XNick Edge'sX Workout Journal

[Trullinger]

Hey, been following your journal for awhile now and i must say i'm amazed by your dedication to keeping up the journal, and the weight you've appeared to put on.

Some quick questions about the CL supps though..
Are there any benefits to using either the WB as compared to the WF? which would u choose?
Are blue gene and Blue up similar, or do you use both?
Last but not least, if on a budget, in what order would rank WB/WF, blue up, blue gene, green bulge, and glycer grow? ( I left out PW because its already sitting on my shelf)

thanks ahead of time for the advice

[Phrogg]

Originally Posted by Trullinger

Hey, been following your journal for awhile now and i must say i'm amazed by your dedication to keeping up the journal, and the weight you've appeared to put on.

Some quick questions about the CL supps though..
Are there any benefits to using either the WB as compared to the WF? which would u choose?
Are blue gene and Blue up similar, or do you use both?
Last but not least, if on a budget, in what order would rank WB/WF, blue up, blue gene, green bulge, and glycer grow? ( I left out PW because its already sitting on my shelf)

thanks ahead of time for the advice

WF has stims, WB doesnt. I would personally go for green mag over green bulge, but hey, thats just me. But yeah I would go with a creatine next if you dont already have one. Then If you still gots the cash Id say go for Blue gene, blue up, or glycergrow.

[flabtoabs]

Hey Nick

If I'm doing 45mins cardio per day of steady state cardio
can I gain muscle at same time?

I'm at 25%bf and want to drop to 9% by next may
I'm not looking to really size bit cut with some definition

[Phrogg]

Originally Posted by flabtoabs

Hey Nick

If I'm doing 45mins cardio per day of steady state cardio
can I gain muscle at same time?

I'm at 25%bf and want to drop to 9% by next may
I'm not looking to really size bit cut with some definition

Yo, its hard to gain much muscle while in a caloric deficit. That caloric deficit is needed for fat loss. You may see some strength gains , but on a low cal diet its hard to see some mass gains.

[deniall]

Originally Posted by deniall

Nick. I'm interested to know how you're finding the high protein, moderate carb, low fat approach. Are you losing much definition?

Quoted for a reply.

[leishmanjc]

Originally Posted by XNick EdgeX

..I've dealt with haters ever since I've been on here, no biggie.."Haters gon hate" right?..I just ignore em'..Only thing on my mind is family and training hard for this comp next year!

Amen to that brotha....always gonna be someone jealous of your hard work...always someone thinking you cheated to get where you are. What I've found is the reason they think that way is they're the ones that WOULD actually cheat to get there. The fact is if they followed you around for one day they'd be blown away at your 100% dedication all 24 hours of the day. Props to you for all your hard work and dedication...I know what it takes and it ain't easy...but it's rewarding as hell and there's no feeling like it. Keep it up bro.

[LeonMc]

Hey nick, what great abs workout would you recommend to someone new on building their abs? If you would'nt mind, the stes and reps do helps. Thanks

[poppit]

INCREDIBLE physique nick, an absolute inspiration!
I've only recently found your journal and have been reading a lot of the past posts. I can appreciate the responses and advice you've given and have been able to withdraw a lot of info and employ it into my routine and diet.

I recently took a week off training and am into my second week back in the gym. However, over that week i also got pretty relaxed on the diet so my ab development has somewhat diminished slightly. I'm back on a strict diet now but wanted to ask what sort of calories you allow yourself on a daily basis? i know it depends on my weight, BMR and such but it'll give me a good ratio to what i should be on. Also, on your days off is there anything you add or subtract to your food intake to ensure good recovery?

Cheers

[goddaloveme]

Originally Posted by poppit

INCREDIBLE physique nick, an absolute inspiration!
I've only recently found your journal and have been reading a lot of the past posts. I can appreciate the responses and advice you've given and have been able to withdraw a lot of info and employ it into my routine and diet.

