How did you get involved with weight training and bodybuilding?
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. But it was a really good lesson. I won third place at my first competition. I was really happy with this result. Sunday, May 22 I did my second competition, the Artemis Cup, and won! The diet was really hard, only fish for 8 weeks. I now qualified myself for the WFF in Austria!
What does your workout split look like?
I change my workout plan every 2 months so my body does not get used to it.
- Day 1: Chest, Shoulders, Triceps and Calves
- Day 2: Back, Biceps, Quads and Hamstrings
- Day 3: Off
- Day 4: Chest, Shoulders, Triceps and Calves
- Day 5: Back, Biceps, Quads and Hamstrings
- Day 6: Off
- Day 7: Off
I don’t do abs. I naturally have great abs so I don’t have to train them.
| Day 1 | ||
|---|---|---|
| Chest, Shoulders, Triceps and Calves | ||
| Exercise | Sets | Reps |
| Bench Press | 4 | 12 |
| Incline Bench Press | 3 | 12 |
| Incline Flyes | 3 | 12 |
| Shoulder Press | 4 | 12 |
| Dumbbell Lateral Raise | 3 | 12 |
| Upright Row | 3 | 12 |
| Tricep Extension | 4 | 12 |
| Tricep Dip | 1 | Failure |
| Calf Raise | 4 | 12 |
| Day 2 | ||
|---|---|---|
| Back, Biceps, Quads and Hamstrings | ||
| Exercise | Sets | Reps |
| Lat Pull Down | 4 | 12 |
| Barbell Row | 3 | 12 |
| Seated Cable Row | 3 | 12 |
| Barbell Curl | 2 | 12 |
| Dumbbell Curl | 2 | 12 |
| Squat | 3 | 12 |
| Leg Press | 3 | 12 |
| Leg Extension | 3 | 12 |
| Stiff Leg Deadlift | 4 | 12 |
| Day 4 | ||
|---|---|---|
| Chest, Shoulders, Triceps and Calves | ||
| Exercise | Sets | Reps |
| Incline Bench Press | 3 | 12 |
| Dumbbell Bench Press | 3 | 12 |
| Cable Crossover | 3 | 12 |
| Upright Row | 2 | 12 |
| Front Dumbbell Raise | 2 | 12 |
| Cable Tricep Extension | 2 | 12 |
| Overhead Dumbbell Extension | 2 | 12 |
| Calf Raise | 4 | 12 |
| Day 5 | ||
|---|---|---|
| Back, Biceps, Quads and Hamstrings | ||
| Exercise | Sets | Reps |
| Low Pulley Row | 3 | 12 |
| Close Grip Lat Pull Down | 3 | 12 |
| Wide Grip Lat Pull Down | 3 | 12 |
| Dumbbell Curl | 2 | 12 |
| Barbell Curl | 2 | 12 |
| Front Squat | 4 | 12 |
| Stiff Leg Deadlift | 4 | 12 |
What is your supplement plan?
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 now also with Opt-Men multi vitamins, a good addition to my normal meals. After the training I take also Vitargo for some fast sugars, good for my recovery.
- Morning, Pre Workout & Post Workout: Optimum Nutrition 100% Gold Standard Whey: 2 scoops
- Post Workout: GENR8 Vitargo: 70g, Creatine: 20g
- 3 Times Daily: Optimum Nutrition Opti-Men: 1 tab
![Matthijs Klein]()
Why do you enjoy most about bodybuilding?
Why do you enjoy most about bodybuilding?I love bodybuilding because every day is a challenge for me. Go to the gym, pick up some heavy dumbbells, and eat my meals every day. I love pushing myself beyond my natural limit. I love the feeling when I step under an iron bar and squat weight others couldn't even imagine
What are your goals?
My first goal is to win Dutch championships. After this I want to go international. You should not expect the best in one time. Besides of this I hope that one day bodybuilding will be a respected sport in the Netherlands.
What does your eating plan look like?
- Meal 1: 3 egg whites, cup milk with brinta, 2 scoops gold whey.
- Meal 2: 200 grams chicken, 200 grams vegetables.
- Meal 3: 200 grams rist, 200 grams chicken, 200 grams vegetables.
- Meal 4: 200 gram fish, 200 grams vegetables.
- Meal 5: 200 grams chicken, 200 grams potatoes, 200 grams lettuce.
- Pre and Post workout: 2 scoops gold whey.
What advice would you give to someone interested in building muscle?
You got to know what you want, set goals for yourself and be patient. Rome was not build in one day! It’s really important that you listing to persons like a coach or trainer.
Which bodybuilders do you look up to?
Sietze Lebbing and Kevin Levrone. Kevin Levrone is a very likeable man. He shows that he has it all and is very physical. He is also a singer and posing on his own music makes him my favorite.
Where does your motivation come from?
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!
What drives you to achieve your goals?
I want my parents, coach and trainer to be proud of me. I want to be an example to other teenage bodybuilders. My ultimate dream is to be a professional and make bodybuilding a way of living. I won my first competition now and it felt so great and really motivated me. Not only that, but I changed my body so much in only 6 months!
What does your support system look like?
My greatest support is God, He makes things easier when things get difficult. My friends and family are always there for me as well.
If someone wants to connect with you, where can you be found?
- Facebook: www.facebook.com/profile.php?id=100001568569328
- Email: mk29ls@hotmail.com
2 Comments
Incredible, 17 years old and friggin huge.......keep it up man, you look unreal.
Beast