Online Coaching: Nutrition and Training

My clients are studs. Superstars in their own rights. Grinders that get the work done. They’re successful in other areas of their lives and they seek me out to get this one area nailed. They could do it by themselves, but prefer to leave the decision making in the hands of an experienced professional. They realize that hiring a coach is going to optimize their results, as well as take the frustration and guesswork out of getting them. 

If this resonates with you, if you are willing to push your comfort zone to make a lasting change, I am the man with the proven track record to show you how. To find out how to get into my select group of one on one coaching clients, please keep reading.

Online Coaching: Nutrition and Training

My clients are studs. Superstars in their own rights. Grinders that get the work done. They’re successful in other areas of their lives and they seek me out to get this one area nailed. They could do it by themselves, but prefer to leave the decision making in the hands of an experienced professional. They realize that hiring a coach is going to optimize their results, as well as take the frustration and guesswork out of getting them. 

If this resonates with you, if you are willing to push your comfort zone to make a lasting change, I am the man with the proven track record to show you how. To find out how to get into my select group of one on one coaching clients, please keep reading.

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

What is online coaching?

What is online coaching?

The choice that most of us face when seeking out coaching is not between working with a world class coach online or in person. It is between working with someone world class online, or whoever is available locally. Now whether this matters or not depends on what you are after out of your coaching. If you are looking for someone to motivate you through your workouts, show you correct form, or diagnose and correct some imbalances or injuries, then seeking out an in-person coach is definitely the way to go. Everything else I feel can be done equally well online, but you get access to anyone in the world this way, and therefore the standard can be much higher.

Here’s why it may make sense to get coached:

Time is precious. People typically waste far too much of it chasing their physique goals. Getting coached takes the frustration and guesswork out of things, which is going to make you a lot more productive in the other areas of your life. Almost all successful people have had coaches or mentors, regardless of their field. So, if you are serious about getting your physique goals nailed then I feel it’s worth considering hiring someone, even if only once.

Objectivity & Accountability – There is a magic that happens when you combine these two things.

The choice that most of us face when seeking out coaching is not between working with a world class coach online or in person. It is between working with someone world class online, or whoever is available locally.

Now whether this matters or not depends on what you are after out of your coaching. If you are looking for someone to motivate you through your workouts, show you correct form, or diagnose and correct some imbalances or injuries, then seeking out an in-person coach is definitely the way to go. Everything else I feel can be done equally well online, but you get access to anyone in the world this way, and therefore the standard can be much higher.

Here’s why it may make sense to get coached:

Time is precious. People typically waste far too much of it chasing their physique goals. Getting coached takes the frustration and guesswork out of things, which is going to make you a lot more productive in the other areas of your life. Almost all successful people have had coaches or mentors, regardless of their field. So, if you are serious about getting your physique goals nailed then I feel it’s worth considering hiring someone, even if only once.

Objectivity & Accountability – There is a magic that happens when you combine these two things.

Why hire me?

Why hire me?

  • Extensive experience. – I have coached male, physique-focussed strength trainees online, via email, one to one, as my full-time job, for the last six years.
  • Proven track record. – I have over 100+ client result photos and 400+ testimonials.
  • Peer respect. – I’ve written a book on the subject of online physique coaching which is unique in its field, and I’ve co-authored a pair of books on training and nutrition set-up which are widely recognized as being among the best in the industry.
  • I can afford to be honest. – I attract more coaching applicants than I have time to work with, so I can afford to tell you honestly if I feel I can’t help you or not. I limit the number of coaching spaces purposefully so that I have time to write and work on other areas of the business. Plus, I have a preference for more free time and flexibility over extra income.
  • Extensive experience. – I have coached male, physique-focussed strength trainees online, via email, one to one, as my full-time job, for the last six years.
  • Proven track record. – I have over 100+ client result photos and 400+ testimonials.
  • Peer respect. – I’ve written a book on the subject of online physique coaching which is unique in its field, and I’ve co-authored a pair of books on training and nutrition set-up which are widely recognized as being among the best in the industry.
  • I can afford to be honest. – I attract more coaching applicants than I have time to work with, so I can afford to tell you honestly if I feel I can’t help you or not. I limit the number of coaching spaces purposefully so that I have time to write and work on other areas of the business. Plus, I have a preference for more free time and flexibility over extra income.

