[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

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[Kuba]

Yes it will, I would not
Combine exogenous insulin with higher fat meal, you will store more fat from it regardless of energy balance.

I would avoid it

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[Kuba]

Rest day new low 241 – feeling leaner now, much flatter but glutes are starting to peak through now. I want them in a fair chunk by 6 out so we are on track – no changes time to dig in

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[Kuba]

Hey Kuba, if you have to choose just 30 pieces for a home gym, which ones would you choose? I’m making my own one and I would love your advice bud

Hey bud

I won’t create a list like this for you, if you want to hire me for a consult you are welcome but this is not something im willing to really create for free as it will take a while to do which takes away from my actual work ( coaching )

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[Kuba]

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

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[Kuba]

Il give you an example of what I do personally for me and on a smaller scale with clients depending on how their set up is

Generally start prep at around 6000 cal TD 5000 ntd

First change is a 1000 calorie drop and slight step increase from 7000 to 9000

That’s it, generally this sees some epic movement and initially you want to see a higher rate of loss.

If you drop too quick you can always re add food but if you don’t drop at all your wasting time.

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[Kuba]

Pull today, client over from Austria for in person check in so that will be nice and he will likely jump in for pull, it’s nice as the boys load my plates on and off and I can focus on just doing the work.

Weight 0.2 up from yesteday but no bowel movement this morning so that explains it a touch, slept better last night as had to have a pain killer and a sleep med as I had a treatment on my tooth. All done now and super happy with my teeth.

Wife is back in gym today with de volume too so I’m happy, she feels better too so that’s a bonus.

Pull today

Assisted pull up x1
Signal arm nautilus pin x3
Upper back prime x3
Single arm prime x2
Pin stack prime x3 – shrug x1
Single arm curl x4 ( short / lenghtned bias )
Reverse cable fly x3

Looking forward to getting stuck in.

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[Kuba]

Possibly a question I am going to answer myself in the process of writing it, but, alas… lol…
When dieting, do you feel fasted cardio is essential? So currently I am taking my bodyweight down solely to start a decent off season (probably going to message you to sign up for this bit, providing you have space) but currently dropped 20lbs with just adjustment of diet and steps. If I want to speed this process up should I throw in some stairmaster first thing before work or just keep doing what I’m doing?

I would stick to what you are doing and manipulate steps, most guys who train hard enough and have a decent amount of muscle don’t need cardio – cardio is a poor tool for fat loss imo it’s great for hearth health in offseason but other than that… trash

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[Kuba]

What show / shows are you aiming for mate? And if you were to hazard a guess at this stage, how much tissue do you think you’ve added since this time last year?

Spain and Italy in June, I would say about 12 lbs. I’m leaner now than I was at 235 last time so it’s getting fun and still have some variables to add / remove to get job done and bring a touch more fullness.

Il be heavier but also a lot leaner
Probably 5 lbs leaner
7/8 lbs heavier stage weight wise

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[Kuba]

Push day new low 242 – flatter but also very lean, leaner at this point than low 230s last time so I’m getting excited – sleep was rough but don’t feel bad so crack on as usual and dig in.

On track to be ready early so we move.

No change to session apart from today I will stop doing calf at end of my push / so slight volume reduction

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[Kuba]

I literally eat and go to bed, it won’t impact anything if anything sleep better

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[Kuba]

Thanks Henry, very happy man

Rest day new low 243.2 so I am pleased, the look is getting there, we’re on track for where we need to be.

The look is improving a lot so that’s all we need to focus on right now!

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[Kuba]

Incredible morning waking up to megs picture holding her thors hammer trophy from her 2nd pro win this year! Incredibly proud and happy for her now time to dominate the rest of this year and smash the Olympia prep!

Leg day for me, Oscar is over so I will be sure to absolutely bury him.

Game time!

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[Kuba]

Hi! What could be the reason why many bodybuilders in the USA do not eat vegetables? Do you think this has negative consequences related to digestion?

Lack of basic nutrition knowledge, that’s literally it

Most gut issues and health issues are down to poor nutrition, not enough fibre intake and neglecting veg and fruit.

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[Kuba]

243.6 today without bowel movement,

Feeling decent and the look is way way better, so I am pleased I made some changes yesteday – 200 cal drop across both days so that will see me move nicely across this week.

Today is rest – usual business early wake straight into work, tissue work, sauna and aim to get everything done nice and early so I can chill later in evening and see meg do business in her last show over in states.

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