XNick Edge'sX Workout Journal

[Trying2Cut]

Will i ever catch you at MacDonald ??? lol

[XNick EdgeX]

6:30am-Bowl of Kashi Heart to Heart with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (2 egg whites and 2 whole scrambled), 3 Orange Triad multi vitamins.

9:15am-A Dannon Light and Fit Yogurt, small Pure Protein Bar, and 6oz's of chicken breast.

12:00pm-A turkey wrap in a spinich tortilla with lettuce and about 8oz's of turkey, a can of tuna, 15 almonds and a bowl of mixed fruit.

2:30pm-12oz's of chicken breast and a half cup of brown rice.

4:00pm-A cup of oats with 1 packet of Splenda.

5:00pm-5 Green Bulge Pills, 6 White Flood Pills and 5 Blue Gene tablets.

5:30pm-7:30pm-Triceps, forearms and abs while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

8:45pm-2 scoops of Golden Gains in about 16oz's of water.

9:15pm-About 12oz's of top sirloin steak, with a cup of brown rice, and 3 Orange Triad pills.

10:45pm-12oz's of non fat milk.

Training for Monday 8-10-09:

Triceps:

Rope Extensions: 4 sets, 1 set of 12 at 95lbs, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 110lbs, 1 set of 12 reps at 95lbs.

Rope Overhead Extensions: 4 sets, 1 set of 12 at 95lbs, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 110lbs, 1 set of 12 reps at 95lbs.

Shortbar Pressdowns: 4 sets (Single Pulley), 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 60lbs.

Weighted Dip Machine: 4 sets, 1 set of 12 reps at 160lbs, 1 set of 10 reps at 175lbs, 1 set of 8 reps at 190lbs, 1 set of 12 reps at 160lbs.

Isolated Reverse Tri Extensions: 4 sets, 1 set of 12 at 35lbs, 1 set of 10 reps at 40lbs, 1 set of 8 reps at 45lbs, 1 set of 12 reps at 35lbs.

Skull Crushers: 4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 75lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 70lbs.

Forearms:

Wrist Curls: 4 sets of 20 reps at 50lbs.

Behind the Back Wrist Curls: 4 sets of 20 reps at 70lbs.

Abs:

Oblique Twists: 3 sets of 20 reps.

Cable Crunches: 3 sets of 40 reps.

Leg Lifts: 3 sets of 20 reps.

Pretty long day in the gym today..it was packed and I had to wait for a lot of areas\machines to clear out..Monday's are always the worst. Hit it hard today and my tri's are feelin done...feels good though.As you can see I am eating quite a bit compared to earlier on in this journal. I really got to sit down and calculate my macros and I will most likely this weekend when I have a little time.

Hope everyone is doing well and trainin hard,

Nick

[styler]

Nice thread. Subscribed*

[PyroEMT]

Loving the journal Nick...just did one of your delt/trap workouts and man it was a killer. Had a great pump and the pain kicked in fast but I loved it. Nice work.

[atmanx5]

when you write cup of brown rice, or half cup brown rice is it cooked or uncooked measurement?

[Ernie-or-AB]

[QUOTE=XNick EdgeX;344772791]

Diet is everything, stick to a high protein, mod carb, low fat diet and you should be all good. Lots of boneless\skinless chicken breast, fish, top sirloin steak, eggs, yams, sweet potatoes, brown rice, oats, whole wheat pastas, and veggies..Gotta eat eat eat if you want to gain! You can keep it clean and still gain weight..stay away from that dirty food..burgers, pizza's, basically any type of fast food..soda's, energy drinks, alcohol, sugary juices and drinks..If you keep your diet clean, you'll get results.



Nick, I've read on several forums to take a sugar (gatorade, sugary juice, gummi bears, candy, etc..) after your workout along with protein to help restore glycogen and continue fat burning. Whats your take on that?

[goddaloveme]

[QUOTE=Ernie-or-AB;371732781]

Originally Posted by XNick EdgeX

Diet is everything, stick to a high protein, mod carb, low fat diet and you should be all good. Lots of boneless\skinless chicken breast, fish, top sirloin steak, eggs, yams, sweet potatoes, brown rice, oats, whole wheat pastas, and veggies..Gotta eat eat eat if you want to gain! You can keep it clean and still gain weight..stay away from that dirty food..burgers, pizza's, basically any type of fast food..soda's, energy drinks, alcohol, sugary juices and drinks..If you keep your diet clean, you'll get results.



