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

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Al
Al

Dear Andy,
first of all I’d like to really say thank you for beeing so open in spreading your knowledge. Every time I feel like I need some motivation in sticking with the plan, I read some of your posts; every time I find something new that helps me going a tiny bit forward. I’m really glad I stumbled upon your side (and before this site, also LeanGains), it helped me a lot getting free of the mainstream wisdom that was sucking up my life in little tupperware containers 😛 (that wasn’t working for me anyway 🙁 )

Cutting to the chase, I can somehow relate to your client Shane here: I just committed to stick to the calorie calculation given in your site, and even if I choose a cut, I choose a “lightly active” profile, the result is an astonishing amount of food to eat. This would suggest that I was eating too few calories in my previous eating regimen, but my body doesn’t look starved to me. I’m roughly at 15% bf at 75 kg (not buffed and not lean as I’d like to be, I just see the top row of my abs). My lifts aren’t extremely low (benchpress 67,5kg x 8, deadlift 110kg x 5, squat 110kg x 8), but I’m basically stuck at those since some months after I started to train like you explain in your site.

Should I just eat those 2400cal on training days and 1550 on rest days (as per my calculations) and see what happens, or do you already see something’s off? I’m really freaking out at just thinking about getting fattier all for nothing.

I’d really be thankful for your support,
Al

If you get me to see my abs, come to Italy and I’ll treat you to some great pizza! 😉 Oh right, I’m writing from Italy so please forgive me if my English is not really good. Thanks again.

Al
Al

Thank you Andy for your quick answer!!!

I’ve already read the article you posted, and that’s exactly what made me take action and calculate the correct calorie intake and just follow the indication.
I’ll just bear the uncofortable feeling I have in eating that much, aiming to get better lifts and get stronger.

I’m really happy I had the chance to say thanks.
I hope to get back to you soon with before-after photos 😉

Al

Tony Tidwell
Tony Tidwell

I recorded my measurements and scale weight this morning(10th week). For the FIRST time I became seriously concerned about my 4 week weight plateau. I immediately came to the website to gain some knowledge before getting too upset about it and found this post somehow. At age 54 and starting probably very close to where this gentleman did in body comp, I was just as quickly reassured that we will find the solution I need to keep things moving too. This post is just what I needed to remind me to keep doing what I’m told and trust the process. Congratulations to both Shane and Andy! Thank you for sharing his stats which in comparison gave me welcome relief. What a great inspiration and thank you both very much for sharing this.

rob
rob

What was training regime like being older? Was this tweaked with lower volume/frequency that you would recommend for a younger trainee? Was the typical 3 day RPT split used during this transformantion and any intensity cycling?

Thanks!

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Dean Shah
Dean Shah

Andy,

I have been on a diet break for two months now (to rev back up my “damaged” metabolism from a long period of under-eating). Once I begin my cut I will probably see an initial 7-10 lb loss (mostly water from the increased carb intake) in the first week and thereafter should expect around 1 lb of fat loss per week if I am doing it right.

Do I have that right? Just want to make sure I should expect 7-10 lbs of water weight loss initially and then around only 1 lb from there per week.

Thanks!

Nate
Nate

Hey Andy! Awesome article. While it was all a great read, the excel spreadsheet you included particularly stood out to me.

I’ve noticed that the body doesn’t always drop between 0.5-1.0 lb each week, but all of a sudden will drop 2+lbs in a given week. I know this is often the flush effect, but it makes tracking progress and macros to ensure enough fat loss incredibly difficult. How do you help clients find the balance between tweaking macros so consistent fat loss is present, despite stalled weight/measurements on a week to week basis?

Thanks!
~Nate

Genya
Genya

Incredible physique considering where you guys started. I sing your praises every chance I get at the gym, Andy. Especially to the older clientele with a severe cases of Fuckarounditis.

Mike Arrieta
Mike Arrieta

While I love the minimalist, patient approach to dieting seen here, are these methods adequate for a bodybuilding competition where often competitors lose all bulk weight in 12-16 weeks?

Mark Smith
Mark Smith

I’m reading Leigh Peele’s ‘Starve Mode’ right now so this real life study on gradual refeeding is very useful. You’ve also given me the confidence to stick to my guns to get results with doubtful clients. Cheers, Andy.

Tuna
Tuna

Amazing work to the both of you!! I’m a happy camper as well, who is currently on the 12 week coaching with Andy.

Chiranjeev Sharma
Chiranjeev Sharma

Great work Andy !!

Razi Ben Shushan
Razi Ben Shushan

Great job!

john
john

Just want to say – AMAZING and inspiring!

Leo
Leo

Wasn’t exactly the point of your post, but I’d like to reinforce the benefit of the diet break suggestion you made. When you’re doing something so consistently for so long, and you think it should be working but it’s not anymore, sometimes it takes a purposeful reset to get things going in the right direction again. Nicely coached, Andy.

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