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

[MITCHAPAL00ZA]

2.4 liters of coke zero a day? I'm mirin. looking pretty ripped though! good luck on this home stretch

[Willgetnice]

I'm in. Get it done mate

[Shazriki]

LOL you are LOVING That ice cream Andy. Gotta love it

[andyboi]

2.4 liters of coke zero a day? I'm mirin. looking pretty ripped though! good luck on this home stretch

Thanks mate! All systems GO! 2.4 litres is minimum lolol! just put it in for piece of mind.

I'm in. Get it done mate

yeah bro! Welcome, better late than never

LOL you are LOVING That ice cream Andy. Gotta love it

No more B&J.. becauseeeeeeeeeeeeeeeeeeeeee

[andyboi]

Another UPDATE

Sent my log in to berto and he has made ONE change this week.

-20g of Fat and +25g of carbs on ALL days. That means, no more pop tarts but HELLO LOW FAT ICE CREAM AND SKINNY COW COOKIES!

Low days: 250P/275C/30F
High days (one every 5th day): 200P/475C/30F

Also, after having spoken to Moses (shazriki), I suggested to Berto that I change my regimen after seeing how successful people have been on their strength routines. Also, my strength has taken a huge dip due to being in such a calorie deficit this prep. So, it will need some encouraging and I think my traditional split wasn't optimal for that. He's going to get back to me with one. Big home stretch and BIG off season coming right the fk UP!

[Shazriki]

Another UPDATE

Sent my log in to berto and he has made ONE change this week.

-20g of Fat and +25g of carbs on ALL days. That means, no more pop tarts but HELLO LOW FAT ICE CREAM AND SKINNY COW COOKIES!

Low days: 250P/275C/30F
High days (one every 5th day): 200P/475C/30F

Also, after having spoken to Moses (shazriki), I suggested to Berto that I change my regimen after seeing how successful people have been on their strength routines. Also, my strength has taken a huge dip due to being in such a calorie deficit this prep. So, it will need some encouraging and I think my traditional split wasn't optimal for that. He's going to get back to me with one. Big home stretch and BIG off season coming right the fk UP!

Net decrease of 80 cals but I'm gonna bet that you feel better on these macros than you did on previous ones just because of the extra carbs! Just make sure you get enough fiber because without the fat to round your meals out you will be going through some very, very easy to digest food.

Excited to hear about the new program, fill us in when you get it!

[CHRIS925]

So proud man. I can really see what you're made of after all this dieting and hard work Andy... Never gave you enough respect One of the best attitudes and levels determination on the boards-- hands down. Keep up with the protocol.. and you're gonna MISS this when it's all done in the blink of an eye. ENJOY every day Cini.. This is gettin' REALLLLLLLLLLLLLLLLLLLLLLLLLLLLL

[snrygo]

butternut squash. that is all

[ErickStevens]

Also, after having spoken to Moses (shazriki), I suggested to Berto that I change my regimen after seeing how successful people have been on their strength routines. Also, my strength has taken a huge dip due to being in such a calorie deficit this prep. So, it will need some encouraging and I think my traditional split wasn't optimal for that. He's going to get back to me with one. Big home stretch and BIG off season coming right the fk UP!

If I could go back and do it all over again, I would abandon my bro split, reduce my volume/frequency, and train relatively heavier in the 3-8 rep range. I think it's going to help a lot in terms of muscle retention.

[domingochavez]

Ouch those are some damn low fats!

Still cranking out daily cardio?

Seems you and Eric Helms could write a stubborn fat loss book!! You must be permanent zombie mode now, yet taking it all in your stride, much respect.

[andyboi]

Net decrease of 80 cals but I'm gonna bet that you feel better on these macros than you did on previous ones just because of the extra carbs! Just make sure you get enough fiber because without the fat to round your meals out you will be going through some very, very easy to digest food.

Excited to hear about the new program, fill us in when you get it!

