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Joshar Andac


Joshar Andac

Remember this name, Joshar Andac, because we reckon he'll be making tidal waves in the fitness industry especially now he's fresh off a recent win at the World Fitness Championships!

He also just so happens to be one of our fantastic sponsored athletes – not too shabby for someone who's just 21-years-old, don't you think?

A self-proclaimed skinny kid, Joshar started working out at an early age because he was fed up with the skinny stereotype. Things began simply enough with some press-ups and sit-ups but soon he hit his school gym and quickly developed a passion for weights.

He also began researching the benefits of nutrition and diet and quickly saw his hard work pay off.

He set up an online profile to document his transformation and it didn't take long for the phone to start ringing off the hook from fitness photographers wanting to capture his incredible physique on film.

Things spiralled from there and the natural next step for this young athlete was to step onto the competition stage.

He entered his first competition in August 2013 not really expecting much as he didn't feel his physique was up to standard. Imagine his surprise when he was announced the winner!

This win fed his desire for bigger and better things and he knew competing was going to be his golden ticket to boosting his fitness profile so he entered the World Fitness Championships (2014) with a steely determination to do well.

And he did better than "well," for he walked away with a win!

Now he's decided to take a short break from competing, as he wants to gain lean mass for WBFF in 2015 as well as focus on his final year at Brunel University studying Industrial Design…

Training Plan

Recently I have been incorporating supersets with nearly every exercise and working in the higher rep ranges, especially coming up to the competition .

During the early stages of competition prep I incorporated a lot of strength and power training. For example if I was to do 5 sets of chest press I would do 6 reps then 4 reps then down to 2 reps then back up to 4 reps and 6 reps with at least 90 seconds rest in-between sets.

I was also strict with my time under tension making sure to control the weight on the eccentric phase and be explosive on the concentric phase. I actually managed to put on a lot of size and strength with this training especially when I moved back to hypertrophy style training as I was lifting more weight for the 8-12 reps.

I also incorporated some negative training whenever I had a training partner but mostly I train alone to avoid distractions and long rest periods. I am more than happy to train with someone if I can see they are serious about getting results and not just at the gym for a social.

Monday Chest & Back

(60-120 sec. rest after each set)

Chest

  • Barbell Flat Bench Press (2 dropsets) 5 Sets of 15-20 reps in total. - Using a spotter I go to failure then remove a 10kg plate from each side and go to failure again. After that set drop 10kg plates from each side and go to failure for the last set.
  • Incline Barbell Bench Press (with chains) 5 sets of 5
  • Bodyweight flys with dumbbells supersetted with dumbbell incline bench hammer flys 5 sets of 8-12 reps each exercise.
  • Low cable pulley supersetted with high cable pulley crossovers 5 sets of 8-12 reps each exercise.

Back

  • Pull up 21s 4 sets of 21 reps. - 7 reps bringing body half way up, 7 reps from half way to the top then 7 full reps
  • Lat pull down negatives (have your spotter lift the weight down and focus on controlling the weight back up slowly) supersetted with hammer grip pull down - 5 set of 5 reps each exercise.
  • Close hammer grip seated row superset with wide grip seated row - 5 set of 8-12 reps each exercise.
  • Dumbbell bent over rows supersetted with t bar row - 5 set of 8-12 reps each exercise.

Tuesday Legs

(60-120 sec. rest after each set)

Legs

  • Barbell squats - 10 sets of 10 reps.
  • Front squats - 5 sets of 5 reps
  • Barbell Lunges - 4 sets of 10 -12 reps on each leg (20-24 total reps)
  • Stiff leg dead lifts - 5 sets of 10 - 12 reps
  • Standing calf raise machine - 10 sets of 10 - 12 reps
  • Leg press machine calf raises - 5 sets of 5 reps

Wednesday Shoulders & Abs

(60-120 sec. rest after each set)

Shoulders

  • Scott press - 10 sets of 10 reps
  • Smith machine behind head shoulder press - 5 sets of 5 reps
  • Dumbbell lateral and front raise superset - 5 sets of 10-12 reps
  • Rear delt raises on an incline bench supersetted with face pulls - 5 sets of 10-12 reps for each exercise
  • Standing straight rear delt dumbbell raise with little finger highest supersetted with bent over dumbbell raise. - 5 sets of 10-12 reps for each exercise

