[Kuba]

Test only will see the best lipid recovery , I’ve seen this first hand with clients ( doing both with same person ) and my self

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Your traps are a part of your back, no shoulder training ( laterals aside ) will do anything for
Your trap and laterals will barely touch them as your traps actually run across your entire middle back

Shrug variations chest supported and retracting back and down are key imo

Push day today – anavar has been added so weight is holding but the look is changing a lot again, slight posing tweaks to back shots are looking better.

Lots of tools left to play with at 6 out I’m confident il be ready at 2 out, 4 hard weeks to get done and it’s on.

Push today no change

Y raise x3
Cable fly x3
Incline strive x2
Flat nytram x3
Dip x2
Overhead ext x2
Lateral x3
Push down x2
Calf x2

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Rest day – weight held but no bowel
Movement this morning so no suprise – will see a drop over next few days back to new low with again a total diff look.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Leg day 239.8 – feeling very lean, the look is better than I expected today tbh at this weight so I am getting excited, not because I think il win or even do well but il be able to present a completely different package front to back both with size and condition.

Usual leg day + bonus I get to use my new pro series leg press today we have designed and built with my business partner Tom at nytram 😈

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

In your case set a baseline level of steps at 10,000 daily and then add cardio as you will need it for rugby

25 minutes with hr of 130/140 x4 per week

Do This consistently alongside of tracking your calories and you will drop a lot of weight easily with high body fat levels

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

239.6 today much much leaner again, I am on track for where I need to be right now, key is making sure this momentum and progress absolutely stays.

Rest day today – usual day, massage work, sauna, tons of work to box off and we move. Early wake as always and plenty of work ticked off before 7 am I always make sure most clients are replied to pretty much before they wake

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Hi Kuba, what kind of reason to drop or pull off clen when you carbs up or over a certain period of time ?
Drop some fatigue, physiological stress ?
Thanks for reply,
Go on Champ !

High dose of clen will inhibit your ability to fully uptake glycogen – I lower rather than remove becusee of the half life that it has – same in peak week lowering is always best so you don’t get a slight rebound from electrolytes balance skewing

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Push day – epic session and progressed some lifts, 2 high days back to back ticked off and back to work tomorrow, things are shaping up fast and we are moving closer to where I need to be.

Usual session no changes or volume adjustment needed yet as things are flying

Hi Champ!

What’s Your current diet on those 7 weeks out>?:

[/quote]
Diet hasn’t changed since I last posted minus 200 calorie reduction from rice, so it’s still the same

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Sleep is king, losing 90 minutes of sleep for cardio would see worse fat loss

Would you say this is applicable to anyone, even someone who is carrying a lot of bodyfat like 20%+ curious whether clients would be better sleeping and just increasing steps if they are working 12hours+ a day whilst trying to reduce bodyfat?

[/quote]
If someone is that fat it’s still applicable they will easily lose body fat by just the diet and increasing overall neat

Less sleep for more expenditure never works for anyone, it leads to people just getting perma fucked and then no progress and lack of adherence

Sleep is king

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Push day – epic session and progressed some lifts, 2 high days back to back ticked off and back to work tomorrow, things are shaping up fast and we are moving closer to where I need to be.

Usual session no changes or volume adjustment needed yet as things are flying

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Did you actually need the high days ?

Are you seeing your weight jump up hard ?

Generally you’ll notice fatigue alongside of water retention & weight increase

You will certainly see it in check shots too

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Mentally you are just not ready to diet, bodybuilding isn’t for everyone

Anyone can be switched on and motivated in a contest prep, where I see biggest issues is after prep with people binging and then creating food disorders by binge and starve cycles

Don’t diet until mentally you are actually ready to do so.

Ultimately it comes down to your why, if you do this because you love it every pause of the process will make you happy – not miserable and ending up stuffing your face with food.

It happens to a lot of people some of this can be managed with how you diet but ultimately

You have to accept BB is a hard sport and there is no way to short cut hard work and diet adherence

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Massive drop again today and feeling it, sleep was rough woke up LEAN LEAN 2lbs down again so 850 carb today and reduction in clen

Rest today, busy morning of client check ins and team call on time management, very productive both me and meg and we love being in our little bubble. Need to protect it and make sure we don’t let anything or anyone get in the way.

Plan now ( 12oclock ) is to finish rest of my work last little bits then have a nap before cracking on with a couple of new set ups.

Physio work today too & cinema later to switch off.

7 weeks tomorrow and I am getting excited to compete as the look is getting there.
John – same as I have done for last 2 years non stop – med tech, it’s never failed me so I won’t be touching anything else.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Legs – new low 240 and much much sharper again

I’m not fucked fucked so we move I want to eke out a bit more before I refeed, I want to see more detail creep through my glutes yet and I don’t feel like I’m wrecked yet so can push on a bit more still.

Full day of filming today so let’s see how we move.

Usual leg day today with Oscar

Seated hamstring curl x3
Leg ext x2
Banded Leg press x2
Hack x1
Lying ham x2
RDL or hip thrust x1 ( il see how I feel )
Calf x3

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Who ever tells you sweeteners are worse than sugar are a total moron

Sugar is not a problem, your calorie balance is key

If you over eat chicken you’ll gain fat

Eat to your calorific needs, small surplus if your trying to gain and you won’t get fat

Trying to stay lean – keep sugar limited and use seeetners that have 0 calories

Ultimately calories are the thing

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.