Kleen - Project 50: Under Construction

[MrKleen73]

2/1/23 - 50th Birthday

Happy bday Kleen

Thanks @BOSSMAN

 

[SkRaw85]

Happy birthday! Time for a heavy cheat meal

 

[MrKleen73]

Happy birthday! Time for a heavy cheat meal

Oh yeah today No F's will be given regarding food. We are having a really good place providing Street tacos for lunch, and then planning to go to either Fogo De Chau or Texas De Brazil for dinner tonight!

 

[BennyMagoo79]

Happy birthday mate! Have an awesome day!

 

[MrKleen73]

Happy birthday mate! Have an awesome day!

Thanks @BennyMagoo79 !

 

[Hyde]

When you take a big bite of your steak tonight and look back over your 5 decades on this Earth, I want you to know you were the first person that taught me that what you eat & how/when you eat it can change how you feel - and I am so grateful for that!

Little things can become big things, and your impact on the world is much greater than you could ever realize ️

 

[BOSSMAN]

When you take a big bite of your steak tonight and look back over your 5 decades on this Earth, I want you to know you were the first person that taught me that what you eat & how/when you eat it can change how you feel - and I am so grateful for that!

Little things can become big things, and your impact on the world is much greater than you could ever realize ️

 

[MrKleen73]

When you take a big bite of your steak tonight and look back over your 5 decades on this Earth, I want you to know you were the first person that taught me that what you eat & how/when you eat it can change how you feel - and I am so grateful for that!

Little things can become big things, and your impact on the world is much greater than you could ever realize ️

Wow! Thanks @Hyde I really appreciate that. We never really know how we affect others unless they tell us. It means a lot especially considering I hold you in very high esteem as well. Your knowledge on injury recovery and how certain supplements, or even gear have an effect on important health factors has been a huge part of my approach and success with my comeback this past year!

 

[gphagan1]

Oh yeah today No F's will be given regarding food. We are having a really good place providing Street tacos for lunch, and then planning to go to either Fogo De Chau or Texas De Brazil for dinner tonight!

Enjoy your Brazilian Steakhouse Birthday meal…..Love Fogo De Chau , that’s one place I know I’ll eat too much. But on your 50 birthday you deserve to eat all the steak you can handle, especially after the year you just had to battle through and persevere.

 

[MrKleen73]

Thank you Sir! I am going to enjoy the hell out of it! Going to take my lunch here shortly and go get the muscles hungry again so it has a nice place to land. I now i lifted yesterday but I will keep it nice easy and enjoyable. Getting a little lift in will make me enjoy the meals even moreso.

 

[MrKleen73]

Deload Session 2 - Quick lunch pump session

Superset 1
65 Degree Incline DB Arnold Press - 30x20 x 3 sets
DB Bent Over Rows - 30x20 x 3 sets

Superset 2
Leg Extensions - 90x20 x 3 sets
Leg Curls - 80x20 x 3 sets

Super Set 3
Cable Cross Over - 40x15 x 3
Incline Rear Delt Combo Side and Rear Raise - 10x15 - 15 to the side and 15 to the back on each set

Rope Triceps Extensions - 50x15 x 3 sets

No curls were done since my biceps is still recovering a little so just letting it rest and get work through the compound movements.

Since I am getting in a big surplus today and did back to back training I intend to hold off until Saturday to lift again. Planning to fast tomorrow and might just push it through to Friday evening or possibly even Saturday morning. We will see how I feel Friday evening.

 

[RegisterJr]

Happy birthday! Enjoy the extra food and the extra rest!!

 

[MrKleen73]

Happy birthday! Enjoy the extra food and the extra rest!!

Thanks!!!

Oh I definitely enjoyed the food!!! Maybe too much... I feel like a bear that got woke up early from hibernation. Just exhausted feeling and still a bit bloated from all the meat. I woke up in the middle of the night to go to the restroom and had a case of the meat sweats. Still feeling full. Will definitely make fasting during the early morning easy. I ain't even close to hungry right now but do want to crawl back in bed.

2/2/23 - Morning Weight - 216.8 - About what I expected after that big meal and dessert.

I will go do some cardio with Sage tonight, probably just going to relax the ol body a bit today. Do my work and coast a little, maybe even take a nap during my normal lunch hour to see if I can shake this groggy feeling from over feeding last night.

I would estimate I put down close to 2 lbs of beef and lamb last night then topped it off with a free tres leches cake.

 

[Dustin07]

2lbs

I am a huge sucker for lamb though... man that stuff is good. Whenever my boy and I have a "boys" weekend or night, we always do pretzel bun lamb burgers.

