nicksmith3 - 10 week CUT.. Wait wut?

[Amara]

who's the guy in your display photo?

If its you then why are you lean, did you gain weight on purpose? just for this challenge?

It's called bulking. You have to eat a lot of food to try an put on muscle mass and you tend to get a little fat in the process.

why can't he just eat lean meat and fish and other lean foods and work his muscles?

or is this like trying to gain muscle weight as fast as you can for a short period of time

[Luigi]

you do realise you called loochi luigi right ??

its ok i forgive you, im obviously on your mind :pfft: weirdo.

[GHOSTN]

who's the guy in your display photo?

If its you then why are you lean, did you gain weight on purpose? just for this challenge?

It's called bulking. You have to eat a lot of food to try an put on muscle mass and you tend to get a little fat in the process.

why can't he just eat lean meat and fish and other lean foods and work his muscles?

or is this like trying to gain muscle weight as fast as you can for a short period of time

you will not gain bugger all muscle just by eating protein, thats why

[nicksmith3]

The Musashi CUT - DietWeek 1, Day 4

Thursday 14th May 09.

0730

1 cup oats

30g whey isolate

multi vitamin

1 cap hot rox

vitamin d

0800

1 cup oats

30g whey isolate

0930

1/3 cup oats

18.9g whey isolate

1000

1/3 cup oats

18.9g whey isolate

1100

1/3 cup oats

18.9g whey isolate

1200

1/3 cup oats

18.9g whey isolate

2 cap hot rox

1300

1/3 cup oats

18.9g whey isolate

1400

1/3 cup oats

18.9g whey isolate

15001/3 cup oats

18.9g whey isolate

1600

1/3 cup oats

18.9g whey isolate

1700

1/3 cup oats

18.9g whey isolate

1830 Training (intra-workout)

carnitine

electrolites

bcaa/eaa's

creatine

1950 (post-workout)

100g mixed veg

130g chicken breast

mutli vitamin

2130

50g mixed veg (frozen)

130g chicken breast

2230

20g cottage cheese

Notes - Similar diet to the last couple of day's. I've dialed it in a little more, removed the dextrose from the first meal, added x2 hot rox noon. (Which took four hours to kick in!) - Not sure why, but when they hit.. i sure did 'feel' em! After work, jumped in tha car and cranked tha sounds up LOUD! Was fully pumped by the time i made it into the gym 20mins later. Dextrose has also been removed from intra-workout because of the anti-catabolic effect of the hot rox. That way i can maximise fat burning during training.

[nicksmith3]

The Musashi CUT - DietWeek 1, Day 4

Thursday 14th May 09.

3D POF Every-Other-Day X-Rep Phase 2 Size Surge Mass Program

Workout 1: Chest, Triceps

Chest Midrange (X Reps on 2nd set)

Flat dumbbell presses*, 2 x 10-12 - 45kg ea

Upper Chest Stretch & Contracted (drop set)

Incline cable flyes, 1 x 10(6) - 25kg ea (start)

Lower Chest Midrange (X Reps on 2nd set)

Wide-grip dips*, 2 x 10-12 - bodyweight

Lower Chest Stretch & Contracted (drop set)

Low cable flyes, 1 x 10(6) - 30kg ea (start)

Triceps Midrange (X Reps on 2nd set)

Dips* (arms in close), 2 x 10-12 - bodyweight

Triceps Stretch

Overhead extensions, 1 x 10-12 - 12kg ea

Triceps Contracted (drop set)

Dumbbell kickbacks, 1 x 10(6) - 10kg ea (start)

*I do two warmup sets with 50 and 80 percent of my work weight for 10 and eight reps, respectively, prior to my work sets.

Note - Used the same you go i go routine with my training buddy this sesh. Pump is almost gone, as i expected would happen. I'm planning on holding my strength for all the exercises, including my 45's for 12 on tha flat dumbbell press. When i made it to the cables the dropsets were brutal, but im really enjoying the focus im getting from these hot rox. So i'll be keeping those puppys on board! - Really helps me keep it dialed in. Cardio tommorow morning at 6am, oh YEAH!

[Lamborghinilova]

I assume it is the US Version of Hot Roxx extreme? (do they even do a NZ version?)

[Construction Soldier]

The American one, you can find it, but you have to ask the shop assistant.

That stuff really warms you up!

[nicksmith3]

The Musashi CUT - DietWeek 1, Day 5

Friday 15th May 09.

