HEY GUYS, IM DUE TO START A PHASE OF APPLIED NUTRICEUTICALS, LETS SEE WHAT SORT OF ANIMAL IS HIDING IN THERE!
Name: NICK SMITH
Age: 22
Training Status: DEVELOPMENT
Goal (of this phase): Cut to 3.5% bodyfat, while maintaining as much lean muscle mass as possible.
CURRENT STATISTICS
Height - 175.80CMS - i.e. 5'9"
Body mass - 91kg - i.e. 200.2 pounds
Bodyfat - ~8-9%
DIET
Macronutrient ratios will be around 60:30:10. (PROTEIN, CARBS, FATS) CHO sources will be primarily from VEGETABLES and some OATS, BROWN RICE, and sometimes PASTA and VOGELS BREAD. Protein sources will be from CHICKEN, POWDER'ED SUPPLEMENTS, EGG WHITES AND SOME TUNA. Fat sources will be from nuts i.e. almonds, AND fish oil(omega3). I use a calorie/CHO cycling method, so no specific diet as such (I listen to my body)
SUPPLEMENTS
I will be using the following supplements (Thanks to Jammie for helping me with my supplement dosing and schedule):
NeoVar - 3 x 2 per day.
IGF-2 - 4 x 2 per day.
Lipotrophin-PM - 3 per day.
Osteobolin - 2am x 3pm x 3pm x 3pm times
TRAINING
Monday: 20 min HIIT (bike or rower) Legs
Tuesday: HIIT + abs
Wednesday: 20 min HIIT + Chest, Shoulders, triceps
Thursday: HIIT + abs + lacking bodypart
Friday: 20 min HIIT + Back, calves, biceps
Saturday: HIIT + lacking bodypart
Sunday: DAY OFF (usually)
NOTE: MY RESISTANCE TRAINING STRATEGY CHANGES OVER THE 3 DAYS.
Daily comments will be made on the following:
Sleep - Time and Quality
Mental Alertness/Focus
Energy
Motivation
Mood/Aggression
Libido
Endurance
Strength
Quality of Training
Pump and Vascularity
Muscle Hardess/Density
Body Composition and Look
Overall Sense of Feeling
__________________
Recomp with IGF-2 + NeoVar + RPM
Applied Nutriceuticals
Better Results Through Science
http://www.appliednutriceuticals.com/
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07-24-2008, 08:58 PM #1
Applied Nutriceuticals - Uncovered Muscle
Last edited by yugtaht3; 07-25-2008 at 02:15 AM.
Nick Ritchie
NLP, Hypnotist, Online Fitness Coach
Join My 12 Week Transformation Program:
http://nickritchielive.com/transformation-program
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07-24-2008, 11:04 PM #2
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07-24-2008, 11:48 PM #3
I shall follow along as well and keep an eye out for how things develop for you. If you have any questions either post them up or pm me bud.
Cheers!A Lion called DILIGAFF!!!
Walk Your Own Path! Become a Disciple of pain and put your body through the hell on earth it takes to be a bodybuilder, without further ado....Bring the pain!
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07-25-2008, 02:22 AM #4
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07-25-2008, 04:15 PM #5
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08-03-2008, 12:27 PM #6
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08-13-2008, 06:47 PM #7
So, yeah, when you get back from Dunedin, start up your log...Received your Osteobolin-C yesterday, so will send that down to you as well...Look forward to seeing how these products work for you...
Writer • Athlete • Coach
INSPIRATION ~ FITNESS ~ LIFESTYLE
Think like a Champion. Train like a Warrior. Live with a Purpose.
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08-13-2008, 08:56 PM #8
Looking forward to you getting this thing going bud. Good luck to you having some solid results...I'll be keeping an eye on ya.
Cheers!A Lion called DILIGAFF!!!
Walk Your Own Path! Become a Disciple of pain and put your body through the hell on earth it takes to be a bodybuilder, without further ado....Bring the pain!
