[Kuba]

If your going to do pct I wouldn’t bother doing a cycle all together, hcg will help keeping your balls a bit bigger , some people helps sex drive too

That’s about it

Shut down is unavoidable epically as you come off, this is why if you are recovered I’d just not use any gear

Use some gh instead keep your natural system sweet

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[Kuba]

Joan, I show what I do on my YouTube in terms of meal prep, now we bulk cook the food for 2 days ( meat / veg ) rice I cook morning fresh set timer so it’s cooked for when I wake, then I get all my meals ready for the day after m1 so all I do then all day is work eat and stay efficient so no time is wasted. Meal prep for entire day takes 10 mins, cooking for 2 days takes like 10 mins – people waste loads of time not being organised

Rest today 265 – flatter and leaner, midsection looks tight legs are very lean already so I’m pleased. Very busy day today but already in front this morning managed to get 2 hours of work then posed and did my steps whilst doing form clip replies and then back to m1

Usual day
Work / pose / sauna / steps – aiming to switch off for around 4-5 pm onward ready for push tomorrow

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[Kuba]

Pull great season, 265 and looking a lot sharper the body is moving very nicely

Session was great will tweak a few movements here and there to nail the set up
Keep you posted

All in all happy and positive

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[Kuba]

Yes I would bring a meal eat then walk home 100%

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[Kuba]

Prioritise lol

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[Kuba]

Don’t over think it, periodise your family and quality time together

Take some whey with you so you are not missing protein servings – have a few clean meals

It will do you good and nice way to give back to your loved ones

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[Kuba]

Dog shit schedule, I did it for a long time and just felt wank constantly

Wake up early 6 am

Do it for a week

You’ll be falling to sleep at 9 pm

Key is just going to bed at an appropriate time without fucking about with stupid stuff pre bed that will stimulate you like trying to work or socials

Wake up early get sunlight exposure and crack on

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[Kuba]

Thanks bud

Rest days & diet break ish did the job

2 days back in and new low this morning 265.2 lbs today, 267 yesterday so I’m expecting a very decent shift in fat loss this week.

Great first session back but I will tweak it next time I go into it then have it set just down to the kit / selection.

Overall feeling great.

Session was

2 lateral
2 pec dec
2 low inc prime
2 flat prime pin
1 dip
3 overhead ext
2 lateral

Next time I will run

Lateral
Flat hammer
Low incline
Pec dec
Dip
Etc

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[Kuba]

Hey bud

Might just be time to diet , get lean enough and you’ll be hungry 🙂

Time to diet

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[Kuba]

Hey bud

Here initially I would just bump up your steps to 12,000

It would mean addition of 15 mins walking daily

Likely about 100 calories burned ish depending on your BW ,

Rest days still keep as rest, when you do add cardio I would suggest rotating or adding on specific days not just rest days.

Rest days is an opportunity to also recover not just use for fat loss

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[Kuba]

Yes you will need more calories on training day for you around 300 should be sweet as you get bigger this discrepancy gets bigger and bigger.

Make the change
Asses your BW adjust up or down based of scale

Personally I need 800 more at least.

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[Kuba]

I started 202lbs and woke up today 178lbs this is week 16 i havent had any breaks weight is still coming down at a good rate, yesterday is the first day ive really felt it so i reduced my steps to 5k and dropped cardio while keeping food the same and i feel alot better today

Run 3/4 days less steps no cardio higher food then back to work 😉

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[Kuba]

Reason why I limit clients sending me form clips is they simply cannot learn that much in one go

I used to let each client send entire session and I would need to repeat my self constantly as they would almost not apply ANYTHING I tried to teach them

2 clips per session – this way you can send clear instructions , they can ask questions and you know then they can apply it fully with full understanding

7 clips for example and they get 15 mins of feedback to apply, yeah none of that gets used.

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[Kuba]

Hi Jamie, when it’s needed bud, when fatigue is higher and you need a rest.

So – Do you need a deload ? Have you made enough progress with fat loss ? Are you tired or is it just your lifestyle factors influencing you being tired ? How have you planned your diet ?

All comes down to planning & then execution.

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[Kuba]

The only thing I’d change is picking hip hinge or squat pattern not running both

Hip hinge
Leg press

Other session
Squat
Leg press
Or just squat that session

If you train hard and heavy doing one after another can wreck you especially first in

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