Will fill you in my man, enjoy those pop tarts on my behalf! haha I have a HUGE box of them and I can't even eat them anymore

To be honest, I started feeling better than I previously had. Lethargy wasn't as bad. Will be eating 36g of fibre on the daily, and for my body, that's a perfect amount. I had to give up oats and PB... bye bye overnight oats

So proud man. I can really see what you're made of after all this dieting and hard work Andy... Never gave you enough respect One of the best attitudes and levels determination on the boards-- hands down. Keep up with the protocol.. and you're gonna MISS this when it's all done in the blink of an eye. ENJOY every day Cini.. This is gettin' REALLLLLLLLLLLLLLLLLLLLLLLLLLLLL

I agree I'll miss it, and I am enjoying the phuk out of seeing my body change daily. It's awesome!!! Having said that, though, I'm going to love off season mode for sure. I hate stress!

butternut squash. that is all

Never tried squash bro. I'd love to load up on pumpkin on the daily but cbf cutting it all up. Would get Libby's canned pumpkin puree but it's so expensive here and I can only get it from one store haha

If I could go back and do it all over again, I would abandon my bro split, reduce my volume/frequency, and train relatively heavier in the 3-8 rep range. I think it's going to help a lot in terms of muscle retention.

Yup, this all around. Too late for me, but it's going to be awesome for next time that's for sure. Volume/frequency is way too much and is definitely contributing to my overall fatigue.

Ouch those are some damn low fats!

Still cranking out daily cardio?

Seems you and Eric Helms could write a stubborn fat loss book!! You must be permanent zombie mode now, yet taking it all in your stride, much respect.

Yup, cranking out that cardio like it's my b1tch! haha Not quite zombie mode. Only when in the gym and trying to lift my off season numbers lol good luck to that!

[snrygo]

Voluminous OOs should be a godsend for you.


And butternut is not canned lol.

[andyboi]

UPDATE - 5 weeks out

I weighed in this morning after front loading my re feed numbers in the EARLY EARLY am. So yesterday's food + majority of today's food = New weight LOW of 81.8kg - 179.96lb! Wtf? My mind is full of phuk! Busy day today, so I'll smash out a big work out in a couple of hours, do my cardio then have to start packing my bag for the week's work trip interstate. It's funny, going to be eating ice cream in the office daily. People are going to think why I am doing so while dieting lol! So I'll eat at lunch today and then make meals for the AM before I fly out. Too easy!

Berto got back to me with a new regimen, MAX-OT style! I loved the look of JP's and it was in and out without any fuss. Volume is so much less than what it has been, whoa! Might get at least 30 minutes of my life back haha! Split looks like:

Day 1: Back
Day 2: Chest
Day 3: Arms/Abs/Calves
Day 4: Legs
Day 5: Delts
Day 6 & 7: Off
Today I'll start with Chest, as it's been a week since I have worked it and start from there. I'll take Monday & Thursday off during the week, just because they're my busiest nights after work.

Rep ranges are from 4-6, using somewhere between 75%-90% of 1RM. My 1RM would SUCK right now so this will be interesting to see where I am at.

Chest:

Flat Barbell Bench Press
Incline Barbell Press
Incline Dumbbell Press
Weighted Dips

[Incubusfan18]

You like cream of wheat (farina) man? That stuff is pretty filling and has no fat!

[areya2005]

It's time....http://www.myarcticzero.com/

[andyboi]

It's time....http://www.myarcticzero.com/

http://forum.bodybuilding.com/showth...4095851&page=1

brb moving to the USA.

You like cream of wheat (farina) man? That stuff is pretty filling and has no fat!

That stuff I'd only be able to pick up from the USA specialty store. Perhaps I should get down there STAT!!!!

Voluminous OOs should be a godsend for you.


And butternut is not canned lol.

haha that's it, I can't prep food this week because of no access to a kitchen. hence why everything will be store bought and stored in work's freezer
Hope no one steals my ice cream! haha

[KimDuce]

I was thinking of what you said while I was eating my ben & jerry's. I was like "come on JP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!" hahahaha it' AMAZING stuff!!!!!




yeah buddy! Just trying to catch you bro!!!!!!!!



how'd chobani? hurry n try itttttttttttttttttttt!!

haha not yet baybeeeeeeeeeee I buy greek yogurt from Fruitologist store across the road!! they make their greek yogurt in house and it's to die for!! With the fresh fruit mmmmm actually had it for breaky!! I am going to Bondi Junction later so will probs pick some up then! Woop woop! <3

[areya2005]

OK...I know you're in need. If you want to pay for shipping and the product itself, I'd be happy to ship it to you. I do think it's kind of expensive to ship oversees though, so it's your call.