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08-14-2008, 03:19 AM #9
THANKS FOR YOUR PATIENCE ON MY GETTING STARTED WITH THIS LOG, BUT ITS FINALLY STARTING
TRAINING TODAY
Thursday: 15 MINS HIIT + CIRCUIT TRAINING 30 MINS + SUPERSETTED FOREARMS, CALVES AND TRICEPS UNTILL 1 HOUR AND 20 MINS WAS UP FOR MY ENTIRE WORKOUT, NOT INCLUDING HIIT
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Sleep - 6 HOURS LAST NIGHT, I WOKE UP FEELING SLIGHTLY NOSTALGIC, BUT I CAME RIGHT PRETTY SOON AFTER..
Mental Alertness/Focus - AT TRAINING I WAS VERY FOCUSED, AS USUAL, I HAD ALREADY MENTALY PICTURED WHAT I WOULD BE DOING FOR TONIGHTS SESSION SO I WAS WELL PREPARED.
Energy - ENERY LEVELS WERE HIGH RIGHT THROUGHOUT THE DAY AND INTO TRAINING UNTIL THE LAST 20 MINS, WHEN THE EXHAUSTION OF MAINTENANCE CARBS FOR THE DAY KICKED INTO PLAY. BUT HEY ITS ALL FUN!
Motivation - HIGH!
Mood/Aggression - TODAY I WAS PRETTY CALM, TRAINING I UPPED THE AGGRESSION DURING THE CIRCUITS. THE WEIGHTS AND I HAVE A 'LOVE' 'HATE' RELATIONSHIP.. MUCH LIKE MANY OF MY PAST RELATIONSHIPS... LOL
Libido - IS STARTING TO SUPRISE ME? I MAY HAVE TO FIND MYSELF A 'FRIEND'
Endurance - HIGH UNTIL LAST 20MINS OF MY WORKOUT
Strength - I DID FEEL STRONGER TODAY THAN I DID PREVIOUSLY BEFORE TAKING IGF-2 (TORQUE)
Quality of Training - WAS VERY GOOD, I KEPT MY FOCUSE EASILY AND GOT ALL OF MY SETS DONE THAT I HAD PLANNED.
Pump and Vascularity - I GOT A TREMENDOUS PUMP IN MY FOREARMS, THEY FELT LIKE ROCKS! AS MY BF LOWERS THE VAINS ARE COMING THROUGH MORE PROMINANT, WHICH IS VERY PROMISING
Muscle Hardess/Density - YEP, SOLID!
Body Composition and Look - SINCE TODAY MAINLY CONSISTED OF CIRCUITS I FELT I LOOKED REALTIVELY SOFT COMPARED TO WHAT I COULD BE ON MORE INVOLVED RESISTANCE SESSIONS.
Overall Sense of Feeling - CALM YET FOCUSED
__________________
Recomp with IGF-2 + NeoVar + RPM
Applied Nutriceuticals
Better Results Through Science
http://www.appliednutriceuticals.com/Nick Ritchie
NLP, Hypnotist, Online Fitness Coach
Join My 12 Week Transformation Program:
http://nickritchielive.com/transformation-program
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08-14-2008, 07:19 AM #10
6 hours of sleep =X I am dead unless I am up around 9 hours.
You got me following along too btw. My Neo+IGF experience was great, really kicked in near the end. Make sure you keep your calories up a tad though. IGF and neovar seem to shine then. Even with more calories I ended up dropping visible fat🎄⛄🎄In🎄⛄🎄
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08-14-2008, 02:02 PM #11
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08-14-2008, 03:16 PM #12
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08-15-2008, 01:39 AM #13
TRAINING TODAY
FRIDAY - 5MIN WARM UP ON BIKE. FOLLOWED BY 1HR OF RESISTANCE TRAINING WHICH WAS: BACK DAY
PULL UPS, 4 X 8-10
UPRIGHT ROWS, 2 X 12, THEN 4 X 10
ONE ARM DUMBELL ROWS, 4 X 12
INCLINE DUMBELL ROWS, 4 X 12
REVERSE FLYS, 4 X 12
I INCORPORATED DROPSETS AND SUPERSETS THROUGH THE ENTIRE WORKOUT, WITH 1 MINUTE REST PERIODS.
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Sleep - 7HOURS, I WOKE UP SLIGHTLY DAZED BUT BY THE TIME I MADE IT INTO THE GYM AT 6AM I WAS FEELING PRETTY ONTO IT.
Mental Alertness/Focus - MODERATE TO HIGH, I KEPT MY FOCUS ON WHAT NEEDED TO BE DONE RIGHT THROUGH TRAINING.
