NZ Anaesthetics.....

[soundsgood]

The Progress you made between when in saw you in Napier 3 weeks ago to this weekend was staggering bro. You might not be quite as lean as you want to be for the nationals but you will still look bloody awesome.

I would say now is the time to step it up but it's obvious you already have! Keep up the hard work and I'll see you in Chch in a week and a half (I'll be down from thurs morning, when do you fly in?)

[nate225]

Cheers Opti, SG.

I'm in midday Thursday I think? All staying at the same place too I believe?

Going to suss out with Richard/Annette if someone can spray our tans - can't be assed with rollers!! Holla if you want your tan sprayed.

BTW - I have Phil Kabakoff & Jan Tana, with Dream Tan (bronze). Not sure on combo yet? You?

[Android]

Awesome Nate, good call!!!!

Sorry I couldn't make it I really wanted to see, timings changed on me to shift furniture so I never got a break until the afternoon.

[nate225]

Awesome Nate, good call!!!!

Sorry I couldn't make it I really wanted to see, timings changed on me to shift furniture so I never got a break until the afternoon.

All good - was enough pressure with Reubs & Nelly there! Reubs said shall I go get Lesley (who's sitting at sub 6% :shock: ) and I said NO!! Felt fat enough as it was!! :pfft: :grin:

[Android]

Awesome Nate, good call!!!!

Sorry I couldn't make it I really wanted to see, timings changed on me to shift furniture so I never got a break until the afternoon.

All good - was enough pressure with Reubs & Nelly there! Reubs said shall I go get Lesley (who's sitting at sub 6% :shock: ) and I said NO!! Felt fat enough as it was!! :pfft: :grin:

Hahaha she's always lean-as ay!

I tried to entice Nelly over to PL the other day in front of Leslie.

He said he was too worried about letting himself go so much to be a PL'er that he wouldn't be able to get back into BB.

So he's thought about it :-)

[Phedder]

Awesome news Nate, can't wait to see the pics. Will be another comp to add to that already massive list :clap:

[nate225]

Solid quad training with Deeseenz, hope he's feeling as beat up as me today!

AM - 40 mins X-trainer

PM:

Leg Press - top sets 15x400, 15x440, 15x320

Leg extns - 4 sets / 12 reps

Box Squats (paused) - top sets 6x140, 6x160, 4x180/3x160/3x140

Calves - 7 sets

Abs - 9 sets

10 mins Posing

30 mins X-trainer

Getting there slowly!

[steak]

mirin the dedication and commitment bro 8)

[startinfromscratch]

mirin the dedication and commitment bro 8)

strong this^

showing your grit bro, big repsect 8)

[nate225]

mirin the dedication and commitment bro 8)

strong this^

showing your grit bro, big repsect 8)

Cheers guys,

I think one theme has stuck in my head every single session without fail, (and thats been 86 hours 20 minutes of cardio, 61 weights sessions averaging 1.5 hours, and 6 or so hours of posing since I started my diet just over 12 weeks ago!! :grin: ).

That theme was from something Harry Bickers told me - "no one will ever beat me because they worked harder, they might beat me 'cos they were better, but never 'cos they worked harder than me".

Cheers for the inspiration brother! :clap:

[nate225]

AM - 40 mins x-trainer

PM

DB Press - working sets 45, 57.5, 50kg for 8-10's

Peck Deck - between 80-100lb for 10's

Inc Bench w/ Bands (approx 40-50kg tension at lockout) sets of 8 on 60kg

Inc Bench 2 sets @ 90kg

Cable X-overs - 4 sets

Close Grip Machine press - 3 sets of 8 @ 120

Rope TPD's 4 sets 10-15 reps

10 mins posing

30 mins x-trainer

Faaarked!

Cheers Deeseenz for keeping me moving! :clap:

[soundsgood]

AM - 40 mins x-trainer

PM

DB Press - working sets 45, 57.5, 50kg for 8-10's

Peck Deck - between 80-100lb for 10's

Inc Bench w/ Bands (approx 40-50kg tension at lockout) sets of 8 on 60kg

Inc Bench 2 sets @ 90kg

Cable X-overs - 4 sets

Close Grip Machine press - 3 sets of 8 @ 120

Rope TPD's 4 sets 10-15 reps

10 mins posing

30 mins x-trainer

Faaarked!

Cheers Deeseenz for keeping me moving! :clap:

Typo?

Mean session bro!

[nate225]

AM - 40 mins x-trainer

PM

DB Press - working sets 45, 57.5, 50kg for 8-10's

Peck Deck - between 80-100lb for 10's

Inc Bench w/ Bands (approx 40-50kg tension at lockout) sets of 8 on 60kg

Inc Bench 2 sets @ 90kg

Cable X-overs - 4 sets

Close Grip Machine press - 3 sets of 8 @ 120

Rope TPD's 4 sets 10-15 reps

10 mins posing

30 mins x-trainer

Faaarked!

