[Kuba]

I take 1 cap with every single meal year round, I will bring it up when food gets higher

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[Kuba]

Offseason cardio is always best Short and intense, ideally away from training my man 🙂

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[Kuba]

Increase fats instantly of the back of a diet and keep them set , then look to increase mostly from carbs until food volume is an issue ( won’t be if you manage it well ) then potentially look at extra fat for more cals if you hit a sticky point and you aren’t fat

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[Kuba]

Pull day 254.5 this morning, feeling fuller and rounder condition is great midsection feels tight this morning

Sleep is great, appetite has picked up again so all is firing exactly as it should.

Feeling very good overall

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[Kuba]

I like it to manage Estro without adding extra ai, it’s not something you need to run year round but can have benefit especially in a diet phase I think it’s very different to how mast / primo works in terms of dht and effect on SHBG & sex drive etc

It does have an impact on visuals too as you add more

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[Kuba]

Rest day 253.6, epic night of sleep feeling awesome! Just need to make sure now this momentum stays. Recovery so great and so is life so just need to stay in this grove now.

Busy day today as shot some content, reviewed my blood work with Dave and did bloods too. I always share it on YouTube full transparency for all to see and for you all to see how effective TBJP SUPPS are.

Early night again back in for pull tomorrow, leg recovery seems to be bang on so may give UL a run when I’m back from Dubai, we fly on Monday as we have an appointment so sing papers for our house

Nick questions not related to my log please ask in my Q&A – your overthinking it a little, take your digest pharm before or with meal doesn’t matter, I take it 5x per day when food is high.

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[Kuba]

Max 2 rotations for me, 3 imo is too much and you lose some adaptations neurologically with lifts

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[Kuba]

0 issue with that sort of BG that isn’t low not even close, SLU will improve your insulin sensitivity if your a builder and you are using it on top your body will be burning through food, if you are dropping a lot

Of bodyweight fast you may be just not eating enough. In a prep I get hypo

Very often even from smelling food at times it’s normal as you get leaner

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[Kuba]

253 holding , let’s see where we land by end of the week

Recovery is handing in there week 10 without a deload, training is flying so key for me is protecting it

Excellent few days of training

Legs today hit pretty much all time PR WORK across all lifts so I’m pleased

Knees are feeling decent but I do think there is scope to bump test

Blood work tomorrow let’s see

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[Kuba]

Eat to your needs and goals

If your cycle is high it will increase your metabolism – 300 test won’t

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[Kuba]

253.6

Pull was excellent I trained at EP jungle so I was able to stick to my usual session while my row is getting fixed

Did an additional set of pull down

Push today usual session may add a set of row

Current diet below

Diet
All weights are raw uncooked

M1 –
125g venison
3 whole eggs
50g mushrooms 30g peppers
25g kimchi 10g spinach
125g rice
125g blueberry

M2
200g turkey or chicken
125g rice
100g pineapple
50g spinach 50g mushroom 50g peppers

M3 pre
40g whey isolate
150g cream of rice
100g pineapple
30g raisins / dates

Intra
20g mps max
50g performance fuel
200 ml coconut water

M4 post
250g cod
50g spinach
160g rice
10g dates
125g blueberry

M5
100g wild salmon
150g prawns
80g rice
50g spinach 50g mushroom 50g peppers
30g kimchi 50 pineapple

M6
50g whey isolate
70g cream of rice
25g almond butter
200g sweet potatoes
150g mix berry ( strawberry / blueberry ) mix of apple
Egg white 50g
Pumpkin puree 75g

10g omega daily

Rest day

M1
Buckwheat 85g
Blueberry 100g
egg white 350g
Egg 1 whole
Sweet potatoes 200g
Whey isolate 10g or vegan whey

M2
50g iso
100g cor
100g strawberry
100g blueberry
20g 100% dark choc

M3
200g turkey
80g rice
50g pineapple 50g spinach
50g mushroom 50g peppers

M4
200g Turkey
80g rice
50g pineapple
50g spinach 50g mushroom 50g peppers

M5
100g Wild salmon
200g prawn
80g rice
50g pineapple
50g spinach 25g mushroom 25g peppers 25g spinach

M6
50g whey isolate
70g cream of rice
30g almond butter
200g sweet potatoes
150g mix berry ( strawberry / blueberry ) or mix of apple
Egg white 50g
Pumpkin puree 75g

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[Kuba]

253.6 this morning, the look is pretty good certainly rounder and stronger

Still recovering well just need to
Keep on top of recovery

Will update full session & diet tomorrow

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[Kuba]

Thx, I might be stupid but what’s keta ?

Keta wild salmon

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[Kuba]

Hi Kuba! For a neophyte who needs more volume at the beginning of his career to how many sets per muscle advice to stay per week?

With which movements would you set a full-body on 3 days a week? Could you write a basic layout like you did in the past on other splits on your YT channel?

Thank you 🙏🏼

4-8 working sets per muscle group per week

Full body I would go with

2 delt

2 chest

2 back

2 quad

2 ham

2 bicep

2 tricep

Then rotate which bod part you want to prioritise and start with it

[/quote]

thanks Kuba[/quote]
Anytime let me know how you get on

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[Kuba]

I take mine 60/90 mins pre bed it works perfect this way

I take 2 caps unwind 3 pm with MPs max and magnesium – 4 dream sleep 6:30

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