Nick, I've read on several forums to take a sugar (gatorade, sugary juice, gummi bears, candy, etc..) after your workout along with protein to help restore glycogen and continue fat burning. Whats your take on that?

My two cents on that is that is crazy! After working out is a good time to take in carbs but why eat junk. As you said about diet is everything. Why not have a bowl of oatmeal with some honey and berries instead of gummy bears?!?!? Juice would be okay I guess but I would opt for a good quality 100% fruit juice. Gatorade would be okay but again I think there are better choices. With something like oatmeal, honey and berries you will get some protein, fiber, quck carbs from honey and slow carbs from oatmeal. I would steer clear of candy, gummy bears and the like. I would choose healthy quick carbs like fruits and the like if you want to replenish glycogen levels.

[Phrogg]

[QUOTE=goddaloveme;371756571]

Originally Posted by Ernie-or-AB

My two cents on that is that is crazy! After working out is a good time to take in carbs but why eat junk. As you said about diet is everything. Why not have a bowl of oatmeal with some honey and berries instead of gummy bears?!?!? Juice would be okay I guess but I would opt for a good quality 100% fruit juice. Gatorade would be okay but again I think there are better choices. With something like oatmeal, honey and berries you will get some protein, fiber, quck carbs from honey and slow carbs from oatmeal. I would steer clear of candy, gummy bears and the like. I would choose healthy quick carbs like fruits and the like if you want to replenish glycogen levels.

^^^^^^^^Fo Sho!

[r_y_a_n]

Originally Posted by XNick EdgeX

No problem dude, here to help with anything I can as well as seek help from others..What this site is all about right!?

Take care.

hey man thanks for the add i have been tryin to get all the knowledge i can so i was wonderin if i could get some knowledge on some good fat burning exercises and if cardio how long do i do them for when training

[Ernie-or-AB]

[QUOTE=goddaloveme;371756571]

Originally Posted by Ernie-or-AB

My two cents on that is that is crazy! After working out is a good time to take in carbs but why eat junk. As you said about diet is everything. Why not have a bowl of oatmeal with some honey and berries instead of gummy bears?!?!? Juice would be okay I guess but I would opt for a good quality 100% fruit juice. Gatorade would be okay but again I think there are better choices. With something like oatmeal, honey and berries you will get some protein, fiber, quck carbs from honey and slow carbs from oatmeal. I would steer clear of candy, gummy bears and the like. I would choose healthy quick carbs like fruits and the like if you want to replenish glycogen levels.

Thanks..I will def opt for the better stuff.

[XNick EdgeX]

6:30am-Bowl of Kashi Heart to Heart (warm cinnamon) with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (2 egg whites and 2 whole scrambled), 3 Orange Triad multi vitamins.

9:00am-A Dannon Light and Fit Yogurt, 2 Moss Munch Bars, and a can of tuna with lemon.

12:00pm-A chicken wrap in a spinich tortilla with lettuce, 15 almonds and a bowl of mixed fruit.

2:00pm-About 10oz's of chicken breast and half cup of brown rice.

4:00pm-A cup of oats with 1 packet of Splenda.

5:15pm-5 Green Bulge Pills, 6 White Flood Pills and 5 Blue Gene tablets.

5:45pm-7:15pm-Triceps, forearms while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

7:30pm-2 scoops of Golden Gains in about 16oz's of water.

9:00pm-About 12oz's of chicken breast (boneless\skinless), with a half sweet potato, and 3 Orange Triad pills.

10:30pm-12oz's of non fat milk.

Training for Wednesday 8-19-09:

Triceps:

Rope Extensions: 4 sets, 1 set of 12 at 95lbs, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 110lbs, 1 set of 12 reps at 95lbs.

Rope Overhead Extensions: 4 sets, 1 set of 12 at 95lbs, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 110lbs, 1 set of 12 reps at 95lbs.

Shortbar Pressdowns: 4 sets (Single Pulley), 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 60lbs.

Weighted Dip Machine: 4 sets, 1 set of 12 reps at 160lbs, 1 set of 10 reps at 175lbs, 1 set of 8 reps at 190lbs, 1 set of 12 reps at 160lbs.

Isolated Reverse Tri Extensions: 4 sets, 1 set of 12 at 35lbs, 1 set of 10 reps at 40lbs, 1 set of 8 reps at 45lbs, 1 set of 12 reps at 35lbs.

Skull Crushers: 4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 75lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 70lbs.

