Summer Client Results Selection

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

I’m trying to figure out a compromise where I can still share photos & testimonials, but save you the hassle of the results page load times (and me the headache of editing that huge lot of html). I think we’re nearly there, but in the meantime, here are three recent client results that I thought might be of interest. Hope you find them motivational, and thanks to Adrian, Tom and Marc for agreeing to share.

Adrian M., Canada – Slow Bulk

Age: 46, Height: 5’11”, Weight: 141.4->150lbs, Stomach: 74.1->76.7cm (29.2->30.2″)
Sender: Andy Morgan
Recipient: Adrian M.
Re: 12 Week Check-in (Final)

Clearly looking at data week to week isn’t the way here, the general trend is the way to judge things. Steady gains all over, right through the last 12 weeks. If we’d gone any quicker then you’d likely have put on more fat rather than muscle. I’d consider you a solid intermediate, and looking at the “muscle growth potential” guidelines [from this post] and your weight gain in total, I’d say we got this just about right.

Training Status  |  Gains/month  |  Energy Surplus/day

Beginner  |  2-3lbs  |  ~200-300kCal

Intermediate  |  1-2lbs  |  ~100-200kCal

Advanced  |  0.5lbs  |  slight surplus

Yes, nothing exceptional, but exceptional generally only happens with ‘assistance’ (or when a previously big, muscled guy comes back into training after a lay off. I’m happy with this result Adrian, think we did good.
Lastly, if you could tell me:

  1. Where/how you found me in the first place and what made you decide to approach me to be a coach.
  2. Anything you think I do particularly well
  3. Anything you think I could improve on in the service.

I want to get better, so speak freely.


Sender: Adrian M.
Recipient: Andy Morgan
Re: 12 Week Check-in (Final)

Hey Andy, I agree that i do look bigger/fuller and am very happy about that. After the cut I looked great but skinny. But I’m past that point now and hope to get even further. Not sure how much further I’ll get considering I’m approaching 50.

I did learn to keep calorie increases in line with training. Hopefully I’ll be able to make the right changes as time progresses. I do see myself as an intermediate trainee and I’m glad you that you are of the same opinion.

To answer your questions…

  1. I came across your site which was mentioned on another site. I had been trying IF for a while and had been reading Martin’s site. In my quest for more info I was looking up a couple of forums and someone had mentioned your site. I can’t remember which site but the site that I frequented in the past was
  2. I think your attention to detail is very good. Filling out the progress spreadsheet is good to keep people on track. The addition of the 5 questions [referring to the subjective feedback I ask for relating to hunger, stress, sleep etc.] was good as well.
  3. Nothing really. I’m happy I signed up with you and I got the expected results so no complaints here. I like your educated approach rather than the “hey bro eat more and do curls” type of trainer 🙂

Thanks you for the extra effort in reviewing my progress every two weeks. Much appreciated.

I’m off tomorrow morning for a week’s vacation to Cuba. I haven’t been on a vacation in months so looking forward to a relaxing holiday.

I wish you all the very best and have made a note to send you an update with pics next year at this time. Hopefully you will be interested in seeing how much further I got.

Thanks again.








Tom G. Netherlands – Cut


Age: 28, Height: 178cm (5’8″), Weight: 80.4->74.6kg (177->164lbs), Stomach: 85.5->74.2cm (33.7->29.2″)

Fairly typical example of a reasonably muscled guy cutting to shreds*. (*Technically I’d say Tom is around another 2-3 weeks in this picture from what I’d consider ‘non-stage shredded’.) No cardio or any special tactics needed. Sleep was fine, no issues with stress, and fat loss was (and often is in these situations) linear all the way.

“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!


Marc H. Japan – Cut/Recomp


Age: 36, Height: 165.5cm (5’5″), Weight: 64.0->56.9kg (141->125lbs), Stomach: 78->70cm (30.7->27.6″)

I worked with Marc for the usual 12 weeks. The extended time frame is because the photo on the right was mailed to me ~6 weeks after we finished working together, when he had taken it to the point he was happy with.

“Just thought I’d fill you in on a little progress. I’ve dropped more weight and I’d say I’m almost ready for a slow-bulk. I was told that I was probably about 7 or 8% body fat the other day. Didn’t think I’d be hearing that a few months back. Anyway, I feel like there is still a little fat just above my belly button. It doesn’t really concern me much though.

I’ve been sticking to the weight program you told me to use and I feel like it’s pretty spot on. Doing 3 exercises a session only and I’ve had quite a few people asking if I was getting ready for a comp. Maybe lost a little size in the chest possibly, although it just measures in about a cm less than when we last spoke. Arms are around the same, lost some more cms around the belly too. On an empty stomach this morning I was 56.9kg. Seems so skinny but I think you’ll agree from the pics, I don’t look that skinny (except in the face).

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 our 12 weeks is over, I feel this is a pretty easy to maintain diet and the results I’ve seen will definitely keep me going with it well into the future.

Cheers for everything again!

Lifting stats for those looking to compare. Note, this is @ ~57kg bodyweight.

Front SQ: 60kgx5x5 -> 70kgx5x5, Deadlift: 125kgx5x3 -> 137.5x5x3
Bench & Chins largely unchanged, 81kgx5x5 and 90kgx5 (top set) respectively.


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About the Author

Andy Morgan

I am the founder of, this is my sincere effort to build the best nutrition and training guides on the internet. Some readers hire me to coach them, which I've been doing online, via email, for the last six years. If you're interested in individualized, one-on-one nutrition and training coaching to help you crush your physique goals, let's start the conversation.

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