I recently took a week off training and am into my second week back in the gym. However, over that week i also got pretty relaxed on the diet so my ab development has somewhat diminished slightly. I'm back on a strict diet now but wanted to ask what sort of calories you allow yourself on a daily basis? i know it depends on my weight, BMR and such but it'll give me a good ratio to what i should be on. Also, on your days off is there anything you add or subtract to your food intake to ensure good recovery?

Cheers

Nick's macros while bulking are looking like:

Daily intake:

Cals: 3,270

Protein:260

Fats: 60

Carbs: 240

When he is cutting I believe he uses pretty much the same macros just a little less over all so maybe something like:

Daily intake:

Cals: 2,290

Protein:240

Fats: 50

Carbs: 220

Diet is key I hope that helps. Make small adjustments and allow 2 weeks or so to judge the progress. If your not going down as fast either 1: decrease carbs, 2: increase cardio but NEVER BOTH!

[JMath]

Originally Posted by goddaloveme

Nick's macros while bulking are looking like:

Daily intake:

Cals: 3,270

Protein:260

Fats: 60

Carbs: 240

When he is cutting I believe he uses pretty much the same macros just a little less over all so maybe something like:

Daily intake:

Cals: 2,290

Protein:240

Fats: 50

Carbs: 220

Diet is key I hope that helps. Make small adjustments and allow 2 weeks or so to judge the progress. If your not going down as fast either 1: decrease carbs, 2: increase cardio but NEVER BOTH!

Is it just me, or do the first set of macros not equal the calories listed? The macros listed in the first set are only 250 calories more than the second set.

[XNick EdgeX]

Originally Posted by Sabouneh

just wondering how you can get away with lifting such little weight? not to sound like a d*ck by any means... but your in amazing shape... yet you look like you would be a hulk in the gym... do you just go for the pump? do you not rest between sets and lifts? hopefully you can give me a better perspective.. thanks man

In my opinion, it's not about how many plates you throw on the bar..For some it might be and that's fine..everyone has their own deal and knows what works for them..Sure anyone can throw on weight and rep out some lifts, but is your form in check? I tried doing the heavy\5 rep deal and I wasn't really feeling it, if I'm feelin like I can throw on 20 more lbs or whatever onto the bar, I will...but for the most part cuttin up or bulkin up I tend to stay within the 8-12 rep range..Just works better for me..as long as I can rep out what I set to do and keep form.

Originally Posted by NeverFallinDown

Hey nick, this is a really stupid question but what do U do if ur muscle to be trained that day is still sore from last week? Do u skip training that day or just move to the next muscle? Thanks

My recovery time has always been pretty good, I tend to recover within a couple days..but if I am feeling a little sore from a previous session, I'll still push it. I try to stay as consistent as possible and always keep my routine in order to make sure those muscles have enough recovery time.

Originally Posted by cleemy

Read all the posts in this thread, and it make me realize what I miss for the past few months. I need to be more strict on my meals, and pumping harder in the gym room.

Really enjoy your posts and it a good reference for natural bodybuilder.

I appreciate the kind words man, thank you.

Originally Posted by Addict3d

Hey nick that orange triad vitamins you take are they small since you have to take 6?

Not too bad at all compared to other multi's!! 3 in the morning and 3 at night is all you need, works out great for me!

Originally Posted by evasiontank

Hey Nick! I'm a big fan of yours and admire your dedication and consistency, and although i find you to be a bit crazy, I have much respect for your lifestyle.

I have a few questions.

1) What is your BF%?

2) How in the world did you get so lean without counting a single calorie!?

3) Would you happen to have any pictures of you before you started working out and living the lifestyle you live today?

Thanks!

Thanks man! .....Just a little crazy, but I'm ok with that

1. I tend to keep my bf% pretty low year round, but just recently upped my cals and am eating more than I ever have with very minimal fat gain..Still eating clean as you can see from previous posts. I have not measured my BF% but the abs are still very visible. My metabolism is very very high..I would say I'm sitting around 6-7%.

2. Genetics and a clean diet, like I said even when cutting I really do not do any cardio at all.

3. I post up old pics of me weighing like 96lbs at 18 once in awhile lol..

Originally Posted by biglen18

hey nick, just wanted to let you know that after following the workouts from your log and a similar diet plan, i'm seeing some great gains. Thanks for all the helpful info.

