KLEEN & QUEEN Get Lean with PX Black and a FINAFLEX PH Stack!

Goodnight pops your legs are like damn tree trunks!!! Those are some wicked numbers on leg presses!! I think Ima start training legs finally.

MrKleen73 said:
So I have been rethinking my nutrition lately, last night I read Skip La Cour's nutrition e book, and it was pretty good. I am planning to borrow from it for a bit and see how things so. That means at least 6 small meals a day. Lots of consistency with food selection and I will finish this week out planning it and trying to practice it but still need to get my arse to a store to pick up food. One thing that will change is I am increasing my daily cals to 2500 for a bit. It should treat me well with the PH's. Also getting in a little transformation contest with Al AKA ScottyDoc, and Doug, and one other guy, it will be via facebook so if you wanna follow along with that you may want to friend request me. I think we are starting it this weekend or Monday of next week for 8 weeks. Luckily I am a bit chubby so I can just keep rocking my diet instead of trying to sabotage myself before the before pictures. Funny to read luckily I am a bit chubby... considering I hate it.

Okay here is the lift from this morning it was a leg day and damn it my legs are toast.

Elliptical 5 minutes
Leg Press 60 seconds rest - 540x12, 720x12, 900x10, 900x8, 900x7 - Holy Hell I had my heals about 4 inches apart on these and feet at bottom of platform this was a mofo! My quads were aching by the time I finished the last set.
FST-7 Leg Extensions 30 seconds rest - 170x12, 170x10, 170x9, 150x10, 150x9, 150x6, 110x10 - The Quads, The Quads, The Quads are on FIRE! We don't need no water let those MUTHA FUGGERS BURN!!!

Romanian Dead lifts 60 seconds rest - 225x12, 315x12, 365x6 - Wow the short rest periods got me here. The 315 had me a bit winded and when I went into the 365 I just fizzled out at 6. Still felt great considering my hammies and adductors are still sore from squatting Saturday.
FST-7 Leg Curls 30 seconds rest - 90x12, 90x12, 90x10, 90x8, 80x8, 70x10, 70x9 - These felt great, had an amazing contraction and my legs looked so full when i was done from the pump. That MAX PUMP is off the chain.

FST-7 Seated Donkey Calve Raise 30 seconds rest - 270x15, 270x15, 270x15, 310x15, 310x15, 310x12, 310x10 - Just pumping these bad boys up I have cardio to do this week so not trying to kill them first time out but I did finally have to work on the final sets.
Click to expand...
 
oufinny said:
I fully expect to see the Kleen from last summer that was ~8% with ridiculous abs here in the next 8 weeks.
Click to expand...

Yah that might make a big difference. Even if I get down to 4% I probably won't make as much difference. I will be pretty dry by then though, so you never know.
 
oufinny said:
I fully expect to see the Kleen from last summer that was ~8% with ridiculous abs here in the next 8 weeks.
Click to expand...
Last summer was a good summer for transformations. :)
 
packers6211 said:
Goodnight pops your legs are like damn tree trunks!!! Those are some wicked numbers on leg presses!! I think Ima start training legs finally.
Click to expand...
You should it burns a ton of calories plus bigger legs burn more calories. Working legs is major core work also. So there are so many benefits to it that you are missing out on. Oh yeah thanks for the compliment!

DreamWeaver said:
Yah that might make a big difference. Even if I get down to 4% I probably won't make as much difference. I will be pretty dry by then though, so you never know.
Click to expand...
No Doug if you really get to 4% it is going to make a DRASTIC difference. Maybe even more so than me going from flab to abs.

LiveToLift said:
Last summer was a good summer for transformations. :)
Click to expand...
Yes it was!
Montego1 said:
Next summer I'm gonna be looking for a couple poor souls to destroy in a transformation contest :)
Click to expand...

Hopefully I won't need a transformation next year.
 
Here are my eats from yesterday, I only got in 5 of my 6 meals but the last one was a big one so I didn't really miss many calories.