0500

1 cup oats

30g whey isolate

x2 hot rox

0605 (cardio)

0705

2 & 1/2 cup oats

30g whey isolate

x1 multi vitamin

vitamin d

0800

2 & 1/2 cup oats

30g whey isolate

0930

1/3 cup oats

18.9g whey isolate

1000

1/3 cup oats

18.9g whey isolate

1100

1/3 cup oats

18.9g whey isolate

x1 hot rox

x 1 multi vitamin

1200

1/3 cup oats

18.9g whey isolate

1300

30g mixed veg

18.9g whey isolate

1400

30g mixed veg

18.9g whey isolate

1500

30g mixed veg

18.9g whey isolate

1600

30g mixed veg

18.9g whey isolate

1700

30g mixed veg

18.9g whey isolate

1800

30g mixed veg

18.9g whey isolate

1900

30g mixed veg

100g chicken breast

2015 (Cardio)

2050

30g mixed veg

30g whey isolate

10g Dextrose

50g chicken breast

multi vitamin

2130

30g mixed veg

50g chicken breast

50g cottage cheese

2200

cottage cheese

Notes - Diet today, will be as follows - 50% of my carbohydrate intake will/has been taken in and around my training to take advantage of the extra uptake into the muscles as opposed to being stored as fat. I also added Dextrose and Whey isolate in post-cardio to try and restore some glycogen that was depleted during the second cardio session.

Take note - Cardiovascular work will increase nutrient partitioning towards muscle tissue and away from fat tissue. One should take advantage of this by consuming the bulk of their carbohydrate intake around this time. The benefits are that these nutrients induce fat storage, but will rather be stored in muscle tissue.

Why would you want to deny your muscles nutrients at the most crucial time of the day, but then provide them during rest? It does not make sense. Treat your cardiovascular work like your lifting.

- Layne Norton, IFPA, NGA Pro Natural Bodybuilder

http://bodyspace.bodybuilding.com/str8flexed/

[nicksmith3]

The Musashi CUT - Training Week 1, Day 5

Friday 15th May 09.

0605 - Cardio

45 minutes

HIIT - 20 mins

Cycle 5mins

Rower 10mins

Stepper 5mins

Moderate HRBPM (140-150)

Flat Treadmill 5mins (jog)

Incline Treadmill 15mins (jog)

Flat Treadmill 5mins (warm-down)

Note - After throwing the hot rox back at 5am they kicked in far faster than yesterday. So by 0550 i was AMPED, so i jumped into tha car rocked tha sounds up LOUD and by the time i made it in i was well ready for some FUN. Using my sprint intervals, 40-50sec full HRPM coupled with 1.30sec rest moderate pace i was well dripping with sweat when i finished up on the stepper. Lungs are starting to feel the full impact of the all out no holds barred HIIT. Asthma, with the tight lung feeling i experienced the first couple of sessions is now non-existant, and my stamina is increasing VERY fast. Overall PHAT session, girls were all DOMINATING the cardio room sweating it out. - HOT. :grin:

[drbarbie]

Hi Nick I picked up your progress page from facebook. Good job!

[laurasaur]

Awesome effort so far keep it up.

[nicksmith3]

I assume it is the US Version of Hot Roxx extreme? (do they even do a NZ version?)

You're best to source them from http://www.nutraplanet.com (USA)

Also, if you haven't used a thermogenic before i would recommend you go easy and test your tolerance with 1 cap.

The American one, you can find it, but you have to ask the shop assistant.

That stuff really warms you up!

It's a good thing it's WINTER here then, hey brah! :grin:

Hi Nick I picked up your progress page from facebook. Good job!

Hey DB!

Great to have you along for tha party! :nod:

How are you finding being back home?

Awesome effort so far keep it up.

Thanks Laura! - I appreciate the support.

[nicksmith3]

Also, i would like to note. - I'm logging this on 'nzbodybuilding.com' and not bodybuilding.com for several reasons.

1. I'm interested in helping KIWI's with their fitness goals.

2. To give you boys/girls on here an idea of what I do for contest prep, and hopefully some of you will find my information usefull for YOUR OWN prep.

3. To get feed back from you guys on anything, whether it be diet or the training or timing etc. I'm sure i am being clear enough in my notes. But if you're unsure of things, either post up or PM me.

Also, i'm interested in recruiting a photographer around the weekend 14-16th of July who has physique/fitness photography experience, but i don't want to pay an arm and a leg if i can setup my own studio environment and get good shots. Ie, i have a ton of white walls at my apartment.

Cheers guys!

[startinfromscratch]

hi nick, i think its always good to see a non-conventional approach to any bbing aspects, so this journal will be a good read. Also your avatars are more than enough proof that you know how to get shredded - your own way.

So good luck bro!, im gonna be trying my first cut soon so will be watching..

[nicksmith3]

hi nick, i think its always good to see a non-conventional approach to any bbing aspects, so this journal will be a good read. Also your avatars are more than enough proof that you know how to get shredded - your own way.

So good luck bro!, im gonna be trying my first cut soon so will be watching..

Cheers brah! I hope you enjoy the read!

[nicksmith3]

The Musashi CUT - Training Week 1, Day 5

Friday 15th May 09.

2015 - Cardio

30 minutes

HIIT - 15 mins

Treadmill 15mins on/off w Kettlebell raises x 40

Moderate HRBPM (140-150)

Incline Treadmill 15mins (jog)

Flat Treadmill 5mins (warm-down)

Note - Nope, this is not a repeat post, after work i cruised home rocking the sounds LOUD, and went straight into my apartment gym where i went and dominated tha treadmill. Started with sprints until i couldn't breathe properly, then i dropped the speed back to about a 160 BPM for a couple of minutes and repeated for two. Then inbetween moderate jogging every two minutes i jumped off picked up a dumbbell and launched 20 kettlebell swings in each hand. This was repeated twice, i was well spent after that, but continued on finishing with incline jogging/walking. SOLID night sesh! Booyah!