Abs

  • Cable crunches - 10 sets of 15-20 reps
  • Spider crunches supersetted with cable woodchoppers - 4 sets of 10-12 reps each exercise
  • Decline leg raises supersetted with decline crunches - 4 sets of 10-12 reps each exercise

Thursday Back & Bicep

(60-120 sec. rest after each set)

Back

  • T bar row - 5 sets of 5 reps.
  • Wide grip seated row - 10 sets of 10 reps
  • Close grip lat pull down - 5 sets of 8-12 reps each exercise.
  • Wide hammer grip lat pull-down negatives (have your spotter lift the weight down and focus on controlling the weight back up slowly). - 5 sets of 5 reps each exercise.

Bicep

  • Dumbbell cross body curls - 10 sets of 10 reps
  • Lying wide grip cable curls supersetted with close grip barbell curls - 4 sets of 8-12 reps each exercise.
  • Bent over concentration curls supersetted with incline bench dumbbell curls - 4 sets of 8-12 reps each exercise.

Friday Chest & Tricep

(60-120 sec. rest after each set)

Chest

  • Incline dumbbell press 21s (7 reps bringing legs half way up, 7 reps bringing legs from half way to the top then 7 full reps) - 4 sets of 21 reps
  • Incline chest press machine - 5 sets of 5
  • Wide grip barbell press - 10 sets of 10
  • Bodyweight flys supersetted with pullovers - 5 sets of 8-12 reps each exercise.

Triceps

  • Incline bench extensions with 1 dumbbell - 10 sets of 10
  • Close grip bench press - 5 sets of 5
  • Rope extensions on knees keeping hands together - 5 sets of 8-12 reps each exercise.

Saturday Legs

(60-120 sec. rest after each set)

Legs

  • Hack squat - 5 sets of 5 reps.
  • Leg press machine - 10 sets of 10 reps
  • Glute ham raise - 5 sets of 10 -12 reps
  • Lying leg curl machine 21s - 5 sets of 21 reps (7 reps bringing legs half way up, 7 reps bringing legs from half way to the top then 7 full reps)
  • Seated calf raise machine - 10 sets of 20 - 30 reps
  • Weighted donkey calf raises - 5 sets of 5 reps

Sunday

  • Rest Day

Nutrition Plan

My meals are very flexible and I don't really follow a strict plan. I don't have a plan of my calorie/macro intake to achieve my goals. I know many people that plan their food intake down to the gram. Personally I don't because I just have too many other things to worry about during the week.

I do agree that it is optimal to have a plan of what you will eat everyday that meets your macro targets but for me, I like to be a bit more flexible. I have a rough idea in my head of my carb and fat intake and just estimate if I have met those targets throughout the day. This way I can be a bit more spontaneous with my diet.

I aim to get an intake of protein every 2 hours and I have got good results doing this. Although it is not optimal it is what works for me around my life. If I was to follow a plan, here is an example of what it would look like for loosing fat and maintaining muscle:

The diet is based mainly on Low/medium carb days. I also include carb re-feed days on Tuesday and Saturday when I train legs.

Monday

Tuesday

Wednesday

Thursday

  • 8:00 Wake
  • 9:00 Omelette with MuscleFood egg whites + ham and cheese.
  • 11:00 100g Turkey and mixed veg
  • 1:00 150g Lean Beef Mince and mixed veg
  • 3:00 100g Turkey and mixed veg
  • 5:00 Optimum Nutrition oats and whey flapjack
  • 6:00 Gym
  • 7:00 Optimum Nutrition complete protein bar
  • 8:00 1 scoop of Optimum Nutrition hydrowhey with dextrose
  • 10:00 300g Greek yoghurt
  • 10:30 Bed
  • Snack on 100g of MuscleFood nuts throughout the day

Friday

  • 8:00 Wake
  • 9:00 1 scoop of Optimum Nutrition gold standard whey mixed with 200g of Greek yoghurt
  • 11:00 1 can of tuna and 60g nuts
  • 1:00 150g Lean Beef Mince and mixed veg
  • 3:00 100g Chicken and mixed veg
  • 5:00 Protein pancake with Optimum Nutrition hydrowhey, oats and eggs.
  • 6:00 Gym
  • 7:00 Optimum Nutrition BCAAs
  • 8:00 Whey Ice cream 200ml
  • 10:00 300g Cottage cheese
  • 10:30 Bed

Saturday

Sunday

Interview with Joshar Andac

Hi Joshar, thank you for taking the time to chat to us, so tell us, how did you get into fitness?

