[Kuba]

Solid days rest, Two treatments today

Chiropractor first then physio right after. Staying on top of all my treatments this year keeping me pretty fresh.

Finished the evening with a night at theatre watching the bodyguard… it was unreal

In with jay tomorrow filming episode 1 of rookie season for my YouTube

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[Kuba]

Diet update 15/12/19

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

Hi Kuba! Is it strategic things no carbs meal 2/3! Or a yummy choice…:) Salmon and beef deserving total attention ahhhh I understand!
Keep carbs close to bed time or … something else?
Curious! Cheers! X[/quote]
Hey! If you look back few pages my rest days I tend to have 0 carb in at least 2 or more meals.

It’s my preferred method to keep my appetite up and have a break from constant carb pounding.

Sometimes I have more carbs in M5 and do m6 carb free too like I will tonight.

It’s just my preference and my method for rest days it has been this way for a long while now too

Although now my calories are getting higher on rest days too it’s now come time to add some carbs in some of the meals to keep stomach tight and happy so my meals are never too big sort of speak.

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[Kuba]

Can you send me some pictures and your current set up ? Ie diet and expenditure once I see it all I can tell you what is best approach from
Here on

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[Kuba]

It’s great man although you have to take calories into consideration so opt for leaner meats in prep then offseason keep it varied and eat whatever you can that first your caloric intake

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[Kuba]

Solid session in books again

I felt so full I could have burst today!

So session went

Sldl deadlift x2
Prime row x2
Dy row s/a x2
Assisted pull up x2
S/a nautilous pull down x1
Reverse pec x3
Shrug m/a x2
Prime curl x2
Cable curl x2
Stretch

Solid session feel like everything is going great and we are ducking GROWING

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[Kuba]

Diet update 15/12/19

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
300g steak
50g pasta
50g pasta sauce

P 60
C 40
F 8

M7
75g whey iso
30g almond butter

P 60
C 0
F 20

P
410
C
685
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
300g steak
50g pasta
50g pasta sauce

P 60
C 40
F 8

M7
75g whey iso
30g almond butter

P 60
C 0
F 20

P
410
C
735
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

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[Kuba]

Lovely evening with the team socialising and catching up.

It was so good to see everyone and it was my first time visiting Cheltenham which is literally stunning

Booked a nice hotel with now my fiancé @megansylvester which looked great however the air con didn’t work so I had literally the worst nights sleep ever woke up shattered and flat….

Still the daily routine remains the same

Morning walk food and train push

Surprisingly I managed to perform ok so I was semi happy!

Push session chest dominant went as follows

Low in dumbell press x2
Chest press x2
Smith press x2
Inc dumbell fly x2
Crossover x1
Seated lateral x3
S/a front raise x2
Rope push down x3
Stretch

Managed to hit the widest 70s ever for some reps so happy either way.

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[Kuba]

It does feel much better as it can put you in a much better alignment to squat depending on your bodytype and structure so please note IT DOES NOT WORK FOR EVERYONE.

Personally it puts me in a perfect position in a hack taking pressure of my knees totally.

Best thing to do is try for your self then decide my man, benefit is literally a better alignment if you are bodytype for that sir

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[Kuba]

Solid days rest

Usual routine and such a busy day getting all things sorted before we leave to Cheltenham for tbjp Christmas do

So much fun and great to see everyone together

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[Kuba]

Very lean for offseason so keep going. People who are scared to push their bodyweight and in essence get fluffy… stay small

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[Kuba]

Jasmine is the stickiest… for me it digests best too as I probably enjoy it the most so it works well

Really don’t think you need gluten free rice tho I think who ever told you this are a little
Behind on things. Rice is 1000% gluten free

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[Kuba]

Dips
Close grip press
Push down

Narrow grip dumbells not ideal imo

Use close grip bench on Smith ideal if solo

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[Kuba]

Jp Haylcon x6 tabs post legs is essential for me or i am totally trashed.

So hit that then really wind down once you get home have a bath and relax totally it will help a ton.

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[Kuba]

If your body part is lagging and you find the lift that will improve them boring…. you need to really look past it and hit it regardless this is where discipline kicks in.

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[Kuba]

Rice doesn’t contain gluten. Jasmine rice is good to go.

Also cream of rice or ground rice is good for post workout

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