Andy Smith's Body Transformation

Andy Smith

Age: 22 years
Weight: 86kg
Height: 6’4”
Body fat: 7%

Goal: To maintain optimal muscle mass whilst stripping excess body fat through intermittently changing between strength and hypertrophy exercises in order to minimise training plateaus.

Andy has been training seriously for 4 years starting when he was 18 at which time he weighed a bulky 110kg, with a body fat of approx 15-20%. He managed to keep his training regimen interesting by changing between high volume low weight and high weight low volume routines. Andy explains that alternating his exercises every 8 weeks or so kept his training from stagnating, which in turn constantly shocked his muscles maximising his gains!

He feels a lot of his gains are testimony to Layne Norton's Power Hypertrophy routine, which incorporates both strength and hypertrophy workouts.

Andy says:

When dieting I reduce volume and keep the weight heavy as possible, what builds muscle best will also maintain muscle best. I diet slowly (anywhere from 500kcal to 750kcal deficit per day) and following an intermittent fasting protocol with BCAA's during the 12 hour fasting period along with low intensity cardio. I also calorie and carb cycle from higher carb and calorie with low fat on workout days to lower calorie and carb and high fat on non-workout days”.


Supplement staples include whey protein blends, sometimes Nutrisport 90+, Scivation Xtend BCAA's, Glutamine and a pre-workout nitric oxide optimiser.

For a naturally tall and lean chap, Andy has clearly dieted, supplemented and trained methodically to enable him to lay down a substantial amount of mass upon which he can build a well balanced, lean physique.

Great work!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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