 

[MrKleen73]

2lbs

I am a huge sucker for lamb though... man that stuff is good. Whenever my boy and I have a "boys" weekend or night, we always do pretzel bun lamb burgers.

They had lamb steaks and lamb chops, so it was going down. Of course lots of picahnia, plus at $60 a plate you have got to get your money's worth.

 

[gphagan1]

They had lamb steaks and lamb chops, so it was going down. Of course lots of picahnia, plus at $60 a plate you have got to get your money's worth.

Man oh man, looks like I know what me and the wife are going to eat Saturday.

 

[MrKleen73]

Man oh man, looks like I know what me and the wife are going to eat Saturday.

You won't regret it! Well unless you get yourself miserably full.

2/3/23 - Morning Weight 214.8 - Surprised more weight didn't come off.

I am at a 36 hour fast right now. Unfortunately I forgot to bring some ephedrine to work today to help with appetite and am already getting hungry. They have free breakfast tacos downstairs in the break room too! I was surprised this morning t have only dropped 2lbs from the day of fasting. However I did not end up doing cardio yesterday because my knee was feeling dry and aching a little bit and I didn't want to push it. I will fast at least a few more hours today and maybe eat at lunch, but if not dying to eat I will push it even longer.

 

[Dustin07]

You won't regret it! Well unless you get yourself miserably full.

2/3/23 - Morning Weight 214.8 - Surprised more weight didn't come off.

I am at a 36 hour fast right now. Unfortunately I forgot to bring some ephedrine to work today to help with appetite and am already getting hungry. They have free breakfast tacos downstairs in the break room too! I was surprised this morning t have only dropped 2lbs from the day of fasting. However I did not end up doing cardio yesterday because my knee was feeling dry and aching a little bit and I didn't want to push it. I will fast at least a few more hours today and maybe eat at lunch, but if not dying to eat I will push it even longer.

It always works that way right? For some reason I always end up tightening up nutrition about the time my co-workers start throwing weekly food parties

 

[MrKleen73]

It always works that way right? For some reason I always end up tightening up nutrition about the time my co-workers start throwing weekly food parties

Yep, they were giving away free acai bowls in the lobby then every Friday our work does Friday Breakfast with either donuts and kolaches or donuts and breakfast tacos. So not an easy day to fast.

 

[Hyde]

You won't regret it! Well unless you get yourself miserably full.

2/3/23 - Morning Weight 214.8 - Surprised more weight didn't come off.

I am at a 36 hour fast right now. Unfortunately I forgot to bring some ephedrine to work today to help with appetite and am already getting hungry. They have free breakfast tacos downstairs in the break room too! I was surprised this morning t have only dropped 2lbs from the day of fasting. However I did not end up doing cardio yesterday because my knee was feeling dry and aching a little bit and I didn't want to push it. I will fast at least a few more hours today and maybe eat at lunch, but if not dying to eat I will push it even longer.

Probably sodium retention still from all the meat, is my initial guess.

Yep, they were giving away free acai bowls in the lobby then every Friday our work does Friday Breakfast with either donuts and kolaches or donuts and breakfast tacos. So not an easy day to fast.

But realistically the best day to, because the alternative is all the gain you’d be doing on that day!

 

[MrKleen73]

Probably sodium retention still from all the meat, is my initial guess.

But realistically the best day to, because the alternative is all the gain you’d be doing on that day!

That makes sense on the sodium. Agreed, I often avoid the tacos anyway because I fast almost every morning. Sometimes I grab a few and remove the tortillas and have a scramble of sorts. However this morning they are just a little more tempting now at the 38 hour mark.

 

[gphagan1]

 

[SHORSE]

They had lamb steaks and lamb chops, so it was going down. Of course lots of picahnia, plus at $60 a plate you have got to get your money's worth.

Been slammed at work and haven't had any AM time.
Happy Big FIVE-O brother!
Got to get the meat sweats for $60! I love Brazilian steak houses.

 

[MrKleen73]

Been slammed at work and haven't had any AM time.
Happy Big FIVE-O brother!
Got to get the meat sweats for $60! I love Brazilian steak houses.

Thank you Sir!

 

[Dustin07]

Hey bro my wife's doc wants her to try four day fasts, I can put more details in the other thread but he claims he does 6-7 day fasts at a time... And supposedly is a crossfitter.

Didn't we decide muscle risk/peak fasting benefits was like 72hrs?

 

[gphagan1]

Hey bro my wife's doc wants her to try four day fasts, I can put more details in the other thread but he claims he does 6-7 day fasts at a time... And supposedly is a crossfitter.

Didn't we decide muscle risk/peak fasting benefits was like 72hrs?