[h=2]February 27, 2013[/h] [TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 1
[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g)[/TD]
[TD]120[/TD]
[TD]3g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Finaflex - Cell Shock Recovery Drink, 1 scoops[/TD]
[TD]100[/TD]
[TD]25g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]8g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2
[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g)[/TD]
[TD]120[/TD]
[TD]3g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 0.5 cup[/TD]
[TD]150[/TD]
[TD]27g[/TD]
[TD]3g[/TD]
[TD]5g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3
[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g)[/TD]
[TD]120[/TD]
[TD]3g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Dole - Frozen Fruit - Wild Blueberries, 0.75 cup (140 g)[/TD]
[TD]60[/TD]
[TD]14g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]8g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocoa Roast Almonds (Dark Choc.), 21 Almonds[/TD]
[TD]150[/TD]
[TD]6g[/TD]
[TD]13g[/TD]
[TD]6g[/TD]
[TD]0mg[/TD]
[TD]25mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 4
[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g)[/TD]
[TD]120[/TD]
[TD]3g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 0.5 cup[/TD]
[TD]150[/TD]
[TD]27g[/TD]
[TD]3g[/TD]
[TD]5g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR]
[TD="class: first"]Emerald - Cocao Roast Almonds, 1.5 oz.[/TD]
[TD]225[/TD]
[TD]9g[/TD]
[TD]20g[/TD]
[TD]9g[/TD]
[TD]0mg[/TD]
[TD]38mg[/TD]
[TD]2g[/TD]
[TD="class: last"]5g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 5
[/TD]
[/TR]
[TR]
[TD="class: first"]Chipotle - Guacamole Net Carbs, 3.5 oz[/TD]
[TD]150[/TD]
[TD]8g[/TD]
[TD]13g[/TD]
[TD]2g[/TD]
[TD]0mg[/TD]
[TD]190mg[/TD]
[TD]1g[/TD]
[TD="class: last"]6g[/TD]
[/TR]
[TR]
[TD="class: first"]Marketside - Pico De Gayo, 6 Tbsp[/TD]
[TD]30[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breast - Cooked (3oz.), 12 oz cooked[/TD]
[TD]440[/TD]
[TD]0g[/TD]
[TD]12g[/TD]
[TD]84g[/TD]
[TD]260mg[/TD]
[TD]560mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:
[/TD]
[TD]2,375[/TD]
[TD]132g[/TD]
[TD]68g[/TD]
[TD]315g[/TD]
[TD]300mg[/TD]
[TD]1,893mg[/TD]
[TD]22g[/TD]
[TD="class: last"]31g[/TD]
[/TR]
[/TABLE]
[h=4]Food Notes[/h] First day with this plan not too bad need some tweaking on my foods, and need to go shopping. Also my goal is 2500 regardless of activity so got pretty close there.
[TABLE="class: table0"]
[TR]
[TD="class: first"]Exercises[/TD]
[TD]Calories[/TD]
[TD]Minutes[/TD]
[TD]Sets[/TD]
[TD]Reps[/TD]
[TD="class: last"]Weight[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"]Cardiovascular[/TD]
[/TR]
[TR]
[TD="class: first"]Strength training (weight lifting, weight training)[/TD]
[TD]600[/TD]
[TD]60[/TD]
[TD="class: last, colspan: 3"] [/TD]
[/TR]
[TR]
[TD="class: first"]TOTALS:
[/TD]
[TD]600[/TD]
[TD]60[/TD]
[/TR]
[/TABLE]

From our discussion yesterday I went and checked on some things what I found was that you typically burn about 8-10 calories per minute when working any major muscle groups lifting weights. Since yesterday was a leg day I would assume 10 would be good, today was chest, shoulders and triceps none are really that big so I will go with 8 cals per minute there. For back I will use 9 since it is definitely a much larger area being trained.

Here is my workout from today. I decided to give Barbell Flat Bench a try for the first time since I hurt my shoulder in December. It held up okay but man was it humbling. I know it will go up quickly but 225 felt like 275 today.


60 second rest main sets, 30 seconds rest FST-7 Sets, 2 second negatives all sets:
Elliptical 5 minutes 65 cals
General Upper body warm up with DB

Flat Bench - 135x12, 225x10, 225x7, 205x8, 185x10 - Was very humbling, I did do them kind of slow and deliberately because i was worried the shoulder may tweak at any moment but it held up just fine.
FST-7 Sets Cable Cross Over - 100x12, 100x10, 100x8, 90x10, 90x7, 80x10, 80x9 - My chest looked like a shelf from these and the veins going into my left shoulder from my chest were popping out pretty good. Not "Distilled Water good" but noticeable for sure. They have been in hiding for a bit.

