[Krištof Šajn]

There’s gonna be hiccups along the way, so dedicate more time to the prep than you think. Getting in condition takes longer than most anticipate. Factor in maintenance weeks in terms of calories as many leave those out.

Thanks Kiera. I will make everything so that the things will be as smooth as they can possibly be.

[Krištof Šajn]

I would be starting prep now. However this doesnt mean start coming down straight away.

I would be locking in a set meal plan, output and training schedule with no freedom so you know exactly what’s going on with the current set up.

I would then spend some time driving food up from here within this setting and monitor body composition. I call this pre prep work with clients.

you then start working your way down, making sure you are ready early with time to practice loads, refers etc and practice show day runs

Thanks Peter! Great instructions. I will continue with my current cutting plan and adjust later after I drop more bodyfat.

[Krištof Šajn]

Where you’re at now I would’ve continue the cut. Get yourself near to stage ready the you’re in the position to pull back manage fatigue and eat into the show if you need to. If you go into a gaining phase now at 16 or so weeks out you probabaly won’t get stage ready.

Thanks for advice. I will do just that.

[Krištof Šajn]

Hey. I’m from Slovenia. It is a very small country. I’m not enhanced, so I was thinking the same way to just slowly peel of the fat and see where I’m at. Also since it is my first prep I think it’s better to have more time than not.

[Krištof Šajn]

Pull session completed early today.

Rack pulls 2x
Single arm cable pulldown 2x
Neutral cable row 2x
Straight single cable row 2x
Reverse peck deck 3x
Sitting bicep curl 3x
Sitting hammer curl 3x

Finished with abs

Morning weight: 98.05kg

I bough a new scale yesterday and looks like my old scale was really broken since the difference in weight is 4kg. That also explains why my weight was 7kg higher in the middle of the day when I weighted myself on the other scale.

Things will be more accurate now.

[Krištof Šajn]

Thanks a lot! I will look into getting a coach.

[Krištof Šajn]

Big leg session finished.

Hack squat 2x
Leg press 2x
Lying ham curl 2x
Leg extension 2x
Db lunges 1x
Adductor 2x
Calf reise 4x

Went for a standard leg press today and it killed me. So the progression on leg extension wasnt achieved. Still overall a great session.

No cardio today just 10k steps.

I increased my sodium intake from 9 to 10g since I am sweating more and doing more cardio than before.

[Krištof Šajn]

Current training day diet:

M1:
3 eggs
160 whites
100 cor
Veggies/fruit (10g of carbs)

M2:
150 chicken
100 rice/cor
50 spinach
100 carrots
5 olive oil/almond butter

M3(Pre):
150 chicken
100 rice/cor
50 spinach
100 carrots
5 olive oil/almond butter

Intra:
25 maltodextrin
20 Eaa
5 creatine

M4(Post):
40g beef hydrolisate
125 cor
120 fruit

M5:
200 white fish
100 rice/cor
50 spinach
100 carrots

M6:
3 eggs
160 whites
100 cor
Veggies/fruit (10g of carbs)

[Krištof Šajn]

Push completed today:

Started te day with 30min on the bike. Thet felt very good when I was done.

Session:
Flat smith press 2x
Behind smith shoulder press 2x
DB flys 2x
Side single cable pulls 2x
Cable peck deck 1x
Cable crossover 1x
Crucifix laterals 2x
Overhead extension 3x
Bar pushdown 3x

Finished with abs.

Morning weight: 94.2kg
My weight has not dropped a lot which is weird because I feel leaner. I will go and buy a new scale tomorrow since cirrent one shows 5 different numbers when I weigh myself.

I didnt progress all the lifts but the strenght seems to drop fast especially on push day.

I wil post my current training day diet bellow.

[Krištof Šajn]

Rest day today.

Morning weight: 93.8kg

9000 steps and 30min of cardio.
I lowered my food down to 5 meals on the rest day with 3h gaps in between the meals. I’m also not so hungry of I do only 5 meals.

Rest day diet:

M1:
3 eggs
230 whites
90 rice/cor
Veggies/fruit (10g of carbs)

M2:
190 chicken
90 rice/cor
20 almond butter
Veggies (10g of carbs)

M3:
190 chicken
90 rice/cor
20 almond butter
Veggies (10g of carbs)

M4:
50 whey
110 oats
Fruit (10g of carbs)

M5:
3 eggs
230 whites
90 rice/cor
Veggies/fruit (10g of carbs)

[Krištof Šajn]

Finished Back and hamstring today:

Dead stop RDL 2x
Single arm pulldown 2x
Lying hamstring curl 2x
Neutral grip cable row 2x
Straight single pulls 2x
Reverse peck deck 3x

Finished with ab work.

In terms of the diet I dropped some more food this week.

Training day: 281P 600C 58F
Rest day: 272P 422C 78F

I increased the cardio to 30min on and reduced the intensity to 130bmp from 150bmp so that the cortisol levels get down faster after training.

I also do cardi in the morning now apposed to doing it after training since my energy level are getting lower at the end of the session.

[Krištof Šajn]

This mornings pictures.

[Krištof Šajn]

Pull session finished:

Barbell row 2x
Single arm pulldown 2x
Neutral cable row 2x
Straight single cable pulls 2x
Supported rear delt reises 3x
Sitting DB curls 3x
DB hammer curls 3x

Finished with 20min of cardio.

Morning weight: 94.2kg, same as yesterday

Progression is still very good even on a little lower food. Will probably lower the food for another 500kcal next week.

Will post the update photos below.

[Krištof Šajn]

Leg day completed a little early today.

I replaced the super squat with a hack squat since I can hit my quads better using hack squat with less load than on the super squat.

In order:

Single leg press 2x

Hack squat 2x

Lying ham curls 2x

Leg extension 2x

DB lunges 1x

Adductor 2x

Calf reises 4x

Fisnished with rope crunches 2x superseted with plank 2x.

Morning weight: 94.2kg, 0.7kg down from yesterday. Things are moving good!

[Krištof Šajn]

Push session finished.
Flat smith press 2x
Behind the head smith shoulder press 2x
DB flys 2x
Side single cable pulls 2x
Peck deck 1x
Cable crossover 1x
Sitting overhead extension 3x
Bar pushdown 3x

Finished with 20min of cardio.

Progressed all my main lifts which I’m very happy about, especially progress on flat press.

Morning weight was 94.9kg which is up from yesterday. If the weight won’t move for another 3 or so days I will drop the food further down. But I will wait first.

BG was 4.5 this morning which is ok.