That’s what I thought that 72 hours was the peak of fat loss and retain muscle, then the risk of muscle loss increases with each day thereafter.

 

[Hyde]

Hey bro my wife's doc wants her to try four day fasts, I can put more details in the other thread but he claims he does 6-7 day fasts at a time... And supposedly is a crossfitter.

Didn't we decide muscle risk/peak fasting benefits was like 72hrs?

For someone trying to get some fat loss, improved insulin sensitivity, and autophagy benefits without really upending your life, I felt like 3 days was enough. After that, you just kind of stay in a dehydrated deficit but it never got any easier for me. So if autophagy peaks between 2-3 days, after that you’re just starving yourself purely for the weight loss. But you can’t really train or do much because your exhausted.

Unless your wife is really focused on maximum weightloss, I would cut it at 72 hours personally.

That’s what I thought that 72 hours was the peak of fat loss and retain muscle, then the risk of muscle loss increases with each day thereafter.

Actually GH keeps building, after 5 days they detected almost twice the frequency of pulses per day, and 3x normal concentrations of GH over baseline:

Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man.

Studies in man have shown that the episodic release of growth hormone (GH) is infrequent and erratic, and unlike that in the rat does not appear to have discernible ultradian periodicities. However, these observations in nonfasted subjects may be invalid ...

www.ncbi.nlm.nih.gov

I don’t know about muscle mass levels, but GH keeps cranking up for a while.

 

[gphagan1]

For someone trying to get some fat loss, improved insulin sensitivity, and autophagy benefits without really upending your life, I felt like 3 days was enough. After that, you just kind of stay in a dehydrated deficit but it never got any easier for me. So if autophagy peaks between 2-3 days, after that you’re just starving yourself purely for the weight loss. But you can’t really train or do much because your exhausted.

Unless your wife is really focused on maximum weightloss, I would cut it at 72 hours personally.



Actually GH keeps building, after 5 days they detected almost twice the frequency of pulses per day, and 3x normal concentrations of GH over baseline:

Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man.

Studies in man have shown that the episodic release of growth hormone (GH) is infrequent and erratic, and unlike that in the rat does not appear to have discernible ultradian periodicities. However, these observations in nonfasted subjects may be invalid ...

www.ncbi.nlm.nih.gov

I don’t know about muscle mass levels, but GH keeps cranking up for a while.

Cool, I didn’t know that about GH. I doubt I’ll ever want to do a fast over 72 hrs, but that’s good information in case someone asked.

 

[Dustin07]

Cool, I didn’t know that about GH. I doubt I’ll ever want to do a fast over 72 hrs, but that’s good information in case someone asked.

Yeah 36-48 seems perfect to me if I have two rest days in a row otherwise 24hr fasts have been nice lately. Not hard and I refeed fine for the next lift.

 

[Hyde]

Yeah 36-48 seems perfect to me if I have two rest days in a row otherwise 24hr fasts have been nice lately. Not hard and I refeed fine for the next lift.

You pretty much have to put your training on a deload week to go 3+ days straight. You can’t lift during that time and then you will be really depleted.

 

[MrKleen73]

Other than longer time in autophagy and more time exposed to massive deficits I don't know of any magical thing that happens at 4 days over 3. I don't think that you are in any major danger of muscle loss with the extra day though. I would not do anything other than walking for exercise during this time though. No need to dig a hole when you don't have the means to rebuild tissue broken down during the workout. However that is the same with a 3 day.

Did you ask the Dr. what was the specific purpose of 4 days was?

Speaking of fasting. I fasted a total of 49 hours from Wednesday through Friday night.

2/4/23 - Deload Workout In the Garage
I didn't write any of it down, just got a quick full body pump and called it since I was still feeling a few things that needed to recover a bit.

2/5/23 - Morning weight - 211.8

I was still feeling a little run down so I decided to eat a bit more food / carbs, and had another piece of birthday cake. Going to toss the rest of it tonight.

2/6/23 Morning weight 215 on the dot.

Going to do cardio today, and keep calories a bit lower.

I am trying to decide if I want to change my training around a bit starting tomorrow. It has been productive for sure but contemplating possibly changing the split or some of the methodology. I may go to a cluster set type of approach on my hyper days, and stick with a potentiating 5x5 set up on strength. Also contemplating a more Conjugate type of strength training. Just not sure what would be a good program to go with in my current state of healing. I feel I am ready to push judging from the last month. I am definitely open to anyone's suggestions on that as well.

