My Journey to Mr. Natural Minnesota 2012

[KFeld]

Hey gang,

Quick bio, my names Kyle, and I'm 22 years old. I've been a member here at WBB since summer 2006, but stopped frequenting as often since I left for college that fall. The countless hours I spent on this website gathering information led me to pursue my bachelors in Kinesiology, which I obtained Fall 2010 from the University of Minnesota. I am currently a personal trainer in St. Paul, and have been doing that since March 2010.

I've been through a lot of ups and downs in life, and recently I've found discovered a passion for bodybuilding. I've always been more of a strength guy, but since I started working with my trainer in August 2010 who emphasized lower intensity, higher volume training - I haven't turned back. Since August, I've thrown up several times in the gym and I've lifted until tears were coming out of my eyes in the middle of a set on multiple occasions. My mental toughness has never been challenged the way it has these past few months. The satisfaction I feel after workouts like this is unrivaled by any other emotion I've ever had.

I've come to realize over the years (and stealing the idea from Henry Rollins "Iron and the Soul" article) that friends, and girls for that matter, may come and go... but the weight room will ALWAYS be there. I've been through some good times, and some dark, dark times as well. The weight room has never left me, and the weight room has never let me down. I plan on dedicating 2011 to The Iron. I plan on shutting my mouth, opening up my ears, and listening to each and every lesson The Iron has to offer me.

In May of 2012, I plan on competing in Mr. Natural Minnesota. I will give it ALL i have, so I can not fail. I will not fail. This is the path I have chosen. Welcome to the beginning of my journey, and I hope to see you on the other side!

[KFeld]

Current Weight: 188lbs
Goal Weight: 215lbs

Height: 5'10.5"
Chest: 41.5" cold
Waist: 34"
Hip: 40.5"
R. Bi: 13.25" cold, 15" cold flexed
R. Thigh: 23" cold
R. Calf: 15"

Starting front relaxed Progress pictures:
Beginning Summer '08


End Summer '08 (155lbs)


Beginning Spring '10 (After taking some time off. Lazy =/. 180lbs)


Beginning Summer '10 (End of first low-carb cut diet ever, 165lbs)


November '10 (175lbs, dirty bulking)


January 16th, 2011 (188lbs, dirty bulking)


More pictures of Front Double Bi, Back Double Bi, and Wheels coming soon as I transfer from labtop.

[KFeld]

DIET:
The plan is to begin a clean bulk from now until my target goal, 205-210ish by end of April. Then I will enter begin a low carb diet, feeling it out so more and tweaking it from last year as to not lose as much muscle. After I cut to a low BF%, roughly 6%, I will begin my final clean bulk until I start pre-contest dieting in 2012.

As for now, I plan on eating as many well-rounded meals a day as I can, with hopefully the target being 5-6 meals with 75-100g carbs each meal and 50g protein at each meal. The fats will come mostly from the meats I will be eating in my diet, as well as a little bit of peanut butter.

SUPPLEMENTS:
Currently I am on:
ALNs Nitrean, Opticen, AND Maximus
ALNs Creatine 500
ALNs Fish Oil
Generic Multi-vitamin
Generic Beta Alanine
ControlledLabs Orange Oximega (Greens Supplement)
Stacker 3 (used a basic preworkout)

SUNDAY, JANUARY 16th WORKOUT - TRAPS, ABS, CARDIO

Supersetted all of these exercises together, rest was moving from station to station

Reverse Shrugs on Smith Machine:
85lbs x 12
135lbs x 12
175lbs x 12
175lbs x 12

Angled Shrugs on HammerStrength Shoulder Press Machine:
90x12
160x12
210x12
210x12

Weighted Incline Situps:
45lbs x 12
55lbs x 12
65lbs x 10
70lbs x 10

Reverse Crunches + Leg Lifts:
15 + 10
15 + 10
15 + 10
15 + 10

DB Shrugs:
50 each x 12
65 each x 12
80 each x 12
90 each x 12
45 each x 25

Cardio:
15 Mins Elliptical @ Level 10, Distance .90 Miles

[chevelle2291]

Cool stuff man. Good luck!

[cphafner]

good luck on your comp. Always good to see more competitors on the board. I would try to keep your BF down in future off seasons. The difference in your last two photos appears to be fat, which you will now have to burn off making your prep harder.

[Behemoth]

Kyle, I am excited about this journal I will surely be following along. A lot of what you said in your first post I can closely relate to. Friends and women do come and go, and good times and bad times alike. But as long as you remain healthy the iron will always be there. I too have been through some pretty dark times in my past and can not fathom fighting through them without the gym. Hold tight to it and be smart with it, it will never let you down.