Life Fitness Shoulder Press Machine Neutral Grip - 110x12, 110x10, 110x9, 110x8, 95x9 - Elbows were a little touchy when I started these so instead of going up in weight I slowed the reps down.
FST-7 Sets Lateral Raise Machine - 100x12, 100x10, 100x7, 90x8, 80x8, 70x10, 70x10 - Shoulders looked like boulders by the end of these.

FST-7 Sets Rope Triceps Extension - 80x12, 80x12, 80x12, 80x10, 80x8, 70x10, 70x10 - Holy crap I was so pumped my skin looked so tight.

I just wanted to balance things out a bit here so I did Bent Over Rear Delt DB Swings

Bent Over Rear Delt DB Swings - 27.5x12, 27.5x10, 27.5x10 - Wow first time doing these and I loved them it was so easy to keep my scapula protracted so it isolated the rear delts instead of activating the muscles of the back for assistance. I got more direct work from these than the reverse flies / rear delt flies.

Okay time for Meal #2
 
Day 5 on the PH Stack

First lets start with my eats for yesterday and get that out of the way.

[h=2]February 28, 2013[/h] [TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 1
[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g)[/TD]
[TD]120[/TD]
[TD]3g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Finaflex - Cell Shock Recovery Drink, 1 scoops[/TD]
[TD]100[/TD]
[TD]25g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]8g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2
[/TD]
[/TR]
[TR]
[TD="class: first"]Trunutrition Sciences - Trutein - Banana Cream, 1 Scoop (34g)[/TD]
[TD]120[/TD]
[TD]5g[/TD]
[TD]1g[/TD]
[TD]25g[/TD]
[TD]20mg[/TD]
[TD]100mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 0.5 cup[/TD]
[TD]150[/TD]
[TD]27g[/TD]
[TD]3g[/TD]
[TD]5g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3
[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 220.0 gr[/TD]
[TD]363[/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]68g[/TD]
[TD]187mg[/TD]
[TD]163mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Restaurant Style - Charros Beans, 0.495 cup cooked[/TD]
[TD]125[/TD]
[TD]21g[/TD]
[TD]1g[/TD]
[TD]7g[/TD]
[TD]2mg[/TD]
[TD]295mg[/TD]
[TD]1g[/TD]
[TD="class: last"]7g[/TD]
[/TR]
[TR]
[TD="class: first"]Sauce - Salsa, 0.25 cup[/TD]
[TD]17[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]389mg[/TD]
[TD]2g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Fresh Selections Classic Garden Salad, 1 1/2 Cups (85g)[/TD]
[TD]15[/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]10mg[/TD]
[TD]2g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 4
[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.5 scoop (33g)[/TD]
[TD]180[/TD]
[TD]5g[/TD]
[TD]2g[/TD]
[TD]36g[/TD]
[TD]15mg[/TD]
[TD]330mg[/TD]
[TD]0g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 0.5 cup[/TD]
[TD]150[/TD]
[TD]27g[/TD]
[TD]3g[/TD]
[TD]5g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 5
[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 12 oz[/TD]
[TD]600[/TD]
[TD]0g[/TD]
[TD]16g[/TD]
[TD]103g[/TD]
[TD]172mg[/TD]
[TD]224mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Wine Cabernet Sauvignon - Red Wine, 6 oz[/TD]
[TD]125[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Ranch Style - Ranch Style Beans, 1 cup (131 g)[/TD]
[TD]260[/TD]
[TD]40g[/TD]
[TD]6g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]1,160mg[/TD]
[TD]4g[/TD]
[TD="class: last"]14g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,545[/TD]
[TD]166g[/TD]
[TD]42g[/TD]
[TD]341g[/TD]
[TD]406mg[/TD]
[TD]2,991mg[/TD]
[TD]20g[/TD]
[TD="class: last"]37g[/TD]
[/TR]
[/TABLE]
[TABLE="class: table0"]
[TR]
[TD="class: first"]
Exercises
[/TD]
[TD]Calories
[/TD]
[TD]Minutes[/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"]Cardiovascular[/TD]
[/TR]
[TR]
[TD="class: first"]Strength training (weight lifting, weight training)[/TD]
[TD]400[/TD]
[TD]50[/TD]
[TD="class: last, colspan: 3"] [/TD]
[/TR]
[TR]
[TD="class: first"]Elliptical Trainer[/TD]
[TD]61[/TD]
[TD]5[/TD]
[TD="class: last, colspan: 3"] [/TD]
[/TR]
[TR]
[TD="class: first"]TOTALS:[/TD]
[TD]461[/TD]
[TD]55[/TD]
[TD][/TD]
[/TR]
[/TABLE]

