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.

What is online coaching?

What is online coaching?

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.

Here’s why working with someone online can be a good option:

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.

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

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.

Here’s why working with someone online can be a good option:

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.

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 five 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.

I hope that the writing on my site and in my books has already done a good job of letting you know that I am a good coach that cares deeply about his work. The rest of this page will give you information about my specific skill set, what I do, and who I work with, to help you decide whether you feel that my coaching is something that may be for you.


  • Extensive experience. – I have coached male, physique-focussed strength trainees online, via email, one to one, as my full-time job, for the last five 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.

I hope that the writing on my site and in my books has already done a good job of letting you know that I am a good coach that cares deeply about his work. The rest of this page will give you information about my specific skill set, what I do, and who I work with, to help you decide whether you feel that my coaching is something that may be for you.

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

The key factors that drive my ability to consistently deliver a high standard are as follows:

  • Consistent, daily, incremental improvements – the Japanese business philosophy called kaizenI’ve worked hard to improve the way I coach over the last five 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. It’s a complete no-brainer.
  • 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

The key factors that drive my ability to consistently deliver a high standard are as follows:

  • Consistent, daily, incremental improvements – the Japanese business philosophy called kaizenI’ve worked hard to improve the way I coach over the last five 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. It’s a complete no-brainer.
  • 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

→ Men, typically in the 25-45 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.

It’s important that the level that I coach at, and the level you are at right now, isn’t a mismatch. My coaching style is not suited to novice strength trainees or those that are new to counting macros in their diets. (Reasons and advice here.)

Requirements

Detailed reasons for each requirement are given in this coaching requirement FAQ. I do not make exceptions, please do not ask.

• Male, over 20 years old.
• 3 months serious weight training experience (minimum), comfortable with the compound lifts. (No? Suggestions on where to start here.)
• Experience counting macros. Ability to cook most of your meals. (No? Practice counting first. Start guide here.)
• Low stress, good quality sleep.
• No injuries or medical conditions. (I’m not a doctor or rehab guy.)
• Non-vegetarian.
• You are a natural trainee. (No steroid use.)
• Good work ethic, open mind, and hungry to succeed.
• You never email me from your phone.

The No-Smartphone Rule

no-smartphone

Emails from phones destroy the coaching process. 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, please don’t read or respond to email from me from your phone. If this is not ok please do not apply.

“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

→ Men, typically in the 25-45 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.

It’s important that the level that I coach at, and the level you are at right now, isn’t a mismatch. My coaching style is not suited to novice strength trainees or those that are new to counting macros in their diets. (Reasons and advice here.)

Requirements

Detailed reasons for each requirement are given in this coaching requirement FAQ. I do not make exceptions, please do not ask.

• Male, over 20 years old.
• 3 months serious weight training experience (minimum), comfortable with the compound lifts. (No? Suggestions on where to start here.)
• Experience counting macros. Ability to cook most of your meals. (No? Practice counting first. Start guide here.)
• Low stress, good quality sleep.
• No injuries or medical conditions. (I’m not a doctor or rehab guy.)
• Non-vegetarian.
• You are a natural trainee. (No steroid use.)
• Good work ethic, open mind, and hungry to succeed.
• You never email me from your phone.

The No-Smartphone Rule

no-smartphone

Emails from phones destroy the coaching process. 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 them fixes this.

If you want to work with me, please don’t read or respond to email from me from your phone. If this is not ok please do not apply.

“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.

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.

Frequently Asked Questions

Frequently Asked Questions

For any question regarding the reasons for the coaching requirements please see this page.

What commitment is required from me?

  • 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.

How much does coaching cost?

– 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.

Why do you not discuss pricing specifics first?

  • It helps me to distinguish myself and demonstrate to you how thorough I am.
  • It helps me to weed out the types of people that try to throw money at their problems instead of work at them.
  • It stops people from coach shopping. I want to work with people that have decided they want to work with me after reading my work.

Rest assured that I do not charge different prices for different people and there is no obligation after applying.

How do you handle payments?

– I use a PayPal business account. It a simple, secure, and efficient system for both you and I to set up recurring monthly payments.

How long does it take to see results?

– Burning down a house is quicker than building one; 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.

What kinds of clients do you/have you worked with?

– 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). More details here.

Do you have any terms and conditions?

– Sure, you can see those here. These will all be discussed before you become a client though.

For any question regarding the reasons for the coaching requirements please see this page.

What commitment is required from me?

  • 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.

How much does coaching cost?

– 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.

Why do you not discuss pricing specifics first?

  • It helps me to distinguish myself and demonstrate to you how thorough I am.
  • It helps me to weed out the types of people that try to throw money at their problems instead of work at them.
  • It stops people from coach shopping. I want to work with people that have decided they want to work with me after reading my work.

Rest assured that I do not charge different prices for different people and there is no obligation after applying.

How do you handle payments?

– I use a PayPal business account. It a simple, secure, and efficient system for both you and I to set up recurring monthly payments.

How long does it take to see results?

– Burning down a house is quicker than building one; 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.

What kinds of clients do you/have you worked with?

– 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). More details here.

Do you have any terms and conditions?

– Sure, you can see those here. These will all be discussed before you become a client though.

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.

Your Name (First & Last) (*)

Your Primary Email (please type carefully) (*)

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

I am male. I am over 20 years old. (*)
YesNo

I have weight training experience. I am comfortable with the main compound lifts. (*)
YesNo

I have no injuries. I have no medical conditions. (*)
YesNo

I have a good work ethic, open mind, and I'm hungry to succeed. (*)
YesNo

I eat meat. I'm willing to cook most of my meals. (*)
YesNo

I have experience counting macros. (*)
YesNo

I am ok with your 'no smartphone' policy. (*)
YesNo

↓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.

Your Name (First & Last) (*)

Your Primary Email (please type carefully) (*)

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

I am male. I am over 20 years old. (*)
YesNo

I have weight training experience. I am comfortable with the main compound lifts. (*)
YesNo

I have no injuries. I have no medical conditions. (*)
YesNo

I have a good work ethic, open mind, and I'm hungry to succeed. (*)
YesNo

I eat meat. I'm willing to cook most of my meals. (*)
YesNo

I have experience counting macros. (*)
YesNo

I am ok with your 'no smartphone' policy. (*)
YesNo

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.

458 Comments on “Online Coaching: Nutrition and Training”

  1. Andy, again, thank you. This has certainly been an eye opening experience for me and I really appreciate your transparency as well as your incredible wealth of knowledge. Thank you for sharing so much with me.

