Kramer Physique Solutions

Physique and life update

215lbs this morning.
Soo I got a gnarly stomach virus and lost 16lbs in less than 2 weeks in the middle of my massing phase 😭
My appetite has been absolutely crushed. I’m lucky if I can get more than 100g of protein in per day.
I had one single day in the last 2 weeks where I was was feeling good enough to get up past 3000 calories again, but I have been averaging 1,200-2,000 calories per day, and am hungry only 1-2 times per day.

I’ve only been able to get in the gym for two super light upper body sessions since I got sick because my energy is pretty nonexistent.

It has seriously sucked.
It’s hard for me to look in the mirror because I’ve lost so much mass.
Yes I know everyone is going to say “BUT YOU HAVE ABS”.
Imo having sharper abs doesn’t hold a torch to how I was looking before.

On top of all that crap we got sinus infections and had to move to a new apartment while feeling like death lol.

Anyway, the point is there is always going to be unexpected hurdles that come up that are outside of your control.
This is something I have a super hard time accepting at times, most the time lol.
Especially when it negatively affects such a huge part of my identity as a bodybuilder.
I am working on being able to better separate who I actually am as a person from my identity that I show the world, but that’s a whole other long rant for another time lol.

Just wanted to give an update on why I’ve been AWOL

🎃🕷️🕸️

Had the chance to go to a posing clinic this weekend and brush up on those oh so important mandatories.
Also met some really cool people as well.

I’ve never posed that hard in the off-season before and I was actually damn sore the next day just from the posing 😂
Definitely need to include regular posing practice especially in the off-season.

Client Transformation

I’ve been coaching my good friend Cody for a little over a year now.

This before and after shows 30lbs of fat loss. Crazy.

I’m not only proud of all the progress he has made while working with me, but for how much he has chosen to learn.

This dude always has had the desire to know the why and how behind each part of his programming and is always asking questions.
Because of that curiosity, he has received much more than just the physical results of his coaching.
He now has the tools to be able to take his physique goals into his own hands and continue to see results if he so chooses.

If your coach isn’t able to answer questions you have about your programming, that’s a pretty clear sign they don’t truly understand it themselves.

Been training hard in the gym but not seeing the results you want?
DM me to set up a free consult to take your physique to the next level.

Physique update from last week.

14lbs down, special sports supps have been at minimum maintenance levels for the last 2 months.

Still not lean enough to look un-fat, and super flat and depleted. However I’m really pleased with how much size I’m holding onto compared to previous cuts.

Strength took a steep drop off initially the first week when I dropped cals, but has plateaued and is now climbing!
Pretty cool for 3 weeks in a 1,000 cal deficit.

Cardio at 25-50 minutes 4x per week.
Hunger is starting to become quite apparent.
2 more weeks to go, then I deload for a week and back into a muscle gain phase!

What I accomplished in my recent massing phase:

I got bigger lol. A lot bigger.

I started my muscle gain phase at 215lbs in December, and got to 235lbs by May and held that peak weight for the last 2 weeks of my mass.
When I dropped calories test and training volume to maintenance my weight then dropped to 230lbs and I’ve been holding steady at that weight.
It’s hard to say how much lean tissue I’ve put on during that time because there was definitely some fat gain, but my guess is at least 5lbs.

I realized that I had been habitually under training my arms. Not intentionally, but I underestimated that amount of volume they could recover from. I basically doubled my bicep and tricep volume and it has seriously paid off.

This has been my most productive muscle gain phase(besides newbie gains) I’ve had in my entire 5 years of training.
I credit that largely to the conversations I had with and during my trip to Vegas beginning of the year.
Something that really stuck with me that we spoke about is that a productive off-season SHOULD feel harder than a contest prep.
There is no impending urgency of a show on the near horizon.
The time line is much longer until your next show, and it’s much easier to make excuses to miss meals or let training intensity and purpose slide.

