[Kuba]

If your at that point where you can’t fit more in maybe a recomp phase would work where you do a mini cut to try and get appetite and digestion primed again so pull some weight off then go back up again.

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[Kuba]

Personally I think this may be to do with having a bad nights sleep, sleep affects my appetite and digestion really bad. Less I get or poor quality nights sleep and I’m done the next day.

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[Kuba]

Looking at the pics your perfect here to be able to push on buddy

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[Kuba]

Get down to 10% body fat then taper cardio down. Your not doing too much at all buddy I’m assuming your goal is weight loss here so imo you need to keep going 🙂

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[Kuba]

Diet update

Training day diet

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

P 65
C 80
F 5

M2 pre
Extra salt here
250g tilapia
300g potatoes
200 ml coconut water.
100ml pomegranate juice
5 g oil

P 55
C 85
F 5

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
200g cream of rice
20g raisins

P 80
C 180
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 20

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
Extra pink salt here
300g cottage cheese
5 whole eggs
Or
75g whey 400 ml almond milk
30g almond butter

Condaments same as training day

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[Kuba]

@kuba1000hotmail-co-uk-cielen

hi kuba, you mentioned few pages back you love primo , for offseason also why so ? I’ve never used it so also curious what are the signs you know it’s actually primo? like the constant sweating and hard to sleep tren gives.

also how long on average do your workouts take ?

0 side effects off primo and no water retention makes it an ideal drug for offseason. 🙂

Between 90 to 120 minutes 🙂 I like to take my time

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[Kuba]

Good morning guys, didn’t feel to great yesterday so sorry for no update, check in day we are sitting at 111, so time to pull calories down a touch and keep going.

From the front I’m ok back is just fat so we need to asses from there on I will update with diet changes soon

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[Kuba]

Great pull session with @giantjohal check the session in log attached!

Rest and tissue work tomorrow before big session Saturday!

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[Kuba]

Hi Kuba, when did you find yourself finally getting in tune with your body, both training and diet wise?

This is something i really struggle with, still new to it all though and currently in my first prep, don’t feel i could make decisions on my diet and training just by feel, just wondering if this was something you could always do or if it developed over time?

If I’m honest I still don’t think I am i don’t think anyone is I think it really does take around 10-15 years of graft to be REALLY in tune with everything

We never stop learning and making progress that’s key!

The decision making is instinctive this is why I find it very easy to prep people, it comes with time and experience imo prepping your self over and over and peeping others… no case study or lecture or a book can give you that. At very first I really didn’t know what I was doing it all comes over time with learning from people much more knowledgable!

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[Kuba]

Hey kuba… during a cruise phase for yourself, once finished do you hop on to a blast right away or do you come off cold turkey, blast hcg then go on a big cycle ?

Don’t come off anymore or have hcg. Just resume my cycle, bloods first tho buddy always

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[Kuba]

Add variety to your meals for sure and try different carb sources.

With fat sources

Nuts

Oils

dark choc
Real butter

Yolks

Etc there’s tons

In terms of food sources I would strongly advise a rotation so you don’t develop any intolerances

____________________________

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Hey kuba it’s weird you should say this I recently had pasta on Sunday two weeks in a row and my weight went up 2lb after , I haven’t touched pasta for over a year would you say I’ve created a intolerance ? [/quote]

If it was an intolerance you would struggle digesting it or it would make you feel shit/give you runs 🙂

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[Kuba]

Hi kuba enjoying your updates . Are you still doing 2 push workout rotations? If so what are your three ( assuming your doing three still ) compound press moves in your other push session to the one you listed in your last post ?

Kind regards

It’s 2 at the moment il be running 3 from next week! Il update my log for you buddy with it don’t worry 🙂

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[Kuba]

I would TRT nothing wrong with it it will just improve the quality of your life imo.

I’ve been using anabolics on and off since 17…. coming off wouldn’t be an option for me now I’m 24 so when I finish with competitive bodybuilding I will most definitely TRT when I’m in my late 40s onwards

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[Kuba]

Start on 20mcg if it’s proper it will do the job to start with then slowly
Increase the dose as of when it’s needed!

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[Kuba]

I wouldn’t do glutes buddy

Lat delt arms quads for me buddy.

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