[Kuba]

Bagels/crumpets with jam banana and cereal on the side 🙂

As James said deal with it.

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[Kuba]

3200 training day
2500 rest day

Going too low won’t let you recover

Do not forget rest days need adequate calories to recover.

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[Kuba]

Me and Jordan have been using a great quality vegan whey, he is actually working on bringing out he’s own now it will be amazing.

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[Kuba]

Swap it for turkey make turkey burgers and eat it in a bagel

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[Kuba]

Cheers guys. Basically sleep is shit at moment. I work nights so a solid 6-8 hours sleep is hard , I work 2200-0600 shifts. My plan is to be in bed by 7am in the morning and sleep a good solid 6 hours but that never happens, drugs wise I’ve not used anything since October 2018 due to a health scare.

Issue answered. Sleep affects appetite massively imo

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[Kuba]

No. I only get sore when I rotate excercise do not judge effectiveness of your workout by how sore you are.

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[Kuba]

Check in day we are down under 107
So another push with calories coming down

Diet update

Training day diet

M1
1 whole egg 5 egg whites
40 g whey isolate
65g cream of rice
50 g berries

P 65
C 50
F 5

M2 pre
Extra salt here
250g tirkey
250g potatoes
10g mps max

P 55
C 50
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
120g rice based cereal

P 80
C 100
F 0

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

P 60
C 50
F 5

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

P 60
C 30
F 5

M6
250g fillet
10g eaa

P 65
C 8
F 15

M7
75g whey iso
20g almond butter

P 70
C 0
F 10

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
65g oats 75g iso 10g dark choc
Pink salt extra

M2
200g wild salmon , 15geaa

M3
300g tilapia
10g oil

M4
150g salmon ( farmed ) , 20g eaa

M5
300g turkey 40 carb from bagel or bread or wrap

M6
300g turkey
200g potatoes

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

Condaments same as training day

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[Kuba]

Strong leg day

Hit up normal set up

Lying leg curl 1 load 1 pivotal
Leg press x2 plus 1 20 plus with pivotals
Leg extension x3 triple drop on last set
Hip thrust x2
45 degree hyper with 5 second pause
Adductor x1
Calf raise x2
Standing calf x1

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[Kuba]

Solid days rest, very productive so far. Feel a little beaten but il be ready to trash legs tomorrow so will send that session over for you guys! Have jimmy over for his first leg session after show so will be fun!

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[Kuba]

Push session today went as follows

Prime seated side lat

Atlantis shoulder press

Hammer high incline press

Dips reverse banded 5 second pause

Pec dec

Cross body push down

Standing side lat machine

All done 1 load 1 back off with PV

hit pb’s on everything today so I’m pleased as I felt dead flat before the session.

____________________________

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How long do your session take? Want to try push pull legs but I only get 45-60min max in the gym [/quote]
My sessions last around 90/100’minutes

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[Kuba]

Today’s pull session, it felt great. Strong decent pumps focus was perfect of 2 scoops of prepare.

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[Kuba]

In my opinion and from what others have also agreed with me on is one of your main attributes is how beautiful your symmetry is on stage and how tight your waist is whenever you diet down. I was just wondering Kuba, as you plan to pack as much size on and grow as much as possible in order to compete on the pro stage, what are you doing OR are you doing anything to ensure your waist stays as tight as possible? Do you keep cardio in year round and still train abs/do vacuums or is it a case of just keep having mini re-comps and diets to keep things under control?

Cheers mate

Thank you my man, my waist in offseason in past has been large…. it ALWAYS comes in very very tight come pre contest. This time round we are keeping my waist line in so far I haven’t experienced any massive bloat which I used to suffer from a lot so next time we bring it down expect my smallest waist yet. That’s the plan keep doing recomp phases and not get overly fat like I have once or twice in past. I can pull my stomach in well right now so if I can keep this up throughout offseason it will certainly show come pre contest. I’ve have been extremely lucky with my waist line if I’m honest.

Thank you for kind words my man

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[Kuba]

thanks for the reply bud, yeah sounds about where I’m at now just doing what’s necessary for the money to be able to excel in what we love eh. On my first week o flogging again now so well see if there’s any detriment by doing it within a couple weeks, especially dieting at the same time. Any reason you were disappointed with the new avengers???

Just keep pushing through it think of the bigger picture and think of your future always my man.

Oh I was just expecting so so much more half way in it got a bit boring infinity war was way better imo

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[Kuba]

Thank you everyone, give or take the major lighting difference; photo to the left is with use of stair climber-to the right a few days with just spin bike. Do we think it’s possible to “feather” quads with bike / walking on treadmill at this point? Was thinking one 40 minute session in the AM and 30 minute session in the PM ?

@kuba1000hotmail-co-uk-cielen

Trying to tag everyone else, but it’s only allowing one tag.

____________________________

IG= @swoleajian

Your quads worn feather through cardio they will if your body fat gets low enough but more importantly with this you either have it or you don’t unfortunately

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[Kuba]

Add pauses and different intensity techniques my man

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