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Shredding Down Without the Frustration – Scott’s Story

Note: You are an individual, your results will vary depending on genetics, adherence, and effort.

When Scott first came to me I was confused. He was bigger and stronger, yet wanted my help. I knew that if I could get Scott’s program right, by helping out someone of their size I’d have a chance to impress upon some of my bodybuilder friends here in Japan the power of IF and show them that fasting wouldn’t make their muscles fall off.

It worked better than I had expected. After 3 months on the ‘diet’ Scott actually came in stronger, leaner and bigger.

Age: 36 Height: 186cm (~6’1″), 14 Weeks

Weight: 91.0kg (200.2lbs) > 85.4kg (187.9lbs)

Stomach @navel: 86.0cm (33.9″) > 77.5cm (30.5″)

Chest +3cm, Legs +2cm, Arms + 1cm

Squat: 145kg*5 > 162.5kg*5

Dips: BW+40kg*6 > BW+60kg*4

Deadlift: 185kg*4 > 195kg*3

Chin-Up: BW+40kg*5 > BW+45kg*5

Training volume was cut. We didn’t use any cardio.

1) You’re a big fella, tell us a little about your training and diet history. How did you get to where you were?

I’ve been training for the best part of 20 years with many lengthy and sporadic breaks. From 15 I would train mostly biceps in a tiny gym on top of a multistory car park (Lancaster Sports Center, Derby). Over the years I gained some decent size but never really achieved my goal.

I moved to New Zealand in 2003 and kept training. I was eating ‘clean’, kept growing and looked big/good in my clothes but out of them it was a different story. A PT at my gym approached me and asked if I would like some help with my diet, when we sat down and looked at my intake it was clear I’d been severely overeating. I dropped 20kgs in 12 weeks, carried on with the diet, lost another 12-14kgs  and entered and won my first bodybuilding show. A huge thanks goes to him (Carl Hammington)

A the time I had a very busy job running a large waterfront bar/restaurant and was finding eating 6-8 specifically timed meals increasingly hard to adhere to so I started looking for an alternative route.

2) Why did you decide to switch to IF?

I was trawling the internet looking fro a way around the 6-8 meal drudgery and came across Leangains.com. It seemed too good to be true, eating big meals and, long periods of fasting and being told this was not only good but essential. It was contrary to everything I had always thought.

I then found Rippedbody.com and after reading through the information thoroughly I decided I was going to give it a go and made my own plan starting at 3 meals a day.

After 2 weeks of IF I thought if I’m doing this I’m going to do it right. I’d been on the site numerous times and noticed every post /comment had a reply from the guy running the page, I was impressed by the attention to detail, if I was going to trust someone to work with I knew they needed to be as anal as me and contacted Andy and we got started.

3) How was the change over to IF? Anything that surprised you?

I found the change to IF liberating, enlightening and a whole lot easier than I had anticipated. I had become a slave to the kitchen and my Tupperware. Before IF my whole life revolved around what time I had to be back, what time we could leave, what I needed to take. It was exhausting. I moved to 2 meals a day and I’ve never looked back, it just felt right. Using simple rules to add macros, not sweating the decimals and odd numbers having someone as helpful and accommodating and Andy to talk me through really (without sounding too dramatic) gave me my life back. I instantly had so much more time, my energy levels were increased and I felt great. All the time. I no longer needed a nap in the afternoon and as for my training that’s been taken to a whole new level.

4) Anything else you would like to share?

I am leaner, lighter and stronger!? than I have ever been in my life. I am still setting PBs weekly in the gym (60kg dips for reps) with no sign of plateau. I will be competing again this year at the Wellington champs using IF, coming in lean and hoping for another win. I look forward to my meals and enjoy them but they’re not ruling my decisions anymore. I feel anyone and everyone would benefit from this way of eating I hope we can help take it to the masses. However, I must admit I do like the look on peoples faces when I tell them I only eat twice a day. -Priceless!

5) Lastly, I’ve been asked a lot in the day since publishing this, can you just tell people your exact training before and during these 3 months?

I was originally body part training over 4 days with a pretty standard split of legs, shoulders, chest & triceps, back & biceps. 4/5 exercises per day, 4 sets 8-12ish reps. Forced reps/rest pause etc the usual bollocks. Worked to a certain extent but not in comparison to the change. 

Now I alternate ‘A’ and ‘B’ workouts with much lower volume.

Workout A: Squat, Dip, Chins & Workout B: Deads, Dips & Bent Over Row. 
Zero cardio, RPT for all sets other than bent rows. Alternate days.

Scott took a chance on me, a relatively inexperienced diet coach, did everything exactly as I said without questioning it once, and I want to thank him for that. In the bigger picture of things, it’s helped out a lot.

I’ve already shown his pictures to a couple of Japanese guys that will be looking to compete in the summer, and they’re interested in giving Martin Berkhan’s Leangains principles a try. I promised to help spread it here, and slowly but surely, the pieces are coming together. I’m looking forward to getting this translated.

