Krištof Šajn
Forum Replies Created
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Hi Kristof, how are your push days and pull days structured now?
Hey. I’m currently running two different rotations of each session so Push and Pull A followed by Push and Pull B.
Push sessions consists of 2 chest focused, 3 delts focused and 2 triceps focused movements since I’m trying to bring my delts up.
Pull session consists of 4 back movements, 1 rear delts movement and 2 biceps movements. Back movements are mostly lat focused, again trying to bring them up.
On both sessions I do some ab work at the end of the session.
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Another great day that didn’t start as I planned. Had a PT session planed in the early morning which got cancelled as I was doing my cardio so I missed on an extra hour of sleep, so only 6,5 hours today. Morning weight at 85kg flat. Had a great pull session today so an overall win for me. I really dig morning cardio at the moment so I will keep it in for sure as much as I can. High day today so 725 carbs going in easy.
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Friday Push B session went down today. Overall amazing session, managed to connect really good with my chest on the peck deck and made some form correction on the reps.
Morning weight 84,85kg, weight is going up but as long as I’m making progress in the gym and the look is staying tight I won’t complain. -
As I said in my previous reply to your original post, this isn’t a dramatic increase and has been steadily going up at a good rate imo. Hydration, sodium, training inflammation, supplementation and more food in your digestive system will all play a role in scale weight increases, along with accumulation of bodyfat. You seem to be in a very good spot composition wise and definitely have room to push food up further. Just monitor your training performance and how you look in the mirror and react as necessary. Don’t fixate on the number on the scale and don’t be afraid of adding more food.
Thanks a lot Clare! I’m definitely not afraid of adding in more food. I’ve finished my prep on under 2000cal and am now at 4200cal on my high day but I guess you are right and the body need the food to grow. I will run the same plan for the end of this week and assess further on monday!
Thanks again!
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Hey,
The rate of gain here isn’t negative – it’s quite reserved. You do need to gain an element of body fat to get a little more energy for day to day life you’re no longer in comp prep so we don’t need to try hold condition. The rate of gain to me is good, if anything I wouldn’t be angry with a little more
If you’re feeling good and performing good and seeing a steady rate of gain this is good, if things start to stagnate you can look to adjust
Increases come through – more good, strength increasing again, off plan eating (if any – not a negative for a meal off every week or 10 days imo). If you’re assisted changes in hormones function from change in cycle. I see a shift in weight / body comp when reducing out thyroid meds also
Hey Meg thanks for a very in depth reply.
I am shooting for around 0,3kg of a weight gain per week but didn’t want to further increase food because of that big weight jump. I’ve increased my food quite a lot post show but I guess my body is using it well and further increasing will be needed. In terms of off plan eating I’m not a fan of it since it just does not digest as well as my diet food. I’ve had a meal off post show after about a year and a half ago, but did not finish it because it sucked to be honest.
However I’m not assisted so this can’t be the reason for a sudden weight gain. I will add in maybe 100cal next week based on this weeks average weight and my performance in the gym.
Thanks again! [/quote]
I’d be inclined to allow for a tad more weight gain per week.
If you see it jump I wouldn’t push for the sake of pushing – utilise a set up for as long as you can no need to add more if it isn’t needed 🙏🏼
Off plan eating us always your choice of to do or not to do 🙂 quality over anything as always for sure to make sure it digests well.
Don’t see the rise as something negative when you’re not in a diet phase especially when rise has been pretty steady imo[/quote]
Thanks again Meg.I will look for a bit more weight gain but again in moderation while keeping the condition in a good place.
About the off plan eating, I have nothing agains it and know that I could easily take a meal off every week, I just really like my bodybuilding diet (especially now that I’m eating more) and I really like seeing the results this brings me.
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Hey,
The rate of gain here isn’t negative – it’s quite reserved. You do need to gain an element of body fat to get a little more energy for day to day life you’re no longer in comp prep so we don’t need to try hold condition. The rate of gain to me is good, if anything I wouldn’t be angry with a little more
If you’re feeling good and performing good and seeing a steady rate of gain this is good, if things start to stagnate you can look to adjust
Increases come through – more good, strength increasing again, off plan eating (if any – not a negative for a meal off every week or 10 days imo). If you’re assisted changes in hormones function from change in cycle. I see a shift in weight / body comp when reducing out thyroid meds also
Hey Meg thanks for a very in depth reply.