What We Will Do

What We Will Do

The Initial Set-up

The aim of this set up phase is to get you making the fastest possible progress towards your goals. During the application process we’ll have a deep initial discussion of goals and plans. If you choose to become a client the initial set-up guidance will cover:

  • Macronutrient targets, example meal templates, with customisation rules to help the food fit your preferences, including personalized meal timing suggestions for your schedule.
  • Tracking and adherence guidelines.
  • training program tailored specifically towards your goals, experience, and schedule.

Ongoing Guidance, Support, Accountability and Motivation

Any training and diet plan will produce results for a time. But as we progress our training and dietary needs change and they need to be adapted. This is where the real skill of coaching comes in, it’s key to the whole process which is why I wrote a book about it.

  • We’ll have reassessment points every 2 weeks. I’ll make all and any necessary adjustments to your diet and training plan to keep you progressing.
  • You’ll learn how to become independent. I do not aim for repeat business, I aim for referral business. I want you to be walking around looking awesome for years so that people ask you how you did it.

The Initial Set-up

The aim of this set up phase is to get you making the fastest possible progress towards your goals. During the application process we’ll have a deep initial discussion of goals and plans. If you choose to become a client the initial set-up guidance will cover:

  • Macronutrient targets, example meal templates, with customisation rules to help the food fit your preferences, including personalized meal timing suggestions for your schedule.
  • Tracking and adherence guidelines.
  • training program tailored specifically towards your goals, experience, and schedule.

Ongoing Guidance, Support, Accountability and Motivation

Any training and diet plan will produce results for a time. But as we progress our training and dietary needs change and they need to be adapted. This is where the real skill of coaching comes in, it’s key to the whole process which is why I wrote a book about it.

  • We’ll have reassessment points every 2 weeks. I’ll make all and any necessary adjustments to your diet and training plan to keep you progressing.
  • You’ll learn how to become independent. I do not aim for repeat business, I aim for referral business. I want you to be walking around looking awesome for years so that people ask you how you did it.

Client Locations To Date

Client Locations To Date


Client Map

Why I Get Good Results

Why I Get Good Results

kaizen-japanese-kanji

Kai – Zen

  • Kaizen – the Japanese business philosophy of making daily, incremental improvements. I’ve worked hard to improve the way I coach over the last six years, both in terms of style and thoroughness of the information that I deliver. The continuation of this makes my life easier, gives better results, and leads to happier clients.
  • I have a lot of experience working with guys just like youI have narrowed the subset of clientele I take on, which makes me very good at that niche. Though you may consider your personal situation a puzzle, it’s highly likely that I’ve worked with someone in a similar position before and guided them through it.
“Andy is able to write articles, debate, rub shoulders with, and coach right alongside experts with decades of formal education and tons of experience. His critical thinking skills, the ability to self-teach, and his drive to learn that allow him to do this are rare indeed.”Eric Helms, MPhil MS CSCS Pro Natural Bodybuilder, Raw Powerlifter, Team 3DMJ Coach www.3dmusclejourney.com

kaizen-japanese-kanji

Kai – Zen

  • Kaizen – the Japanese business philosophy of making daily, incremental improvements. I’ve worked hard to improve the way I coach over the last six years, both in terms of style and thoroughness of the information that I deliver. The continuation of this makes my life easier, gives better results, and leads to happier clients.
  • I have a lot of experience working with guys just like youI have narrowed the subset of clientele I take on, which makes me very good at that niche. Though you may consider your personal situation a puzzle, it’s highly likely that I’ve worked with someone in a similar position before and guided them through it.
“Andy is able to write articles, debate, rub shoulders with, and coach right alongside experts with decades of formal education and tons of experience. His critical thinking skills, the ability to self-teach, and his drive to learn that allow him to do this are rare indeed.”Eric Helms, MPhil MS CSCS Pro Natural Bodybuilder, Raw Powerlifter, Team 3DMJ Coach www.3dmusclejourney.com

Who I Work With, Who I Won’t

Who I Work With

Who I Typically Work With

→ Men, often entrepreneurs or executives in the 28-50 year age range, experienced strength trainees. The majority are physique-focussed individuals, most of whom are looking to lose fat. However, I’ve worked with people in all different kinds of sports and physical professions.

→ Those that I am confident I can help. This starts with the requirements below, which keeps me working with people inside of my skill set. Further to that, if I don’t think that we can get it to work given your current set of circumstances, or if I think you need to just make a simple change rather than hire me, I’ll tell you.