    Here are the answers to the questions as requested:

    1. How do you feel about the coaching experience overall?
    This has easily been the most valuable and important experience of my life when it comes to progressing in my physique goals. I have always known where I want to be and I finally feel I have the tools to reach my goals, taking the emotion and “brosciene” out of the equation has really allowed me to focus on tracking my progress and making logical and incremental adjustments when and where appropriate.

    2. What do you feel was the most valuable part or lesson learned?
    The most valuable part for me is certainly the content you have openly shared with your community. By continually referring to it and understanding the practical application that I learned through our time working together I better understand how to continually move forward always working toward my goals at the moment in a logical and practical manner. (i.e. not program hoping, making dramatic and costly changes, avoiding emotional and poor recovery issues common in “brosciene” workout/nutrition concepts)

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.
    Andy, you are tremendous. My feedback would be that I would love to see more information or articles on training programming and practical application as it relates to moving beyond the basics. I would also say that it would be great to see some information on how to program nutrition & training over the long term as goals change with the season or with contest preps/shows. Not really an improvement, just selfishly an interest of mine 🙂

    Thanks again Andy!

  2. It has been a true pleasure working with you and receiving your impeccable guidance. Thanks Andrew!
    Feedback answers:

    1. How do you feel about the coaching experience overall?
    Excellent. I felt supported and well guided.

    2. What do you feel was the most valuable part or lesson learned?
    That consistency is by far the most important factor in fat loss.

    3. Is there anything you feel I could do better, or you could suggest as an improvement?
    – Stop being such an arse. That’s all I could think of. Had to make something up. Haha.

    David Arbelaez

  3. Hi Andy, I’ve applied to the waiting list but just realized, you’re going to be so backed up with people waiting, even when you return I might be waiting months for coaching. Is this a fair assessment?

  4. 1. How do you feel about the coaching experience overall?
    I AM REALLY HAPPY WITH YOUR PROGRAM AND THE RESULTS!
    Being 28 yo is great and every year will be better following your tips and guidance.

    2. What do you feel was the most valuable part or lesson learned?
    How you organize your knowledge and tips in clear emails personalized for my real needs and lifestyle.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? Seriously, straight talk is appreciated.
    I think you should give a bit of hope to vegetarian (or people that would like to eat a bit of less meat like me. Maybe some blog with tips, examples and link to scientific articles.

    THANKS A LOT!
    Ale

  5. 1. How do you feel about the coaching experience overall?
    I think this was a great experience. I’ve learned that if I need to get better at something, I need guidance and coaching. We all need coaching in our lives and we need people to keep us accountable. This is just one aspect where I can get better. I plan on hiring coaches in business, public speaking and anything else I need help in.

    2. What do you feel was the most valuable part or lesson learned?
    I need someone to keep me accountable if I want to get better.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.
    You write very detailed guides for training, but the best way to learn is to actually do the training yourself and practice correct form. If your a newbie like me, it can be difficult to apply what you read when training. If you can somehow improve this aspect I think it can help a lot. Maybe if you use a software like https://www.trainerize.com/ (I’ve never used it myself but heard good things) to track this aspect with clients it will make the program better.

    Training and eating are not the same in this regard. For nutrition, you can just follow a meal plan and not really think about it but this doesn’t work with training since practicing is more important.

    Overall, it was a great experience and I feel that I’ve become independent.
    Best regards

    Mauricio

    1. Mauricio, thank you for the kind comments. Glad to hear you’re happy. Appreciate the suggestion also in part 3, which I’d like to pick up here:

      I absolutely agree with you. You’ll see that I have the rule about only taking on experienced trainees that are familiar with the lifts now to minimise the chances of this ever being an issue. Nothing will beat out a good trainer in real life if you’re having issues with form or are new to weights. I have my reservations about trying this online and it’s not something I’m going to go into. I appreciate the suggestion though.

      Appreciate you choosing me to be your coach Mauricio. Always available in the comments on the site if you have any questions in the future, and hope to see you around the Facebook page. 🙂

      Look forward to seeing how you get on.

      Andy

  6. 1. How do you feel about the coaching experience overall?

    I honestly really loved it a lot. Not only did it open up my eyes to the realities of the fitness world but it also helped my constant struggle I’ve held within myself. Literally nobody that I know until now would’ve helped me become educated in this field if it wasn’t for your help. For example, my gym offers personal trainers but fuck that. I’ve been there and done that and it felt like I was paying for a fucking military instructor. That shit was like Full Metal Jacket for one hour while every gym member around me saw my pain. Plus, they wouldn’t take into consideration the water weight, macros, etc. when it was time to get weighted.

    Also, since my local LA Fitness has a deal with the Nutrishop (supplements store) across it, they would constantly require the trainees to go there. While inside the store the lady would encourage you to spend money for her to be your nutritional advisor. So not only would you be paying a lot of money for each session with a trainer but they would try to dig deeper into your pockets by wanting you to waste more money in Nutrishop to buy their supplements and have them become your nutritional advisor. I’ve also noticed that they would promote this crap online by getting the most fit people in the gym and have them wear Nutrishop clothes while working out, use their Nutrishop cup for protein, and convince people through social media to fall for their schemes.

    Just ranting about it pisses me off with the bullshit they do. And the sad thing is that they aren’t the only ones doing it too. There’s this other company here in Southern California called Herbalife and Soylent that try to do the same thing. They claim that by having a couple of shakes and working out you’ll be in the best shape in your life when that’s not the point.

    2. What do you feel was the most valuable part or lesson learned?

    That with all the knowledge already provided for my fitness journey, patience is all I need.
    With patience under my control I know for a fact that my long-term goal will be fulfilled.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.

    As an entrepreneur myself, I will give you the highest possible feedback since you deserve it.
    – Off of my head, one of the minor things I’ve noticed reading through your emails is a couple of grammar errors here and there but that’s nothing to really be concerned about unless you’re a perfectionist.

    [Alex then went on to write a couple of pages of exceptionally detailed advice for helping me to reach a broader audience. I’m cutting this testimonial here, but I’d like to note that I am very grateful for the time taken to write it. – Andy]

  7. Hi Andy, thank you for the assistance.

    I found that the coaching made me less anxious and more confident in what I was following, your support made things easier. There were many lessons learned, but for me the training insights were the best. I greatly improved my knowledge about the basics with your guidance. Also, not counting trace macros was awesome, made me less neurotic. About your work, I can’t complain about your assistance and availability. Of course I expected my weight loss to occur more smoothly, but as you said, it is not always linear. I already indicated you to some of my friends, hope they contact you. Rippedbody.jp is my preferred fitness source of the internet, thank you for the coaching experience.

    Best Regards,
    Max

  8. 1. How do you feel about the coaching experience overall?

