• Scott - New Zealand
    "I found the change to IF liberating, enlightening and a whole lot easier than I had anticipated. I had become a slave to the kitchen and my tupperware. Before IF my whole life revolved around what time I had to be back, what time we could leave, what I needed to take. It was exhausting. I moved to 2 meals a day and I’ve never looked back, it just ...
  • 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...
  • Greg - Australia
    "I really want to pass on my appreciation to you for guiding me and having the confidence in me during my 12 week transformation. I expected to see some changes but I couldn’t imagine the degree of difference that we have achieved with my body. Considering that a vast amount of my training was hampered through a slight injury which prevented upper ...
  • Adrian - Canada
    "Hi Andy,  So I finally got to the end and I’m sending you pics as promised. I’m currently ~138lb and my waist is ~29.5in. I didn’t think it would take ~6 months (which included a 3 week break in between) and a drop of ~20lb body weight to get there but I guess it is what it is. While my weights in the gym didn’t go up (actually I had to drop them ...
  • Alan - Canada
    "Andy, I’m am very pleased with the results and have already told a number of people about you when they ask me how I did it, I will definitely do my best to find you new clients! I look great and feel great and am happy I became involved with you three months ago. This way of life has been great for me and I plan to live this way from now on.  Tha...
  • Chandler - USA
    Here is a good example of what you can achieve in a relatively short time frame if you are patient after cutting. The two pictures show the difference between Chandler at the end of his cut, and now four months later, 9lbs heavier. Some of that will be water weight, some muscle but the overall result is good, if you look closely. The key to this wa...
  • Rog - USA
    "I wanted to take myself out of the equation as much as possible. As a coach myself, I have all the knowledge necessary to get this done, but it’s in my nature to second guess myself, even when it comes to things I’m extremely confident about. Taking everything off of my plate and putting all the details onto a coach I trusted freed up all of my me...
  • Blair - UK
    "Andrew, I have to admit, I like being able to see my abs clearly on a daily basis without feeling like I’m working on it. I want to thank you again for your guidance during this process. I’m very pleased with how lean I was able to get without losing much (if any) strength. It was a great learning experience for me. Thanks again for everything! – ...
  • Yousef - Qatar
    I worked with Yousef for just over three months, and then advised him on how to progress moving forward. He sent me the following pictures a few months later beaming with pride over his new physique and happy to share them. The one set above is 6 months after he started his cut, and the next a month into his slow bulk. I should have asked for the c...
  • Brad - USA
    "It’s more than clear to me that things have paid off. I’m about 10 pounds up from starting again, and I’ve loved it all. I let go (within reason) the past couple of weekends as I’m trying to enjoy more of life now, and probably put on a tiny bit more fat than before. Either way, while I’m more than pleased with my progress, I’m more excited about ...
  • Ulrich - USA
    "I have loved this program and easy lifestyle of eating and training that you have bestowed upon me. I appreciate what you have taught me and I think the results speak for themselves. Let me know what you think! Improvements up and down the board, I feel better than ever, and honestly I think I can do even better! There were times when I felt like ...
  • Abdul - UK
    "You were right, the transformation is drastic. I never believed I could shed basically 18 pounds of fat in 12 weeks! Overall I am so happy to have just trusted your judgement throughout this process – I feel I have control given 15+ years of frustration with endless cardio and BS advice. Right now I am the talk of the office, gym etc – anywhere I ...
  • Ted - USA
    "Now, about me. Attached are my 12 week stats/pics and as you can see this little experiment was an exercise in failure. PSYCHE! Who put all those crustaceans on my abdominal wall?! Man! Thank you very much for delivering exactly what you promised. " Age: 44, Height: 5’9′′, Weight: 165lbs -> 154lbs, Stomach: 32.9′′ -> 29.9′′ ...
  • C.H. - USA
    "I am very pleased with the results. More than anything I am satisfied that I now have the knowledge to keep weight off and as weird as it sounds I’m now no longer scared to get off track a little because I know how to take it right off without training like a professional athlete. Also, I was surprised as you were with my lifting gains. I have nev...
