[Kuba]

@josevidal21 hi mate

Listen to your body
Take notes on below

Appetite
Performance
Sleep
Stress
Mind

It’s very easy to tell you need a rest because your body will tell you so acknowledging it is a different story. For me it’s hard because I am constantly in a frame of mind where I believe there’s always always someone there doing what I do just better and harder so I MUST do better and harder. It’s dumb when body gives feed back such as low performance low appetite poor digestion low energy throughout day. Once you experience those it’s time for a little break rest or a deload week depending on how run into ground you are on scale of 1-10 7 range Deload week 3-1 means your fucked and you’ll most likely get sick and you need time off 🙂

I always find I get diarohea badly and my digestion goes out of window when I’m ready to back off 🙂 hope this helps bud

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[Kuba]

@nazathul hi brother, thank you my man glad you like it.

The rack at normanton doesn’t adjust as low as I want it so I have to stand on a plate to get it so I’m pulling from below my knee/top of my shin 🙂 I hate seeing anyone pull from any point above knee cap hahaha it’s basically a shrug then 😉

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[Kuba]

@cameron_thomas5 It will come back my man you know score

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[Kuba]

@tomjoplingg hi mate

It depends

How much weight do you carry ? What point in offseason are you at ?
Most importantly is can you recover from your training and will it impact it ?

Personally I’m perfect on doing 20 minutes daily, purely to wake me up in the morning get some blood moving and keep up my routine.

Routine is everything so I like to keep it but it’s extremely light and steady, I work up a sweat that’s it so it won’t impact my recovery at all and it feels great right now

Further down line once I’m heavy we will have to keep some cardio in for fitness we did implement it last year and this year it will remain in.

My personal preference always again after my morning drink no food just plenty of water before…

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[Kuba]

The little fruit in my opinion really helps too, it makes me hungry when I keep it in a little in a few meals

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[Kuba]

@cameron_thomas5

M1 tends to be around 8 am every day same time I wake around 6/645, then in meals are at around 2/2.5 hours. at the moment I very much feel like I’m dieting so food is going down real easy and I’m hungry roughly an hour after. M3 is straight post workout on training day then m4 will go down 45-90 mins after that meal I could eat them both really but I’d get too hungry later on.

I favour this approach it makes my life so easy when food volume increases it so much easier spread out over 7 meals for me. When it gets to my peaks il probably eat at like 7 am then spread more time between them if needed.

I don’t really think appetite will be an issue tbh I’ve always been a big eater. If I’m really hungry on this food we have room to push a lot. There’s a couple of things I will share that really help appetite too for me personally I’ve done in past that I will want to implement this offseason if it makes sense to @jordanpeters

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[Kuba]

New diet added

60g carbs spread across m1/2/3
So extra 20 g cream of rice in m1 and post workout & 2 rice cakes in pre workout meal
Extra 10 g almond butter to last meal

Rest day
Extra 20 g oats in both oatmeal meals

Training day diet

M1
1 whole egg 3 egg whites
40 g whey isolate
100 g cream of rice
20g raisins

M2 pre
Extra salt here
100g flank
100g turkey
50g prawn
300g potatoes or 80g cream of rice
100g pineapple
2 rice cakes
200 ml coconut water.
5 g oil

Intra
30g pepto pro
20g eaa
40g cyclic dextrose
10g glutamine

M3 post
Extra salt here
50g whey isolate
120g cream of rice
100g frozen fruit
20g raisins

M4 post post
220g prawn
80g pasta
100g fruit

M5
Turkey 200g 50g prawn
300g potatoes
5 g oil

M6
200g flank
50g prawn
80g pasta

M7
60g iso whey
250g fat free Greek yoghurt
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 60 g iso 10g dark choc 100g egg whites
Pink salt extra

M2
220g flank
50g pasta

M3
200 g turkey
50g prawn
200g potatoes
7 g oil

M4
200g flank 50g prawn
200g potatoes
5 g oil

M5
200g turkey 50g prawn
200g potatoes
5 g oil

M6
250g wild salmon
80g oats 10g dark chocolate

M7
Extra pink salt here
250g cottage cheese
5 whole eggs

Condaments same as training day

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[Kuba]

1) kale ( with garlic and pink salt)
2) chicken soup ( polish version my mums or my nans are unreal )
3) mercedes g wagon ????

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[Kuba]

Check in day

Hit 104.2 today so again weight is levelling out well this week so we are deffo due a little calorie increase

Check in and pictures sent to Jordan so we wait further instructions.

Pull session today the first variation with deadlifts so really can’t wait to hit this one today!

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[Kuba]

Morning guys rest day today so again, got physio booked in for 10. Same routine morning drink down 20 minutes super light bike and we kick the day off.

104.3 so same weight as yesterday, added the extra food yesterday, check in with Jordan tomorrow so il have further instructions will keep you all up to date with any changes

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[Kuba]

So cracking leg session tonight with borian.

Hammer Strenght leg press set 1 12pps 7 reps
Watson pendulum squat 90kg x5
Single leg Watson animal leg press 9 pps x 7

Some of my top sets from today’s session, Strenght is really picking up now so things will get interesting over the next 6 weeks.

Everything feels great at moment, I’m in a perfect place psychologically and physiologically to push for a little while now 🙂

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[Kuba]

@noble78 kubas cooking Chanel coming to trainedbyjp soon brother 😉

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[Kuba]

@christianchapman just enough to stop me eating my toe nails haha, once carbs go up I think me and Jord will reduce protein a touch my man 🙂 for now this is sweet

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[Kuba]

@christianchapman this app calculates the full total bud so realistically it’s more like 390 direct protein 🙂

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[Kuba]

Over all we will be adding 290 calories 54g carb 6g fat

40 g cream of rice 20 to am extra 20 to post extra
2 rice cakes to pre workout meal
10 g almond butter to last meal

I have attached a photo of new macros

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