[KFeld]

Cool stuff man. Good luck!

Thanks chevelle. Good luck to you too, I'll be sure to follow along!

good luck on your comp. Always good to see more competitors on the board. I would try to keep your BF down in future off seasons. The difference in your last two photos appears to be fat, which you will now have to burn off making your prep harder.

I think you nailed it on the head cphaf, I got sloppy and was on the fast food diet thinking that just hitting the gym hard would work. Should've known better. Since my comp is still 16 months out, I think I'm going to toss in a quick cut cycle this summer to shed some of that fat (and keep my sanity during beach season), and be sure to clean bulk from here on out. Pleasure having you here in this thread though, I'll take all the advice I can get!

Kyle, I am excited about this journal I will surely be following along. A lot of what you said in your first post I can closely relate to. Friends and women do come and go, and good times and bad times alike. But as long as you remain healthy the iron will always be there. I too have been through some pretty dark times in my past and can not fathom fighting through them without the gym. Hold tight to it and be smart with it, it will never let you down.

Behemoth, I am excited about the journey ahead of me. It's good to know there's others who've felt the same way, and have made the best of it. Browsing through your journal, I can see that you've put your time in and have done a great job, I just hope that in due time I can do the same. Glad to have you here brother.

[KFeld]

1/17/11 Monday

DIET
kcal C P F
Meal 1
Novus Protein Bar 340 31 36 6
Opticen Shake 385 36 40 9

Meal 2
2 slice double protein bread 220 36 12 4
1/4 lb Virginia Ham 140 0 18 4
1 slice medium cheddar cheese 85 1 5 7
2 bananas 210 54 2 1

Meal 3
Opticen Shake 385 36 40 9
2 slice double protein bread 220 36 12 4
1/4 lb Virginia Ham 140 0 18 4
1 slice medium cheddar cheese 85 1 5 7

Meal 4
1 banana with 2TBSP Natty Peanut Butter 295 33 8 16.5

Meal 5
Knorr Rice Side 600 117.5 15 6.25
Nitrean Protein Shake 110 1 22 3

TOTALS: 3215kcal, 382 carbs, 233 protein, 71.5 fat


WORKOUT CHEST & TRICEPS

Supersetted BB bench - DB Bench, Cable Crossover - DB Flat Bench, Tricep cable extensions - overhead tri cable extensions. Took zero seconds rest between my supersetted sets all the way through the exercises, only inbetween switching exercises.

Incline BB Bench (Slow with pauses and squeeze at top)
65 x 15
115 x 12 + 3 forced
115 x 4 + 8 forced
65 x 15

Decline DB Bench (Slow with wrist supination and squeeze at top)
30 x 15
40 x 15
40 x 12 + 3 forced
40 x 8, 30 x 7 drop set.

Cable Crossover (squeeze and pause reps)
10 x 15
10 x 12 + 3
10 x 12 + 3

DB Flat Bench (deep ROM for stretch, supinated wrists and squeeze at top)
35 x 15
35 x 12 + 3 forced
35 x 12 + 3 forced

Incline seated cable fly (squeezed reps)
5 x 15
5 x 15
10 x 15

EZ bar Tricep cable extensions (First 3 supersetted sets were done consecutively, no rest... 72 reps in a row!)
45 x 12
35 x 12
35 x 12
30 x 12
30 x 12
30 x 12

Overhead Tri Extensions
25 x 12
25 x 12
25 x 12
20 x 12
20 x 12
20 x 12

Afterwords:


Arm, showing bi because tri was too tired to flex =/


Front relaxed, pumped:

[Behemoth]

Diet looks solid.

Delts and biceps are large.

[KFeld]

As promised, Back Double Bi and Wheel progression shots:

The following pics are from 1/13/10, 7/11/10 (towards end of carb cut), and 1/16/11 (most recent). Excuse the lighting in the last series, still trying to figure out new camera and new apt. And excuse the guitar hero briefs, I wish I could stop wearing them but they're just so damn comfortable... =/













That about does it for pics so far, as my journal continues i'll try to keep updating with new pictures, as well as videos of me working out. Here's a fun one that I have to leave my room every morning looking at. The quote was made up by my roommate, but I just pretend like its true anyways.



Cheers everybody, I'll be back tomorrow. Leg day.

[Behemoth]

Legs and back both looking very good also.

[cphafner]

Ah I didn't realize how far away you were from competing. Plenty of time then. Legs have great shape in that middle lean photo.

[KFeld]

Diet looks solid.

Delts and biceps are large.

Legs and back both looking very good also.