  • Phil - UK
    "I would want to say thanks for everything Andy. I can’t see me ever going back to my old eating and training habits. You’ve saved me time, money, hassle and wasted effort. I’d be keen to emphasise that working with you has been extremely rewarding, productive, efficient and beneficial – and quite life changing in terms of freeing me up time wise; ...
  • Mike - Sweden
    "The best part of the diet is how easy it is to adhere to. I never feel like I’m missing out or limiting myself, I can enjoy my favourite foods and eat grown up (read: monstrous) portions. I’m also sharper and more energetic than ever with my new macro-nutrient make up. Weighing food and managing macros might seem daunting at first, but really it’s...
  • Jeremy - Japan
    It gives me great pleasure to show these photos. My first real-life friend on this wall but definitely not the first I’ve helped. Simply, people don’t respect what they don’t pay for. Jeremy didn’t pay and so for the first 4 months there were no big changes, as is usual for friends. However then he got the offer of a modeling contract for a new bus...
  • Sind - Germany
    "After 18 months of university I weighed 105 kg. I started with the Anabolic diet and lost weight but stalled at the 97-98 kg. My friend Al introduced me to LG. Although this was a new stuff to me and completly different to what I have learnt about nutrition and diet, I started and lost 4 kg. Al recommend me to hire Andy, and thats what I did. The ...
  • Yan - UK
    "Hi Andy, Here are my 12 week stats and images, These are the best I could do with the available lighting. The 12 week journey has been fantastic! This has been so easy and enjoyable. I now feel i have complete control of my eating and exercise and I will eat and train like this for the rest of my life! I have never felt better my energy levels are...
  • Franck - Austria
    Interestingly Franck hired me and didn’t send me any updates, deciding to just go along with the bulk of initial guidance and information I sent across initially. I was pleasantly surprised to find this in my inbox six months later. "I went from 83kg/183lbs to 62kg/136lbs. Yes, yes, I know, I’m now part of the wretched DYEL-skinny-boy-with-abs-grou...
  • Max - USA
    "I can’t thank you enough for your guidance and the extension. Looking back I shouldn’t have been such a lazy ass in the beginning (w/ cooking) because by now I’d probably be at my goal. But like you’ve said this process is a marathon not a sprint. I think another 5-10 pounds off perhaps? I’ll be sure to send updated pix in a few weeks. - Max" Age:...
  • Shane - USA
    "I’m thrilled with results, though likely could have been even better & quicker if I’d earlier just embraced your specific instructions, instead of questioning everything I did not immediately grasp and understand. Fact is, it’s unlikely I’d ever of stumbled across to getting my macros as tweaked as they are now on my own without your, experien...
  • Elio - UK
    "Well…I just love having a 6 pack Andy & it really is all down to you by putting me on the right road! During the 12wks I didn’t once do any situps or cardio, I tell and show everyone about this and they don’t believe me. All I did was simply stick to the macros you gave me & hit the squats & deadlifts hard! perfect recipe for getting l...
  • Pep - Spain
    "So far, it’s been a great experience. I’ve learned a lot and I feel deep gratitude for your guidance. I am too bad with english too put down in words how has been the whole process, i guess the images show much more than words do. I hope you are proud of my work so far, but it would be great for me if we could keep working together." - Which we di...
  • 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 ...
  • Phil - UK
    "As a former client, I wanted to update you on my progress. It was pretty much a year ago I first discovered your website and started on a programme with you. 12 months later, I feel I’ve reached my current target, and I thought it would be good to give you an update if that’s cool. I’ve attached a before/after shot. I’m more than happy for you to ...
  • Brad - Canada
    Hey Andy, Way back when I stumbled upon your site I never imagined that I could achieve the results that I’ve accomplished. And never did I imagine that I would have visible abdominal muscles. I thought I was genetically predispositioned to always have that layer of fat that would never go away regardless of workout and diet. I am looking forward t...