→ Those that are prepared to focus. My coaching is exceptionally thorough. If you aren’t prepared to focus on long and detailed emails, my coaching is not for you. If you demonstrate an inability to do so during the application process I will decline to work with you.

Requirements

No exceptions.

• Male (reason), over 20 years old (legal requirement).
• No injuries or medical conditions. (I’m not a doctor or rehab guy.)
• You are a natural trainee. (No steroid use.)
• You agree to follow my no-smartphone policy.

The No-Smartphone Policy

no-smartphone

If you wish to work with me, don’t read or respond to email from me from your phone. This is a non-negotiable point.

Consultations take place via e-mail as I’ve found this to work by far the best. Our e-mails form a valuable written record and reference tool.

Aside from the difficulties of being able to work with spreadsheets, rename, resize and attach files, and it screwing up the formatting of the email chain, phones simply cripple the communication process because they make otherwise intelligent people unable to focus when reading and responding to carefully written e-mails. Eliminating phones fixes this.

“I very rarely endorse other trainers because I have extremely meticulous standards but I can honestly say, Andy’s training packages for his clients are unparalleled from anything else I have ever seen in terms of online training. He genuinely blew me away.”Ben Carpenter, Physique Model, UK-based Personal Trainer

Who I Typically Work With

→ Men, often entrepreneurs or executives in the 28-50 year age range, experienced strength trainees. The majority are physique-focussed individuals, most of whom are looking to lose fat. However, I’ve worked with people in all different kinds of sports and physical professions. (More specifics on this in the coaching FAQ.)

→ Those that I am confident I can help. This starts with the requirements below, which keeps me working with people inside of my skill set. Further to that, if I don’t think that we can get it to work given your current set of circumstances, or if I think you need to just make a simple change rather than hire me, I’ll tell you.

→ Those that are prepared to focus. My coaching is exceptionally thorough. If you aren’t prepared to focus on long and detailed emails, my coaching is not for you. If you demonstrate an inability to do so during the application process I will decline to work with you.

Requirements

No exceptions.

• Male (reason), over 20 years old (legal requirement).
• No injuries or medical conditions. (I’m not a doctor or rehab guy.)
• You are a natural trainee. (No steroid use.)
• You agree to follow my no-smartphone policy.

no-smartphone

The No-Smartphone Policy

Consultations take place via e-mail as I’ve found this to work by far the best. Our e-mails form a valuable written record and reference tool.

Aside from the difficulties of being able to work with spreadsheets, rename, resize and attach files, and it screwing up the formatting of the email chain, phones simply cripple the communication process because they make otherwise intelligent people unable to focus when reading and responding to carefully written e-mails. Eliminating phones fixes this.

If you want to work with me, don’t read or respond to email from me from your phone. This is a non-negotiable point.

“I very rarely endorse other trainers because I have extremely meticulous standards but I can honestly say, Andy’s training packages for his clients are unparalleled from anything else I have ever seen in terms of online training. He genuinely blew me away.”Ben Carpenter, Physique Model, UK-based Personal Trainer, Man with high standards

The Application Process

The Application Process

The client intake process I have developed is purposefully detailed. It weeds out non-serious applicants, which means I get to spend more time interacting with you before you become a client. We’ll find out if we get along and are a good fit before any commitments are made, and this leads to better results, happier clients, more referrals, and greater job satisfaction for me.

1. Apply to the waiting list (The form is below)

2. I’ll send you an application form when your turn arrives in the queue.

3. I’ll make a suggestion/prediction based on your goals, current physique, and training experience.

4. You’ll tell me your thoughts. If we agree on things I’ll then send over pricing information.

5. If the coaching offer and pricing is acceptable we’ll move forward. If not, just decline.

6. Start of coaching.

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

The client intake process I have developed is purposefully detailed. It weeds out non-serious applicants, which means I get to spend more time interacting with you before you become a client. We’ll find out if we get along and are a good fit before any commitments are made, and this leads to better results, happier clients, more referrals, and greater job satisfaction for me.

1. Apply to the waiting list (The form is below)

2. I’ll send you an application form when your turn arrives in the queue.

3. I’ll make a suggestion/prediction based on your goals, current physique, and training experience.

4. You’ll tell me your thoughts. If we agree on things I’ll then send over pricing information.

5. If the coaching offer and pricing is acceptable we’ll move forward. If not, just decline.

6. Start of coaching.

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

Apply Here

Apply Here

↓Get On The Waiting List↓

I keep a very small client list. Please fill out the pre-qualifying form below and I’ll email you as soon as a coaching space becomes available.
The current waiting time is around 7-10 days.

