ONLINE PHYSIQUE COACHING:
NUTRITION AND TRAINING
Achieve your physique goals with my bi-weekly coaching.
Are you are willing to push your comfort zone to make a lasting change?
I’ve been fortunate to have had the opportunity to work with over 1000 people during my seven-year career to date, coaching people online.
Get ready to leave the frustration behind.
Note: You are an individual, your results will vary depending on genetics, adherence and effort.
It depends on what you are after.
If you are looking for someone to motivate you through your workouts, show you correct form, or diagnose and correct some imbalances or injuries, you need to seek someone out locally.
Get access to the coach of your choice, without being constrained by location.
If you are looking for a coach to help keep you accountable, and tweak things to ensure you keep progressing towards your goals; then online coaching is worth consideration.
Take your physique to the next level.
WHY HIRE ME?
- Extensive experience – There is a critical difference between knowledge and the experience to know what to do with it. I have coached male, physique-focussed strength trainees online, via email, one to one, as my full-time job, since 2011.
- Proven track record – I have over 100+ client result photos and 400+ testimonials.
- Evidence-based, peer respected – I am a co-author of The Muscle and Strength Pyramids, widely recognized as being among the best books in the industry. I’ve written a book on the subject of online physique coaching which is unique in the field. My work has been translated into six languages.
- 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.
HOW THE COACHING EXPERIENCE LOOKS
The Initial Set-up Phase
The aim of the setup 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.
- A training program tailored specifically towards your goals, experience, and schedule.
The Ongoing Guidance Phase: 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.
HERE’S WHERE MY CLIENTS HAVE LIVED TO DATE
Client Map
Quit second-guessing yourself.
Take the frustration and guesswork out of getting the results you are after.
WHY I GET GOOD RESULTS
Kaizen – the Japanese business philosophy of making daily, incremental improvements.
I work to continually improve the way I coach, both in terms of style and thoroughness of the information that I deliver. These consistent little changes add up to a big difference for you – better results and a greater satisfaction from attaining them.
I have over seven years of experience working with hundreds of guys just like you.
I 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.”
Dr. Eric Helms, PhD MPhil MS CSCS Pro Natural Bodybuilder, Raw Powerlifter, Team 3DMJ Coach
www.3dmusclejourney.com
WHO I WORK WITH
–
1. Men, typically in the 28-49 year age range, experienced strength trainees.
The majority of my clients are just regular people with busy lives. The key difference is that they have committed to carving out time to look after their physiques.
2. Those that I am confident I can help.
This starts with the eligibility 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.
3. Those that like my highly-detailed communication style.
I coach via email and my style is exceptionally thorough. My clients love this, but it is not for everyone. If detailed emails are not something you enjoy (or can focus on) then my coaching is not for you. This is the reason for my ‘no-smartphone email policy’ which you’ll see below.
ELIGIBILITY REQUIREMENTS
This is policy, I do not make exceptions. Reasons for each in the FAQ below.
- Male, over 20 years old.
- You’re in a stable financial position and don’t have credit card debt.
- Experience weight training.
- No injuries or medical conditions. (I’m not a doctor or rehab guy.)
- You eat meat. (I don’t work with vegetarians.)
- You are a natural trainee.
- You agree to follow my no-smartphone policy.
The No-Smartphone Policy
I ask clients to all agree to not read or respond to emails from their phones.
Coaching takes place via e-mail. Our e-mails form a valuable written record and reference tools.
Aside from the difficulties of being able to work with spreadsheets, rename, resize and attach files, phones 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. It is a unique policy I have had for 5 years and it 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 & Coach
APPLY FOR COACHING!
THE APPLICATION PROCESS
It’s essential for us to find out whether we are a good fit before any commitments are made. This process leads to better results and happier clients. I want you to be one of them.
1
Fill out the pre-qualifying form below.
2
I’ll send you an application form with some questions.
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.
↓ APPLY HERE ↓
Please fill out this pre-qualifying form.
Note: You are an individual, your results will vary depending on genetics, adherence, and effort.
FREQUENTLY ASKED QUESTIONS
I only discuss pricing after having a conversation via email first, after you have filled out an application questionnaire. This helps us to determine whether we are a good coaching fit and helps me to demonstrate my value by how thorough I am before any commitments are made.
This also discourages ‘price shopping’, where people email a bunch of coaches asking about prices. I only want to work with people who specifically want to work with me, usually because they are a long time reader and have found my writing useful.
Rest assured that pricing is the same for all and I don’t discriminate based on financial position, country, or exchange rate.
Now, I’m very active in the fitness community, whether it be events or podcasts. I’ve written a few popular books which other coaches learn from, and I’ve worked with over 1000 people. I don’t say this to boast, just to point out that I’m an experienced professional, you will be paying for a few hours of my time each month, and this is not ‘cheap’.
However, what you don’t spend on supplements and other garbage you don’t need, you will invest in my help to get you fit naturally and know how to sustain that forever.
