The truths the fitness industry doesn’t want you to know…

Andy MorganNews & Site Introductions57 Comments

…and reasons for making this site.

Squatting Woman

The fitness industry lies to us

  • You don’t need to spend countless hours in the gym a week. 3 hours is plenty.
  • You don’t need to buy supplements.
  • You don’t need to eat many times a day.
  • You don’t need fancy equipment.

The reason is simple – $$$ – We’ve been lied to, and I don’t want you to waste years of your time and money like I did in your quest to look like an athlete either.

1. The gyms benefit from you believing that you have to go many times a week, that training on machines, rather than barbells is the answer.  – Most commercial gyms don’t bother to invest in people that can teach you how to do the exercises that matter. So they lead you to machine equipment instead of the free-weights.

2. The supplement companies benefit from the myths of dieting, so they can sell you supplements you can’t afford and don’t need.

3. The magazines, while many have good intentions, ultimately rely on advertisement revenue, so they can’t be impartial in their articles.

4. And many (certainly not all) blogs and fitness sites out there rely on advertising revenue, product sales or supplement commission-based sales to stay alive.

At one point, I was spending $250 a month on supplements, I still didn’t get the body I wanted. Not even close. If this is you now, don’t worry you’re not alone in walking this path. Those days are now over if you choose. I’ll introduce you to a sustainable way of eating that you can continue forever if you wish, and I’ve put all the information on this site that I think you need to do this.

So why did I make this site?

I hate that the health and fitness industry peddles half-truths to us, mixing in a bit of bad science to make claims sound genuine, and then exploiting our ignorance for profit.

I know it can be difficult to distinguish genuine, reliable and unbiased information from that which is just plain wrong, or cleverly designed to sell you something. It’s frustrating, but I can help. You won’t find any banners, pop-up ads or pushy sales tactics here.

The method I present gives results pretty quickly for fat loss, with very few problems with hunger, and works well for a ‘lean gain’ too.

Yes, I make a living from this, but it’s not through supplement sales, or ‘six-pack secret e-books’ and crap like that; I have a genuine passion, and I want you to look great.

Some readers become clients, and I draw from that experience to improve the guides on the site. Most readers just use the guides to pursue their physique goals by themselves. Both are totally fine by me: the more people share; the greater impact we can have on the industry bullshit; I get to continue doing what I love, and you get some great guides.

So what does this mean to you?

  1. You can trust the information on this site because I’ve refined the guides after working with hundreds of people.
  2. You can ask a question in the comments, and get an answer.
  3. You’re invited join the Facebook page, where you can ask questions, share success and help each other with problems too.
  4. I’ll introduce you to some of the best sites, articles and people the net has to offer.

Find out more:

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2. 'The Complete Guide To Setting Up Your Diet' book
3. Email course on the 5 biggest set-up mistakes people make.

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About the Author

Andy Morgan

I'm an online nutritional and training coach living in Tokyo, Japan. After seeing one too many people get ripped off by supplement and training industry lies I decided to try and do something about it. The site you see here is the result of a lot of Starbucks-fuelled, two-fingered typing. It's had a lot of love poured into it, and I hope you find the guides to the diet and training methods I use on this site useful. When I'm not helping clients you'll likely find me crashing down a mountain on a snowboard, racing around Suzuka circuit, or staring at watches I can't afford. (Read more about me →)

57 Comments on “The truths the fitness industry doesn’t want you to know…”

  1. The gyms benefit from you believing that you have to go many times a week, that training on machines, rather than barbells is the answer.

    I must admit I’m intrigued by this statement. Most commercial gyms would prefer you pay your $20 a month and NEVER go to the gym, and using the machines is more costly than free weights; machines are expensive to purchase (or lease) and the maintenance contracts, too… I’m probably one of their worst customers, as I do go several times a week, do my bit to wear the benches out, have a nice long hot shower, turn the TVs off (really…) and tell them their music’s crap.

    1. Ah, I see what you mean Andy.
      Machines are more expensive to purchase for gyms than free weights, however it requires a lower standard of trainer to teach people how to train using machines. So on net it’s cheaper to make that investment in the machines up front that higher more experienced staff, and/or work to educate them.

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  3. How you doing Andy, how’s the life 🙂 Thank you for the information you sharing with us and have a nice day 🙂 Mario from Slovakia.

