[kbb]

Thank you guys!:)

[kbb]

Post it again here, you have already made another post ?

You are right, here we go:

Hi guys! I really need some help here. Below is my current taining split. It’s an upper/lower split I’ve been running for 5 weeks now with some slight modifications along the way as I try to make it better. A little context: I’ve been lifting since 15-16 years old, I’m 23 now but I really did not know what I was doing most of these years (bad programming, no idea of progressive overload, no logbooking, no diet, bad sleep, everything you can imagine was bad and sub optimal the least). Last couple of years my training was mostly powerlifting and everything I know about programming is mostly that. Last couple of months I switched to bodybuilding and did full body every other day so I get a little more familiar with this kind of training until I thought it was time to bump up volume a little bit so here I am at upper/lower. It’s a very basic split as I have minimal equipment at my gym atm. Also as I said, I’m new to this kind of programming so I have no intesity methods or anything like that as I really don’t think I know how to properly program them in. Sorry if the programming is horribly bad, but that’s why I need your help :p.

*I’m in a gaining phase for 9 months now, maybe a mini cut in a couple of weeks and then we push again for couple of months

**I manage my diet, sleep, stress etc. pretty well now

***My weak areas are lateral head of the shoulder and upper back (back thickness in general), my strenghts are arms especially triceps and lats (width)

****The darker boxes are exercises that I repeat in both rotations because of the minimal equipment. I repeat it them in every variation of the same workout eg upper a1 -> upper a2, lower 1 -> lower 3, etc.

*****bench rd rows= rear delt

[kbb]

I would say this depends on how high you’ve pushed your weight up and for how long.

If you’re still in relatively decent condition and only been gaining for a short time, then running a ‘Maintenance’ phase first would make sense to ensure you solidify any muscle gained, before entering a cut.

If you’re coming to the end of a long gaining phase and have pushed weight up considerably, losing condition, then I’d jump straight into an aggressive cut and tidy up.

Thank you guys! And what about after the mini cut? Jump at previous surplus calories or increase little by little?

Get back into a slight surplus straight away by reducing output and increasing calories, but from there increase calories gradually.[/quote]

that cleared things a lot for me! thanks again!

[kbb]

I would say this depends on how high you’ve pushed your weight up and for how long.

If you’re still in relatively decent condition and only been gaining for a short time, then running a ‘Maintenance’ phase first would make sense to ensure you solidify any muscle gained, before entering a cut.

If you’re coming to the end of a long gaining phase and have pushed weight up considerably, losing condition, then I’d jump straight into an aggressive cut and tidy up.

Thank you guys! And what about after the mini cut? Jump at previous surplus calories or increase little by little?

[kbb]

Remember this extends to everything !

– certain exercise form/ execution
– drug choices , drug totals
– food choices , macro breakdowns etc etc

Some exercises I do in certain ways and I literally couldn’t give a fuck if someone thinks that’s wrong , I have been doing this too long, built too much muscle and I know that way to execute it is right for ME , I won’t tell them to change their way if they have had the same process of feeling things out for them etc etc etc ?

Yes. That makes total sense. It’s just the fact that sometimes, because I want to be a coach in the future, I try to generalize stuff in order to have recommendations to give to future clients or to have a solid starting point for them and then adjust from there, and in my effort to do so, sometimes I forget that the point is to find what works best for the specific individual each time.?

[kbb]

It’s not stupid buddy, I have to remind everyone on here to try things. Because if you said to me you tried it multiple times and felt no benefit , then I would smile as then you have worked out exactly what is right for YOU , and then no one can argue with that , and then you don’t need to persuade anyone else to eat more or less, as you should only care about what has worked for you . I would try the amount on the diet planner and see if that brings a benefit . Always always try to work out what feels gd for you and then once you do, anyone else’s opinion doesn’t matter ?

Appreciate it! Thank you for your time!?

[kbb]

Because it works . My advice in general with things like this is to try everything , I remember being an 72kg 17 year old reading Dante’s stuff and seeing him advocate 500g protein a day , i then thought , ok I’m going to do the things people MUCH bigger than me are advocating and then decide for myself, however if I just make a conclusion , like you have , based on absolutely nothing , how will you ever know if pushing protein works to get truly big? Just something to think about ?

Yes that makes a lot of sense actually and makes me feel a bit stupid because it’s very simple?. I like your way of thinking a lot and I want to learn as much as possible. You are the reason I’m a member here. 🙂 So since you are MUCH MUCH bigger than me, where would you cap the protein intake in general? (I’ll start where the diet planner recommends, just asking to have a general guideline/recommendation in mind?)