Joshar Andac - Before & After

My pleasure! I always used to hate being skinny so I started working out in my room from the age of 13 doing press ups sit ups etc. not knowing what I was doing but I managed to add some strength even with a poor diet.

I started training in my school gym once a week at 17 years old and I really enjoyed it. From then on I got the bug and started to put in the research into proper training and nutrition and trained more frequently.

What made you want to compete?

Some photographers contacted me after making an online profile with a few fitness-based images. I built up my portfolio a bit and from there I was told I should get into competing. I thought I was far off the standard necessary to do well but I did my first competition in August of 2013 and managed to win it.

I got great exposure from it and it just made me hungry for bigger and better things. I wanted to make a name for myself in the industry and I saw competing in the right competitions as the fastest way of doing that.

How did you mentally prepare for the competition?

Coming up to a competition I find I am constantly second guessing myself thinking I am not good enough to do well in this or I have not left enough time to diet etc.

Joshar Andac at WFC

I needed to get past those thoughts and as the competition came closer I became more confident after seeing my body reach the desired look and getting my posing the best I could.

I was entering this competition to win not just for fun but on the day I went in with the attitude that I have done everything I can to prepare for this and no matter what the outcome a judging panels opinion of me should not dishearten me.

I actually entered another competition on the day of the World Fitness Championships just before which I placed 10th in.

Joshar Andac at Fit Factor

It was difficult but I did not let this effect my mind set and went in with a fresh head for the world fitness championships. I saw myself as an underdog with nothing to loose so I put all I had into my prep and performance on stage.

I had put in a lot of research before the competition so I knew what the judges were looking for look and posing wise, and I made sure to adapt to this but still convey my personality through my stage presence.

How do you maintain focus whilst on the stage?

Before I step on stage I am certain to have put in my best efforts in the weeks leading up to the competition. This means a tough diet and training plan and hours and hours spent on a posing routine.

If I have put in the effort before the competition I feel confident in knowing I have done all I can and I should make all that work pay off with a good performance on the day. So to conclude I feel preparation is the key to maintaining focus and being successful on stage, no secrets.

This means a tough diet and training plan and hours and hours spent on a posing routine

Who has been your greatest inspiration?

I would say the main people that inspire me are people that are close to me and who I can see a lot of myself in. To pick one I would say my coach for my latest competition, David Bissell.

I watched him compete early last year at BodyPower and he inspired me to step on stage myself and make a name for myself in the fitness industry.

Joshar and David

Another reason he is an inspiration is because he was in the same situation as me coming up to competing in his final year of university preparing for exams and coursework deadlines on top of preparing and competing in a show.

He is also exploring many other avenues to make money in the fitness industry, with a university society called MASS and even hosted his own physique competition called Mr University which was very successful.

He provided me all my diet and training plans for the weeks coming up to my competition as well as instructed me on posing which lead to my Win in the world fitness championships at BodyPower this year.

What's been your proudest moment to date?

Preparing for the World Fitness Championships on top of a busy 9-6-office job and winning it. I had to make a lot of sacrifices during this time but it was really worth it and felt amazing when it all paid off.

What was the hardest part of the competition?

Joshar Andac

There is a lot to choose from but I would have to say the weeks of prep beforehand outweigh the stress on the day and the lack of water etc.

During my 7 weeks of dieting for competition I had to devote all my free time to preparing, On an average day I worked 9-6 in an office then get straight to the gym for a 2 hour session finishing at 9, then I would get in half an hour to an hour of posing practice most days getting home for around 10.

When I got home I would prepare my meals for the next day before bed straight after. It was tough but completely worth it!

What is your favourite body part to train and why?

At the moment my favourite body part to train is shoulders. I always feel a great burn whilst training them which is satisfying and always get a great shoulder pump with various supersets.

