[Kuba]

Hey guys

Push session at the new ultra in leeds, was pretty decent.

Kept my session pretty much the same with some like for like shifts with movements.

Session was

Flat original dy hammer press
High inc smith
Dip
Cable fly
Seated lateral
Push down
Over head ext

2 sets easy peasy!

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[Kuba]

Protein stays the same, if anything it will reduce if you track trace protein but direct protein from animal sources will be constant it doesn’t change unless you get bigger then imo needs to be a little higher in some instances

70 kg lean guy vs 100 kg will have diff pro needs

I prefer to keep fats at lower side 15-20% max total calorie intake – higher fat I always see much more bf come on

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[Kuba]

Hey Kuba hope you’re good. Just watched your video on deloads. How do you structure your diet on the 3-6 days you don’t train. Do you just eat your non training day calories on those days?

Yes I eat my normal NTd diet

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[Kuba]

I keep protein the same then reduce the carbs fats do not need to go higher

Do you have any pictures you can post so we can help based of that diet set up I would be inclined to lowering your fat intake and bumping up both pro / carb both days

My sessions have a very high demand for calories so I need a lot more on td vs rest

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[Kuba]

24 weeks yes but not at your peak doses

Holding phase drugs are dictated by your development, I don’t lose any Strength or weight in a health phase if anything I gain some. I don’t think anyone should see a drop in Strength. You just see smaller jumps in progress. Calories stay in maintenance / small surplus

Diet off cycle for some of that time then transition into it during

Cycle duration set is not at peak blast, cycle starts low initially so total across that period is less

Ok thanks. I normally notice a 1-2 rep and 1-2kg drop with a slight change in bodycomp on TRT, worth while adding in some primo on a 1:1 or keeping test levels slightly higher to offset that change? [/quote]

That’s a decision you have to ask your self if it is worth it or not as that is a decision that’s based of goal / risk vs reward ratio [/quote]

Yeah maybe I’ll stick to the trt only then as my doc checks my bloods at that point anyway! 5-10% loss is not a massive issue for me [/quote]
Not at all bud and try to fight to keep that strength there as much as possible, bringing volume down may help too

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[Kuba]

24 weeks yes but not at your peak doses

Holding phase drugs are dictated by your development, I don’t lose any Strength or weight in a health phase if anything I gain some. I don’t think anyone should see a drop in Strength. You just see smaller jumps in progress. Calories stay in maintenance / small surplus

Diet off cycle for some of that time then transition into it during

Cycle duration set is not at peak blast, cycle starts low initially so total across that period is less

Ok thanks. I normally notice a 1-2 rep and 1-2kg drop with a slight change in bodycomp on TRT, worth while adding in some primo on a 1:1 or keeping test levels slightly higher to offset that change? [/quote]
That’s a decision you have to ask your self if it is worth it or not as that is a decision that’s based of goal / risk vs reward ratio

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[Kuba]

24 weeks yes but not at your peak doses

Holding phase drugs are dictated by your development, I don’t lose any Strength or weight in a health phase if anything I gain some. I don’t think anyone should see a drop in Strength. You just see smaller jumps in progress. Calories stay in maintenance / small surplus

Diet off cycle for some of that time then transition into it during

Cycle duration set is not at peak blast, cycle starts low initially so total across that period is less

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[Kuba]

No issues at all bud, what I actually do is keep a high dose of omega pharma & v year around am and pm during a fat loss phase fats come down low low and rhen during a gaining phase I like lower side around 0.5 g per kg of weight

At my current body weight (78kg), 0.5 per kg would put me at around 39g of fat, is this all good or should I bring it up a bit more do you think? [/quote]
Sounds good to me, bring it up when you carry more muscle

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[Kuba]

Push up
24 weeks
Hold 6 weeks ( health phase )
Diet 6-10 weeks ( 10 if your soft )
Push up again

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[Kuba]

No issues at all bud, what I actually do is keep a high dose of omega pharma & v year around am and pm during a fat loss phase fats come down low low and rhen during a gaining phase I like lower side around 0.5 g per kg of weight

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[Kuba]

Hey Kuba, just read about the holding phase you are planning after your push up.

My question is would you suggest this phase after 25-30 week push up even for a natural athlete or should I just enter a cut phase, get done with it asap and go straight back to pushing up? No show planned for now, just a goal of putting on as much mass as possible.

Natural athletes may need longer phases just holding weight and Strenght, so it works a lot differently. Pushing up to then diet straight away you are just asking to lose muscle tissue

Stay in a productive spot as long as possible hold then diet once new baseline has been achieved [/quote]

Thanks a lot Kuba. How long would a holding phase like that last for a natural athlete? [/quote]
Until we have reached a new baseline and some sort of homeostasis is in place

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[Kuba]

Hamstring dominant leg day was epic, session felt perfect and it felt good to hip hinge again with no issue – dumbbell fits perfectly for now as it allows me to get in a better position as oppose to barbell being fixed so that stays

Adductor x2
Hanging leg raise x1
Seated ham curl x2
RDL x1
Lying ham curl x2
Banded pendulum x1
SL Leg press x1
Atlantis seated calf x2

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[Kuba]

Very good two sessions in the books, slightly less volume so not feeling sore or battered before we get ground running

Pull

Single arm cable pull down x1

Prime upper back row x1

Prime single arm lat row x1

Upper back pull down x2

Cross body pull over x1

Reverse pec x2

Single arm high cable curl x2

Single arm prime curl x2

Good morning Kuba – does it has an specific point, why you switch between lat & upper back work during your back part? Wouldn’t it be “more beneficial” If you kill the lat first and then go to the upper work?

Looking forward to your thoughts ☺️🙏

[/quote]
No it wouldn’t if it did that’s exactly what I would do, i prioritise exercise selection based of needs and resistance profile to get most out of each movement

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[Kuba]

Love reading your log as always. Especially the diet updates. I am curious about your reasoning behind using both Sustain and Performance Fuel intra workout. Any specific reasoning behind this I would love to know. 🙂 Cheers

Hey bud performance fuel is pure cyclic dextrin so I prefer to mix both when using higher amounts in place

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[Kuba]

I was dropping 700-1000 grams a week. The last two days I dropped 1 kg.

That is a sensible rate of loss

If your weight drops faster increase your food.

If it doesn’t you are good, base this of how your body responds after first week at work then see.

Start measuring your steps correctly so you know exactly what you are doing not just arounds

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