Your First Name (*)

Your Last Name (*)

Your Primary Email (please type carefully) (*)

↓Please confirm that you meet the client requirements mentioned above ↓

Are you male and over 20 years old? (*)
YesNo

Are you free from any injuries and medical conditions that prevent you from training? (*)
YesNo

Are you over a natural trainee? (*)
YesNo

Do you agree to not email me from your smartphone? (*)
YesNo

NOTE: Please wait a few seconds after clicking the send button for a confirm message to appear.

↓Get On The Waiting List↓

I keep a very small client list. Please fill out the pre-qualifying form below and I’ll email you as soon as a coaching space becomes available.
The current waiting time is around 7-10 days.

Your First Name (*)

Your Last Name (*)

Your Primary Email (please type carefully) (*)

↓Please confirm that you meet the client requirements mentioned above ↓

Are you male and over 20 years old? (*)
YesNo

Are you free from any injuries and medical conditions that prevent you from training? (*)
YesNo

Are you over a natural trainee? (*)
YesNo

Do you agree to not email me from your smartphone? (*)
YesNo

NOTE: Please wait a few seconds after clicking the send button for a confirm message to appear.

Frequently Asked Questions

Frequently Asked Questions

Three months minimum commitment coaching from me, a lifetime to yourself. Average client retention time is currently 5 months. You’ll need to check in every two weeks on Saturdays via email, attaching the tracking spreadsheet that we’ll use to log body measurements, weight, and training data. You’ll need to write me a brief email letting me know how you feel you’re getting on, and any concerns you have.
Prices are in line with my experience level. This is a very detailed and personalized service. If you are just looking for someone to throw you a set of macros and a new training routine each month then I am not your man. My monthly fee is around the cost of an average new car payment. That’s either expensive or a bargain depending on your income, value perception and commitment level.
It helps me to distinguish myself and demonstrate to you how thorough I am. It stops people from coach shopping based on price. I want to work with people that have decided they want to work with me after reading my work.
I use a PayPal business account. It a simple, secure, and efficient system for both you and I to set up recurring bi-weekly payments.
Fat loss happens quicker than muscle growth. Therefore, those primarily focused on fat loss will see faster changes than those focused on muscle growth. I’m good at making initial estimations appropriate calorie and training setting, however, it takes me longer to get things right for some people than others. This is because metabolic variability to calorie surplus or deficit conditions differs between individuals. For this reason, I don’t do one-off consultations. Adjustments, as you progress and adapt, are essential to continued success.
Recreational physique-focussed trainees make up the majority of clients. Coaches and personal trainers make up the second largest category. Military, MMA/BJJ competitors, actors, physique magazine models, and a few stage-competing bodybuilders (drug free, regional-level).
Absolutely. These will all be discussed before you become a client.

>> Apply Now <<

Three months minimum commitment coaching from me, a lifetime to yourself. Average client retention time is currently 5 months. You’ll need to check in every two weeks on Saturdays via email, attaching the tracking spreadsheet that we’ll use to log body measurements, weight, and training data. You’ll need to write me a brief email letting me know how you feel you’re getting on, and any concerns you have.
Prices are in line with my experience level. This is a very detailed and personalized service. If you are just looking for someone to throw you a set of macros and a new training routine each month then I am not your man. My monthly fee is around the cost of an average new car payment. That’s either expensive or a bargain depending on your income, value perception and commitment level.
It helps me to distinguish myself and demonstrate to you how thorough I am. It stops people from coach shopping based on price. I want to work with people that have decided they want to work with me after reading my work.
I use a PayPal business account. It a simple, secure, and efficient system for both you and I to set up recurring bi-weekly payments.
Fat loss happens quicker than muscle growth. Therefore, those primarily focused on fat loss will see faster changes than those focused on muscle growth. I’m good at making initial estimations appropriate calorie and training setting, however, it takes me longer to get things right for some people than others. This is because metabolic variability to calorie surplus or deficit conditions differs between individuals. For this reason, I don’t do one-off consultations. Adjustments, as you progress and adapt, are essential to continued success.
Recreational physique-focussed trainees make up the majority of clients. Coaches and personal trainers make up the second largest category. Military, MMA/BJJ competitors, actors, physique magazine models, and a few stage-competing bodybuilders (drug free, regional-level).
Absolutely. These will all be discussed before you become a client.

