[Krištof Šajn]

Happy Sunday. Thing are not really any better today. I went to the hospital to see my father who is still in coma. Doctors said that he is slightly better but no drastic changes. We just have to wait until he will be ready to have a brain scan done, than we will get more informations.

I’m just keeping myself occupied and keeping my routine going just so I don’t think about my dad all day since there is nothing I can do to help him which is what hurts me the most.

Legs from yesterday

Heel elevated smith squat 1x
SLDL 2x
Leg press 2x
Hypers 1x + rest pause
Leg extension 1x + rest pause
Adductor 2x
Leg press calf raises 2x DC style 1x normal tempo
Rope crunches 3x

[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?

[Krištof Šajn]

Hey everyone, yesterday and today are probably two of the hardest days of my life. I’m not sure if this is the place to write about this kind of stuff but this is part of my life and community on here is amazing. So long story short I got home from work yesterday at 10pm and was immediately hit with shocking news, my dad had a heart and is in a hospital fighting for his life. I’m still in shock and am not really able to process everything. We immediately went to the hospital and got home at 2am so a very rough night. Doctors told us today that he is stable so we are hoping for the best results! The only thing right now thats keeping me sane is bodybuilding and the structure and discipline that comes with it . I went and trained legs today and it felt like the best 2h therapy ever. I really really hope he makes it as I can not imagine living without him.

[Krištof Šajn]

Not too much to add as kuba has pretty much nailed it. I’ll just add don’t be afraid to eat. In an era where everyone is trying to stay super lean and grow (myself included) we have to push food and just accept that’s going to come with some fat gain. I’m sure higher food will help in all areas – training, hunger and stop these hypos

Thanks Haider! I know that the proper amount of food is an absolute must in bodybuilding. As Kuba said I fucked my rebound up by not pushing hard enough, but I was sure that 4,5-5k cal should for sure make someone who is 82kg on stage gain more weight. But looks like I underestimated it.
However I will increase my food significantly and get a bit softer in order to pack on skme real mass!

[Krištof Šajn]

Push B on the menu today and it went very well. Numbers were hit on all the movements except for delt and chest isolations but this is probably due to adding dips in and they were just too fatigued to progress.

Food is going up based on Kubas recommendations. I will add in calories via carbs and potentially fats on the rest days. Today the increase will be made with fats since my carbs are already prepped and I can only add in some fats since I’m working until 10pm. So extra almond butter going in today and extra rice tomorrow.

It’s time to push up the weight! Will post the new macros tomorrow.

Nothing other to report. I will try to keep my step count not too high today since I’m working and moving more than usual.

[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]

If your waking in middle of the night starving you’ve pretty much extended a contest prep, not a good place to build any muscle at all at this point when body is still like this [/quote]

Hey Kuba thanks for pointing this out. My weight is going up slowly but only about 5kg up since the show in October, I really didn’t want to ruin my post show period.

I guess the best thing to do is to increase my food. Would you recommend increasing the food on all days or only bumping up the rest day?[/quote]

5 kg / 11 lbs ip from show in October yeah this is just pretty much extending a prep and holding shape rather than building any muscle tissue, you have to stay in shape but equally as important if you don’t gain some body fat your body won’t be in a spot to build any muscle.

you’ve actually done the opposite here, you have missed out on so much progress here by under eating. I’d want to see 5-10% total weight gain in first month and then at least 1 lb gain per week. So since October you could have easily pushed up 25/30 lbs and probably held similar body comp to what you are now. So much progress missed.

My recommendation still is the same as I already covered above buddy. [/quote]
Thank you so much for all the feedback Kuba. I will learn from this mistakes that I have made. I’m gonna start eating more and accepting some body fat. Time to grow!

Thanks again!👊🏻

[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]

If your waking in middle of the night starving you’ve pretty much extended a contest prep, not a good place to build any muscle at all at this point when body is still like this [/quote]
Hey Kuba thanks for pointing this out. My weight is going up slowly but only about 5kg up since the show in October, I really didn’t want to ruin my post show period.
I guess the best thing to do is to increase my food. Would you recommend increasing the food on all days or only bumping up the rest day?

[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.

[Krištof Šajn]

Rest day today. 87,30kg this morning. Back is fried after yesterdays pull session. I’m goong hypo in between the meals again so on the advice of Kuba I will increase my protein and fat to hopefully slow things down a bit. In for push tomorrow can’t wait to smash it. I slept for 9h today and am planning to do the same tomorrow so I know the recovery will be on point!

[Krištof Šajn]

I agree with Kuba here. I think you’re holding back too much on the food. Try increasing your fats and protein first, then creep the carbs up if you need to add more.

Thanks Clare. I will do just that!

[Krištof Šajn]

Yeah your under eating, you won’t get fat your just limiting a lot of any potential growth

Thanks for advice Kuba.

I will up my food immediately. I didn’t want to increase it too fast as I’m only 87kg but I guess my body needs it.

Should I only increase the rest days would adding in on medium days also be need?

[Krištof Šajn]

Looks good

I assume your low day is a total rest day and you literally do nothing ? If that’s not the case it’s probably too low

I keep the expanditure the same on my rest days. 20min fasted bike in the morning and 9k steps through the day. I like to stay active and I don’t feel like it hinders my recovery.

Do you think the food is too low?

[Krištof Šajn]

Hey Kuba. Thanks for reply. I was thinking the same at first, I feel like some extra food would hurt me. I also should have written my actual macros not just the net ones.
Full macros:

High day: 277p/751c/64f
Med day: 295p/601c/64f
Low day: 295p/317f/82f

Based on those macros would you still advise to up my fats and protein. Sounds good to me btw.

[Krištof Šajn]

Looking at starting a new approach very soon… very Milos stile but I’m very much looking forward to it. I’ll deffo keep you all posted on the plans what I’m going to be doing. More to come, stay tuned 🙏

Hey Joe great to hear you are trying out the Milos approach. Will this be applied only to the diet or also to the training side. I know you are a low volume high intensity trainer so this would be quite a change!
Looking forward to it!

[Krištof Šajn]

Midweek update

87,35kg this morning

Pull today.

Plate loaded pulldown 7/9
Smith supported upper back row 8/15+5
Supported single row 8/13
Dual rope pullover 12/14+5
Lying rear delt face pull 12/15+8
DB curl 10/12 + drop
Hammer curl 10/10 + drop
Cable crunches 20/6/12
Leg raise 13/10/12

Upped my salt by 1g just cause I’m drinking more water through the day. Expenditure is also higher since I’m waking up earlier and walking more. Will maybe add some food in on medium and low days.