[Krištof Šajn]

New low weigh in again today, 97,75 kg, super happy about that. Looking at today’s check in with myself I’m feeling like 2 more weeks of dieting will get me in a solid spot for a long push up. I feel lean already but will push a bit further, mostly because training is going so well.

In for a upper session at the og gym I used to work at. I’m working on reception for a couple of days during the holidays so got an epic upper session in.

I still have my session from this gym writing in the current log book so was awesome to compare numbers from October to today. Literally destroyed all the lifts, so so so much stronger than I was back in October, super happy about that, means some mass was definitely added. Will definitely be getting a gym pin if I will continue to train in this gym more often. Such a great vibe also, just like being home.

Working unitl 10pm today and in for lower body session tomorrow, quads and hams are still sore but I will make it more of a hamstring biased session so should be a great one.

[Krištof Šajn]

Rest day for me today, well deserved, legs are toasted adter taking all those PBs.

Finally a weight drop this morning, 98 kg on the dot, so almost 1kg down, really needed that. Also decided to pull annother 200 cals form the rest day diet today just to finish this fat loss asap. Which means meals are now roughly 50p 50c per and 30g added in total across the day. This are direct macros so totals are a bit higher. Hunger is high but all good, however going hypo in between meals sucks a lot. I just suck it up but it’s much more annoying than being hungry.

Back home today which is awesome, training tomorrow at the og gym where my bodybuilding journey began, haven’t trained there in about 7 months, will definitely be fun.

Also got a new rice cooker today, yumasia if anyone is wondering. Great machine, rice is awesome, will be even better when the portions are bigger.

[Krištof Šajn]

Pros and cons to today’s update. Lets start with cons.

Weight doesn’t want to move despite dropping calories even more on Monday. I’m literally nailing every variable, the only thing I could contribute this to would be not going to the toilet as often, which for I added 5g of fiber at night to hopefully sort this problem.

The second thing is I’m not sweating at all, hit legs today and barely broke a sweat, and I went hard. It’s probably due to temperature drop which happened last week.

Third thing is sleep, I cannot make my room dark enough to fall asleep which sucks. Thank god I’m going to home tomorrow.

Now the pros. Absolutely huge PB ticked off today on legs. 5pps on hack for 6 reps, super super happy about that. Now let’s make this 6pps next push up. Also progressed every single set despite training just 2h post cardio. Let’s fucking go! Abosolutely smashed right now, also hunger is through the roof, but just where I love to be.

Feeling super accomplished today!

• This reply was modified 6 months, 1 week ago by  Krištof Šajn.
• This reply was modified 6 months, 1 week ago by  Krištof Šajn.

[Krištof Šajn]

Another epic day of training today. Pull on the menu, progressed every single set, absolutely smashed right now but feel amazing. Usual standard session just switched out chest supported T-bar as I stalled on that for chest supported low row. Solid stretch in the upper back by using overhand grip.

SA PL row x7 x10
CS low row x8 x10
Neutral pulldown x6 x10
Straight bar cable row x7 x12
BB shrugs x7 x12
Machine curl x9 x12
Lying DB curl x7 x11
Rear delt cable fly x10 x15

Very lond day. Went to the classes straight after cardio. Had 3 lectures and right back to the gym after that. Finally home which does feel nice.

98,9 again today but I’m pretty sure this is because I had my meals squished together athe end of the day due to the schedule, so no worries.

[Krištof Šajn]

Back to fatloss today, 98,9kg in the morning. Probably want to be around 95 kg before I finish this diet so probably about 3 weeks left.

Decided to drop the food a bit more just to make sure weight will move for sure. 50g of carbs pulled, all from rice. So this puts me on 315p 426c 49f.

In for push today. Fantastic session, progressed all my lifts, only missed a rep on machine laterals back off set but I fucked up and accidentally put 4 3 kg more on my top set and matched the reps from last week. So I’m extremely satisfied with the performance, 0,5 kg really come in handy these days.