Forearms:

Wrist Curls: 4 sets of 20 reps at 50lbs.

Behind the Back Wrist Curls: 4 sets of 20 reps at 70lbs.

Holy **** what a night last night...I'll give you guys cliff notes for those that didn't catch it on my Twitter page..I got a call at work at 3:30.."Nick, swat had to enter your apt"..Yeah, swat was in my apt..I asked why and the office manager at my complex had no info for me. I hung up and headed home..fast. Before I even got into the complex there were like 100 cops, news crews, swat team, bomb squad, FBI..etc....My jaw dropped, I have never seen anything like it, they brought in this big swat tank type thing I've only seen in movies.. I somehow got my car into the complex through an exit around back and headed towards my place...I knocked on my door and a big dude with a big automatic weapon opened the door and I said "I live here, wtf is going on?" He said the guy across the way is an ex-marine with a bomb and a gun and has a hostage..Snipers were on my balcony with their guns pointed directly across at the guy. I grabbed my wife who was right behind me and we headed out towards the front..on our way out, we walked past the scene and heard the suspect say "I'm going to kill everyone out here, I'm armed and will shoot you all". We then heard all of swat around us cock their guns and we were outta there!! Most unreal thing I have ever seen, it was a warzone!!! Straight out of a movie!! It got even more crazy as the night went on..this was going on from 11:30am to about 10:00pm....My wife got interviewed by Channel 2 news by Rachel Kim and was on tv..Swat ended up busting into his apt and arresting him..That's all I know, not much info out yet..Not sure if they found a bomb or guns..but we saw it all unfold in front of our eyes..We got back into our apt about 10:15 and the entire place was turned upside down..they searched our apt, I'm guessing to make sure we didn't know this guy across the way. Anyway, I'm glad things turned out ok, although I thought our place was going to be shot up..On a good note, I had a nice workout today lol...Glad things are back to normal..I'm behind on answerin posts..but will get to it ASAP!

Hope you guys and girls are doin great,

Nick

[dh_biker]

holy sh*t. Thats nuts!

[Phrogg]

Damn thats some crazy stuff man. I used to live in SoCal and that crap used to happen frequently. Kinda get numb to the craziness after a while.

[nmsk80066]

thats insanity man! glad nothing got shot up. good workout keep it up :]

[PyroEMT]

Just wondering about how long a tub of White Flood lasts? Really thinking about getting some but the tub is really small so just wanted to make sure.

[pu12en12g]

Originally Posted by PyroEMT

Just wondering about how long a tub of White Flood lasts? Really thinking about getting some but the tub is really small so just wanted to make sure.

Even the small tub should last at least a month, it's some potent stuff

[PyroEMT]

Originally Posted by pu12en12g

Even the small tub should last at least a month, it's some potent stuff

Alright thanks man. I've heard a lot of good things about Controlled Labs supps. I'm thinking about trying White Flood and Purple Wrath. Any other suggestions? All I've ever really taken is creatine and protein and just started on pre workout stuff and love em.

[pu12en12g]

Originally Posted by PyroEMT

Alright thanks man. I've heard a lot of good things about Controlled Labs supps. I'm thinking about trying White Flood and Purple Wrath. Any other suggestions? All I've ever really taken is creatine and protein and just started on pre workout stuff and love em.

Blue GENE is another underrated one, a personal fave.

[PyroEMT]

Originally Posted by pu12en12g

Blue GENE is another underrated one, a personal fave.

Oh cool i'll def check that one out. So all 3 of those can be stacked?

[goddaloveme]

NIck, I have been following you, Kane, and Ascent81 for at least 6 months now. I have been following a Kane style training and diet for the last 3 with good results. I had my bodyfat tested about 2 weeks ago and it was 8.5% which I am pretty happy with but would like to get a bit lower. Have you ever tried carb cycling and what do you think of it compared to your steady diet? I am considering switching from carb cycling to a steady diet similar to yours. I am 5'10 180 lbs at 8.5% BF. I need to find balance in my life with my training and doing a Kane style training twice a day is to much to continue forever. I like that you have a fairly balanced diet and a consistent once a day training style so I am planing to adopt your program for a month or two to see how it fits in my life. What do you think of this diet? Any recommendations or changes I might consider?