 

[BOSSMAN]

Other than longer time in autophagy and more time exposed to massive deficits I don't know of any magical thing that happens at 4 days over 3. I don't think that you are in any major danger of muscle loss with the extra day though. I would not do anything other than walking for exercise during this time though. No need to dig a hole when you don't have the means to rebuild tissue broken down during the workout. However that is the same with a 3 day.

Did you ask the Dr. what was the specific purpose of 4 days was?

Speaking of fasting. I fasted a total of 49 hours from Wednesday through Friday night.

2/4/23 - Deload Workout In the Garage
I didn't write any of it down, just got a quick full body pump and called it since I was still feeling a few things that needed to recover a bit.

2/5/23 - Morning weight - 211.8

I was still feeling a little run down so I decided to eat a bit more food / carbs, and had another piece of birthday cake. Going to toss the rest of it tonight.

2/6/23 Morning weight 215 on the dot.

Going to do cardio today, and keep calories a bit lower.

I am trying to decide if I want to change my training around a bit starting tomorrow. It has been productive for sure but contemplating possibly changing the split or some of the methodology. I may go to a cluster set type of approach on my hyper days, and stick with a potentiating 5x5 set up on strength. Also contemplating a more Conjugate type of strength training. Just not sure what would be a good program to go with in my current state of healing. I feel I am ready to push judging from the last month. I am definitely open to anyone's suggestions on that as well.

The 5 x 5 has worked wonders for me

 

[Dustin07]

Did you ask the Dr. what was the specific purpose of 4 days was?

I'm having a hard time taking him seriously at this point. He himself says he lives off only beef and fasts for 6-7 days at a time. Any further advice he had for my wife he had to consult Google on, and his go to solution at this point is semeglutide. so..... I'm thinking it's time to take a second opinion...

 

[gphagan1]

I'm having a hard time taking him seriously at this point. He himself says he lives off only beef and fasts for 6-7 days at a time. Any further advice he had for my wife he had to consult Google on, and his go to solution at this point is semeglutide. so..... I'm thinking it's time to take a second opinion...

Yeah, I think a second opinion would be smart.

 

[MrKleen73]

I'm having a hard time taking him seriously at this point. He himself says he lives off only beef and fasts for 6-7 days at a time. Any further advice he had for my wife he had to consult Google on, and his go to solution at this point is semeglutide. so..... I'm thinking it's time to take a second opinion...

Well they get kickbacks and that stuff is expensive so he has incentive to prescribe that. I don't thin there is any magic in the things he is suggesting other than they are extreme dieting solutions that are hard to fail at bringing the weight down.

 

[MrKleen73]

So I have unintentionally fasted all day so far. My body is just comfortable in this fasting mode. I did an hour long walk at lunch and might be going to the gym to do some treadmill work this evening. I will very likely eat this evening as it was not a planned extended fast but also considering just waiting until tomorrow morning if it stays this easy. If I do eat tonight it will be lower carb and mostly protein / veggies.

 

[Hyde]

So I have unintentionally fasted all day so far. My body is just comfortable in this fasting mode. I did an hour long walk at lunch and might be going to the gym to do some treadmill work this evening. I will very likely eat this evening as it was not a planned extended fast but also considering just waiting until tomorrow morning if it stays this easy. If I do eat tonight it will be lower carb and mostly protein / veggies.

If fat loss is the priority right now, push to the morning!

 

[MrKleen73]

If fat loss is the priority right now, push to the morning!

Yeah, I probably should have went ahead and fasted overnight, but trying to get some prepped food eaten before it went bad. I didn't want to end up tossing it out today and yesterday was about the last day I was willing to eat it. I kept it high protein, low carb though.

I opted not to go to the gym for a 2nd cardio session last night. I was feeling a bit tired and was actually starving by the time I got home. So I stayed home to relax and get my feeding in early enough to be in an unfed state by bedtime. Trying to put some of the new knowledge from the Huberman fasting video to work for me.
Macros 80p, 25f, 12c - 593 calories

2/7/23 - Morning Weight 211.2 - New low this morning!!!

Currently happy with the progress, it isn't just falling off but coming off a little each week. I think I have about 5 more lbs to drop to turn a big corner in how I am looking. Still planning to break down under 200 though and make a plan from there on what to do next nutrition and diet wise.

Today is going to be my first non deload workout. I am trying to figure out what I am going to do split and workout wise right now. I may end up just doing more of the same split but with some cluster sets on Hyper days as opposed to the muscle rounds. Will give me a little more exposure to moving heavier weights for the hypertrophy work. The sets of 5 have been pretty good to me so going to keep those in the mix for strength focus days. I may end up splitting the work up based on the big 4 lifts at some point doing accessory work on the same days too. Just depends.