↓Get On The Waiting List↓

I keep a very small client list. Please fill out the pre-qualifying form below and I’ll email you as soon as a coaching space becomes available.
The current waiting time is around 7-10 days.

Your First Name (*)

Your Last Name (*)

Your Primary Email (please type carefully) (*)

↓Please confirm that you meet the client requirements mentioned above ↓

Are you male and over 20 years old? (*)
YesNo

Are you free from any injuries and medical conditions that prevent you from training? (*)
YesNo

Are you over a natural trainee? (*)
YesNo

Do you agree to not email me from your smartphone? (*)
YesNo

NOTE: Please wait a few seconds after clicking the send button for a confirm message to appear.

In The Comments Below You Can Find Client Testimonials

Note: There are 300+ testimonials in the comments below. The gap between summer 2015 and 2016 is because I took a year off to concentrate on writing my books.

Note: There are 300+ testimonials in the comments below. The gap between summer 2015 and 2016 is because I took a year off to concentrate on writing my books.

463 Comments on “Online Coaching: Nutrition and Training”

  1. I have been around gyms for a better part of the last decade, and I have worked with coaches as well as coached people myself in Olympic lifting. I think the confidence you inspire in the client is unparalleled, and that’s probably the most important aspect of the coach-client relationship, and that’s what makes the client trust the coach 100%. So, I think you are AWESOME!

  2. I couldn’t be happier with my coaching experience. While the process involved hard work and struggle, under Andy’s guidance most stumbling blocks were sidestepped relatively easily, and overall the journey felt like smooth sailing. He was also very nuanced in the way he reassured me when I was being too hard on myself as well as nudging me to tighten things up when I started slacking off, and I really got a sense of his extensive client experience and expertise. Add to that his personal touch and how he went above and beyond to send me off with all the tool’s that I need to continue on my journey – all I can say is that I could not recommend a coach more highly.

    Thank you so much for everything. You’ve helped me take an incredibly important step. You’ve made an impact on my life and by the looks of it you’re doing so for many others as well. You can be proud of your work. I wish you nothing but the best.

  3. I enjoyed how the coaching evolved as my needs changed. The flexible approach Andy took to this allowed me to fit the diet and training around my life allowing me to enjoy a holiday without guilt (and much weight gain) which in turn helped with my motivation.

    Andy’s banter in the emails also helped to humanise the process which is very hard to do over email and had me looking forward to the updates leaving me with a smile on my face. Andy also called me out about when I was having a difficult period in my diet, which was the right thing to do and helped me get back on track, if he hadn’t then things might have fallen apart at that time.

    Andy’s been a drill sergeant and also a shoulder to cry on during this process and in my opinion has went a bit above and beyond what you would expect from someone coaching you online and for that I am genuinely grateful.

  4. Andy’s no-nonsense focus on training, diet and measurable progress has been phenomenal. He’s professional, friendly, patient, supportive and constructive but within a framework which forces you to accept the facts as to what you’re doing and whether you’re progressing towards your goals – whether it’s bulking or cutting. I’ve really enjoyed the sense of accountability and am grateful for the progress we’ve made. The tools he’s provided are clear and easily applicable so I feel very well looked after going forward too. A big thank you from London.

  5. I consider myself very fortunate to have found your material online and to have had you as my coach. There is a lot of misinformation out there and I found your approach to be very straightforward as well as refreshing!

    Before having hired you, I found myself constantly second guessing my macros, exercise selection etc. as I was trying to cut on my own. Patience and consistency were the most valuable lesson I took away from the whole experience, and not to be too strict or hard on myself as well. Rather than looking at my progress day by day and freaking out over minor weight fluctuations, I learned to take a more scientifically methodical approach by recording my weight daily, taking my weekly body measurements and averaging those out over the course of the week(s) in order to gauge my progress.

    I felt you were very thorough and patient throughout the whole process. Having read the training and nutrition pyramid books beforehand, I was pretty confident in entrusting you with setting up my diet and training routine. In other words, I didn’t have to second guess myself because I knew I could rely on your expertise and the proof was definitely in the pudding.

    I really cannot thank you enough for all you have done and the valuable info you have instilled upon me. I wish you nothing but success and best.

  6. This was the first time I’ve had coaching. I loved being able to put everything into your hands, that way I didn’t have to stress with my nutrition or training. The way you have everything set up with the excel file for organization, monthly pics, communication thread of emails, and your willingness to answer every question I had was amazing.

