nicksmith3 - 10 week CUT.. Wait wut?

[nicksmith3]

nice nice.. totally agree with the comparison pics and next weeks should be even more interesting. I'm eating all the pies.

You're eating the pies now Laura? :shock: :grin:

Cheers.

nick, saw the updated photos, thats a huge change after 7 days....

good on you :clap:

could u wear something longer or less tight next time?... :pfft:

I may bust out a man-kini next time just for you Amara. :pfft:

As for you're abdominals. - The muscles themselves are not able to be visible with a layer of fat covering them, so doing more ab work will only strengthen the muscle themselves, not bring them to the surface. - You must lower your overall bodyfat percentage if you want visible abs.

[Loochi]

Nice try ph@gg(o)T! But the before and after photos are not you!! ...

Who am I kidding, EPIC BRO. EPIC.

you'll prob stop after like 5-6 weeks.. no more fat to cut lulz :pfft:

[nicksmith3]

Nice try ph@gg(o)T! But the before and after photos are not you!! ...

Who am I kidding, EPIC BRO. EPIC.

you'll prob stop after like 5-6 weeks.. no more fat to cut lulz :pfft:

LOL. Epic?

The plan is to have the abs in by week 4-5, then dial those hammys and glutes in during weeks 5 - 10. I'm going for completely SHREDDED. No half cuts, im taking this as far as my body will allow. BRING ON the hill sprints!

Cheers Loochi! :grin:

[gazza]

well done mate,looking good.

have to agree with a couple of other comments with regards to the totally relaxed 1st pic and the flexing in the 2nd pic, it does make it a little misleading. however, i would have done exactly the same for dramatic effect :grin: awesome work, will continue to watch this space

[Lamborghinilova]

well, unless he manages to flex his abs even more in his second week, we will see a more accurate measure of his gains/losses. but looks great.

[laurasaur]

well, unless he manages to flex his abs even more in his second week, we will see a more accurate measure of his gains/losses. but looks great.

I lol'd at that. But yeah totally agree... Bring on week 2 pics

[weener lad]

Well done so far fella...............BUT (don't take this the wrong way) to back up massive weight loss claims over 7 days with now evidence of the actual date will not help with the nah sayers. Add a news paper into you pics :nod:

[nicksmith3]

The Musashi CUT - Diet Week 2, Day 1

Monday 18th May 09.

0720

x2 hot rox

30g whey isolate

1 cup oats

multi vitamin

vitamin D

0830

30g whey isolate

1/2 cup oats

0930

1/2 cup oats

15g whey isolate

1020

1/2 head broccoli

100g salmon

1100

1/2 head broccoli

100g salmon

1200

80g mixed veg

100g salmon

20g cottage cheese

1300

30g mixed veg

20g cottage cheese

1400

30g mixed veg

1500

1/2 cup oats

30g whey isolate

1600

1/2 cup oats

30g whey isolate

1730

1/2 cup oats

30g whey isolate

1900 (intra-workout)

30g dextrose

bcaa/eaa's

creatine

electrolytes

2020

30g mixed veg

60g whey isolate

2120

1/2 head broccoli

100g chicken breast

2140

1/2 head broccoli

150g chicken breast

2200

20g cottage cheese

Notes - Salmons been going down a treat, and today i split my carbohydrate intake around the morning and then pre-workout, again, to take advantage of elevated metabolic rates, (morning) and for pre-workout energy. Diet has been easy to adjust to, will be running a similar setup to this from here on out. Majority of carbohydrate will be scheduled around elevated metabolic times, trying to keep the fine line between loosing bodyfat and loosing muscle. - I DID weigh in today, and i'm on track as far as im concerned for the first week. Will hopefully try and slow the rate of decline from here. - Cheers Optimass. :grin:

Weight - 92kg (start 94-95kg)

Height - 5,11" (Just for the record)

The Musashi CUT - Training Week 2, Day 1

Monday 18th May 09.

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

Workout 1: Quadriceps, Hamstrings, Calves, Chest, Triceps

Quadriceps Midrange

Leg press*, 2 x 10-12 - 360kg

Quadriceps Stretch

Sissy squats, 1 x 10-12 - 20kg

Quadriceps Contracted (drop set)

Leg extensions*, 1 x 10(6) - 130kg (start)

Quadriceps Midrange (X Reps)

Feet-forward Smith squats, 1 x 10-12 - 115kg

Hamstrings Midrange & Stretch

Semi-stiff-legged deadlifts*, 2 x 10-12 - 90kg

Hamstrings Contracted (drop set)

Leg curls*, 1 x 10(6) - 60kg (start)

Chest Midrange (X Reps on 2nd set)

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

Upper Chest Stretch & Contracted (drop set)

High or incline cable flyes, 1 x 10(6) - 30kg ea (start)

Lower Chest Stretch & Contracted (drop set)

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

Triceps Midrange (X Reps on 2nd set)

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

*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 - Another CNS recovery day, like i mentioned in my previous posts. I'm spending this week stopping short of failure, letting the joints recover along with the central nervous system. Legs, because i was stopping short i didn't get to fully destroy them like i usually enjoy doing, but the dropset on the leg extension machine is always a great pump inducer. So that made me happy. Also got a solid chest pump by the time i had worked my way up the rack to the 45's again, then finishing up with cable work. (dropsets) Primo brah! Also had young Feb (rooney) along for the ride, to show him a few tricks so i hope he learnt something. :pfft:

[nicksmith3]

The Musashi CUT - Training Week 2, Day 2

Tuesday 19th May 09.