I took an honest inventory of my previous mass gain phases, and could definitely recall having a very lax attitude towards them.
Adherence to diet was probably never more than 70%, and I didn’t really fuss about missing a few training sessions each month.

I decided that if I want to succeed in bodybuilding, I can not be “on” just when I’m in prep.
I need to have that same level of prep diligence in my eating, training and recovery ALL THE TIME.

I did my best to execute that, and although I wasn’t perfect, my adherence and effort was unrecognizably better than it was before.

2 more weeks of this maintenance phase, 4 week minicut, and it’s time to keep getting bigger.

olympusgymsa

📸

I did not want to train today.

It’s overreaching/fail week this week, and the fatigue is already hitting me like a truck.
I haven’t had a lot of sleep the past couple days, my digestion has been super off and I am getting nauseous after most meals because my body has pretty much had it with massing.

This morning I woke up to a broken phone that wouldn’t turn on and ended up missing my first client and my first meal because I had to rush to get to the gym for my next client.

When I finally made it to the gym for my own session everything felt off.
I looked super flat and watery, and my warmup sets felt harder than I remember my working sets feeling like the week prior.

I almost got up and walked out, but I knew that if I could push through this first movement, I would have the momentum to get through the rest session.

My performance on incline DB press had significantly dropped from the week prior, and I ended up lowering the weight and volume and still wasn’t able to match the reps from last week with the lighter load.
(Pretty solid indicator I was carrying a good amount of systemic fatigue.)

I got a bit of a pump which was encouraging so I moved onto the next movement and everything started to turn around, mentally and psychologically.
My performance at least matched the prior week and I started really getting in the groove after that.

By the end of the session, the amount of satisfaction I was feeling was fantastic.
I walked in the gym feeling like total s**t, wanting to be doing anything else besides the job at hand, and because I pushed through the pain and discomfort, I was rewarded with this great sense of empowerment (and a juicy pump).
I still felt exhausted, but much less than when I arrived and mentally I felt like a new person entirely.

I just wanted to share this with all the people who might be struggling, or wonder how i’m motivated to show up to the gym 6 days a week.

There is nothing motivational about dragging yourself to the gym when you’re feeling beat to hell, but I know you that if you can push through the discomfort, it’s an incredibly rewarding pursuit.

Now accepting online coaching clients. Dm to book a free call.

Client transformation!

This is what 20lbs of fat loss looks like while retaining most of your muscle mass.

and I have been working together for awhile now and I am finally posting his transformation.

Braden had been strength training for about a decade when we started, and was really strong, but he had never been super lean before.
He was comfortable in the gym, but needed some education and guidance with his nutrition.
This picture and his posing do not do justice to how lean he got 😂 tried to convince him to do a photoshoot but that didn’t workout, but that’s alright, he can get shredded again after his massing phase.

Random side story, Braden invited me to come try a workout at the CrossFit gym he trained at back in 2017, about a year before I started weight training. I got destroyed in that session 😂.
I was like “damn this dude is jacked and can do a lot of pull-ups”

Want to get leaner than you’ve ever been while keeping and even gaining strength in the process?

Shoot me a DM and we can set up a call to see if you’d be a good fit.

Beyond stoked to have made it into an video.
It was truly the ultimate pleasure.
My soul wanted to flee my body several times.

I have been geeking out to the RP content for the last 4 years, so this was bucket list stuff to be able to be put through a brutal session with the lads.

I have never had a more difficult and productively painful training session.
Thanks again for having me on the channel.

I haven’t trained my quads (besides snowboarding) in 10 days. WTF
About to finally batter them again.

Looking to take the guesswork out of your fitness and nutrition goals and finally start making crazy progress?
Drop me a DM and I can show you the quickest route there.

Nothing to see here, just a thiccboi hitting a side lunging pose.

Trained at Dragon’s Lair. That was pretty tite. Really great environment.

it was great meeting you bro! Thanks for the excellent shots.