[Kuba]

Today’s session was pretty much a write off, poor sleep busy schedule today and driving really made the difference felt flat and weak. Still got it done but the fire wasn’t there.

Forget about today totally can only sulk so much so we move on and make sure tomorrow is on point.

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[Kuba]

Check in day with Jordan, pics look ok no weight increase after last increase of food so we add more in today.

23/10/19 update

Diet update

Training day diet

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

60p
95c
5f

M2 post post
200g chicken
100g rice

40p
80c

M3 pre
Extra salt here
200g turkey
100g rice
10g mps max
250g fruit

40p
110C

Intra m4
50g mps max
30g sustain intra
10g glutamine

C 20
P 30
F 0

M5 post
Extra salt here
75g whey isolate
170g rice based cereal

60p
150c

M6
200g lean beef 10g mps + join in
300g potatoes 1 bagel thin

40p
85c
8f

M7
250g steak
P 50
C 0
F 8

M7
75g whey iso
20g almond butter

P 60
C 0
F 10

Totals

380p
540c
31f

Rest day

Rest day diet

M1
300g chicken
5g oil
P 60
C 0
F 5

M2
300g beef
p 60
F 15
0c

M3
100g Turkey
200g beef

60 p
0c
10 f

M4
75g whey
130g oats
250g fruit

60p
105c

M5

200g white meat or fish
100g rice
200g fruit
1 bagel thin
40p
120g

M7
200g wild salmon 30g whey iso 150g fat free yoghurt 100g fruit
70p
20f
10c

Totals
P 350
C 235
F 50

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[Kuba]

Don’t go off DOMS for a judgment of effective workouts

If your still putting enough tension on trained muscle it will grow.

Doms is a by product but not something you should go off at all

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[Kuba]

Ultra flex Leeds is best in Leeds buddy

Or ultra flex normanton you wont find better

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[Kuba]

Forget about it and start tomorrow as another day just make sure you adress whatever caused the day to be off and make sure it doesn’t happen again… that’s my approach man

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[Kuba]

Depend on your goal man!

If it helps you then get after it buddy just stick to very low volume if your going to gym daily

I totally get you man but you also will get to a point when your mentally better when you have to think of bigger picture and what you will benefit more from

Training daily just won’t yield best results unfortunately

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[Kuba]

HITT. Is the one for you buddy.

Do your fasted cardio in morning but then add in hitt post workout along side to improve cardio

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[Kuba]

Won’t lose muscle *

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[Kuba]

As long as your getting stronger you won’t lose bodyfat

To me having to drop calories so low in prep just means a poorly executed offseason and you haven’t really built your food back up enough too.

Don’t worry about losing muscle providing your training and recovery is on point

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[Kuba]

Turkish grill
Steak and chips ( miller and carter

Both my go to in offseason for social occasions

I don’t eat junk food it serves no purpose to my goal, health wise or bodybuilding…

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[Kuba]

Ryan has given some great tips that really do help as I use them all my self

Personally I also think your eating something that isn’t quite digesting right so it’s just a case of eliminating whatever is causing the issue

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[Kuba]

Hello @corinne
Meal 1: 50 oats 30 whey 10 dark choc
Meal 2&3: 125 g rice 100g chicken thigh
Meal 4: 150g greek yog 20g whey 10g nut butter
Meal 5:pwo 50g coco pops 30g whey
Its around 1600 calories actually when entering in to myfitness pal
Im not strict no as i find i get really hungry, which is why im curious if my calories are too low whichdoes cause me to binge sometimes. ????
I was on 1 25mg tab a day which i have now stopped completely as i want to be off it
Thank you

How is your weight loss going on this macro set up ?

If your binging out of control you are not in a good position to be going into any phase of dieting.

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[Kuba]

There’s so much variables

We can’t really tell you how much you need as we don’t know your output or your training or daily routine.

So I will advise trail and error basis

Set up your calories at say 2200 for example
See what happens to your weight and adjust from there to get you in a deficit.

Add in daily cardio and step count also to ensure your output is up there so you can still eat a decent amount of calories and be in a deficit.

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[Kuba]

Pull session today

Chest supported tbar x2
Deficit deadlift x3
DY row x2
Prime attachment pull down x2
Atlantis single arm lat row x2
Rear delt pull x3
Machine shrug x2
Preacher cable curl x3

The session felt great

I fixed my position and form on deadlifts so now we will build up with this.

Very happy with current look bodyweight is on the up and body composition is improving almost daily.

Hope everyone is killing it

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[Kuba]

Solid days rest yesterday

Shockwave therapy & physio ✅ it really sets me up great to perform and stay injury free…. touch wood.

Highly advise everyone to stay on top of your treatments on & offseason.. i think far too many people slack and forget the things that make the difference once prep is over…. prep is never over guys.

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