[Kuba]

257.8 this morning, Weight up a touch after rest & new low yesterday, usual for me as it always comes up after rest just with more fibre with having different foods.

Push today; feeling good & check in looks a lot
Leaner today too. Im certain I will likely hit 253 by sometime this week, tren in this week too so game time.

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[Kuba]

I’d opt for more test than mast as the guys above have said depends on how much you aromatise

Why not just run test only ?

I have considered test only, but would I need an AI alongside it? My logic for the mast / primo was to control the E2. I do struggle with water retention, Lethargy and joint pain on 300mg test only – so to me that means I aromatise highly – hence the mast.

Would you prefer test only or see ant additional benefits to it?

[/quote]
No only use ai if absolutely needed

If you struggle with water and you aromatise heavy test & primo would be my go to mast doesn’t lower Estro

I would go 200 test 100 primo or

150 test 25 proviron if you want test only to control e2
Do some cardio , don’t eat garbage, daily shots and quality sleep will help + Estro control am and pm – code Kuba 10 TBJP 😉

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[Kuba]

Probably one of the safest drugs you can actually take.

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[Kuba]

Hello Kuba, I just saw the post you made with Darragh and at the end you said he gave you some feedback on what you can improve on as a coach. If you want it would be interesting to share that, as you seem to be nailing everything. Of course there is always room to be better, so I’m curious on how a coach at your level can improve

Feedback is specifically tailored to what I need to consider with his personality, nothing to do with the process more so with how we communicate which is equally as important and valuable to me. I pride my self on communication, if I can do better I always will so something I will always look to improve.

Coaching isn’t just about giving plans. He has given me incredible feedback I agree with and I will nail moving forward

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[Kuba]

Im with J here and I would defo diet down to a nice lean state and then build up slowly.

Initially I would sit at 2200kcal – Add in 25 minutes cardio on wake steady state daily and take steps to 11k and just see what the look and scale does and then work on dropping fat from here. Your food is pretty low as is so I would favour driving output up further before pulling food down as much as I could.

John Jewett stuff is pretty good and if your enjoying it then I would stick with it and not look to mix and match stuff personally

First of all, thank you for your help! I just have a few more small questions I wanted to ask.

⸻

1) I might struggle to fit cardio into my schedule consistently. The reason I bring this up is that I’ve heard doing cardio right after training can negatively affect both muscle gain potential and overall performance.

Because of my busy school and work schedule, I can’t really do fasted cardio in the mornings. The only time I can manage is post-workout.

Do you think doing cardio after my training sessions could have any negative effects? I’ve been seeing people mention this a lot lately.

I’m already on low calories, and I don’t have that much muscle mass to begin with — I’d hate to lose the little muscle I have (even if it’s just a few grams) from doing post-workout cardio.

⸻

2) While following my diet, I’ve been using the diet planner tool from the forum. Based on that, I eat around 2200 kcal with low fat on training days, and about 1950 kcal with low carbs on rest days.

Is this approach okay, or would it be better to just keep my calories fixed at 2200 every day?

Yesterday, for example, I followed the low-carb 1950 kcal plan for the first time, and I woke up weighing 69.8 kg.

I’d love to hear your thoughts on whether I should keep cycling my intake like this, or go with a consistent daily calorie target instead.[/quote]
Do whah you have to do, we are all busy we simply make time to make it happen

Can’t do cardio fasted do it post workout or wake up 30 minutes earlier to do it and go to bed earlier.

Do cardio post workout if need be

Set a step goal across day and spread your steps out across the day

Small calorie deficit over time is key don’t worry about losing muscle you have plenty of body fat to lose first, here you just won’t lose muscle yet unless you crash diet

Don’t use a diet planner, set your calories and macros and stick to same diet diet 2200 on training day 1900 rest day

Set daily’ steps at 15,000 daily
No cardio

You’ll get leaner

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[Kuba]

Girls *

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[Kuba]

Get your questions in guys and frisk

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[Kuba]

Legs epic session was 255.6 today 254.8, bodyweight coming down a decent chunk look a lot leaner and it’s time to add a little tren into equation soon.

Legs was great, lifts held with much less BW I used my squat shoes and a pad so I can get more depth on leg press was savage, It changes resistance a touch too.

Great session overall, same sessions no changes
No changes to food
Everything is clicking

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[Kuba]

1 set of calf before squat work spend some time in stretch

Most people say it’s ankle mobility in reality in most cases it’s just not leading with the knee

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[Kuba]

256.5 this morning, almost back down to new low. I predict 254 by next week likely

Glutes are getting harder from the back
Much more detail from the back coming

From the front – 2 weeks out lol

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[Kuba]

Upper lower is best

More frequency not separate workouts

Improve your execution too

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[Kuba]

Lower your volume if it’s high

Remove any intensifiers if they are still in

Key is staying strong above all, generally you will see a dip in compounds due to loss of stability as you get lighter

Overall 90% lifts should hold if they aren’t

You are not managing prep correctly

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[Kuba]

Hi kuba,

You mentioned on the podcast with JP you do planks before sessions.

Do you mind going over your routine for that? Is it every session? How long for? Is it just planks or do you do other ab exercises or mobility work?

TIA

Hey bud

I get on the ground do 2 sets of 60-90 second holds and go into my first exercise

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[Kuba]

Hi Kuba. I have a question about taking the full dose of T3 on an empty stomach or splitting it into two doses during the day? Thanks.

It depends I like mostly am dosing but again some people actually need mid day & split depending on how they feel

Thyroid – dose vary person to person, blood work is best to give you indication on what you need to stay in physiological range

Do NOT use t3:4 for fat loss it is NOT their purpose

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[Kuba]

Magnesium 10mg per kg is best more if you train hard

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