Cheers Deeseenz for keeping me moving! :clap:

Typo?

Mean session bro!

Just Flat DB Press bro, not shoulders!!! :grin:

Used to be good for a couple on the 72's but I wouldn't even look at them today!! (Big Sam's looking after them for me tho doing 8-10's! :shock: ).

[nate225]

Measured waist @ 34" this morning, not bad considering it was 42" just 12 weeks ago! :pfft: :grin:

Question is do I want that 20cm back for Strongman, or do I stay skinny for a bit?! :?

[soundsgood]

NZs most Aesthetic Strongman :pfft:

[nate225]

AM:

40 mins crosstrainer

PM:

Good back n hammies session:

LPD's - working sets @ 180-225 for 8-10's

Chest Sup Row machine - 1 arm reps up to 150's for 8's

Close grip chins - 4 sets 10's

Leg Curls of different varieties 7 sets

Posed a while and took some pics. Felt a little flat & carb depleted, I know I've still got a fair bit of fat & some water, but usually I'm more vascular and can see way more striations?? Maybe lighting, maybe cos pix half way into pose?? Either way will be nice when a little leaner, a hell of a lot drier and full of carbs!!! Just need to endure carb deplete hell first from Mon - Thurs! :grin:

Here I is:

30 mins Crosstrainer.

[HarryB]

Looking good Nate...

[nate225]

Grover wanted to know what I did diet wise, so here it is in summary from the start of my cut to today.

Yeah traditionally I've had 300g protein a day, and similar when I dieted in 2000.

Present diet is no secret, so here it is:

30 mins cardio walk

1) Just under a cup of Rolled Oats, Protein Powder 30g, Banana

2) Large shredded chicken & lite mayo can, free veges (cucumber, tomatoes, capsicum, carrott)

3) 125g Express Basmati Rice, Large tin tuna (generally eat 4/5th of this shit!)

4) 210g (half a can) Pams chocolate creamed rice, Protein 30g with 200ml trim milk

5) Banana (ADDING SHAKE HERE)

Train 90mins

6) 150g Express Basmati Rice, 200g Fillet Steak or Chicken Breast, free veges (as above or stir fry veges)

7) Protein 30g with 200ml trim milk

Pretty lightweight I know but I'm not 6% like you 12 weeks out! I was 15.5% @ 114, but started dieting at 109 (Im guessing 14.5%) three & a half weeks ago. I'm about 104 now and a lot leaner - long way to go though!!

The unswoling is going well, down from max weight (of 114.7kg / 15.5% November and post bulk weight of 111-ish in late Jan) to a more tidy101kg with 6 weeks dieting. Still fat as, particularly on lower back.

Another 9 weeks to go!! :shock:

Currently:

30 mins cardio walk

1) Just under a cup of Rolled Oats, Protein Powder 30g, Banana

2) Large shredded chicken & lite mayo can, free veges (cucumber, tomatoes, capsicum, carrott)

3) 125g Express Basmati Rice, Large tin tuna (generally eat 4/5th of this shit!)

4) 125g Express Basmati Rice, Protein 30g with 200ml trim milk

5) Banana, Protein 30g with 200ml trim milk

Train 90mins

30 mins Cardio X-trainer/Bike

6) 250g White Fish, free veges (as above or stir fry veges)

7) Protein 30g with 200ml trim milk

As of early April my diet went to the following (note cardio did change earlier to 30 mins PM / 30 mins PM, then to only X-trainer cardio):

40 mins cardio X-Trainer

1) Just under a cup of Rolled Oats, Protein Powder 30g, Banana

2) Large shredded chicken & lite mayo can, free veges (cucumber, tomatoes, capsicum, carrott)

3) 125g Express Basmati Rice, Large tin tuna (generally eat 4/5th of this shit!)

4) 125g Express Basmati Rice, Protein 40g with water

5) Banana, Protein 40g with water

Train 90mins

10 mins Posing practise

30 mins Cardio X-trainer/Bike

6) 250g White Fish, free veges (stir fry veges)

7) Protein 40g with water

So only made adjustments to diet on 3 occassions so far, I think consistency is the key, and making too many changes just confuses things.

Will remain the same until carb deplete starts on Monday - Thurs lunchtime.

[nate225]

Thought I may as well put my supps with the above too for ease of reference. Changed in a minor way from when original posted.

Thought I'd get some feedback on my dieting supplement stack. I usually keep things pretty simple in the offseason - whey, creatine, multi, fish oils, vitamin C and the odd pre-workout, however I've ramped it up a fair bit with the cut for comp. For simplicity I've treated whey protein as a food as I'm having 4xday at present.

