Krištof Šajn
Forum Replies Created
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Some more pics
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Exactly one week post show today.
Morning weight 82.80kg.
Still holding what I would say good condition. I believe I’m in a good spot to push a great offseason and make skme good progress in the following months.
Here are some pics from todays after workout posing round.
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Thursday update.
Weighted in at 83kg on the dot. Amazing push session today. Energy is coming back and it feels so good to push myself again. I know I need to take it easy right after the show but I just can not train with reps in the tank. Volume still very low, I added two sets of triceps in today. This should not hinder my recovery at all. Next week I will try adding in one set for chest if my chest will feel ok in the next days.
Morning glucose levels seems to have gone up a bit but I guess this is normal coming out from a deficit.
Pull session and high day tomorrow and I’m buzzing to hit the gym!! -
First offseason rest day. Weight came up a lot today, weighted in at 83.45kg. Probably because legs yesterday smashed me and increase is there due to the water retention.
Overall I’m feeling amazing, sleep is great and I can not wait to train tomorrow. Blood sugar was up for the last two days, nothing crazy just over 4.2. Don’t know why it would be elevated but the numbers are still in range.
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Wednesday update. Morning weight 82,65kg. Weight has been staying in this sort of range which is what I want at the moment before I push the food up.
Legs were done today after almost week and a halt since the last session. It honestly felt amazing. Rest day tomorrow.
Hunger is still there almost all the time, I would actually say I’m more hungry now than when I was getting ready for a show, but I have to stay strong right now in order to make further progress!!
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First day of the improvement season is here.
Morning weight slightly over 82kg. BG still 3.5 which is great. This weeks training will be primarily focused on reassessing form on all the lift which to be honest was pretty on point until the end of the prep but still some corrections will not hurt. This week I will set the base numbers that will be progressed over the course of the off season.
Split will remain Push, Pull, Legs, off, Push, Pull, off. Focus will be on mainly improving lats, arms, shoulders, glutes and abs. So basically overall growth of the upper Body.
Diet setup looks like a basic carb cycling aproach. 2 low days on rest days, 2 high days on Pull since I need to bring this up the most, other training days are set at medium day.
Output at 10-12k steps for now. Some additional cardio will be added if needed.
Now let’s stick to this and see what I can do!!
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Hey Kuba. I just finished my first show and would have a question about adjusting the sodium and water intake when coming from a prep and transitioning into a growth phase.
For example my sodium intake was about 5500mg along with 9L of water through the last 2 months of a prep. Would you advise to lower both sodium and water or just keep them the same as I don’t have a problem getting this amounts in? Thanks -
Hey guys sorry for not updating before but the last two days were quite crazy (in good terms) but here I am.
Finished my first show ever. I came third in my category which I’m extremely happy about since I just turned 19 and still have 4 more years until I’m no longer a junior, so a lot of time for improvements!
Overall I can truly say that I love bodybuilding and competing for the first time only confermed that this is what I want to be doing for as long as possible.
Plans going forward are overall improvement and just getting bigger. I had one meal out with the family and the coach after the competiton (to be honest it was shit and I didn’t even finished it) and went straight to the new plan I’ve set up today. Doing a carb cycling aproach with low, medium and a high day. Today was a low day but tomorrow I start training again so the plan starts from a beginning!
I will continue to update this log just as I was doing before prep. Lets grow!!!
@kristof.sajn on IG
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Some pictures after meal 1
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1 day out update.
Yesterday I ran another 1000g of carbs. Woke up today 0,5kg heavier than yesterday which puts me on a total of 0,7kg of weight gained over 2 1000 carbs days. I look fuller for sure. Morning blood sugar was 4.4, but after 30min and some water came down to 3.5. I guess it was high cause I only slept 7 pretty bad ahours last night, trust me my stomach was pretty full after all that rice.
Today I’m backing off on the carbs with 100g per meal and adjusting if blood sigar will be high. Water at 9L which will be consumed by 5-6PM. Added sodium was dropped at meal 3 at 4PM. Hopefully I wake up dry and ready to step in stage. Cant wait!!!@kristof.sajn on IG
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Peak week update.
Started loading yesterday (Wednesday). Morning weight was 81.65kg. Went for 950g of carbs and measured blood glucose all day just, also posed in between meals. Water at 9,5L and salt same as always. Weight before meal 6 was 84.80kg.
Woke up today at 81.85kg which was very surprising since I expected more weight gain. BG fasted was 3.5.
Plan for today is to repeat same process again and hopefully fill out more. I feel like my legs have goten a bit fuller though. I will attach some comparison pics.
Looking great, Kristof! Filling out very nicely – looking forward to seeing the finished look! [/quote]
Thank you so much April, this really means a lot! -
Looking incredible mate
Thanks bro👊🏻
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I’ve had the same problem. In my gaining phase my pre workout got up to like 125g of carbs and I was always used to having COR for my pre, but eating that much carbs from COR is quite a lot. However I switched to rice and it sat way better.
@kristof.sajn on instagram
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Peak week update.
Started loading yesterday (Wednesday). Morning weight was 81.65kg. Went for 950g of carbs and measured blood glucose all day just, also posed in between meals. Water at 9,5L and salt same as always. Weight before meal 6 was 84.80kg.
Woke up today at 81.85kg which was very surprising since I expected more weight gain. BG fasted was 3.5.
Plan for today is to repeat same process again and hopefully fill out more. I feel like my legs have goten a bit fuller though. I will attach some comparison pics.
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Some post workout shoots
