It's time... andyboi's journey to get SHREDDED and get on stage with 3DMJ.

[andyboi]

Background/stats:

It’s GAME time guys. I have been pushed to start this new prep log by our boy domingochavez, who is an utter inspiration and a great bloke!

I am aiming for the INBA Novice & Rookie show on April 1st. Official date will come out after the Aussie Titles. But I was told this by someone who works there. This makes me officially 29 weeks out from that date.

Hoping to get weekly vlogs (inspired by our boy Kyle Webber) of how I feel in terms of diet, training and general life happenings.

My goal is to get peeled. Simply put, really. I suppose there is no other goal when prepping? Haha well, I guess to have an awesome time doing it, to see my body change, to keep learning how my body changes and just to keep learning.

I am still with 3DMJ and Berto as my main coach. I have been with him for the last 6 or so months and had experienced awesome gains. The best in my life, thus far. The link to my off season log is here:
http://forum.bodybuilding.com/showth...hp?t=135874931

Ok for the details:

Ending off season stats @ 10th Sept 2011

Body weight: 225lb (102.30kg)

Macros: Low days: 265 P/625-655 C/80 F and surge day: 210-250 P/ 725-750 C/ <110 F

New macros: Low days 300 P/ 350 C/ 70 F and one high day a week: 300 P/600 C/ 90F

Although I don’t really have a goal body weight, I will want to get close to a LEAN 180lb (81.80kg).

Training split remains at:

Day 1:
Legs (Quads, Hams, calves)

Day 2:
Back

Day 3:
Shoulders/Triceps

Day 4:
Chest/Biceps

Cardio remains at:
Session 1: After a lifting day at 600 kcal burn (MISS/LISS mixture).

Session 2: On a non-lifting day at 600 kcal burn (MISS/LISS mixture).

Conclusion:

LET’S GET THIS!

[andyboi]

Sunday 11th September

Weight: 225

Macros: 300P/345C/66F

Training: Shoulders/Triceps & 600kcal MISS/LISS cardio.

Summary:

Wow, already feeling the drop in CHO after not having my usual packets of rice crackers, skinny cow cookies in the morning. But, it didn’t stop me from having a cracker of a session. Was 1 rep short of my previous best, which isn’t concerning. But I will keep on top of all my pressing movements, as I have heard from others that these are the first go decline when prepping. Smashed cardio quite easily. I don’t mind cardio, I feel vascular and really tight after a good session.

Monday 12th September

Weight: 220.5

Macros: 300P/349C/65F

Training: 600kcal MISS/LISS cardio

Summary:

Wow, weight is WELL down. According to coach, we want to get a good kick start into prep. I know majority would be water weight, but that’s a pretty good result! Been a while since the scale has moved down.

Feeling like I am getting a cold today, body is achey and shivering. Could it be a result of my body adjusting to the sudden drop in food? Not sure. But I will head in to do cardio regardless with a bit of a drop in intensity. Got it done in 35 mins, which is 3 minutes off my best.

[bballbrett5]

1rd

[NattyFLEX]

In for hopefully some 1st page Noods

This gonna be good andy, Berto will have you looking diced in no time!

[domingochavez]

Agreed this will be good! I am looking forward to eating while your calories go down haha. I imagine they will stay high for quite some time though, especially after dropping all of that water weight.

Good stuff mate, and the bonus is you will be dieting through summer, looking lean and mean!

Wouldn't think your body could detect starvation calories just yet to give you a cold, but you never know!

[bigryan03]

In! Good luck mate. Do the aussies proud.

[andyboi]

Thanks boys! Great to have you all here and helping me along this tough journey. Already feeling it with the 1,000 calorie drop that's for sure.
I am back to 95%, that potential cold could not stop me and hold me back! My body fought it off like a champ

Loving this song atm, going to put it on the iPod for the cardio sessions

[Ryanmckd]

In brah!

[adamrochester]

yeah buddy ! this gone be good ! in for striated glutes and 1st place !

[wheathins]

in!

If you're already feeling the drop in cho and still at around 350g's then I can't wait to read how you're feeling when you get reeeeeeeeeally low

Although you could be one of the lucky one's that can get into contest conditioning on 200-300g's cho, I, unfortunately, was not :/

Go get em, buddy!

[Webber91]

Haha thanks for the plug in the 1st post mate!