[vinzilla]

faark! machine bro machine! :nod: is that the thermo's kickin or what?

[Amara]

faark! machine bro machine! :nod: is that the thermo's kickin or what?

no uve mistaken it for his ego :pfft: .. jokes!

By the way... good on you for sticking to your plans! I feel like doing a 10 week challenge too, just to see how much my body can change in 10 weeks.

I've also taken photos but i had my granny undies on, dont think anyone would wana see that! :pfft:

[Amara]

How long did it take you to start seeing abs on your stomach?

I use the ab machine at the gym... at the moment im doing 20kg - 25 times, and then 15 kg 50 times and then back to 20kg and then 15 kg and so on, & keep doing this around 20 -30 mins. When I feel i need to increase the weight/reps then i will. I also do V bends.

Is it enough?

[Loochi]

Diet plays a huge role on your abs.. Had none, 2 weeks into my cut I can see all of them......... Lol

I don't know. I never do ab or glute workouts. Prob only muscles I don't work out.

[Optimass]

Ffs, let's judge him in 10 weeks. Decide whether having '10' shakes was worth it or not ok?

far out...

we're not judging him, more questioning his reasoning. if you told any dietition,pt,gym owner,supp shop owner etc that u took 11 shakes in 1 day they would all react the same way (reguardless of if it was only for 1 day or not) i would have thought that sends the wrong message to newbees thinking its ok to get there days worth (or 90%) of protien from shakes.

just my 2cents :shifty:

Correct :nod:

[rodger]

wondering are you doing any weights or r you only posting the cardio and diet, i personally would be quite interested to see what ur doing weights wise as well. :nod:

[tikalosh]

whats your measurements brah?

[nicksmith3]

faark! machine bro machine! :nod: is that the thermo's kickin or what?

Cheers brah!

The hot rox help without a doubt, along with my cruisy work ethic.

How long did it take you to start seeing abs on your stomach?

I use the ab machine at the gym... at the moment im doing 20kg - 25 times, and then 15 kg 50 times and then back to 20kg and then 15 kg and so on, & keep doing this around 20 -30 mins. When I feel i need to increase the weight/reps then i will. I also do V bends.

Is it enough?

Is it enough, abs a couple of times a week max. Sounds like your probably stimulating them enough, there still a muscle and need to be worked like all the others.

Diet plays a huge role on your abs.. Had none, 2 weeks into my cut I can see all of them......... Lol

I don't know. I never do ab or glute workouts. Prob only muscles I don't work out.

Like i said above, could be a good idea to throw some hard ab work in to strengthen you core. As well as when you cut, you may not have very conditioned abs if you haven't worked them with your other muscles.

wondering are you doing any weights or r you only posting the cardio and diet, i personally would be quite interested to see what ur doing weights wise as well. :nod:

Previous page brah, my weights session is one day on, one day off.

Cardio is on my off day's this week.

whats your measurements brah?

Check my bodyspace brah. Measurements aren't all to take into account, bone structure plays a role as well.

[NZPT]

it seems like your cutting a bit fast...going from a bulking diet with excess cals to two cardios in one day, hitt...reduced calories and very little whole foods.

This is a recipe for catobolism......don't get me wrong i understand your enthusiasm and you obviously have some knowledge in nutrition and training as well as having done a cut before BUT i think that this is a poor way to cut and you will loose alot of muscle mass this way. I know you think you have it dialed in with all the small meals proteins BCAA etc but really even a body builder on a moderate dose of AAS would still loose muscle mass doing what your doing. I work with athletes and am a nutritionist just so you dont think im ragging you from out of no where. I have also done this many times myself.

Any way mate my recommendation...which you can take as a grain of salt or utilize if you wish is as follows:

1. More whole protein sources, great your sponsored and yes there is a response to powder metabolically BUT your body will break down the proteins in meat and that is a harder task then digesting powder.Eating whole foods will create a greater metabolic response.

2. Easy into it...your adjusting too many variables at once, i have seen it many times before..you have gone from a bulk to a cut...added cardio...reduced your cals...added a fat burner. This is creating an envirament for catabolism to occur, yes you will be loosing weigh and fat but also that hard earned muscle too! You should stage your planning abit better, the small changes will still allow for body fat loss per week but while retaining muscle. Eg. week 1-2 change to cut diet, week 3 add in 3 cardio sessions week 4-5 add an additional cardio each week week 5 would be when i suggest a fat burner.

Your profile pic looks good mate and I really hope you dont take this as an insult to your intelligences or methods just an insight and another perspective to consider...remember there have been plenty before you that have failed learn from there mistakes and create greatness for yourself.

NZPT