Thanks man, sincerely appreciate the comments. Keeps me going.

Ah I didn't realize how far away you were from competing. Plenty of time then. Legs have great shape in that middle lean photo.

Thanks bout the legs, and yeah the comp is 16 months out. I could shoot for the one this May (4 months), but I'm a competitor. Don't want to step on stage just to step on stage. If I'm going to do it, I want to compete so I'm going to wait. And I still need to find a pose coach eventually =/

[KFeld]

1/18/11 - Tuesday

DIET

Meal 1
Opticen Shake 385 36 40 9
Novus Protein Bar 340 31 36 6
Meal 2
Knorr Cheddar Broccoli Rice Side 600 115 17.5 6.25
4.5oz chicken breast lunchmeat 125 5 22.5 2.5
Meal 3
Opticen shake 385 36 40 9
Knorr Cheddar Broccoli Rice Side 600 115 17.5 6.25
4.5oz chicken breast lunchmeat 125 5 22.5 2.5
Meal 4
Pot Roast (Beef, potatoes, carrots) Est: 390 55 20 10
Jack Links Beef Steak Nuggets 210 15 30 3

TOTALS: 3160kcal, 413 carbs, 246 protein, 54.25 fat

WORKOUT - LEGS
Rest Period - No more than 1 minute for any exercise except squats, which were closer to 90 seconds.

BB Squat (first time in 3 months! Slow on way down and slight pause to help limit stretch reflex)
95 x 20
115 x 15
135 x 15
165 x 12
185 x 10

Leg Press
270 x 15
360 x 15
450 x 12 (Most of these slightly assisted)

Leg Extensions (Supersetted with lunges, slight pause for squeeze at top of each rep, 3 sec iso hold final rep of each set)
65 x 12
65 x 12
75 x 10 (assisted)

DB Walking Lunge
25 x 6 each leg, rest & turn around, x 6 each leg
25 x 6 each leg, rest & turn around, x 6 each leg

Seated Leg Curl
70 x 20 (reps squeezed at bottom for max contraction)
80 x 20
90 x 20

Hip Adduction
170 x 12
190 x 12
210 x 10
230 x 8 + 2 (assisted)

Quote of the day from my trainer: "Just because you hit a (rep) number, doesn't mean you stop. You stop when I tell you to stop. So keep going."

NOTES: Leg numbers were wayyyy down (mostly leg press) after squats, they really zapped the energy out of me. Ive never done high req squatting before -> so used to 4-6 rep range with a wider powerlifting stance and a heavier weight... lighter weight for high, slow reps crushed me.

Edit: Back day tomorrow by myself (Mon & Tues with trainer, Weds-Sat without), will maybe try to get a video or two up!

[Behemoth]

You're training and diet are both great. Great macros, great exercise choices. I dig the volume.

[KFeld]

1/19/11 Diet

Meal 1
Opticen Shake 385 36 40 9
Beef Jerky 240 9 45 3

Meal 2
5oz Healthy ones turkey breast 150 5 25 5
1 slice medium cheddar cheese 85 1 5 7
1 banana 105 27 1 .5
16oz skim milk 180 26 18 0
2 slice double protein bread 220 36 12 4

Meal 3
5oz Healthy ones turkey breast 150 5 25 5
1 slice medium cheddar cheese 85 1 5 7
1 banana 105 27 1 .5
16oz skim milk 180 26 18 0
2 slice double protein bread 220 36 12 4

Meal 4
1/2 Opticen 190 18 20 4.5
1 Banana 105 27 1 .5

Meal 5
Knorr rice side 600 115 17.5 6.25
4.5oz chicken 125 5 22.5 2.5

Totals: 3125kcal, 400 carb, 268g protein, 58.75g fat

Workout - Back and light Bi's

Dual Cable Lat Pulldown (slight shoulder retraction)
35x12
42.5x12
50x10
60x10

HammerStrength Lo-Row (2 part movement, should retraction then slow with squeeze at top)
90x10
110x10
110x10
120x10

T-Bar Row (Very makeshift, first time trying this... the handle was very narrow and overhand opposed to neutral =/)
45x12
90x12
115x10
135x8 (Form?)

HammerStrength Hi-Row (2 part movement with shoulder retraction then slow with squeeze at top)
30x12
40x12
50x10
60x10 (fast, sloppy =/)

Cable Curl (supersetted with hammers)
17.5x12
17.5x12
17.5x12

DB Hammer Curls (Very, very slow with 2 second hold at top)
15x10
17.5 x 10
17.5 x 10

Cardio: 20 min elliptical, level 6, distance 1.45 miles, est 200kcal burn.

