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Simplifying Your Way To Shreds – Katsu’s Story

The picture above is of a former client Katsunobu, winning his masters class (50+) bodybuilding competition. It is possible that this means even more to me than it does to him. For me it represents the culmination of three years of effort. Katsu is the first real bodybuilder to take our Japanese site…

How to Find Maintenance Calories After Dieting (or Bulking)

You can eat a lot more and maintain most, if not all of your leanness, after dieting. But people screw this up. They either diet blindly without ever thinking how they were going to maintain it, diet too hard for too long and then can’t maintain it, or they mess up a calculation…

Why The ‘Best’ Macronutrient Ratio Does Not Exist

There is an idea out there that ‘golden’ macronutrient ratios exist that can transform a person’s physique. The idea was born in bodybuilding forums by people looking at someone else’s body transformation, asking their macro intake, then reverse engineering it to come up with a macro ratio that is assumed to be somehow special.

Summer Client Results Selection

I’m trying to figure out a compromise where I can still share photos & testimonials, but save you the hassle of the results page load times (and me the headache of editing that huge lot of html). I think we’re nearly there, but in the meantime, here are three recent client results that…

Why Too Much Cardio Can Hamper Your Physique Goals

Cardio is a poor time investment, it’s not necessary for most men to get shredded, it can steal recovery capacity, serve as a distraction, and the level of fitness most people will be happy with for their weekend warrior activities can be achieved by simply getting leaner and stronger. If physique change…

How to Choose From The Best Strength Training Programs

This article ties together the threads that link the training program suggestions on this site. It shows you the big picture: what routine is going to be most suitable for yourself and when, what to expect, and suggestions on when it’s suitable to modify things to chase progress. We start off by filling in the broad strokes that will…

A Guide to Improving Your Training Work Capacity

If you have exhausted the gains from your beginner program and are looking for what to do to push your physique to the next level then this guest article by Greg Nuckols, one of the top drug-free powerlifters in the world, could be for you. Friendly, smart, and humble we got along well…

How To Count Macros and Make Meals
The Essential Guide

This visual guide to counting macros will teach you how to build meal plans out of foods that you love. The guide offers an easier and more sustainable method to counting your macros than entering every single food and drink you eat, every day, into a nutritional calculator. The trade-off…

Coaching Lessons #4 – Tracking Trumps Calculations

If you are anything like me, the first time after doing your initial calculations to get your calorie/macro requirements you ran a bit of math to try to predict rates of fat-loss and started getting a little excited. Unfortunately the math doesn’t ever work out as neatly as planned, which…

The Principle Of Progressive Overload

I’d argue that it’s program hopping. We all know someone that does it – they start a new training routine with bounding enthusiasm, give it 2-3 weeks, then read some conflicting information elsewhere and decide that they need to switch things up. This programming ADHD – the search for the…

Sustainability Is Key to Long Term Jaw-Dropping Physique Change

For the Japanese, new year is like Christmas – people gather with family and, of course, there are special foods eaten. Those green things in the image below are mochi, soft, gooey rice sweets, about the size of a large soup spoon, and every year a handful of people choke to death…

Nutrition Pyramid - The Best Supplements For Fat Loss and Muscle Growth

The Best Supplements For Fat Loss and Muscle Growth

[Last Updated: 20th March, 2020] Supplements are the least important part of any nutrition plan. Very few work. Those that do, do little. The little that they do cannot make up for any of the other four things being screwed up. However, some supplements can be useful, so I’ll cover…

Why as a Coach You Must Not Be Afraid to Be Firm

Though it is very hard to identify and accept for yourself, there are some cases where it is necessary to take one step backwards before you can take two steps forward. Two common situations where this is true: 1. A guy that wants abs but doesn’t have enough lean mass…

Nutrition Pyramid - A Nutrient Timing Guide To Maximize Fat Loss and Muscle Growth

A Nutrient Timing Guide To Maximize Fat Loss and Muscle Growth

[Last Updated: March 19th, 2020] It appeals to us that something as simple as changing the timing of things can have a potent effect. But can it? This guide covers when to eat relative to when you train, calorie cycling, macro cycling, and my latest thoughts on intermittent fasting.