  • Sol - USA
    "I’ve lost even more fat and my abs are starting to become more permanently noticeable. Thank you for all your support along the way! – Best, Sol." Age: 38, Height: 5’11”, Weight: 183lbs -> 161lbs, Stomach: 36.4” -> 32.7”
  • Jeremy - USA
    "Hi Andy! I don’t know if you remember me or not – you coached me through a cut from November to the end of January. At the end of January, I took a two week break, and went back on the cut. I was planning on starting a slow bulk at the beginning of April, but I still had some stubborn fat that I was trying to shed. So, I’ve been on the cut since. ...
  • Anthony - USA
    "Hi Andy, I cant believe the 12 weeks is over already, it went surprising fast! These last 12 weeks have completely changed my outlook on training and nutrition, this has been a life changing experience for me and I will never go back to my old habits. This has been the most effective way, in my opinion, to lose fat and gain strength at the same ti...
  • Ben - USA
    "Just wanted to say it has been a pleasure. For the first time I feel like I’m making sustainable progress. I feel better health wise, I’m happier, I enjoy the gym more, etc. This program is no joke. I’ve been recommending you all over the place. I think my brother in law, (Ryan ) reached out to you. I also have some friends that want to ...
  • Jesper - Sweden
    Overall: 2.5kg gained, ~4.5cm on the chest/back, ~1cm on the arms, ~2cm on the legs. And yet, 1.5-4cm off the stomach at the same time. Now bearing in mind that the strength gains (particularly the squats and deadlifts) will mean that you’ve grown a thicker abdominal wall, obliques and lower back, there is even more than this gone off the stomach. ...
  • Rob - USA
    What I am most thankful for is the knowledge that you have shared with me that I can use in the future. There is no better feeling than knowing that I will get results if I follow the plan as you laid out. Before reaching out to you I had started to think that I only had two choices: to be fat and strong, or to be lean but weak while doing cardio e...
  • Tom - UK
    Thanks for the complement – I certainly feel like a new man! Stronger and leaner and with room for improvement. I’m really happy with the result (as is my Mrs!), so a massive thanks to you for all your help and guidance. A first class service you’re providing here mate – I’ll have no qualms recommending you to friends and my mates in the gym! Nice ...
  • Jeff - Singapore
    "I can’t believe that its already here! Attached is my final check in and a couple of progress pics. Taking into account the 2 week “break” midway because of work entertainment, I am super happy with the results! I promised myself on my birthday in Sept that I would give myself a Christmas pressie by finally being able to see some of definition on ...
  • Gary - Scotland
    "That’s the last phase of the 12 weeks complete. Piece of cake although the dream of my abs showing has not been reached yet, getting close though! The diet overall was easy to meet and with Andy cutting my carb allowance didn’t really phase me, I did prefer when they were higher though, fat bastard! You can see my results from my self taken pics a...
  • Michael - USA
    "The past three months have been a great journey. I learned a lot about myself as well as how to structure a diet and take a much more relaxed approach than I have in the past. I have no doubt that I can continue this into the future and that the protocol will allow me to successfully cut, recomp or bulk. I can’t wait until I’ve reached my cutting ...
  • Rod - UK
    Rod is in his late 40′s. "I’d been IFing / lifting / reading for over a year before hiring you so I was comfortable with the overall LeanGains approach. Even so, I’ve got a lot from working with you as its been very useful to develop the discipline of following macros and regularly recording progress. Even after a lot of self study I hadn’t properl...
  • Ted - USA
    "I’m really pleased with my progress. I definitely did not think I was able to do it when I started. You can absolutely use my results for the result page – I like to check on the results page for inspiration to keep me going, and if it helps even just one person, I’d be pretty happy about it. Thanks for everything! I am still so amazed at how, wel...
  • Jose - Netherlands
    I did ask Jose for a comment, but I think his expression in this picture sums it all up. – That and the wedding photo he sent. Job done.  Age: 35, Height: 5’8”, Weight: 171.9lbs -> 155.2lbs, Stomach: 35.6” -> 32.5” Squat: 132lbs × 5reps -> 176lbs × 5reps Benchpress: 121lbs × 5reps -> 143lbs × 5reps Deadlift: 132lbs x 5reps -> 154bs x...
