[Kuba]

Leg day yesterday was decent! I was a touch fatigued going into it and legs were actually slightly under recovered. The pendulum was painful and I actually did block pull.

The pull still felt horrible so I will see if I leave it on or not. At this weight I don’t feel like I am getting anything from it at all.

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[Kuba]

Sounds like it’s time to diet, get lean enough & you will be hungry enough 🙂

Then once you do, accept it’s ok to be hungry and aim to take your calories up super slowly so you can keep your appetite across most of your gaining phase

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[Kuba]

We don’t have any in British gyms we just crack on. Ventilation is last thing I would look at when picking a gym.

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[Kuba]

Your volume tolerance is dictated by your size, intensity & strength. If your volume is too low you’ll feel super fresh and likely see huge jumps in Strength, recovery dictates this.

Bicep & all isolation work that isn’t very demanding most will be Able to handle 2/3 sets per exercise ( 4-6 sets per session )

It’s compound movements that really will need addressing and reducing. The big lifts is where the limitations mostly happen and volume gets reduced

Ofcourse all of this is dictated by how hard you really train

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[Kuba]

What are you basing this off that you need something to control your oestrogen on such little doses of test, higher estro is beneficial not just for health reasons but also growth.

Personally I would only ever use ai if there was an instance where we had to get high oestrogen under control due to side effects we saw, if you are not seeing side effects there is no reason to use ai

Aromasin is milder and you do not get estro rebound of it like you do with arimidex and letro, all ai will affect your blood lipids negatively.

It makes no sense taking up your test dose to then use ai to counter act any sides you may get at all. Especially if you are using trt.

Pushing it up way you are wanting its pretty much running a cycle

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[Kuba]

Can we get some more information please.

Your Test level was 200 pre TRT.

did you have any high e2 sides?

What is your current body fat levels like as the higher these are the more we will aromatise and see an increase in E2.

what is the TRt dose and protocol.

I would not touch the metro again – Terrible advise this is from the doc IMO.

Agree with hilly

Letro is the worst, I bet your estro is literally non existent off the back of that.

You shouldn’t need ANY ai using trt

If you need ai your dose is too high – proviron is also a much better option

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[Kuba]

Okay I googled it. In case you’re talking about hypoglycemia:

I start my training at 6am. I get up at 5:30am and have a shake consisting of 25g cyclic dextrin, 45g whey isolate and salt. During training I drink ~1.7 litres water with 25g cyclic dextrin, 25g EAA, 5g creatine, salt and 200ml coconut water.

Add 20 g almond butter to your morning shake with salt and cyclic dextrin

It could potentially be a hypo if you are lean and train hard enough.

Adding some fats will slow down the absorption for sure and keep you a touch fuller with sustainable energy

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[Kuba]

This is probably the least complimentary photo. Coming off a weekend of cheat meal(s). No pump, after a full day of eating.
Goal: become ‘off season’ bodybuilder size. 15% BF

Here bud you are about 27/8 % bf

You need around 35 lbs off to get below 15% from this point here bud realistically

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[Kuba]

Hi kuba ,hope you are well

I have a question and I think you are the best person that can answer this fully what are the best criteria for a coach to assess his clients week by week ? What do you looking for ? Except than pictures and calories are you measure for example arm size , or waist size or other things ?

Thanks

Pictures first and foremost so checking visuals

Sleep
Weight
Biofeedback
Health metrics
Feedback on training
Energy levels
Mood
Motivation

Some metrics but not all that we track.

I track and asses everything &
I pretty much have clients cover all bases when it comes to relaying relevant feedback weekly.

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[Kuba]

Rest day from me guys, usual drill.

Cardio followed by rnr deep tissue therapy
Big day of work so cracked on and made sure all was completed on time.

Key right now is nailing every day, all days are literally the same like Groundhog Day.

Weight is creeping back up nicely so happy days.

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[Kuba]

Update from me guys, immense couple of days of training- energy is back on top and fitness is starting to show now I have adapted a little from cardio.

Things will certainly continue to move up from here.

Session:

Leg raise x1
Single arm pull down x2
Prime Upper back row x2
Prime single arm lat row x2
Upper back pull down x2
Single arm pullover x2
Reverse pec dec x3
High in cable curl x2
Prime bicep curl x2

Progress across board, back is ruined.

