Dave’s Blog

I started yesterday to train about 11 times a week. I’m out of the bed at 6:20am instead of 7:30. I go to the gym for a 30 minutes HITT cardio training ‘’5 minutes heat-up, 15 minutes HIIT and 5 minutes cool-down'’. Rigth after that I go home for a breakfast ‘’14 white-egg and 2 teaspoon of Oil olive. Next I head to shower than to my job until 4:30PM. Right after my job I go to the gym for a muscular training of about 1:30h. Monday is my pecs, thusday is my back, wednesday is my shoulders and traps, thursday is my arms and friday is my legs. I do my abs and calfs each 2 days.

After 6 days I lost a total of 5 pounds with my new diet. I’m now at 202 pounds and will update this status tonight. I’m still trying to get to 190 - 185 with a Bodyfat level of 8% or less.

Hi everyone,

One week ago, I began my cut phase after a pretty long bulking phase. I was at 207 Pounds and a 18% bodyfat level. My lean mass is around 170 pounds.

I want to get to 8% bodyfat so i’m eating about 500 to 1000 less calories a day but I’m keeping the same amount of protein to keep the more muscle possible. I’m now after one week at 203 pounds and heading to 180-185 pounds for a 170 pounds lean mass.

I wanted to go from 10% bodyfat too 6% bodyfat.

Last time I tried 2 machines to test my bodyfat level, the first one was an little electrical machine and it says 8% bodyfat. Then we try the real technique with the tongs to get 10.12% bodyfat.

My diet is the Lyle McDonald’s Ultimate Diet 2.0 self adaptation. That’s a very simple strategy that work pretty well for me. One Monday, Tuesday, Wednesday, Thursday I got on low carb diet and little lower calories. Then on Friday and Sarturday I go on high carb and high calories to restart my anabolic state. I use to eat normaly on Sunday and I start again on Monday.

 For my programs I’m actullay training 6 times a week.

Monday is for the pecs and the abs, Thusday is for my back, wednesday is for my shoulders, I go run for 60 minutes on Thursday (11 kilometers), I do my arms and forarms + abs on Friday and finaly my legs + fullbody on Satursday.

Supplementation :

Here is what I take each training day

6:20 am 3 Nitrix tabs

7:05 am 1 Vitamin C - 1 Multi-Vitamin - 1 Zinc - 1 Magnesium - 1 Chromium - 1 for joints - 1 calcium and vit D and 5ml omega 3

7:06 am 12 egg (only the white) + 30 grams of white chesse low fat and a big glass of vegetables cocktail

10:15 am 3 Nitrix tabs - 1 Vitamin C and 1 for joints

11:00 am I take my diner (Usualy 250 of meal as Salmon or other fish, pork, white chicken breast or steak) + 3 protions of vegetables.

4:00 pm (PRE-WORKOUTS) 3 Nitrix tabs - 1 Scoop of Gaspari Nutrition SuperPump250 - 1 Scoop of Whey proteins ( Totals of 4.5 grams leucine, 3grams isoleucine and 3 grams valine)

4:30 pm (WHILE TRAINING) 30 grams of carbs (Malto-Dextrose) and half a scoop of Whey proteins

6:30-7:00 PM (POST WORKOUT) 2 Scoop of Whey proteins, 1.5 grams of Monohydrate Creatine (Already 2 grams per portions of Nitrix as Ethyl Ester Creatine), 30 grams of Dextrose, 3 Yellow Eggs

8:00 PM last meal with around 250-300 grams of Fish or pork or white chicken breast or steak with 3 to 4 portions of vegetables.

Before bedtime I take 1.2 grams of Calcium with .400 grams of vitamins D

Maybe I’ll try Atro-Phex soon to get really cut, wish It will work well