PL flat press x6 x10
Pin loaded shoulder press x6 x11
Vertical PL press x5 x8
Machine laterals x5 x10
Peck deck x7
Cable standing laterals x7 x11
Rope pushdown x8 x10
OH extension x5 x8
Rope crunches x14 x10 x8

[Krištof Šajn]

Day 3 of rest ticked off finally. Weight came up 0,8 kg today. Looks like my body is filling up which is expected but I also think not having having bowel movements contributed to higher weight. Still not sure why I’m constipated as my hydration is in point and foods I’m eating are constant.

Nutrion was the same as yesterday, digetion is superb, still going hypo especially if I go for a longer walk in between the meals.

Anyway, back to losing fat tomorrow, plan is to just run with the usual training schedule. I’m feeling recovered, upler back was still a bit stiff in the morning but should be good for tomorrow. Can’t wait to go back to the gym.

Also treated myself to a new rice cooker today, choose the one Kuba recommended in the latest vlog. Should be here on Thursday, can’t wait to try it out!

[Krištof Šajn]

Hey Nathaniel can you please share you fat loading protocol. Would be very interested to learn about this.

[Krištof Šajn]

Day 2 of rest for me. Woke up at 98,25kg, si no real weight change, slightly down even.

Repeating the same process again today, did my cardio just get a good sweat going in the morning and took some check in shoots after meal 1 as always. Pretty happy with the look, I compared pics with my old ones and am super satisfied with the progress. Will attach them below if possible.

Meals today:

Meal 1: 2 eggs, 113g (chicken cooked), 100g COR, 100g berries

Meal 2: 156g chicken (cooked), 106g rice, 100g green beans

Meal 3: 400g skyr, 100g COR, 50g berries

Meal 4: 156g chicken (cooked), 106g rice, 100g green beans

Meal 5: 156g chicken (cooked), 106g rice, 100g green beans

Meal 6: 3 whole eggs, 220g egg whites, 100g COR, 100g berries

No bowel movements which is weird, but hunger is present all day, much more than before on lower cals. I don’t mind hunger at all, way better than being stuffed.

[Krištof Šajn]

Quick update, 98,3kg this morning. Matched my lowest weigh in so far but I’m definitely holding water as I wasn’t as tight in the morning as I was last week while weighing more, which tells me this can only be water and inflammation from stress.

Day 1 of rest, planning on doing 3 days off followed by a 2 volume reduced session after that.

I brought calories back to maintenance, which means my regular 310p 363c 43f + 200g of extra carbs. This should pretty much put me to maintenance based on previous data.

I did my cardio today on the bike but will switch it out tomorrow to just fasted steps. I will keep my activity as is, just cause I like to at least move around a bit in between meals.

Hunger is on another level today, body is burning through everything, went on a walk for a sports class (finally done with that for this semester) after meal 1 and I went hypo as fuck 20min in and it wasn’t even incline walking.

[Krištof Šajn]

98,35kg this morning, weight came down which is great. I’ve had a grest night of sleep and felt good in the morning so decided to not refeed as I was planning yesterday. Went in the gym and hit my lower session and this was a mistake.

I definitely reached proper proper fucked level of the fucked scale after this workout, still progressed majority of the lifts but I’m feeling totally dead right now. I had to go back to the uni to take an exam after that and walk back was there was much harder than the exam. I feel totally drained, just want to sleep.

Tomorrow is rest day anyway but I will for sure extend it for another day or two just so body can come back to life. I definitely earned that rest.

I’m thinking of bringing my calories back to maintenance but not sure yet.

This is the part that I always strugle with, I just don’t knkw when to back off. I just feel like I’m wasting time not being in a deficit while dieting, but in the other hand I know some extra food will probably do me good.

Would be very nice to hear your guy’s recommendations in this kind of situation. Thanks

Hi Krisfot. Firstly I want to say to you that from 3 months I m reading your Log everyday!! For the question, I would suggest to you to come back to maintenance during the Deload (suggestion taken from Kuba from one of his YouTube videos where he explained that if you are on a deload and your goal is to reduce fatigue, be in a caloric deficit during the deload will inevitably lead to hold back more fatigue). Hope this could help you!! Max support from Italy!![/quote]
Hey Valerio! Firstly thank you so much for reading the log, makes me very happy that someone is reading and enjoying my journey!