  • Tim - Australia
    "I would like to thank you for the last 12 weeks, especially for getting to me to track my body measurements to gauge progress. Some weeks I would weigh more or less the same, but the measurements were down and strength was going up – before tracking measurements I would have felt I wasn’t making any progress. I’m now confident I can reach my goals...
  • Matt - UK
    "I can only say how easy and beneficial it has been working with you. My past experience with diets and training had gotten stale and become a chore! When I found this information on Martin’s and your site it seemed almost too easy which I will admit put me off! But I am so glad I tried it and the success I have had in a short time with you has bee...
  • Mo - UAE, Dubai
    "I feel really great about the changes. I have never been as fit, energetic or strong in my life. I tell you what though, as a single dad with 2 kids who works full time, it was hard work. But I’m glad I stuck with it. For me, the most challenging part of it all was squeezing in the workout straight after putting the kids to bed, followed by meal p...
  • Dougie - UK
    "Here is my final results check in on our 12 week routine. I have put on a little weight but the measurements have still dropped so not sure if it’s my readings or just maybe a little water weight. Looking back from my first picture to my final picture there is much improvement so I am happy about that and long may it continue. I have a goal of get...
  • Tim - USA
    "These 12 weeks have taught me a TON about a lot of things, from avoiding micro-managing to goal/expectation setting, and I couldn’t have done it without your guidance. I appreciate that your methods have been able to keep things EXTREMELY flexible with me (I definitely feel like I haven’t been squeaky clean/on point and probably could have progres...
  • Emilio - USA
    Emilio had lost quite a lot of weight before starting. He did it a little too quickly, hence the loose skin. For anyone in his position don’t worry, it will come tight over time. "Andy, I truly appreciate all the guidance you have given me. This has been the best investment of my money, and you really lived up to your name. Thank you! - Emilio" Age...
  • Kent - USA
    "Anyway....I am very happy with my results. I just turned 46 last month and this is by far the best program I have ever been on. Other programs I have lost weight but I don’t think really body fat like this. I have been down to the mid 140′s before but didn’t look nearly as good as this. I just feel healthier. I went on a trip in the middle of Marc...
  • Ryan - USA
    Age: 60, Height: 5’8”, Weight: 182lbs -> 159.6lbs, Stomach: 38” -> 33.5” ~22.5lbs down, ~11.5cm off the stomach. Consistent progressions in strength these last 8-10 weeks. Excellent work Ryan. "Greetings Andy. Wow 12 weeks went by quickly. My 12 week photo taken in the context of where I started is very cool. Your program flat out works. I k...
  • Curtis - Australia
    "I was skeptical when starting off on the program particularly with dropping the cardio, but over the 12 weeks haven’t spent one second on the stepper or treadmill and have gotten in my best shape and saved myself 5-7 hours week in free time (unfortunately this has been spent at work). Definitely a lot leaner then when I started with abs and vascul...
  • Andrew P., USA
    "Andy, It’s been great working with you for the last few months. I wanted to send you a quick note of appreciation and let you know how you’ve helped me. I considered myself a fairly rational, methodical person. I had read all the Leangains and Bodyrecomposition.com articles – that’s sort of how I found your site. I put all of that information to u...
  • Kenneth - Sweden
    "I have tried different diets/training protocols in the past, they gave me some progress, but it always swung back, I was never able to get down to the levels of leaness I was aiming for. I found IF and Leangains, I made one attempt on my own but could not dial it in. So I found Andy’s site and, well, I never hesitade to be his client after our ini...
  • Tommy - USA
    "Pretty excited over the change in my body got a couple nice compliments this week. People at the gym have noticed a difference. After my 2 weeks break is up I would like to continue with you. I would love to go to a bulk but first wanna a get those abs to pop!! Thanks for all your help & patience .I know I was a pain in the ass in the beginnin...
  • Ryan - USA
    "I totally agree with you, difference is night & day. My gf said thinks I’m getting too skinny lol...said she likes me little beefier...”Can’t you be ripped & be beefy at same time?” thats a direct quote from her this past week. I may have lost a little bit of mass from start but not much....I totally skewed the results/tracking info as I f...