0605 - Cardio

45 minutes

HIIT - 20 mins

Cycle 10mins

Rower 10mins

Moderate HRBPM (140-150)

Stepper 20mins + 5min warm down

Note - I felt pretty dialled in this morning, HIIT using my usual 40-50sec ON, 1.30sec OFF. Seemed to really get the heartrate up, really stepped it up on the rower to finish, giving it everything i had and finishing with my heart beating so hard i thought it was gonna pop out of my chest!

Overall i'm getting a great sense of accomplishment each day with each successfull cardio and resistance session. The diet is on the ball right now, and where i want it to be. (Will be up tonight.) - Currently running at around maintenance calories daily.

Cheers! :grin:

[rodger]

arrr frustration. my comp will not show me ur new pics. of all the pics it chooses not to show. sounds impressive tho, do wish i could c for myself. :x

[rooney111]

Note - Another CNS recovery day, like i mentioned in my previous posts. I'm spending this week stopping short of failure, letting the joints recover along with the central nervous system. Legs, because i was stopping short i didn't get to fully destroy them like i usually enjoy doing, but the dropset on the leg extension machine is always a great pump inducer. So that made me happy. Also got a solid chest pump by the time i had worked my way up the rack to the 45's again, then finishing up with cable work. (dropsets) Primo brah! Also had young Feb (rooney) along for the ride, to show him a few tricks so i hope he learnt something. :pfft:

yea man thanks for that, learned a few tricks from nick

now i know what kinda bodytype i am and what will work good for me in the long run...

[BANNER]

PHUCHIN HECK!!!!! :shock: :shock: :shock: :shock: YOU DA MAN SON!!!I dont want the pies anymore :pfft: BUT SERIOUSLY U DA MAN SON!!KEEP IT UP :clap: :clap: :clap: :clap: :clap: :clap: :clap:

[rodger]

:shock: damn. light or not thats a big change.

[nicksmith3]

The Musashi CUT - Diet Week 2, Day 2

Wednesday 19th May 09.

0500

x2 hot rox

0600 (intra-workout)

40g dextrose

bcaa/eaa's

electrolytes

0700

30g whey

2 1/2 cup oats

multi vitamin

0820

60g whey

2 1/2 cup oats

0930

2/3 cup oats

22.5g whey isolate

1000

2/3 cup oats

Musashi SLM MRP

1100

2/3 cup oats

22.5g whey isolate

1200

2/3 cup oats

22.5g whey isolate

1300

1/4 head broccoli

100g tuna

1400

1/4 head broccoli

100g tuna

1500

1/4 head broccoli

10g whey isolate

1620

1/4 head broccoli

10g whey isolate

1730

1/4 head broccoli

10g whey isolate

1850

1/2 Musashi SLM protein bar (choc)

1915

1/2 Musashi SLM protein bar

2020

300g salmon

100g mixed veg

2140

30g cottage cheese

2210

20g cottage cheese

Notes - Today was a definate wake up call as far as getting the diet dialled in, as i really found myself struggling to stay 100% focused after about 1500. Luckily i had already finished training, and just had some normal 'easy' work to finish up. I'm testing the waters slightly, and i may end up running heavy carbs out till 1500 to keep me going most the day. Was at a work training during 1830-1945 so i snuck in a protein bar, and they actually taste really GOOD! Much better than a ton of others, and not loaded full of sugar and artificial sweetners. Choice brah! :grin:

[nicksmith3]

yea man thanks for that, learned a few tricks from nick

now i know what kinda bodytype i am and what will work good for me in the long run...

I hope your legs are hurting today. - Mine sure are! :pfft:

PHUCHIN HECK!!!!! :shock: :shock: :shock: :shock: YOU DA MAN SON!!!I dont want the pies anymore :pfft: BUT SERIOUSLY U DA MAN SON!!KEEP IT UP :clap: :clap: :clap: :clap: :clap: :clap: :clap:

haha. - I've somehow replaced pies with... broccoli?! :-s :pfft:

Cheers for tha support Banner!

:shock: damn. light or not thats a big change.

Thanks Rodger, i appreciate it mate. :nod:

[mr natural]

haha,yes i was think the same thing,musashi add in the making there!lol

in just 7 days nick went from this to this with musashi...........

[nicksmith3]

Note - While the goal is to be successfull in this particular challenge, i will also be lining up a photoshoot, while looking at lining up some possible shows. This will bring me to around mid-july. So i think taking advantage of the situation would be a good idea, not only for more exposure but to make sure i come in at my best. \:D/

[rooney111]

I hope your legs are hurting today. - Mine sure are! :pfft:

its wednesday night and still hurting from monday's workout :shifty:

i tried the HIIT this morning i have to say i like it very much, maybe thats also a reason why my legs are still hurting

coz of my stuffed up shoulder, im restricted to a very limited range of workouts, mainly quads and abs cant even do dumbell curls argh

[Loochi]

What % bf r u b4 the cut Nick?

