[Krištof Šajn]

First devolume session in the books

SA Pulldown 10
DB supported row 10
SA pullover 11
Close grip row 11
Rear delt row 14/9
Hammer curl 8/12
Lying cable curl 12/16
Rope crunches 20/9/11

Overall great session , was hard to hold back as I felt really good but this is necessary.

87,9 this morning, still not going up hopefully the devolume sessions will help. Rest day tomorrow will be well needed.

[Krištof Šajn]

Lets goo! So hyped to follow along

[Krištof Šajn]

Tuesday update

87,8 again this morning. No real changes in weight so the food is going up. Today I really felt fatigued. Push was on the menu and the progress just wasn’t there. I went for 5 weeks with no deload and constantly progressing so the fatigue accumilated for sure. I also believe the stress and all the thought nights in the last week have contributed to this tired feeling. I won’t force myself and continue to push it longer as I used to in the past. The plan is to reduce the volume by about 50% until the end of the week, if this won’t be enough I will do 2 more sessions on half volume. The food remains high as hunger is real and recovery is well needed. Aprox. 45-50C increase across all training days, if needed on rest day as well.

Some shoots from sunday posing

[Krištof Šajn]

Big leg session today.
Heel elevated smith squat 8/14
SLDL 6
Leg press 10/15
Hypers 12
Leg extension 12/14
Adductor 7/10
Leg press calf raises 7/12/16

87,8 this morning. Weight is stuck at this number for about a week now so an increase today will be needed. Stress levels are still high and sleep is not 100% on point but we keep moving.

[Krištof Šajn]

Update time

So yesterday was my dads funeral, probably the hardest day of my life. I can not express how sad I am and how much I will miss him. I really hope things will get better from now on.

Back to the gym today as I took of yesterday and moved my session to today. Did pull and it went great. Weight still at roughly 88kg and hunger stills through the roof. An jncrease will probably be made pretty soon.

New macros:
Rest day:
304P 416C 96F
Training day:
301P 700C 75F
Same diet on all training days the only difference is 30g intra carbs on push day, 40g on pull day and 50g on leg day.

[Krištof Šajn]

Hey buddy, sorry to hear about your father. I hope your doing ok. Ok as you can be in that situation. Have you found yourself able to focus on anything or are you all over the place?

Hey Louis thank you
The situation is really hard as it happened so fast. To be honest I’m still in shock, I just can’t believe he will not be there for me anymore. I’ve never been through anything like this and it’s very hardbut I have to take care of my mum and my little brother right now.
Having a structured training routine I believe is really helping me as it gives my mind some rest and allows to have some time for myself and forget about everything for 2 hours in the day. No reasons to make excuses and be depressed right now as I know things will hopefully get better.

[Krištof Šajn]

87,95 this morning

This stressful situation that I’m in is not benefiting me at all. Tomorrow is my dads funeral, I hope thing will get better after this and we can have some peace at home. Right now everything is all over the place and I feel like I just need some time for myself to let the whole situation sink in.

Push today
Incline DB 8/8
Plate loaded press 10/11
Dips 8/13
Crucifix laterals 11/13
Peck deck 10/12
DB laterals 18/10+drop
DB skullcrusher 7/15+super set pushdowns
SB crunches 14/11/8

[Krištof Šajn]

Rest day today for me

Yesterdays events are stil sinking in for me and will probably be sinking for a long long time. Sleep right now is not the best as I’m waking up in the middle of the night and thinking about my dad. I really hope he is doing fine wherever he is.

Weight up today at 88,2. All these stress is probably not doing anything good for gaining size but I try to keep everything the same as usual. No meals or traning sessions were missed during the last week which is good. Bodybuilding really is a therapy.

Legs yesterday were hard, I cried quite a few times in between but training always results in better mood afterwards. I just had to get my feelings out.

Session:

Dual band V squat 15

RDL 10/12

Leg press 14/18

Lying ham curl 9/13

Adductor 11/15

Smith calf raise 6/7/12

Rope crunch 12/14/12

[Krištof Šajn]

Hello everyone.

A very sad day today. My dad passed away today, may he rest in peace!

The whole thing has not even settled down at all, in my mind I’m still thinking that this si not really happening and he is still with us. I simply can not imagine how the life will look like without him.

I know this isn’t bodybuilding focused but this community as a whole is very respectful and I feel like I can truly express myself here.

The inly thing keeping me going right bow is my passion for bodybuilding and the fact that I have to help my mom and my little brother get through this. I know I can stay strong and continue to pursue my goals!