  • James - Canada
    "I don’t really know what I would say to people – Anybody can get lean and fit, it just takes a little bit of time, fat doesnt come off your body all in one day. The measurements and progress pictures when you look back after 4 months are really something, and will allow you to keep on going. Eat less and gain more is now a saying that I truly unde...
  • Paul - UK
    "12 weeks ago I had no idea what I was doing, no idea where to start, but having stumbled across your site, I saw the results other people were getting with you and knew if nothing else, you could get me on the right track. 12 weeks on and it’s not an understatement to say my life has been irrevocably changed for the better. You were straight to th...
  • Justin B., USA
    I’ve always been obsessed with eating healthy and going to the gym. So moving to the 16/8 style of eating and lifting heavy 3X/wk was really seamless. At first, against Andy’s wishes and rules, I counted everything–protein, fat and carbs. But it wasn’t long before I gave myself over to the simplified rules and life got a helluva a lot easier. The f...
  • Rod - Canada
    Update Dec. 12th: Rod’s current condition pictures on right. "I put on a decent amount of muscle over the winter, but it didn’t show because I put on too much fat on top of it. It’s good to see the difference in the mirror, and I’m getting a lot of comments about my body now. If could say anything about it I would mention the conditions I was able ...
  • Colin - USA
    "I am very pleased with the results. Leangains is tremendous. After 12 weeks on the program I have made more progress than the past year and a half of efforts to loose fat through cardio. What was most impressive to me was the way I felt during the Tough Mudder. Although I did absolutely NO CARDIO in preparation for the event, I powered through and...
  • Suhail - UK
    Hi Andy, Hope you are well. Just checking in for the 12th week and the final check in. It has gone pretty fast! Can I just take this opportunity to thank you for you hard work again. I am in the best shape I have ever been and know that despite room for improvement I have the confidence to reach my goals. It has been almost effortless to strip bod...
  • Lou - USA
    "Andy, I am extremely satisfied with my results. I would like to be posted on the results page but I have no idea what I would say except if I wouldn’t have snacked as much throughout the program I know I would have lost more weight. Im going to stick to the cut for another month and add some cardio to help get rid of the rest of the fat. Thank you...
  • Greg - Canada
    "Overall Andy, I am more then pleased with my results since starting the consultation with you. From when I started LG in Jan 2012 up until working with you in April, I have had great results but began to stall and you dialled me in and the past 15 weeks I couldn’t of asked for better results and most of all, what I learned and am able to take away...
  • Chris - Scotland
    "I chose to work with Andy because I decided that I wanted a coach. At 44 I had started training at 15 and had kept studying the subjects of exercise and diet ever since. With my frame and genetics I was never going to be Mr Olympia and my focus had been on keeping fit for my hobby of hillwalking in the Scottish mountains. I’d also picked up a few ...
  • Ross - New Zealand
    "With Andy’s help, I have gotten to a point I thought impossible – fitting into a pair of size 32 jeans. They even fit around the thigh, which has always been a problem for me. When I contacted Andy, I had hit a sticking point at 95kg which I just couldn’t seem to push past. Since contacting Andy, I have dropped to a low of 87.5kg, and am now looki...
  • Aaron - UK
    "So thats it, thats me done with my 12 week cut and overall I am very pleased with my results! I got down to the 10% that I was after, and to be honest I think I could have got leaner if I had included fasted morning walks on my rest days, didnt have the 7 day break last month and didnt spend my last weekend on my mates stag. But I think to get int...
  • Kent - USA
    "All in all I’m thrilled with the results. I definitely have a bit more body fat to go before I would consider myself shredded, but I have never felt more confident taking my shirt off at the beach, and all my relatives (many of whom are overweight) were blown away. I kept hearing “God, I remember when I could eat like that!” or “I wish I was built...
  • Tim - Australia
    "Fat loss from obese to healthy was easy, but I didn’t seem to be able to cross the hurdle into lean. I cycled a few diets over time, each one seeming to give only a kilo at best on the scale, certainly nothing showing visible results in the mirror. I ended up back at LG style eating, due to it fitting my lifestyle better, but sat at the same level...