I think can speak on behalf of everyone when we wish you the best with your new career Scott, and I’m looking forward to seeing you win the show, with half the effort, by using IF this year.

~~~

97
Comments

Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Dario
Dario

Hi Andy! As I see he was/is following a two day split with rpt. Was/is he going to the gym 3 times a week? And isn’t doing rpt deads/squat twice a week too taxing? Thanks

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James
James

What were the final calorie counts to get that shredded? Been making progress (down to 9% bf) at 2350 on training days/1850 on off days and am hungry quite a bit at these levels but really stalling out after 8 weeks.

james
james

Thanks. Just trying to get some kind of reference point for how low people are going over the course of a 12 week program in order to hit those low bf numbers in that time frame.

Stijn
Stijn

Hi Andy and Scott,

Super result! Hope to get some results myself.

How did you (Scott) progress after the cut in terms of training. Do you use periodization in any way to create progressive overload or are you keeping this workout plan till the end of days? In other words: how does your training evolve through the years?

Greetz

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How Do I Find Maintenance Calorie Intake After Dieting?

[…] reference here, I’d consider Adrian to be around 9% in that picture on the left, Scott to be around 8%. This is probably stricter criteria than you’re used to but it doesn’t […]

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How Do I Find Maintenance Calorie Intake? | RippedBody.jp

[…] reference here, I’d consider Adrian to be around 9% in that picture on the left, Scott to be around 8%. This is probably stricter criteria than you’re used to but it doesn’t […]

Bill
Bill

Hi Andy and Scott,

Wondering how Scott’s doing now. Know he changed jobs. Hope to see more pictures of his slow bulk if possible.

@ Andy – truly Thank you for creating this site and the guide as well. Both have been inspiring as well as a Real foundation to work with.

Wishing Best of Success to you both !!

Bill
Bill

Great to hear Andy. Welcome !

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ニュージーランド出身 スコット・インタビュー |

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thedeaner
thedeaner

Scott did you use the exact same training program for ur slow bulk or did you add volume to it/change it?

Ash
Ash

did u train fasted? Please highlight your eating plan. Thank you

Andy Morgan
Andy Morgan

Scott trained fasted for half of his cut, and then due to a schedule change with work he trained in the evening for the latter half.
His eating plan is irrelevant to you, so is whether he trained fasted or not*.
(*Results between fasted and non-fasted training client groups does not differ significantly that I have noticed thus far.)

Ash
Ash

Thanks. FInally, what do you think on pre-workout (4 cal ) drinks and BCCA before training fasted?

Andy Morgan
Andy Morgan

Keep reading.

Ash
Ash

Thanks Andy.

Eric
Eric

Wow, just found this blog, and wow, floored by this transformation.

Great info on here man!

Have you heard back from Scott? How is his slow bulk going? Is he still following the same training?

Last q in the barrage, how did Scott feel with all the frequent deadlifting? To failure that many times a week, dang much props.

Saagar
Saagar

Very inspiring transformation Scott.. Just recently started my own cut based on your training and diet.. I was hoping you could answer a question for me? You wrote you do RPT for all exercises except bent-over-rows.. I wanted to know in what rep range or method you performed them instead?? Thanks and look forward to seeing your progress

Saagar

Andy Morgan
Andy Morgan

Classic mistake. Looking at an individual and copying instead of using the general principles to apply it to your own situation.

Saagar
Saagar

Thanks for the reply Andy but i didn’t copy i just tweaked his workout to the results I wanted: I would appreciate your feedback on it too if possible?
Workout A:
Squats 3xRPT
Incline Bench 3xRPT
Alternate workouts Chinups/Pullups 3xRPT
Workout B:
Deadlift 3xRPT
Dips 3xRPT
Bent over rows ? (currently 3xRPT)

Thank you
Saagar

Andy Morgan
Andy Morgan

Looks fine mate. Rows might be tough on the lower back after deadlifts, cable versions an alternative. Listen to your body.

kidd05
kidd05

This was a really motivating transformation. Kudos, Scott. As someone who’s been training for a while, frustrated with the “6-8 meals a day drudgery” and looking to lean out and eventually compete in physique contest, I am looking forward to making my own transformation with Andy’s help!

– Feng

Sudip Jha
Sudip Jha

Scott,

Seriously impressive transformation!
You were a pretty big guy to begin with, and got seriously carved out. Mind mentioned what your cal range was on rest and training days? Were you getting uber high amounts of protein to retain/grow your muscle?

Thanks.

Sudip

Monty M.
Monty M.

To Scott:
First of all, amazing progress. Your transformation is incredible!
I was reading your training info and I wanted to know more about your experience with using dips as your main chest exercise. I love them, and use them as an accessory lift, but I haven’t been daring enough to use them as my main chest builder. Obviously, they worked great for you.
Thanks for the inspiration!
