[Krištof Šajn]

Hey.

Yes , I use a similar split with some clients very effectively.

I do PPL first then rest then hit UL – using the UL days to put volume were we feel we need it most

Thanks!

What do you think about doing biceps on lower day and doing a bit more volume for triceps on upper day?[/quote]

This is pretty standard n I do this on my normal U/L splits in general

However in this case would simply depend on priority n total focus of the sessions – I.E what you need more of n

Less of

If your trying to keep things equal n focus on the whole body on UL days then yes I would put biceps on lower day [/quote]
Thanks a lot. I’ll try it out for sure!

[Krištof Šajn]

Hey.

Yes , I use a similar split with some clients very effectively.

I do PPL first then rest then hit UL – using the UL days to put volume were we feel we need it most

Thanks!

What do you think about doing biceps on lower day and doing a bit more volume for triceps on upper day?

[Krištof Šajn]

I think your body fat is in a good place – you have made some good progress here buddy and have put some good size on since i seen your last post.

5.4 on wake is not that bad tbh – you have been pushing food hard so its expected at some stage.

Look to implement some fasted cardio for health reasons and to keep BG better.

i would continue pushing bud you have great potential and are very young. you state training is good so i see no reason to stop pushing up unless you BG keeps rising weekly fasted on wake.

Thanks a lot. I will carry on as you said. About cardio, I do 20min at 145-150bmp 4x a week post workout. I would do it in fasted but have to get up pretty early due to school reasons and would not like to cut my sleep to do cardio.

[Krištof Šajn]

Diet update push up – 17/03/22 check in.

Macro split is

TD

C – 4715

P 350

C -706

F 51

NTD

C – 4215

P 352

C 517

F 78

Macros counted from all sources using my macro counter on my coaching google sheets.

Hunger has been pretty high so this will go

Down very very easy, my blood sugars have been ranging from 3.8-4.7 across week so still very sensitive

My lantus dosage will be going up to 15 iu TD and 10 iu NTD in line with food bump.

From Monday will be adding 200 mg primo to current cycle as I take cycle progression.

Bodyweight is 257.2 I have attached my back double which is my weakest and fattest shot from this morning.

Everything is moving real smooth and on track to be a lot better ?

All weights are raw uncooked

M1 –

2 whole eggs

100g veggies

40g iso whey

125 cor 100g berries

M2

200g chicken

125g gluten free pasta or jasmine rice

100g’pineapple

100g greens

M3 pre 5 iu humalog

100g smoked salmon

120g prawns

150g rice

100g pineapple

Intra

20g jp eaa

50g sustain

100g pomegranate juice

200ml coconut water

M4 post 5 iu humalog

175g cor 60g whey iso 150g berries

M5

100g wild salmon smoked salmon

120g prawn or 100g chicken

80g rice

100g spinach

75g peppers 25g mushrooms

M6

50g whey iso

10g almond butter

75g oats or cream of rice

100g blueberries

Rest day

M1

200g steak

100g spinach

75g peppers

75g mushrooms

M2

200g chicken 100g rice

100g veggies

75g peppers 75 g mushrooms

M3

60 g iso

125g cor

25g 100% dark choc

200g berries

M4

220g prawn or 200g chicken

100 g rice 50g avocado

100g green beans

50g mushroom 50g peppers

M5

200g wild smoked salmon 2 bagels

100g peppers 50 mushrooms

M6

60g iso 20g almond butter

140g cor 200g berries

Hey Kuba, looking great.
Is there any specific reason for higher carb amount in your last meal on rest days in comparison to your training days?

[Krištof Šajn]

These are great

Thanks for the answer!

[Krištof Šajn]

Hey.

I’ve had the same problem with connecting to my back when I started. The thing that I did to make it better was to drop the weight across all the back lifts. I focused on really squeezing the back and actually pulling with my back muscles and not just with my arms.

[Krištof Šajn]

Great job mate! What split are you running at the moment?

Thanks I really appreciate it. I was running Push, Pull, Legs, off, Push, Pull for about 10 months. Just recently I started doing Legs, Push, Pull, Legs, Push, Pull, off, with roughly the same volume for legs as before, just in two sessions now.

[Krištof Šajn]

This is good progress for 6 mounts mate. Well done . Personally at 18 I was still faffing about chasing girls and that …lol wish I started earlier. You have done well so far .

At 18 years old the world is your oyster and you can pretty much take this physique wherever you want to my man.

Just stay on the path & if you need any help shout us on here and we will always be happy to help you with anything. ?

Thank you so much!

[Krištof Šajn]

Hey Kristof, you look awesome and are at a good start point I’d say! But also I’d say don’t rush and spend some time adding some more mass!!

Enjoy it and keep killing it

Thanks a lot!

[Krištof Šajn]

Hi mate

Great start point. I’d be spending some time working on adding some more muscle.

Don’t rush mate, enjoy the process, you’re doing great

Thanks a lot!

[Krištof Šajn]

very good base to build up from here my man – you are lean enough to push up no doubt. pack the size on while your young!

Thanks man. I definitely will!

[Krištof Šajn]

Here is a back shot.

[Krištof Šajn]

Hey,

I personally don’t spend a lot of money on my carb sources like rice, oats, cream of rice etc. But I like to spend a little more on my meat, eggs and of course supplements.