[Krištof Šajn]

Push on the cards today

Incline smith 5/9
DB shoulder press 6/11
Close grip smith 9/12
Y raise 13/9
Cable peck deck 11/11
Incline DB laterals 14/6+drop
Overhead close grip ext. 14/7+drop
Leg raise 14/11/9/14

Hit 88kg finally this morning, now I have to make sure it doesn’t drop below that.

Things with my dad aren’t looking good. Doctors said that his brain are severely damaged and that we have to be ready for the worst case scenario. These days are really hard for me, I just can’t believe this is happening. The only thing right now that makes me forget about it is training and bodybuilding.

[Krištof Šajn]

I find it very hard to see that food is an issue here if I am honest.

if your body is working fine and our meals are balanced we shouldn’t be going hypo eating these macros from normal healthy balanced meals.

what is your supplement set up like?

what carb sources are you using?

Hey Peter, my supplements are nothing out of the ordinary I would say, just zinc, vitamin c, vitamin d3+k2… if you ment supersupps I’m natural so no supersupps for me.

My carbs sources are also basic white rice, oats, cream of rice, toast and CDX.

Honestly I think my body is just burning through the food, for instance I’m constantly waking in the middle of the night starving and my last meals is pretty big, containing good amount of fat, carbs and protein.

How much green veg do you have with meals ?

Your eating very low fat and higher glycemic index foods that will digest super quick. If your not adding fibre/roughage to slow down digestion and your fats are low as they are then this is a recipe to spike insulin and thus create a hypo.

You need to change the layout of your meals or as Kuba rightly states increase food in line with the rate your body is burning through food.

I would also expect you to be up double the weight your currently are at this stage atleast TBH[/quote]

Thanks for reply Peter.

I do 100-150g of veg per meal. Basically 10g of carbs per meal comes from vegetables.

As I’ve said I will be increasing food quite a bit and look for a higher rate of gain from now on.

I know I was holding myself back but looks like body really needs 5k+ cals to grow. No problem form my side as I always have huge appetit.

In terms of fat do you think that 65-80g of fat is low? And should I also increase my fat intake?[/quote]

when looking at that in ratio to other macro amounts it is on the lower side at 5k cals. Fats help slow digestion down and will result in the glycemic load of the meal being reduced which should reduce the insulin response from it and thus reduce the chances of a hypo [/quote]

I agree that my fats are not high at all but my body seems to work really well on high carbs, it’s just those hypos that happen sometimes, my performance is great and I also like to eat carbs way more than fats. I never really went with a higher carb approach but I can already see that this offseast calories will have to go pretty high so additional dietary fat will probably be needed.[/quote]

Hypoing between meals would be an indication that this set up isn’t working well for your body as its causing a serious imbalance with BG that is dangerous and unhealthy technically bud

Keeping fat on the lower side and carbs higher is a very good approach for most but making sure fats are in a place and total kcal to manage blood glucose so you can stay alive and not go hypo is what makes the plan most suited and best fit for you

[/quote]

Yes I expressed myself a bit wrong, I ment that my performance is way better on high carbs. But I totally agree with your statements. I will increase my total fats on both training and non training days and maybe go with slightly lower carbs than. I just hope digestion will not slow down too much.[/quote]

[/quote]
Thanks Peter I will consider adding some fats in on both my training and non training days just to slow thing down a bit. I’m considering slightly increasing my protein portions also as Kuba recommended but am not sure if extra protein would bring any extra benefits other than slowing digestion a bit.

[Krištof Šajn]

Hey bud I agree with Kuba. Also why don’t you try just running the high day and rest day and up carbs & fats a touch on your rest days?

Hey Nathan. I took Kubas advice and increased my fats and and carbs.
Do you think having just one rest and one training day diet would be kore beneficial than having high, med , low days? My logic was to have 3 different carb days just to make sure insulin session is the best it can be, but again am I just overthinking it?

[Krištof Šajn]

I find it very hard to see that food is an issue here if I am honest.

if your body is working fine and our meals are balanced we shouldn’t be going hypo eating these macros from normal healthy balanced meals.

what is your supplement set up like?

what carb sources are you using?

Hey Peter, my supplements are nothing out of the ordinary I would say, just zinc, vitamin c, vitamin d3+k2… if you ment supersupps I’m natural so no supersupps for me.

My carbs sources are also basic white rice, oats, cream of rice, toast and CDX.

Honestly I think my body is just burning through the food, for instance I’m constantly waking in the middle of the night starving and my last meals is pretty big, containing good amount of fat, carbs and protein.

How much green veg do you have with meals ?