Good to see that cold didn't eventuate. I agree on the pressing strength drop, it was the first of my lifts to drop pretty bad, just gotta will yourself out of it and muck around with the volume a bit. Goodluck bro!

[andyboi]

In brah!

Good to have you here mate! Team 3DMJ/Aussie represent muuuhhhfuka!

yeah buddy ! this gone be good ! in for striated glutes and 1st place !

bro, as they say. Shoot for the stars, reach the clouds! I will be aiming for more lines on my a$$ than a Zebra, that's for sure. Will it happen? Let's hope SO!

in!

If you're already feeling the drop in cho and still at around 350g's then I can't wait to read how you're feeling when you get reeeeeeeeeally low

Although you could be one of the lucky one's that can get into contest conditioning on 200-300g's cho, I, unfortunately, was not :/

Go get em, buddy!

Ahhhh your macros will be far higher than mine, I can tell you that! I suppose I will have to suck it up LOL Am hoping CHO gets a bump up in the next week or so, but I'll do whatever it takes like you have been preaching. No crying, just doing! Getting close for you bud!!!!

Haha thanks for the plug in the 1st post mate!

Good to see that cold didn't eventuate. I agree on the pressing strength drop, it was the first of my lifts to drop pretty bad, just gotta will yourself out of it and muck around with the volume a bit. Goodluck bro!

Kyle, you have been an inspiration on these boards. I have to start thinking like a boss (you) in the gym when my energy starts to dwindle a bit. Cheers mate!




Tuesday 13th September

Weight: 220

Macros: 301P/351C/67F

Training: Chest/Biceps

Summary:

Weight still going down, albeit, very slightly which is fine by me. Don’t want to drop too much, too soon! Clothes are already starting to feel just that bit loose as compared to what they have been during the past few weeks getting into the 225lb (102kg) range.

Session was awesome. I started by repping out the dumbbells on a flat bench and worked my way up heavier and got a new PR by one more rep. So I decided to really push the next set and do a drop set.

Biceps were also quite strong today. Felt the burn which is always good! Also, decided to do something I never do and that is some occlusion by way of partial reps. These RIPPED my biceps to shreds!!

[LoganCL]

First page! So in on this.

Question. What's the reasoning behind starting a cut dropping 1000 calories off the bat. Berto is an effing genius so there must be some reason. I just have always thought that the slower the weight loss the better?

Anyways. Time to get shredded!

[andyboi]

First page! So in on this.

Question. What's the reasoning behind starting a cut dropping 1000 calories off the bat. Berto is an effing genius so there must be some reason. I just have always thought that the slower the weight loss the better?

Anyways. Time to get shredded!

Good to have you check in, brah!

I asked the same question and he said that there a huge list as to why. But the cliff version is that we want to get a lot of weight loss happening now and come out of the gates quick. Also, there was a thermic effect to the food I was eating when at 650g of carbs, not anymore. The extra protein I am having is a buffer on catabolism considering 350g of carbs is low for me and the extra protein has a thermic value to some degree. But he advised me that I should expect numbers to go up and down all the time.

[extremenergy3]

In for this. My girlfriend is in Melbourne right now. Coming back to the US soon though

[domingochavez]

Good to have you check in, brah!

I asked the same question and he said that there a huge list as to why. But the cliff version is that we want to get a lot of weight loss happening now and come out of the gates quick. Also, there was a thermic effect to the food I was eating when at 650g of carbs, not anymore. The extra protein I am having is a buffer on catabolism considering 350g of carbs is low for me and the extra protein has a thermic value to some degree. But he advised me that I should expect numbers to go up and down all the time.

Excellent clarification from the master!

You still coping bro, these calorie levels not turning you into a blubbering mess yet?

[andyboi]

In for this. My girlfriend is in Melbourne right now. Coming back to the US soon though

Oh, she's in Melbourne hey? haha! How come she's over here? Is she enjoying it?

Excellent clarification from the master!

You still coping bro, these calorie levels not turning you into a blubbering mess yet?

The master has spoken and I will not argue with that response! haha!

I am still coping my man. Eating a little less isn't going to stop me that's for sure. I am doing a Kyle and instead of going to the gym to hit legs after work, I will go to sleep tonight at 8.30 and wake up at 3am and head down when the gym will be ALL mine CANNOT WAIT!

[domingochavez]

Prep has changed you already! Next 29 weeks are going to be nasty!!!