  4. Pingback: Nutritional Hierarchy of Importance – #5 Supplements |

  5. Hi Andy – how are you keeping mate? I am still lean and mean in my 40’s now thanks to you!!

    Just a quickie as I just saw this about Hugh Jackman who I thought followed IF. Mens health is saying he is endorsing some magic pills –

    Have you come across this? I am sticking to your methods my friend!!

    Be good to yourself, Abdul.

    1. Abdul! Good to hear from you bud! Had that last bit of skin all come tight now? (Abdul lost a lot of weight before we worked together and had a little loose skin.)

      “I couldn’t believe how easy it was. I didn’t change my diet or my daily routine, but the fat melted off like it butter. I love this stuff! Finally a diet that just works.”
      Well, that’s clearly complete bollocks. I wouldn’t be surprised if Hugh’s face has been put together with this without his knowledge.

  6. Hi Andy! I just stumbled upon this diet and am very intrigued. I’m a 5’11, 132lb female that is trying to do a clean bulk with a low bf%= 17. Which program would you recommend? I am an Ectomorph that has recently put on 10lbs of much needed weight and I don’t want to lean out too much. Any advice would be great. I lift 3x a week, very much in a bodybuilding strength fashion. Thank you 🙂

  7. Glad I stumbled on this site. I was intrigued by Leangains, but found Berhkan’s site to be too difficult to follow, poorly designed.

    Been giving IF a shot for about 2 and a half weeks (12 – 8 pm feeding window), but I’m not sure I’m getting enough calories? 5’10”, 200 lb male, 30 years old, I’ve been stuck at 200 lbs constantly, and I am always starving. I eat healthy pretty regularly (95% of the time, only fall off on the rare office lunch meetings, and even then I’m getting better), and I did a calorie count of what I typically eat, and it amounts to about 2200 daily, but even then I don’t feel like that’s near enough. Saw a video of the Hodge Twins getting an email with essentially the exact same scenario, but they are saying the guy is eating too much and should come down to about 1600? That sounds wayyyyyyy too low.

    Maybe working out too much too? I don’t have a gym membership, so I do mostly bodyweight calisthenics, and I do get in about 20 minutes of cardio, a mix of LISS and HIIT, and I own a Concept 2 rower which I use every now and then for 30-45 minute sessions.

    Anyway, some brief advice would be welcome. In the meantime, I’m going to lurk around a bit longer.

    1. If you’re not seeing results then think less about calories and more about adjustments relative to that baseline that you have. If that baseline is leaving you starving then look to keep your meal times more consistent or make better food choices (see the section on carbs on the FAQ). If that doesn’t work then consider a diet break.
      Drop the cardio.

      1. I should specify that I play tennis and compete every so often in sprinting events, so dropping cardio makes me somewhat nervous on those fronts. I have been emphasizing it for fat loss though, so I hear you there (do you have any opinion on rowing specifically? It was a pricey machine, but I’m considering selling it). My feeding times are consistent: 12:00, 4:00, and 7:30pm, with a rare 15 minute deviation at worst. I probably consume more fruit than I should.

        I am reconsidering the gym membership thing; weights aren’t foreign to me, and I did try out for the Arena Football League several years back as a receiver, so I can get back into the swing of things rather quickly. Bench, squats, deadlifts, and chins were my bread and butter.

        I’m rethinking a lot of after going through your site. Are you still taking clients? I might shoot you a request through the form.

        1. If you’re struggling to succeed then I suggest you first decide on a clear goal and chase it. Otherwise you will always have the seed of doubt in your mind about what could have been. Now, if a better physique is your goal, then go for that full out for a set period of time. Then make a decision after that period whether to continue or add back in your sports.

          Yes, I’m taking on clients, but that doesn’t mean I will tell you anything different. It all depends.

          1. Alright. I am training for a sprint event in mid-July, we’ll see where things stand after that.

  8. I’m just getting started. Love the info here! Two questions – one, my son 13 has always struggled with his weight currently 5′ – 135 lbs (yes a little fireplug) is this program “recommended” for him? Controlling his diet is no problem (although skipping his breakfast is worrying mom) Having him hit the weights is a struggle. And two, I’m somewhat on the opposite end… never had a weight problem per say, but now 45, 5’11” and 180 lbs…. I have some muscle and strength – “defined arms and chest” but I guess I’m somewhere between “muscled fat and skinny fat” I carry all my “fat” around the middle. Stereotypical “spare tire” – whats the “starting point” for me? My goal is purely vanity. Don’t care about hitting high numbers in the “big 3” just wanna look fit and good when I’m in my board shorts. Make sense?

