[Kuba]

Hey bud, I will when I got something to show.

For now work

249 this morning, all is moving forward well great push & leg day ticked off volume is perfect currently.

Playing around with rep ranges to see how it all feels slightly lower and heavier loading.

Same sessions no changes
Heavy
Accurate

The look is changing very fast now almost daily, from front it looks almost ready from back – not yet haha but we work

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]

1/1.5 g per lb counting all macros – that’s still high imo, most people over eat protein I see it over and over with some guys I even had start with me

Reduced protein drastically
Smaller midsection
Better training
Better recovery
Better look

You only need so much then body converts it into fuel which is shit in comparison to carb

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 push day 250.3 new low a lot more detail and little flatter but

Training performance was great, lowere rep range a touch today felt great and moved some decent load

2 lateral stack plus 5 x 11 x9
Flat hammer 165 x6 160×6
Low inc prime 82 x8 82 x7
Prime pec stack x7 140 x 10
Dip stack x9
Push down 3
Lateral 2

Felt great, posed after 3 rounds, back home few calls and client set ups early night and we go again game 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]

250.8, feeling great, pull day was epic

Progressed some lifts others held felt great, energy little lower and went hypo 2x today so was fun lol but fuck ton leaner today again so I’m pleased

All is moving well.

No changes big week of fat loss 🙂

Single arm pull down 2
Single arm row 3
Row 2
Prime low row 3 into
Kelso
3 bicep
2 rear delt

Perfect volume for now plenty of rest between sets

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]

You need to diet and get lean, getting too fat is equally as damaging as getting too
Lean for your actual endocrine system

Don’t consider any try until you get healthy and in shape

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]

Yes carry on slowly taking up your calories here

You haven’t mentioned your expenditure, where is it at ?

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]

Fasted always I avoid post workout when possible

If no other option lean into steps would be best

Walk Pwo won’t be an issue that’s not really cardio I would shoot to drive step up

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]

Legs excellent session

250.4 new low much more detail, flat but that’s ok feeling on point.

Progressed lifts so we are good

Session

Hip thrust 1
Single leg curl 3
Leg ext 2
Hack 2
Seated leg 1
Calf 2

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]

251.5, il be in 240s this week

Glutes a lot harder post workout today
Perfect sessions 4 lbs done matched numbers and progressed some so feeling epic

Same session

2 lateral
2 low inc prime
2 flat prime
2 cable
2 lateral
4 tricep

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]

Last resort for what? Absolutely no one with any sense uses that stuff anymore . It doesnt even really do the job you want either ; the goal is to lose fat AND look better as a result .

That drug hammers you and leaves you looking fucking awful

Jordan you would be shocked to know high calibre uk coaches gives it to all clients… [/quote]
He needs outing and never coaching again

He ain’t a high calibre coach he’s wank going 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]

Push back prep

If your resorting to dnp you and your coach haven’t done your job mate

Horrible
Drug.

ANY coach using that shit shouldn’t be coaching

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]

All pre bed is best by far imo

I’ve tried every single possible way lol

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]

Pull
Perfect session

251.6 getting leaner and leaner, glutes boxed off I think around 240 will be in in, I anticipate pulling off around 3/4 lbs this week easily and this will see me get pretty flat but also pretty fucking lean

Perfect session today really taking my time between sets,

3 Cybex row
3 pull down
2 Tbar
2 row into shrug
2 rear delt fly
3 bicep

Lifts held and some progressed slightly

Happy days

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 change 3 of prep – haven’t needed to
Make any changes in like 10 weeks now lol I want to be ready early so changes time

3.8 cal training day
3.1 rest day
Ish

260 calories pulled from both days

Clen still 40
T3 25
T4 150

SLU from Riz 500 mcg fasted

Steps 12,000

Feel epic lifts are still progressing

252 today

Diet
All weights are raw uncooked

M1 –
125g venison
3 whole eggs
50g mushrooms 30g peppers
90g rice
100g blueberry

M2
200g turkey
90g rice
100g pineapple
50g asparagus 50g mushroom
25g kimchi

M3 pre
40g whey isolate
110g cream of rice
50g pineapple
20g raisins

Intra
20g mps max
30g performance fuel
200 ml coconut water

M4 post
250g cod
110g rice
100g blueberry

M5
100g wild salmon
150g prawns
50g rice
50g asparagus green beans 25g mushroom 25g peppers 25g spinach
30g kimchi 50 pineapple

M6
60g whey iso
90g cream of rice
10g almond butter
Frozen mixed berries 200g

Rest day

M1
100g chicken
250g egg white
100g blueberry
50g asparagus green beans 50g mushroom

M2
200g turkey
50g rice
50g pineapple 50g spinach
30g mushroom 50g veg

M3
50g iso
90g cor
100g strawberry
100g blueberry
20g dark choc

M4
200g Turkey
50g rice
50g pineapple
50g spinach 25g mushroom 25g peppers 25g spinach

M5
100g Wild salmon
200g prawn
50g rice
50g pineapple
50g spinach 25g mushroom 25g peppers 25g spinach

M6
60g whey isolate
100g cream of rice
15g almond butter
200g mix berry ( strawberry / blueberry )

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

I know that you dont want for us to write you here. But i wanted to say thank you,becouse you helped me a lot with your answers on this forums. Now i started body part split ,becouse simply my life dont allow me otherwise. i found piece in it becouse i have time to smash one muscle grup and go back to obligations. I know it is not optimal,but what to do. i am happy i can train. Maybe one day i can crack on your PPl or UL 🙂 thanks,good luck on your next competition!

Do what works for you no set rules 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.