A Client Lesson on Not Missing the Bigger Picture

It is the practical experience of working with clients that allows me to write the guides on the site. However, in trying to keep them science based but immediately applicable to most people in most situations, I miss out on covering some fascinating individual learning points from working with people.…

Nutrition Pyramid - How To Cover Your Micronutrient Needs

How To Cover Your Micronutrient Needs

[Last Updated: March 18th, 2020] Long-term micronutrient deficiencies will impact your health and torpedo your training efforts. But by observing a few simple rules of thumb regarding your daily fruit and vegetable intake, you minimize your risk of deficiencies.

Nutrition Pyramid - How To Set Macros For Fat Loss and Muscle Growth

How To Set Your Macros for Fat Loss and Muscle Growth

[Last Updated: March 18th, 2020] Energy balance determines whether weight is gained or lost, macronutrients determine whether that change is fat or muscle mass. This is how you should set them to maximize the results of your cut, bulk, and recomp phases.

Dreambulkeritis

noun Disease where an individual (usually male) suffers deluded notions that the enormous amounts of  weight gained due to purposeful overeating combined with weight training in the winter months is actually mostly muscle, that they can remove the ‘few pounds’ of fat gained with a quick cut in the spring, and…

Diet Break - How to Implement Diet Breaks for Fat Loss to get Shredded Lean

How to Use a Diet Break for Fat Loss to Get Shredded Lean

A diet break is a planned and purposeful break from dieting, anything from one day, up to two weeks. I get all of my clients to take them, as they help prepare them psychologically and physiologically for the next phase of dieting. Adherence is easier, results are better, skip implementing…

Clean Eating Is Nonsense – Here’s a Better Way to Think About Food

On a near daily basis I find myself linking to JC Deen’s article, “Clean Eating is a Scam and Why you Need to Abandon It”. I consider it a must read for those tempted by, but scared of eating that NY cheesecake in the Starbucks display. You can imagine by…

How To Adjust Macros As You Diet To Keep Progressing

How To Adjust Macros As You Diet To Keep Progressing

In the previous article, we covered Why You Need To Make Adjustments as You Diet. This is the guide on how to do it. Your diet progress has slowed or come to a stop for 2-3 weeks, diet adherence has been good, you’re sleeping well and there is no additional stress…

The 3 Reasons I Recommend You Stop Trying To Track Body-fat Percentage

I don’t use body-fat percentage as a measure of progress with clients. There is no way to accurately and consistently measure body-fat percentage that makes tracking it worthwhile, and it’s destructive to the assessment and decision-making process to try to do so. People get obsessed over this number as if…

Why a Coach Got Coached – Interview with Rog Law

The above photo was taken in Osaka, two weeks after a photo shoot Rog hired me to help him prepare for. I first met Rog at an industry conference in the US last summer. It was good to meet people in the industry outside of Japan and confirm that, contrary to my…

What Makes A Good Diet Coach?

In the article What is the Value of an Online Diet Coach? I talked about the specific benefits I think working with an online coach holds vs one you can hire locally. This article focuses more on the specifics of what I personally do and my thoughts on what I feel…

What Is The Value Of An Online Diet Coach?

Most personal trainers you’ll meet at your local gym want you as a customer for life. I don’t. I think that is a shitty business model. – Keep you confused, never explain things fully, always make it seem difficult so that you feel that you need them and keep coming…

Client Rich’s Story on Dieting Without the Drugs

In most gyms you go to nowadays you will find a few of the membership take steroids. It’s a fact of life. Though sometimes it’s obvious, rarely will anyone admit using them so you end up guessing who is on them. The unfortunate side of this is that many members…

If it ain’t broken…

Let’s say your rich uncle dies and leaves you his Gallardo. On your first track-day you get spanked. To make matters worse it’s by guys in cars half the price. They are laughing. Do you get out your spanners and start fiddling with stuff in the hope this will make…

Patience: A Key Tool for Diet Success

Patience. When to wait and when to make a change? As a coach, this is the hardest part of the job. Everyone wants results now. There’s pressure to make the change, but you can’t bow to it. You have to stay objective. Have to choose the right moment. – That’s what the…

Why Barbells?

If I had a dollar for every time a client or athlete has asked me why they have to do heavy squats and can’t they just do lunges instead, or the same question phrased slightly differently and with a different alternative exercise, I’d probably have enough money to equip the…

How to Travel and Maintain Your Physique

So you’ve built up a good physique or are looking your best; have you ever thought twice before booking a vacation? Did you double-check that the place had a gym, perhaps even turned down the opportunity of travel because you didn’t want to ruin it? I can relate to that.…

Is Cardio Necessary for Fat Loss when Intermittent Fasting?

