[Kuba]

I take it pre workout 400 mg

Weight 266.8 lbs

Holding nicely this week which is exactly the goal! I had an initial increase from rest alone and it held, the look hasn’t changed at all so very happy.

Push was 1 working set

Y raise
Cable fly
Incline dumbbell
Flat press
Tricep press
Single arm push down
Overhead machine extension
Machine lateral

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

I take literally all my food and supps with me anywhere I go

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Cream of rice – rice cakes – honey – jam – fruit

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Moving house 2 days out and him having to do it is literally going to ruin his physique.

I wouldn’t be doing that shit in full blown offseason never mind day before the show, removals companies are pretty cheap tbh. He’s better off paying to get it done or doing it after the show.

I mean staying with someone so spiteful probably isn’t the best idea, get rid of her she sounds like a total parasite.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Hey bud

Take your peds up as of when you need them if progress is coming fast 0 need to progress your ped load

Yes you should worry about blood glucose if it starts to trend high and you get insulin resistant you aren’t building much tissue at all at that point – it’s actually quite hard to get there so key is simply not getting fat or greedy with weight.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Looks like you haven’t recovered fully yet, where are your calories sitting ? How much weight did you gain post show ? How do you feel ?

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Hey bud

Your volume may need to come down for sure slightly now you are going into a deficit, initially out of the gate 20% reduction in calories will see you moving in the right direction combined with a slight step bump across every day!

I would literally just cut calories from fat given how high your fat intake is.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

266.6 lbs rest day – 3rd and final rest before going back in with devolume, still pretty smashed but not totally wrecked anymore haha, de volume next 3 sessions will do the job nicely so that’s what I will do!

Get nice and fresh ready to push on Monday
So it’s game time!

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

It’s a very hard hack. Stick at it and lift what you can

Reverse banding is a great way to rehab or work around injury as you are making the lift less effective taking load of the portion of the rep that brings the most stimulus.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Morning guys
266 lbs this morning

Feeling better, still fucked but not as fucked! I will take it day by day, did my cardio / steps / sauna / work.

Going to make sure I really really rest for reminder of the day and do very very little.

All in all promising, cardio was a touch harder today but that’s no issue at all. Part of parcel it’s what we do and it’s a must when going up in weight. Was actually hungry for my steak and yoghurt / oats when I finished, you know your good when your hungry for oats 🤣

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Update

264.2 post legs & sushi – I had my usual sushi plus half a special roll which was insane, bluefin tuna & radish, super simple but fuck me it was amazing!

I have got hang of really managing my eating well this year, it has been much better and better every year and this year I feel like I have really mastered it, self control is key then secondly simply choices around your food & portions is essential. Ultimately I am a pro bodybuilder this is firstly my passion, I know I have 4/5 max years of doing this at this level, now knowing this I am literally going to go all the fuck in with this and this means not eating like a fucking idiot.

Now why controlling your eating habits is key ? Once you are already in a surplus and your glycogen stores are saturated eating above and beyond this gives 0 benefit apart from excess calories driving your surplus above and beyond your needs over saturation of cals and inflammation and all other nerd shit that basically makes your body less sensitive to food your already eating. Never mind mashing your appetite. Now genetic freaks that under eat constantly don’t need to think about this as it’s off plans that drive their surplus but when you’re accurate these things matter!

So key, enjoy your food but be smart with your intake, there is no such thing as bad food or food that damages any progress… excess of food does that ( even chicken and rice if you ram so much of it!

Deload time for me 3 days rest and 3 de volume – I’m fucked.
Goal

Hold weight in & maintain for this week- soon as it’s done, lift off and I will aim to go up 8 lbs over next 5 week block of pushing up / training cycle.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Personally I’d bump protein up a little here too.

If appetite is good go up pro carb and small amount of fats – for your BW fats are in a decent spot – take them up to 5
Extra 20’pro direct
Extra 30 carb

See how you get on

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Leg day, yeah I think Deload is deffo needed.

Pretty fucked around my day, getting on top of my shit but everything is a much harder effort even getting up 🤣

Will full send it today then I will take 3 days off and 3 de volume sessions- de vol sessions will be doing back off sets which are lighter in load with removal of my top sets.

265 holding not fat, lean ish which is great, I will hold my cals in maintenance for this week then push straight into a surplus after this week aiming to push for another 5 weeks before week holding – I will aim for 7lbs of weight in this next block before next Deload then hold and go again another 7.

This will see me back to 280 sensible.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

Rest day, weight holding, feel better today as I slept decent. Had to kick meg out as she is snoring like a grizzly at moment, no surprise shes 73 kg now and looking pretty large large lol

I don’t feel too fucked, il see how training moves along tomorrow and take it from there. I will probably still take the rest so I don’t bury my self totally, i know auto regulation is best but honestly when you nail it every session the timing is always same for me.

I prefer to work in blocks of 5 weeks all out 1 week re set / Deload. 6 week stints rinse and repeat

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[Kuba]

I rest 2/6 minutes depending on what movement it is, pressing I time my rest periods as currently with how pumped I get if I go in too quick or fucks my set, the same on pull days and leg days.

Pull today – big monster day today lol weight holding mid 260s now in good shape, this week has been hard I’m pretty much perma fatigued but that’s exactly where I need to be and it’s to be expected when getting the fuck after it.

I’m going to bury my self saturday and then probably Deload next week, I can feel it coming now and it’s week 5 now pushing, generally I can always do 5 weeks at my max capacity then it hits me so timing is perfect and it allows me to work in blocks of 6 weeks for offseason & prep.

I will hold my cals in maintenance next week then push on coming back off Deload

I will do 3 days total rest 3 sessions at 50% volume and this will see me ready for another 5 weeks going at it all out.

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.