Krištof Šajn
Forum Replies Created
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Hey Kuba. In prep when you run a high day, do you primarily increase carbs around your workout or does it not really matter since the body is lean and very responsive through the whole day.
Another question. I started running a diet break on monday and my weight dropped on tuesday despite lower output and higher calories. Would you recommend increasing more or just wait?When I run a high day I increase food across the whole day, would be impossible
To digest the amounts you’d need if it was just around training so that wouldn’t make much sense
Leave as is, that is the the idea of a diet beak you are not dropping fat just dropping inflammation and water from fatigue dropping. [/quote]
Copy that. Thanks a lot! -
Hey Kuba. In prep when you run a high day, do you primarily increase carbs around your workout or does it not really matter since the body is lean and very responsive through the whole day.
Another question. I started running a diet break on monday and my weight dropped on tuesday despite lower output and higher calories. Would you recommend increasing more or just wait?
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Good start to a monday. Started the day with no cardio, just 30min walk. I increased my calories up to 3500 today since I had push session on the menu and I will keep my calories slightly higher on pull days this week. Food was increased just from carbohydrates and only in post workout meal, 500 carbs in total today.
I’ve hit a new low today at 88.70kg. Water is keep at around 6L and sodium at 12g of salt per day.
I will compare my pictures and my weight this week and see if this increase is to high or to little to fill me up.
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Rest day today. Had a instruction session for becoming a PT in the morning. I changed my bike cardio this morning for extra 5k steps.
Tomorrow And the following week I will try a peak week aproach to get a diet break and also some informations for the last week before the show. I will replace my cardio for a half an hour walk on the morning just to start the day right. Looking forward to it!
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Update time. 89kg flat this morning. Sleep was wasn’t on point this week, especially today. Pull session didn’t feel as it should but I pushed through and managed to match almost all the numbers. At the end I felt amazing. Coach advised me a diet break next week to reset my body since I’ve been in a deficit for good 12 weeks. I’m not sure if I really need it but I will copy the orders and listen.
Plan for next week is to drop the cardio and try “carb loading” process. I will do monday, tuesday on meintenance calories and slightly uncrease carbs on wednesday and thursday. On friday I will stick to meintanace calories and drop the sodium at 3pm and than drop the water at 6pm. Should be interesting.
Let me know what you all think about this aproach. I will also be checking my blood sugar all the time to really see where I’m at.
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Classic friday for me. Morning cardio and push session boxed off before noon. Progress was good since I managed to beat some numbers. After my session I performed 3 rounds of posing. Now just work and relaxation for today. Rest will be well needed since leg session on wednesday really killed me, it still hurts like crazy going up the stairs. But thats what I love!
Morning weight was 89.10kg. Weight is stable but I’m happy with the condition. No changes until next week.
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Rest day today. Just morning cardio and 10k steps to do. Morning weight was 89.05kg, slight drop which is good. Food is pretty low today but nothing crazy. We keep pushing!
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Are you able to transfer your invite to the open class at the arnold now you don’t think you’ll make classic weight?
Invite for the Arnold’s is the invite for the show not the class, so I can do open. [/quote]
Can’t wait to see this years package. I’m so excited! -
Very smooth leg session today. Started out with one rep less than last week on the smith swuat which kinda set me off at first but I managed to keep my head straight and performed the rest of the session like I wanted too. All the other movements were either mached or progressed so you can imagine I’m smashed.
Morning weight was slightly up from yesterday at 89.15kg. Sleep wasn’t very good today but I will make sure It will be better today. Same plan for the rest of the week and than we will see if any changes are needed.
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Tuesday update
New low weigh in this morning at 88.95kg. A big drop from yesterdays 90.05kg but this means the things are moving the right way.
Pull session today. Managed to match all the numbers. I switched from regular barbell row to smith machine one and it felt great. Will run it in my Pull 1 session from now on.
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Good start of the week. 30 min fasted cardio followed by a push session. Managed to match all the numbers and even beat my previous ones on close grip smith press.
Weighted in this morning at 90.05kg so slightly up fro yesterday. If this will not come down in the following days I will make some dietary changes.However I’m felling a bit bloated during my sessions lately. I just recently switched from maltodextrin to waxy mayze for my intra carb source and I notice slight bloating during my session. I still don’t know if it’s the waxy maize thats causing the problem or am I still digesting my pre workout meal. I would be very interested to hear if someone has experienced simular things when using waxy maize.
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You’re in a nice spot mate, your current coach is doing a good job with you! Don’t let up on your prep, stay focused and you can be ready early for your show which is always a good thing.
To improve further, I would recommend working on your poses so you display your physique to the fullest and this will also increase confidence on stage too which the judges will notice straight away.
If you ever need some help with posing I can offer you some tips. I also do Skype posing sessions too which are just as helpful as in person posing sessions
Hey Marc. Thank you so much, words from a pro athlete like you really mean a lot to me.
I agree with you and my plan is to be ready early so I can come into the the show fresh and not tired.
If I ever need some help I will for sure let you know!
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Hey Kristof,
Condition wise you are looking on track! But posing needs a lot of work. You don’t want to put all this effort into your diet, nutrition & training and then not be able to showcase your physique correctly and to your full potential on show day.
There is lots of free content you can find on YouTube going through some teaching points for your quarter turns & mandatory poses. Have you had a posing session before? Is there someone local to you that does one to one posing?
If not I actually offer online Skype sessions for both male and female competitors, just a thought 🙂
Hey Phoebe. Thanks for reply. I agree with everything you said. I know my posing need a lot of work but trust me is way better now than when I started. I’ve had a session with a competitor and he show me how to hit the main poses and now I’m just practicing by myself. I will go back to visit him very soon. Until than I will try my best to make them better.
However it is very nice to hear that I’m not behing in terms of condition since I was the most concerned about that.
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Yeah mate your looking good for 10 weeks out. I agree with Jordan on that Q turn. Keep your legs straighter and jam the leg facing the audience into your other leg to push the hamstring out. Other than that pal you don’t need to worry about anything
Thanks a lot! I will fix the quarter turns for sure and take your advice on that.
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No you look great and are on track . Your quarter turns look like someone has told you to run and then pressed paused mid run, change that pose , rear relaxed drop your arms too . The rest looks great well done
Thanks for reply and advice Jordan. This really means a lot to me!
I think I might be overthinking things a bit since until now the prep hasn’t really been that hard but I know things can change real quick.