[Kuba]

Gear doesn’t work instantly bud, takes a little while to get moving bud

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[Kuba]

Hey bud, in this instance I would highly advise getting medically prescribed trt – this would be your start point at this age.

Then you can travel with it also as you have a doctors note if you do work off shore.

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[Kuba]

Hey Kuba, how would you deal with clients, who still have food attacks in the night, long after the competion?

Big Thanks! 🙂

Nobody has an attack with food or a fight with it, they make a choice. I would have a call with them and see what the struggle / trigger is. Potentially calories may need to come up also. It all depends on the person, if they are having binges like this long post show they need to stay in the offseason without diets in a deficit for a long chunk of time

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[Kuba]

Re set your loading, use loads where you can stimulate the actual tissue. Most of the time this happens when we over shoot the loads and don’t have enough control over eccentric and the end ranges. The only time I ever get any knee pain is when I go over board and don’t control the movements enough. Most of the time this happens on hack when using momentum in change of direction.

Yes, I also did hack before the pain returned, maybe this is what actually caused it. Do you think physiotherapy will actually help speed up the healing process? Or I will always have this niggle from now on and have to learn to work around it by chaning exercises (like not being able to do hack anymore for example?)[/quote]
The hack it’s self isn’t a problem no exercise is it’s more how you do it, I explained above what the cause is. Physio therapy can help absolutely but then if you go back to training the same way you did before it will happen again.

Reduce load, control eccentrics & end ranges, spend some time in stretch across all movements like hack and leg press – use appropriate loads to train the quad pain free

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[Kuba]

Pre diet phase so his offseason if he had one and then potentially a little holding phase before dieting. I find these small holding phase pre diet helps a ton.

This all really depends on where he is at, if he has stalled but mentally he is good and adherence is there diet break then pain on

Easiest way to find maintenance is bumping up calories and rhen checking bodyweight – holds your in maintenance, if it’s going up it’s a surplus if it’s going down it’s a deficit – take his cals up by 200/300 and asses from there

Thank you kuba

With what frequency do you recheck bodyweight ? Weekly or daily ? Because when we up calories like 200/300 weekly it takes several week to find maintenance then diet breaking there for a week or two then cuting back down

[/quote]
Check weight daily to see if there’s any fluctuations and base the weight of a weekly average not one off reading

It won’t take weeks to find it it will literally take 5-7 days max

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[Kuba]

Hey guys! I was wondering if you could help me with some advice to get through this ugy period.

Last october I had a pretty bad episode of quad tendonitis with resulted in taking almost 2 months off legs training. Then in mid december i started getting back at training legs, slowly, everything from 0 like a begginer and was pain free until this last week when i started to feel a tension in my injuried leg again. I stopped training legs this week, went to get it checked and i got some tape put on my knee. I will also start phisiotherapy in 2 weeks(earliest date they could).

My questions is what else should I /could I do to help get back to training asap and how to approach training legs? Could I still do some light legs training until I get to the philip, or i should rest it? Last time i didnt do any phisiotherapy, I just rested and taped my knee.

I would be very thankful for your opinion.

(Sorry for posting this on here but i tried on the other forums and for some reason it is not posing my questions over there)

Re set your loading, use loads where you can stimulate the actual tissue. Most of the time this happens when we over shoot the loads and don’t have enough control over eccentric and the end ranges. The only time I ever get any knee pain is when I go over board and don’t control the movements enough. Most of the time this happens on hack when using momentum in change of direction.

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[Kuba]

We can’t give you an accurate answer without seeing your body comp and your actual set up

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[Kuba]

Hi Kuba, if one were to want to introduce a low dose of tren (50-100mg) alongside test and primo levels that had estrogen in a good place, what precautions could they take to stop prolactin and progesterone from rising with the addition of tren? Thank you sir

From such a low dose of tren I wouldn’t, they shouldn’t raise at all. Hence why I only ever use low doses of tren or npp.

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[Kuba]

Good morning solid start to the day, steps & cardio done: both are feeling less painful now so I’m actually pretty happy with it.

275 solidified now, it certainly looks a better 275 than it was few weeks ago. Will see how todays food feels and we can push on from here.

Push today so looking forward to trashing the smith..

Hi Kuba, I was watching your YT video about timelines for off season/ prep. Amazing video btw: I’m just confused about how you make it, do you fill it out beforehand (with expected weight, cals, mini cuts etc) and then adjust along the way or? Cause I’m my case, my clients wants to get in shape, and I want to try to adopt this principle. For myself, I just started off season and don’t have a show in the future, so I want to just push as far as I can until I’m too fat, but I don’t know how to apply this system if I should fill it out beforehand.

I’m sorry for disturbing your log, I just wanted to ask you specifically. You and JP are my heroes🙏🏼🙏🏼[/quote]
Hey budb

The only thing that’s pre planned is time frames, nothing else gets pre planned. It’s impossible to plan changes along the way with real coaching, the changes are based of feedback you see. I like to plan time frames for each phase, push up, maintenance, diet, prep whataver it is based of personal goals and needs

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[Kuba]

10 iu is a little bit much to begin with imo

Start with 5 iu pre and add when food gets higher

My preference is actually using a basal insulin when going back into a surplus, lantus being my first choice generally at 5 iu daily

Fast acting insulin I only add when needed & peri workout nutrition is higher.

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[Kuba]

I agree. Is the client in a competition prep currently with a strict time frame on their physique goal?

How many days you can go carbless will depend on the individual and how much it affects them. Some individuals simply can’t adhere for too long when going carbless. This is when you could bring there calories up for a short while before returning into more of a deficit.

No he is not competitor . Just overly fat like 35 percent BF maybe more

[/quote]
I don’t think any lifestyle client holding this much body fat would ever need 0 carb

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[Kuba]

Pre diet phase so his offseason if he had one and then potentially a little holding phase before dieting. I find these small holding phase pre diet helps a ton.

This all really depends on where he is at, if he has stalled but mentally he is good and adherence is there diet break then pain on

Easiest way to find maintenance is bumping up calories and rhen checking bodyweight – holds your in maintenance, if it’s going up it’s a surplus if it’s going down it’s a deficit – take his cals up by 200/300 and asses from there

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[Kuba]

Okey thanks Kuba, i will put chest supported db row/machine row here

One more question would u say worrying about resistance profiles and exercise selection as a 18 yo training for 3 years matter, or stick to bread and butter movment and worry about them later when i grow more?

Worry about them later when you get stronger for now – effort will take you a long long way

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[Kuba]

As long as it isn’t freezing temp you’ll be completely fine, you might just want to warm up the oil before tou shoot it – when you load up the barrel put it under your armpit

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[Kuba]

Good morning solid start to the day, steps & cardio done: both are feeling less painful now so I’m actually pretty happy with it.

275 solidified now, it certainly looks a better 275 than it was few weeks ago. Will see how todays food feels and we can push on from here.

Push today so looking forward to trashing the smith..

Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.