1. Biography
• Name: Matthijs Klein
• Age: 18
• Height: 5’9’”
• Weight: 200 lbs.
• Hometown: Smilde, Netherlands
• Gym: Kloos2u
• Profession: Student
2. What got you started in bodybuilding/fitness?
When I was a young boy, I wanted to join the Navy. I knew I needed to get fit to pass exams or succeed in exercises. You need to be really fit because it’s a very serious job. The first time I went to the gym I was 15 years old. I started working out three times a week and trained some muscles in the gym. I loved the gym so much so I started training more and stopped running outdoors.
There was a trainer in the gym (a Dutch bodybuilding champion). His name is Sietze Lebbing. The first time that I saw him I didn’t like his body. He was too big, all those muscles were too much for me. But every time I entered the gym I saw Sietze training and I was so impressed. Nowadays I want that same big body or even more. My dream is not the Navy anymore but I want to be the best bodybuilder.
Sietze Lebbing saw some potential in me and we decided to do the YBF Dutch championships, my first competition. It was really hard to do the cardio and watch the low carbs, however it was a really good lesson. I won third place at my first competition. I was really happy with my results. Sunday, May 22 I did my second competition, the Artemis Cup, and won! The diet was really hard, only fish for eight weeks. I now qualified myself for the WFF in Austria!
3. What keeps you motivated to train?
It’s for my own sake. I want to have a goal in life, something where I can be really proud. Thinking of that keeps me going, along with inspiring others to live a healthier life style. I want to show people that nothing is impossible!
4. What workout plan has worked best for you?
I change my workout plan every two months so my body does not get used to it. In the off season I train four times a week and for a competition 6 times a week along with some cardio. This is one of my off season training programs, it works really well for me.
Day 1: Chest/Shoulders/Triceps/Calves
• Bench Press: 1-2 warm-up sets of 12 reps, 4 sets of 12 reps
• Incline Bench Press: 3 sets of 12 reps
• Incline Flyes: 3 sets of 12 reps
• Shoulder Press: 1-2 warm-up sets of 12 reps, 4 sets of 12 reps
• Side Lateral Raises: 3 sets of 12 reps
• Upright Row: 3 sets of 12 reps
• Triceps Extensions: 4 sets of 12 reps
• Triceps Dips: 1 set to failure
• Calves: 4 sets of 12 reps
Day 2: Back/Biceps/Quads/Hamstrings
• Lat Pulldown: 2 warm-up sets of 12 reps, 4 sets of 12 reps
• Barbell Row: 3 sets of 12 reps
• Seated Row: 3 sets of 12 reps
• Barbell Curl: 2 warm-up sets of 12 reps, 2 sets of 12 reps
• Dumbbell Curl: 2 sets of 12 reps
• Squat: 2 warm-up sets of 12 reps, 3 sets of 12 reps
• Leg Press: 3 sets of 12 reps
• Leg Extension: 3 sets of 12 reps
• Stiff Leg Deadlift: 4 sets of 12 reps
Day 3: Off
Day 4: Chest/Shoulders/Triceps/Calves
• Inclined Bench Press: 2 warm up sets of 12 reps, 3 sets of 12 reps
• Dumbbell Press: 3 sets of 12 reps
• Cable Crossover: 3 sets of 12 reps
• Upright Row: 2 warm-up sets of 12 reps, 2 sets of 12 reps
• Front Raises: 2 sets of 12 reps
• Triceps Press: 2 sets of 12 reps
• Dumbbell Extension: 2 sets of 12 reps
• Calves: 4 sets of 12 reps
Day 5: Back/Biceps/Quads/Hamstrings
• Low Pulley Row: 2 warm-up sets of 12 reps, 3 sets of 12 reps
• Close Grip Lat Pulldown: 3 sets of 12 reps
• Wide Grip Lat Pulldown: 3 sets of 12 reps
• Dumbbell Curl: 2 warm-up sets of 12 reps, 2 sets of 12 reps
• Barbell Curl: 2 sets of 12 reps
• Front Squat: 2-3 warm-up sets of 12 reps, 4 sets of 12 reps
• Stiff Leg Deadlift: 2-3 warm-up sets of 12 reps, 4 sets of 12 reps
Day 6 And 7: Off
5. What is your philosophy about cardio?
I think cardio is really important especially in preparation for a competition. It’s good for your health in the off-season as well.