Thank YOU! I appreciate that and am glad to be of a little help!

Originally Posted by NeverFallinDown

Nick, do u think it is better to do back and bi's in the same session or on separate days? For awhile I gave back its own day but noticed a way better pump in my bicepswhen I train them together, just didn't know if it was better for gains.

I know tons of people who hit back and biceps in the same day and it seems to be working for them great!..It's all preference, if you feel like it's working for you and you are making gains than stick with it, if not..switch things up a bit! Regardless though..it's always good to switch things up.

[Phrogg]

Yeah, I hit back and bis on the same day. I love to super set chins with preacher bar curls. INSANE PUMP! (especially if i take a little WF pre workout)

[Sabouneh]

thanks for the replies nick... your a little ways back on those Q n A's huh? haha

[mad426]

hey nick,

gotta say that your journal has been a huge help to me, particularly your answers to others' questions. got one myself, finally:

you mentioned earlier that you wont go above 25 on your front/lateral raises cuz youve heard some nasty things. what have you heard? obviously having to do with joint issues, but what exactly, because im approaching 25s soon.

thanks,
mike

[tleenicurn]

I see that you don't have "cheat" foods.....but don't you ever crave for something??? what about when you're on vacation & when you have to eat out?

[kwickez]

i see u go for black beans,how do u feel about brown rice?

[tleenicurn]

Originally Posted by JMath

Is it just me, or do the first set of macros not equal the calories listed? The macros listed in the first set are only 250 calories more than the second set.

What's the reason for not decrease the carb AND increase cardio at the same time?

[BPP]

subscribed

[jwright715]

Hey nick..i was just curious what Muscle Ink is all about? I was in a tattoo book thats coming out at the end of the month but have NO idea where to go from there if i were to pursue something in that field further..ideas?

[XNick EdgeX]

Diet

7:30am-Bowl Kashi Crunch with non fat milk, 15oz Lean Pro Matrix protein shake mixed in water, 6 eggs (4 egg whites and 2 whole scrambled), 3 Orange Triad multi vitamins.

9:45am-Pure Protein bar, Dannon Light and Fit Yogurt, and turkey wrap in a spinich tortilla.

12:00pm-A chicken sandwich with mustard only on whole wheat bread, a side of tuna,15 almonds, and bowl of mixed fruit.

2:15pm-About 8oz's of lean top sirloin and a Moss Munch bar(healthiest granola bar out there).

4:30pm-1 cup of plain oats mixed in water and a packet of Splenda.

5:30pm-5 Blue Gene Tablets, 5 Green Bulge pills and 6 White Flood Tablets downed with Purple Wraath.

6:00pm-7:30pm-Chest training while drinking 1.5 scoops of Controlled Labs Purple Wraath mixed in 22 ounces of water (Sipping intra-workout).

7:45pm-3 scoops of Golden Finish in about 15oz's of water and about 4oz's of turkey.

8:30pm-16oz's of lemon chicken breast, and half a sweet potato, with 3 Orange Triad pills.

10:00pm-10oz's of non fat milk.

Training for Saturday 10-17-09

Chest Training:

Hammer Strength Wide Chest Press - 4 sets, 1 set of 12 reps at 180lbs, 1 set of 10 reps at 220lbs, 1 set of 8 reps at 240lbs, 1 set of 12 reps at 180lbs.

Seated Fly's (Machine) - 4 sets, 1 set of 12 reps at 70lbs, 1 set of 10 reps at 80lbs, 1 set of 8 reps at 90lbs, 1 set of 12 reps at 70lbs.

Chest Press - 4 sets, 1 set of 12 reps at 150lbs, 1 set of 10 reps at 170lbs, 1 set of 8 reps at 190lbs, 1 set of 12 reps at 150lbs.

Hammer Strength Incline - 1 set of 12 reps at 140lbs, 1 set of 10 reps at 160lbs, 1 set of 8 reps at 180lbs, 1 set of 12 reps at 140lbs.