Now lets go into how I am feeling and what I am noticing so far. I am filling back out a little bit. I think this is a combination of a slight increase in carb intake and also an increase in GLUT4 translocation from the PH's. Not saying I have new muscle just that it seems to be picking up and filling out a bit. Shirts are tighter across chest shoulders and arms. As far as strength no increase and none expected until middle of 2nd beginning of 3rd week.

Here is a little food porn for you this was my breakfast this morning.

5.25 oz Lean Sirloin Steak, 4 egg whites, pico de gayo, fresh jalapenos, and a lil hot sauce + 3/4 cup Old Fashioned Oats.
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]556 cal[/TD]
[TD]42g carbs[/TD]
[TD]12g fat
[/TD]
[TD]67g protein
[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"]8g fiber
[/TD]
[/TR]
[/TABLE]

Invalid Link Removed

I have that transformation challenge coming up it starts Monday so I will be taking my before pics on Sunday. Will be on my diet all weekend except for birthday cake / ice cream for the daughters 9th birthday. Having a slumber party for her tomorrow, oh the joy!!!

On another note my chest is sore from yesterday which feels great. I love it when I get a bit sore.
 
MrKleen73 said:
First lets start with my eats for yesterday and get that out of the way.

[h=2]February 28, 2013[/h] [TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]Foods[/TD]
[TD]Calories[/TD]
[TD]Carbs[/TD]
[TD]Fat[/TD]
[TD]Protein[/TD]
[TD]Cholest[/TD]
[TD]Sodium[/TD]
[TD]Sugars[/TD]
[TD="class: last"]Fiber[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 1
[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1 scoop (33g)[/TD]
[TD]120[/TD]
[TD]3g[/TD]
[TD]1g[/TD]
[TD]24g[/TD]
[TD]10mg[/TD]
[TD]220mg[/TD]
[TD]0g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Finaflex - Cell Shock Recovery Drink, 1 scoops[/TD]
[TD]100[/TD]
[TD]25g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]8g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 2
[/TD]
[/TR]
[TR]
[TD="class: first"]Trunutrition Sciences - Trutein - Banana Cream, 1 Scoop (34g)[/TD]
[TD]120[/TD]
[TD]5g[/TD]
[TD]1g[/TD]
[TD]25g[/TD]
[TD]20mg[/TD]
[TD]100mg[/TD]
[TD]1g[/TD]
[TD="class: last"]3g[/TD]
[/TR]
[TR]
[TD="class: first"]San - Platinum Isolate Supreme - All Flavors, 1 Scoop[/TD]
[TD]110[/TD]
[TD]1g[/TD]
[TD]0g[/TD]
[TD]27g[/TD]
[TD]0mg[/TD]
[TD]50mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 0.5 cup[/TD]
[TD]150[/TD]
[TD]27g[/TD]
[TD]3g[/TD]
[TD]5g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 3
[/TD]
[/TR]
[TR]
[TD="class: first"]Walmart - Boneless Skinless Chicken Breasts(Fresh-Not In Bag), 220.0 gr[/TD]
[TD]363[/TD]
[TD]0g[/TD]
[TD]9g[/TD]
[TD]68g[/TD]
[TD]187mg[/TD]
[TD]163mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Restaurant Style - Charros Beans, 0.495 cup cooked[/TD]
[TD]125[/TD]
[TD]21g[/TD]
[TD]1g[/TD]
[TD]7g[/TD]
[TD]2mg[/TD]
[TD]295mg[/TD]
[TD]1g[/TD]
[TD="class: last"]7g[/TD]
[/TR]
[TR]
[TD="class: first"]Sauce - Salsa, 0.25 cup[/TD]
[TD]17[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]389mg[/TD]
[TD]2g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR]
[TD="class: first"]Kroger - Fresh Selections Classic Garden Salad, 1 1/2 Cups (85g)[/TD]
[TD]15[/TD]
