen73]

Ever see those PH/DS mint chews? SteelMintz or something like that? Those were pretty wild!

Yeah, the PowerChews are more for convenience, taste, and novelty IMO. Bulk BCAA and bulk xylitol are cheaper, but you could say that for just about anything out there!

I ordered because it fills a niche for me with the combo of BCAA/Xylitol/Candy that's easy to take when I'm out with my family... and I want to have 45lb plate shaped candies on my desk for all my co-workers to see!

Would be pretty cool to have around for those times of need more than regular use. Will have to go check them out.

 

[RickRock13]

Yes they are not more cost effective than bulk obviously, but good for convenience and taste anyways.