VIDEOS:

Dual Cable Lat Pulldown 60x10 (wish camera were further back... next time!)



T-Bar Row 135x8ish (back slightly rounded - tough with the handle. The bounce at the bottom was intentional to relieve some pressure in the lower back, rows have been tough on them lately and need to get a belt)

[KFeld]

1/20/11 - Diet

Meal 1
Opticen Shake 385 36 40 9

Meal 2
16oz beef chili 450 46 32 13
4 slice double protein bread 440 72 24 8
16oz 2% milk 260 26 16 10

Meal 3
Beef Jerky 240 9 45 3

Meal 4
5oz healthy ones turkey breast 150 5 25 5
2 slice double protein bread 220 36 12 4
1 slice medium cheddar cheese 85 1 5 7
16 oz 2% milk 260 26 16 10

Meal 5
5oz healthy ones turkey breast 150 5 25 5
2 slice double protein bread 220 36 12 4
1 slice medium cheddar cheese 85 1 5 7
16 oz 2% milk 260 26 16 10

Meal 6
2 scoops Nitrean 220 6 44 2

Totals: 3365kcal, 331 carb, 317 protein, 97 fat

Routine Split (wasn't posted before)
Monday: Either Chest/Light Tris, or Back/Light Bis (rotate every 3 weeks with trainer)
Tuesday: Legs (with trainer)
Weds: Either Chest/Light Tris, or Back/Light Bis
Thurs: Abs/Cardio or OFF pending how I'm feeling
Fri: Bicep-Triceps
Sat: Shoulders/Traps/Abs/Cardio
Sun: Off

First Bicep-Tricep day tomorrow, arms have grown a full inch the past 6-7 weeks, hoping to crack 16" pumped/flexed tomorrow so I can chip away to at LEAST 16.5", hopefully 17", before I run a quick carb cut cycle for summer.

[KFeld]

1/21/11 Diet

Meal 1
Opticen Shake 380 36 40 9

Meal 2
Panera Bread Sierra Turkey & Chips 1130 100 43 59

Meal 3
Chipotle Burrito 1690 200 70 71
Chips and guac

Meal 4
Pasta side 400 78 14 4
4.5 oz chicken 125 5 22.5 2.5
Beef Jerky 240 12 45 3

Totals: 3965 calories, 431 carbs, 234.5 protein, 148.5 fat

1/21/11 Workout - Biceps/Triceps
The four bicep exercises were ran in a circuit, with 0 rest period between exercises OR sets. Final set was drop-setted until failure for each exercise. For triceps, supersetted pushdowns/pulldowns, and overhead extensions/lying DB extensions.

Incline EZ bar curl
35x12
35x12
25x12
25x12

Seated incline DB curl
25x12
25x12
20x12
15x12

Standing cable curl
17.5x12
17.5x12
12.5x12
12.5x12

Preacher curl machine
60x12
50x12
40x12
40x12 + 5 negatives @ 80

Tricep pulldown
25x12
20x12
20x12
15x12

Straight bar tricep pushdown
55x12
40x12
40x12
40x12

Overhead tricep cable extension
35x12
42.5x12
35x12
35x12

Lying one hand DB extensions
10x12
10x12
10x12
10x12

Note: Arms measured at 15 and 7.5/8ths. So 15.94 inches pumped and flexed. Not bad from 12.5 inches cold on 11/22/10. Maybe next time 16. Shoulders/traps/abs/cardio tomorrow.

[Behemoth]

Good stuff. Your diet and training reminds me so much of the way I do things...

[cphafner]

I would use 25s on those rows so you can get more of a contraction at the top.

[KFeld]

Good stuff. Your diet and training reminds me so much of the way I do things...

Speaking of which, when you're going about your bulk... how much cardio do you include? I've been trying to do it twice a week, and will work towards increasing it to about 1hour of SS. I don't think I want to do intervals because they might be too intense, but I'm really not sure. What are your thoughts on that?

I would use 25s on those rows so you can get more of a contraction at the top.

That's a good idea, I was wondering how I could fix the ROM... that would surely help. I also think I need to invest in both a V-handle for my gym. Thanks!