    Again Andy, I can’t begin to thank you enough. I hope the results were what you expected and wanted from me. I plan on continuing my cut for a little while longer, hopefully to drop anywhere from 4-8lbs, depending on how I’m looking. I really hope and plan on working with you again in the future, next time during a bulking phase. Thanks!

  7. I keep meaning to say, I’m really pleased with progress – kudos to you! I would have snapped your hand off for this a year ago…..but now I feel like there’s so much more possible. Onwards! J

  8. I can honestly say at this moment – as I sit here typing – this is the strongest, leanest, and most jacked I’ve ever been. I won’t act like it was easy the whole way through, and there were times where I certainly questioned you and myself and whether we were doing the “right” things. Everything worked out great in the end though and overall the experience was totally worth it. I feel I have walked away with some great knowledge on making macro adjustments, as well as some new tracking methods I plan to implement for my own personal “check-ins” going forward. I also have a lot more confidence going into a bulk that I ever did before, with a good expectation for weight gain and when to put on the brakes. This will be the 4th time in my life I’ve intentionally tried to bulk and I can easily say that I am more confident now in what I am doing than any time before.

    I now have an entire section of my browser favorites (and also my email inbox) dedicated to your resources that I will certainly continue to reference and utilize going forward when I start to question the path. I’ve also used your information many times to pass on to members of my gym or friends that have similar concerns as mine. Spreading the good word!

    Thank you for your time, and I wish you the best of luck in the future with everything you do!

  9. Just a big thank you, Andy, for always working with contingencies in work or life. I’ve had coaches before who get results – but are purely inflexible in every way. You can’t always stick to strict meal plans when an unexpected work trip arises. I have discovered with you, we can shoot for the best portion sizes when not in optimal conditions or we can opt to simply “let our hair down” and recapture better eating when back – it’s the long-term macro compliance that matters, not those momentary spikes. I’ve always enjoyed your eating at mom’s dinner table example you use in this instance… because you don’t have to resort to shoving your grandmother’s plate of food back at her when you are confronted with these moments.

    Whether dealing with family issues or just simply an unanticipated work dinner – you’ve always pointed out the improvements I had (even if small) and allowed for flexibility. This is important because we are not working in a vacuum but rather in the real world and your encouragement has really allowed me to take the pressure off myself and focus on getting back on track – it’s what a coach should be. And we continue to make progress. Thank you.

  10. Andy,

    As per usual, I am spoiled with information overload. All this information is incredible and will be very helpful to me in the future. I have really enjoyed working with you. It is very obvious that you actually want to help people, which is something I hope you never lose sight of as you continually rise in popularity in the online coaching world!

    1. How do you feel about the coaching experience overall?
    I feel like it was pretty great. Not too involved but also not too hands off. At the end of the day I had all the tools at my disposal to get the job done and achieve my goals. I am a big subscriber to the idea that if you give a man a fish you feed him for a day, but teach him how to fish you feed him for a lifetime. I feel like I got some serious fishing lessons through this entire thing.

    2. What do you feel was the most valuable part or lesson learned?
    The most valuable lesson I learned was probably subscribing to the simplified macro counting guidelines. I found that consistently eating 4-5 of my favorite meals of which I knew the general macro-nutrient breakdown. I used to obsess over logging every single calorie when dieting, but this has taught me that consistency in the diet, combined with detailed tracking, is key, not so much 100% caloric adherence. This makes dieting a whole lot easier. I have a very interesting schedule over the 12-week program which made adhering to the macros all the time difficult, but still saw results.

    3. Is there anything you feel I could do better, or you could suggest as an improvement?
    I hate to give you nothing here, but I think you’ve got this process down to a science. You really set people up to succeed and take ownership over their own success, which is awesome.

    It has been a real pleasure, thank you!

    Mike

  11. Good afternoon, Andy.

    As you remember, we worked together for 5 months or so earlier this year. I intend to send you follow up pics in Feb on the one year anniversary of me starting your program so that your folks can see that what you do works long term.

    I just thought I’d also send you a bit of information about some blood test results that I got just now. I took a full exam both last year and this year. The only difference is that this year I have been tracking foods like you showed me, cycling carbs and fasting. Previously it was only IF. According to on my test results, my A1c went down from pre-diabetic (5.8) to ok (5.6), my LDL went down from 150 to 142, my HDL went up from 61 to 70 (very good), my PSA went down, etc.