[TD]3g[/TD]
[TD]0g[/TD]
[TD]1g[/TD]
[TD]0mg[/TD]
[TD]10mg[/TD]
[TD]2g[/TD]
[TD="class: last"]1g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 4
[/TD]
[/TR]
[TR]
[TD="class: first"]Optimum Nutrition - Gold Standard 100% Casien - Chocolate Supreme, 1.5 scoop (33g)[/TD]
[TD]180[/TD]
[TD]5g[/TD]
[TD]2g[/TD]
[TD]36g[/TD]
[TD]15mg[/TD]
[TD]330mg[/TD]
[TD]0g[/TD]
[TD="class: last"]2g[/TD]
[/TR]
[TR]
[TD="class: first"]Quaker Oats - Old Fashioned Oatmeal - Dry, 0.5 cup[/TD]
[TD]150[/TD]
[TD]27g[/TD]
[TD]3g[/TD]
[TD]5g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]1g[/TD]
[TD="class: last"]4g[/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 9"]Meal 5
[/TD]
[/TR]
[TR]
[TD="class: first"]Beef - Top Sirloin, Steak, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Broiled, 12 oz[/TD]
[TD]600[/TD]
[TD]0g[/TD]
[TD]16g[/TD]
[TD]103g[/TD]
[TD]172mg[/TD]
[TD]224mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Wine Cabernet Sauvignon - Red Wine, 6 oz[/TD]
[TD]125[/TD]
[TD]4g[/TD]
[TD]0g[/TD]
[TD]0g[/TD]
[TD]0mg[/TD]
[TD]0mg[/TD]
[TD]0g[/TD]
[TD="class: last"]0g[/TD]
[/TR]
[TR]
[TD="class: first"]Ranch Style - Ranch Style Beans, 1 cup (131 g)[/TD]
[TD]260[/TD]
[TD]40g[/TD]
[TD]6g[/TD]
[TD]12g[/TD]
[TD]0mg[/TD]
[TD]1,160mg[/TD]
[TD]4g[/TD]
[TD="class: last"]14g[/TD]
[/TR]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]2,545[/TD]
[TD]166g[/TD]
[TD]42g[/TD]
[TD]341g[/TD]
[TD]406mg[/TD]
[TD]2,991mg[/TD]
[TD]20g[/TD]
[TD="class: last"]37g[/TD]
[/TR]
[/TABLE]
[TABLE="class: table0"]
[TR]
[TD="class: first"]
Exercises
[/TD]
[TD]Calories
[/TD]
[TD]Minutes[/TD]
[TD][/TD]
[TD="class: last"][/TD]
[/TR]
[TR="class: title"]
[TD="class: first last, colspan: 6"]Cardiovascular[/TD]
[/TR]
[TR]
[TD="class: first"]Strength training (weight lifting, weight training)[/TD]
[TD]400[/TD]
[TD]50[/TD]
[TD="class: last, colspan: 3"] [/TD]
[/TR]
[TR]
[TD="class: first"]Elliptical Trainer[/TD]
[TD]61[/TD]
[TD]5[/TD]
[TD="class: last, colspan: 3"] [/TD]
[/TR]
[TR]
[TD="class: first"]TOTALS:[/TD]
[TD]461[/TD]
[TD]55[/TD]
[TD][/TD]
[/TR]
[/TABLE]

Now lets go into how I am feeling and what I am noticing so far. I am filling back out a little bit. I think this is a combination of a slight increase in carb intake and also an increase in GLUT4 translocation from the PH's. Not saying I have new muscle just that it seems to be picking up and filling out a bit. Shirts are tighter across chest shoulders and arms. As far as strength no increase and none expected until middle of 2nd beginning of 3rd week.

Here is a little food porn for you this was my breakfast this morning.

5.25 oz Lean Sirloin Steak, 4 egg whites, pico de gayo, fresh jalapenos, and a lil hot sauce + 3/4 cup Old Fashioned Oats.
[TABLE="class: table0, width: 800"]
[TR]
[TD="class: first"]TOTAL:[/TD]
[TD]556 cal[/TD]
[TD]42g carbs[/TD]
[TD]12g fat
[/TD]
[TD]67g protein
[/TD]
[TD][/TD]
[TD][/TD]
[TD][/TD]
[TD="class: last"]8g fiber
[/TD]
[/TR]
[/TABLE]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=75922"/>

I have that transformation challenge coming up it starts Monday so I will be taking my before pics on Sunday. Will be on my diet all weekend except for birthday cake / ice cream for the daughters 9th birthday. Having a slumber party for her tomorrow, oh the joy!!!