    1. Hi Brent.
      1. I cannot recommend IF for a child as there hasn’t been any research on it. I doubt it’s harmful but that’s my personal opinion only. Officially, no. Everything else, adjusting your food according to when he trains is still valid. Weight training? Rippetoe is quite adamant that there is nothing wrong with it.
      2. Keep reading. All the info is here Brent.

  9. Hi Andy,
    First of all I should thank you for your effort and helping people like me over the internet. I came across IF last year and I started trying it from Dec 10th 2012. Its been a month and here are my thoughts and looking for some help on moving forward
    Starting weight – 160 Lb with may be 16% BF, height – 5’10” (goal is to get to 10% before slow bulk).
    Eating – Became very very easy compared to 5-6 meals a day. Now I am just eating 2 meals
    Training – Loving the RPT (alternate day training), rest day I do 15-20 min slow cardio
    feeding window – 2pm to 10pm (first meal at 2 pm, workout at 7 pm, final meal at 9 – 10 pm)
    Macros – Training day 2300 k cal (270 g carbs, 200 gm pro, 45 gm of fat). off day – 1800 K cal (50 gm of carbs, 200 g of protein, 85 gm of fat)

    I am very very strict on my diet, I count calories and I dont cheat. And also I dont see a reason to cheat because I am getting 270 gm of carbs every other day after training and that will help with my leptin levels.

    In the last 1 month after starting IF, I have lost just 2 lbs (I know, I know.. patience is the key). I have done 2 full day fasts too in the last 1 month. The 2 lbs I lost came right after those 2 full day fasts.
    Though I like those 2 hr fasts occasionally, I free crappy when I hit the gym after the 24 hr fast (I do eat a meal before hitting the gym) and my weights suffer a bit (just a little bit). Not sure this is muscle loss?
    questions is why am I not losing weight other than after full fast days even though I am clean on my diet and below maintenance?in order for me to lose weight should I continue doing these 24hr fasts weekly once? how can i tweak my eating/calories to lose weight consistently without doing those 24 hr fasts? am I eating too much in the first place? are my carbs too much on my training days?


    1. “Why am I not losing weight other than after full fast days even though I am clean on my diet and below maintenance?”
      – It’s the water fluctuations with carb intake. Keep reading the site and all your questions will be answered. Start with this one though on tracking.

      1. Hi Andy, Thanks for the link provided.

        my BMR came upto 1720 K cal per day. I read your activity estimation article and I am afraid that I am eating more than what is required for cutting.
        I just lift every other day hard , so eating 2300 K cal (that is 600 K cal more than my BMR) is too much..Also on non workout days I eat 1800Kcal which is 100 K cal more than my BMR.
        Do you think I should cut 250 K cal on workout day and get it to 2050 K cal and another 250 K cal on non workout day and get it down to 1550 K cal? Or keep the 2300 K cal on workout day but cut 500 K cal on non workout day to get me 1300 K cal?
        could you please suggest some direction on my cal intake?

        1. Adi this really depends. I can’t (won’t) do calculations for you in the comments regardless of how much you write. It’s not professional. Just keep reading, keep tracking, be patient and you’ll get there.

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  11. Whatsup Andy. I recently came across this diet method by randomly searching the web one night. I cant tell you how many hit and miss diets ive tried. I have just started my journey but since I work a grave yard shift my 8hr window is different then most and i sleep most of the day. I was just wondering when the perfect time to train is? Id like to workout right after my shift is over since thats when my gym is empty but at that time its only been a couple of hours since my last meal. Ive heard the best time is right before your 16/hr fast mark is up. Any help would be greatly appreciated.

  12. I know that supplements are not the backbone of this program, indeed maybe even wholly unnecessary. However, I have heard contradictory ideas regarding early morning fasted training. Due to my schedule, I can only workout around 4:30am or 5:00am, with my feeding window (again due to my schedule) from 12pm-6pm, with two big meals. During that seven hours in between training and the first meal, should I be ingesting BCAA’s or is that just waste? Many thanks for the input.

      1. Hey Andy, thank you for the quick reply. i have read what the Grand Wizard of LeanGains had said, and I figured that always made the most sense. So many opinions; should’ve known to just trust the authorities. If I may, can I ask you another question?

