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

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Tee
Tee

Andy – sorry if this isn’t the best place for this, but I have a question. I used to train fasted first thing in the AM, but now, my situation has changed and I have to come home to eat dinner with my family. This only really affects me on training days.

If I eat at 12:00, then at 18:30, THEN train after the kids are asleep, what should meal 3 look like? What time and what macro split?

I’m currently eating 50% of my calls at 12:00 and the next 50% around 18:30. Only 2 meals.

I notice if I train after my last meal, I either get hungry at night or the next day.

Thanks!!

Darvinder
Darvinder

Hi Andy,

I come from being much heavier than John and I am worried that my hanging over stomach may cause skin problems when I lean down. Have you ever had similar clients? Do you recommend a slow approach for something like this to give the skin appropriate time to “catch-up”? If yes, what will that time frame look like?

I really don’t want to go through surgery and to be honest, the nervousness is one of the things stopping me from being consistent.

Thanks,

Darvinder

David
David

I can relate a lot with John. I’m. 5’10” 227 with a 38 inch waist. If I can get down to 180 with a 32 inch waste (my goal) I can’t imagine feeling like I had more to go lol

Sergio
Sergio

Hoeçw many times did he rehire you in that 18 months? Do you think it was unnecesary given the guidelines you provide at the end of the coaching? Is it possible that he could achieve such impressive results without rehiring you?

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Carlo
Carlo

I’m training 3x/ week. Do you still recommend having free meals on a bodyrecompostition plan? If so, I will be having them on Rest Days once a week. So instead of 3 high calorie days, it will become 4 high calorie days. Should I lower the 3 high calorie days by about 100-200 calories to save up for that free meal to not impede fat loss?

Carlo
Carlo

I didn’t find anything about free meals there?

Carlo
Carlo

You mentioned about creating a new body fat setpoint. I’ve been dieting for 4 weeks and content where I am and would like to make this new bodyfat setpoint. How long do you think it’ll take me for it to become my new bodyfat setpoint? Will maintenance calories be better than cycling calories? (But still averaging maintenance calories for the week.)

Dragos
Dragos

Great to see that he doesn’t had problems with the loose skin

Chris
Chris

I wonder can you start with BW exercises to increase strength and flexibility then move into barbell? If time is not a factor but steady progression and more flexibility are paramount.

AD
AD

Hey Andy, over the 18 months how many “purposeful diet breaks” were included and typically how long did a diet break last for?

Also, what other factors are considered when recomending a Diet break – i ask because say at the 12 week mark one hasn’t hit their bf% goal I’m wondering if it’s better to extend the deficit until you hit that goal than to go on a diet break.

I’m thinking ahead of the end of my 12 week coaching with you.

Jason
Jason

I would be curious to know if John trained in a fasted state or not. Do you know this Andy? I apologize if this was mentioned in the article (I didn’t see it).

Jason
Jason

Thanks for the response.

Austin Wilder
Austin Wilder

Always eager for more articles and client success stories! I do have a question, however! While I am WELL aware of the “don’t fix what isn’t broken” code and the amount of stress that is put on steady and maintainable weight loss, I am curious as to the adverse effects of acute caloric deficits / high levels of activity on an infrequent level, maybe once a week. For example, today I simply did not get around to eating until late at night (hunger is so easily manageable on IF) and my calories consist of minimal protein (~80-100g) and very little fats (~20-30g). Yesterday I did some chins and squats. Went hard and, inevitably, am quite sore. My question is – How much will this affect my recovery/strength? Should I worry about “making up” these calories or just get back on track the next day? Like I said, this is not an everyday thing. I just want to know to what extent will this affect me in the long run. I am not TOO worried about strength/muscle loss as long as fat loss is still present (I know it sounds ignorant to worry just about fat loss but I have yet to lose any prior strength gains so I’m not worried about that just yet.) Thanks in advance, Andy!

Jordan
Jordan

What a terrific response. The picture speaks volumes to him being patient and sticking with the program. Awesome.

I’ve been doing IF since Jan 1st, thanks to this site. I have only lost 6-7 lbs, but am wearing jeans I haven’t worn in 4 years.

Keep up the great articles 🙂

Michael
Michael

Excellent result. I printed the article and put it on my fridge 🙂

jeff fairey
jeff fairey

Excellent job amigo!

Did you add anything like walking to his routine?

Sounds like he may have counted his macros pretty strictly, I have not stressed about exact counting but I guess I am subtly eating too much because I’ve flat lined for the last month and after following the 16/8 2 meals per day for 6 months, I’ve never had a linear loss of 1.5 lbs per week and I have a very similar build, height and starting point as your client.

Are you saying that it was an average of 1.5 per week with stalls in between or did he really lose scale weight every week?

as always, great stuff Andy and thanks for your site!

jeff fairey
jeff fairey

thx for the reply.

When I mentioned 6 months, I was referring to how long I had been doing IF. I am well aware of his time frame and find it to be very encouraging because it wasn’t a 90-120 day period where I am left scratching my head wondering how in the world other people make changes that fast but I can’t.

My point about the 1.5 lbs a week comes from his answer to your question (see quote below) where he specifically states he lost 1.5#’s/wk and was frustrated at first because he didn’t think that was fast enough:

“How did you progress?

In hindsight? PERFECTLY.

At the time, as you’ll recall, I was experiencing some frustration because I was “only losing 1.5lbs/wk”.

Working with other coaches I had lost anywhere from 3-6lbs per week. Mind you it was with MUCH greater effort and restriction, but we clients never remember that, do we? So that was the overall story of my progress.

It does take a while for 1.5lbs/wk to add up to 50, but my progression was as close to linear as one could possibly expect, I think.”

See the last sentence specifically

Jeff Fairey
Jeff Fairey

excellant, thank you!

swanbrooks
swanbrooks

Fantastic results, congratulations to John for sticking with it, and to you Andy for helping him get there! It may be he still thinks he has ‘farther to go’, but from where i’m standing, it looks like he’s already there !

Nick

Kimberlie
Kimberlie

As his wife, I appreciate the effort John put in and the guidance Andy offered…and I REALLY appreciate the results 🙂 At first, I considered his diet inconvenient and restrictive and probably whined about the lack of eating out. It took me a while to see that not only was it working for him, it made him happy. He felt better, he ate better and he really enjoyed it. In fact, he often remarked that he couldn’t believe he got to eat as much as he did, or as well as he did, and still lose weight. He’s dedicated…cooking his meals every weekend, packing his lunches daily, finding a gym to lift in even on vacation…and patience plus dedication have worked.

Even after watching him have success, it took me a a year to decide it might be something I could try. I’m down 27 lbs, with 15 more to go. My patience and dedication aren’t as pure as John’s, but it’s helps to live with him as daily inspiration.

Thank you Andy for working with him!

Ian
Ian

Kimberlie, congrates to you and your husband, you guys got your lives back

Andy
Andy

Long slow clap! Just the kick up my ass to shut up, stick to my diet numbers and squat.

Thank you.

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