[andyboi]

haha not yet baybeeeeeeeeeee I buy greek yogurt from Fruitologist store across the road!! they make their greek yogurt in house and it's to die for!! With the fresh fruit mmmmm actually had it for breaky!! I am going to Bondi Junction later so will probs pick some up then! Woop woop! <3

wait til you try Chobani mmmm!!! I'm sure the home made one would taste epic too haha

OK...I know you're in need. If you want to pay for shipping and the product itself, I'd be happy to ship it to you. I do think it's kind of expensive to ship oversees though, so it's your call.

How would you send through ice cream to Australia? Probably couldn't because it's a dairy product, either thx anyway, was DYING to try some!!!

[jpfaherty]

Max-OT What what! It'll be good for you this last month or so! Push hard EVERY work out!

[KimDuce]

wait til you try Chobani mmmm!!! I'm sure the home made one would taste epic too haha

Off to buy it NAO! It better be there! haha xx

[ch3v3ll3]

should be a cool new split bro. Interested to see what you think of it!


Gotta get me some of dat arctic zero....

[Ryanmckd]

Damn mate 170s.. isthisreallife. Routine change looks good and I'm interested to see how the change to your macros works out, fingers crossed that additional CHO gives you that extra bit of energy to push through these last weeks without experiencing too much of the ill effects of such a low fat intake, either way I can tell nothing is getting in your way and your drive and determination to give this prep your absolute best is admirable Andy.

LETTTTSSSSSSSS GOOOOOOOOOOOOOOOOOOOO!!!!

[Shazriki]

New routine looks good, so what are we talking about like 2 sets per movement? Also if you feel good will you try and lift progressively or are you just focusing on hitting the same numbers week to week at this point?

[andyboi]

Max-OT What what! It'll be good for you this last month or so! Push hard EVERY work out!

This week is just getting a feel of what weights I need to work with, either way, still pushing every single darn rep bro!!!!

Off to buy it NAO! It better be there! haha xx

I know you love it

should be a cool new split bro. Interested to see what you think of it!


Gotta get me some of dat arctic zero....

Jelly of dat arctic zero!!!!

Damn mate 170s.. isthisreallife. Routine change looks good and I'm interested to see how the change to your macros works out, fingers crossed that additional CHO gives you that extra bit of energy to push through these last weeks without experiencing too much of the ill effects of such a low fat intake, either way I can tell nothing is getting in your way and your drive and determination to give this prep your absolute best is admirable Andy.

LETTTTSSSSSSSS GOOOOOOOOOOOOOOOOOOOO!!!!

Such a light weight lol!!!! AHH! I reckon 175 I need to get to to be peeled to the bone. fuark! Oh well, need to shut up and keep pushing. Not long left bro!

New routine looks good, so what are we talking about like 2 sets per movement? Also if you feel good will you try and lift progressively or are you just focusing on hitting the same numbers week to week at this point?

2 working sets per movement. I am doing warm ups which I don't count. At this stage I will work progressively, trying to get my lifts back to off season numbers and then some!

Just something I picked up today!



Just packed my bags for the next few days. Eating my ice cream at work will be funny lol

Taking posing trunks to see if I can take some nudez for you guys sometime this week in my hotel room. Gym at the hotel room... fail lol but it's going to have to do!

[Incubusfan18]

Just something I picked up today!

Haha that's what I'm talking about bro! I love cream of wheat because it's good sweet or savory. I like it really thick (increased satiety), so I would start out with more than the recommended amount of water then just cook it for awhile until it's the right consistency. Throw in some WF pancake syrup, caramel syrup, or marshmallow dip and it's soo good! Or sometimes I would save my fat macros and add in some butter and cheese haha.

[andyboi]

Thanks for the tip mate! hhaha I don't have a stove top to cook them with, can I just cook them in the microwave for a bit with pumpkin?

[Incubusfan18]

Thanks for the tip mate! hhaha I don't have a stove top to cook them with, can I just cook them in the microwave for a bit with pumpkin?

Yeah that's what I always did, but you have to make sure you take it out every minute or so and stir with a wire whisk to prevent it from clumping up. Pumpkin sounds like a great add-in idea!

[snrygo]

i remember pounding bowls of that stuff with spoons of brown sugar as a kid. so good!

[Incubusfan18]

i remember pounding bowls of that stuff with spoons of brown sugar as a kid. so good!

Yeah dude, splenda and cinnamon for me!