[Kuba]

Is your M1 on training days just all

Mixed as one?

No I have an omelette and shake or eat whey and rice/oat

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[Kuba]

Do you only count macros from the specific intended source, eg do you bother counting fat/protein from sag oats?

No I only count direct sources of carbs protein and fats I don’t believe protein from oats would be of much value for MPS

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[Kuba]

@kuba1000hotmail-co-uk-cielen cheers buddy do I need to do more volume ? As only hitting all muscles once a week

No here is where I would implement higher intensity methods such as pivotal reps etc not more volume

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[Kuba]

Diet update

Diet update

Training day diet

M1
1 whole egg 5 egg whites
40 g whey isolate
50g cream of rice
50g oats

P 65
C 65
F 5

M2 pre
Extra salt here
250g tilapia
300g potatoes
150ml coconut water.

P 55
C 65
F 0

Intra
50g mps max
55g carb from sustain intra (75 back & leg day)
10g glutamine

C 75 back n leg 50 push
P 20
F 0

M3 post
Extra salt here
75g whey isolate
150g cream of rice

P 80
C 120
F 0

M4 post post
Turkey 300g turkey
300g potatoes
5 g oil

P 60
C 60
F 5

M5
100g wild salmon
200g turkey
40g of rice

P 60
C 30
F 5

M6
250g fillet
50g smoked salmon

P 65
C 8
F 20g

M7
75g whey iso
20g almond butter
50g blueberries

P 70
C 0
F 15

Condaments
Ketchup light
Sugar free curry
Chipotle
BBQ
Above optional
Pink salt ( must on every meal ) Sourcrout and pickled salads with every meal
Greens with every meal ( kale broccoli green beans asparagus occasionally)
Sweetness stevia drops only occasionally franks bakery

Total
P
C
F

Rest day

Rest day diet

M1
80 g oats 75g iso 10g dark choc
Pink salt extra

M2
300g wild salmon

M3
300g tilapia
10g oil

M4
300g salmon ( farmed )

M5
300g turkey 60g carb from bagel or bread or wrap

M6
300g turkey
300g potatoes

M7
75g whey 400 ml almond milk
30g almond butter

Condaments same as training day

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[Kuba]

Cycle update

750 test
420 eq
420 mast e
1050 primo
350 tren
25 aromasin eod
25 mg proviron

Gh 8 iu training days 4 am 4 pm

Igf slin t3/4 same

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[Kuba]

Rest day today, anavar has started giving me a little bit of issue with appetite now so it’s out and tren is in. At 350mg

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[Kuba]

@kuba1000hotmail-co-uk-cielen would u recommend this split for someone who can only train 3 days? I have been training 5 years

Push
Pull
Leg

You’ll cover absolutely everything in them 3 days it would be ideal for you

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[Kuba]

That’s fine no need to be confused

Mon
Push
Tuesday
Legs

Thursday
Pull
Friday
Push

Repeat cycle from Monday

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[Kuba]

Poor choice of food especially on prep, during that time this close out of w show you should utilise foods which won’t have poor amino profile and structure so stick to clean foods to be the most out of your calories

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[Kuba]

Fasted cardio always on empty stomach, drink water and lemon juice hit cardio then start your day

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[Kuba]

Yes cardio is great but with that expenditure and such a demanding job I wouldn’t add more work your body WILL need to recover from

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[Kuba]

If your struggling to recover I would hit push pull leg with 2 on 1 off split

8 work sets total per session

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[Kuba]

Today’s session went as follows

Deadlifts x3
4-8
8-10
20 into shrug every rep
Prone pulldown was perfect 1 load 1 back off + pivotal rep + forced iso
Lat stretch
Pendulum with 2 second pause x 10
Vertical leg press x 20
Single leg curl x1
Calf x3 seared
I wasn’t quite ready for this today, another day would have been perfect but regardless the job got done ????

_________________________________________

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[Kuba]

Kuba .. what are you top 3 favorit iso triceps exercises?

Single arm push down
Single arm over head
Cross body push down on cable

These will see your tricep blow the F up

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[Kuba]

Looks like a very sexy session that Kuba.

How are you finding recovery on these workouts? They seem brutal and taxing. At you still on the 2 on 1 off schedule?

Recovery after first week will be okay, struggled today a touch should have rested another day will try and hit this across 3 on 1 off 2 on 1 off repeat

Push
Leg
Pull
Off
Push delt Dom
Pulls and legs ( density)
Rest

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