Energy - ENERGY WAS REALLY GOOD FOR A MORNING WORKOUT, AS I DONT USUALY TRAIN MORNINGS
Motivation - HIGH!
Mood/Aggression - CALM AS A HINDU COW, ITS BEEN EXCELLENT. NO AGGRESSION WHAT SO EVER..
Libido - I WAS SHAKING MY PROTEIN SHAKER FURIOUSLY INFRONT OF MY WORK COLLEAGUES TODAY, AND THEY ASKED ME IF ID BEEN WORKING OUT MY WRISTS A LITTLE MORE THAN USUAL...
Endurance - RIGHT UP THERE WITH ALI...
Strength - GREAT! I WAS LIFING THE SAME WEIGHT TODAY AS WHEN I WAS ON MY HIGH CALORIC BULKING DIET!
Quality of Training - "WAS VERY GOOD, I KEPT MY FOCUSE EASILY AND GOT ALL OF MY SETS DONE THAT I HAD PLANNED"
Pump and Vascularity - I CERTAINLY FELT MY BACK TIGHTEN UP OVER MY SESSION TODAY.. FEELS PRETTY SOLID
Muscle Hardess/Density - GOOD GOOD
Body Composition and Look - YEP RIGHT ON.. MY LATS FLARED WHEN I PRACTISED SOME COMPULSORY POSES EARLIER TODAY.. SO THE BACK TRAINING IS GOING WELL..
Overall Sense of Feeling - REALLY HAPPY AND CALM, NOTHING WAS A PROBLEM TODAY!Nick Ritchie
NLP, Hypnotist, Online Fitness Coach
Join My 12 Week Transformation Program:
http://nickritchielive.com/transformation-program
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08-15-2008, 01:03 PM #14
Things are rolling along nicely Keep up the hard work. Always go as hard as you can, even while 'cutting'; you'll probably retain more of your LBM than if you 'ease' up...Posing, ahhh; I will be starting next week (gives me 6 weeks...)
Writer • Athlete • Coach
INSPIRATION ~ FITNESS ~ LIFESTYLE
Think like a Champion. Train like a Warrior. Live with a Purpose.
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08-15-2008, 02:16 PM #15
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08-15-2008, 04:08 PM #16
Routine and Posing
Not yet. I'll probably put my routine together the week (or few days) before my competition, since I will have an idea then of how I will actually look FOR the competition, and can choreograph it to show me at my BEST...As for posing; yeah, I'll start that on Monday coming...
Writer • Athlete • Coach
INSPIRATION ~ FITNESS ~ LIFESTYLE
Think like a Champion. Train like a Warrior. Live with a Purpose.
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08-15-2008, 11:25 PM #17
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08-16-2008, 12:47 AM #18
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08-17-2008, 03:45 AM #19
TRAINING TODAY - AT HOME, 1 HOUR TWENTY MINS
SUNDAY - ARMS
ALL 4 X 12 REPS
WIDE GRIP PUSH UPS SUPERSETTED,
ALT DUMBELL CURLS
HAMMER CURLS
SEATED DUMBELL CURLS
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OVERHEAD DUMBELL EXTENSIONS
TRICEP KICKBACKS
SEATED TRICEP PRESSES
CLOSE GRIP PUSH-UPS
I INCORPORATED SUPERSETS THROUGH MOST OF THE WORKOUT, WITH 1 MINUTE REST PERIODS.
I UPLOADED A VID. I THOUGHT IT WOULD BE A BETTER WAY OF SHOWING MY PROGRESS TODAY OTHER THAN PHOTOS...
http://bodyspace.bodybuilding.com/yu...=310482#310482
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Sleep - 6 HOURS, I WASNT TIRED UNTIL ABOUT 2PM TODAY, SO IM TRYING TO MAKE TONIGHT AN EARLY ONE.. ITS NOT HAPPENING SO FAR.. LOL
Mental Alertness/Focus - FOCUS ON TRAINING TONIGHT WAS VERY HIGH, FOCUS AT WORK KIND OF DAZED DUE TO THE LACK OF SLEEP..
Energy - I MANAGED TO MUSTER UP PLENTY OF ENERGY FOR MY WORKOUT TONIGHT, SO IM HAPPY WITH THAT.
