[Kuba]

Leaner you are the more it will impact your recovery, I would pull it out when you get lean lean and switch to steps

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[Kuba]

Legs

Had a busy day today, super early start with client work and our weekly coaching meeting with girls.

Huge session, it felt incredible, came away not completely fucked and totally pain free so feel so fucking happy!

Adductor x2
Lying leg x2
Leg ext x1
Cybex hack ( paused 6pps x9
Gym lecco leg press x1
Dumbbell RDL x2
Seated leg x1
Calf press x2

feel great!

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[Kuba]

How are you tracking your expenditure ? Are you not actually tracking your total steps ?

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[Kuba]

Gh is gh – only difference is if one is real or not

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[Kuba]

Time to move, weight is holding last couple of days so we make a change from today – 40 carb down on rest day 60 carb down from training days

This will see a big shift across the coming weeks.

254 this morning and I want to crack on so game on.

Diet change n7 11/07/23

Steps 10,000 daily

Cardio rest day only 25 min stairs

Diet

All weights are raw uncooked

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

M2
200g Venision steak
100g rice
100g pineapple
50 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 goats 50g cor
150g mix berry

Rest day

M1
200g venison steak
25 asparagus 25 veg mix

M2
200g chicken
50g avocado
25g asparagus 25g veg mix

M3
60g iso
75g cor
250g strawberry / raspberry or fruit mix

M4
200g chicken
50g rice
25g green beans 25g veg mix
25g peppers

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]

Sup budy, how you aproach the changes on volume in training along the weeks?

You escalate volume with additional sets every x weeks, or something like that?

I dont know if you understand my question, but is more, how many weeks you stay in the same volume before escalate in gaining phase?

Hey bud

I do not, it is a method that simply does not work for most who can train hard and accurately

As you push up and get bigger your volume increases with your strength, adding extra sets then is over kill, I like to work with max recoverable volume that ranges between sets I know I can recover at that time, escalating in gaining phases = less results
Leave that to all the small guys who talk about getting big whilst never actually getting big

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[Kuba]

Pull today and check in day, weight was up a touch as I haven’t slept too well.

Session was great regardless, took some progression across some lifts and others held. I didn’t quite have as much umph in the session but that’s just from sleep being off so tonight should be all good and tomorrow will be epic.

To get back to lean lean probably need to be back to around 240 ish so deffo need at least 3/4 weeks of tidying up still.

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[Kuba]

I’d prefer to run less but daily taking breaks serves 0 purpose I’d adjust dose up and down – tidy up run less push up run more simples my man

2-3iu a day? Have you noticed improvements in skin and any nagging injuries (if any) since taking it? [/quote]
Yeah I feel epic on gh, it won’t fix injuries but skin and hair sure

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[Kuba]

I’d prefer to run less but daily taking breaks serves 0 purpose I’d adjust dose up and down – tidy up run less push up run more simples my man

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[Kuba]

Smash it bud!

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[Kuba]

You won’t know your true potential until you pour everything into it, if you looked at nick walkers pics when he first competed you’d never think he would win Arnold’s so I guess that’s your answer there bud

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[Kuba]

I honestly keep some Intra always, it makes a huge difference for me especially in a diet phase and with clients – natties hold performance with it much more ( if it works for natties it sure will for me too )

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[Kuba]

Ultimately it will come down to digestion, if you have no issues then it’s fine.

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[Kuba]

Thank You guys

Kuba I guess you mean increase masteron ?

Yes that’s right bud

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[Kuba]

Hey emil, it was on the pin stack nautilus, legs are pretty sore from it 🤣 I’m going to aim to do single leg stack for 20 when I can single leg again.

In for push today, hit a new weight low today 252.6 lbs so pulled off 4 lbs this week pretty much without any real changes which is epic.

The look is improving a lot now, not happy and won’t be remotely until we are back up to 280 and beyond but tidy tidy.

245 lbs will look decent once we get there over next 2/3 weeks then it’s time to grow can’t wait!

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