    It was great. Super detailed and easy to follow. I’m also very much an email guy, and a self-starter, so your approach was on par with what I like. No complaints here 🙂

    I also loved the regularly-scheduled, thorough follow-ups, and the fact that you went above and beyond some weeks to schedule an extra check-in or provide more guidance.

    2. What do you feel was the most valuable part or lesson learned?

    For me, the bi-weekly or monthly adjustments were really helpful.

    First off, I had no idea how to calculate the correct macros. I’ve used calculators in the past (sareyko, or IIFYM), but now that I know the numbers that you calculated, the ones from these sites were totally wrong (very high, which is probably why I wasn’t dropping fat fast enough).

    I’m still not entirely sure how you came up with mine (hopefully you can provide some insight on that, in case I need to do it myself in the future), but obviously, they’re working, so this alone was worth the experience.

    Second, learning to really trust the process and give it time was super valuable. I think in the past, I would switch up my workout or macros too soon, or give up completely, because I didn’t see results. Having you do the programming allowed me to not worry about all of that, and instead, focus on showing up and putting in the work.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.

    The coaching itself was great; I felt I had the information I needed at the right time, and you answered questions thoroughly, which I appreciated. You even provided a ton of information with each email, which answered most of the questions I did have.

    I think from a client perspective, it would be easier to maintain progress and provide updates if our conversation were set up in a shared environment (i.e. Google Docs for the bi-weekly / monthly updates, and Google Spreadsheets for the measurement tracking).

    While we had a pretty smooth interaction, I can imagine some information potentially getting lost in the back-and-forth, which would be unfortunate for both parties.

    Plus, having to dig up old emails and fish through pages of info to find what I need could be streamlined by providing all that text in a Google doc. Also, having a shared Google Spreadsheet with all my measurement updates would prevent the need to create new copies of spreadsheets when you wanted to make an update to change my macro numbers, etc.

    It’s just easier to have everything in one place (vs. drowned in my inbox, and across multiple documents).

    Anyway, other than that little logistical upgrade, I think everything went really well.

    ___________

    Hope that helps, and hope to hear from you re: my above questions!
    Thanks,
    Barron

    1. Barron, most appreciate your kind words, as well as the suggestion of Google docs. The reason that I had kept everything in the e-mail up until now is that I wanted to be able to work offline, just incase internet connectivity was bad. That way I could work offline if necessary, download/upload e-mails overnight in extreme circumstances, but still maintain my response times – 6-32hrs typically, which I think is important to be consistent with. However, now that you’ve referred me to a way Google docs can be used offline I’ll check that out. Thank you!

      Good working with you and look forward to seeing how you get on Barron.

  9. Andy – Thanks for the additional guidance on how to move forward. Regarding you other questions:

    1. How do you feel about the coaching experience overall?

    I surely enjoyed the coaching experience. However more importantly, I admire that you have put all the knowledge and information within your articles and webpage for all to gain from. As I mentioned, the comfort and confidence to know that I was interpreting the information correctly was well worth obtaining your services.

    2. What do you feel was the most valuable part or lesson learned?

    Just having the confidence that I understood the information allowed me to “trust the system.” A lot of the information out there on the internet and what a “rational” mind would normally assume at first glance contradicts your approach. I used to think lift heavy, add a lot of cardio, and eat like a rabbit – which left me constantly unhappy. Trusting the system you’ve shared with everyone for the duration, resisting the urge to program hop, and scaling back on the training frequency has allowed me to shed the fat, keep the muscle, enjoy my food, and have the energy to be as close to “normal” than I ever have when trying to cut. Honestly, my confidence in the system has given me the flexibility to “let go” of my diet some days to live life, knowing that I can easily get back to par.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.

    Andy. I think you are doing a great job. I especially like reading your articles multiple times and the added Podcast are the icing on the cake. I plan to continue sending you progress pictures from time to time. Especially after my slow bulk and cut. Another happy customer!

    Randy

    1. Randy, this is most appreciated, great to read, and thank you.

      Appreciate you choosing me to be your coach. Always available in the comments on the site if you have questions in the future. Hope to see you around the Facebook page!

      Andy

  10. Hey Andy,
    An awesome story for you, I haven’t seen a few of my friends at work since this last rotation to maintenance. It is generally accepted that you will gain weight in maintenance because of old eating habits and basically going to a desk job from a construction worker. When I saw them they said “Man, how did you get MORE ripped in maintenance. I put on like 20 pounds in the last two months. How much cardio do you do?” I just smiled and shook my head.

    Your ending questions:
    Please let me know if you have any questions on the above Mitchell.
    – No its pretty detailed. I would like to know when you go back to coaching. I have the rest of the cut on my own but I’d like to continue on when i stat bulking. I will probably be going back to construction in a month but with your principles I will be able to dampen the effect on the extra work load.

    1. How do you feel about the coaching experience overall?
    – I thoroughly enjoyed it. I actually wished I would’ve went for the 2 week check ins instead of the 4. I noticed usually around the 2nd – 3rd week the adherence would slip and a “celebration” was usually around the corner. Although they were kind of justified (birthday, promotion) I know I would have stuck a lot closer to the diet if my check in was right around the corner instead of 2 weeks off.

    2. What do you feel was the most valuable part or lesson learned?
    – I have read a lot of success material while building my own business and most of them talk about having the right team of advisers and having someone to hold you accountable. I now fully understand the power of this. Having to check in with someone you respect is a HUGE motivator.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.
    – That is a tough one. You have covered almost every base I could think of. The only thing I would have liked is maybe other program options or at least your take on different routines. To put it another way, Most websites are great to mediocre stepping stones to get you from one pace to the next. You services and your site are more like a trampoline. I feel absolutely confident enough to tell someone, just go to this website and follow every thing it says, you’ll be fine.

    I am sure this will not be our last interaction,
    Thank you for everything. I will send you an update when I achieve my goal.

    Cheers,
    Mitchell

    1. Mitchell, awesome to read this, truly. Thank you.
      Appreciate you choosing me to be your coach. Always available in the comments if you have any questions in the future.
      Look forward to seeing how you get on over the next year! 🙂

      Andy

  11. Hey Andy,

    Very happy with my progress, even though I ended up going a little off course once or twice. Thank you very much for the help and the plan, it really does help to have someone experienced to point you in the right direction and help along the way. Plus being accountable to someone else helps, me at least, hugely.

    1. How do you feel about the coaching experience overall?
    Good. I think having all the information I needed plus accountability to someone else was just what I needed at the time.

