[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

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

[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

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

[Kuba]

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

Keta wild salmon

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

[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

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

[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

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

[Kuba]

Epic kuba!

One off the most dedicated persons i follow, 1 off meal plan only after the show haha, respect!

How is ur diet looking atm?

Il update my diet in next update

252, leaner and drier cycle doing its bit today I hit all time work on legs and 0 issues with recovery I added an extra set of
Leg curl

I have wrote up a modified upper lower I may give a crack, I’m going to send @Jordan_peters my check in and the torso / limb day I made essentially it’s delt chest back legs arms rest repeat , see what he thinks.

Absolutely loving every moment right now, today’s session was perfect still no sleeves did 10 pps on leg press for 10 then 11 for 7 never did before and stack on leg ext with all plates on for 10/9 reps setting 5/3

Progression is flying, once I cross 260 I will have surpassed anything I’ve ever come close to I predict it will happen over next 4 weeks and then we have 18 weeks to push for more

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

[Kuba]

For your arms or overall ? What’s your training split ?

Your frequency sets ground work for volume

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

[Kuba]

I have some on YouTube and you can buy through my site

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

[Kuba]

253, food bump in from yesterday

Legs were absolutely awesome, slept a little worse last night as I always do post legs but energy not affected

Busy morning of client work, sauna, tissue work and oxygen chamber for today

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

[Kuba]

Your focus should be keeping LDL low

If you want HDL up and ldl low heart care and love heart are essentials

Then only way to raise HDL further is by reducing drugs but again HDL is no issue if ldl is lower

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

[Kuba]

Hey bud

Start with IGF 1 nad & ss31

Then use SLU when metabolically you need it

Imo it works tremendously when dieting or phases of lower Anabolics, when pushing up it may have some interference with hypertrophy I have seen.

Use it in phases to improve sensitivity it’s tremendous for that

5 amino works best when leaner

Reta start on 0.5 mg if you try it

Thanks for your reply KUBA

What would be a good dose to run of IGF, NAD & SS-31

Cheers [/quote]
Ss31 2-5 mg imo

Nad 50 mg x 6 per week

Igf as Jordan recommends

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

[Kuba]

251 holding

Extra 40 carb TD
30carb NTD

Very surprised at how much food I need and how lean I am, one off plan meal since show imo is playing a huge role, I have had 0 desire to eat post show other wise I would this isn’t me being hardcore it’s just we are both very busy so we haven’t even mentioned going out to eat as we spend our time either working or trying to have down time and not being social

It’s not for everyone but it works for me and Meg and I’m glad it does I Would not have it any other way.

Training has been superb and continuous to build up legs today progress across all lifts and hit all time work on gym Lecco hack without sleeves.

It’s getitnfuckimg fun

Low inc smith slowly climbing back to 4 pps 5 weeks il be there for 6

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

[Kuba]

Nick my treadmill work is 5KHM outside walk for me to complete it on time is a little faster

Other walks in day are steady and slow unless doing treadmill then it’s just 5KHM

I don’t count how many miles it is I have same route I just walk on and if I walk hard it takes that time

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

[Kuba]

Hey bud

Start with IGF 1 nad & ss31

Then use SLU when metabolically you need it

Imo it works tremendously when dieting or phases of lower Anabolics, when pushing up it may have some interference with hypertrophy I have seen.

Use it in phases to improve sensitivity it’s tremendous for that

5 amino works best when leaner

Reta start on 0.5 mg if you try it

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

[Kuba]

Start lower and then go up,

Start with 14 sets total if you are doing 2 on 1 off then see how you recover

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