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athlete profile : Andrew Macleod

andrew macleod Name Mr Andrew Macleod Gender Male Marital Status Nationality Age Height Weight 88kg – 89.9kg (Competition) 100 – 105kg (Off-season) Business Furniture Retail Store Profession Director Qualifications

Overview (A Little About Me)

Andrew MacLeod of Coffs Harbour is one of ASN Newcastle's customers. He recently took part in the IFBB Nationals in September 2004.

Andrew's Pre competition diet and training was guided by Pro Bodybuilder - John Davies. Watch out for Andrew in Australian Ironman.

Favourites (Food, Bodyparts, People)

Favourite body part to train.

Shoulders have always been number one. The cornerstone to every physique is shoulders. I was never blessed with wide clavicles, but I wanted the ‘V” shape. So, the bigger I grow my delts , the better my shape becomes.

Favourite exercise

Shoulder press – whether dumbbells, barbell, machine….

The best part of competing and the worse.

The best part of competing is YOU. The result of 14 weeks of hard slog dieting, training and living bodybuilding. To finally see yourself transform you physique is quite amazing.

The worst – Getting up at 5:30am in winter to go walking. What The? Also, the fatigue you feel at 4 weeks out from competition. It can be hard to maintain energy and enthusiasm.

Training History (Years, Location, Trainer)

I started weight training when I was 16 years old. I had the typical blocky physique which whilst was fine for Rugby, was not the look that pulled the chicks!!

I train at the Powerhouse Gym – a hardcore gym with Hammer Strength and Pro Ark ( Jon Davie’s own brand) equipment.

I have a training partner, which I believe is essential to break new barriers with your training. Especially when dieting for competition, a training partner will keep you focused and push you through the hard workouts. But mainly it’s great to train with a mate.

The only disadvantages would be having to keep to a time schedule, which can be hard when running your own business and the choice of exercise. You must compromise on exercise choice. For example I respond well to reverse rows, my partner prefers bent over rows.

Training Schedule (Training Style and Tips)

My typical training week includes:

Monday – Chest and biceps
Tuesday – Quadriceps, hamstrings and calves
Wednesday – off
Thursday – Back and traps
Friday – Shoulders and Triceps
Saturday and Sunday – off

My training principles generally are governed by the fact that muscles will not grow unless they have to. I constantly mix my workouts up with varying principles of continuous tension, forced reps, supersets, high reps, and changing exercise choice. Or in simpler words – Mix it up and go to failure!!

Reps are kept between 8 to 10, but if I am feeling strong I will continue past 10 reps so that I achieve failure.

I always try to find the path of greatest resistance, so that the exercise is as hard as possible without using ridiculous weight. Not only does it reduce the risk of accident but my joints seem to like it too.

The one exercise everyone must do...
Bent Over Laterals for the rear deltoids. Everyone gets development in the front and side deltoid heads but many neglect the rear delt thinking that back training will be sufficient.

My best lifts are. . .
Bench press – 180kg
Leg Press – 620kg
Dumbell bicep curl – 35kg
Dumbell press – 70kg

Nutrition (Examples of My Diet)

Off season diet

Now there’s two different off season diets. The first one works on the principle that if it appears to have protein it must be OK. Establishments such as Red Rooster, Subway, and the local Kebab shop all get an equal look in.

The other is much more sensible...

Meal 1 – Oats and protein shake (40gms protein)
Meal 2 – Musashi Muscle Slice and tub of low fat yogurt – mixed together
Meal 3 – Flavoured tuna
Meal 4 – Protein shake
Meal 5 – Chicken and potato
Meal 6 – Shake after training
Meal 7 – Steak or Chicken with vegetables

Competition diet

I must say here that Jon Davie structures my competition diet. This diet below is only a small snapshot as my diet evolves every week to constant results.

Meal 1 – Oats and 10 eggwhites
Meal 2 – Chicken and potato
Meal 3 – Fish and fiberous veges
Meal 4 – Musashi Amino Acids – Kuan, L-Glutamine
Meal 5 – Tuna and potato
Meal 6 - Musashi Amino Acids – Kuan, L-Glutamine
Meal 7 – Protein shake
Meal 8 – Steak/Chicken and fiberous veges
Meal 9 – 10 egg whites

Competition History

1997 Mr Sunshine Coast Under 90kg – 1st
1997 Mr Queensland Under 80kg – 3rd
2000 Mr Queensland Under 90kg – 2nd
2000 Mr Australia Under 80kg – 3rd
2004 Mr New South Wales Under 90kg – 1st
2004 Mr Australia Under 90kg – 3rd

My most memorable competition moment was winning the 2004 Mr NSW Title.

athlete gallery : Andrew Macleod

andrew macleod andrew macleod andrew macleod IFBB Nationals September 2004

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