Don’t Let Age Be A Barrier to Getting Shredded – Yan’s Story

Andy MorganClient Stories & Results13 Comments Reults | Yan

I had been looking at the IF/Leangains for some time after a friend had seen Martin Berkhan’s website and told me about it, I read everything on the site and was impressed by his writing and his knowledge on the subject, and also his client database. I had been program hopping for many years with meager results and could never nail eating X6 or X8 times a day, I would do it for a couple of weeks and it would eventually become a chore! How people do this from day-to-day is beyond me! Leangains Diet and training seemed the way to go just for the simplicity alone.

Q2. Why did you choose me?

I was originally going to contact martin at leangains but I read somewhere his backlog of future clients was huge and I was eager to get things going. I think it was Twitter where Andy’s website popped up. Not that Andy was second choice, I just did not know about him. After reading every scrap of information which was well laid out and simplified into layman’s terms I thought I don’t want to waste no more time trying to work everything out myself and mess things up I will become a client and get coached 100% correctly from the start. Payment was made, which is cheap by the way considering all the crap fitness systems I have purchased before on the internet that had zero results.  Best move and Money ever spent!

Q3. What were the results physically, mentally and in terms of time-management?

The results were better than I could ever have imagined. This is not like a diet – it’s so easy, I never felt hungry like I have on previous diets when cutting and managing the meals is a breeze as I only prepared and ate 2 huge meals a day. I fasted between 8 pm and 12 noon the following day, of which 8 hours was spent sleeping(!), and I drank coffee up till the fast ended. On waking up in a morning I experienced an alertness right up to my first feed that was fantastic and did not crave food what so ever. Also, I used to feel tired after breakfast and sluggish, but not on this eating plan. I would never return to eating x6 small pigeon meals again as this is definitely the way to go.

Q4. How is/was it being a client?

Being one of Andrew’s clients was a pleasure as he is always there to listen and answer your questions. Every question I asked was returned with a detailed answer which was easy to understand and changes he made, easy to implement. Personally, I think being coached is the way to go – you don’t leave things to chance and you get results quicker. I don’t know if it’s just me but I don’t like letting people down so having someone watch over you helped – I did not want to disappoint my coach and make him feel he was wasting his time.

Q5. Anything else you would like to add for those thinking of trying it themselves?

Andy brought to the table a passion for what he does and a skill in making everything simple which first seems difficult information to take in. You feel that everything you do is backed up so you are not making any mistakes, You can take care of training while Andy takes care of the diet. He teaches you a simplistic routine to take total control of your eating.

Take it from me don’t piss around for years on other methods, Get coached right from the start so you can iron everything out and get it right! Once you get it right you will not want to do another method as it becomes a way of life, A simple way of life, Lift heavy, Eat big when you need it and forget about breakfast. What are you waiting for? Contact Andy and change your body for good!!! I will continue with Andy’s services and go on a slow bulk. Give it a go, You know it makes sense!!!


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

Things worth mentioning:
  1. He’s 48, not 18. I hope this proves an inspiration for people.
  2. No cardio, 3 days in the gym only.
  3. He did this with food alone, no fat burning supplements etc.
It was a pleasure helping Yan. He simply followed the plan and got the results he wanted. He’s 48, hence the slightly loose skin at the moment. However, in a couple of months, this will come tight again.  I’m looking forward to helping him with his slow-bulk. Taken from an e-mail sent last night,

“Hi Andy, Here are my 12-week stats and images, These are the best I could do with the available lighting. The 12-week journey has been fantastic! This has been so easy and enjoyable. I now feel i have complete control of my eating and exercise and I will eat and train like this for the rest of my life!

I have never felt better my energy levels are through the roof and I sleep like a baby every night. I wish I had found this method years ago and not wasted so many years on f***ed up programs that did nothing!! Do you think I need to lose a touch more before the slow bulk, still can pinch an inch around the BB?”

I think you look pretty good, Yan. What do you guys think?


About the Author

Andy Morgan

I'm an online nutritional and training coach living in Tokyo, Japan. After seeing one too many people get ripped off by supplement and training industry lies I decided to try and do something about it. The site you see here is the result of a lot of Starbucks-fuelled, two-fingered typing. It's had a lot of love poured into it, and I hope you find the guides to the diet and training methods I use on this site useful. When I'm not helping clients you'll likely find me crashing down a mountain on a snowboard, racing around Suzuka circuit, or staring at watches I can't afford. (Read more about me →)

13 Comments on “Don’t Let Age Be A Barrier to Getting Shredded – Yan’s Story”

  1. Pingback: イアン インタビュー |

  2. When using the IF/leangains method of dieting is there a recommended workout schedule or lifting schedule? I see in a number of your posts that you mention zero cardio being performed.

  3. Hey,

    If I get this straight if you fast more than 16hours you ought to take 10g BCAA at the 16th hour? I usually fast for about 20-22h / day! I swear to God if this is something vital I’ve overlooked these past weeks.