Protein Carbs Fats Fiber Calories
4:30 AM 3 orange triad 5 blue gene 1g vit c 1 ultra omega 3, 5g Gaba
5:00 AM
1 Scoop Muscle Milk 16 8 6 2.5 150
1 Scoop Casein 24 3 1 0 117
1/2 Cup Oatmeal 5 27 3 4 155
1/4 Cup egg whites 6 1 0 0 28
TOTAL 51 39 10 6.5 450

5:30 AM sp250

6:00 AM TRAINING sipping Purple wraath throughout

8:15 AM 5g glutimine 5g creatine 1g vit c

8:30 AM
1 Scoop Muscle Milk 16 8 6 2.5 150
1/2 Scoop VP2 12 1 0.5 0.5 56.5
1/2 Scoop Casein 12 1.5 0.5 0 58.5
3/4 Organic Cereal 4 24 1 5 121
1/2 Cup Frozen Blue Berries 9 12 0 0 84
1/2 Cup egg whites 12 2 0 0 56
TOTAL 65 48.5 8 8 526

9:00 AM Begin drinking 4 scoops of XTEND in 1 gallon jug

11:00AM
Pure Protein bar 20 17 6 1 202
1 Apple 0.5 22 0.5 0 94.5
4oz Dannon Light&Fit 3 10 0 0 52
TOTAL 25.5 55 6.5 1 380.5

2:00PM
1g vit C 1 ultra omega 3
4oz Chicken 23.5 0 2.5 0 116.5
1 Tsp Olvie oil 0 0 5 0 45
20 almonds 5 5 12 3 22
2 Cups Salad 2 4 0 2 24
TOTAL 30.5 9 19.5 5 333.5

4:30PM
1/2 Cup Oatmeal 5 27 3 4 155
1 Scoop Muscle Milk 16 8 6 2.5 150
TOTAL 21 35 9 6.5 305

7:00PM
3 orange triads, 1g vit C, 1 ultra omega 3
4oz Chicken 23.5 0 2.5 0 116.5
4oz sweet potato 2 24 0 4 26
1 Tsp Olvie oil 0 0 5 0 20
2 Cups Salad 2 4 0 2 24
TOTAL 27.5 28 7.5 6 289.5

9:00 PM 2 anti-oxidents, 5g Gaba

9:30PM
1/2 Casein 12 1.5 0.5 0 58.5
1 1/2 Cups Non Fat Milk 13.5 18 0 0 126
TOTAL 25.5 19.5 0.5 0 184.5

PROTEIN CARBS FAT FIBER CAL
DAILY TOTALS 244 191.5 61 33 2291

I do martial arts monday and friday nights for an hour so I was thinking 15-20 mins cardio tuesday, thrusday, saturday and follow your workouts doing abs M-F. I will be aiming for my 1 gallon of XTEND plus another gallon of water on top of that per day. My main concern is that I am to high in carbs and protein. Goal is to get to 6% BF like you and try to maintain.

Please let me know what you think as I am very serious about this and it means a lot to me.

Thanks bro and I hope to hear soon.

[ajthomas]

Nick, which supplements would you suggest? White Flood or Purple Wrath? Or both?

[goddaloveme]

Originally Posted by ajthomas

Nick, which supplements would you suggest? White Flood or Purple Wrath? Or both?

White Flood is a great pre-workout supplement. Purple wraath is an excellent pre-intra-post workout supplement. I am sure he would recommend both!

[Dracoy]

Looks like you need a new shirt

[PyroEMT]

Originally Posted by goddaloveme

White Flood is a great pre-workout supplement. Purple wraath is an excellent pre-intra-post workout supplement. I am sure he would recommend both!

Just wondering how you cycle these products? Month on and a month off or what?

[nano.ix]

Originally Posted by PyroEMT

Just wondering how you cycle these products? Month on and a month off or what?

Pre-workout products need to by cycled b/c of the stims. You'll build up a resistance and then the products are not effective anymore. It's recommended to take off 1-2 weeks (after you stop feeling the effects) to bring your resistance back down.

PW needs no cycling since it is just EAA's

[goddaloveme]

Originally Posted by nano.ix

Pre-workout products need to by cycled b/c of the stims. You'll build up a resistance and then the products are not effective anymore. It's recommended to take off 1-2 weeks (after you stop feeling the effects) to bring your resistance back down.

PW needs no cycling since it is just EAA's

Agreed. I would usually go through a tub of white flood then give it 2 weeks off. Purple wraath you don't really need to cycle because it is mainly just EAA's although it does contain Beta Alanine and Citrulline Malate also. I usually go through a 2 tubs and then take a few days to a week off.