[kbb]

Then what is the question? If you already know the protein total you want to run, run it ?

The question is if there is any reason for that amount of protein, one I do not know, the rationale basically.

[kbb]

Yes , watch the session I do with James on the site , I explain it then during a pull session

Thank you! Appreciate your time!

[kbb]

Hi Kuba,

My question is, I see a lot of guys run push pull off legs off or some variation of this. This is a frequency of every 5 days/muscle group. I know it’s a bit of arbitrary but I see most of the suggestions in the literature being to hit every muscle group x2-3/week, which with the PPL variations we do not. I wonder what is your opinion on this subject.

Depends what variation of PPL people run I hit my back 3x per week delts x2 chest and legs x2 with my pay pull leg

So that isn’t entirely true you can adjust the frequency to whatever you wish

Also the literature on this isn’t all that clear as other literature shows that frequency has no relevance but total volume across week is key

This is where anecdotal evidence is worthy more of note, my opinion is do what you need to do for your needs[/quote]

I see. Thank you. I’m going to check your log then to see an example.

[kbb]

Hi Kuba,

My question is, I see a lot of guys run push pull off legs off or some variation of this. This is a frequency of every 5 days/muscle group. I know it’s a bit of arbitrary but I see most of the suggestions in the literature being to hit every muscle group x2-3/week, which with the PPL variations we do not. I wonder what is your opinion on this subject.

[kbb]

Atm No, if you ask questions and I will answer them ?

Hi Jordan,

so, I saw your post about how you train laterals and I was wondering, should this be somewhat applied to all muscle groups to a degree? I mean, in a pull day for example, favor exercises that are more challenging in the shortened range and as the session goes on, favor more the exercises that challenge you on the lengthened range, to match our strength profile atm?

[kbb]

The Education section videos get released in order to new members each week, so that you can take your time getting through them and fully understand each one. Once you have access to them all, you will be able to go back and re-watch any as you wish. The rest of the content on the site should be accessible.

I mean on the app on the video section (not education) for example I see the category “blueprint” but I can not access it via pc on the site.[/quote]

Oh I see. If you’re experiencing issues, try deleting and re-installing the app and if that doesn’t work, you can contact support through your profile drop down and let them know.

[/quote]
Thank you!

[kbb]

Diet update push up – 17/03/22 check in.

Macro split is

TD

C – 4715

P 350

C -706

F 51

NTD

C – 4215

P 352

C 517

F 78

Macros counted from all sources using my macro counter on my coaching google sheets.

Hunger has been pretty high so this will go

Down very very easy, my blood sugars have been ranging from 3.8-4.7 across week so still very sensitive

My lantus dosage will be going up to 15 iu TD and 10 iu NTD in line with food bump.

From Monday will be adding 200 mg primo to current cycle as I take cycle progression.

Bodyweight is 257.2 I have attached my back double which is my weakest and fattest shot from this morning.

Everything is moving real smooth and on track to be a lot better ?

All weights are raw uncooked

M1 –

2 whole eggs

100g veggies

40g iso whey

125 cor 100g berries

M2

200g chicken

125g gluten free pasta or jasmine rice

100g’pineapple

100g greens

M3 pre 5 iu humalog

100g smoked salmon

120g prawns

150g rice

100g pineapple

Intra

20g jp eaa

50g sustain

100g pomegranate juice

200ml coconut water

M4 post 5 iu humalog

175g cor 60g whey iso 150g berries

M5

100g wild salmon smoked salmon

120g prawn or 100g chicken

80g rice

100g spinach

75g peppers 25g mushrooms

M6

50g whey iso

10g almond butter

75g oats or cream of rice

100g blueberries

Rest day

M1

200g steak

100g spinach

75g peppers

75g mushrooms

M2

200g chicken 100g rice

100g veggies

75g peppers 75 g mushrooms

M3

60 g iso

125g cor

25g 100% dark choc

200g berries

M4

220g prawn or 200g chicken

100 g rice 50g avocado

100g green beans

50g mushroom 50g peppers

M5

200g wild smoked salmon 2 bagels

100g peppers 50 mushrooms

M6

60g iso 20g almond butter

140g cor 200g berries

Out of curiosity, where did you get the macros from each food from? (Talking about your macro counter). My source is usda sr legacy foods. Is this a good source in your opinion?

[kbb]

The Education section videos get released in order to new members each week, so that you can take your time getting through them and fully understand each one. Once you have access to them all, you will be able to go back and re-watch any as you wish. The rest of the content on the site should be accessible.

I mean on the app on the video section (not education) for example I see the category “blueprint” but I can not access it via pc on the site.