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Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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David
David
June 9, 2018 10:43

Hey Andy,
I’m starting much where Marc was at — 155lbs, 17.2% bf, 128lbm. I’ve been lifting on and off since I was 18 and I am 31 now. Currently running a 4 day upper lower split focusing on compound movements. I feel skinny fat and stuck —- not sure if I should bulk, cut, or recomp. My fb% is confusing me on what to do.

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How to Find Maintenance Calorie Intake | A Full Guide
June 29, 2017 13:34

[…] that the increase in glycogen storage and water will bring. We saw this with Adrian (in this post). Summary points […]

Marc
Marc
May 1, 2015 08:47

Indeed. Strangely I’ve never hurt myself training but managed to immobilise myself doing all matters of nothing

Marc
Marc
April 30, 2015 16:55

Yeah considering that I’d say I got him beat. Always room for improvement though right. I’ll add I did it all belt free. I might consider a belt if I go much higher though. Also, best advice ever doing it belt free. Haven’t had any back issues for the year since I started with you. Used to pull muscles brushing my teeth or bending over wrong for my coffee!

Marc
Marc
April 28, 2015 22:37

Haha That’s just not me unfortunately. Not enough time to take it seriously. Knowing I can do it myself is good enough. Actually I was trying to see if I could catch Hugh Jackman’s deadlift since it was all over the net, haha. I’m not near his yet but figured I was doing ok given our weight difference

Marc
Marc
April 27, 2015 14:41

G’day Andy
Been awhile. How you been? Just thought I’d update you on my progress a bit. I’ve about 85% adhered to my diet. Most days I do but I’ve had a shift in work scheduling and so have had the occasional cheat days. Still, since I’ve largely kept to the plan, my weight is still pretty much under control and I know it won’t take me much to get very lean again.

I’ve made some improvements. I’m still hovering around 59kg but most of my lifts have gone up. My deadlift is up to 3 sets of 5/180kg although some days I just don’t feel it and struggle with 170. My squat is up to 110kg but much the same as my deadlift, there are the days I luck out with it (I think that could have a lot to do with the bubs and my erratic sleep schedule but that can’t be helped). Dips I was up to 50kg but after reading a recent article of yours and noticing I had some shoulder discomfort, I switched it out for narrow bench. Currently doing 5×5 at 77.5kg. Bench press has always been a struggle for me but I’ve upped it to 90kg for 5 sets of 5. At present though, I’m doing incline for a small change up in routine.

All up, I’ve made some gains while maintaining weight so I’m quite pleased but I know I can do better. I’ll send you some pictures later. Once again, thanks again. I’ll always appreciate your help.

tuna
tuna
October 4, 2014 10:57

Hey Andy!

Still working on getting you an “after-picture” update after your coaching session. Bulking is a lot tougher than I thought it would be. Looking back, cutting is a lot easier!! I wouldn’t wish bulking on my worst enemies. Jk, I’m exaggerating too much.

But here’s a quick picture today with weighted dips: https://imgur.com/ocTaS2C

tuna
tuna
October 4, 2014 10:59
Reply to  tuna

Side note: A rippedbody.com muscle shirt would probably speed up my bulk. 😉

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How Do I Find Maintenance Calorie Intake? | RippedBody.jp
September 9, 2014 18:23

[…] bring with it an increase in glycogen storage and water. We saw that with Adrian (in this post). I’ve explained the key points in the […]

mcardenal99
mcardenal99
September 5, 2014 02:49

Andy,

Thanks for the great content. I’ve learned a great a deal. I have a quick question for you.

I’ve been doing the 16 hour fasting window. During the fast I take multivitamins and fish oil in the morning. They have about 30 calories in total. Does this count towards the fast or is it negligible?

Eric
Eric
August 23, 2014 04:29

Hey Andy,

Currently I’m at 130lbs at 5’7 and I’m around 13-15% body fat after 2 months of doing p90x. I felt like my results were plateauing after doing p90x so I came across leangains and saw that this was a much better way to gain muscle mass and stay lean. I’m around 13-15% body fat right now with a relatively strong build but I don’t want to drop down anymore weight to achieve the 8-9% bodyfat. I’m thinking of doing the 20% calorie surplus/deficit. Is this a right choice? and I was wondering do most of your clients just do the big 3 workout?

Thanks for the guides and help man! Really appreciate what you’re doing!

Eric
Eric
August 24, 2014 08:39
Reply to  Andy Morgan

Thanks for the speedy response Andy! Will do!

Also I have a question about the IF during the week. For example I’ll be doing Big 3 on Mon,Wed, Fri, and Resting on Tues, Thurs, Sat. What do I do on Sunday then? Do I do back to back calorie deficit or surplus or does it not really matter?

Alex
Alex
August 19, 2014 22:00

Hi Andy,

Are all of the above guys who was cutting used LeanGains diet style with high-carbs refeed/calories surplus every training day?
Do you usually advise your clients this approach or in case if there is lets say more than 15%BF you may recommend less frequent refeed to loose fat faster while they still can maintain current strength (lifting stats)?

Thanks!

Jake
Jake
August 19, 2014 00:52

Very inspiring. I’m on a cut too, based on your site and leangains. Can I send you my photos and stats too when done?

Hannes
Hannes
August 18, 2014 23:42

This is all fine and well Andy, well done to you and your clients the changes are very good. Question is…Can you do the same for a bloke like me that is an intermediate lifter that has been off for a year, ballooned up to 118 Kg’s on a 5’11” (probably around 33% BF) frame, 41 years old and suffering from what seems to be adrenal fatigue, in a home gym, with no money for supplements? 🙂 I am stuck in a downward spiral my friend…

H

Hannes
Hannes
August 19, 2014 15:10
Reply to  Andy Morgan

Hi There Andy, thanks for your reply and candidness…it is refreshing to say the least. I had never thought of tackling one thing at a time, I am a all or nothing kind of guy…and, working for yourself it is sometimes difficult to reduce stress 🙂 But I will take your advice to heart, thanks again.

Stay well

Hannes

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