[Nicolas]

If you want to be competitive you’ll need to track your food and/or have a plan set via coaching.

Again, I highly recommend to you to tidy-up (get lean lean) and recomp to respond better and then with the set plan bump calories slowly and build a solid base.

Brick by boring brick.

🙂

[Nicolas]

Bag of dicks hahaha man.

I wanted to ask big lad do you still have a morning drink/concoction and if so what it is consisted?

Secondly, when do you time your cafeine intakes and approx. how much mg? I just saw your latest youtube vid and it is interesting when your doin the note to AJ.

Lastly I’m excited for the end product, your drive is admirable keep that up.

Thx

Hey bud

Just apple cider glutamine and water tbh nothing fancy

Caffeine is at 140 am 180 again at 10:30 250 pre workout. [/quote]
Thx mate,
Appreciated

[Nicolas]

Bag of dicks hahaha man.

I wanted to ask big lad do you still have a morning drink/concoction and if so what it is consisted?

Secondly, when do you time your cafeine intakes and approx. how much mg? I just saw your latest youtube vid and it is interesting when your doin the note to AJ.

Lastly I’m excited for the end product, your drive is admirable keep that up.

Thx

[Nicolas]

I’ve removed mine too being in my last tidy-up stretch Kuba and I acknowledge, I think it was too impacting sleep, 2 in 2 haha!

Solid update and thank for the upcoming Premiere vids on Youtube, this will be epic.

[Nicolas]

Congratz Oscar, this is superb and yu should be proud, what a moment x

[Nicolas]

Hey @kuba1000@hotmail.co.uk , new to the log and trying to learn as much as I can, how low your drug dosages are made me look at my own protocols so thank you.

Do you have an A and B rotation for all your workouts? Or do you follow the exact same structure every time?

Read the log completely the split is there, complete your notes with is IG post Kuba is so structured you can easily find it 🙂 alot of knowledge too!

[Nicolas]

Glad to read you mate, superb check-in today on IG, more pop with less fatigue haha! When reducing volume, you were doing at some point 3 sets on some push movements and legs compound and 4 on the leg curls (2 variation). Is your full volume now is max 2 sets on compound move and 3 sets on the leg curls and when you deload it is 1 everywhere except the iso and part where you had 3 is now 2 so the total volume now is drop by 20-35%?

Well it is working well! I might as well contact you for coaching I’m lost when trying to control my variable hahaha! And knowledge is success;)

Great show Kuba by far my fav log and informations center haha!

3 sets was literally dropped after trying for a couple

Of weeks I should have never even done that programming if I didn’t take action as quick as I did. Would have been in total

Gutter.

Volume is like half of that right now [/quote]

Thank mate, great tips. More is not always better. Glad you’ve got your grove.

[Nicolas]

Glad to read you mate, superb check-in today on IG, more pop with less fatigue haha! When reducing volume, you were doing at some point 3 sets on some push movements and legs compound and 4 on the leg curls (2 variation). Is your full volume now is max 2 sets on compound move and 3 sets on the leg curls and when you deload it is 1 everywhere except the iso and part where you had 3 is now 2 so the total volume now is drop by 20-35%?

Well it is working well! I might as well contact you for coaching I’m lost when trying to control my variable hahaha! And knowledge is success;)

Great show Kuba by far my fav log and informations center haha!

[Nicolas]

You guys are just so next level haha! Wouhou!

[Nicolas]

It depends on the phase. If you are in a deficit and the aim is to reduce body fat I favour adding a little more cardio and steps on a rest day when the food is also lower.

For example TD cardio may be 30mins and 10k steps

NTD may be 35-40mins cardio and 12k steps.

Although it’s a rest day as long as you are recovering it’s a chance to seek a slightly larger deficit.

If you are in an off season phase and using cardio as a means of general expenditure, keeping routine or for health benefits I would keep both days the same with steps and cardio. This helps keep a good handle on output when things aren’t going to be as regimented as prep for most individuals

Thank you Jimmy, means alot to me the way you gave me a structured answer.

[Nicolas]

Add-on:

Could splitting cardio with session as minimal as 20min, let say 20 AM fasted and 20min PM post workout or before the last meal on a rest day could help recovery?

So whenever your total cardio time is under 40min you go in one stride, ut when it hits 40m+ splitting it is better?

If time is not an obligation.

Haha

[Nicolas]

I would do things in stages.

Bump test to 400, add in primo at 200.

This will elicit a lot of growth.

Check bloods in 4-6 weeks

If you have no estro sides , feel good, performance is good then base your dose increase off the bloods

If estro is normal then you can potentially bump the test to 5-600 and up then primo to 400.

Repeat the process

Of estro was on the higher end you may leave test n just drive primo up or bring in EQ or masteron

Depending on progress n goals

We can’t tell you the exact way now as we can’t see in the future

We can’t give you exact doses as we’re not doctors

We can just tell you what we would do n why n you have to do the work if you don’t want to hire a coach

Thank Hilly, this is exactly what I was looking for, a scheme to work on and to do my homework. Indeed I want to hire a coach, it is just that my last working relationship and the trust I put into one last time make me do stupid choice and abuse peds to cover for the lack of coaching ressources/knowloedge. Once I’ll try to understand my body and experiment and be “stable” it is a must.

I did not mean any bad intent with my direct questionning and the way I express myself, I have alot of gratitude for you guys, helping us on a daily basis.

So thank you!

I will add slowly and react properly when the times come.

[Nicolas]

Hey buddy! If you are showing the signs that hilly has highlighted then I would personally would start by adding in 200g carbs spread over the day from existing carbohydrate sources. Then review the next day or and see how your body has responded. You may need more depending what sort of state your body is in. If it does need more I would go back onto baseline calories for atleast a few days longer then refeed again.

Another great perspective from the real deal Louis! Haha thank alot Louis I will indeed try, read how I react amd assess week by week or when needed. Atm I was analyzing that every 7 days but I feel down damn before 7 days (check-in / week).

[Nicolas]

As much rest as you can handle without estrogen sides then add a dht first before nor19 to help with estrogen modulation this way you potentially never have to use any ai ever

I haven’t had to since my last show at all ?

So let’s say I’m running 250mg test with no Ais and the leaner I get the better I feel, knowing that in the past 500 test was likely to put my E2 in a higher range BUT with no sides, I could bump it to 500-600, add 500-600 primo for what 4 weeks and then add npp at x amout, while taking blood to assess after the three are
Combined. Best time to add the nor19?

Not being a higher caliber competitive bodybuilder, what a decent amount of npp and a good amount of primo to match the test ratio you could suggest boss?

I will indeed monitor everything to keep it tight this time around, excess bf% is our ennemy.

Thank

[Nicolas]

Thank you @Hilly this is very kind to answer this fast. Simple and effective way to asses, thank 🙂