[Stuntleader]

I hope your legs are hurting today. - Mine sure are! :pfft:

its wednesday night and still hurting from monday's workout :shifty:

i tried the HIIT this morning i have to say i like it very much, maybe thats also a reason why my legs are still hurting

coz of my stuffed up shoulder, im restricted to a very limited range of workouts, mainly quads and abs cant even do dumbell curls argh

well from my own experience i just find that legs can last long but they also need a real long rest recovery haha

once my leg hurt about a week after with i train with my hardout personal trainer lol

[nicksmith3]

The Musashi CUT - Training Week 2, Day 3

Wednesday 20th May 09.

0750

1/2 cup oats

30g whey isolate

x2 hot rox

multi vitamin

vitamin D

0830

1/2cup oats

30g whey isolate

0900

1/2 cup oats

15g whey isolate

1000

1/2 cup oats

30g whey isolate

1100

1/4 cup oats

15g whey isolate

1200

1/4 cup oats

15g whey isolate

1300

1/2 head broccoli

100g tuna

1400

1 head broccoli

100g tuna

1530

1/2 head broccoli

1630

1/2 cup oats

15g whey isolate

1700

1 cup oats

30g whey isolate

1730

1/2 cup oats

15g whey isolate

1830 (intra-workout)

carnitine

creatine

bcaa/eaa's

electrolytes

30g dextrose

1950

250g salmon

100g mixed veg

multi vitamin

2100

20g cottage cheese

2200

20g cottage cheese

Notes - Was similar to yesterday as far as diet goes, and the broccoli is going down well.. I feel hungrier after i've had some, rather than satisfied. I guess being negative caloric has SOMETHING to do with that! :pfft:

I also felt WAY more onto it after saving some oats for later, rather than throwing em all back at the start of the day. :grin:

The Musashi CUT - Training Week 2, Day 3

Wednesday 20th May 09.

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

Workout 2: Back, Deltoids, Biceps

Lats Midrange (X Reps on 2nd set)

Close-grip pulldowns to front*, 2 x 10-12 - 91kg

Lats Stretch

Dumbbell pullovers*, 1 x 10-12 - 35kg

Lats Contracted (drop set)

Undergrip pulldowns or chins, 1 x 10(6) - 91kg (start)

Midback Midrange

Covered with lat midrange work

Midback Stretch

One-arm dumbbell rows, 2 x 10-12 - 47.5 ea

Midback Contracted (drop set)

Close-grip cable rows, 1 x 10(6) - 91kg (start)

Deltoids Midrange (X Reps on 2nd set)

Dumbbell upright rows*, 2 x 10-12 - 22.5kg ea

Deltoids Stretch

Incline one-arm lateral raises, 1 x 10-12 - 7.5kg ea

Deltoids Contracted (drop set)

Forward-lean lateral raises, 1 x 10(6) - 10kg (start)

Biceps Midrange (X Reps on 2nd set)

Close-grip cable curls*, 2 x 10-12 - 60kg

Biceps Stretch

Incline dumbbell curls, 1 x 10-12 - 17.5kg ea

Biceps Contracted (drop set)

Concentration curls, 1 x 10(6) - 12kg 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 - GREAT workout! Got it all done in 40 minutes running my usual dropsets with 40sec rest periods on MOST exercises. Also, i'm still stopping 4 reps short of failure. Making each set lasting for 8 reps while still being able to go heavy. I feel my strength increasing during this week of REST. So will run a POWER split next week, since i'll be fresh - so i'll have to line up a long awaited DEADY battle with Luigi. :pfft:

I dropped the pants for a flex in the changing rooms after training for a couple of the PT's, and got a few pats on the back. Quads are really coming along a hell of a lot better than they ever have, really starting to come in a LOT faster than any previous cut. Can't wait for those veins to start a poppin! - Bring on NEXT week, and MORE fat loss! I'm AMPED! :grin:

[rodger]

I dropped the pants for a flex in the changing rooms after training for a couple of the PT's, and got a few pats on the back.

i love it the gym is the only place where u drop ur dacks and blokes pat u on the back. well there are other places.......but they are different.

good shit gotta love the coverted quads coming through thought there was some sweep showing up in ur recent pics. cant wait for next lot of pics.

[nicksmith3]

What % bf r u b4 the cut Nick?

Around the 25-20% mark brah.

I dropped the pants for a flex in the changing rooms after training for a couple of the PT's, and got a few pats on the back.

i love it the gym is the only place where u drop ur dacks and blokes pat u on the back. well there are other places.......but they are different.

good shit gotta love the coverted quads coming through thought there was some sweep showing up in ur recent pics. cant wait for next lot of pics.

LMAO. WUT?

That reminds me of this...

[Luigi]

lol deadlift battle eh ..... im ready 8)

[nicksmith3]

lol deadlift battle eh ..... im ready 8)

GOOD! - Will see you on the battlefield. :grin: