How to Track Your Diet and Training Progress Like a Pro

Andy MorganKey Set-up, Making Adjustments334 Comments

Diet Progress Tracking Guide -

Diet Progress Tracking Guide -

This article isn’t for casual trainees. It’s for those of you that are putting in a serious amount of effort with your training and nutrition. You owe it to yourself to take the 10-15 minutes each week track your progress seriously, to ensure you get the results you deserve.

Without proper tracking data, you won’t be able to gauge whether or not you are progressing as hoped. You won’t have objective data points from which to base your decisions off of when you stall in some area, and there is a good chance that you will get stuck spinning your wheels not knowing what to tweak to get yourself back on track. Perhaps you’ve already experienced this frustration?

Consider the following:

  • A lack of weight change does not necessarily mean that body fat hasn’t been lost.
  • A weight increase doesn’t necessarily mean that body fat has been gained.
  • Weight gain when bulking won’t be from muscle alone.
  • A lack of training progress doesn’t necessarily mean that a training plan is to blame.
  • Body fat measurement methods all have accuracy issues, so they can’t be relied upon to gauge progress in the short term.

If the way you’re currently tracking isn’t sufficient to tease out the differences, then you need to improve it. Fortunately, this article is here to help. It will guide you through the art of proper progress tracking that I’ve developed over the last five and a half years from working with clients online. It is easy to understand, quick to implement, and I’ve included a spreadsheet tracker you can download also.

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Podcast Interview #9 – Mark Fisher on Embracing Weirdness and Fostering a Unique Culture to Build NYC’s Most Profitable Gym

Andy MorganPodcast InterviewsLeave a Comment

Mark Fisher Podcast Interview by Andy Morgan,

Subscribe on iTunes or Stitcher.

Mark is the man behind Mark Fisher Fitness, a unique gym in New York City. Actually, as Mark will tell you, it’s not a gym, it’s a club house, they don’t have members, they have ninjas, Mark is the ninja master, and their tagline is Serious Fitness for Ridiculous Humans.

Now if all of this sounds a bit weird, that’s because it is. But embracing weirdness is what has catapulted Mark’s gym to huge success over the last five years. In terms of profit per square foot, it’s the most successful Gym in NYC, which likely makes it one of the most successful gyms in the world. Mark has achieved this by building a unique and vibrant culture, and in this interview, we take a deep dive into exactly how and why he did that. Read More

Podcast Interview #8 – Jordan Syatt on Chasing Experience, Working With Gary Vaynerchuk, and Embracing the Grind

Andy MorganPodcast Interviews2 Comments

Jordan Syatt Podcast Interview by Andy Morgan

Jordan Syatt Podcast Interview by Andy Morgan

Subscribe on iTunes or Stitcher.

Jordan is 25 but already has an 11-year personal training career under his belt. What’s most impressive to me about Jordan is how relentless he’s been about putting himself in positions where he could intern under some of the best coaches in the world.

What he’s currently doing right now is no exception, except that he’s getting a business education of a lifetime. Jordan is Gary Vaynerchuk’s personal trainer. If you know Gary’s work then you probably have an idea of how intense this is. Jordan is contracted to train him every day, for three years, with no holiday, and gets flown around everywhere he goes.

In this interview, I dig into the details of  how Jordan coaches his clients in person and online, and how working with Gary over the last 6 months has influenced his business for the better. Read More

Podcast Interview #7 – Sol Orwell on Building Your Fitness Business

Andy MorganPodcast Interviews2 Comments

Sol Orwell Podcast Interview with Andy Morgan

Sol Orwell Podcast Interview with Andy Morgan

Subscribe on iTunes or Stitcher.

It is no exaggeration to say that Sol Orwell knows everyone in fitness. He is on the advisory board for, has built into the world’s biggest supplement information site, and yet, he has only been in the industry for five and a half years.

This success is no accident. From SEO to online gaming, Sol has been building and selling businesses based out of his interests since he was 16 and retired twice now. How did he achieve this and what lessons are there for us in the fitness industry?

I spent the last week hanging out with Sol in Toronto, and took the opportunity to record an interview on the last day before leaving for the airport. We get stuck into the following topics: Building a business and network through cookies, the importance of letting employees shine, the importance of expressing gratitude daily. Controversies, the importance of seeing the bigger picture when looking to make an impact, and where Sol feels fitness professionals get it wrong. Read More

2016 Client Results Selection

Andy MorganClient Stories & Results8 Comments

Summer 2016 Client Results Selection
Summer 2016 Client Results Selection

It gives me great pleasure to share these four client stories because two of them aren’t mine. I had Ken translate every email back and forth between our Japanese clients for three years before letting him coach clients on his own. In hindsight, this may have been an overly lengthy training period, but coaching is not an exact science – you can read books on theory and principles, but there is no substitute for experience.

After having posted over 100 of these in the past this results update has been a long time coming. I hope you enjoy it! Read More

A Guide to Exercise Selection When You Don’t Have Access to a Coach

Naoto and KengoTraining Principles21 Comments


Exercise Selection -

This is an article that my boys Kengo and Naoto put together for our Japanese site. I was so impressed that I suggested we have it on too. The translation into English is by Kengo. – Andy

When putting together a training program for yourself, exercise selection is an area where there is a lot of confusion. This guide will take you through how to choose exercises and incorporate them into your routine based on your training experience.

There are some things that novices need to be aware of before they worry about exercise selection and programming, so we’ll cover those first. We’ll then get into specific exercise suggestions, with particular attention to the things we feel that intermediate trainees with differing goals (general body recomposition, physique competition, or strength) should bear in mind.Read More

5 Steps to Arming the Public Against Charlatans and Fraudsters in the Fitness Industry

Alan AragonDiet & Nutrition, Guest Articles15 Comments


Beware Snake Oil Salesman

“This is one of the most important articles I’ve ever written. Maybe the most important one in terms of getting this message across to practitioners.” – Alan Aragon

It’s my pleasure and honor to share with you this guest article today by mentor and friend, legendary sports nutritionist and researcher, Alan Aragon. Alan opened my eyes to the shenanigans of the fitness industry and showed me that this job could be a legitimate profession.

This article originally published in his Research Review in March. The gems inside this widely-loved monthly publication usually stay locked away to subscribers, but as I have been the one pushing him to write this for the last two years, he made a special exception. I hope you enjoy it.

Enter Alan… Read More

Training to Failure: Helping You Succeed or Fail?

Andy MorganTraining, Training PrinciplesLeave a Comment

RPE Course - Eric Helms Andy Morgan

RPE Course - Eric Helms Andy Morgan

Too much training to failure will hamper recovery, limit the frequency and volume of training you can manage, and ultimately, keep you from making the gains you could otherwise have been.

This is where Rate of Perceived Exertion (RPE) comes in. It is about programming intensity of effort, rather than just intensity of load and can be an invaluable tool for intermediate and advanced trainees.

This 5 part email course written by Eric Helms and I will show you how to implement RPE into your training programs to match your load to your readiness, manage fatigue more effectively and thus make faster gains. This is 99.9% Eric’s work based on his coaching experience and Ph.D. research, 0.1% my tweaks. (Which means it’s as current as you can get, written by one of the best.)

This is completely free, in the last three days, 2800+ smart trainees like you have already opted in. Don’t miss out, opt-in here.

Crushing Online Coaching For Aesthetics, by Bryan Krahn

Bryan KrahnCoaching Lessons, Guest Articles, Training Principles10 Comments

Bryan Krahn - Profile (Blue steel) -

Bryan Krahn - Blue Steel Profile shot -

Not long ago, I found myself getting grilled on Facebook over the concept of hypertrophy training. “Strength and hypertrophy training are the same thing,” my critic wrote, with all the passionate intensity of someone who spends a lot of time on social media but not a whole lot else.

While strength and hypertrophy training are more similar than they are disparate (especially for newbie lifters, which my critic clearly was), the differences become noticeable the further you travel along the development curve. Read More

Introducing the Diet Adjustments Mini Mastery Course

Andy MorganMaking Adjustments, News & Site Introductions9 Comments

Diet Adjustments Mastery Course - Welcome Mat

Diet Adjustments Mastery Course - Welcome Mat

This is a free, 7 part email course I’ve put together summarizing all the key points of dietary fine tuning.

In my complete nutrition set-up guide I explained how to set your calorie targets, macros, and choose your meal timing. This covers the ‘how’ and the ‘when’ of making fine tune adjustments to your diet to keep you progressing.

6000 people have already taken this, the feedback has been excellent. Opt-in to receive it here.