Incline DB Fly's - 4 sets, 1 set of 12 reps at 30lbs, 1 set of 10 reps at 35lbs, 1 set of 8 reps at 40lbs, 1 set of 12 reps at 30lbs.

Incline DB Presses - 4 sets, 1 set of 12 reps at 55lbs, 1 set of 10 reps at 60lbs, 1 set of 8 reps at 65lbs, 1 set of 12 reps at 55lbs.

Decline Cable Fly's - 4 sets, 1 set of 12 reps at 45lbs, 1 set of 10 reps at 50lbs, 1 set of 8 reps at 60lbs, 1 set of 12 reps at 45lbs.

Had a killer workout last night, when I was about halfway through my workout there was 1 other person in the weight room with me..pretty much had the whole gym to myself. I added DB fly's to the regimen last week and I really do like them a lot, you get that full stretch in when coming down and as you are coming back up you squeeze the **** out of that upper chest, feels really good.I know it's been a week or so since I have filled out my journal but I'm doing the best I can on doing it as much as possible and getting back to all you guys, as some of you know my mother is terminally ill and this last week has been very rough. I took a couple days off work to take care of her as her illness is really starting to effect her brain. I appreciate all of you hanging in there who have hit me up with questions, I try to get back to everyone in the order they are posted. I'm still on a 2 day on, 1 day off training routine and I love it. I'll be sticking with this routine for awhile.

Hope you are all having a great weekend, talk to you all soon.

Nick

[goddaloveme]

Originally Posted by tleenicurn

What's the reason for not decrease the carb AND increase cardio at the same time?

Small adjustments. If you do both you are likely to make to big of an adjustment and start to lose weight to fast. If you lose weight to fast it is most likely you are losing muscle which we want to avoid for that lean hard look.

[dh_biker]

prayers go out to your mother nick. hope she gets well very soon!
take care

[tleenicurn]

Originally Posted by goddaloveme

Small adjustments. If you do both you are likely to make to big of an adjustment and start to lose weight to fast. If you lose weight to fast it is most likely you are losing muscle which we want to avoid for that lean hard look.

Thanks for the response!!!

[BPP]

thinkin about you and your family bro

[goddaloveme]

Originally Posted by tleenicurn

Thanks for the response!!!

Glad to help if I can

[SupaFly78]

Hey Nick:

How does your program look in terms of days on and days off. Do you work out 5 days in a row and then take the weekends off, or no?

[Freakpunk]

Hey Nick,Anuj this side,I have just read all your training forums and threads and i am greatly amazed and inspired by your progress.But one thing i have noticed is that in your forums there is a lot of discussion on ECTOs and MESOs but no discussion about ENDOs.I am an endomorph,with a relatively slow metabolism,around 14% BF and have a problem with gaining lean muscle and easy time putting more of FAT,besides this i have a very thick skin,which is again a problem.It would be very generous on your part if you could please give me some tips on training routine,Cardio sessions,on diet..what kind of supplement should i take to gain as much lean muscle and while keep off fat as low as possible.Any kind of help would be appreciated.

[dh_biker]

Originally Posted by Freakpunk

Hey Nick,Anuj this side,I have just read all your training forums and threads and i am greatly amazed and inspired by your progress.But one thing i have noticed is that in your forums there is a lot of discussion on ECTOs and MESOs but no discussion about ENDOs.I am an endomorph,with a relatively slow metabolism,around 14% BF and have a problem with gaining lean muscle and easy time putting more of FAT,besides this i have a very thick skin,which is again a problem.It would be very generous on your part if you could please give me some tips on training routine,Cardio sessions,on diet..what kind of supplement should i take to gain as much lean muscle and while keep off fat as low as possible.Any kind of help would be appreciated.

whats your diet like. you can train all day in the gym but if your diet is crap your results will reflect it.

[sm101690]

Where did u find these Moss Munch granola bars?

[SupaFly78]

Does anybody know by chance from reading through Nick's workout routines if he usually works out Monday through Friday and takes the weekends off? Thanks!