[Kuba]

Yes bud sure

Test mast nandrolone is a great combo as mast will help you control e2 and prolactin a lot. So it does make sense + you do get some synergy out of test base , dht and 19 nor compound working together 🙂 good combo

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[Kuba]

In 4 de volume pull today, bring early start and straight into check ins.

Diet change n2 03/08/2023 push up
60g carb 10 fats up on both days

Diet

All weights are raw uncooked

M1 –
30g whey
3 whole eggs
20g egg white
50g mushrooms 25 peppers
100g cream of rice
100g blueberry

M2
100g fillet steak or venison
100g Turkey
100g rice
100g pineapple
75g veg

M3 pre
150 chicken 30g veg
125g rice
100g pineapple

Intra
25g mps max
20g sustain
25 g performance fuel
200 ml coconut water

M4 post
125g rice flakes or cor 50g whey iso 150g raspberries

M5
200g chicken
75g rice
50g greens
50g peppers

M6
200g steak 50g veg
25g avocado
30 g oats 70g cor
150g mix berry

Rest day

M1
200g venison steak
25 asparagus 25 veg mix

M2
200g chicken or prawn
75g rice
25g avocado
25g asparagus 25g veg mix

M3
200g chicken
75g rice
50g avocado
25g green beans 25g veg mix
25g peppers

M4
60g iso
100g cor
250g strawberry / raspberry or fruit mix

M5
200g Wild salmon
50g rice
100g pineapple
25 veggies 25 veg mix 25g peppers

M6
60g iso
20g almond butter
100g cor 250g fruit mix Sainsbury

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[Kuba]

Update me from me guys, I’ve been feeling worse and worse since diet ended – I was hoping I’d pick up but since last week I’ve actually been feeling more drained every day

So I dropped to de volume today – I will actually de volume from today until after tru athlete giving me 10 days to get fresh fresh. Out of gate I think calories should have come up more as I feel worse today than I have done all diet and the look isn’t the best.

It’s all a learning curve so it’s fine. Just need to make sure I crack on now.

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[Kuba]

Here I would slowly reverse diet bud

Protein can come up to 240 at least here go up 30g carb 5 fat also

That’s stsrt point
Keep steps as is and cardio as is as it is relatively low my man

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[Kuba]

Love reading this log, immense sas. I’m praying we see you back on stage, sas at 80% is top 10 O caliber

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[Kuba]

Hey kuba. Thanks for your work. You’re a reference for me in terms of optimisation, so two questions: do you recommend glutamine and creatine before or during the workout? Or does it really matter?

And secondly, what do you recommend in terms of micronutrients? Zinc/ selenium vitb/c/E/ ect .. ?

Is it really worthwhile? Is it negligible?

Thanks man.

Hey bud

I use glutamine and creatin with my pre meal – just way I like to use it, my pre meal is large so I find glutamine and creatine aids in digestion / absorption

Yes bud zinc magnesium vit c / e I use year around, is it worth while ? Yes sure these 1% variables all add up

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[Kuba]

Hi Kuba,

what is your opinion on eating butter pre stage / the day before?

Maybe what benefit in comparison with nut butter ( saturated vs. unsaturated fatty acids pre stage)

Appreciate your knowledge!

Thanks!

Absolutely none – eat a fat source you like and you know it digests super well. Eat butter if you want – I prefer almond butter or avocado – olive oil. All digest incredibly well

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[Kuba]

Micheal – I like honey – it’s a great carbohydrate source.

Rest today 253.4 so weight is holding, I want to ideally see the weight hold for 4/5 days before we take a shift.

Smashed from yesterdays session, really had to dig deep as I felt a little draggy!

Early start as usual waking up naturally at half 5, straight into block of work for 45 min take the first win for the day and then 30 min walk into 20 minute stairs

Rhr was 54 this morning I certainly feel fit and epic!

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[Kuba]

Leg day, 252.6 – feel epic today, sleep is tremendous and I feel very much back on top now.

Today I will run

Adductor x2
Leg curl x2
Leg ext x2
Hack x1
Leg press x1
RDL x2
Seated leg curl x1
Calf press x3

Game time.

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[Kuba]

Your body doesn’t recognise what insulin it is exogenous or not

Fat intake isn’t that relevant to a degree with lantus what’s relevant is overall calories – too much will leas to storing fat as they do geneslyb

Lantus I have seen first hand improve body comp when used correctly without over feeding.

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[Kuba]

Busy rest day, 3 lbs up mainly from Increse in gh appetite is huge midsection looks tighter this morning so I’m happy

Early wake as usual straight into check ins with guys and girls competing, steps. Cardio and 2 hour massage with will from rnr was incredible.

I had a viewing in Manchester at 11 for a unit, very promising big car park and huge space with ton of off site parking so it’s looking very good.

I worked on way there and back as luckily meg drove so I could sit in back and crack on. Tons of check ins and planning for mentorship too!

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[Kuba]

Current set up below of where we are currently!

Diet change n1 27/07/2023 push up start point

– Steps 10,000 daily
– Cardio rest day only 25 min stairs

–
– Insulin – lantus 10 iu daily
– Humalog 3 iu with pre meal 2 iu with post meal Gh take with insulin always
– T3 37.5
– T4 150
– Clen – out
– Telmisartan 80 mg am
– Metformin 500 mg pm

Diet

All weights are raw uncooked

M1 –
30g whey
2 whole eggs
60g egg white
50g mushrooms 25 peppers
100g cream of rice
100g blueberry

M2
100g fillet steak
100g Turkey
100g rice
100g pineapple
75g veg

M3 pre
150 chicken 30g veg
125g rice
100g pineapple

Intra
25g mps max
20g sustain
15g performance fuel
200 ml coconut water

M4 post
100g rice flakes or cor 50g whey iso 150g raspberries

M5
200g chicken
50g rice
50g greens
50g peppers

M6
200g steak 50g veg
15 g oats 50g cor
150g mix berry

Rest day

M1
200g venison steak
25 asparagus 25 veg mix

M2
200g chicken or prawn
50g rice
25g avocado
25g asparagus 25g veg mix

M3
200g chicken
50g rice
25g green beans 25g veg mix
25g peppers

M4
60g iso
75g cor
250g strawberry / raspberry or fruit mix

M5
200g Wild salmon
50g rice
100g pineapple
25 veggies 25 veg mix 25g peppers

M6
60g iso
20g almond butter
100g cor 250g fruit mix Sainsbury

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[Kuba]

Thanks!

My follow up question would be then how much of an impact is that having on my ability to add muscle? I have always felt my ability to do so was very poor. I’d consider gh if it was really holding me back

None, if you train hard enough and stay in a calorie surplus you will grow no doubts

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[Kuba]

Key is making sure you are in a deficit bud, so when weight stops dropping you lower food and or increase output it’s super simple

Calories in vs calories out

Track your steps and hit your targets
Do your cardio
Eat exact number of calories you have set
Sleep well

Once you got these variables in check it’s easy to control everything so you can stay in a deficit

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[Kuba]

If you add a drug and you notice sides and you had nothing before it makes sense to drop it out.

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