HELP. I deleted some files, but they are still in the Nib I think

I have royally messed up. I'm working on a cocoa app with various Quartz Compositions in it using QC View's. The .qtz files have been loaded into the Nib via the QC View's, but by accident I have deleted the original .qtz files from my disk.
I can still build the application and the views work as it seems the .qtz files must be cached into the nib file. However I can't get to them to save them back to my disk. Is there any way to get a .qtz file out of a nib after its been loaded in. Perhaps some way to reverse save the file out to disk?
Sorry its so rambling, its just that I've spent weeks getting these compositions right and now I've gone and deleted them I'm beside myself
I have tried looking inside the the nib file with 'Show package contents' but none of the .qtz files are in there. How are they cached in the nib?
Thanks you for any help. I'm also trying various file recovery apps, but so far no luck.
Mark

I tried all sorts of utilities to get the files back, but no luck. So I sat down with plenty of coffee and retraced my work as best I could remember.
After a full days work, I have recreated all the files and actually made quite a few improvements along the way!! Although I lost some time, I actually ended with a better end product, so not such a disaster after all

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HELP. I deleted some files, but they are still in the Nib I think

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