    Please tell your folks that, based on my experience at least, your program isn’t just about getting them the aesthetic results that they want. It’s also about improving the quality of life and living a longer healthier life.

    Time to celebrate my results with a pizza and beer!

  12. 1. How do you feel about the coaching experience overall?
    Overall, I am very pleased with the training experience. You were always very responsive and attentive. You knew to say the right words at the right time, and made me feel that every question is a legitimate one. On the other hand, you also knew how to draw the line and prevent me from over-analyzing some things. Most importantly, you helped me achieve my lowest weight in the last 8-9 years, and I feel very comfortable in knowing where should I head from here in order to be as lean as I want.

    2. What do you feel was the most valuable part or lesson learned?
    I think that the most valuable lesson I learned is that at the end there are no magic tricks, just consistency and patience. Also, I understood that careful measurement of different factors tramps all the formulas floating around the web to determinate calorie intake. I don’t think I will be using them anymore – just learn to react to the changes in my body and compare them to my goals.

    3. Is there anything you feel I could do better, or you could suggest as an improvement?
    Nothing I can think about 🙂

  13. 1. How do you feel about the coaching experience overall?
    For me it was great. I never had someone to explain me things and answer clearly and without crap added. Really a good experience.

    2. What do you feel was the most valuable part or lesson learned?
    Clearly for me it was the training part. I was quite educated with dieting (not as much but I still knew some things). I did really good progress in a so short time.

    3. Is there anything you feel I could do better, or you could suggest as an improvement?
    It’s clearly only for me, but why not a more “complete package”? I mean, something like a 6 month follow up (with a cheaper monthly fee :-D) in order to completely prepare for a clear objective (competition on any sport, not only physique). Your knowledge is wider than only fitness industry.

  14. The coaching experience has been fantastic and I have learnt a lot. I realised my knowledge level was a lot lower than I thought it was just on reading what you have sent me both on the training and nutrition side of things.

    I think the most valuable part is to not focus on scale weight and to be consistent with my measurements to gauge what is and isn’t working. It seems simple but ultimately this is what keeps me motivated knowing things are heading in the right direction. In the past if I had two weeks of no weight change I would tend to get disheartened and usually have a blow out and ultimately undo a lot of the hard work I have put in.

    On the training side of things understanding the different progression models has also been huge for me, now I know going into the gym I can lift X amount more, so psychologically I am ready to hit my numbers and more often than not, I do. Before I think I was giving up too soon and not seeing the strength increases I should have.

    I will be in touch again soon and thanks again for all you have done for me over the past few months.

  15. This has been an excellent experience for me. Yesterday I saw an old friend who actually referred to me as “swole”…that was really nice to hear. I am trying to get another friend to hire you.

    I hope to be one of the people that checks back in with you some months from now and bring a smile to your face.

    Thanks again for everything. You got me pointed in the right direction to change my life.

  16. 1. How do you feel about the coaching experience overall?
    I thoroughly enjoyed my coaching experience and look forward to working together hopefully in the very near future.

    2. What do you feel was the most valuable part or lesson learned?
    I feel the most valuable parts of the experience were having the accountability, not only for having a set number to follow and having to check in regularly, but also being forced to track my progress more objectively by weekly measurements. It was also great to have a coach whose knowledge I trusted. That was one of the main things keeping me in line because I knew if I followed your advice, I would start seeing improvements.

    Keep myself accountable, learning how to track, and seeing that I could eat “big” while cutting weight has finally taught me to follow all the advice I have been reading from some time. I know I don’t have to make drastic cuts to make weight and, more importantly, I can eat in a manner that is against all sports performance advice and STILL be able to perform in competition at a high level.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.
    Unless you could have somehow magically kept me from hurting myself (lol), I honestly have no suggestions at this moment.

    1. I’ll just add as a note for those reading, Pat is a professional Muay Thai boxer. The shoulder injury mentioned is a recurring AC joint issue from years back and reoccurred during sparring.

      Pat, you’re awesome, thank you.

  17. 1. How do you feel about the coaching experience overall?
    I feel like it was exactly what I wanted and needed. Outstanding advice and guidance. Would not change a thing.

    2. What do you feel was the most valuable part or lesson learned?
    The need for consistent tracking and objectivity, and the importance of not panicking when progress seems to have stalled.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.
    No. I’d recommend you to anyone.