Motivation - HIGH! AND IM SLEEPY...
Mood/Aggression - CALM AS A HINDU COW! I THINK SOME OF MY CLIENTS HAVE BEEN TRYING TO WORK ME UP TO NO SATISFACTION :P
Libido - IM A LITTLE TIRED TODAY FOR THAT...
Endurance - ENDURANCE? I MADE IT THROUGH A STEADY WORKOUT.. AFTER A TEN HOUR DAY AT WORK.. I THINK THAT SEZ IT ALL!
Strength - WAS THERE DEFINATELY, PLENTY OF IT..
Quality of Training - QUALITY? YES. HEART-RATE WAS RIGHT UP THERE, AND I KEPT A STEADY PACE RIGHT THROUGH=OUT
Pump and Vascularity -YEP I GOT A GREAT PUMP THROUGH MY ARMS, AND VASULARITY IS GETTING BETTER AND BETTER
Muscle Hardess/Density - IVE BEEN HARDER LOL BUT NAH I AM CERTAINLY FIRMING UP AS THE FAT COMES OFF.. ALSO IM ON ALOT OF CREATINE AT THE MOMENT SO IM HOLDING ALOT OF WATER..
Body Composition and Look - IM PRETTY HAPPY WITH HOW ITS COMING ALONG SO FAR, CERTAINLY LOOKING LIKE IM CARRYING A LITTLE WATER WEIGHT..
Overall Sense of Feeling - SLIGHTLY TIRED, BUT CALM AND WANTING SOME SLEEP
http://bodyspace.bodybuilding.com/yu...=310482#310482Nick Ritchie
NLP, Hypnotist, Online Fitness Coach
Join My 12 Week Transformation Program:
http://nickritchielive.com/transformation-program
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08-17-2008, 08:57 AM #20
It's great that you still have that focus and concentration, feeling tired as you are...Get some sleep, Nick. Recovery (I know; I need to do the same; but GETTING to sleep is quite hard these days)...Still looking good, though...
...If you find that you are holding EXTRAcellular water (which shouldn't be from the creatine, since it causes INTRAcellular water 'fullness'), then I would recommend that perhaps you STOP using it for a week or two before your competition (and then go straight back onto it afterwards); many competitors do this. Just a thought (you may want to just keep a note, though, of how you look, and make this decision (or not) 1-2 weeks out...)Writer • Athlete • Coach
INSPIRATION ~ FITNESS ~ LIFESTYLE
Think like a Champion. Train like a Warrior. Live with a Purpose.
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08-17-2008, 09:13 AM #21
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08-17-2008, 03:00 PM #22
sweet as, at this stage i will be re-gaining some more sleep. but i usually dont need anymore than 8-9hours max to feel 100%
as for the creatine and water retention i will certainly keep that in mind.
have you heard of creatine loading pre-comp also? as in loading with creatine a week before the comp, then going off it for seven days before, and on the day loading it again?Nick Ritchie
NLP, Hypnotist, Online Fitness Coach
Join My 12 Week Transformation Program:
http://nickritchielive.com/transformation-program
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08-17-2008, 06:45 PM #23
Its a technique that works for some. The point is to load up to saturate the body with enough creatine to be able to retain just enough water to keep the muscles full and hard, but not have that excess water retention that makes you look soft and puffy. More or less it works to help keep you looking dry, lean, and tight.
Cheers!A Lion called DILIGAFF!!!
Walk Your Own Path! Become a Disciple of pain and put your body through the hell on earth it takes to be a bodybuilder, without further ado....Bring the pain!
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08-17-2008, 07:57 PM #24
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08-18-2008, 03:31 AM #25
TRAINING TODAY
MONDAY = LEGS, CALVES, FOREARMS
20MINS HIIT
SQUATS - 3 X 12
LEG PRESS SUPERSETTED W FOREARM LIFTS - 4 X 15
HAMSTRING EXTENSIONS, LYING - 4 X 15
QUAD EXTENSIONS, SEATED - 4 X 20 (SUPERSETTED W DUMMY SQUATS)
SEATED HAMSTRING EXTENSIONS - 4 X 15 (SUPERSETTED W CALVE RAISES)
http://bodyspace.bodybuilding.com/yu...=310482#310482
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Sleep - 8 HOURS SLEEP LAST NIGHT, WAS SOLID SLEEP
Mental Alertness/Focus - VISUALISED VISUALISED VISUALISED! WHAT I WAS GONNA DO ALL DAY! - THIS WORKS VERY WELL FOR ME
Energy - YEP STILL HIGH, EVEN THOUGH I WAS ON MY LAST LOW CALORIE DAY - BACK TO BULK CALS FOR THE NEXT 3 DAYS!