Pretty soon you will be doing v-logs, summersault squats and all sorts of crazy things haha.

[jiveinhere]

Lol Id kill to have 300 P/ 350 C/ 70 F as a low day Will be keeping an eye on this man, keen to see how you look all sliced up!!

[NattyFLEX]

In for this. My girlfriend is in Melbourne right now. Coming back to the US soon though

Andy shall right onto this one

[GHOSTN]

In on this!

[Webber91]

I am doing a Kyle and instead of going to the gym to hit legs after work, I will go to sleep tonight at 8.30 and wake up at 3am and head down when the gym will be ALL mine CANNOT WAIT!

YEAHHH BRAH!

Seriously, I think that pattern is what's made sure I've never missed a workout all year. There's no better feeling than getting up hell early and getting the hardest part of your day done and dusted when you have the most energy. When you get deeper into your prep you'll realise how valuable it can be, especially if you end up spending 3hrs in the gym 6x a week like me lol

3am = COME AT ME WEIGHTZ.
4pm = no energy to move.

You'll love it man

[andyboi]

Wednesday 14th September

Weight: 220

Macros: 296P/355C/70F

Training: Recovery

Summary:

Today I couldn’t really be bothered going to the gym after work, so I thought I’d head out the next day at 3am. Woke up at 3am and thought, ahhhhh can’t be bothered again! Thursdays are usually my rest days so I thought that I’d make Wednesday my rest day this week.


Thursday 15th September

Weight: 220.5

Macros: 303P/350C/67F

Training: Quads/Hams/Calves

Summary:

I felt ultra pumped today to hit my legs! First hit up my squats and my first working set was my usual 2 plates (20kg each) for 13 reps! Then I added 5kg to each side and got another 10 with a rest pause and squeezed another rep out. All ATG squats which were PR for reps!

Leg press, equally as good! Finished my quads off with hack squats (ATG) and leg extensions. By this time I was sweating like a mad man, but I walked over to do a two working sets of lying leg curls and some seated calves. Both were on fire and I could BARELY walk out of the gym. Successful session is successful.

Here is a snap shot the next day… cold and no pump… sorry for the blurry photo

[domingochavez]

That's some pretty good quad definition for 29 weeks out, looks like they will shred up pretty quick!

[andyboi]

That's some pretty good quad definition for 29 weeks out, looks like they will shred up pretty quick!

Bit like Kai Greene. Even at high body fat levels I have feathered quads (albeit, not too much), but the rest of me sucks haha Just hope that I can really tighten up around the mid section. My limbs seem to be pretty lean already.

[areya2005]

Subbed.....With your carbs so high, please include food porn :-) I need it!

[domingochavez]

Bit like Kai Greene. Even at high body fat levels I have feathered quads (albeit, not too much), but the rest of me sucks haha Just hope that I can really tighten up around the mid section. My limbs seem to be pretty lean already.

You will be surprised at how much you drop in these first few weeks, and because you have allowed yourself so much time to get shredded your calories should remain fairly high throughout the whole process.

Definitely something I wish I had of done, given myself 30 weeks and started off a lot slower!

[extremenergy3]

Oh, she's in Melbourne hey? haha! How come she's over here? Is she enjoying it?

She's been around the Sydney area for her aunt's funeral but then took another week to be on vacation with her fam in Melbourne. She went on a tour bus and was not liking it, though she thinks the city is beautiful

[andyboi]

Subbed.....With your carbs so high, please include food porn :-) I need it!

High? haha I feel like I am on deathly low calories. I will do my best for you, mate! Glad to have you on board during this journey.

You will be surprised at how much you drop in these first few weeks, and because you have allowed yourself so much time to get shredded your calories should remain fairly high throughout the whole process.

Definitely something I wish I had of done, given myself 30 weeks and started off a lot slower!

I hope you do another contest prep again in the near future. Boy oh boy, with what you have learnt, a solid off season and your attitude... you're going to be on another level.

She's been around the Sydney area for her aunt's funeral but then took another week to be on vacation with her fam in Melbourne. She went on a tour bus and was not liking it, though she thinks the city is beautiful

Ahh that sucks! Hope she's ok!

Is she born in Aus? Sounds like it to me! How come she didn't like the tour?

[adamrochester]

food porns ftw post em ! legs featherd already ! 29 more weeks ..... wtf will they look like then ...... yeah buddy