[Kuba]

First and fore most I would increase NEAT More steps and maybe a little cardio…. then drop the calories 200/300 at a time. Less is more don’t throw everything in at once from get go bud

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[Kuba]

I would do an evening meal before bed with higher carb and calories

Upon waking eaa and carbs an hour rethen drink more eaa and carbs intra

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[Kuba]

@juanc no bud, mps max has me covered fully. No need for any extra if I need extra il just have more of it

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[Kuba]

Any idea on your current macros kuba from that food?

Roughly 5.5k calorie on training day just over 4 on rest il add up properly tomorrow and post my friend

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[Kuba]

@carrissa-barker it is 100% but we do what we must to get to where we want! No matter what we get it done

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[Kuba]

@carrissa-barker Ohhhh trust me, it gets hard work trying to get this in and keep gut healthy without blowing the gut…. looks fun but it isn’t haha

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[Kuba]

@niallspruce yes sir good to go

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[Kuba]

@coachingbyzr it’s 4/5 screws pink salt per meal bud every meal 🙂 don’t be shy with sodium

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[Kuba]

@niallspruce it’s normally either coconut oil or rapeseed oil buddy 🙂

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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
20g raisins
50g blueberries

M2 pre
Extra salt here
100g wild salmon
150g turkey
50g Cod
40g of rice
100g pineapple
4 caramel rice cakes
200 ml coconut water.
100ml pomegranate juice
5 g oil

Intra
40g mps max
55g carb from sustain intra (75 back & leg day)
10g glutamine

M3 post
Extra salt here
75g whey isolate
50g cream of rice
150g cocopops
20g raisins

M4 post post
220g cod
100g pasta

M5
Turkey 250g 50g cod
300g potatoes
5 g oil

M6
250g fillet
50g smoked salmon
100g avocado

M7
75g whey iso
30g almond butter
50g blueberries

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

Rest day

Rest day diet

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

M2
220g cod
100g Wild salmon
8g oil

M3
200 g turkey
100g wild salmon

M4
300g steak or salmon

M5
300g turkey 60g carb from bagel or bread

M6
250g turkey
50g cod
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]

@bigbenchriche I do, Watson hack is literally a recipe for snap city with old tendon

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[Kuba]

add Bpc 157 will help with recovery dramatically

Literally do movements that cause the least pain.

Start with leg press super strict and full ROM. If knee allowed

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[Kuba]

Physio

Train calf’s bare foot and again take them through full range of motion.

Train legs barefoot also! 🙂

Your welcome

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[Kuba]

Pull sessions for sure. Lower back loading not ideal in a leg workout as your already creating a huge recovery demand.

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[Kuba]

Absolutely, I favour hack squat for hypertrophy alone.

Squats work yes if your structure allows. Not everyone is build to squat.

I’m a great squatter but I get so much more benefit out of hacks so is stick to what works

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