I’m not aiming for repeat customers, but referrals.
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 typically recommend that clients looking to get shredded lose around 0.5% of their body weight per week when in a fat loss phase. This helps to ensure muscle mass preservation. (A slightly higher rate is possible at the start for individuals carrying more fat mass.)
Muscle growth is typically between 0.5-1.5% of body weight per month depending on training advancement and genetics.
Note that there is metabolic variability to calorie surplus or deficit conditions between individuals, so it can take a few weeks longer for some than others. Adjustments, as you progress and adapt, are essential to continued success.
Three months minimum. On average, I work with clients for 8 months.
Every two weeks on Saturday, you’ll check in 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.
Definitely not. Any successful diet needs to be comprised of your favorite foods. I’ll guide you on how you can hit your macros, you choose what foods you use to reach those targets, within certain guidelines.
I use a PayPal business account. It’s a simple, secure, and efficient system for both you and I to set up recurring bi-weekly payments.
Absolutely. These will all be discussed before you become a client.
The age requirement is for legal reasons.
The no credit card debt policy is for ethical reasons. Be in a stable financial position before coming to this. If you’re a student, now is not the time and you can’t afford it anyway.
The no injury or medical condition requirement is there to set professional boundaries of my expertise and what I can and cannot advise on.
The training experience requirement is there because online coaching is not suited to novice trainees who may have issues with their form, or have trouble pushing themselves hard in the gym. – The best plans are laid to waste if not executed properly.
I don’t work with vegetarians because I’ve found them difficult to work with on average, as a group.
The strict no-phone emailing policy is for reasons covered above.
I work only with male clients because I felt that early on in my career, the narrower the area I focus, the better I can become in that niche. Recognizing that a large component of successful dieting is psychological, I decided to focus on working with men. As one myself, that is who I feel understand the mindset of, and can build the greatest sense of connection with. I have coached exclusively men since 2011. This is where I do my best work and I’m only interested in doing my best work.
Ready to leave the frustration behind?
TESTIMONIALS
Johnny G
Having worked in the fitness industry for the last 15 years I was good at instructing others but when it came to my own goals I was forever self-sabotaging by making random and un-calculated changes.
Working with Andy made this a whole lot easier as it took away the self-doubt and made me accountable. All I had to do was follow his guidance, trust in his process and watch the results unfold.
What has been the biggest take away from the coaching so far?
I’d have to say realizing consistency is key, I would forever make changes to macros and calories due to a bad week or even a bad few days. After working with Andy I have come to the realization that things take time and consistency is key to success, small daily or even weekly fluctuations are irrelevant in the big picture of things.
Another massive takeaway from this experience is getting into this sort of shape without using any “enhancement” supplements, I never imagined it possible to look this good and be this strong naturally. I look better and perform better now than when I was a user of performance-enhancing supplements in the past, this was probably the biggest eye opener of all from this experience, old-fashioned hard work, good food, and good guidance is all that is needed, plain and simple. If your confident your following Andy’s guidance and hitting your macros then trust the process and relax!
How do you feel about the progress we have made?
During my time working with Andy I had a lot going on, including a lot of work travel and other unforeseen circumstances but we worked around them and we still got the results we set out to obtain from the beginning, having to check in with Andy made me stay accountable for my decisions and to keep pushing even when the circumstances where tough, Andy was also very accommodating with my constant travel plans and working around them.
Did you have any “aha!” moments?
Andy’s training methods have seen my overall training volume go down but all my lifts increase even while cutting the weight, I have come to the realization I have spent the last few years spending far too much time in the gym, often 2 hours+ a day, with no significant strength gains, I’m actually amazed at the lifts I have been able to manage training under Andy’s system and guidance and my “aha!” moment would have to be that sometimes less is more, I wasted years over training and either under-eating/overeating, Andy makes things extremely simple, do as he says and the results will follow.
If I had not decided to finally take the plunge and source help I feel I would be in the same position as I was in for the unforeseeable future, overtraining and switching between undereating and overeating trying to obtain goals that I would never have reached as I didn’t have that level of accountability that working with Andy gives you. Check-in days where always exciting as it’s a great feeling to see the numbers decreasing and knowing that you have done things right..
Overall: 3rd Feb 209.4 lbs > 9th June 189.6 lbs
Joe – USA
“Crazy to think this is my 12 week update and the end of this journey. I am more than happy with the results that we were able to achieve and I can certainly appreciate the before and after pictures. I really couldn’t have asked for a better motivator and coach, your service is worth every penny. I wish you continued success with your business and personal life, thanks again Andy.”
John – USA
“I’ve worked with several ‘big name’ internet trainers/coaches. ALL of their programs and diets produced results initially. The problem for me was that those programs required increasing amounts of gym time and caloric restriction to either maintain or produce further results. I had to be honest with myself about the amount of time I could spend in the gym and how many chicken salads with plain baked potatoes I could eat…”
Cameron