I prefer to do cardio 3-4 times a week. In my contest prep I do cardio everyday for 20 min.
6. What is your philosophy about weight training?
It’s good for your health and it gives me a good feeling. Many people think that weight training is only for people that want big muscles however it’s also good for losing fat. People should weight train and do cardio together. . It results in a better physical appearance and you will see you burn fat very fast.
7. Do you prefer HIIT or steady state cardio?
I do HIIT training and cardio during my contest prep. I want to shock my body so I try many different thinks so my body doesn’t get us to it. Both will burn fat.
8. What are your top 5 favorite exercises?
• Dumbbell curl
• Squat
• Pull-ups
• Bench press
• Inclined bench press
9. What is your philosophy about nutrition?
Nutrition is really important! If you don’t have a good diet you will not grow or lose fat. You are what you eat. Try to eat different protein not only chicken and stay away from the unhealthy fats. I also have a cheat meal every Saturday to shock my metabolism.
10. What nutrition plan has worked best for you?
This is an example of my diet. It’s high in protein, about 2 grams per pound of body weight. I eat about every 2 to 3 hours for keep my metabolism high.
Meal 1:
• 3 egg whites
• 75g whole grain cereal with 1 cup milk
• 2 scoops Optimum Gold Standard Whey
Meal 2:
• 200g chicken
• 200g vegetables
Meal 3:
• 200g rice
• 200g chicken
• 200g vegetables
Meal 4:
• 200g fish
• 200g vegetables
Meal 5:
• 200g chicken
• 200g potatoes
• 200g lettuce
11. What is your favorite cheat food?
A big hamburger!
12. What is your favorite health food?
Fish.
13. What supplements have given you the greatest gains?
Protein supplements have given me the best results. I use Optimum’s Gold Standard whey (best taste). I use creatine because it makes me a little bit stronger. I started taking Opti-Men multi vitamins which is a good addition to my normal meals. After the training I take also Vitargo for some fast sugars for recovery.
14. Which tools have helped you most with your nutrition and training?
Whey protein, Creatine Monohydrate and Vitargo.
15. Have online resources (social networks) helped you in your training?
I read a lot about nutrition, training and other athlete’s experiences which helped me during my contest prep. I also read Flex Magazine and talk with other bodybuilders on facebook.com
16. Where is the first place you turn to when looking for training / fitness / nutrition advice?
Bodybuilding.com or MuscleDog.com!
17. Who are your favorite fitness/bodybuilder competitors or role models?
Sietze Lebbing and Kevin Levrone. Kevin Levrone is a physical, likeable well rounded man who has it all. He is a singer and poses to his own music which makes him my favorite. Sietze Lebbing is my coach, trainer, and also a Dutch bodybuilding champion. I really respect what he has done for me!
18. What was the biggest mistake you made when you first started training?
My biggest mistake was that I thought nutrition was not important. I trained a lot however I didn’t recover properly due to poor nutrition and food choices. I also expected gains too fast.
19. What tips would you give to a beginner?
You have to know what you want, set goals for yourself and be patient. Rome was not built in a day! It’s also really important that you listen to your coach or trainer.
20. What are your future fitness goals?
My future bodybuilding plans are to put on some more mass and compete in the WFF in Austria, my first international competition. We will see what happens next!
21. Where can we find you on MuscleDog.com?
Check out my profile matrun for more info! My Facebook link and email are also below.
Facebook: http://www.facebook.com/#!/profile.php?id=100001568569328
Email: mk29ls@hotmail.com