  • Jason - USA
    "It’s been a great journey with you these past 12 weeks. My strength improved and I look the best I’ve ever looked in my whole life. Thank you!! (March 20th)" Height: 5’11′′, Weight: 170lbs -> 158.5lbs, Stomach: 36.3′′ -> 28.9′′ Jason is one of those rare few that kept his new year’s promise to himself. He saw the results after 12 weeks, got ...
  • Carlo - USA
    "I will begin this email with a very BIG Thank you! The past 12 weeks has been a tremendous experience for me. I really couldn’t imagine that more than 12 weeks ago, I was just looking for something, a diet, a program, anything that will help me shed the fat without the cardio. What you have shared with me instead is a lifestyle that I can live wit...
  • Al - Germany
    "Imagine getting up one hour before work just to eat breakfast and prepare and pack the food you need for the rest of your day. Checking your watch every other hour to not miss the next meal. basically scheduling your life around 7 Meals a day. I was constantly thinking about food! Now I am super sharp in the mornings because I skip breakfast and d...
  • Jack - UK
    "Working with Andy is probably the best decision i've ever made in terms of fitness/weight training. He simplifies everything and cuts out all the bullshit that you don't need to know! (Hello Men's Health/Fitness)  All you need to concern yourself with is how to lift more weight than the week before!  I would pay money just for his initial consulta...
  • Phil - USA
    “It’s amazing what three weeks can achieve,” Phil said to me when he send me this picture, and the same kind of thing in numerous mails since. Phil is currently doing a slow-bulk and mainly works out at home. I’ve told him he needs to include some Deadlifts and weighted exercises if he’s to get ‘thicker’ from now. Phil was is very good shape before...
  • Wes - USA
    Wes told me that he may disappear out of contact if he was sent away for his work. Sure enough, just before our last update this happened and I didn’t hear from him for a year. Our last contact ended in a disagreement, which wasn’t pleasant, but as a coach I have to stand firm sometimes and make the tough calls. Here’s an excerpt from a mail that I...
  • Ziga - Slovenia
    "Honestly, I was tired and unhappy from living a dogmatic BB’s life, training ~6 times per week and eating 6-8 meals a day. I must admit, this kind of life style gave my good results and took me to ~5% BF. But in the end having a 6-pack this way was just not worth it. I knew it had to be an easier way to maintain a low BF percentage, without always...
  • Jayson - USA
    Originally I contacted Jayson when I heard his story of losing 60lbs and wanted to share it with people to inspire them. I posted it on the blog in November. At that time Jayson seemed a little depressed because he had been stuck on the same weight since February (10 months). As he had been kind enough to do the interview I offered to make him a cl...
  • Steve - USA
    "Andy, Sorry it’s taken so long for me to respond to your last email. My work is cyclical and I’ve been ridiculously busy this last couple of weeks. Thanks for the information and thanks again for everything. Your service is fantastic and I’ll strongly recommend it to anyone. You are welcome to use my photos on your results page. Hopefully you won’...
  • John - USA
    "I would have to say that your rules about the diet and the macros made this an extremely easy diet to follow. Before contacting you, I was one of those people who stuffed my face in the winter to get as big as possible and once spring started to roll around all I ate was chicken and broccoli and I was literally starving, not because I wasn’t eatin...
  • Tim - New Zealand
    "Hopefully this will inspire anyone over 45 with a family, full-time job and who travels a lot. This whole approach can fit into family life and work routine and you don’t have to be a social leper and eat not with the family or cook separate meals. Value of an online coach: While I had managed to drop some kg’s with traditional dieting/cardio I wa...
  • Tyler - USA
    What is very pleasing about all of this is the lack of weight loss overall. I mean, it’s almost been a straight recomp all the way through. Fat has been melted off and muscle put on at an almost equal rate. Your lifts have improved significantly and that’s clearly driven the muscle growth. ~4cm has been taken off the stomach overall, however this ...
