Krištof Šajn
Forum Replies Created
-
Hey guys onther off season week in the books. Woke up today at 84,60kg so almost halp a kilo drop and yesterday was a high day of 750g of carbs. I really didn’t see that coming but I guess body is using the food and if the weight won’t move an bigger increase will be needed. Everything is going great, did my cardio this morning and I’m getting quite used to it, also started doing some stretching right after the cardio which will certanly benefit me. Hopefully this weeks update pics will go through today.
-
End of the week update. Morning weight 85,05kg with about 6 and a half hours of sleep so pretty tired but work has to be done. Morning cardio still done and I’m currently all for it. Great pull session went down and progression was taken all across the board. Posed after workout and I’m very happy with the shoots. Decided to increase the food on a high day also. So 25g of carbs increase on High and Medium days and 10g of fat added in my low day. Will also try to keep the cardio at 6x a week and just 8k steps through the day. Progression is being taken on all the sessions so thats what I’m all about. Will post some pics bellow if the all will let me.
@kristof.sajn on Instagram
Great job mate, looks like you’ve got a really good handle on things.
Look forward to the pic update [/quote]
Hey Rich, thanks. Things are going smoothly at the moment I’m not rushing and just enjoying the process! However the app is not allowing me to post the pics, don’t know why. I will try again but this has been going on for a few days now. -
End of the week update. Morning weight 85,05kg with about 6 and a half hours of sleep so pretty tired but work has to be done. Morning cardio still done and I’m currently all for it. Great pull session went down and progression was taken all across the board. Posed after workout and I’m very happy with the shoots. Decided to increase the food on a high day also. So 25g of carbs increase on High and Medium days and 10g of fat added in my low day. Will also try to keep the cardio at 6x a week and just 8k steps through the day. Progression is being taken on all the sessions so thats what I’m all about. Will post some pics bellow if the all will let me.
@kristof.sajn on Instagram
-
Friday update time. Morning 20min went in followed by a Push B session which went amazing, progressed all the pressing movements which is great. Morning weight 84,9kg, weight has not moved for 9 days so a small increase was made today. A total of 25g of carbs was added in from rice and the output has been reduced down to 8k steps from 9k. I’m feeling hungry and the body is for sure ready for more food. Tomorrow is a high day which will most likely stay the same in terms of food , however the low day will get a slight increase from fats, looking to add about 10g of from primarily polyunsaturated fats since I’m looking at my fat sources right now and none of them are very rich in omega 6 fatty acids.
-
This is a decent rate of gain here and you still have a very good level of condition with room to push food a bit more as well!! No stress or worry at all 😊
Thanks Rhea! I will push the food up slightly as I’m felling like my body needs it. Appetite is through the roof and I’m uctually going hypo in between the meals sometimes.
-
Rest day update.
Woke up at 84,95kg did my 20min on the bike and a round of posing outside which was cold af since its 2 degrees over here. Happy with shoots, will post them down below if the app will let me. Just rest today and personal training, also did some ab work in between the clients which I believe will only benefit me. Hunger was through the roof today. An increase in food will most likely be made towards the end of the week or with monday next week. -
hey kristof new on the forum here, why do you measure BG?
Hey Tigo. I’m measuring it just to make sure that my insulin sensitivity is in place and I’m responsive to a high carbohydrate intake. But I would only really be chech it while being in surplus, no need fornit while in a diet phase.[/quote]
and what BG number are you aiming for or is this person dependent?
[/quote]
I aim to be in 4.0-5.0 mmol/L or 70-90 mg/dl fasted. But being lower than that is certainly good and believe being slightly over that number is still acceptable, especially when the carbs are high. -
I aim to be in 4.0-5.0 mmol/L or 70-90 mg/dl fasted. But being lower than that is certainly good and believe being slightly over that number is still acceptable, especially when the carbs are high.
-
hey kristof new on the forum here, why do you measure BG?
Hey Tigo. I’m measuring it just to make sure that my insulin sensitivity is in place and I’m responsive to a high carbohydrate intake. But I would only really be chech it while being in surplus, no need fornit while in a diet phase.
-
No issue, condition still is very good. In instances like this in the future, just look at your condition in check in photos and see if there has been a noticeable degrade from the previous week indicating weight gain has been too fast. – if not then you’re fine.
Thanks Kiera. I guess I was just overthinking it and have to accept that the weight has to go up in order to make progress. I just want to be in a best possible spot and not ruin my offseason.
-
You’re not even 2kg up from stage weight my man so nothing to worry about at all. If anything id probably want a little more. You’re still very lean. I’d happily put 3-500 kcal extra in your diet straight off the bat, no other changes and go from there.
Thanks for reply Joe. I am considering making an increase in food very soon since my weight has actually dropped two days in a row now. Based on tomorrows weigh in I will consider making changes. I will also look for a bit higher rate of gain, aprox. 0,5kg per week.
-
Best session of the week is here. Absolutely smashed legs today. Honestly I might have gone a bit to hard today, walking at the gym was a real struggle towards the end of the session. No cardio today, just 3k fasted steps in the morning. Morning weight down again at 84,75kg if tis trend will continue the increase in food will be added. Shooting for around 11-12k steps today, will try to not overdo them.
-
Pull session on the cards today. Didn’t end up going as I would want it to since I was constantly getting bothered by others, hence why I always prefer to train alone. Still managed to hit some good numbers and make progress. Weigh was at 84,85kg this morning and BG at 4.6. High day today, slightly hypo once in between meals so I guess the body is burning through the food. Legs tomorrow, can’t wait to smash it.
-
New week started with 20min fasted cardio followed by a nasty push session all done before noon. Session went great, good progression on all main movements which is all that matters. Weight up at 85.05 kg, no changes to the diet since my body is responding the way I want it to so why fix it if it ain’t broken!
-
Sunday rest day update. Morning weight 84,90kg. Started the day with some cardio on the bike since it was snowing when I woke up. Got 9 hours in bed which was well needed.
No changes planned for the next week since I’m 0,45kg up this week on average which is fine. Cardio remains the same, at least 5x per week and 8-9k steps. Check in pics will be posted bellow, I’m pretty satisfied with the condition heading into 6th week post show.
@kristof.sajn on Instagram
