[Kuba]

Pretty normal bud, sounds like some circulation issue maybe.

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[Kuba]

Rest day – 270.2 pictures today

Substantial shift in look today, combo of deficit and drugs doing the work, legs look fuller and bigger and overall the look is improving

Posing is getting better as I am more mobile now which is epic.

Feeling extremely positive currently just got to do my best to now stay in this place.

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[Kuba]

Sounds good, I would opt for lower volume / higher intensity work for overall health if it’s needed

15 min hard / moderate work would do job bud

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[Kuba]

Leg day 269 this morning

Feeling epic, very productive and happy.

This is where I have to protect my head space at all cost, I am better in every way when training is going well and I am not letting external factors get to me.

Session progressed all lifts

Single leg curl 3 moved from seated as right ham felt off
Leg ext 2 ( all time PB ON THIS one off stack for 15 on setting one which is fucking hard with a pause in short
Leg press 2 all time work on this
Calf press 2
Rdl 1 – wank as just got these back

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[Kuba]

We won’t know until someone has done it, I don’t know anyone who has if anyone can Jordan can

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[Kuba]

No, if it’s your first time I would likely start with 200 mg – split your shots to 5 x per week micro dose daily or as close to as possible. You will notice you get far less sides in doing so

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[Kuba]

270.8 lbs this morning clipping off nicely now,

Cycle coming up now from this coming week.

500 test
500 mast
1000 primo

Gh stays.

Pull today

Single arm pull down 2
Prime upper back row 2
Single arm Cybex 2
Prime pin stack 2
Upper back pull down 1
Shrug 1
Curl 3
Reverse pec 2

Filmed for the site yesterday – today filming for YouTube.

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[Kuba]

Slowly go up from here bud, your not peeled but you don’t need to be to grow at this point

Small surplus
No heavy cheat meals
Focus on performance

You’ll kill it

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[Kuba]

Push day 271.8 lbs

Feel great, focused and very very driven. Can’t wait to train today, filming with magic eye so looking forward to it.

Cable Lateral 2
Prime pec 2
Atlantis incline 2
Flat prime 2
Narrow grip 1
Tricep extension 2
Prime lateral 2

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[Kuba]

Can’t rush gaining tissue brother, I’m 100% not a fan of rebounds

Quick way to add a ton of bodyweight but I have rarely seen anyone keep much of it of the back and then entire offseason is maxed out in 8 weeks

You could be gaining for 25/30 weeks here slowly and stay tidy

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[Kuba]

272 this morning fairly harder today, food changes in

Diet below

Macros are above

Steps 10,000
Drugs same

Diet
All weights are raw uncooked

M1 –
125g venison
3 whole eggs
50g mushrooms 30g peppers
125g rice
100g blueberry

M2
200g turkey
125g rice
100g pineapple
50g asparagus 50g mushroom
25g kimchi

M3 pre
40g whey isolate
125g cream of rice
50g pineapple
20g raisins

Intra
20g mps max
40g performance fuel
200 ml coconut water

M4 post
250g cod
125g rice
100g blueberry

M5
100g wild salmon
150g prawns
75g rice
50g asparagus green beans 25g mushroom 25g peppers 25g spinach
30g kimchi 50 pineapple

M6
60g whey iso
100g cream of rice
15g almond butter
Frozen mixed berries 200g

Rest day

M1
60g iso
100g cor
100g strawberry
100g blueberry
20g dark choc

M2
225g turkey
60g rice
50g pineapple 50g spinach
30g mushroom 50g veg

M3
125g venison steak
150g egg white
100g rice
100g blueberry
50g asparagus green beans 50g mushroom

M4
225g Turkey
60g rice
50g pineapple
50g spinach 25g mushroom 25g peppers 25g spinach

M5
100g Wild salmon
200g prawn
60g rice
50g pineapple
50g spinach 25g mushroom 25g peppers 25g spinach

M6
60g whey isolate
100g cream of rice
25 almond butter
200g mix berry ( strawberry / blueberry )

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[Kuba]

just after some suggestions or advice on my current way of consuming creatine, ever since I’ve started adding creatine to my sups its starting to give me stomach problems after consuming it. currently 100.7kilo 5”11 and taking 8g of creating along with 700-800ml of water along with my EAA’s

Starting to come into play with affecting my training/cardio and dont know wether or not im taking it wrong or im classed as a “non-responder” as such .

You are taking too much in one hit

Spread it 3 g am 3 g pre 3 g intra instead will be much easier on stomach and you get other benefits with cognitive function gda effect etc

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[Kuba]

Hey man, hope all is well!

I just purchased magnesium and ashwaganda, I was going to use it as a budget version of unwind.

I take ”the one”, omegas, k2 d3 in the morning and ”the one”, omegas, k2 d3, zma at night.

My plan was to take magnesium and ashwaganda after workout, but some days I train before work, would it be better to take it immediately after work then instead? My work is pretty physical. Do you also think I need an extra pill of magnesium with the zma?

Thanks!

Makes no sense to take d3 at night it’s a hormone that is released in morning and promotes wakefulness take all your d3 first thing in the morning with the one and omega

Then pre bed omega zma extra magnesium

Rest sounds great – extra magnesium in day would help zma just pre bed

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[Kuba]

Hi Kuba,

I am lifting 5 times a week, I was planning on walking 30 minutes on the two rest days as ‘active rest’. As I am starting a bulk at 78kg, 10%ish bodyfat and not particularly wanting to go any lower, would it be worth clean bulking and just add those two 30 minutes of walking a week on the rest days? My job is completely sedentary, I walk for errands and that’s it really.

I seen your do daily walks every morning from your youtube.

Thanks for in advance.

DZ

You don’t recover by doing exercise, recovery comes from resting not expanding energy.

Keep a baseline level of steps daily and spread your activity across the day evenly

30 minutes light walking won’t be a killer but be mindful of not doing more to recovery

You do less to recover

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[Kuba]

Yes, you are limiting your back growth

Your grip will always be weaker than your lat / upper back

Train grip / forearm separate if you need to.

Hardbody lifting straps code kuba10 – I have some tutorials on how to use them on my YouTube / instagram

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