[PyroEMT]

Alright thanks for both of the replies. I'm pretty excited to try both these products. Might even go ahead and throw green mag in there too. Thanks again for the help guys.

[KrGAce]

Originally Posted by XNick EdgeX

6:30am-Bowl of Kashi Heart to Heart (warm cinnamon) with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 4 eggs (2 egg whites and 2 whole scrambled), 3 Orange Triad multi vitamins.

9:00am-A Dannon Light and Fit Yogurt, 2 Moss Munch Bars, and a can of tuna with lemon.

12:00pm-A chicken wrap in a spinich tortilla with lettuce, 15 almonds and a bowl of mixed fruit.

2:00pm-About 10oz's of chicken breast and half cup of brown rice.

4:00pm-A cup of oats with 1 packet of Splenda.

5:15pm-5 Green Bulge Pills, 6 White Flood Pills and 5 Blue Gene tablets.

5:45pm-7:15pm-Triceps, forearms while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

7:30pm-2 scoops of Golden Gains in about 16oz's of water.

9:00pm-About 12oz's of chicken breast (boneless\skinless), with a half sweet potato, and 3 Orange Triad pills.

10:30pm-12oz's of non fat milk.

Training for Wednesday 8-19-09:

Triceps:

Rope Extensions: 4 sets, 1 set of 12 at 95lbs, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 110lbs, 1 set of 12 reps at 95lbs.

Rope Overhead Extensions: 4 sets, 1 set of 12 at 95lbs, 1 set of 10 reps at 100lbs, 1 set of 8 reps at 110lbs, 1 set of 12 reps at 95lbs.

Shortbar Pressdowns: 4 sets (Single Pulley), 1 set of 12 reps at 60lbs, 1 set of 10 reps at 70lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 60lbs.

Weighted Dip Machine: 4 sets, 1 set of 12 reps at 160lbs, 1 set of 10 reps at 175lbs, 1 set of 8 reps at 190lbs, 1 set of 12 reps at 160lbs.

Isolated Reverse Tri Extensions: 4 sets, 1 set of 12 at 35lbs, 1 set of 10 reps at 40lbs, 1 set of 8 reps at 45lbs, 1 set of 12 reps at 35lbs.

Skull Crushers: 4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 75lbs, 1 set of 8 reps at 80lbs, 1 set of 12 reps at 70lbs.

Forearms:

Wrist Curls: 4 sets of 20 reps at 50lbs.

Behind the Back Wrist Curls: 4 sets of 20 reps at 70lbs.

Holy **** what a night last night...I'll give you guys cliff notes for those that didn't catch it on my Twitter page..I got a call at work at 3:30.."Nick, swat had to enter your apt"..Yeah, swat was in my apt..I asked why and the office manager at my complex had no info for me. I hung up and headed home..fast. Before I even got into the complex there were like 100 cops, news crews, swat team, bomb squad, FBI..etc....My jaw dropped, I have never seen anything like it, they brought in this big swat tank type thing I've only seen in movies.. I somehow got my car into the complex through an exit around back and headed towards my place...I knocked on my door and a big dude with a big automatic weapon opened the door and I said "I live here, wtf is going on?" He said the guy across the way is an ex-marine with a bomb and a gun and has a hostage..Snipers were on my balcony with their guns pointed directly across at the guy. I grabbed my wife who was right behind me and we headed out towards the front..on our way out, we walked past the scene and heard the suspect say "I'm going to kill everyone out here, I'm armed and will shoot you all". We then heard all of swat around us cock their guns and we were outta there!! Most unreal thing I have ever seen, it was a warzone!!! Straight out of a movie!! It got even more crazy as the night went on..this was going on from 11:30am to about 10:00pm....My wife got interviewed by Channel 2 news by Rachel Kim and was on tv..Swat ended up busting into his apt and arresting him..That's all I know, not much info out yet..Not sure if they found a bomb or guns..but we saw it all unfold in front of our eyes..We got back into our apt about 10:15 and the entire place was turned upside down..they searched our apt, I'm guessing to make sure we didn't know this guy across the way. Anyway, I'm glad things turned out ok, although I thought our place was going to be shot up..On a good note, I had a nice workout today lol...Glad things are back to normal..I'm behind on answerin posts..but will get to it ASAP!

Hope you guys and girls are doin great,

Nick

Hey Bro, how ya been! Haven't been around this site for a while, trying to get my own thing done. You doin well? Take care dude!