  • Daniel - Germany
    Another good example of body-recomposition by Daniel here. Weight: 88.0kg -> 83.2kg Waist: 91cm -> 82cm The change in weight not reflective of the true fat loss figure given the increases in strength and considerable drop in belly fat. Deadlift, Bench, Chins and *Pistol-squats (*due to lower back injury) all increased. Update: Daniel came ba...
  • Max - USA
    My first reaction there Max is that you look bigger as well as leaner, which I thought couldn’t be right because of all the travel but… but looking at the stats and we have – 2- 2.5 inches off the stomach, 1 inch on the arms (!) and legs. Great work mate. "I think my body responded to the diet and the reduced workload very well. Even though I was t...
  • Theis - Denmark
    "So far I am really pleased about my results in just 12 weeks. You might have other clients who have progressed even more, but in my world this is my wildest progress ever realized and for the first time (you might not be able to see it on the pictures) there is a hint of abs being there. So now I am really motivated, a lot more than in the beginni...
  • Rich - UK
    "Funnily enough I’m the same weight now that I was when I started training 6 months ago, but I look radically different, so composition must have changed greatly. I feel that you’ve really helped educate me on how/when to eat, and particularly in terms of understanding how and why to manipulate the different macros. I wouldn’t say I was even that s...
  • Sand - USA
    Sand came to me with the goal of “ripping up”. Given the time frame and his physique (weak, as he hadn’t trained properly before) I think we did a good job. The photos represent the 12 week period from 22nd Feb this year. Results: 8lbs down. Arms size maintained, leg size a couple of cm bigger. -A clear indication of growth, as they would have been...
  • Nick - UK
    "I think progress has exceeded my expectations now that i look at the photos. I look phenomenal ha ha! Can I say it’s been a pleasure working with you? The diet has been so straightforward that it’s been really easy to follow. Looking forward to buying you a beer or two in Osaka one of these days, – Nick." Age: 44, Height: 6’1”, Weight: 181lbs ->...
  • Eddy - USA
    "I never imagined that I could get in great shape simply training 3 days a week and eating huge meals in a matter of weeks. Your planning and macro managing helped me really learn a lot about eating and training! Best thing I ever did for myself was contacting you. I honestly would of wasted valuable time trying to figure it all out. You have made ...
  • Joar - Sweden
    “Feels kinda weird looking back on the first photo now. Damn I looked like a chubby little bear,” he joked in the mail with the after picture. Now, he’s at the point where the idea of having abs is no longer a dream but actually a very real, and near-future possibility. He averaged around 1kg of fat loss a week, which for a man of his size (and age...
  • Karel - Czech Republic
    Karel lost 22lbs and 4′′(10kg, 10cm) off his stomach, yet interestingly there was little change in his chest, legs or arm measurements, which indicates muscle growth. Obviously just part way through his journey, but I think it’s a good example of a more “normal” guy’s progress. "I am pretty happy (I dont smile on the photo because I wasnt smile on ...
  • Joe - UK
    "Pleased with the results and want to thank you for setting up your site and providing me with personal guidance. I feel as though I know my body more than I ever have. Now my abs are very nearly out when relaxed, doesn’t take a lot for them to show when tensed. At 131.4lbs I feel scrawny and am really looking forward to slowly bulking up. Having t...
  • Marek - Poland
    "Those 4 months helped me realise it’s not about how quickly I get there but how I will feel during the journey and if I can keep going even if no one is watching – just because I want to. I appreciate your guidance and would recommend you as great motivator for change. I was concerned about my will power when we started but it surprised me how lit...
  • Shamil - USA
    "I just want to say BIG THANK YOU man, you are super professional and friendly, I constantly link my friends to your blog. Spending money and signing up with you was one of the best decisions I have made in my life, no joke. I think if I tried IF by myself, I would given up two weeks in, but thanks to your reassurance I was able to keep at it. Yeah...
  • Jeff - USA
    Total Diet Time: 16 weeks. (Picture on left taken 4 weeks before start of diet.) Weight: 204lbs -> 189lbs Strength changes: Overall rep strength declined, but set two PR’s during final weeks of diet: 405lb Squat, 505lb Deadlift. Measurement changes: Shoulders before: 50.5, After: 49.75 Chest Before: 41 After: 40 Waist before: 33.5 After: 30.75 A...
