[Kuba]

Push day, good session despite sleep being off from Meg snoring her head off but regardless took some progressions in reps across board and felt great in the gym.

Vlogged full day of eating for YouTube.
Very productive session all in all and a very productive day with all clients competing in pro ranks and amateurs

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[Kuba]

Clen I would take first thing

Caffeine I do not take in morning ever I don’t see benefit first 90 minutes your receptors are not actually going to benefit that much

Yohimine I don’t use but again I’d run fasted

Questions please ask in my q&a section on educators section this is my log relevant for my process my man

Today

Rest day 1 Lb Up from less sleep and likely extra sodium from all soy with sushi last night – regardless incredible night celebrating megs 30th hopefully she liked her surprise trip and what I booked!

Early wake tried to have a lay in but work
Up at 6 am regardless – straight into check ins first to make sure all clients are relied to by 8:30 followed by 20 minutes bike in hotel gym and m1 then walk round London with Meg post m1

Will have a bath and try to have a nap before we head back – got physio booked for 3 o’clock and consult for more stem cells next year

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[Kuba]

Incredibly happy with todays session, legs felt fully blown I could lock into the sets – first session I actually felt good in and pumps were insane – trained after m2 today rather than m3 not sure of that had any coloration but overall epic session so made me super happy! Feeling great all in all, pleased with how things are moving.

Legs was
Seated ham
Lying ham
Leg ext
Haxk
Leg press
Glute drive
Curl / calf
2 sets

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[Kuba]

High quality omega like omega pharma pro 5g am 5 g pm would be essential year round for me natty or not

Then usuals

Creatine
Whey iso
Performance fuel
Cream of rice
Eaa / MPs max
Dream sleep
Magnesium
Curecomin

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[Kuba]

Rest day, edging closer to 235 so only 3 lbs up over stage weight slightly softer that’s normal with drugs out but glutes are still fully in my goal is to tick off 250 with glutes fully in before it starts to fade as in get closer to 260 and beyond

Early wake peaking 4 pro clients for Portugal
2 ifbb pro figure
1 212
1 wellness

All are on the money so I am super happy!

I have a spa day booked today with Meg for her birthday weekend and I am taking her for a surprise tomorrow after training, can’t wait for her to see what I booked for her !

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[Kuba]

Pull day

Weight finally moving slightly and feeling absolutely epic, key now is just keeping this momentum up across the board and keep things moving forward. Pleased with how fast I recovered and how good I feel with this body comp, this means a big old push up phase to commence so I am very determined and focused on this next step

Pull a today

Pull down lat x2
Extreme row x3
Single arm row x2
Pull down x2
Thoracic lat row pin x2
Pullover / shrug x1
Reverse fly x3
Nytram pro series curl x3

Can’t wait

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[Kuba]

Check in day and push day

Weight not really moving so taking a food bump today 50g c td 40g c ntd

This will tie me over nicely for next week or two for sure so I’m hoping my weight bumps up a bit from this now.

Session was great today push day, still pretty weak but baseline numbers set now to work from. Great connection and energy overall and better pump today so I’m pleased.

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[Kuba]

Leg day was 50:50 still feeling like Bambi on ice

Posted my session on ig so check it out, one thing for this phase is staying patient, both with loading and bodyweight

Weight is a lb up from stage weight but feeling surprisingly very good with how lean I am but certainly fragile so I do want to be seeing some more weight come on over these next few weeks before offseason starts officially end of month

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[Kuba]

Thanks for the response Kuba. Would you take rapid insulin just before you start meals or after? It is irrelevant? Would it be necessary to have some type of drink between training? I’m thinking 10IU with the pre-meal and 10IU with the post-meal. The only thing I’m not sure about is that I should bring my intra-workout drink.

Why would you take this much ? Is your pre meal 200/300 g carbs makes no sense doing that much imo unless your carb amounts are that high in those meals like I explain above I would go with like 3 iu to start with if my carbs go above 100 g

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[Kuba]

Solid rest day ticked off, weight is still holding so i will likely need a good bump, my goal is to complete this health phase lean lean giving me a long run way for progression – currently pretty much at my stage weight week post show and feeling good all things considering, I will likely add 200 cals if my weight doesn’t move over next 2/3 days then take it from there.

Monthly meeting with Meg ticked off and lot to look forward to, so happy and productive.

Legs on menu today will update how it goes tomorrow

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[Kuba]

I like a mix of both when it’s needed

Start very low 5 iu of lantus daily then escalate the dose based of your food intake and BG

Add in humalog ( fast insulin ) around workout perimeter when pre and post meals go above 100g carb

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[Kuba]

This is very very low imo, I would aim for a little higher here 1.5 g or protein for me is lowest is go

Lowered it so as to promote digestion really, not that i had a major issue, but it does work very well. Appetite has always been a struggle for me, so experimenting with a lower intake for a while. Hunger and digestion are both way better so yes incorporating some more would be a wise choise. Any preferences in terms of meals/quantities?

[/quote]
I would bump it up across every single meal gentle increase you won’t even notice but you’ll grow a lot more imo

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[Kuba]

Pull day & epic session

Slight change to programming

Session was

Single arm prime x3
Bent over gym pin tbar row x2
Prime row x2
Single arm cable x2 ( this will go first next time )
Prime pull down x2
Shrug x1 pull over x1
Bicep curl x3
Reverse fly single arm x3

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[Kuba]

This is very very low imo, I would aim for a little higher here 1.5 g or protein for me is lowest is go

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[Kuba]

Cream of wheat is harder to digest for 99% of people

Cream of rice is just rice flour super easy on the gut

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