I am shooting for around 0,3kg of a weight gain per week but didn’t want to further increase food because of that big weight jump. I’ve increased my food quite a lot post show but I guess my body is using it well and further increasing will be needed. In terms of off plan eating I’m not a fan of it since it just does not digest as well as my diet food. I’ve had a meal off post show after about a year and a half ago, but did not finish it because it sucked to be honest.
However I’m not assisted so this can’t be the reason for a sudden weight gain. I will add in maybe 100cal next week based on this weeks average weight and my performance in the gym.
Thanks again!
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Sorry Clare, I apologize. Looks like 3/4 of a post was not posted for some reason and I just noticed that. Will repost the whole post, looks like something went wrong and I’m not sure why.
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Wednesday means it’s leg day and I was really looking forward to this one. Came into the session and absolutely killed it. Numbers progressed across the while session and I’m feeling beat up today already. Tomorrows rest day will be well needed.
Morning weight 84,45kg, blood sugar 4.7 after yesterdays high day. Very hungry today but the weight went uo nice last week so no adjustments this week. Will see next week.
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Grrat Pull session today, progression taken across almost all the lifts. Weight slightly up at 84,55kg which puts me about 2kg up form my stage weight which for being in a fifth week post show I think is not too much. Yesterday J was going hypo in between the meals so I guess that means the body is using food the right way. Legs tomorrow so you know I’m hyped!
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Monday update. Morning weight 84,25kg. Push on the menu today and it went amazing, hit some great numbers. I’ve incorporated cardio into my routine and lowered my steps so 20min bike in the morning and it felt good to get a good sweat going. Overall great day, pull tomorrow and a high day along side.
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Sunday update. Morning weight 84,10kg blood glucose still in range at 4.4. I have not been measuring it every morning for the past week since I’m running out of tesing strips and am waiting for the new ones to arrive. Setup will remain the same for one more week. The only thing I will probably add is 20min of fasted cardio and lower my steps since it’s getting quite cold to walk outside. About 4k-5k steps reduction should match the expanditure.
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Hey guys. Apologies for not posting but the app has been giving me some issues won’t work as it should. I contacted the support so I hope it will get sorted out.
However. Great week of training in general, progress taken across all the sessions which is awesome.
Weight went up this week for almost 0,7kg on average but the lifts are going up and the composition is staying good. Will post some pics bellow.
No major diet changes just changes in the size of the meals through the day since the digestion was slowing down later in the day so I distributed the macros in higher amounts around training. Macros are the same, so far I’m seeing benefits.
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Wednesday which means leg day. Grest session overall. Gave a hack squat a go today and they smashed me. Morning weight up again at 84,30kg which is quite wird considering I’ve not made any changes to the diet or output and sleep has also been on point. Body composition is good so I’m not going to worry about it and just continue to follow the current plan.
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Successful day today. Woke up at 83.8kg so weight so the water that I was holding from Monday dropped. Grest push session despite lack of sleep yesterday, I also added a set on a chest fly isolation movement which won’t hinder recovery.
Today was a Pull day and it went smoothly, some great numbers were hit along with some tempo improvements. I’ve addend one set on the last back movement for about 15 reps just to smash the lats even more. High day today, 725 carbs going in with zero added fat so the hunger is still pretty high. Rate of gain seems to be perfect averaging at 0,2-0,3kg of weight per week. -
New week new update time.
Not the best start to the week to be honest. I got notified yesterday later in the day that I have to work early morning on monday which completely messed up my sleeping routine and left me with only 6 hours of a very poor sleep. Which is probably why I woke up 1kg heavier than the average trend for the past week, my BG was also higher at 4.9. Despite that meal prep nailed as always, decided to fast for about 4 hours in the morning to get my digestion going. I also think that I overused hot sauce for the last two days and my digestion took a hit from it today. I guess my body wasn’t used to it since I haven’t had it for a very long time.No worries we keep going. Push on the menu today so this should be fun. I also compared some posing shoots from a couple of days after the show with my current form. I would say I’m holding on quite well with the amount of food I’m eating. Any comment would be highly appreciated!
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