  • Carl - BJJ Fighter
    "The results have shown obvious in all areas, lower fat %, greater strength, good results in BJJ. I won a silver and bronze in my weight class and open weight at the Abu Dhabi World Pro Trials in New York just a few weeks ago.Though since I “started” IF (i.e.: read Martin’s blog and attempted to figure it out for myself), those two were my 14th an...
  • Peter - Ireland
    "When I first contacted Andy in January, I had tried many other fat loss programs and had spent a LOT of money only to end up in a shape that I wasn’t happy with. Some of the previous programs I had tried did help me to lose weight and lower bodyfat, but I would lose a lot of strength also. I found the program very easy to incorporate into my train...
  • Marc - Japan
    Client Marc, continuing on to take it to shreds. Always great to get people check back in and show you how they're getting on. Nice work buddy! "The most helpful thing hiring you as a coach, besides obviously your good advice was knowing someone would be strictly assessing what I was doing. It worked well and kept me motivated. Yet, even now that o...
  • Tom - Netherlands
    “I feel excellent with the changes. Couple of years ago i had an 8-pack. So I will go on till my lower abs are clearly visible and then slow bulk  IF is a new start and way in my life I will definitely be doing and stay doing.  Thanks again for the past 3 months, for your patience and all answers. Also all your knowledge you gave me! Tom” Age: 28...
  • Katsu - Japan
    "Preparation for my context in August 2013 wasn’t going to plan. It was June and I was in a panic. Around this time I found Andy’s site (AthleteBody.jp) and, like a drowning man clutching at straws, I decided to apply for some coaching advice. I sent over some photos, the requested details, and said that I’d like to become a client if we could make...
  • Matt - USA
    Matt is a cyclist. He trains nearly every day and clocks up hundreds of kilometers in a week. He came to me frustrated because despite all this cardio he never managed to lose the last layer of fat covering his abs. Once we got his nutrition timing and macros sorted, he saw results pretty quickly. The lesson here for the average man: Get your diet ...
  • José L. from Switzerland's Cut
    Notice how the weight loss was not linear. There was an initial water drop. Fat loss was purposefully slower the leaner he became to ensure muscle maintenance. "After some own attempts to get lean, where I didn't achieved what I was expecting, I thought now or never: To choose Andy as my online coach, was the best decision since I'm doing workou...
  • Mr. T.
      Mr. T. is one of our Japanese clients. (His nickname obviously.) Competes in the bench press.
  • Christian L.
    "Hi, Andy! I've been meaning to email you for a while. I want to thank you deeply for all that you do and the content you provide. I had gotten a little fat after college a few years ago and wanted to do something about it. I had found Marks Daily Apple and started eating primal (ketosis) and lifting again. Definitely saw some solid fat loss and...
  • Darvinder K.
    Interview As a man that’s lost 100lbs over the course of his entire journey (33lbs shown in the pictures), what advice do you have to people with a long journey ahead of them like you had when you started? Get super clear on why you want to achieve this goal and fully trust the system. This takes a lot of patience and your method of measuring...
  • Doug A.
    152.2 lbs > 142.1 lbs I've got a lot of respect for Doug. He's a busy family man and successful businessman and there was plenty of travel for work during this time. In short, he had plenty of opportunities to make excuses for himself, but he didn't. His commitment is unparalleled and I find his continued success in balancing these things ins...
  • Hide
    Interview What was your reason for hiring us? I'd tried dieting a few times before but couldn't get lean enough. The internet is full of nonsense and shortcuts, which is obvious now that I look back on it, but I kept using whatever method was trending and this simply ended in me failing each time. That's why I reached out for coaching. I want...
  • Kosuke
    Kosuke came to us as a frustrated novice trainee. While it is true that he didn't really know what he was doing with his training, the issue in his case was a lack of consistency. People want immediate results, but results are rarely immediately apparent. When people don't see results, they struggle to justify taking time away from work and fami...

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