Yeah you are 100% right, I’ve seen Kubas video and read some more old forums and logs on here. I’m definitely bringing the food up to maintenance and just letting the fatigue go away as much as possible.

[Krištof Šajn]

98,35kg this morning, weight came down which is great. I’ve had a grest night of sleep and felt good in the morning so decided to not refeed as I was planning yesterday. Went in the gym and hit my lower session and this was a mistake.
I definitely reached proper proper fucked level of the fucked scale after this workout, still progressed majority of the lifts but I’m feeling totally dead right now. I had to go back to the uni to take an exam after that and walk back was there was much harder than the exam. I feel totally drained, just want to sleep.
Tomorrow is rest day anyway but I will for sure extend it for another day or two just so body can come back to life. I definitely earned that rest.
I’m thinking of bringing my calories back to maintenance but not sure yet.
This is the part that I always strugle with, I just don’t knkw when to back off. I just feel like I’m wasting time not being in a deficit while dieting, but in the other hand I know some extra food will probably do me good.

Would be very nice to hear your guy’s recommendations in this kind of situation. Thanks

[Krištof Šajn]

98,85 today, weight climbed up again. I think it’s time to rest a bit, I’m feeling super super smashed, sleep has been shit for the last 3 nights and my digestion is not where it should be. I thinking of doing a two day reefeed and taking two rest days. I really don’t wanna do it as I know I’m just wasting time but at this point I think it’s needed. Last longer break I took was about 8 weeks ago and I have been killing myself since then.

Wanted to do it today at first but decided to run normal setup for one more day as I had all my meals ready and packed for the day.

Still went to the gym and had a very solid session, I felt like shit but reminded myself not to be a pussy and still progressed all my lifts, was really really hard.

Plan from here on is to hopefully get a good night of sleep in, weigh in in the morning and assess thing based on how I feel.

[Krištof Šajn]

Rest day for me, thank god as I don’t remember the last time I woke as smashed as today. Weighted in at 98,5 kg. Went in and smashed my morning cardio and straight to classes after.

Hopefully I feel better by tomorrow so I can smash my Upper session, I will most likely bot back off as long as I’m progressing or at least holding numbers on my lifts. I really wanna finish this fat loss and than back off and deload. I probably have another 3 weeks left until I’m ready to grow again.

Will do my best to maximize recovery as much as I can.

[Krištof Šajn]

Another big drop in weight today, 98,3 kg fasted. Feeling much leaner, let’s keep this up!

Super busy day today. Pull smashed me yesterday and a shit night of sleep didn’t help either, need to figure something out as I don’t have AC here in my apartment and it’s getting hot to sleep.

Was in for legs today, stsrted late due to classes which means the gym was busy and I had to switch some movements but it is what it is. Still gave it my all. Did hacks again and went for a 8 rep PB and took it, missed a rep on the back off set but overall still progressed all other movements.

I want to keep progression so bad until I’m done dieting but being 7kg lighter makes it super hard to pregress all the movements. Always giving it my best though and going into some dark places in my mind.

Only 5 meals today cause I want to go to sleep early and rest, distributed one meals in between the other so the macros are identical.

Training was:
Seated ham x8 x12
Banded, 2s pause leg extension x13 x11
Hack squat x8 x11
DB RDL x6 x10
Adductor, 3s pause x12 x8
Standing calf raise x7 x11
Machine crunches x16 x11 x8

[Krištof Šajn]

98,8 again today, satisfied with that.
Diet is starting to kick in, feeling pretty tired today. Also traveling back to the uni today which always exhausts me, it’s getting hot over here which I absolutely hate, but we crack on as planned.

Pull on the menu today was a very solid session, beat pretty much all lifts except for T-bar row which I expected to stall as I’m running it for a very long time now. Overall happy with progress, but definitely need a good jight of sleep as legs are going down tomorrow.

I did
SA PL row x7 x10
CS T Bar x7 x10
Neutral pulldown x6 x10
Cable UB row x6 x12
Cable shrugs, paused x15 x12
Rear delt fly x9 x14
Machine curl x9 x12
Lying DB curl x5 x11