    Another question, not regarding this topic (or semi). According to Martin spirits contain no calories. So you could actually drink for instance, JD and Coke Zero on a daily basis (except with your dinner) and not affect your body? Or it might be quite troublesome on your WO days as you’re on calorie surplus? What’s your take on this?


    1. 1. No this is not necessary providing you have had a good mixed food (meat, veggies, not liquid calories) meal the night before. It’s just a precautionary measure because his fast will continue for a lot longer. The research is a little vague on the time to muscle catabolism in this area, usually giving a range of times. 20-22hours is just the warrior diet, and people get great results using that.

      2. I wrote this elsewhere in response to someone that wanted to drink 10 beers and will quote here:
      Alcohol has calories.
      Alcohol is burned preferentially as energy as when it is poison. (The metabolic byproducts are.)
      Alcohol cannot be turned into fat, (Lipogenesis) or rather it is very difficult for this to happen.

      So when we put these three things together what do we get? Well the alcohol will push your calories higher for the day. If you go over maintenance you will store those extra calories because the dietary fat you consumed for the day will not be burned.

      This problem is more pronounced on a rest-day because dietary fat it higher. It is less of a problem on a training day because dietary fat is very low.

      Any day you are planning of getting smashed like this you’re best bet is to keep fat low for the day.
      -Hope that cleared things up.

  4. Hey Andrew

    I have a question about the use of BCAAs. You have mentioned their use in previous comments and I want to make sure that my understanding is correct.

    During the week while at my desk job, the only calories that have is from two coffees. One in the morning and the other in the other in the afternoon, each about 100 calories (a mix of sugar and cream). I eat after work at home. I like this setup because I usually get quite full despite not eating much. I follow the guide and have lots of carbs on after workouts (3 days a week, in the evening after work) and little to no carbs on rest days. But I usually don’t get a lot of protein from real foods with this setup. Maybe between 50 and 125 grams per day. While I know that this is not advisable, I think the workouts and BCAAs will prevent muscle catabolism.

    So therefore my question is around how much BCAAs to take. With this setup, I usually fast (excluding the coffees) for about 18-22 hours everyday. I have been taking 10g of BCAAs twice a day, once at 16 hours and once with dinner. Given the length of my usual fast and the limited amount of protein that I get, should I be taking more? If it matters, I’m around 90 kilos.

    Also, if I were to do an extended fast (say 24-36 hrs), is the basic setup to take 10g of BCAAs every 4 hours? So 16, 20, 24, etc. and maybe a double-dose before bed?

    Thank you. I’ve already noticed a difference with doing this and it hasn’t even been a full week.


    1. The first thing you need to do is axe the sugar and cut back on the cream in your coffees. It is said that >50kCal during the fast and you’ll interrupt the ‘fasted’ state & lose some benefits.

      Secondly, I would be far more strict with yourself about protein. Choose a number and stick to it. “Around 50-120g is too vague.” If you do a search for BCAAs vs real food protein BCAA then, combines with your lean body mass figure, you should be able to figure how much you are lacking on these days. But then again, if your numbers are all over the place its going to be difficult.

      Yes every four hours while waking after the first 16 hours fasting seems good. Remember to keep your feeding window the next day.


  5. Andy,

    Today is my rest day and my macros are 200-p, 50-c, and 50-f. I have my father-in-laws birthday dinner party dinner tonight. This dinner always include prime rib, potato casorole, and amaretto cheesecak (homemade)! I love prime rib, potato casorle (Irish in me, i guess) and LOVE amaretto cheesecake.

    With protein not being a problem to hit, do I just try my best to stay as close to the above numbers or do I not worry about the numbers for 1 night? Now, I won’t gorge myself until I throw up! I usally have a nice chunck of prime rib, a nice scoop of potato caserole, and 2 pieces of cheesecak (it is soooo good) Also, not to worry because I am on a slow bulk.

    What are thoughts? ALso, what about thanksgiving and Christmas day food, because I love to eat on those days

    1. If you would like to have just a little snack at lunch (some protein and greens) this will tide you over till dinner and create a nice calorie buffer so you can have a large dinner and now worry about going over maintenance calories for the day.

      As for Christmas, if you REALLY want to go wild, then a eat-stop-eat Brad Pilon style 1day food break the day before OR after would work really well, when combined with about 40g of BCAAs evenly split into 10g doses throughout the latter 16hours of the fast. But you are lean anyway, so none of this will adversely affect you too much, I predict you could do nothing and be back to normal within a week anyway.

      Thanks for posting Phil.

  6. Thanks Andrew. While it ultimately doesn’t change things, it does help to get an idea of where I am and how much I have left to go to get to where I want to be.

  7. Hey Andrew,
    Just curious, what would you guess Yan’s bodyfat to be in both pictures?
    P.S. Great work Yan!

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