    2. What do you feel was the most valuable part or lesson learned?
    Not stressing the minor details. +5%/-5% isn’t going to cause any noticeable harm or benefit, more that staying the course produces the results in the long run. Stressing the details is just more likely going to cause you to get caught up over nothing.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.
    As a relative newbie (6 months weight training/dieting before working with you):
    The only real thing I could see as maybe being an improvement is that the information dump at the beginning of working with you is somehow spread out a little. While it didn’t effect me, I hired you for all of that information, I could see some people getting either getting caught up in some minor detail, see answer 2, or that just some information may not be taken in at all. It really would be a lot of new information for someone newer, or just someone who hasn’t taken the diet side of training seriously before.
    With that said I cant think of a way of doing it that doesn’t involve a lot more in the way to emails/client contact by you, at least in the beginning. If I think of something maybe ill get back to you.

    Thanks again, it was great working with you. Also enjoy your time off!
    Dan

    1. Dan, most appreciate you taking the time to do this. Especially, the last points there. Spreading things out a little more so as not to overwhelm some people is something I’m looking to implement when I start taking on clients again.

      Great working with you and once again, thanks for choosing me to be your coach!

      Andy

  12. Andy,
    Thank you for the follow up and the info you provided. I don’t have any further questions on what you provided as I feel it is straightforward enough to understand.

    1. How do you feel about the coaching experience overall?
    It was perfect to me. I guess it is all in what you (the client) expect to get from it. I personally wanted guidance.
    I didn’t have the confidence to take the info you provided online and do it myself. I read so much online and more than once. It was constant. Whatever I could find especially in particular to Lean Gains and IF.
    But I couldn’t get past that point of implementing the program fully myself. Your site built my confidence in you and the process. And so that is why I sought your services.
    Ultimately, it boiled down to accountability. Me being accountable taught me more than anything I ever read and has made this so much easier and truly believable that change would happen for me.
    I am truly appreciative. Thank you.

    2. What do you feel was the most valuable part or lesson learned?
    Patience. I can educate myself but I will never be an expert. It takes time and regular assessment. I had to trust the process and your way of handling it. Otherwise, why look to consult?

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.
    There is really nothing I would tell you to change. You fulfilled everything you stated in your original email.
    I believe this was about me and adjustments I had to make in my life.
    You rocked!

    I’m looking forward to the future results positively and I will keep you in the loop.

    This was a great experience and I can’t thank you enough Andy!!
    Jayson

    1. Jayson, great to read this and most appreciate your time. Recall my comment from the 8 week update point, as it still applies:
      “Perfect. I wish all clients had your level of dedication and maturity Jayson. Your success is pretty much a foregone conclusion in my eyes, and I can definitely see you as being one of the guys that mails me in a year with updated progress shots and a huge grin. 🙂 ”

      Great working with you. Always available in the comments on the site page, and hope to see you around the Facebook page!

      Andy

  13. Hi Andy,

    To answer your question about how I feel about the changes, it’s amazing!

    I think I mentioned I started over a year ago at 212lbs so to now be at 167 and 11-12ish% BF feels fantastic. Also, I think I am the most muscular and leanest I have been as an adult. It’s always been a goal of mine to have a visible six-pack and this is the first time I have actually achieved that goal. So its fantastic!

    Happy to answer your other questions:

    1. How do you feel about the coaching experience overall?
    Excellent. You are very professional, to the point and know your stuff. I had been trying for awhile on my own (had read all your posts, Berkham stuff, etc), but it wasn’t until I hired you as a coach that I saw the results I have wanted for a long time. So my experience has been excellent and I have absolutely no hesitation in speaking highly of and recommending your services.

    2. What do you feel was the most valuable part or lesson learned?
    Remove as much if not all decision making or thought from the process. Simply follow the plan as mechanically as possible and do so regardless of what the numbers look like (especially the scale).

    I initially started with a few options for meals but soon just went with basically the exact same thing for every meal, every day (one for workout days and the other for training days).

    It also takes all “emotion” out of the equation. There were a few times where there were increases in scale weight or measurements from week to week and I think it might be easy to get emotional or feel frustrated.

    But if you just keep to the plan mechanically it makes it simple and pretty much guarantees success.

    So trust the coach, trust the plan and act accordingly.

    3. Is there anything you feel I could do better, or you could suggest as an improvement? – Seriously, straight talk is appreciated.

    No, I can’t think of anything that wants improvement. The entire coaching process from start to finish was professional, supportive, communicative and most important, you delivered the results I hired you to deliver.

    So thanks so much!

    Mark

    1. Mark, most appreciate you writing this. Gotta say, it’s been a real pleasure just comparing your pictures from before. Really good to finish this strong.
      Overall: ~ 10.6lbs, ~6.5-7cm off the stomach, strength gains throughout. Chest/back, arm and leg measurements have been exceptionally well maintained. – This all points to some muscle growth at the same time.
      Truly excellent. This is down to your hard work and dedication and no doubt you’ll continue to be successful moving forward.

  14. Hi Andy – It’s crazy how fast 12 weeks can go. I surely enjoyed working with you and have gained the confidence in the nutrition plan and training that I was looking for! I just needed the assurance that I was following the right path and with the accountability and support from you, I have full confidence that I can make bigger changes going forward. I have been reading your bulking article and am looking forward to starting that phase in a few months! For now, I think I’ll continue to cut just a bit more. Thank you again and it really was a pleasure. Thank you for helping me get in the best shape of my life. – Randy

    1. Gotta say, feels like the time has flown by. I let out a “hell yes” when I saw your photo just. So happy to read that you are happy sir.

      Overall: 13.7lbs down – this is likely more like 11lbs of fat, the rest will have been from an initial water-weight drop. Taking that into account, I’d estimate the fat loss in terms of reductions in cm on the stomach is something like 5cm. You can see what a huge difference that makes physically by looking at the photos.
      Chest/back, legs and arm measurements have been very well maintained throughout, strength is up overall, so we have good evidence to suggest that there haven’t been any muscle losses whatsoever. There could even be slight muscle gain.

      Boom. Your dedication has paid off Randy.

      Great working with you.

  15. Hi Andy,

    I would like to thank you for the support over the last 12 weeks. I have managed to produce some good results in that short period but more importantly my knowledge/skill in counting macros and training in general has increased immensely, so the future looks bright. I liked the templates, advice and particularly the monthly “check ins” and feedback.

    I found coming back to the basics of barbell movements and progressive overload very important/rewarding. There is so much noise out there and felt it was valuable to stop and be brought back to basics. I also found the simplified macros counting just awesome.

    Anyway keep on at it Andy! The website is awesome/inspirational and you produce some cracking articles/podcasts not to mention the professional approach you take to online coaching.