On another note my chest is sore from yesterday which feels great. I love it when I get a bit sore.
Click to expand...

Nice Kleen! Looking forward to the transformation contest! Keep it up buddy
 
I don't know who to root for... DW has a show and you're trying to get back what you had. I hope you and DW tie for the win. I'll be diplomatic for once in my life.
 
iparatroop said:
I don't know who to root for... DW has a show and you're trying to get back what you had. I hope you and DW tie for the win. I'll be diplomatic for once in my life.
Click to expand...

What no loyalty for a fellow Airborne Infantryman!!!! Go jump out of a plane! :D
 
MrKleen73 said:
What no loyalty for a fellow Airborne Infantryman!!!! Go jump out of a plane! :D
Click to expand...

Kleen I didn't know you were military!

You check out supps4soldiers on Facebook yet?

Killing it in here btw!
 
MrKleen73 said:
What no loyalty for a fellow Airborne Infantryman!!!! Go jump out of a plane! :D
Click to expand...

If your ass would have told me that from the get-go, you would have swayed the voting. Now that my ballot has been cast, I can't change it. But I voted for Romney so what does that say?
 
cswalczakny said:
Kleen I didn't know you were military!

You check out supps4soldiers on Facebook yet?

Killing it in here btw!
Click to expand...

Gracias and I don't know that I have. I will go check it out. I don't spend a lot of time on Facebook. I did get our company to send a ton of stuff over there when he started the thread that led to it.


iparatroop said:
If your ass would have told me that from the get-go, you would have swayed the voting. Now that my ballot has been cast, I can't change it. But I voted for Romney so what does that say?
Click to expand...

It tells me that the only "Change" you want is a new President. :)
 
MrKleen73 said:
I wonder if you put G8 and PX Black together you might just have a perfect combination for a night out.
Click to expand...

geez, i've been combining gh boosters and stims for years...where you been, lol.
 
MrKleen73 said:
Gracias and I don't know that I have. I will go check it out. I don't spend a lot of time on Facebook. I did get our company to send a ton of stuff over there when he started the thread that led to it.




It tells me that the only "Change" you want is a new President. :)
Click to expand...


I never really did FB until this came up. always felt it was a waste of time!

hopefully some day there will be a presidential election where both candidates aren't just two sides of the same coin
 
BoneDaddy said:
So you're tossing your hat into the ring?
Click to expand...

lol wayyyyyyyy to many skeletons man. there are things about me that I don't even want to know, let alone everyone else!
 
thebigt said:
geez, i've been combining gh boosters and stims for years...where you been, lol.
Click to expand...

Yeah but G8 is the only GH booster that ever made me feel dizzy or extremely euphoric. When I wake up at night to go to the bathroom after a whole scoop I am all kinds of disoriented. LOL

cswalczakny said:
I never really did FB until this came up. always felt it was a waste of time!

hopefully some day there will be a presidential election where both candidates aren't just two sides of the same coin
Click to expand...
Until people get over being Republican or Democrat and start voting based on what makes the country work that will never happen. THe only smart decision is someone who can see benefit on both sides as well as detriment. Alas the 2 party format pits us against one another instead of looking for resolutions.
cswalczakny said:
lol wayyyyyyyy to many skeletons man. there are things about me that I don't even want to know, let alone everyone else!
Click to expand...

I sneezed the other day and a bone flew out of my mouth. That's how many skeletons I have.
 
MrKleen73 said:
Until people get over being Republican or Democrat and start voting based on what makes the country work that will never happen. THe only smart decision is someone who can see benefit on both sides as well as detriment. Alas the 2 party format pits us against one another instead of looking for resolutions.
Click to expand...

this country is full of ignorant sheep who do nothing but consume the "news" they see on fox, cnn, and msnbc. you are right in what you said, but unfortunately the powers that control this cluster-f*ck are very good at keeping the public completely blind to the facts
 
cswalczakny said:
lol wayyyyyyyy to many skeletons man. there are things about me that I don't even want to know, let alone everyone else!
Click to expand...

