[Kuba]

Rest day 272 posing ticked off with little less sleep was little reset less but all good energy not affected

Usual morning routine done,

28 weeks out potentially. Work to do

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[Kuba]

Welcome to the real world

That’s unfortunately part of parcel for some, including my self.

I am hungry hungry 90% of the year, that’s the reality of staying in reasonable shape.

Drive to eat and real hunger is not the same, my question is would you eat a bowl of broccoli or not ?

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[Kuba]

What’s your bodyweight ? Are you taking any PEDs ?

How does your diet look ?

How’s your sleep[/quote]

Hello, thank you for your response and sorry that I didn’t know I had to mention these details.

My body weight last week average is 80.85.
No, I’m not taking PEDs.

Diet looks like this on training days:

MEAL 1
Whey Protein – 45
Oats (dry weight) – 100
Frozen Mixed Berries – 50
Dark Chocolate (85%) – 20
Banana – 100

MEAL 2
Chicken Breast (raw) – 160
Jasmine Rice (dry weight) – 120
Vegetables – 100
Pineapple – 100
Olive Oil – 10

MEAL 3
Lean Beef Mince (raw) – 170
Jasmine Rice (dry weight) – 120
Banana – 100
Olive Oil – 10

MEAL 4 (Pre-Workout)
Whey Protein – 45
Cream of Rice – 120
Banana – 100
Peanut Butter – 25
Honey – 20

MEAL 5 (Post-Workout)
Chicken Breast (raw) – 160
Jasmine Rice (dry weight) – 140
Pineapple – 100
Peanut Butter – 20
Dates – 20

On rest days:

MEAL 1
Oats (dry weight) – 100
Whey Protein – 45
Frozen Mixed Berries – 100
Peanut Butter – 20
Banana – 100

MEAL 2
Chicken Breast (raw) – 175
Jasmine Rice (dry weight) – 120
Vegetables – 75
Olive Oil – 10
Dates – 10

MEAL 3
Chicken Breast (raw) – 175
Jasmine Rice (dry weight) – 120
Vegetables – 75
Olive Oil – 10
Dates – 10

MEAL 4
Chicken Breast (raw) – 175
Jasmine Rice (dry weight) – 120
Vegetables – 75
Olive Oil – 10
Dates – 10

MEAL 5
Lean Beef Mince (raw) – 150
White Potato (raw weight) – 300
Whole Eggs (60g per egg) – 180
Vegetables – 75

Training days (5/week):
Calories/day: 4181
Protein: 260g
Fat: 77g
Carbs: 612g

Non-training days (2/week):
Calories/day: 3593
Protein: 266g
Fat: 81g
Carbs: 450g

Sleep is ok, around 8/10, but I’m not sure if I’m rating it correctly.
Last week average sleep was 8.30.

Could you please explain what might be wrong or what you think could be the cause?

Thank you very much!

[/quote]
I’d get blood work and seek medical advice here buddy

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[Kuba]

271.4 rest

Taking 2 days rest, will take 2 days back to back every 2/3 weeks to keep me fresh

I don’t really want to but I know it’s the right call to make.

Had tissue work last night lost legs so today has been a busy one with client work and consults.

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[Kuba]

My question would be why ?

I have 100% changes my stance a little in fast insulin, I don’t see it providing much value

Works great initially to drive more water & fullness then sensitivity diminishes and you need more and more.

I personally don’t see much use for fast especially Pwo doesn’t make sense your uptake is already heightened from training

Long covers you perfectly

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[Kuba]

Remove it 4/5 weeks out to be safe, speakin to 99% of pros who used it including Olympians I’m shocked anyone is still considering it in prep.

I just wouldn’t risk it.

Post show if it’s going to stop you binging sure

In prep as a pro, why risk your gut blowing and fucking your prep. Doesn’t make sense.

It’s a wonderful drug but away from show day, 5:6 weeks out is latest I’d pull it out

Thanks Kuba, nothing better than your former coach to help me out! x[/quote]
Always happy to help

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[Kuba]

271.4 lower

All time lifts, slowly climbing up to 8’pps on charged, I know gymdan is doing 8 currently and he normally toys around with 7 on Cybex so that’s my reference

Today 7.5 x10
7.10 x 7 paused

He’s up to 8 for 6/7 I think

I will get it. Watch this fucking space

Mentally I am already locked into prep, prep habits have remained all year.

Big year ahead. First we finish this growth phase strong

5 weeks ish ahead – health phase then diet , I will get ready early with condition I am holding so I will decide once I’m
Ready and fed

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[Kuba]

Remove it 4/5 weeks out to be safe, speakin to 99% of pros who used it including Olympians I’m shocked anyone is still considering it in prep.

I just wouldn’t risk it.

Post show if it’s going to stop you binging sure

In prep as a pro, why risk your gut blowing and fucking your prep. Doesn’t make sense.

It’s a wonderful drug but away from show day, 5:6 weeks out is latest I’d pull it out

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[Kuba]

Hello sir, this is my first post here.

I would like your opinion about blood pressure and how to keep it at a healthy level. I am 17 years old and my blood pressure is high: 150/80 mmHg. The lower number, 80, is the one measured when the heart is resting, not pumping blood.

During the day, I consume about 10 g of salt and drink 5 liters of water. I am moderately active, walking around 12,000 steps per day

What’s your bodyweight ? Are you taking any PEDs ?

How does your diet look ?

How’s your sleep

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[Kuba]

271.2

Upper

All time lifts across the board. Very pleased, lower tomorrow then i will Likely take 2 days rest back to back, no deload needed just an extra day to create more room to keep this momentum going without my knees giving in. Something Dean suggested today so I will for sure run it as it makes sense.

6 weeks left of this push before pre prep phase. Mentally I am already in prep i was the day I stepped off stage last year

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[Kuba]

Yes around 30/45 min window is best

T3/4 taken together to mimic your natural production, that’s how all endos prescribe it, first t4 and then t3

Gh downregualtes t4

Constant dieting will see your natural thyroid take a shift, we all use some t3/4 in prep and in offseason mostly to maintain favourable metabolism, adjust doses based of blood work.

( I don’t use it to drive fat loss I use it in replacement doses to maintain metabolism not speed it up )

Healthy thyroid bounces back quickly when one isn’t binging and then over restricting, when people do that and try to come off thyroid at same time that’s what causes issues commonly

Easiest way to recover thyroid after use is higher carb intake & gaining bodyweight.

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[Kuba]

Ok it seems there was all the reason to get blamed. I see I was wrong and won’t do it again, will respect the time and energy he takes to coach me too. Apparently there is a huge difference getting shredded and getting stage ready, which I will have to also respect. Thank you guys, I needed this “tough talk”

Yes there is a huge difference, also how you get there matters.

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[Kuba]

271.8 rest – same weight holding.

Not my heaviest but it’s certainly my best,

Lower –

2 curl 2 push down
2 leg curl
2 leg ext
2 seater
2 hack
1 Rdl
2 calf

same session rinse and repeat, second set of hack hanging in there, I will be doing wall sits again to keep connective tissue stronger and likely run an ice bath today on rest when I do my sauna, don’t care what goons say about it impacting growth, if I can repeat quality sets without my leg sorness being a limiting factor I will grow more.

Happy with progress, need to keep moving now 🙂

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[Kuba]

Outline your set up and I can review it for you bud

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[Kuba]

If you was waking up feelin wired and not able to sleep that is your estrogen crushed

Not a dosage issue but more so ratios

Mast doesn’t lower e2 Eq does, this is why you feel better

Keep test and mast as is

Increase mast 100’mg test 50’mg next time you try to go up and assess response

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