[Kuba]

Why do you want to use insulin post workout ?

To maximize the assimilation [/quote]
You don’t need it post workout as training already does this, so makes not much sense doing it post workout primarily

Pre workout makes the most sense

Gh I prefer mostly pre bed. I see no benefit post workout due to half life of Gh it won’t do anything in such short window

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[Kuba]

Why do you want to use insulin post workout ?

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[Kuba]

HBCD is the best option imo for intra carbs, it makes a huge difference imo

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[Kuba]

No reason I just take both pre bed as it means less volume of pills with m1

Rest day today – 260.6 I think I will solidify 261 by end of the week hopefully so let’s see
Busy morning ticked off client updates, tissue work sauna, check ins calls the lot so very intense morning but that’s what we do. Get on top and then be able to relax once all updates are set.

Feel great and legs seem to be less fuckered so I’m pleased.

Legs tomorrow can’t wait

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[Kuba]

Hello Kuba

My question is if you are on a mini cut and you happen to need a deload at this period (my preference is days off) do you opt to keep food the same or increase to maintainance? Because on one hand the deload is used to bring down fatigue so the extra food will be helpful but on the other hand the mini cut is supposed to be aggressive and brief and don’t want to “waste time”

You would be wasting time deloading in a calorie deficit as you won’t be dropping fatigue in a deficit

Always bring calories back to maintance for sure or simply bring down expenditure if it’s high ( best option for most who are in need of higher steps / cardio )

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[Kuba]

Pull day immense session fullness is there and I felt big & strong

Single arm pull down x2
Row x2
Single arm row x3
Upper back pull down x2
Row x3
Shrug x1
Bicep preacher x3
Reverse pec x3

Momentum building up, weight coming up no changes needed we rocking and rolling! Good place to be

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[Kuba]

24 week prep here for a natural would be ideal bud

Rate of loss of around 1.5 lbs per week ( after initial larger shift in first 4/5 weeks ) this estimate would have you peeled nice and early giving you 1/2 weeks to peak properly drop fatigue and eat up

Epic work bud and great start point man

Initially out of gatt you can afford for a bigger shift in calories to get things moving too

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[Kuba]

Push day, weight holding there about, no need to rush we are seeing perfect rate of gain so far of around 1/1.5 lbs per week so it is moving a lot at a perfect rate.

Training performance is flying and bloods have just come back in a tremendous place, cholesterol improved since last lot I’m currently doing 5 lover heart 5 heart care pre bed and usual 10g omega daily. It all adds up imo and makes a huge impact.

Todays session

Y raise 3
Fly 2
Incline dumbbell 3
Flat press 2
Narrow grip press 2
Overhead extension 3
Behind back lateral into press up 3

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[Kuba]

I use 5 currently as that’s what I need to keep me in upper range

If you are using any PEDs or your needs for d3 and k2 increase

If you are not getting much day light ( in uk especially you won’t)
Again your needs will be higher

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[Kuba]

I always prefer to start lower and come up slowly but again it depends

I do this as I run my cycle for longer and keep total dose lower so just depends on timeline you are planning

Short timeline – no time to climb
Long timeline titrate up slowly

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[Kuba]

General rule of thumb

More calories more carbs on training day

Less calories less carb on rest day

Fats can stay constantly same both days but again can vary up or down when calories come up and depending on preference

Calorie wise extra 300-700 calories on training days may be needed just depends how hard you train ( this will also change as you get heavier and stronger I currently need an extra 1000 calories on my training day )

Protein here can come up a touch imo

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[Kuba]

Hi Kuba, hope all is good man! It’s been 1 month since my first ever show. Throughout prep, I was eating chicken breast and turkey mince. I’ve noticed recently that when I have chicken breast and turkey mince, my stomach feels inflamed and I’m passing a lot of gas, so very uncomfortable. I have probiotics everyday and glutamine + greens first thing in morning. What would you recommend I do? Remove chicken/turkey for now and slowly add back? I know chicken isn’t a necessity but I enjoy eating it haha

Rotate food sources, anything you eat too frequently can lead to developing an intolerance

This could also be whatever you are adding to food not just chicken / mince

It could actually be your diet issue or set up issue in general buddy

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[Kuba]

Rest day – 260 holding nicely so happy days, will be ready for push tomorrow

Early wake today straight out for morning walk & client replies.

Legs are fucking murdered, today has been usual big morning of check ins, calls and updates followed by sauna.

Appetite & sleep are not superb, so we are on track 🙂

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[Kuba]

You will always feel de trained after a deload. In most cases I prefer total rest from the gym followed by 1/2 sessions with slight load , Intensity and volume reduction.

Deload at 0 RIR doesn’t work lol

Best for me is 3/4 days off then back to work

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[Kuba]

Leg day 260 today and I have never ever come close to looking anywhere near to what I do now at 260 so this is exciting!

Session for today,

4 leg curl
3 leg extension
3 leg press
2 Rdl
2 calf

Today is my Cybex session which is slightly easier on the knees as it isn’t loading super heavy in stretch, this so far this training block as been sitting perfectly.

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