Damnit....was hoping to find something else to do with these noodz...........I've never blackmailed a Presidential Candidate before.............
 
MrKleen73 said:
Until people get over being Republican or Democrat and start voting based on what makes the country work that will never happen. THe only smart decision is someone who can see benefit on both sides as well as detriment. Alas the 2 party format pits us against one another instead of looking for resolutions.
Click to expand...

Finally.....someone who gets it.

MrKleen73 said:
I sneezed the other day and a bone flew out of my mouth. That's how many skeletons I have.
Click to expand...

Don't feel bad, Cswalc usually has a bone of some type in his mouth at all times. :-D
 
BoneDaddy said:
Damnit....was hoping to find something else to do with these noodz...........I've never blackmailed a Presidential Candidate before.............
Click to expand...

awwwwww. don't worry, BD, every dog gets his day. you'll get your chance, just keep on pluggin!
 
BoneDaddy said:
Finally.....someone who gets it.



Don't feel bad, Cswalc usually has a bone of some type in his mouth at all times. :-D
Click to expand...

HEY NOW! lol
 
MrKleen73 said:
Yeah but G8 is the only GH booster that ever made me feel dizzy or extremely euphoric. When I wake up at night to go to the bathroom after a whole scoop I am all kinds of disoriented. LOL

.
Click to expand...

Good to know Kleen. I goto sleep before 10pm and always wake up at 2am to take a leak. I only do a half scoop of G8 and I feel fine but walk like I had one to many drinks. When I wake up at 5 for the gym though I'm perfect lol.
 
Hahah

-Chris
EBF Rep
Mobile App
 
For G8 if you still feel fugged up then go back to bed.

I speaking of lemons ... try squirting some lemon in ignite berry blast ... you will think me if you do...
 
DreamWeaver said:
For G8 if you still feel fugged up then go back to bed.

I speaking of lemons ... try squirting some lemon in ignite berry blast ... you will think me if you do...
Click to expand...

DW looking ripped in that avi sir!
 
LMAO! Well I am not going to lie I spent this weekend carbing up a bit. Was the daughters birthday so I ate pizza with them and had some pancakes this morning. I am doing that transformation contest and well I know Al and he is in the middle of gorging himself to look horrible for his pics. I figured I might as well take advantage of this one last hoorah before the contest starts. Funny thing is I didn't really get sloppy just bigger... Then again I am not really lean enough for water to make that much of a difference on me at this point. You will see in my pics. I am either going to take them tonight or in the morning tomorrow.
 
Dont forget. Slouch, bad lighting, upset look on your face and a hairy body make for awesome Pre-Transformation contest pics :P
 
If I slouch my man boobs will frighten all of you. I am hairy already, no reason to trim when you look soft. Glumface is natural when my shirt is off now. Good lighting, bad lighting doesn't matter the only way I might look cut right now is if I were bleeding. I think I got these pre-contest shots covered. LOL
 
MrKleen73 said:
If I slouch my man boobs will frighten all of you. I am hairy already, no reason to trim when you look soft. Glumface is natural when my shirt is off now. Good lighting, bad lighting doesn't matter the only way I might look cut right now is if I were bleeding. I think I got these pre-contest shots covered. LOL
Click to expand...

Just use my pre-PXB pics. You'll be a winner for sure.
 
MrKleen73 said:
If I slouch my man boobs will frighten all of you. I am hairy already, no reason to trim when you look soft. Glumface is natural when my shirt is off now. Good lighting, bad lighting doesn't matter the only way I might look cut right now is if I were bleeding. I think I got these pre-contest shots covered. LOL
Click to expand...

the 1st cut is the deepest....
 
packers6211 said:
lol II know what you mean brother!! I have two kids and one on the way! FT job, softball, Kids baseball, gym, repping lol I need a beach trip!!
Click to expand...

Here we go again Pack! How far along is she. Wifey is almost 3 months and we just found out last month!
 
Whatup Kleen been a minute since we last talked. Been following along. Also hitting it hard after adding your suggestions to my regimen.
 
iparatroop said:
I think Cat Stevens was the original artist.
Click to expand...

cat wrote the song and sang the original version, but it was early in his career and he hadn't developed his range or style yet. rod on the other made this song his, one of his signature songs. sheryl crows version, meh...better than cat's no way close to rod's version.
 
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