[Kuba]

Thank you, anyway the downside of doing a single exercise over and over Is that, I Guess, stall would occurr much sooner. How do you usually deal/program with your clients?

When something stalls either re set the lift if you Have pushed to point where you are using other muscles to compensate or changes form to complete the reps or swap for a like for like exercise

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[Kuba]

Purely from a hypertrophy standpoint controlling eccentrics will yield more,

It also depends where you put it in your programming, leg day = control them, back day probably better off dropping as it will smoke your hamstring if you do control which may then impact your leg day

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[Kuba]

Hey guys diet update below, already down a couple of lbs so happy days

Pumps in gym have been tremendous and feel better almost instantly with feeling peckish and food going down super easy.

Diet change n1 01/05/23

Steps 6000 daily
Cardio rest day only 20 min stairs

Diet

All weights are raw uncooked

M1 –
30g whey
3 whole eggs 50g mushrooms
125 rice flake
100g mixed fruit

M2
200g Venision steak
150 g rice
100g pineapple
50 veg

M3 pre
150 chicken
150 rice
20g honey
100g pineapple

Intra
20g mps max
30g sustain
80g performance fuel
200 ml coconut water

M4 post
175g rice flakes 50g whey iso 150g raspberries
20g honey

M5
200g chicken
125g rice 50g greens 50g veg mix
50g peppers

M6
50g iso
100g gluten free cereal or rice flake
20g almond butter
150g mix berry

Rest day

M1
200g venison steak
100g rice
50g avocado
25 asparagus 25 veg mix

M2
200g Wild salmon 2 bagels
100g pineapple
25 veggies 25 veg mix 25g peppers

M3
60g iso
100g cor
150g blueberry
100g strawberry

M4
200g chicken
100g rice 50g avocado
25g green beans 25g veg mix
25g peppers

M5
200g chicken
100g rice
50g avocado
25g asparagus 25g veg mix

M6
60g iso
20g almond butter
100g cor 250g berries or apple

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[Kuba]

Hey bud

Fasting doesn’t help you stay leaner bud, as long as your surplus isn’t too high your going to be completely fine.

I favour using smaller amounts of insulin around peri workout window, 10 iu would be dose I’d use with someone doing 200 carb pre 100 Intra for example so if your doing less use less bud

Lantus with m1 then nolva with your pre meal and you’ll be sweet bud

Thank you man! Keep smashing it

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[Kuba]

Hey Kuba, thank you for the reply buddy, it’s much appreciated 🙂

I had toyed with the idea of splitting the Lantus morning and evening, but as I sometimes run an intermittent fast running into my first few waking hours, I didn’t feel completely comfortable taking the evening dose before bed, and then not eating another meal until 10am the next day. Quite likely just me being over cautious tbf.

I’m just at the beginning of a push phase, so as the carbs go up further into things I will definitely look at raising the Lantus to 20iu as you suggest buddy. I’m currently at 212lbs and taking in approx 500g carbs training days.

With the pre workout meal: Brilliant stuff, I’ll make the switch this week to eating either rice or sweet potato and chicken and some fruit, and keep the intra workout and post workout nutrition the same.

Would you recommend I adjust the timing between the slin and meal, perhaps eat immediately after or even before the pre workout slin?

Jon

So here I wouldn’t raise the lantus I would just use it all first thing in the morning bud if your goal is building muscle any type of fasting doesn’t really make much sense bud.

Lantus is long acting bud it works entire day timing to a degree doesn’t matter I wouldn’t take it at night just take it all with meal 1

If you take fast acting insulin then you take it around workout.

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[Kuba]

Hi Kuba

During the off season, what can we understand by the manipulation of metabolism? Depending on which variables do we increase carbohydrates and by how much? The approach with low, medium and high days? Or TD and ND?

Hey bud

There’s no such thing as manipulation of the metabolism, as you get bigger and heavier your metabolism increases, if your bodyweight stalls and you are visually on point and not getting too out of shape then you can take a food increase – how much depends on size of the Athlete and how much calories they are on and need.

Don’t understand what you are asking regarding different days

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[Kuba]

4 weeks out of the gym from gyno surgery ? I have had plenty of clients get it done and not a single took longer than 10’days off from training upper body

Back in gym doing legs after 7 days.

Taking this long from just gyno surgery doesn’t make any sense

Ah okay that’s reassuring🙏🏻. Go straight back to it after 7-10 days? [/quote]
Scott that replied to you already is my client, I had him back in gym after 7 days

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[Kuba]

Hey bud

Lantus is a basal insulin if you take it at night it won’t really do anything as it works in back ground, rather than splitting your shots 10 am 10 pm I’d run 20 with m1 to cover your carbs across day

You do not need to take insulin and only drink cyclic dextrin – if you are taking fast acting insulin like humalog or nolva for example you can take it with a rice meal or any carb source that digests easy bud

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[Kuba]

Here I would focus on dropping down to around 220 at least if you are whale to.

Before cardio I would frost start with establishing a daily baseline of steps and hit your step target daily alongside of nailing your nutrition and hitting your macro targets daily without going over or under

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[Kuba]

4 weeks out of the gym from gyno surgery ? I have had plenty of clients get it done and not a single took longer than 10’days off from training upper body

Back in gym doing legs after 7 days.

Taking this long from just gyno surgery doesn’t make any sense

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[Kuba]

Hey bud

I would run with a low incline smith followed up by incline dumbbell instead 🙂

You don’t necessarily need a converging press but it does help, if you don’t Have a decent one use dumbbells

Pressing with bent wrists will always lead to elbow and shoulder issues over time bud, keep them straight and keep joints stacked

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[Kuba]

Hey bud

Increase them only when you need to, here I would aim to take your weight back up slowly by 1/2 lbs per week maximum.

Take your calories up 150/250calories at a time, more doesn’t do more once your in a s surplus.

Your metabolism increases as you build more muscle and gain weight, there is no time frame for that.

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[Kuba]

Epic push day, progress across the board so feeling good. Feel much better going into sessions with a touch less food so super happy

Pump and connection Was immense, will go over some programming shifts I will make tomorrow with you with my push sessions and send updated diet

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[Kuba]

Creatine
Glutamine
Whey
Intra carb
Eaa
Omegas
Vit d3 and k2
And the tbjp natty stack

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[Kuba]

Hardbody my man, code kuba

Best lifting straps and sleeves I’ve used yet and I have used sbd, they give the warmth but 0 support or bounce which is what I want.

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