[Kuba]

265.3 slowly moving up

40 carb increase training day
30 carb rest day

Small changes for me up or down go a long way as I am very consistent with what I eat but also my expenditure so small changes for me do job, you will notice most don’t see changes with small changes down to just inconsistency with variables and that’s ok it’s just something coaches must be mindful of.

I see guys still increasing calories by 400/500 at one time, I don’t see any need to ever make such big changes unless it’s first change out of a diet or first change into a diet. Anyway

Excellent pull day

TBJP pull down 2
Single arm prime 3
Prime upper back 3
Thoracic lat pull 2
Shrug 2
Reverse fly 2
Single high curl 2

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[Kuba]

HBA1c is main thing you need to watch, when it creeps above 35 your likely too fat

Gh its self doesn’t cause it it’s more so how you use it, small shots throughout day can lead to it with higher carb and poor diet practice

Don’t get fat
Dose it pre bed

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[Kuba]

Morning Matt, hope your well bud 🙂
Ok so for me , everything is about comms and team building .
ATM I now have 2 arms to my business , the tbJP arm which is with Corinne and then the PF and MFG arm which is with someone else . My comms to those 2 , is non stop all day, from wake to sleep , including while I train .
Their role is the bridge between me and the day to day running of the business , they are the actual MVPs , as finding people who you can work with who are complete forces , is hard !
On the tbjp arm we have 7 staff working in tbe warehouse and 1-2 in tbe gym , so Corinne is overseeing 9 staff . We are about to bring in a site manager for tbjp who will be on site 9-5 daily across the whole place to maintain the highest standards possible, we had a great manager but she is moving on, we then have been able to hire someone with more experience again, so that’s exciting . The Site manager relays back to Corinne constantly through the day if need be , while relaying to the staff at the same time – a huge key part here is amazing staff , we have really great staff . A lot of that doesn’t need me ( I do read email trails constantly all day , so I do know exactly what is going on at any point , but it doesn’t actively need me unless Corinne comes to me . My job here is the bigger picture , how do we take tbJP to the next level again, how do we alter products , marketing , customer experience etc and I put plans in place , Corinne runs them downstream and we action them .
On the PF/MFG side , identical process , comms for me with 1 person . It’s very new so we are only at 2 staff there , but will need a 3rd soon , that team will grow to 10 ish again I would say based on what I think it can do . Again my role will be bigger picture and direction .
Because of the team building component , I’m able to cut a lot of things out of my day that prob are crazy time consuming for you , admin , accounts etc . I don’t do any of that , so I can be entirely focused on how we acquire the next customer . That’s my single focus , what area do we target to increase customer acquisition .
I don’t stop working from the moment I’m awake to go to sleep and I do it all through training . The diff for me is I fucking love it . It’s not work , I love love love love it .
The tbJP arm will be adding manufacturing next , that is going to be fucking epic as that will be another whole site again , another chain of staff . But because the new site manager for the tbjp arm is a beast experience wise , Corinne is going to add a lot of roles to her , while me and her are very hands on the manufacturing. I will need to be way way more involved in the launch side until I can step back and then play my usual position which is how can I then be the manufacturer for as many supp companies as possible, what do I need to do , to beat my competitors etc
ATM the hardest part is being so heavy is making me very tired . I’m defo not on my A game business wise at all , I’m off the pace , in that the manufacturing side I have barely looked at fully other than knowing I want it an offering on the building.
The position I’m in , with the right teams and comms, I can build many more arms to my operations , and as I gain experience in new areas , I would be happy to start to compete in any area of business . But the absolute key is team building and Comms. I have 2 people that can execute at the level I need to operate . Now I understand that I can actively seek that out too, which is defo easy to do as there are lots of very very driven people out there with incredible comms and management skill sets .
Watch this space , £100M turnover across all the arms , will happen ! When I don’t have the ability to inject copious amounts of drugs into me to build muscle , that focus will have to go elsewhere 🤣

Love it! 📈can’t wait to see it all go 🙂

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[Kuba]

well currently i just got these. Is the inject form so much better because of the bioavaiability?
so reta would be the next step 2x 1mg wed/sun for example. Ive read papers etc. about 9-12mg… did you ever tried so much?

happy weekend guys!

That sort of dosing is way too high bud so I would not entertain it, bio availability is better yes but again doesn’t matter much works anyways

Start with 1’mg to asses your response

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[Kuba]

Yes it works incredibly well

500 mcg selank evening
Same dose semax am
5x per week

Love the combo

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[Kuba]

Makes most sense to do daily, you will notice you can control your estrogen better and with most people I often get feedback they actually feel better even when doses are higher.

I believe micro dosing daily is the way to go

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[Kuba]

Please confirm dosing bud, 200 mcg or 20 MG ?

You could increase your expenditure and lower calories, that combo is plenty for fat loss

Good morning, my misstake its 10mg per tab. Not 20mg

[/quote]
10’mg is a huge dose bud, you don’t need this much imo

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[Kuba]

If that Reta dose is doing what you need then leave it there, if not then bump to 2 x 1mg shots per week.

SLU – I find Am and pre workout effective -300-600mcg each dose

I found 250mcg capsules of the SLU, do you recommend 2x a day daily or 4x-5x a week?[/quote]
Daily will be better

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[Kuba]

I like to use it in and out to extend an offseason it’s incredibly effective at keeping insulin sensitivity

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[Kuba]

Legs – going to make some changes I made a few tweaks I’m not happy with so will go back to previous leg days

Will update as I go – no change to movements just order, again I tried to tweak something that already worked superb.

Won’t know until you try I guess 🙂

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[Kuba]

Please confirm dosing bud, 200 mcg or 20 MG ?

You could increase your expenditure and lower calories, that combo is plenty for fat loss

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[Kuba]

264.2 this am held this now for a chunk of time and got a lot better and drier.

Pull was great

Single arm citadel 3
TBJP row 2 ( did 3 here as needed to sus loading )
Prime low row 3
Single arm frontal plane 2
Shrug 2
Reverse fly 2
Curl 2

Strong and full, appetite is high feeling great

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[Kuba]

I eat 400 gr. of fruit and 300 gr. of vegg per day. 200 gr, Blueberryes, 100 banana and 100 apple. For vegg i eat frozen green beans, carrots, corn, and peas. Is that enough for the day?

I’d shoot for more if digestion is good

Corn and peas are pretty uslesss

More variety is needed

Use mixed berries extra

And veg medley

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[Kuba]

264.9 lbs

Pull , shorter sleep but feel good so cracking in as usual, this is where People need to remember what ever you use to track your sleep doesn’t matter what matters most is how you feel, these tools are there for accountability.

Kbb- just some set up and movement choices nothing to do with what I said, what I said is more so relevant to making movements more effective which is all positive for my actual goals

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[Kuba]

No issue food will last all day as normal, get some ice packs if your cautious , it would only go off if it’s super warm

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