Client locations to date.
I am a Nutritional Consultant and Personal Trainer
When I am not working with clients, I spend most of my time studying, reading about the latest nutritional information from studies, or training articles. I find this fascinating. It also makes me better able to design diets for my clients so they get results.
Clients are varied in their goals, backgrounds and work commitments…
- Some want to lose weight quickly and painlessly,
- Some want to shed the last big of fat and then slow-bulk keeping their abs.
- Some are athletes, or fighters looking to get their nutrition right.
There is one thing in common though, almost universally, they all want to look great naked.
What is an Online Coach?
If you’ve come to this page wondering what an ‘online coach’ is then I’ve written a couple of articles that you might find useful.
- What is the Value of an Online Diet Coach is about the specific benefits I think working with an online coach holds vs one you can hire locally.
- What Makes a Good Diet Coach? focuses more on the specifics of what I personally do and my thoughts on what I feel a good coach does.
The information below is about the application process, specifically about what I will do, and some personal requirements I have of all clients. If you think that is something you are interested in then continue reading, however please don’t think that you need to hire me to have success. I’ve put a lot of love into the guides on this site, and the e-mails I receive and stories I hear from people that have had success just reading it is plenty motivation for me to continue updating and writing new ones as I continue to learn from client experiences.
Personal Consultations: Nutrition and Training
Things you need to know
1. The results that you have seen on this site have all been produced on the philosophy of giving people the maximum return on their time investment. I simplify everything that I can because I believe it leads to a higher long-term success rate. I don’t want you to get ripped in three months and then get fat again because the plan wasn’t sustainable. What this means is:
- I keep the training requirements of clients to a minimum. Typically 3×1 hours of training a week. Going to the gym is by far preferable to home workouts, but this doesn’t* rule out home workouts. (*For ladies, barbell training experience is a requirement.)
- Cardio is very rarely used. If we do use it, it will be used in a targeted and sparing way. My thoughts on cardio are written here.
- I use simplified macro counting rules to make your life easier. I believe it gives people better success this way. Everyone featured on this site has used those rules and if you become a client I’ll want you to use these rules too.
- I use a diet method based on the principles taught by Martin Berkhan on his website Leangains.com. I do this because I believe the ideas laid out there are among the most scientifically sound and effective in the industry. A lot of the articles on this site so far have been about Leangains because I want to support Martin in promoting his work, particularly in Japan. Please Note: I do not pretend to know the exact formulas that he uses or possess the kind of knowledge that he does. If you want a Leangains consultation there is only one place you can get that and that’s from Martin himself.
2. A coach is the sum of their experience working with people. I am still relatively new to this game and cannot be compared with masters such as Alan Aragon, Lyle McDonald and Martin Berkhan. It’s not magic that these people possess, it’s just very hard work over years of dissecting client results and constantly striving for improvement.
3. I think if everybody were a little more humble, and stopped writing like they know everything then there wouldn’t be so much bad information about nutrition and training on the web. I don’t know everything. I am learning everyday. When I don’t know the answer to one of your questions, as any of the clients current or past will attest, I will do my best to find an answer because,
…….a) It helps make me better at my job, and
…….b) I love reading about this stuff.
If I find a good source of information that I think you’d find useful I will be sure to let you know the information and the source.
4. I’m only interested in taking on serious clients that want to do the work and change themselves. People that just want to throw money at a problem and hope it solves itself can kindly waste their money elsewhere. – I don’t want it.
5. For ladies, barbell training experience is a requirement.
As a client, what can I expect?
It’s important that you feel that my coaching style is a good fit for you, and that we both feel that we’ll work well together. I also understand you will have questions you wish to ask before deciding whether my services are for you, so I offer a free consultation via e-mail. We can discuss your lifestyle and schedule to see how the program can be made to work for you, and I’ll then, based on previous experience, make a prediction of the progress I expect you could achieve in a 12 week time-frame. If you like/agree with the prediction I’ll then send over pricing information.
Please quickly fill out the form at the end of the post and tell me how I can help.
Your location does not matter. Consultations take place via e-mail.
Note: Optimal calorie and macro-nutrient intake vary depending on goals, age, gender, body-fat percentage and daily activity levels. Such specifics require careful consideration and analysis, and as such recommendations are only available for paying clients.
Consultation Packages: Two Tiers, 12 Week Courses
Recent changes: I have decided to stop offering just an initial set-up as a basic consulting package (formerly called “Tier 1″) and now only offer 12 week courses. This for a number of reasons, but mainly because working with people for 12 weeks gives better results, affords me a greater learning opportunity, and I prefer the increased interaction with clients.
One of the key points of value with these two courses are the tracking and re-assessments. If you’re making mistakes in the diet or training, usually I will be able to pick up on it and make suggestions. When your progress stalls, I will be able to objectively analyze why.
The value of having me assess your progress objectively and tell you what to do should not be overlooked. The percentage of clients involved in the fitness industry may surprise you. Why do people that have the knowledge to do it themselves hire me? Because they realise the importance of this. I will stop you making decisions based on impulse or emotions -something that often stops people from achieving their goals.
Though some may choose to re-hire me, I am not aiming for repeat business.
It is my goal that if you choose one of these two options that you will know enough through our interactions over the 12 weeks, and the advice given at the end, that you’ll be able to continue to have success on your own. I want you to not only get in shape but be walking around feeling great for years. Ultimately I want you to be independent. It’s a completely opposite “business” model to the conventional training industry but I think it’s a more honourable way of doing business. Plus, I get to help more people this way.
12 Weeks – Tier 2
- Specific, personalized macronutrient calculation for your goals.
- Example meal plans, customization rules, & personalized meal timing for your schedule. (Essential and often overlooked.)
- Suggested training program tailored specifically towards your goals, experience, and schedule.
- Monthly re-assessment based on progress*.
- I will be tracking your progress which will help to keep you motivated, and make the monthly re-assessments productive and objective.
- Adjustments to the diet & suggested training alterations.
*Strength, body measurements, and body weight changes all show progress. -The scales don’t tell the whole picture. (An example tracking sheet can be seen here.)
12 Weeks – Tier 3
Including everything above except:
- Re-assessments are every two weeks* and thus contact is more frequent.
*I’ve found that to try and assess things more often than this can actually be more harmful than helpful as it makes trend spotting more difficult.
I look forward to hearing from you.
Personal Consultation Inquiry Form
The more detail you give me here, the more detailed I can respond with help:
Note: 1. For those looking for the magic of Martin Berkhan here, you are in the wrong place. I cannot teach you his methods, only he can.
2. I can’t accept anyone under the age of 18.
I will respond with a confirmation mail usually within 48 hours.
Please check your junk folder/spam box as my replies have been known to get lost there.
I’m concentrating my efforts on spreading good nutritional practices in Japan. In order to do this, I need to spend a lot of time in forums, working on translations and reading, so there is currently an approximate 14 day wait.
Thank you for your understanding.
- Realistic expectations are important.
Please read: “12 Weeks: What You Can Expect to Achieve.“
If you have any trouble, contact me directly at: consultation@rippedbody.jp. Thank you.
Hi Andy,
Quick question:
Your mail on tracking says that I take my measurements on a training morning. In my progress spreadsheet the dates are set on a rest day (Thursday). Should I change these to a the nearest training day (Wednesday)? If so do I then submit to you on a Weds or do it on a Thursday?
Thanks
Yes please feel free to adjust the dates in the spreadsheet accordingly. Sorry if you missed the note mentioning that Tim.
Hi Andy, I have heard great things about your program…i am super excited to hear back from you and get started!
Thanks Devin.
Eagerly waiting for my turn…
Hi Andy,
Hope you remember me. Theis Draeberg from Denmark. Anno 1 year ago. Just sent you another consultation request. Hoping you can answer. You might be busy.
I am ready for step 2.
Hi Theis, good to hear from you. Mail received, check your inbox buddy.
Great, I will be waiting the two weeks.
Looking forward.
How come when you finally decide to turn things around, you TRULY see yourself in the mirror!
I look forward to working with you as I have quite a corner to turn in losing this body fat.
There is quite a number of people that have commented that seeing the photos they had taken and attached to a mail to me was humbling.
eagerly waiting for my turn.. let’s do this andy =)
6 more days…..
Hey Andy!
Been cutting for one month now, down 1kg.
T = 2800 – 220p, 20f, 540c
R = 1700 – 220p, 50f, 115c
I’m 181 cm and weights 88kg. Doing RPT 3 times a week. Still fat won’t come off.
Hi Mack. If you’re looking for macro advice start here mate.