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[Kuba]

Hi Kuba,

When I got my blood work done back in January I noticed my estrogen was up a little over 20 points than it had been in the past. Since starting trt (150mg per week) I had been around 50-51pg/ML. This last blood work was after my first competition, now it’s at about 73pg/ML. I was running up to 400mg primo at one point during prep, do you think the removal of the primo has caused a permanent elevation in my estrogen, or is there no correlation there? I saw there’s a new estro control product from TBJP, is that something I should consider using? I have noticed I’ve been feeling pretty tired just overall the last few months, I know some people can say that can be a byproduct of too high of estrogen but I’m not sure. Thanks for your help!

Hey bud higher estro isn’t an issue at all, now primo wouldn’t lead to permanent elevation of estrogen if anything it would come back in healthy range.

Have you added more body fat over this time ? When body fat is higher we convert more estrogen. This could be a huge factor with it.

Estro control is a tremendous product as a prophylactic especially on trt for sure [/quote]

Thanks for the response, so while I have added some body fat back on, my body composition is a lot better than it was the last time I was at this weight. My last InBody scan came back at around 11% compared to last year I was at 14-15% at this weight. If that estrogen level isn’t concerning I won’t trip too hard, just trying to understand my body and if I can correlate certain things I’ve been dealing with. Thanks again![/quote]

So the way I actually go with estro I literally go of feel, if you are not noticing sides I like estro higher 99% of the time, so much benefits from it with health & performance bud

Run it high no probs if you notice sides – use estro control to reign it in [/quote]

Do you typically associate constant tiredness with high estrogen? Wasn’t sure if that was bro science or an actual fact. I work as a coach so my hours are pretty long, but i find myself needing more naps/caffeine than I have in the past, especially with the amount of calories I’m on at the moment. Thanks again for your help![/quote]
I don’t bud, I actually get more tired and wrecked when my estrogen is low.

As your calories get higher and bodyweight gets heavier this in its self brings a degree of fatigue.

Staying fitter helps

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[Kuba]

Decent push session at this point we really fight for every rep / Lb of weight we add to the bar. This is where most people change programming when they see lift progressions slow down, they are supposed to really haha you aren’t meant to see huge jumps constantly so that is where you have to stay patient!

I felt much much better today, far more energy and less sluggish with more food in plan. This is from cardio daily in now for over a week so happy days.

7 weeks left pushing up before we go into
Maintenance:

Let’s go!

Hit 6 plates & 15 x5 on the incline Atlantis today by far my all time best! Looking forward to driving it up to 7 plates

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[Kuba]

Hi Kuba,

When I got my blood work done back in January I noticed my estrogen was up a little over 20 points than it had been in the past. Since starting trt (150mg per week) I had been around 50-51pg/ML. This last blood work was after my first competition, now it’s at about 73pg/ML. I was running up to 400mg primo at one point during prep, do you think the removal of the primo has caused a permanent elevation in my estrogen, or is there no correlation there? I saw there’s a new estro control product from TBJP, is that something I should consider using? I have noticed I’ve been feeling pretty tired just overall the last few months, I know some people can say that can be a byproduct of too high of estrogen but I’m not sure. Thanks for your help!

Hey bud higher estro isn’t an issue at all, now primo wouldn’t lead to permanent elevation of estrogen if anything it would come back in healthy range.

Have you added more body fat over this time ? When body fat is higher we convert more estrogen. This could be a huge factor with it.

Estro control is a tremendous product as a prophylactic especially on trt for sure [/quote]

Thanks for the response, so while I have added some body fat back on, my body composition is a lot better than it was the last time I was at this weight. My last InBody scan came back at around 11% compared to last year I was at 14-15% at this weight. If that estrogen level isn’t concerning I won’t trip too hard, just trying to understand my body and if I can correlate certain things I’ve been dealing with. Thanks again![/quote]
So the way I actually go with estro I literally go of feel, if you are not noticing sides I like estro higher 99% of the time, so much benefits from it with health & performance bud

Run it high no probs if you notice sides – use estro control to reign it in

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[Kuba]

Take 4 days total rest just hit 8000 steps keep to training day food for those 4 days

If you are fatigued you will likely see a good drop in weight ( water and inflammation ) from doing so.

Then get back to work after that, eventually you’ll likely need to bring calories down I would personally pull 15 g fats from both days next time you pull cals down

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