Morning:

Pre-Cardio / empty stomach

Acetyl L-Carnitine (1 cap - 500mg)

Phenorex or Spirodex or Turbo-Genesis (1 or either, cycle 2 weeks on etc)

Breakfast:

Vitamin C (1 cap - 250mg)

Multi Vitamin

Fish Oil (2 caps - 1000mg each)

Aspirin (1 cap 75mg)

Milk Thistle (1 cap - 160mg Silyimarin)

Joint Formula (1 cap - Hydrolysed Collagen 100mg, Glucosamine Sulphate 400mg, Chondroiton Sulphate 250mg)

Pre-Training:

Phenorex or Spirodex or Turbo-Genesis (1 or either, cycle 2 weeks on etc)

Acetyl L-Carnitine (1 cap - 500mg)

BCAA (5g)

Night:

Empty Stomach:

ZMA (2 caps)

With last shake:

Fish Oil (2 caps - 1000mg each)

Milk Thistle (1 cap - 160mg Silyimarin)

Joint Formula (1 cap - Hydrolysed Collagen 100mg, Glucosamine Sulphate 400mg, Chondroiton Sulphate 250mg)

[steak]

Grover wanted to know what I did diet wise, so here it is in summary from the start of my cut to today.

Yeah traditionally I've had 300g protein a day, and similar when I dieted in 2000.

Present diet is no secret, so here it is:

30 mins cardio walk

1) Just under a cup of Rolled Oats, Protein Powder 30g, Banana

2) Large shredded chicken & lite mayo can, free veges (cucumber, tomatoes, capsicum, carrott)

3) 125g Express Basmati Rice, Large tin tuna (generally eat 4/5th of this shit!)

4) 210g (half a can) Pams chocolate creamed rice, Protein 30g with 200ml trim milk

5) Banana (ADDING SHAKE HERE)

Train 90mins

6) 150g Express Basmati Rice, 200g Fillet Steak or Chicken Breast, free veges (as above or stir fry veges)

7) Protein 30g with 200ml trim milk

Pretty lightweight I know but I'm not 6% like you 12 weeks out! I was 15.5% @ 114, but started dieting at 109 (Im guessing 14.5%) three & a half weeks ago. I'm about 104 now and a lot leaner - long way to go though!!

The unswoling is going well, down from max weight (of 114.7kg / 15.5% November and post bulk weight of 111-ish in late Jan) to a more tidy101kg with 6 weeks dieting. Still fat as, particularly on lower back.

Another 9 weeks to go!! :shock:

Currently:

30 mins cardio walk

1) Just under a cup of Rolled Oats, Protein Powder 30g, Banana

2) Large shredded chicken & lite mayo can, free veges (cucumber, tomatoes, capsicum, carrott)

3) 125g Express Basmati Rice, Large tin tuna (generally eat 4/5th of this shit!)

4) 125g Express Basmati Rice, Protein 30g with 200ml trim milk

5) Banana, Protein 30g with 200ml trim milk

Train 90mins

30 mins Cardio X-trainer/Bike

6) 250g White Fish, free veges (as above or stir fry veges)

7) Protein 30g with 200ml trim milk

As of early April my diet went to the following (note cardio did change earlier to 30 mins PM / 30 mins PM, then to only X-trainer cardio):

40 mins cardio X-Trainer

1) Just under a cup of Rolled Oats, Protein Powder 30g, Banana

2) Large shredded chicken & lite mayo can, free veges (cucumber, tomatoes, capsicum, carrott)

3) 125g Express Basmati Rice, Large tin tuna (generally eat 4/5th of this shit!)

4) 125g Express Basmati Rice, Protein 40g with water

5) Banana, Protein 40g with water

Train 90mins

10 mins Posing practise

30 mins Cardio X-trainer/Bike

6) 250g White Fish, free veges (stir fry veges)

7) Protein 40g with water

So only made adjustments to diet on 3 occassions so far, I think consistency is the key, and making too many changes just confuses things.

Will remain the same until carb deplete starts on Monday - Thurs lunchtime.

no post train restoritive carbs?

[Optimass]

- your transormation has been very motivational and inspirational. :nod: :clap:

[nate225]

no post train restoritive carbs?

Yeah bro, I get those after I wake up and do another 40 minutes of cardio! :pfft: :grin: Only a 12 hour wait! :grin:

Certainly not a diet designed for athletic performance bro! I've always had carbs after training when PLing/SM or BBing offseason.

- your transormation has been very motivational and inspirational. :nod: :clap:

Thanks bro, makes for a good starting point for me as a fulltime BBer.

[Optimass]

less chance of injury in the beautiful sport as well :nod:

[I Declare War]

WOW! Nate you've changed heaps from when I last saw you. Looking sharp now mate.

[nate225]

Thanks IDW.

Down to the business end now! :nod: :grin:

Had a banana with my shake w/ water at 5pm and realised damn, no more real carbs til Thursday lunchtime!!!!!!!!!!!!!! :pfft: :grin: (Unless I'm really depleted, then I'll start loading Thursday morning).

Carb Deplete.....Come at me!!!