[Kuba]

Hi kuba how do you approach to a top set, how many warm up set do you do and in what reps range? Do you do a set with 1 rep in reserve before the top set??

As many warm ups as I need really top first set I alwyas take my time then once I’m warm it May be one or none. First set it’s around 4/5

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]

Diet update 29/12/19

Training day diet push & pull

M1
1 whole egg 3 egg whites
40 g whey isolate
120g cream of rice
100g berries

60p
95c
5f

M2 post post
200g chicken
120g rice
1 caramel rice cake

40p
110c

M3 pre
Extra salt here
160g fillet steak
110g rice
20g mps max
250g fruit
1 rice Krispy square

40p
130c

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

C 40
P 40
F 0

M5 post
Extra salt here
75g whey isolate
200g rice based cereal

60p
160c

M6
200g lean beef 10g mps + join in
300g potatoes 2 bagel thin

40p
100 c
8f

M7
200g steak or chicken
Full pack of rice flavoured

P 40p
C 70c
F 8

M7
75g whey iso
30g almond butter

P 60
C 0
F 20

P
410
C
715
F
41

Leg day food

Training day diet push & pull

M1
1 whole egg 3 egg whites
40 g whey isolate
120g cream of rice
100g berries
1 crumpet

60p
115c
5f

M2 post post
200g chicken
120g rice
2 caramel rice cake

40p
120c

M3 pre
Extra salt here
160g fillet steak
110g rice
20g mps max
250g fruit
1 rice Krispy square

40p
130c

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

C 40
P 50
F 0

M5 post
Extra salt here
75g whey isolate
200g rice based cereal or 160g carb powder
1 rice Krispy square

60p
180c

M6
200g lean beef 10g mps + join in
300g potatoes 2 bagel thin

40p
100 c
8f

M7
200g steak or chicken
Full pack of rice

P 40
C 70
F 8

M7
75g whey iso
30g almond butter

P 60
C 0
F 20

P
410
C
765
F
41

Rest day

Rest day diet

M1
5 turkey bacon
4 whole eggs
2 slices white toast
P 62
C 40
F 20

M2
300g salmon
p 60
F 20
0c

M3
300g beef

60 p
0c
15f

M4
75g whey
70g oats 70g rice flakes
250g fruit

60p
120g

M5

200g white meat or fish
100g rice
200g fruit
1 bagel thin
Or Costco sushi platter ( same macro as above it’s rice based player no fancy rolls )

40p
120g

M7
200g wild salmon 30g whey iso 150g fat free yoghurt 150g fruit Half pack of garlic rice

70p
20f
40c

P
350
C
320
f
75

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]

Get back on track, hit a mini cut then push back up once your in reasonable shape bud simple as that

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 buddy I actually have cyclic dextrin intra and post at the moment it sits fine no bloat and no discomfort or bad digestion. I very much think no cardio should be done without a feed post workout it will put you at risk of creating silly recovery demands you can’t meet

Also totally agree with Corinne cardio around workout perimeter is a no go

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]

So little more changes to current plan with Jordan

Extra 30g carbs added again on training day to m7 tomorrow I will send over a full update of current plan diet and drugs ( drugs haven’t changed for a long long while no need tbh)

Cracking leg session today with client pierce and jimmy

Leg curl x2
Machine squat x2
Precor leg press x1
Single leg press x1
Leg ext x1
Glute bridge x1
Dumbell lying curl x2
Adductor x1
Abs x2
Calf x3

Solid session although it was hard performance on the up once again so I’m very happy

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]

Kuba in the latest pull video what was them lifting straps you was wearing the urban lifters ones? If so any good man?

Hey brother

They are Strenght shop… by far best I’ve had

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]

Solid days rest with family, have some cousins over from Poland so visit at miller and carter and some quality time with them all and my little nephew.

Very much ready for leg day now!

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]

Anytime bud

Let me know how you get on if I can help any further I will

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]

Honestly bud you can do it on a budget it’s all about prioritisation my man. Go for it and make smart choice it can be done cheap I’ve done it before when I had 0 spare money buddy

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 Andy

Sustain is perfect 0’maize content

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]

Only problem you may find is it won’t digest well if you overeat in one meal bud.

Other than that there is no issue. If you can digest it with 0 issue go for it

There won’t be no benefit although I like to have some smaller meals on rest days then have a few bigger so you have a right idea buddy

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]

Solid pull session big pbs all round!

Deadlift x2
Prime row x2
Dy row S/A x2
Assisted pull up x2
Nautilous s/a pul down x1
Reverse pec x3
Cable curl x3
Dumbell single arm curl x1
Stretch.

Everything is moving in right direction for sure.

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 kuba do you not use omega 3 fats when you use lantus insulin? or should you only avoid animal fats in this period of time?

Makes 0 difference no reason to avoid fats tbh

It’s a myth mixing pro fat and carb with slin will make you fat buddy

Overeating will but mixing them won’t make 0 difference bud

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

Stability and position is key

I use vibrams to barefoot so I can kind of spread my foot across pad in a position I find comfiest.

Before I initiate movement I maintain proper position and posture then turn my knees out slightly in same direction as my toes.

Full range of motion in YOUR comfy position is key.

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]

Back to business as usual!

Great session ticked off felt strong and dumbells are coming back up well.

Today’s session went as follows.

Low inc dumbell x2
HS inc press x2
Dip x2
Inc fly x2
Cable fly x1
Seated cuffed lateral x3
S/a front raise x2
Prime attachments push down x3
M/a S/a push down.

PBS across board training is getting real fun but also challenging with progression right now.

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