"G"
http://www.garandstiger.com/krgwpblog

[goddaloveme]

Originally Posted by goddaloveme

NIck, I have been following you, Kane, and Ascent81 for at least 6 months now. I have been following a Kane style training and diet for the last 3 with good results. I had my bodyfat tested about 2 weeks ago and it was 8.5% which I am pretty happy with but would like to get a bit lower. Have you ever tried carb cycling and what do you think of it compared to your steady diet? I am considering switching from carb cycling to a steady diet similar to yours. I am 5'10 180 lbs at 8.5% BF. I need to find balance in my life with my training and doing a Kane style training twice a day is to much to continue forever. I like that you have a fairly balanced diet and a consistent once a day training style so I am planing to adopt your program for a month or two to see how it fits in my life. What do you think of this diet? Any recommendations or changes I might consider?

Protein Carbs Fats Fiber Calories
4:30 AM 3 orange triad 5 blue gene 1g vit c 1 ultra omega 3, 5g Gaba
5:00 AM
1 Scoop Muscle Milk 16 8 6 2.5 150
1 Scoop Casein 24 3 1 0 117
1/2 Cup Oatmeal 5 27 3 4 155
1/4 Cup egg whites 6 1 0 0 28
TOTAL 51 39 10 6.5 450

5:30 AM sp250

6:00 AM TRAINING sipping Purple wraath throughout

8:15 AM 5g glutimine 5g creatine 1g vit c

8:30 AM
1 Scoop Muscle Milk 16 8 6 2.5 150
1/2 Scoop VP2 12 1 0.5 0.5 56.5
1/2 Scoop Casein 12 1.5 0.5 0 58.5
3/4 Organic Cereal 4 24 1 5 121
1/2 Cup Frozen Blue Berries 9 12 0 0 84
1/2 Cup egg whites 12 2 0 0 56
TOTAL 65 48.5 8 8 526

9:00 AM Begin drinking 4 scoops of XTEND in 1 gallon jug

11:00AM
Pure Protein bar 20 17 6 1 202
1 Apple 0.5 22 0.5 0 94.5
4oz Dannon Light&Fit 3 10 0 0 52
TOTAL 25.5 55 6.5 1 380.5

2:00PM
1g vit C 1 ultra omega 3
4oz Chicken 23.5 0 2.5 0 116.5
1 Tsp Olvie oil 0 0 5 0 45
20 almonds 5 5 12 3 22
2 Cups Salad 2 4 0 2 24
TOTAL 30.5 9 19.5 5 333.5

4:30PM
1/2 Cup Oatmeal 5 27 3 4 155
1 Scoop Muscle Milk 16 8 6 2.5 150
TOTAL 21 35 9 6.5 305

7:00PM
3 orange triads, 1g vit C, 1 ultra omega 3
4oz Chicken 23.5 0 2.5 0 116.5
4oz sweet potato 2 24 0 4 26
1 Tsp Olvie oil 0 0 5 0 20
2 Cups Salad 2 4 0 2 24
TOTAL 27.5 28 7.5 6 289.5

9:00 PM 2 anti-oxidents, 5g Gaba

9:30PM
1/2 Casein 12 1.5 0.5 0 58.5
1 1/2 Cups Non Fat Milk 13.5 18 0 0 126
TOTAL 25.5 19.5 0.5 0 184.5

PROTEIN CARBS FAT FIBER CAL
DAILY TOTALS 244 191.5 61 33 2291

I do martial arts monday and friday nights for an hour so I was thinking 15-20 mins cardio tuesday, thrusday, saturday and follow your workouts doing abs M-F. I will be aiming for my 1 gallon of XTEND plus another gallon of water on top of that per day. My main concern is that I am to high in carbs and protein. Goal is to get to 6% BF like you and try to maintain.

Please let me know what you think as I am very serious about this and it means a lot to me.

Thanks bro and I hope to hear soon.

I double checked and I was slightly off in my calculations the macros are actually:
DAILY TOTALS Protein:242.5 Carbs:219 Fat:60 Fiber:31.5 Calories:2386

What do you think? I am looking to get lower bodyfat from 8.5% where I am now. I would like to get to 6%. What percentage do you maintain and what do you think about my macros for reaching my goal. I know diet is like 80 percent of it so I really want to dial it in.

[Magicalpops]

hey nick im just now starting to go to the gym. ive been working out at home so id do pretty much full body workouts every day taking 2 days break cause i didnt have a lot of weight. do you have a certain schedule you follow at the gym? like certain body parts for certain days? if so id like to know