Kuba
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Here I would go to 400 carb 60 fat this will get you moving very nicely initially this will be a 562 cal reduction combined with steps coming up to 12k
Rest day shoot for same calorie reduction
You can initially pull evenly across each meal then keep carbs pre & intra
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Push day, 276 this morning was actually a chunk harder and fuller
The look is still offseason fluff but 10/5 lbs off this and will look cool, for now key is just staying focused doing what’s needed not more not less and keeping this grove on.
2 cable lateral
2 pec dec
2 incline Atlantis
2 prime press
1 narrow grip gym Lecco
2 overhead ext
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Not necessary to walk after every single meal, 3/4 x a day 5-10’min is perfect.
This should be done year round not just when bulking my man more so get some steps in and a walk post meal can help with digestion & improve insulin sensitivity
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Legs – weight 276 holding now but certainly less bloated and much leaner than last week
Less fat / soft
Session
Lying leg curl 3
Leg ext 1 RP set
Leg press 2
Seated leg curl 1
Calf press 2 myo r setsStill no hip hinge as my spine isn’t ready yet from stem cells
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What’s your goal here bud ?
Personally I would opt for more meals at least 4/5 per day so you do get more MPS spikes across the day.
More whole foods and less fat from cheese but more fat from polyunsaturated & monounsaturated fat sources
Aim for
400g fruit ( varied )
400g veg ( varied )
3/4 different protein sources
Chicken eggs fish beef whey yoghurt salmon as examples
3/4 carb sources
Rice pasta potatoes low fat sourdough oats cream of rice
3/4 fat sources
Dark chocolate olive oil nuts avocado fish eggsInstagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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0.3/0.5 g of fat per KG of bodyweight is a good baseline to work from for assisted athletes
Natural slightly higher
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Continue as usual , bump up your vit c to 2/3 g am & pm and d3 ( d3 you can safely go up to 50,000 iu for short periods when sickness is there )
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Creatine isn’t something you “feel “ if you are extremely dialled in with ALL of your variables you’d notice but 99% of people are not dialled in to this degree that’s like high end pro athlete level
You will still get benefits
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Pull day, weight still up as took some ibuprofen and antibiotics to get it shifted.
Session for today
Single arm pull down 2
Single arm row 2
Upper back row 2
Single arm prime 2
Upper back pull down 1
Shrug 1
Bicep myo rep 3 zig zag
Reverse fly 2Instagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Dehydrated = flat, you cannot physically absorb high amount of carb without water
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D3
Creatine
Glutamine
Omega pharma
MagnesiumInstagram- kuba_cielen | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Push day
Decent session was down by 1 rep on both compound presses but I haven’t done this session in like 20 days and coming in off back of a deload & health phase that’s still success – isolation work progressed so overall great session.
Bad shot in my bad lat / put it in some scar tissue so it blew up, going to avoid going anywhere near that area, I’ve just got careless as I haven’t had any pip at all so had to take some antibiotics and anti inflammatory so hopefully shifts, I have 5 lbs of water in me from it which is wank but it’s fine we crack on. No matter what i always remain positive now as im still in an incredible position.
Session
Lateral MC. 2
Incline smith 2
Flat gym Lecco 2
Dip 1
Cable fly 2
Lying lateral 2
Cross body tricep 2 myo repFelt great, lat isn’t too fucked hopefully shifts by tomorrow
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How’s your bodyweight bud ? Did you get on top of your recovery ?
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Weaker than primo and Eq – if you want an abscess it’s the best one to use
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I would spread it across the day personally
1 tab 5x per day with meals ( 2 pre bed )
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