Andy, heard great things about your program, and i am super stoked to hear back from you and get started!
Thanks CJ. Speak soon.
Hey Andy, Just sent you 2 emails. I through this the other through your other email as we had talked before but things happened and i couldnt follow through. Fully prepared now just want to know if youll take me.
Thanks
3 days, no autoresponder to my consultation form
(checked spam)
I’m ready to rock n roll Andy!
Apologies, sent now. Speak soon!
Why is experience with barbell training for women a requirement?
It’s an unfortunate fact that the training industry is full of bull***t when it comes to women’s training. This means that:
1. I cannot trust home workouts to be done with the intensity required.
2. I cannot trust the average gym trainer-given routine to demand the intensity to provide an adaptive stimulus that will make the diet work.
3. Men usually start a barbell training program and make gains quickly from the start, women can but often don’t. This often comes down to a difference in intensity, which is important for the diet to work as I mentioned above.
Hiring a trainer to check form is a good idea, but often trainers are too soft on female clients at the outset, either because they have bought into the industry fallacy surrounding women’s training themselves, or are scared of pushing them away because of ‘tough’ workouts.
If you’re a woman it makes sense for you to get some barbell training experience under your belt before hiring me so that you can deliver the required intensity to your workouts and thus make the most of our time working together.
Had enough of dieting around like a headless (relatively) chicken, can’t wait for the consultation
.
Ha ok bud.
andy just sent a my application. Hope you can fit me in!
Received on March the 11th, thank you. Please check your spam folder for my reply.
Hello Andy! I am setting up the “things” to contact you again bro. Which i hope, will be very soon. Take care and keep the good work!
No rush bud. I’m not going anywhere (that there won’t be wifi).
Andy
Sorry if this has already been asked, (i’ve looked but can’t find it) I’m due to submit my first set of results to you this week, question is, the date i’ve got in my calender for submitting is Wednesday, do I submit on the Wednesday or do i wait till the Friday to fill out all of my strength tracking details from my Friday workout?
Cheers
Andrew
On the Wednesday please.
Andy hoping you can fit me in. Sent an initial application.
Thanks Doug.
Hi Andy, I just contacted you and see that it has removed all of my formatting! My apologies if you received one long paragraph!
Look forward to hearing from you,
Alec
No worries.
I’ve filled out your form, I can’t wait to hear from you!
Thanks Tom. Look forward to it.
Just filled out your contact form, looking forward to hearing from you
Thanks Buckley.
Hi,
How soon do u get bk to with consultation as waiting 4 reply.
Ryan, thank you for the application. From your question I guess that my initial response went straight to your spam inbox. I warned about this above. Have a look, did you find it? The wait time is written in there. Currently about a week, not too different from what is written above.
hi, I send an email I am very interested in you to be my coach, but I made the mistake of answering the mail. I don’t want to stay much time on the waiting list. sorry for my despair, I lost a lot of time trying to achieve my goals. I think you can see my email in this comment to contact me.
Don’t worry mate I noticed. Speak to you soon.
where’s the donate button on this site?
Martin, if you are serious then that is most appreciated. It’s located at the very bottom of Leangains.com. He inspired me, please donate it to him.
Andy – I already donated to Martin. Please send me an email so I can send over something small to you, too.
Hey Andy
I stumbled across your site as well as the lean gains site over a year ago. Initially I had some pretty great results but then a soccer injury knocked me off my stride, I was laid up, couldn’t train, my eating habits went to pot and I put plenty of weight back on.
I have since shifted a fair bit of that weight by simply eating better and now I want to get back to using your methods but I have a slight concern.
I changed jobs awhile back and now only work four days a week. However, due to certain circumstances I can only train on the Friday, Saturday and Sunday. I have never trained like this before, I have always had a few days rest in between sessions etc.
Is it even advisable to train like that?
Any help and advice would be very much appreciated.
You require a day of rest between workouts minimum.
Hhmmm not too sure what to do then as there is really no other way around it. I start work at 6 in the morning and dont get home until 7pm. By that time my wife is away to work and I have 3 kids to look after.
Is there anything at all you could suggest?
Sure, just hammer yourself on the Friday and Sunday. That would be enough given your start point.
Ok thats great, thanks for that
Hey – this really doesn’t work long term. I’ve developed a radical new technique. Its called eating less and exercising more. Don’t believe this fraudster.