    Hope to keep in touch and if you are ever out in Melbourne, Australia drop us a line.

    Cheers,

    Xavier

  16. Andy, Thanks for all the advice throughout these 3 months. I’m thrilled that I’m down 9 lbs and I’ll continue this journey to get leaner.
    I’m interested in understanding why I’m only losing under 1lb per week though even though the goal was 1-1.5lb per week.

    Jim

    1. [The above was from an e-mail correspondence with Jim, posted at my request with Jim’s permission as I thought it was interesting.]

      Jim, thanks for the kind words. Glad you’re happy. Appreciate you choosing me to be your coach Jim, great working with you.

      To answer your question, my best guess is that there has been some muscle growth, especially in the opening weeks with decreasing returns later. So, the total fat loss figure may be a few pounds higher (~3lbs?). Your stomach measurement changes suggest this, though I cannot prove it – call it instinct based on experience of looking at a lot of data trends for people in your position.

      You’ll see that the fat loss rate is on target in the last weeks. However if it dips below that however based on a 3 week average, just make another adjustment downwards.

      Andy

  17. Andy, it was great, I’ve never given so much effort to keep up a diet as I have these past months, in fact I’ve never really stayed with such a long term project focused purely for myself for this long. However I learned a lot, I feel like I really do have a grasp on how exactly to lose weight and track. In fact I feel great despite the stress, I wake up in the mornings so alert despite having slept late. I naturally resort measuring my food intake by sight even when not following the diet anymore. This style of eating is 100 percent a habit now, in fact it’s like it takes more effort now to go back to mindless eating.

    Hope everything is well Andy and I hope your vacation was awesome, I’ll still keep referring to your guides like I always do and I hope I’ll surprise you soon with a new picture of me.

    1. Clark, thank you. Great reading this!
      Appreciate you choosing me to be your coach, good working with you. Always available in the comments on the site if you have any questions in the future, and I look forward to getting an e-mail from you with a photo when you have nailed it. 🙂

      Andy

  18. Hi Andy, I really enjoy working with you. I’ve tried several diets and workouts but what else has adapted to my routine and earned me Exellentes results is your online coaching. I have to admit that at first I was left with doubts about making an online coaching but today recommend to everyone who has discipline and want consistent results.
    Thanks,

    Jorge

  19. The coaching experience was GREAT. Although your guidelines in the website are pretty detailed the fact that you are “there” is what makes the difference, also the “I’ve already paid for this, I better do it right” is a great motivator.
    I feel the most valuable part was learning how to track my progress and making my own simplified rules.
    “What do you feel I can do better at?” Maybe making an initial suggestion about training instead of just let the client suggest their own program. Maybe you are already doing this if the first answer of the client is doing wrist curls and leg extensions and I just didn’t get to that part. But overall I feel that you’re an excellent coach. You too made my day, and thanks to you hopefully I’ll change my life for the better.

    1. Sergio, thanks for the feedback. Most appreciated and great to read this.
      Regarding the training – you’re right, perhaps I should be more specific in making suggestions first. Though I do like to see what clients will suggest initially before then jumping in to make suggestions on changes if necessary – simply wasn’t necessary in your case. Ha, I haven’t had anyone suggest a routine with lots of wrist curls yet though. 🙂

      Great working with you. Always available in the comments on the site if you have any questions in the future. Really look forward to getting an e-mail from you when you are ripped. 🙂

      Hope to see you around the Facebook page Sergio.

      Andy

  20. This has been an interesting and at times very trying 12 weeks. 🙂 Even though I am in a really different physical state than I thought I would be going in I am really pleased.I have a whole new understanding of how nutrition works in general and how the cycling of carbs and fat works in particular. My main reason for contacting you in the first place was to get the hang of bulking in a functioning way and I really think that this is the way forward for me. Also, this got me to include fruits and vegetables and that will have really long term benefits. My strength is returning fast and without a doubt I will surprise my previous strength before reaching my starting weight.I feel really good and even though I have a long time before I reach my final goal I have a clear trajectory going forward.

    A big thank you for all the help so far. Have a great year and maybe I´ll contact you again in the future!

    Best regards!

    /Fredrik

    1. Fredrik, you’re most welcome, has been great working with you. Appreciate you choosing me to be your coach, and if you have any questions in the future just hit me up in the comments on the site.
      Have an awesome rest of 2015!
      Andy.

  21. Hi Blake, thanks for the question.
    Do these macros look right?

    They could be right, it depends.

    Assuming you are not on the extreme ends of daily activity (triathlete/coal miner or in a coma) you can use a fairly standard energy multiplier (1.2-1.3) to BMR to get a rough idea of your daily energy needs, from there calculate a deficit or surplus (based on goal), and then put together your macros (which anyone can do if they take a little time reading the guides).

    HOWEVER, everyone’s actual energy expenditure will vary somewhere between plus or minus ~20% of that due to the current state of metabolic adaptations and NEAT variance.

    A better question is, “How are these macros working for you?” If you’re not tracking, you don’t know, so get started and make sure you don’t miss any points. -> How To Track Your Progress When Dieting

    Calculations are covered in this serial guide:
    How To Set Up Your Diet: The Nutritional Hierarchy of Importance for Fat Loss & Muscle Growth

    Please let me know when you have read this and I will delete it as I want to keep this page for testimonials only.
    Welcome to ask me questions on any other page if you need clarifications or help.

  22. Obviously, I’m thrilled. I’ve defied the laws of physics and put on muscle on a diet.

    You’ve been great to work with, and this is the easiest diet I’ve ever been on. You’re talking to a guy that in the past had an Excel spreadsheet where he would figure out what he was eating every single morning – down to “I need 5g more of fat, so I’ll have a half a tbsp of butter on my 17 oz of sweet potato.” (That’s from what I lovingly refer to as “my starvation diet.” If you’re interested, I’ll type out a full description of it, even though it will lead to you making the sign of the cross and praying that you don’t lose your gains secondhand.) In comparison, this doesn’t even feel like dieting most of the time.

    Honestly, I’m racking my brain to think of something you can improve on I’m coming up empty. Your opening set of emails are priceless and really set the path for the whole twelve weeks, as well as what I’ll continue doing. I’m seeing my friend Graham pull out his cell phone app every time he wants to eat lunch, Matt saying “I’m trying the Warrior Diet” and then gaining weight, and a bunch of people talking about granola bars and mac &cheese with only 200cal in it. Meanwhile I’m just quietly plugging along, getting leaner and leaner, and throwing 200 lbs overhead without too much struggle. Can’t put a price on that!

