[Kuba]

Update today epic pull day

Weight still holding at 267 but I don’t look as soft and much much fuller so happy days.

I need to remember I did run actual trt and held well with it so now drugs are back in things are happening fast.

Session went as follows

Single arm pull down cable
Prime upper back row
Single arm prime row same machine
Upper back row
Pull over single arm
Reverse pec
Bicep shit

Today we rest and chill, we are at Sheffield arena to watch Jamie the giant smash it!

Hanes that’s question for my q&a log bud

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[Kuba]

Test & primo / mast

Run up the dose slightly as of when it is needed, push up whilst on cycle – hold and diet on less drugs then repeat the cycle again.

Holding phases and diets less drugs – push up more – save your tools when they are needed

Thank you 🙏 So, about the max dose , gradually reach 500 test/500 primo and then 200 mg for TRT/health phase, right ?

[/quote]
Dose is largely dictated by your goals / musculature and ethics. So that’s down to you my man

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[Kuba]

Test & primo / mast

Run up the dose slightly as of when it is needed, push up whilst on cycle – hold and diet on less drugs then repeat the cycle again.

Holding phases and diets less drugs – push up more – save your tools when they are needed

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[Kuba]

Training accuracy and intensity, when you train hard and you can execute well you don’t need many sets for small body parts like biceps.

Thank you, I’m your log and precisely you do very few series on the arms, and yet they are huge.

The body pros who train in split do at least between 12 and 16 series for the biceps for example; suddenly we are lost, it is complicated to understand.[/quote]
Dexter Jackson does 12-16 sets yes, he is a genetic freak if I trained that way I’d look like a swimmer, high volume is great for hyper responders they go into the gym and just work they don’t need to concern them self with much aside from consistently eating and training.

If you are not a hyper responder go in the gym, track your lifts and progressively get stronger – if your progressing lifts easily add volume if you are not your likely doing too much providing your nutrition and recovery is on point

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[Kuba]

I wouldn’t want to live with low test that has been shown to not only result in worse life quality but also expectancy

If you want to be as health as possible use trt keep your test in mid range and live a happy productive life.

That’s what I do, instead of living depressed with low test thinking it’s going to come back up…. More than likely won’t

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[Kuba]

This sounds like your estrogen was low not high so you added Aromasin and made it even lower

Bring up your test to 350 lower mast to 500

If your body fat is high your progesterone is going to be high combined with npp use

You could also drop npp totally and just stick to mast and test if bf is high libido will pick up

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[Kuba]

Training accuracy and intensity, when you train hard and you can execute well you don’t need many sets for small body parts like biceps.

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[Kuba]

Push day and another shift in food

50 carb down on td and 40 on ntd

This will see me shifting nicely

Weight this morning 266.8

I feel epic, 10 days back on cycle so I won’t see any real shift in this just yet over time it’s going to get better across this week alongside of performance

High inc smith
Flat gym lecco
Prime dip
Prime pec dec
Prime lateral
Single arm push down
Overhead ext
Abs

Pull tomorrow can’t wait

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[Kuba]

Hey Kuba. Since insulin post or/and pre workout increases nutritional uptake in the muscles, do you see any point to increase daily protein intake from 2,5/3 gram of protein per kg of bodyweight for someone using insulin both fast acting and long acting in a push? Or would only increase in carbs make sense?

Also, do you think taking fast acting pre and post workout is superior to only taking post? Thanks.

Insulin use is dictated by carb intake if your pre and post are carb heavy as they should be makes sense to use with both.

I don’t see any need to increase protein at all, this variable should always remain pretty constant.

Insulting doesn’t increase nutritional uptake as such it just supports it, this is where most people get confused. Insulin take exogenously is recognised the same as our own, so it can only do that I don’t think it makes it better it just allows us to stay more sensitive when used correctly.

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[Kuba]

Hey Kuba, along with supplements, what are key dietary foods you’d recommend for health benefits? What fats would positively impact cholesterol?

Eating whole foods and minimising processed food intake,

For fats use mainly monounsaturated and polyunsaturated fat sources as direct sources of fat.

Making sure your diet is balanced hitting all your micronutrient needs. That’s key

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[Kuba]

Chase iron barely looks like he lifts.

High test only is a great way to just feel crap and skew your markers, blood pressure and water retention will be crazy and then estro on top you’ll need to abuse AI to control it

You’d get 10x more from cycle of

300 test 200 primo or mast & 100 npp

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[Kuba]

If I got pip from anything I wouldn’t use it. So you are good to go. It in doubt send it to janoshik for testing

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[Kuba]

Hey Kuba,

Just wondering how you like to approach calorie increases post show. I’ll be coming off two shows in a few weeks, getting down to about 2000 calories a day (was eating about 5k in off season). Let’s say I end my prep around 1800 calories the last couple weeks, after the shows are over, a few meals are had etc, where would you put calories coming out of the show?

My instinct is to put calories somewhere close to maintenance, perhaps 2500-2800 to start and adjust based on weight etc. For context I am enhanced but I am not using any t3/t4 so that isn’t a consideration post show. I’ll be dropping back to a trt dose as well.

I know there is no one set answer, just wondering if you could provide some guidelines.

Cheers!

Hey bud this depends on how lean you are ? Are you peeled ? Or could you be leaner ?

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[Kuba]

Hey man,

How many rotations would you generally recommend on a Push, Pull, Rest, Legs, Rest? Is 3 rotations to much if you enjoy the variation as it would mean that it’s 15 day for each time you repeat the same exercise?

3 is too much, you won’t develop any skill acquisition for lifts you need to get a lot of out them.

2 variations with movements that compliment each session & are like for like movements

Variation is good but then too much variation just takes away from progress

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[Kuba]

Rest day today

265.6lbs

Work block ✅
Steps done meal 1 ✅
Going to head to the gym and do my cardio now and maybe some abb work.

Going to box everything off nice and early and get an early night done!

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