[Kuba]

@niallspruce it’s normally either coconut oil or rapeseed oil buddy 🙂

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[Kuba]

Diet update

Training day diet

M1
1 whole egg 5 egg whites
40 g whey isolate
100 g cream of rice
20g raisins
50g blueberries

M2 pre
Extra salt here
100g wild salmon
150g turkey
50g Cod
40g of rice
100g pineapple
4 caramel rice cakes
200 ml coconut water.
100ml pomegranate juice
5 g oil

Intra
40g mps max
55g carb from sustain intra (75 back & leg day)
10g glutamine

M3 post
Extra salt here
75g whey isolate
50g cream of rice
150g cocopops
20g raisins

M4 post post
220g cod
100g pasta

M5
Turkey 250g 50g cod
300g potatoes
5 g oil

M6
250g fillet
50g smoked salmon
100g avocado

M7
75g whey iso
30g almond butter
50g blueberries

Condaments
Ketchup light
Sugar free curry
Chipotle
BBQ
Above optional
Pink salt ( must on every meal ) Sourcrout and pickled salads with every meal
Greens with every meal ( kale broccoli green beans asparagus occasionally)
Sweetness stevia drops only occasionally franks bakery

Rest day

Rest day diet

M1
80 g oats 75g iso 10g dark choc
Pink salt extra

M2
220g cod
100g Wild salmon
8g oil

M3
200 g turkey
100g wild salmon

M4
300g steak or salmon

M5
300g turkey 60g carb from bagel or bread

M6
250g turkey
50g cod
300g potatoes

M7
Extra pink salt here
300g cottage cheese
5 whole eggs
Or
75g whey 400 ml almond milk
30g almond butter

Condaments same as training day

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[Kuba]

@bigbenchriche I do, Watson hack is literally a recipe for snap city with old tendon

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[Kuba]

add Bpc 157 will help with recovery dramatically

Literally do movements that cause the least pain.

Start with leg press super strict and full ROM. If knee allowed

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[Kuba]

Physio

Train calf’s bare foot and again take them through full range of motion.

Train legs barefoot also! 🙂

Your welcome

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[Kuba]

Pull sessions for sure. Lower back loading not ideal in a leg workout as your already creating a huge recovery demand.

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[Kuba]

Absolutely, I favour hack squat for hypertrophy alone.

Squats work yes if your structure allows. Not everyone is build to squat.

I’m a great squatter but I get so much more benefit out of hacks so is stick to what works

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[Kuba]

In terms of training how i do it and how J advises me to do it is

Lower volume to 1 work set per exercise training 1 day on 1 off sets at 80% effort 9-12

If your really fucked take 3/4 days off completely then go into this set up until you feel fresh and ready to go again and above symptoms disappear

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[Kuba]

Hi bud here are some of my signs I find useful knowing I need a deload or I’m just generally worn out

No motivation to train
No pump or shit pump
Appetite decrease
Poor digestion
Poor sleep
Low libido
Dips in energy throughout day.
Over sleeping in day

Hope this helps

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[Kuba]

As rich said bud find your grove but always scapula down and retract and keep in a tight place

Before any pressing I always do warm up ups with the band, easy shit I will post it up… alternatively eugen teo has some videos on his Instagram I use. Then I move on to scapula retractions on a machine tooo check my push video for that.

Military press or any other press use elbow placement that suits you

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[Kuba]

Neat first bud, play your cards right introduce the least challenging first so on so one step at a time each tool at a time like cai said

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[Kuba]

Seminar was a massive success very exciting for me to listen Jordan and Corinne talking about the only things I am interested in life.

Me and Lukas certainly feel like it was more than a good investment for us and our members. Got to say agin it was unreal and I would certainly pay to listen to them again

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[Kuba]

Great leg session in books for the site

Best log book significantly, things are moving well. Appetite has took a slight dip but that’s sorted with new diet set up will post full new diet tomorrow with changes we made with Jordan.

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[Kuba]

@hilly just because it’s in biscuit section doesn’t mean it’s a biscuit bro!!!!

Their chocolate bars @corinne a biscuit is a biscuit I’m with you on that one haha

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[Kuba]

Jordan has a lot of stuff sent for testing abroad, there used to be a place in England but I’m pretty sure it’s not operating anymore

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