Krištof Šajn
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Carb up trial went down today.
Direct macros were 160P 1000C 0F spread across 6 meals. Digestion was on point which is great considering I ate more than a kg of dry weight rice.
Blood sugar was managed all day and stayed very good right unitlcthe end of the day. Next time I will space meals in between 3 hour gaps just to have more time to digest food especially after my workout.
Did Pull today. Felt good, but nothing was taken to failure, aprox. 1RIR.
Tomorrow we look at the pics, blood sugar and weight. Decision if we are full enough will be done in the morning and the diet will follow.
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Tuesday update:
Morning weight dropped again to 83.30kg. Digestion has been good all along I’ve just been a little constipated and went to the toilet for the first time in 3 days today.
Overall I’m feeling good. Did a push session today again nothing to complete failure.
Carb load trial tomorrow. 1000g of carbs and no added fat along that with 25g of complete protein per meal. This should fill me up and give me some informations for next weeks peak week.
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This week I will run a trial peak week process.
Morning weight: 83.65kg
I started today with regular low day diet and hit a leg workout. Nothing was taken to tafilure whichcwas quite weird but this is exactly what I will be doing next week so it has to be done.
Another low day tomorrow along with a push session.
Carb up will start on Wednesday. I plan to be quite aggressive since last refeed of 700 carbs didn’t fill me up at all which probably means there is some more room left.
Based on the pictures, weight and blood sugar I will assess thursdays diet and try some water and sodium manipulation. Based on the results I will apply this methods next week before a show.
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Some more:
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Saturday update at exactly 2 weeks out.
Morning weight: 84,05kg.
Photos are straight out of bed at 7am so the light is not the best.
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As far as I understand it your body will of course absorb and digest all the protein you consume. However protein is not only used to stimulate MPS and build muscle in our body. If that was the case person eating 300g of protein per day would gain more than 100kg of muscle in a year.
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Update after about a week.
Curently sittitng at almost 2 weeks out. Weight is at 84.05kg this morning, not a significant change but I feel way leaner. Energy has been down for the last couple od days but nothing I can’t deal with. Food this week has been lowered and steps increased by 2k.Coach says we are looking good. Next week we will run a trial carb up just to see how much do I really need to fill out. Process will be carb back loading, starting Wednesday or Thursday, we will also try water pulling for the first time just to see if it’s worth doing it on the show day. Should be interesting!
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Amazing showing, congratulations!!
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Hey Kuba, how much sodium are you consuming currently. Will you be doing any manipulation with it?
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Day after refeed update.
Morning weight: 85.4kg
Fasted blood sugar: 3.5Finished the refeed with 700g of carbs.
Talked to the coach and we came to the conclusion that based on the weight, BG and pictures from today I could have pushed higher with carbs.
Plan for the next carb up trial is to completely deplete me (which i was not this week) and that carb up more aggressively and possibly even try a water cut just to see how my body reacts and apply the aproach to the final peak week.
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Refeed going down today. 3 meals of a 100g and one 150g of carbs meal already in. Checking blood sugar in between the meals. It ranges around 3.5 which is great. I have two 100 carb meals in plan but will adjust according to blood sugar levels.
Legs today were good. Matched and also progressed some numbers which is always nice to see.
New low also this morning. Sitting at 84.60kg so refeed was much needed.
Back to the deficit tomorrow and just chill since it’s rest day!
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Amazing pull session today which is very surprising but I will for sure take it. Morning weight 85.20kg. Refeed and carb up try going down tomorrow. Looking forward to it as I have been in a big deficit for about 3 weeks now!
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Starting the week with new lowest weigh in at 85.10kg. Numbers on todays push session went slightly down which is probably to be expected this deep in the diet. Coach says I have do a refeed this week. Will probably do it on friday which actually falls on my birthday so more rice to celebrate will be great!
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Sunday rest day update.
New low weight, 85.30kg. Pretty happy with how I look but again a lot can still be done. Also I still have to work on my posing which I practice 3x a day and it is getting better.
No changes in plan for the next week.
Aprox. 2400kcal on TD
Aprox. 2250 on NTD
At least 13k steps (30min fasted walk at average 105bmp is included) -
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