[KFeld]

1/21/11 Diet

Meal 1
2 slice dbl protein bread 220 36 12 4
4 tbsp natty PB 360 6 14 34
1/2 Opticen shake 190 18 20 4.5

Meal 2
Medium banana 105 27 1 .5
2 nitrean 220 6 44 2

Meal 3
Knorr rice side 600 115 17.5 6.25
4oz chicken lunchmeat 112.5 4.5 20 2.25
2 Nature Valley Granola bar 380 58 8 12

Meal 4
Beef Jerky 240 12 45 3

Meal 5
McD's Angus mushroom swiss 770 59 44 40
Large Fry 500 63 6 25

Meal 6
2 Nitrean 220 6 44 2

Totals: 3917.5kcal, 415.5c, 275.5p, 135.5f

1/22/11 Workout - Shoulders/Traps

DB Shoulder Press
35x12
45x12
55x10
35x12

DB Single Arm Front Raise
15x12
20x12
25x10
30x8

Cable Lateral Raise
10x12
10x12
10x12
10x12

Lying Cable Rear Delt
10x12
15x10
10x12

BB Shrugs
135x12
185x12
225x12
225x12

DB Shrugs
55x12
60x12
65x12
70x12

--------------------------------

1/23/11 Diet

Meal 1
Knorr Rice Side 600 115 17.5 6.25
4oz chicken 112.5 4.5 20 2.25

Meal 2
2 Nature Valley Granola Bars 380 58 8 12
Opticen Shake 380 36 40 9

Meal 3
8.8oz turkey cutlets 270 0 58.5 3.5

Meal 4
1/2 Maximus 300 36.5 31 3.5

Meal 5 (Culvers, 2 days in a row of FF... suck)
4 piece buffalo chicken tenders 777 77 37 36
Reg Fries

Meal 6
8.8oz turkey cutlet 270 0 58.5 3.5
1/2 Maximus 300 36.5 31 3.5

Totals: 3389.5 kcal, 363.5c, 301.5p, 79.5f

1/23/11 Workout - Abs/Cardio

Hanging Leg Raise
BWx25
BWx25
BWx25

Cable Crunches (can never feel these, can't get form right)
25x30
35x30

Reverse Crunches
BWx20
BWx20
BWx20

Torso Rotation Machine
100x15
120x12
140x12
160x10

Cardio: Recumbent Bike: 40 Mins, L6, 8.52 Miles, est 250kcal burn

Notes: Bought 2 tubs of L-Glutamine, and then proceeded to speak with a friend of mine who's in R&D for a supplement company who strongly suggested I purchase L-Leucine instead, and save the Glutamine to stack with my Leucine during a carb cut. So I went and bought some Leucine too, and am having that shipped to me. Also was convinced to get my blood work done, so will probably do that within these next few months here. Beyond that, finally starting to incorporate oats into my diet in the form of granola bars. Considering trying ON's Oats & Whey MRP after I'm finished with my Opticen/Maximus. Beyond THAT, just realized I'm on a stupid amount of supplements so I created a checklist, and am going to cycle off caffeine for a few weeks because it was starting to lose its effectiveness.

[cphafner]

That's a good idea, I was wondering how I could fix the ROM... that would surely help. I also think I need to invest in both a V-handle for my gym. Thanks!

I don't use a handle at all, just grab the bar. See at 2:10 of this video

http://www.youtube.com/watch?v=g8Ss7yBTQa8

two other interesting row variations

http://www.youtube.com/watch?v=ExuDK5iWKM8
http://www.youtube.com/watch?v=NMONO_cTI-Q

[#1beast]

VIDEOS:

Dual Cable Lat Pulldown 60x10 (wish camera were further back... next time!)



T-Bar Row 135x8ish (back slightly rounded - tough with the handle. The bounce at the bottom was intentional to relieve some pressure in the lower back, rows have been tough on them lately and need to get a belt)

Great work bro! Looks like you're really putting in the sweat and tears required to get the job done. Reminds me of myself 25 years ago. Now I'm fat and eat ****ty all the time. I wish I have the drive you do. Anyways I'd recommend you be a little more audible while lifting your weights. Yell things like "Yeah Buddy" and "Nothing but a peanut" or "Light Weight!". It really gets that adrenaline coursing through your veins and your lifting will improve vastly.

STAY STRONG MY FRIEND, STAY STRONG

[cphafner]

Great work bro! Looks like you're really putting in the sweat and tears required to get the job done. Reminds me of myself 25 years ago. Now I'm fat and eat ****ty all the time. I wish I have the drive you do. Anyways I'd recommend you be a little more audible while lifting your weights. Yell things like "Yeah Buddy" and "Nothing but a peanut" or "Light Weight!". It really gets that adrenaline coursing through your veins and your lifting will improve vastly.

Keep it up. Also, I've heard steroids help a lot. Never taken them but can't hurt right?

STAY STRONG MY FRIEND, STAY STRONG

Spamming someone's journal? Telling a guy with Natural in his journal title to take steroids? Wow. Something new all the time here. Hopefully this is an inside joke.