Kuba
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Push calories slowly, start using a log book and absolutely smash the F out of your log book each week gage progression by performance and small weight increments
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Exactly what meg said that’s one of methods I used with her another which I rely on year round is some fasted cardio every morning 🙂
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It all depends how you cook it mate I can make 50 g raw weight weigh 300 g or 150
Always weigh raw, you will never be 1000% accurate otherwise
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Your carb placement should always be around training ideally which is the time you need it most my higher carb meals are and always will be around training during prep and offseason. If I’m honest tho it makes 0 difference what time you eat carbs there’s no rules. You will only benefit from creating a bigger calorie deficit if your goal is fat loss
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No need, whole point of fasted cardio is to do it fasted. Won’t loose muscle buddy don’t worry especially if it’s liss
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Great session this morning I felt nice and full and performance was solid. Drove to Southport to watch couple of friends and one of my clients compete at NABBA British finals… not going to lie judging across the whole show was terrible. Really felt sorry for some people especially drew.
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Seated cuffed lat
1 plate 2 5lbs x 8
1 plate x 11 + 5Smith shoulder press
3pps x 8
2.05 pps x 13High inc chest press
4.05pps x 6
3pps x 11 + 3Prime close grip press
4 pps x 4
3 pps x 9 into 2pps 8Pec dec prime
122.5 x7
95.3 x 8
75 x 12 into stretch 90 secondSeated cross body tricep prime
2 pps plus 10 lbs x 6
2 pps x 8
1 pps 5lbs x 11Single arm side lat Atlantis
75 x 11
55 x 14 + 6Stretch
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Great check in with Jordan we are at 237 lbs food remaining the same for this week no need to push just yet everything feels great I will send me current diet over below
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@kuba I mean is there anything wrong to have meal with all macros. That’s what is confusing me, regarding all posts I have been reading about insulin sensitivity. Like 220g red meat 10g coconut oil / 120g rice and beans? or 40g from whey 130g oats 150g blueberries 20g almonds? Thank you so much
No there isn’t anything wrong at all I just think fats in high carb meal would make it a struggle to digest easy and in offseason good digestion is key I favour doing p/c or p/f meals
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@kuba1000hotmail-co-uk-cielen what’s your opinion on NTD meal set up for labor work ( lifting heavy + all day long on their legs). For now I have first meal P+F and next 4 meals 80-100c 45p 15-20f .
Eat enough calories to stay in surplus, I would still push pro + f hard during day then last few meals p c buddy
Personally I just feel better doing it this way and it works great with clients too
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Today’s leg session
Leg curl x2 1 load 1 back off 1 forced repHack squat x2 1 load 1 lung buster 15 +
Leg extension 1 set 12-15, 1 set single drop set
Leg press single leg paused 2 sets x 10-15 each leg slow tempo here and deep stretch
Glute bridge 2 sets 10-15
Lying dumbell leg curl 1 set to failure and forced reps
Calf’s 2 sets seated super set 2 sets standing 8-12
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How did he use the letrozole test with this dose of test?
W
Who ? I don’t use letrozole ?
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Oh right well if it does mate according to who ever that is it must be true brother ????????
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Massive
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Hey brother, just with recovery, how often do you recommend getting massages/chiropractic work done?
As often as you can recover from it, if it’s a session where your physio goes real deep you may need a rest afterwords. Myself I tend to have at least 1/2 treatments per week to keep engine running at max capacity
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