[Emil Borel Rasmussen]

Wednesday last week we decided to give the body a little rest and take three off days, so thursday, friday and saturday were rest days. The fiance and I took a trip to Malmo, Sweden (Sweden is “open” as normal) from friday to sunday morning, so it was rest and no tracking food, complete downtime! Then back on plan and training from sunday on.
The body seems to want the weight gain but condition is holding just fine!
It seems gyms are opening the 11th of May. Unless the government comes with a new postponing of it!
Pics of this morning shape

[Emil Borel Rasmussen]

Welcome brother! Happy to follow this!

[Emil Borel Rasmussen]

We have finally managed to solidify a higher bodyweight after a “refeed” thursday last week. We have now maintained the new weight for over a week with no drops!
We are very happy with current condition at this weight, as I look way better now at this weight than last time I was this weight, which was around first week of february. I’ll post pics in this post of 213.8 lbs back in february compared to today. And a screenshot of my happyscale!

We will have you at around 240/250 by end of this year

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
Looking very much forward to this

[Emil Borel Rasmussen]

@kuba – I feel that pain haha
was only asking to have discussion – I didn’t mean for it to come across badly/like I was trying to criticise etc – I really wasn’t ????

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

All good Corinne???? But one of those I’m quite interested in is the intra workout carbs, especially now after reading Scott Stevenson’s “Be your own bb coach”, where he talks about the importance of high intra workout carbs, but mine has been kept relatively low throughout, where Scott thinks it is one the things you should leave untouched for as long as possible. What’s your thoughts @kuba [/quote]
It’s relative, personally a high volume of intra is counter productive to my session. Maximum I can do is probably 70/80 carb with 50 g MPs ( again this feels perfect with sustain and mps other brands left me feeling pregnant and sluggish in my sessions)
Right now with your appetite I would rather utilise calories elsewhere until you are tamed then we can work on getting the intra higher, I have always prefer this approach until calories are high. Once we reach a certain point we will push the intra only IF you can handle it during.
With current set up of 7 meals plus intra I do believe intra can’t really be that big as your meal timings are pretty close together too.
If we was on less meals we could make the intra bigger and warrant more time in between if it makes sense ?
There is no right or wrong way of doing it I love Scott and his work but I think everyone’s approach differs slightly. It doesn’t mean one is less effective than other I just think it’s a little diff and suited to individuals ????????

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

[/quote]
Makes Perfect sense! We are tho on 6 meals not 7, and yes this was to bring out discussion! 100% agree that post show we want to add food not liquid carbs, but in the off season it should be pushed as far as you can handle (as you say, it shouldnt be counterproductive to the session)

[Emil Borel Rasmussen]

We have finally managed to solidify a higher bodyweight after a “refeed” thursday last week. We have now maintained the new weight for over a week with no drops!
We are very happy with current condition at this weight, as I look way better now at this weight than last time I was this weight, which was around first week of february. I’ll post pics in this post of 213.8 lbs back in february compared to today. And a screenshot of my happyscale!

[Emil Borel Rasmussen]

@kuba – I feel that pain haha
was only asking to have discussion – I didn’t mean for it to come across badly/like I was trying to criticise etc – I really wasn’t ????

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

All good Corinne???? But one of those I’m quite interested in is the intra workout carbs, especially now after reading Scott Stevenson’s “Be your own bb coach”, where he talks about the importance of high intra workout carbs, but mine has been kept relatively low throughout, where Scott thinks it is one the things you should leave untouched for as long as possible. What’s your thoughts @kuba

[Emil Borel Rasmussen]

If you meant PWO as pre workout meal then yes, whey and coconut oil is a great option. Easy on digestion and quick and good energy from the MCT in coconut oil.

[Emil Borel Rasmussen]

FOOD ADDED
From now on, every rest day pre pull we have replaced a meal at night consisting of 40P, 200C and 30F to fill up before the pull days. This will be tracked with direct macros and gives me and the fiance some flexibility to eat together. Tonight will be mexican wraps!