Motivation - HIGH AS A KITE!
Mood/Aggression - VERY CALM, I AM THINKING SOMETHING I AM TAKING FROM AN IS HAVING THIS AFFECT. I USED TO GET A SLIGHT SWEAT SOMETIMES DURING THE DAY, NOW IM DRY AS A BONE..
Libido - UMMM, HIGH! ESPECIALLY AFTER I JUST CHATTED TO THIS HOTTIE ON MSN IM PLANNING TO MEET UP WITH IN THE WEEKEND
Endurance - GREAT! WORKOUT WAS 1 HOUR TWENTY. GOT THROUGH IT ALL WITH GREAT PACE.
Strength - YEP IM ACTUALLY PULLING PAST WHAT I WAS DOING ON THE LEG PRESS WHILE I WAS BULKING!
Quality of Training - VERY GOOD, I WAS SWEATING ALOT! THE BEADS WERE ROLLING!
Pump and Vascularity -GREAT PUMP THROUGH MY QUADS AND HAMSTRINGS, MY LEGS SHOULD BECOME MORE RIPPED AS I GET ALONG...
Muscle Hardess/Density - YEP TIGHT AS! IM FEELING VERY GOOD AT THIS STAGE, IVE ACTUALLY NEVER FELT THIS SOLID!
Body Composition and Look - I NEED TO LOOSE MORE FAT! BUT IT WILL HAPPEN AND 'IS' HAPPENING!
Overall Sense of Feeling - EXCELLENT! IM GONNA JUMP OVER THE MOON TOMMOROW!Last edited by yugtaht3; 08-18-2008 at 03:53 AM.
Nick Ritchie
NLP, Hypnotist, Online Fitness Coach
Join My 12 Week Transformation Program:
http://nickritchielive.com/transformation-program
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08-18-2008, 08:09 AM #26
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08-18-2008, 03:06 PM #27
JUST FOR AN IDEA OF HOW MUCH MY STRENGTH HAS INCREASED. DURING MY BULKING I WAS DOING - 440LBS ON THE LEG PRESS,
NOW PRESSING - 528LBS (SIX PLATES ON EACH SIDE)
REPS OF 15
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ALSO HAS DOES ANYONE HAVE ANY INSIGHT INTO THIS TYPE OF PRODCUT AND IF IT WORKS? IT SEEMS LIKE A NEW IDEA TO MUSCLE BUILDING?
http://www.bodybuilding.com/store/nu...xxplosion.htmlLast edited by yugtaht3; 08-18-2008 at 05:03 PM.
Nick Ritchie
NLP, Hypnotist, Online Fitness Coach
Join My 12 Week Transformation Program:
http://nickritchielive.com/transformation-program
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08-18-2008, 06:17 PM #28
Experiment it with the idea bud. Since you still have time. Try doing one week on creatine...one week off...see if you notice a considerable difference. If it works...stick with the plan prior to competing. I always say try everything once within reason (pretty sure I don't have to go into detail here) to get an edge and to find what works best for you.
Cheers!A Lion called DILIGAFF!!!
Walk Your Own Path! Become a Disciple of pain and put your body through the hell on earth it takes to be a bodybuilder, without further ado....Bring the pain!
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08-18-2008, 07:12 PM #29
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08-19-2008, 12:40 AM #30
Sean answered the creatine question...As for the "more dieting"; you still have almost 5 weeks until your competition, so it's probably not that necessary yet (others may disagree with me). I would start tightening things up about 4 weeks out, and then adjust it week by week, depending on how you looked...
Writer • Athlete • Coach
INSPIRATION ~ FITNESS ~ LIFESTYLE
Think like a Champion. Train like a Warrior. Live with a Purpose.
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