[Kuba]

Hi kuba, i see you use 2 types of insulin, why ?

And, just something, next push, i will add increlex (real) with hgh.

What did you think the best dosage to start, or have you any advice ?

Thank you

One is a basal insulin one is short, I like a mix of both when food is high high and peri workouts nutrition is high.

No idea, never had real stuff. Tried it from someone before but I am not convinced it was fake.

After speaking to John Jewett it’s a waste of ££ when you can get the same from a decent amount of gh.

I have no idea how to use real igf 1 correctly so I can’t comment. I won’t sit here and pretend I know as I don’t 🙂

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[Kuba]

Kuba, really appreciate all the knowledge bombs you drop in here, amazing work!

Would you recommend full body three times a week or push pull legs if I can only train Mon/Wed/Fri?

Push pull legs for sure if you are anything above 2 years in on your training journey

Full body I would run for someone who has literally just started

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[Kuba]

There is lots of content on this on YouTube you can learn from if you can’t afford courses, your coach should be educating you as much as possible & be your own bodybuilding coach by Scott Stevenson is great.

Anything above and beyond that you’ll have to pay for unfortunately.

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[Kuba]

Hey guys so full update from me, first few weeks I will run 200 mg test e only I will administer sub q to give my injection sites a total break.

After first 2 weeks if I need to I will add 100 mast to control e2, I will base this of how I feel.

First 2 weeks will be this and then last 3/4 weeks may go up to 300 mg total so will be trt + .

Very simple and effective way to get healthy. Generally for these phases the more advanced you are the more you need to hold tissue.

Based of what I was able to do last year starting prep for first 4 weeks on 150 test and 100 primo I know I can hold this easily in a surplus on very little.

Diet & daily set up below.

Lantus & humalog is in.

Steps 8000 daily –

10 min walk into 15 min stairs , level 9 2 minutes level 7 2 minutes, level 6 11 min

10-20 minute fasted walk daily in day light.

9 hours in bed non negotiable
sauna and ice bath every rest day

Diet

All weights are raw uncooked

M1 –
20g honey
40g iso whey
150g rice flake
100g blueberry 50 banana

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

M3 pre
150 chicken
150 rice
1 caramel rice cake 30g honey
300 ml pomegranate
100g pineapple

Intra
20g mps max
50g sustain
300 ml pomegranate juice
80g performance fuel
200 ml coconut water

M4 post
220g rice flakes 50g whey iso 150g raspberries
30g honey

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

M6
45g iso
125g gluten free cereal or rice flake
30 almond butter
150g mix berry

Rest day

M1
200g venison steak
125g rice
50g avocado
25 asparagus 25 veg mix

M2
200g Wild salmon 125g rice
100g pineapple
25 veggies 25 veg mix 25g peppers

M3
60g iso
125g cor
100g banana
150g berries

M4
220g venison or low fat mince
100g rice 50g avocado
25g green beans 25g veg mix
25g peppers

M5
200g Turkey
125g rice
50g avocado
25g asparagus 25g veg mix

M6
60g iso
10g dark choc
10g walnut butter
125g cor 250g berries or apple

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[Kuba]

kuba what drugs did you use at the peak of the push phase?

600 test 1400 primo 200 mast 100 npp

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[Kuba]

Hey bud, here I would eat and then base my look / weight of where I need my food to be.

So run your macros planned see where you wake up, if there’s room to push more push for more if need to pull back then do so.

Push it until you find the best look at times you may even need to spill slightly to find it and then pull back

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[Kuba]

Maintenance phase begins I will outline full plan of action tomorrow.

Food is not going to come down unless the weight / look gets shit. Key is making sure I stay strong, I will get softer but it literally doesn’t matter I have 5/6 week of holding this and then we diet.

I will likely pull down to 250/245 when I diet over 8-10 weeks I want to get lean lean but not to the point where training is taking a hit then the push up after that I will take my weight up by 25 lbs over 20 weeks. Stay tidier as this will be my push up pre prep

I am fucking exhausted, accumulating of drugs & stress from training and weight has caught up so it’s time to drop the main stressor that drives up resistance and inflammation which is the drugs.

I will just play things on how they go, when drugs go my recovery initially picks right up so I am excited for this chunk of my offseason

25 weeks push up complete ( not including my health phase post show ) so over 30 weeks into a surplus now my body needs to settle, hold this for another 5 and then diet.

Can’t just keep gaining forever and i am at a point now where I don’t think i can get much more quality tissue on without it being shit

I will aim to hold around 277 for this phase, weight isn’t an issue and i feel good at this point at this weight cardio is easy I’m not gassed walking. Now key is making sure this is my new normal then next time I go up 290 needs to be my new normal so on

Next year I need to be stepping on stage around 237/40 in legit shape. Push up after that that’s where I can hit 290 in shape I am in now which is soft but not fat lol.

Plans in place just time to execute this now as always, this is the part that I love the most just doing the do, even at times where it’s fucking horrible like now I love it

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[Kuba]

If you aren’t stage lean bring your calories to maintenance and then go into a surplus once your body settles.

Very very simple.

I prefer smaller bumps in calories once you establish a surplus

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[Kuba]

Hey bud

I would run a and b rotations

If goal is more back and legs you could do some lat work with legs and some ham work with pull.

Stick to push pull – hitting pull before push always seems to affect it but other way around doesn’t.

Don’t squat and RDL in one session, do one or the other. One leg day could be more hamstring dominant other could be more quad.

Hey Kuba thanks for the advice.

So if I do lat work on my legdays that would mean I only have 1 restday since my Pullday. Did you experience this to be enough recovery for the lats to get hit again? Because lats and quads are what are lacking the most. So you think its enough for quads if I only squat like every 10 days then?

[/quote]
Yes if your volume is low, frequency is king providing you can recover from it

This is where your volume would need to come down in places where it’s a little higher to accommodate for extra work where you need it.

Volume distribution is key

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[Kuba]

Personally I wouldn’t use it, last time I had it made me swell up and bloat like crazy.

Normal gh doesn’t do that.

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[Kuba]

Hello Kuba,

Based on your current push setup, let’s suppose you didn’t have any machine you’d connect well with, would you do an high incline smith after a low incline one?

I’d do a smith press and follow it up with dumbbell press my man [/quote]

You’d do it to change resistance profile and work more shortened/lengthened range?

I tried low incline followed by high incl and quite liked it[/quote]
Smith has an even resistance profile so would be moving on to more of a lengthened range in the dumbbell

If you like it run with it my man there’s no rules to it, I just personally wouldn’t run it like that as I wouldn’t be able to progress it as much over time.

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[Kuba]

Hello Kuba,

Based on your current push setup, let’s suppose you didn’t have any machine you’d connect well with, would you do an high incline smith after a low incline one?

I’d do a smith press and follow it up with dumbbell press my man

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[Kuba]

Good morning, rest day today and boy it’s needed.

Busy day of work ahead but we move, going to box everything off nice and early and make sure I spend some do the day just chilling. Meeting joiner at the gym today as we are extending and putting in an additional mez floor in place.

Lots of tremendous athletes stepping on stage this year and a lot of plans at the gym / new gyms so another big year incoming.

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[Kuba]

Hey Kuba, do you prefer the incline flex or the Atlantis incline?

Flex is the goat of incline presses

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[Kuba]

Routine is key, few clients actually have it. Medication made their life hell, journaling and daily routine has helped them so much. Key is making sure you are working on self awareness a lot more too, this and meditation will help with this.

This might not work for you but I am sharing what I have seen work with clients.

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