  18. Andy,

    I feel GREAT about my progress, and wish I would have found you years ago. I’m stronger than I’ve ever been, look better than I ever have, and feel amazing. I will stick with this training and nutrition regimen for the rest of my life, and am thankful for all the info you gave me to keep tailoring it to my goals as they change. Thanks again, man. Really mean it.

    Jack

  19. Hi Andy

    I feel good, really happy that I’m back into the swing of things after falling away from it for a year, and delighted with results so far. Your support has been excellent and there were a couple of points where I honestly think I would have made some changes that would have blown progress if you hadn’t been there to keep me on track.

    1. How do you feel about the coaching experience overall?
    I enjoyed it and I looked forward to receiving your feedback on my updates. I’ve never used an online coach before so don’t have much to compare it too, but I was happy with it. Knowing that my training and diet had been set up with yourself gave me the confidence to give them my full commitment.

    2. What do you feel was the most valuable part or lesson learned?
    Learning about the benefits of tracking progress. I already tracked progress in the gym in the past, but tracking body stats with the tape measure was new to me and I intend to keep that going. Weighing myself daily and using an average for the week was also new and I found that worked really well. Tips on training and motivation were useful too, as was the feedback that being tired was normal!

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.
    This is a difficult one as nothing springs to mind. I would say that 3 months is quite a short period of time and from my starting point I was never going to reach my final goal in that time. Perhaps offering a longer period of working together but with less frequent updates (at a similar cost) might suit some clients.
    Thanks also for the info that you sent on the diet break and the next steps after that. With that, and the resources on your excellent website, I feel well prepared for carrying on after my break. I understand the need for patience (doesn’t make it any easier though as I want the end result now!). I don’t officially have a bucket list but if I did getting lean and having a six pack would be near the top, so I WILL NOT GIVE UP 🙂

    ^ Hope that helps. Thanks again for all of your help, I really appreciate it, and best of luck for the future with the website and your coaching work.

    Cheers
    David

  20. Andy, between everything you’ve provided me and your website as a resource, I feel very confident in my ability to track out and follow a linear progression to my goals. I will also experiment with the additional carbs on Unit training days and after particularly demanding missions.

    1. How do you feel about the coaching experience overall?
    Absolutely thrilled! 10000% better than my last experience (LeanGains) and I
    would attribute this to your personality and demeanor. As a coach myself
    (Combat shooting and tactics), I also want to excel at what I do, and I depend
    greatly on student’s feedback for improvement. Because of your easygoing personality, I came to think of you more as a buddy (no stalker stuff intended haha) that I was accountable to and didn’t want to disappoint. All questions
    were also pleasantly answered.

    2. What do you feel was the most valuable part or lesson learned?
    The most valuable lesson that I learned was that for years I have been making
    it way harder than was necessary. This has been by far the easiest program
    that I have followed in terms of adherence. In the past I have restrained myself
    to “clean” foods only, strict paleo, etc. all totalitarian programs that are
    difficult to stick to. Your “relax, it’ll be okay” system has been a breath of
    fresh air and doesn’t make me a social pariah who can’t enjoy a drink or a
    family meal on a special occasion. And it produced better results than the
    other programs as well. I have also found myself very intrigued and “addicted”
    to the data gathering and examination. It is very satisfying to be able to track
    the numbers and see real loss instead of imagined ones in the mirror or on
    the scale only.
    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.
    I honestly can’t think of one Andy. I have had several people ask me what I’ve
    been doing and tell me that I look very different (it’s tough to see when you
    look at yourself daily) and although I am far from “ripped” , I can see it on the
    horizon. I like that you are training people to accomplish goals on their own,
    and that you cut them loose after 12 weeks instead of continuing to hold their
    hands. Rather than try to explain it on my own, I simply refer people to your
    site, and tell them that it is worth every penny to use your services. I only
    wish that I could hire you for my wife! Although I COMPLETELY understand
    your decision to deal with men only.

    One thing just out of personal interest that I like to ask guys with a work line like yours after working with them, have the changes noticeably impacted your work performance, or not quite yet?
    In regards to work performance, I was worried that converting to a straight strength routine with no metabolic conditioning would cause some issues however I have experienced none thus far. It may be considered though that I have been assigned to my current unit for almost 14 years so possibly Specific Adaptation to Imposed Demands (SAID) at work?

    I can’t thank you enough again and I look forward to sending you a shredded pic in the coming months! Take care of yourself and cheers, Jason

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