[Kuba]

Rest day complete, hit my cardio this morning stairs and treadmill and steps complete.

Jesus I’m getting shredded already

Jokes aside I feel a little better today just with more activity and less food

I’ve started my 16 week pre script course with Jordan shallow, first lecture today exciting times ahead for sure

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[Kuba]

Hey brother it’s very much possible anything is if your wiling.

Personally I wouldn’t aim for pro status until you are a little more advanced

I achieved pro status when my physique wasn’t of standard this resulted in me having to have a long time off to make a step up

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[Kuba]

i wasn’t trying to intervene i was just asking questions for debate ????
thank you or answering

_________________________________________

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Extra tricep was just extra arm volume at the end of push.

We need to get his skinny arms and back bigger ????????

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[Kuba]

So digestion has took a bit today food is just getting me a little too sluggish so my session wasn’t great hence why we opted to start prep now

Legs was as is

Adductor x2
Leg extension x2
Lying dumbell curl x2
Pendulum x2 ( this nearly made me snap )
Leg press x2
Lunge x1
Leg curl s/L
Calf raise x2

Cardio tomorrow let’s get it

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[Kuba]

What’s up guys

It’s official we stsrt prep

Cardio 20 mins per day
Steps 8000
Drugs as is

Diet below
Pulled 100g carb from td and ntd was much needed

Diet update

Training day diet

M1
1 whole egg 3 egg whites
30g whey isolate JP caramel
100g cream of rice
200g berries

M2
200g chicken
100g rice
1 rice Krispy
5 g oil

M3 pre
Extra salt here
150g fillet steak
100g rice
25g raisins

Intra m4
50g mps max
70g sustain intra
10g glutamine

M5 post
Extra salt here
75g whey isolate
4 crumpets 50jam
110 g carb powder

M6
200g lean beef 10g mps + join in
150g pasta

M7
200g chicken
100g rice
100g fruit

M7
75g whey iso JP mint choc
30g almond butter

Leg day pasta 200g plus 1 crumpet with m1 and extra 10 g intra carb

Rest day

Rest day diet

M1
3 bacon medalion
6 whole eggs
2 crumpets

M2
75 g whey iso JP choc
150 oats
200 fruit

M3
200g beef
100g rice
1 Apple

M4
200g salmon
60g rice
250g fruit

M5
Potatoes 500g 15 g oil
200g Turkey

M6
75g whey iso mint choc 30g almond butter

100g carb down in both days here bud

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[Kuba]

I understand that carbs are primary sources of energy. What did you mean exact until its overkill ? What’s maximum amount of fat you would reccomend?

No more than 100/140 per day anymore wouldn’t have your digestion optimal imo

_________________________________________

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[Kuba]

Hej Kuba!
I really enjoy following your journey here.
i have question regarding NTD nutrition. i know that you and Oscar have tried just p+f on NTD and at some point introduced carbs in last meal of the day.
What’s your opinion on that approach, is reduced carbs approach on NTD going to affect strenght on traning days or ?

Hey bud

It all depends on your calorie needs

I run p+f until I require carbohydrates to match my recovery demands and calorific needs

Only do much p+f you can eat until it’s overkill

Carbohydrates are still a primary source for energy

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[Kuba]

Hey bud cut cardio to just 40 mins am

Bump calories to 2800 training day and lower accordingly to rest day bud

Re asses every 3 days bud and micro manage things from here on

Make very little changes but often don’t over do it bud

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[Kuba]

6- 12 hours MAX for me never a point of longer unless I’m hospitalised or something

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[Kuba]

You could add in another variation and use this to train EVERY OTHER DAY

It looks pretty good if you can execute these and connect with them well it’s perfect bud

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[Kuba]

Pull session ✅

Despite a very shit nights sleep we got job done

RDL x2
Prime row x2
Single arm row x2
Asssifed pull up x2
Straight arm pull down x2
Reverse pec dec x3
Shrug x2
Prime kaz handle curl x3
Cable curl x1

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[Kuba]

Another shitty night sleep resulting in me feeling dreadful today, I’m at a bodyweight I never hit before so the drag is there and daily feeling of SHIT is here but it’s part of the process it’s what I love about the game and the challenge

For the life of me I cannot get comfy at minute but I have just got a new mattress so will update on how I sleep tomorrow guys

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[Kuba]

It’s possible bud but I seriously doubt it will be of previous quality of life

I warn EVERYONE considering using peds that it will result in possible use for life that’s the shit part about it and a part that should put many off shame it doesn’t

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[Kuba]

Solid days training back in with push took pb’s all around

Cycle kicking in day by day now

Push

Prime lateral x3
Hs inc press x2
Atlantis sh press x2
Prime press x2
Dip m/c press x2
Pec dec x3 plus drop
Cuffed lateral x3
Cable skull crushers x3
Single arm push down x1

Great session

Daily steps are 7/8000 per day now and appetite has picked up some more so great news

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[Kuba]

hey kuba how many weeks you blast and cruise?

This time we hit 21 blast 7 cruise… just varies sometimes bud I wouldn’t advise blasting longer than 16-18 week

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