    Oh, and now evidently I get a two week break on top of that, lol. (Which I am taking because you told me to, and because I believe in the hormonal stuff. It’s completely unnecessary from a psychological standpoint. I am so in the cage right now it’s ridiculous.)

    You’ll be getting that shredded picture. Nothing stopping me! My goal is enter a powerlifting meet, total at least 1,200, and do so with abs. I’ll send you pictures of that too. Then I’ll get to work on that whole “turning green and throwing a car” plan.

    – Jim

    1. Jim, most appreciate you sharing your thoughts on your experience here.

      “I’ve defied the laws of physics and put on muscle on a diet.”
      Hmm, well not exactly. You can gain muscle on a diet, but our ability to do it diminishes with 1) training experience, 2) size of the calorie deficit, 3) body-fat percentage. So, in general for someone in your situation I wouldn’t ever sell them on the idea of there being muscle gain, but it does happen if we get things exactly right. The margin for this is small though. Some theory on that in the new guest article by Greg Nuckols.

      It’s counter productive to do adjustments on anything more frequent than a two week basis due to the random water and glycogen balance fluctuations we can expect (as well as increasing difficulty of implementation), so I’m glad we could get you out of that habit.

      “You’ll be getting that shredded picture. Nothing stopping me!”
      Hell yes. I’ll share that with Greg too and we will toast your success in multiple time zones.

  23. Andy,

    As a Coach myself, I can easily speak to the power of hiring someone to take care of making the difficult decisions for you. I was losing my objectivity and the stress of daily life had taken its toll – and I had put in a good deal of weight.

    Working with you has been an excellent experience. Being able to release myself from the mental rigors of self-evaluation and decision making has been a godsend for my stress levels as well as my personal time expense. Doing is always easier than contemplating – and you helped cure the “paralysis by analysis” a bit.

    The experience has been invaluable – thanks again for your help – 23 pounds on the scale and around 8-9 centimeters off the belly. I feel like my old self again.

    See you around the ‘net, my friend. -Jason Helmes

    1. Thanks Jason. Look forward to seeing you at the end of the cut, shredded, but this time 20lbs up on the level of lean muscle mass you had last time. 🙂

  24. Andy, many thanks for all that you’ve taught me. I am not one to lack for discipline, so at various times during my life, I’ve achieved the body aesthetic and fitness level of my goals by prioritizing them to the exclusion of everything else. That meant taking some pretty extreme measures that didn’t allow for much life balance or offer a chance at sustainability. When we started 12 weeks ago, I was coming off a shoulder injury, out of shape and unhappy with the way that I looked. I followed your program, but I also traveled and lived a NYC lifestyle while photographing and measuring my way to documented progress each and every week. There’s lot of fun planned over my next 12 weeks, and for the first time in my life, I know I can have that fun and complete the progress towards my goals. There are many paths to fitness and a body you’re proud of, so thank you for chartering a course that I’m able to turn into a lifestyle, stick with and enjoy.

    1. Ryan, thank you. ^ This is awesome. Great working with you. Look forward to seeing how you get on, and hope the expansion plans with Uber keep going well!

  25. Hey Andy,
    Time has really flown by, also I think having an infant to take care of seems to make time fly by even faster for me lol. I am extremely pleased with my results thus far, I actually may have to go buy some new pants since my waist has leaned out so much even wearing a belt isnt helping lol. And it’s pretty cool to tell people that I only work out 3 times a week and don’t do any cardio. I know some p90x people that really beat themselves up 5+ days a week and it pains me when I see that they aren’t having anywhere near the results I have had.

    Anyways thanks again for everything and I really do wish you well and have fun on your sabbatical.

    Another satisfied client,
    Jason

  26. Andy, I would also like to say thanks for your knowledge, enthusiasm, and support over the last 12 weeks. You have been a true coach to me, and I really appreciate it. You have given me a nutrition model to follow that will be much better than what I have done in the past. I feel that I am now truly equipped to make consistent progress in the future.
    Dave

  27. Thanks, Andy. I can’t tell you how great it is to have someone whose expertise I trust tell me to just keep doing what I’m doing. A very small difference, seemingly, from knowing for myself that is what I should do. But a rather large difference in fact.

    Donnie

  28. Andy,

    It really has been a pleasure for me to work with you. I found your approach to be very straight forward and extremely informative. I understand that this approach may not fit for a lot of people but it was right up my alley, no BS. For me, it was really great to get out of my own way and to stop meddling with my training and nutrition and to seek a qualified coach to mentor me.

    I feel that I am now much more in tune with my body and how it responds to changes in training and nutrition. A really important thing that I learned while working with Andy is to have patience and stay the course. I have full confidence now that I will be able to maintain and achieve my training and physique goals because I feel that you were not only a great coach, but gave me the tools to become training/nutrition independent moving forward.

    I learned so much about how/when to change things up and then seeing how my body responds. This has been extremely valuable to me and Andy always took the time to answer my questions thoroughly. The pleasure has been mine, thanks again!

    1. Thank you Aaron. Appreciate all the feedback and input, it was a learning experience for me also and I’m looking forward to seeing how the rest of your bulk goes.

  29. Thank you so much for everything, Andy! I will continue the diet for another four weeks and then take the two week break as you recommend. As we discussed before, I believe in the adage, “If it ain’t broke, don’t fix it”, so there is no doubt that I will continue to take the pictures and track my progress in the spreadsheet.

    I’m still amazed every time I go back through this thread and look at all of my update pictures. I’ve finally achieved some of the success I’ve been trying so hard for years to attain! I know this is only the beginning, and I know now that there is no reason why I cannot accomplish my goals. I’m already reaping the benefits, too. Perhaps I should add another column to the spreadsheet to track the average number of heads I turn per week, because I have definitely been getting more of that kind of attention since dropping losing this weight! 😉

    I’m a fan for life man, thanks again! I will definitely keep in touch. I can’t wait to show you what more I will have achieved down the road. I wish you the best of luck with everything you’ve got going on now! A million, million thanks!

    Sincerely,
    Justin

  30. Hi Andy, Great final advice and really detailed on how to move forward. I really appreciate it, as well as all the work you have helped me with! Its given me a new lease of life.

    I hadn’t actually looked at the pictures from 12 weeks ago but I was amazed how much I’ve changed. This has given me even more motivation. I will keep taking pictures and recording stats and give you an update in a couple of months. Hopefully you will be impressed.

    When you start working with clients again please let me know and count me in!!!
    Thanks again
    Barry

  31. Andy, I wanted to reiterate how changed I feel after our time together. On the one hand, it was hard to believe when I reached my last update. On the other hand, wow do I look and feel different. Thanks. The best part is, I’m leaving with the knowledge of how to continue this on my own, which really underscores the mark of a great coach. Thanks for all the guidance, and enjoy the well-deserved time away on that island somewhere.