I think you can experiment a lot with shoulders which I enjoy plus they are probably my favourite part of the physique as a good set of delts give a dominant look and make the waist look smaller.

What are your top diet tips for when you're trying to get lean?

Don't crash diet because you will completely blow off your diet one day. It's natural to have elevated cravings when consuming very low calories. This is not necessary or sustainable. Sort out a plan that works for you and you can stick to.

Learn how to fit in the food you love every now and again whilst still progressing with fat loss.

How do you eat before training and before a competition?

Before a competition I am consuming a low amount of carbohydrates most days, and when I do consume them, I time them around my workout. For example I may have a source of complex carbs an hour or two before training and get some simple carbs in straight after my workout before my whey protein shake.

My pre contest diet is a pretty standard clean eating regime. Lots of veg for fibre and a variety of meats for intake of the essential amino acids.

Cheat foods

Although my diet is clean for the most part, I am partial to a pop tart or skittles for my source of post workout simple carbs. Obviously not ideal but it keeps me sane and it does not effect my diet. I also like to enjoy myself on re-feed days with a few treats in moderation.

What kind of cardio do you like to do and why?

I focus more on weights over cardio because of my ectomorph body type it is not beneficial to me to incorporate a lot of cardio. I find easier to stay lean but harder to add and maintain size.

Joshar Andac

That's not to say I don't incorporate cardio. I always do a 5-10 min jog before each workout no matter if I am adding size or leaning out mainly just to keep up fitness levels. When I am leaning out for a show or shoot I will incorporate more cardio if I feel I don't have a lot of time to get lean, and need to speed things up but I can happily get lean with diet alone.

I incorporate HIIT and LISS cardio mainly using the treadmill and cross trainer but I do like to keep it interesting with a bit of pad work every now and again.

Favourite music to work out to?

I listen to many varieties of EDM (House, trance, DnB, Dubstep, Trap, etc.). Anything with a good bit of bass and some energy to it that picks me up during my sessions. I like to listen to some more dramatic, emotional music also by people like Hans Zimmer and Tom Day.

Sometimes I just listen to motivational speeches, it depends how I feel.

What's the content of your fridge like?

Protein based foods. (Variety of meats, Cottage Cheese, Total Greek yoghurt, Wheyhey ice cream, Eggs, MuscleFood liquid egg whites, MuscleFood Protein Bread, Mozzarella, Milk, Veg.

Products

If you could only give somebody just one bodybuilding tip – what would it be and why?

Learn to love training, If you can't bring yourself to enjoy the training you wont be able to endure the difficult times and you will give up before you can succeed.

What mistakes did you make when you first started out?

I had no idea what I really should be eating until this time last year (in July 2013). I put a lot of research into training but not so much into nutrition initially and I think this impacted some of the progress I could have made.

If you are training hard make sure you are making the most of that with good nutrition.

If you are training hard make sure you are making the most of that with good nutrition

Do you bulk and cut or stay lean all year round?

In the past I have bulked up and cut down at various times of the year. But now I need to stay lean all year round, so I will focus on adding lean mass year around which will be slower but allow me to stay lean.

Favourite cheat meal?

Pop tarts and sugary cereals!

Do you take any supplements? If so what do you take and why?

Joshar with Optimum Nutrition

At the moment I am alternating between Optimum Nutrition Gold standard Whey and Hydrowhey post work out and first thing in the morning. I use these because of the high quality and the fast absorption.

Optimum Nutrition Amino energy for intra workout BCAAS. Optimum Nutrition Pre to give me the drive I need each session. Optimum Nutrition Casein for slow release protein before bed.

What's next for you?

I plan to take a little break from competing until next year where I will compete with the WBFF. This is because I want to add some more size and focus on my final year of university studying Industrial Design and Technology at Brunel University.

For now I am focusing on photo shoots and building up my social media profiles with helpful content.

How can MuscleFood fans keep track of you and your achievements?

Through any of my social media profiles. Search Joshar Andac on Facebook, Instagram, Twitter and YouTube.

Is there anything else you'd like to add?

A big thank you to the guys at MuscleFood for this opportunity and all the help provided. They have made my fitness lifestyle a lot easier, more enjoyable and saved me money in the process!

I could not wish for a better sponsor and have loved using their product since they first started.