Your eating very low fat and higher glycemic index foods that will digest super quick. If your not adding fibre/roughage to slow down digestion and your fats are low as they are then this is a recipe to spike insulin and thus create a hypo.

You need to change the layout of your meals or as Kuba rightly states increase food in line with the rate your body is burning through food.

I would also expect you to be up double the weight your currently are at this stage atleast TBH[/quote]

Thanks for reply Peter.

I do 100-150g of veg per meal. Basically 10g of carbs per meal comes from vegetables.

As I’ve said I will be increasing food quite a bit and look for a higher rate of gain from now on.

I know I was holding myself back but looks like body really needs 5k+ cals to grow. No problem form my side as I always have huge appetit.

In terms of fat do you think that 65-80g of fat is low? And should I also increase my fat intake?[/quote]

when looking at that in ratio to other macro amounts it is on the lower side at 5k cals. Fats help slow digestion down and will result in the glycemic load of the meal being reduced which should reduce the insulin response from it and thus reduce the chances of a hypo [/quote]

I agree that my fats are not high at all but my body seems to work really well on high carbs, it’s just those hypos that happen sometimes, my performance is great and I also like to eat carbs way more than fats. I never really went with a higher carb approach but I can already see that this offseast calories will have to go pretty high so additional dietary fat will probably be needed.[/quote]

Hypoing between meals would be an indication that this set up isn’t working well for your body as its causing a serious imbalance with BG that is dangerous and unhealthy technically bud

Keeping fat on the lower side and carbs higher is a very good approach for most but making sure fats are in a place and total kcal to manage blood glucose so you can stay alive and not go hypo is what makes the plan most suited and best fit for you

[/quote]
Yes I expressed myself a bit wrong, I ment that my performance is way better on high carbs. But I totally agree with your statements. I will increase my total fats on both training and non training days and maybe go with slightly lower carbs than. I just hope digestion will not slow down too much.

[Krištof Šajn]

Pull today
Supported single pulldown 8/12
Supported DB row 10/8
One arm cable pullover 10/13
Close grip cable row 10/12
Dc stretch
Rear delt row 12/8+5
DB smith hammer curl 7/11+drop
Lying cable curl 11/15+drop
DB crunches 17/10/8

Weight up to 88,8kg since I fucked my weigh in up this morning by drinking 0,5L water and not going to the toilet before. But all good. Still very hungry, the body is burning through food like crazy.

I got some good news about my dad today. Things are getting slightly better thankfully. As far I understand they will try to reboot his heart today, I really hope he makes it!

[Krištof Šajn]

I find it very hard to see that food is an issue here if I am honest.

if your body is working fine and our meals are balanced we shouldn’t be going hypo eating these macros from normal healthy balanced meals.

what is your supplement set up like?

what carb sources are you using?

Hey Peter, my supplements are nothing out of the ordinary I would say, just zinc, vitamin c, vitamin d3+k2… if you ment supersupps I’m natural so no supersupps for me.

My carbs sources are also basic white rice, oats, cream of rice, toast and CDX.

Honestly I think my body is just burning through the food, for instance I’m constantly waking in the middle of the night starving and my last meals is pretty big, containing good amount of fat, carbs and protein.

[/quote]

How much green veg do you have with meals ?

Your eating very low fat and higher glycemic index foods that will digest super quick. If your not adding fibre/roughage to slow down digestion and your fats are low as they are then this is a recipe to spike insulin and thus create a hypo.

You need to change the layout of your meals or as Kuba rightly states increase food in line with the rate your body is burning through food.

I would also expect you to be up double the weight your currently are at this stage atleast TBH[/quote]

Thanks for reply Peter.

I do 100-150g of veg per meal. Basically 10g of carbs per meal comes from vegetables.

As I’ve said I will be increasing food quite a bit and look for a higher rate of gain from now on.

I know I was holding myself back but looks like body really needs 5k+ cals to grow. No problem form my side as I always have huge appetit.

In terms of fat do you think that 65-80g of fat is low? And should I also increase my fat intake?[/quote]

when looking at that in ratio to other macro amounts it is on the lower side at 5k cals. Fats help slow digestion down and will result in the glycemic load of the meal being reduced which should reduce the insulin response from it and thus reduce the chances of a hypo [/quote]
I agree that my fats are not high at all but my body seems to work really well on high carbs, it’s just those hypos that happen sometimes, my performance is great and I also like to eat carbs way more than fats. I never really went with a higher carb approach but I can already see that this offseast calories will have to go pretty high so additional dietary fat will probably be needed.