[Emil Borel Rasmussen]

sounds great
nice and long to ensure health is perfect ????
october 2021 – 18 months to improve – the progress will be CRAZY!
20lbs of grow room…lets see how much you can get ????
do you pick your own food choices?
whats the reason for the low intra workout carbs?

maybe it was a typo with the split was
but it is
Push + extra triceps’ – IN WHAT WAY HAVE YOU INCREASE THE TRICEP WORK? AS I IMAGINE TRIS WERE HIT HERE ANYWAY?
Legs + biceps at the start’ – I DO THIS, AS BY THE END OF LEGS I WOULDNT BE ABLE TO SUSTAIN THE FOCUS/OUTPUT TO DO THEM!
Rest
Pull + biceps + triceps
Rest’
repeat
do you find your bis and tris are recovered with just 1 day recovery between?

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

I am only doing what Kuba has me doing. Only foods I have “added myself” is the english muffin pre bed – as I was instructed by Kuba to increase carbs where I was most hungry, which is always at night, as I at this point after prep just dont accumulate ANY type of fullness in my stomach. So I added them at night. Otherwise the plans are straight from Kuba. He’s always kept intra carbs rather low, except for the last few weeks where we pushed my bodyweight up before prep began.
Push + extra tricep – again, just Kuba’s words. There’s just two isolation moves for tris at the end.
So far yes my arms are recovering

[Emil Borel Rasmussen]

And the program is push with extra tricep (no bicep on push days), leg day start with bicep, and pull day end with tricep after biceps. So both bicep and triceps hit twice in a full push/legs/pull training rotation

[Emil Borel Rasmussen]

hey
how are you getting on?
do you have planned how long you will cruise for? and then re think the stage?
what is your full diet at the moment ?
and with training….where in the push session do you place biceps? and where in the pull session do you place triceps?

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hey Corinne!
Kuba has agreed to a 12 weeks cruise on 200mg of test, based on last bloodwork this should put me in the top end of the physiological range. So give the body a nice and needed break before really starting off season.
Regarding shows the plan is now october 2021 as we have a lot of room to grow in my weight limit still. My weight limit being 220lbs and me probably weighing in at 196-200lbs this coming week (if show had not been cancelled), we have a good amount of mass to push for, which I’m looking very much forward to!
We just added 40g of carbs yesterday to all days and then an additional 100g of carbs on pull days spread out. I’ll attach diet below:

Training days:

M1:
350g fat free yoghurt
30 whey iso
20 dark choc
15g granola
1 english muffin

M2:
120g oats
45g whey isolate
120 ml egg white
100g fruit

M3:
200g turkey
200g sweet potatoes
100g beetroot
(Add 65g rice pull day)

Pre workout meal:
45g whey
120g oats
10g Dark chocolate
100g fruit
(Add 1/2 english muffin on pull day)

Intra:
15g carbs (30g back day)
30g EAA/pepto pro
10g glutamine, electrolytes

Post:
30g whey isolate
100g chicken
115g cocopops
1 bagel
1 banana
(Pull day add 25g Coco pops)

Post post:
200g chicken
100g pasta
50g passata
100g fruit

Rest day:

M1:
200g steak, veg

M2:
200g chicken, veg
30g carb from bread

M3:
50g isolate
100g oats
100g fruits

M4:
200g chicken
200g potatoes

M5:
200g turkey
200g white potatoes

M6:
40g whey iso
350g fat free yoghurt
55g granola
1 english muffin

[Emil Borel Rasmussen]

I’m fortunate to be able to train at a small home gym but we have essentials and are getting some good sessions in.
We are currently not increasing food on plan but Kuba is feeding me when weight drops too much. So it’s s State of filling up and then letting it come back down and I assume that’s how we will go until gyms open again.

[Emil Borel Rasmussen]

As no gyms are open we are currently resting!
Food increase two days ago as body is responding great:

Training days increase:
100g fruit pre meal
20g Coco pops post meal
100g fruit meal 4
20g oats meal 5
20g Dark choc meal 6

Rest day increase:
30g carb from bread meal 2
40g granola meal 6

Currently I dont have any training days so sticking to rest day food

[Emil Borel Rasmussen]

Hey mate seen on your IG, you and Kuba adjusted the training to bring up your back and arms a bit more. What is the new training split looking like now?

Currently all gyms are closed by the government to the 30th, but when we get back in there the split will be
Push + biceps
Legs
Rest
Pull + triceps
Rest

[Emil Borel Rasmussen]

So the show is cancelled. Friday Night the borders closed so had an off plan meal friday and saturday night then back on plan since. Cardio down to 20 min, Cruise down to 200mg and food increase! Increased on training days: 70g oats, 50g pasta, 100g fruit
Increase on rest days: 50g oats, 200g potatoes