  32. I’d just quickly like to say its been a pleasure working with you Andy. Coming into this I kinda had the pieces in place by cobbling together information from both yours and Martin Berkhan’s sites, but what you managed to do is to clarify and simplify everything which has completely changed my mind set to this whole approach.

    I had probably hit the point a month or so ago where I’d normally be content enough with my progress to outweigh the misery of fretting over the diet, but with a new low stress mind set I’ve managed to push through to be in the best shape of my life, and while there is still some way to go, I have no intention of quitting now.

    Cheers,
    Jared

  33. Andrew, (or should I say Andrew san?)

    I was and am grateful that you accepted me as a client. In terms of fat loss, strength maintenance, and having good energy levels throughout a cut my experience with you was far greater than when I tried doing it on my own. And this included my setbacks on the holidays. I will admit that during my diet break after our twelve weeks was up when I went back to Chicago I got carried away but got back on track when I returned to Phoenix. I didn’t get to the level of shreds that I was hoping for (my fault), but with your help I did get lean enough to where I am comfortable beginning the slow bulk. I will for sure keep you posted and will shamelessly say that I too hope to be an Andy Morgan success story. I along with everyone else wish you the best during your sabbatical and continued success for your vision for rippedbody.com and athletebody.jp

    1. Hi Joe. Andy as always bud. Let’s leave Andrew for my mother and the honorific suffixes for the Japanese.
      You will Joe. There are hiccups in the road for all of us, what matters is not that we fall but how we pick ourselves up and move forward when we do.

  34. I can’t thank you enough for your attentiveness and help, Andy. You can probably tell, I’m someone who has some issues loosening the reigns and letting the big picture tell the whole story and I appreciate your patience and understanding. I really hop to be able to send you a picture down the line and be one of your success stories! I’m glad to hear you’re taking a break from coaching because it is very apparent that your dedication was about as good as it gets even with non-clients. Enjoy your time off!
    All the best,
    Devin

    1. Thanks Devin. That was key to my doing an effective job in your case, showing you how to relax a bit so that you can start enjoying your training a diet more I think. Look forward to seeing you around the Facebook page. You’ve got a great year ahead.

  35. I’ve learned so much.
    The importance of consistency, patience, and analysis are my key takeaways.

    Consistency helped create measurable outcomes. In turn, measuring helped assess and manage progress.
    Patience fed consistency and prevented the temptation to make arbitrary changes and ruining
    progress. Analysis bound all of the above together. I’ve learnt to analyse my movement during training,
    differentiate between hunger and greed in my diet; identify and address negative thoughts; and during my injuries
    it helped me study my movement to locate myofascial idiopathies that needed work.

    Another huge learning was being able to identify how much harm bro-science and the supplement
    industry is doing to the minds of naive punters like myself pursuing physique goals. But most of all, I have
    developed a pathological hatred towards infomercials that sell gadgets promising 2-minute abs!!!
    Grr-aarghh!

    Thanks for this opportunity Andy, much appreciated.

    Wishing you all the best on your upcoming break. You’ve
    certainly earned it. 🙂

    Warm regards,
    Abhijit

  36. After 12 weeks of coaching, I wanted to say thank you! After years of spinning my wheels I finally feel like I’ve gained the traction I need to see the results I want.
    – J.P.

  37. Sorry for the off-topic question, I just arrived in Tokyo a few weeks ago and have been refused entry to the 4 gyms I have found so far because of my extensive tattoos. I noticed in your results page many of your clients are tattooed, and I was wondering if you have any tips for being tattooed and getting into gyms in Tokyo. I’ve heard no gyms allow tattoos but that can’t be right.. is there such a thing as gyms that don’t care if you have tattoos in Tokyo?

    1. Tattoos are banned everywhere as it’s a way of keeping the gangsters out without directly saying, “No Yakuza”. This is in many public places including some beaches and Onsen (hot baths) you are likely to go to.

      The only way you’ll be allowed into a gym is if you can cover them up at all times while on the premises, including the changing rooms – so be careful when showering. This is what people with tattoos do.

      Even if it’s obvious what you are covering up, if you can do it and not show them on the premises then nothing will be said.

      You’ve already screwed it for those four gyms that you have been to so don’t bother going back because they will have noted you. This is Japan, rules are rules. Don’t fight it or you’re just in for a frustrating time here.

      I don’t know of any gyms that allow tattoos to be on display, but if you do find one then just don’t be arsey ever with the membership there, or get to owe any favours, as you know what’s lurking beneath the surface. Usual gangster rules apply – don’t mess with them and they will never bother you. You may find them overly polite in fact. Anyone with a full sleeve is a Yak, their back will be covered too. I can count on the fingers of one hand how many times I have seen that in 10 years I’ve been in Japan though.

      Please let me know in a reply when you have read this and I’ll move these comments to a more appropriate place on the site.

  38. Thanks so much for the detailed instructions and I had the exact same thought – time just flew by! Confident as I am, I feel sad that our training is over and I apologize for any silly questions I may have asked.

    This was the best fitness experience I ever had and I didn’t know I had the discipline to follow through. Thanks for providing me the simplified guidelines, detailed instructions, answers to my questions and giving me the much needed confidence to follow through this.

    I see the numbers in the sheet and cannot believe them myself. I have a long way to go and I will keep recording the progress in the sheet and taking pictures. Doing full chins without the straps feels so good and is addictive. I sort of look for bars to do chin-ups on lol 🙂 I definitely notice the definition in my upper body as well and it gives me this positive feeling that, when I lose the excess fat, I will look ripped.

    I am so excited for the future. This has not only given me confidence about my own fitness but also confidence in all other areas of my life. Thank you again, dude. You are doing some great work out there and I feel lucky to have trained with you.

    Thanks a lot Andy!

    Darvinder

  39. Hey Andy,

    It was great working with you! I’m definitely excited to finish things off and send you some nice “ripped” pics in time. I know with all the tools and help you’ve provided me these last few months, it’ll definitely be sooner than later.

    Throughout this process and I have learned a lot about how my body works on a deficit. Namely, my lack of patience, overestimation of where I was at, and desire to tweak calories when stalls happen definitely have kept me from ever coming this close to abs lean. I’m fully confident that after a two week diet break, I’ll be able to finish things off quite nicely. It feels nice to know that I have regained control over the dieting process!