 

[BOSSMAN]

New highs and New LOWS!!!!

 

[SkRaw85]

New highs and New LOWS!!!!

Gotta ride that wave

 

[Rocket3015]

I forget, How Tall Are You?

 

[MrKleen73]

2/7/23 - Push Hyper - Upper Only

Elliptical 5 minutes level 10
RC Complex

Incline Barbell Bench - Slower tempo - WU- Bar Only 20, 20, 135x12
155x12, 175x10, 175x9 - Surprised how quickly I fizzled out here but took some concentration to get shoulder ready for the incline with a barbell.

Standing Arnold Press - 40x12, 40x11, 40x9 - Was hard to stay stable towards the top at the end of each set. Great pump, and effort!

Dips - 12, 12, 10 - First time doing real dips since surgery! Very Happy with this!!!!

Super Set - Slow tempo
DB Flies - 20x12, 20x12, 20x11
DB Side Raises 20x12, 20x10, 20x9

Rope Triceps Ext. - 80x12, 12, 12

I didn't get to legs, and will more than likely hit them in the garage tonight but also noticed I was cramping in my calves so thinking I must be a bit dehydrated. So may end up pushing until tomorrow. Going to see how my post workout meal and some more water does but thinking it isn't water related so much as not getting enough sodium in yesterday, and or earlier today. I wasn't adding sodium to anything yesterday so the unplanned fasting probably hurt electrolyte balance. Not worth risking an injury on a starter session if cramping just from slightly flexing my calves.

 

[MrKleen73]

I forget, How Tall Are You?

Somewhere in between 5'7 and 5'8.

 

[Rocket3015]

I would think you will be pretty lean at under 200lbs !!

 

[MrKleen73]

I would think you will be pretty lean at under 200lbs !!

That is what I am hoping to see. I think in another 5lbs or so I should start showing top 4 abs if my arms are overhead. From there every pound should make a decently noticeable difference.

 

[Rocket3015]

That is what I am hoping to see. I think in another 5lbs or so I should start showing top 4 abs if my arms are overhead. From there every pound should make a decently noticeable difference.

Good Luck, I know you can make it happen !!

 

[Dustin07]

how similar is your incline press grip to your flat bench grip?
I'm still really trying to figure out a way to incline press more without shoulder injury. That's the one move that seems to really put it at risk for me. I do love inclines tho, and the pec pump you get its pretty impressive to throw in.

 

[MrKleen73]

Good Luck, I know you can make it happen !!

Thank you Sir!

2/7/23 Leg Press - Garage Session 2

Elliptical -5 minutes
General Dynamic Movement

IronTec Lever Leg Press - 135x30, 225x25, 315x15, 315x15, 315x15 - Performed with slow tempo, and no lockout for constant tension. I am impressed by the effort this requires every time I use the attachment. Quads were burning on these, and my thighs inflated like balloons. Hard to believe how heavy 315 can feel on a leg press.

I remedied the issue with dehydration by eating a nice salty meal and adding about a gram of salt into a small glass of water and shooting it. By the time i got home between that and another bottle of water I was good to go. I do think the dehydration was also a factor in my burning out so quickly yesterday. That, and just doing higher reps and not knowing what weights are going to be appropriate. I expect to see some big improvements on higher rep sets as I increase mitochondria in the muscle cells improving work capacity.

2/8/23 - Morning Weight 212.8 - Not a bad weight after a maintenance calorie day. Post maintenance days are trending down as well as post fasting days.

Today I will likely eat on a full 16/8 schedule. Work is buying lunch from Jimmy John's so I ordered a Giant Beach Club sandwich with extra turkey. It comes with cheese, cucumber, and an avocado spread. I added hot peppers and tomatoes. I am going to take out the guts and eat them without the bread so it should just leave me a high protein 120ish grams, moderate to low fat 25ish grams, and low carb 10-15 grams meal. Between that and dinner I plan to keep carbs under 100g for the day. I will more than likely split the "sandwich" into 2 feedings to get an extra boost of protein synthesis going. I plan to take an early lunch here shortly and do some cardio while fasted.

 

[MrKleen73]

Fasted Cardio - Elliptical 47 minutes including cool down - 600 calories

Going to hang out a little and let my body burn off a little more of the fat released during cardio before breaking my fast. Will only be getting in a 4 hour feeding window today which at least gives me 2 opportunities to stimulate MPS.

Also starting to get a touch of light DOMS in my chest, and quads while all other push muscles are noticeably "worked". So happy with the results from yesterday's training even if I wasn't overly excited with the performance.

 

[Dustin07]

DOMS are like a trophy for lifters
ya done did good, here's your pain.