I don’t have a problem with cardio, just wasted time. For those that enjoy cardio then this is time well spent; everyone has their own preferences, live and let live. Let’s not pretend though that most people aren’t solely doing cardio because they wish to lose fat. Cardio as a tool…

Switching from Six Meals – Bodybuilder Client Phil’s Story

Though Phil did shed some fat, this isn’t really about that. An experienced amateur bodybuilder, he wanted to share his experiences when he switched to IF/LG principles. Phil, as a man that has had great success using the 5-6 meals/day, high-volume training approach, can you tell us why you decided…

Want to free a friend from his ‘6 meal’ habit?

It’s funny, nearly everyone that finishes up says the same thing. But really though other people’s diet habits shouldn’t concern you. Two meals, six meals, breakfast skipper or not, it really doesn’t matter as long as people are happy. Sometimes though you see that your friend has made a full-time job of…

Jeff’s Cut to Shreds with Intermittent Fasting

Just to keep in periodic touch with you, I am still going strong on IF. It’s been since November now, and I thought I would share some more progress pics. I am currently 179 lbs which is approximately 10 lbs less than when I finished my initial cut. I am…

Client Progress Observations and Results Update

What follows is a list of the most common things I’ve observed when working with clients. Some I cannot explain and won’t try, others I could, but there are better articles out there with explanations, so I’ve given links for further reading if one particular topic interests/concerns you.

Shredding Down Without the Frustration – Scott’s Story

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…

How to Progress from ‘The Big 3’ to Split Routines

There are two linear progression training templates introduced on this site, ‘The Big 3 Routine’ and the ‘Three Day Split Routine’. The questions often arise, “Which training program is for me?” or, “When and how should I progress from one to the other?” This article covers the latter question with…

The Man that Lost 270lbs (123kg) Using Leangains

When I saw the incredible photos of Jesse’s transformation a few weeks ago it totally blew me away. I wanted to give him a platform to share his experience so I interviewed him to find out how he did it. Little did I realize how much this man’s story would surprise…

Need Motivation? Look to Your Ancestors

Updated 27th Jan 2013: My Nan slipped away just after the new year. She was 93, the only grandparent I ever knew, and we were close. At Christmas when I was a child she used to say to me with a smile and love in her eyes, “you don’t know…

The Leangains Macro Calculator

The Leangains Macro Calculator

[Last Updated: March 31st, 2020] There is a school of thought that it can be beneficial for nutrient partitioning (and therefore body composition) to have more calories on the days you work out, and less on the days you don’t. Martin Berkhan, in particular, took this a step further by…

The Leangains Guide — An Overview and Detailed Meal Timing Guide

The RippedBody Leangains Guide

Skip breakfast, eat big meals, train hard and heavy. These are the core principles of Leangains – a style of diet and training system pioneered by Swedish nutritionist Martin Berkhan. There is a school of thought that it can be beneficial for nutrient partitioning (and therefore body composition changes) to…

The 5 Training Principles That Truly Count

There are fundamental principles that training programs must follow if they are going to be effective. I don’t want you to waste years of your life, as I did, before finding out what really works. This article covers those principles and explains the reasons behind the training recommendations made on this site.…

Deadlift — One of The Big 3 Workout's Main Lifts

The Big 3 Workout — A Definitive Guide

As a look at weight category competition, powerlifters will show you, the Squat, Bench, Deadlift, and their variants will develop a big, strong, and ripped body. I neglected the Squat and Deadlift for years, not realizing the fantastic all-over-body training effects. Don’t make that mistake. What is The Big 3…

A Complete Guide To Reverse Pyramid Training

This article tells you how to train when the time comes to split your strength training into a three-day split. The primary focus is reverse pyramid training (RPT), but I have also included advice for other set-rep patterns (5×5 for example) to be used with a three-day split, as this…

A Guide To Alcohol and Fat Loss

I’m often asked by clients, “How can I drink and not screw up my diet?” Good question. I never say no to alcohol with my clients diets as it’s not realistic. Often, the all or nothing mindset sets people up for failure, because once they have one beer, they decide, “Oh well,…

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