    To anyone who might be questioning wether or not to hire Andy, just do it. It was by far the best money I’ve spent. Plus, Andy’s help got me through the toughest time of the year for people: the holidays. Not just that, but I also dealt with a weekend vacation with my family, getting sick for a week, and a back injury in addition to Thanksgiving, Christmas, and the New Year. So don’t let your busy schedule serve as an excuse to stop you.

    All the best,
    Nathaniel

    1. Nathaniel, thanks for taking the time to write this – most appreciated. Good working with you and look forward to seeing what you can do this year!

  40. Hi Andy,

    I just wanted to say that I found the experience of working with you extremely rewarding. No more yoyo-ing between diets and training types. No more guilt or questioning each meal. And no more weight and body fat fluctuations. Over the past few months of working with you I’ve seen my bodyfat and weight numbers just keep dropping and it was pretty easy. In saying that, it was great to have you to turn to whenever I had questions or concerns.

    Looking back this is probably the best investment I’ve ever made in terms of personal fitness. I’ve just finished my Xmas/New Year diet break a week or so ago and it feels good to get back on the program. I’ll cut down again for a couple of weeks then look to slow bulk. I’ll share a photo when i get to that point.

    Keep doing what you’re doing.

    Cheers

    Jon

  41. You’re doing a FANTASTIC JOB, and I’m very happy with the services you
    have provided (and no doubt I will carry all the knowledge with me forever).

    It’s a good sign when I’m actually at a loss for things to ask, because I KNOW you’ve answered it in your incredibly well structured information package in the consultation email.

    Your input, check-ins and support has helped me see that getting fit also includes enjoying myself.

    Stefan

  42. Hi Andy
    I’m lost for words in describing my gratitude for all of your help and guidance. I’m more than happy with my progress and look forward to continuing with everything I have learnt from you.

    I wish you a great new year and once again thank you.

    Best Regards,
    Daniel

    1. Thanks Daniel. This put a big smile on my face. Good working with you. Stay consistent, use what I taught you, and you’re going to have an even better 2015. 🙂

  43. Andy, just wanted to say again how much your advice helped me. Having your objective viewpoint and reassurance (getting impatient/unsure with my goals caused me to spin my wheels) kept me on track and allowed me to learn how to correctly execute on my diet and training. I look forward to posting updates as I continue to reach my goals, and will continue to keep an eye on your site for the great articles and advice.

    Thanks again,
    Casey

    1. Thanks for taking the time to write this Casey. Has been good working with you. Look forward to seeing you around the Facebook page.
      Wishing you a healthy and happy 2015 filled with gains!

  44. Hey Andy,
    Just wanted to thank you on the results you helped me achieve. Even though I have a long way to go, you definitely helped me get on the right path and I will continue to implement what I have learned from you to reach my future goals

  45. Hi Andy,

    Thank you so much for everything, I’m so pleased with the changes! It’s been such a massive help having somebody to guide and advise- if nothing else, it’s reassuring to hear someone say “it’s OK to eat X amount of carbs/fat/protein etc.”

    Otherwise it’s very easy to not know whether what you’re doing will damage your progress or aid it.

    I’ve been very surprised that the changes happened so quickly, I didn’t think my body would change this much in a few weeks!

    I’ll definitely continue down this avenue, will probably go back on a cut for a few months until I’m as lean as I’d like to be. But in the meantime it’s great to be able to relax a bit, especially around Christmas.

    Will let you know how I’m getting on in a few months time 🙂

    I haven’t got any questions about anything, thank you so much for your clear guidance over the past few months!

    All the best,
    I wish you very well,

    Linden.

    1. Hey Linden, thank you for writing this here. I look forward to that e-mail. Wishing you and your family a Merry Christmas and hope your 2014 is filled with happiness, good health, and most importantly – gains. 🙂

  46. Hi Andy,

    This is a little late in coming! my training with Andy finished at the end of November. I went from doing 5-6 days a week P90x style workouts for over a year with no results after about 6 months, ‘eating clean’ and being very elitist about it all, it took over my life and was building a very unhealthy relationship with food and excercise. Thank god I found Andy and the other trainers and nutrition experts he recommends. My life is so much easier and this way of eating and training has enhanced my life, not defined it! for anyone wanting to get a top physique, with minimum effort, backed by real science, not promoting stupid supplements and best of all, freeing yourself from an unhealthy relationship with food. I would recommend Andy to anyone! Challenge your belief system and put trust in science and honest people, it makes sense, you will love it! Cheers Andy!

  47. To Andy, the man who helped me change my view on diet and training.

    I’m really happy with our collaboration and I’m gonna recommend you to anyone who asks me questions about how I got “ripped” 🙂
    Of course I’ll send them to your webpage first and help them get started with IF to see if they are up for the challenge.
    Thank you for your help and guidance.
    I have been aiming for these results for a couple of years and finally I’m on the right path to success!

    You’ll hear from me when my abs are visible and then I’ll show everyone, with pictures, how you helped me get there 🙂

    Merry christmas and happy new year!

    Kenny.

    1. Kenny, great working with you. Thanks for writing this here, appreciated. Merry Christmas to you and your family and wishing you a 2015 full of gains. 🙂

  48. Well Andy, your explanations are, as always, very detailed, and I think with the experience of these three months I am ready to go.

    I’d like to thank you again for your advise and professionalism. I really like your polite-direct style.

    When I first started working with you, my girlfriend was really scared. She thought I was joining the Islamic State of nutrition or something worst, but we could figure out a way to make our meals work together, and now she is jealous of my progress. Your clear guidelines and directions made the process a lot easier.

    I like to think that we could have been good friends if we had met in person.

    Thanks Andy

    1. Exceptionally detailed” 🙂 Ha, yes. You can see why this doesn’t work when people try to communicate with me via their smartphones. 🙂
      Great comment, made me laugh when I read your mail. Thanks for posting this here. Great working with you Iago!

  49. Andy,

    Thank you dearly for guiding me through the first steps on my journey. I commend you for patience, guidance and knowledge. You are a wonderful asset to the fitness community and I continue to hope the best for you in your career as you help others.

    I’ve already told many people about your site and am quick to give you all the credit and will, of course, continue to do so.

    A Merry Christmas and Happy New Year to you and your family as well. I’ll be sure to send you an update in a few months to let you know how I’m doing.

    Again, all the best to you and it was a pleasure.

    Warmly,

    Josh

  50. Andy, I am very happy with the results. It was just as you said it would go in the 1-1.25 lb loss per week. I have eaten what Ive wanted for a week for Thanksgiving and I’m ready to get back to eating right already!! I will continue the journey. My goal is abs by age 55, which is May 12. I may contact you 12 weeks before that date if I feel I need you to get there and you have time. Thank you again for everything and continued success to you Sir.

    Tony

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