        I am in school full-time right now and because of my degree program I can’t have a job. That means that I am stuck eating in the cafeteria. It is ridiculously hard to know what and how much the macros are in the food. I can get the occasional tub of protein which comes in handy on grilled cheese and soup days.

        My question is, since I am cutting, is it better to underestimate or over estimate your macros (food amounts)? I can usually pick a meat, vegetable/fruit, and a good carb on most days, there is just no way to measure it. What should I do?

        I am fully committed to achieving my goals and will do whatever I am told, I am just hampered by my limited resources. Thanks again for your site and advice.

            1. Roger that, Andy. This will be great. This week will be the first of 12 weeks on a cut. I figure it will be a great experiment to show what can be achieved on the “simple counting rules”, while having limited control over the food choices. With a lot of discipline and a little creativity I am hoping that it can serve as a lesson to others who may have doubts about being able to accomplish great things with IF and Martin’s and your teachings. I will take some pics this week and every 3-4 weeks after to track progress and get them to you. Again, thank you.

            2. Bear in mind that everyone on that results page has used the simplified counting rules. So I feel it’s already been shown. Good luck.

  13. Hi Andy,

    Still loving the site!

    I got some bloods done recently, and it turns out my testosterone levels are low. What is your opinion on a natural testosterone booster?

    1. When dieting testosterone is one of the hormones that is affected. The effect is more pronounced with larger calorie deficits, low fat intake and I believe, prolonged dieting. Better to look to attack the cause rather than to cover it up in my opinion.

  14. He andy,

    You’re stating you take fish oil, multi-vitamins and calcium.
    Home many fish oils do you take a day?
    Because heard a lot of different things going on (varying between 3 or 6 a day)

    Thanks in advance for the reply 😉

    Ciaoo, Tim

      1. But the one you take are the Ultra Omega-3 ones,
        they contain 500mg EPA / 250mg DHA…

        Which means:

        4 pills equals 2 EPA / 1 DHA
        6 pills equals 3 EPA / 1,5 DHA

        That’s why I asked, because I also saw Martin recommended those macro’s:

        2 EPA / 1,5 DHA

        Thanks in advance!

  15. Hey Andy,

    I’m a perfect skinny-fat (very little muscle, ~20%BF).
    Is LeanGains right for me, to help me slim down and bulk up, or should I focus on something else and come back to this? If you don’t mind, should I do a slow bulk or a body-recomp first?
    [Completely understand if you think answering either of the above is unprofessional!!]

    Best regards,

    1. George great questions and thank you for asking.
      Please think of Leangains not as a struct diet system with rules, but as just a set of principles that are based in science which help people to organize their food intake in a smart, and low-hassle way. -Thus it works for whatever size, shape or activity level.

      Sure, the athletes training multiple times a day need modifications and perhaps can’t use the fasting part, but that’s only a small part of the story.
      I explained further in this article. I hope if proves useful.

  16. hi there Andy,

    you’ve mention taking a multi-vitamin and fish oil?, i would like to know their brand?



  17. Excellent text Andy, is along with the site the site that helped me most. I live in Brazil and here there are still many myths about nutrition and supplements. Even nutritionists here are amazed to learn that people who train and get 16 hours fasting. For a long time I had the mentality closed, believing that to had results I needed eat every 3 hours and buy the more expensive supplementson on the market, fortunately that`s not my case anymore. Lean Gains and If It Fit Your Macros fell like a glove in my day-to-day, my diet became very easy and enjoyable to follow, and your site explained a feel doubts that I still had. Thank you!

    PS: If you have something written up wrong just ignore, my English is not very good yet.

  18. Pingback: Frequently Asked Questions |

    1. I’ve read that study it refers to. Thanks for mentioning it. It confirms what we already know, that supplements are a lot less useful than the advertising/media hype makes out. Thanks Adam.

  19. It feels great to be liberated from small feedings throughout the day, in favor of eating two targeted meals each afternoon/evening. I am confident this program will work for me because I am working the program as prescribed, and I fully intend to stay on track. For one thing, the empirical evidence for its success is compelling. I tend toward optimism in any case. My mindset is positive by nature, and I also practice to see the best. The strongest scientific evidence says: happiness is 50 percent genetic (hereditary set-point theory); 10 percent circumstances (shit happens); 40 percent mindset and personal choices. Moral of that story: design and live the life you want!

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