Monty

Scott Anthony Tidmarsh
Scott Anthony Tidmarsh

Thanks Monty,

Why not give them a try as your main chest exercise for a couple of months & see how you go. If it works great, if not change back.

Scott

Ben
Ben

Just one question on the dips; do you hit/go below shoulder parallel point, or stay above it? What are your reasons for doing so?

Cheers

Andy Morgan
Andy Morgan

I go as low as my elbows and shoulder feels comfortable with.

Scott, feel free to comment.

Scott Tidmarsh
Scott Tidmarsh

Hey Ben,

Like Andy says, just as low as you can comfortably/safely go. Don’t use that as an excuse for half reps though, you still have to get down & feel the stretch.
I do my 1st rep super slow on the way down to get me started.

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Wade
Wade

Hey Andy, I’m doing the RPT Big 3 Routine (Deads, Bench and Squat) along with a cut. Is it possible to add more exercises? I have trouble gaining chest (Upper) so I wanted to add inclined barbell bench. Is it okay? Or should I stick to these 3?

Also I written you an email about consultation and you said there’s a 3 week waiting list and to prepare a picture and not to respond to the e-mail. I assume you’ll reply when you’re available?

Thank you very much.

Andy Morgan
Andy Morgan

Sure but keep it to just that. But bear in mind your on a cut, so unless you’re totally new to training don’t expect miracle growth in the chest region.

Of course I’ll reply buddy.

Eric
Eric

Hello Scott! Congratulations on your great results.
Why did you choose dips as your pressing exercise?
I know that dips are effective, however I am cautious about dips due to possibly putting my shoulder joint in a compromised position.

Scott Anthony Tidmarsh
Scott Anthony Tidmarsh

Hi Eric,

Thanks very much. Funnily enough the reason I chose dips was because of shoulder problems that cause me pain in any form of bench. DBs are a little more comfortable but for sake of ease on RPT I went with dips.
That’s still all I use for chest.

Thanks Scott

Andy Morgan
Andy Morgan

Same here.

Kyle
Kyle

Hey Andy, Just wanted to start off by saying that this is a fantastic article! Way to lead by example, truly awesome. I actually used Leangains and the RPT split of deads/chins, Bench/Dips, and Squats to help retain my muscle while dieting down for my first bodybuilding show as a teen last November, and took 1st place! It truly is an awesome diet/training lifestyle. My question is about the actual training however. First off did your client have any trouble between the overlap from the Squats and Deadlifts? Seeing as they are performed rather close together. My question is if my favorite exercises are Deads, Squats, and Chins, would it be more advantageous for me to do a split such as this below:

A: Deads, Chins, Dips.
B: Squats, Weighted Pushups, Rows.

Does this split look appropriate for a 3-month cut? My next competition is May 12th. Any opinions and comments would be appreciated, and thank you in advance!

Andy Morgan
Andy Morgan

Hello Kyle, congratulations on the win. That split looks good to me, but whether you need a split depends on your recovery capacity really. I’ve written about that here.

Scott usually writes back to people so I’ll let him get back to you on the overlap question. Good luck!

Scott Anthony Tidmarsh
Scott Anthony Tidmarsh

Hey Kyle,

Congratulations on using IF to win a comp, that must have opened some old school eyes (it’s on my list).
I had no problems re: Dead/Squat if anything I feel like they compliment each other when performed closer together (no chance for soreness to set in but can still really feel correct muscles firing). Obviously my diet was dialed in & my rest days were just that.

Scott

Kyle
Kyle

Alright, thank you very much guys, its much appreciated! One more question for you Scott: Did you feel like your mentality changed in terms of how you performed your training sessions (going from traditional bodybuilding split to RPT full body)?

Scott Anthony Tidmarsh
Scott Anthony Tidmarsh

Kyle, that’s a really interesting question & yes it did. I’ve always loved the physical side of training but I really enjoyed the simplicity of the

Scott Anthony Tidmarsh
Scott Anthony Tidmarsh

Kyle, that’s a really interesting question & yes it did. I’ve always loved the physical side of training but I really enjoyed the simplicity of the progression that comes with RPT. I felt able to relax while pushing myself. Great way to train.

Kyle
Kyle

Same here Scott. It’s also fun because it’s the exact opposite of what everyone else is doing. Nothing better than sucking wind after a top set of deads/squats and looking around at everyone stopping and staring at you ;).

Kyle

Scott Anthony Tidmarsh
Scott Anthony Tidmarsh

Kyle, that’s exactly right. Then they ask what your training is like & how much do you eat followed by that look of WTF. Epic.

Kizi
Kizi

Could You describle with details Your training? I mean A & B.

Andy Morgan
Andy Morgan

Written at the bottom of the post mate.

Kizi
Kizi

So He’s training 3 or 4 times a week? e.g. Monday -A, Wednesday-B, Friday – A, Monday-B… ?

(sorry for my English..)

Andy Morgan
Andy Morgan

Ah I see. Alternate days. (One week 3, next week 4.)

Kizi
Kizi

thanks for the answers! 😉 Scott and Andy great job both of you.

Andy Morgan
Andy Morgan

Welcome buddy.

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