Brilliant.
lol @ bob
Hey Andy, I’m using leangains/IF to cut at the moment and have a question. I’m using the 3 day a week dead,pullup/bench/squat split you posted (which is working well btw) but I am also going surfing or rock climbing once a week or so. I’ve dealt with this in a couple of ways but I’m curious if you have any recommendations that might improve what i’m doing.
so far if the surfing or climbing will be <2 hours i just treat it like a training day with fasting and BCAA until having a post workout meal etc. this has worked well, but when im out longer than 2 hours I've been having a either a protien shake or some meat and nuts for breakfast since my pwo ends up too late in the day and no food prior starts to affect performance.
I'm curious if you know a better way to approach this with the goal of cutting in mind?
Thanks for your time!
if this is a topic for a consultation i understand, gotta make a living after all!
Dylan
Sounds sensible.
Hi Andy! I didn’t find an appropriate article to comment in so here it goes.
I just bought some creatine monohydrate, should I wait with it until after we have our reassessment to avoid any errors in interpretation of my measurements or is it ok to take it right away?
See the supplements mail. Read carefully and don’t screw it up.
Hello Andy! I have a very crucial inquiry that may affect my overall progress due to schedule. 2nd semester of law school is coming up and i need to adjust my training and eating habit. My classes start from 5:30-830 PM daily and i have to do some heavy studying after arriving home probably till around 1-2 AM so i might wake up late than the usual with regards to my 9-10 AM fasted training. I can only afford to train between 1-4 PM and my previous fasting schedule is from 1:00 PM to 8:30 PM. What should i do with my schedule to better fit my incoming school semester? I’m afraid that if i screw even for just a little bit it might affect me in a big way. Thanks Andy and godbless!
Hi John, firstly, please relax. As long as your nutrient intake for the day is the same, and most of the nutrition for the day comes in the window post-workout – before bed, then you are fine.
One thing that will most certainly stuff you up, both in terms of your studies and fat loss is lack of sleep, so make sure you get enough. Seems to me like you would be best to train 13:00-14:00, have your first meal at 14:30 and your last meal at 22:00. This way you’ll have a perfectly uninterrupted study session after eating, and will get your training out of the way earlier in the day.
10g of BCAAs 10minutes before the workout and keep your meals the same.
Thoughts?
Cool! I’ll modify the schedule out. Thanks Andy!
No worries.
Hey Andy, Did you get my consultation form? Just checking in. I need some help getting this right
Hi Enrique, yes I received it two days ago. Please check your spam folder for the confirmation e-mail.
Hey Andy,
Im looking forward to starting your program, I have sent you a request. I did receive your confirmation email also however it appears to have disappeared from my email, along with my sent messages. I hope you still have the request as the 14 day wait is killer!
Anyway I look forward to hearing from you soon.
Cheers
Andrew
Hi Andy. Yes, received 7 days ago. Fear not, you are actually next in the list cause the current wait time is a week.
Hey Andy,
THanks for getting back to me, much appreciated.
Ill wait until i get your email.
Thanks a million!
Andrew
Hello Andy,
Hope you’re well. Just filled up the form, looking forward to hearing from you. As I specified in it I had prepared a more detailed email prior to looking for your preferred contact method. Would it bother you if I still sent you this email to the email address above? Should you be still interested to take me on as a client after you read the form you could read this mail & get a more specific idea.
Kind Regards.
Hi Dave, thank you. Please wait until I contact you as I will have questions myself.
Hey, Thank you for getting back to me. Yeah I realised that once I read the your auto responder email. Keep up your good work.
In the meantime if you don’t mind. What do you think of the 1 meal a day approach? I am a big eater and I have found it’s my only way of feeling full before going to bed, sticking all my macros in one meal.
Thanks in advance.
D.
Will have a post on that soon.
I’ve tried using your contact form but it doesn’t seem to be working for me. Is there an email address I can hit you up at?
consultations@rippedbody.jp I guess you didn’t notice this, but if it isn’t visible on your computer screen/browser for some reason then please let me know and tell me the browser type.
Hi Andy!
I’ve just sent you a consultation request, hope to hear from you soon. I’m the typical skinny fat guy. Can’t keep the muscle when I cut, put on too much fat when I bulk. I’ve been If’ing for about 4-5 months, but I’m sure I’d benefit from your expertise, since my results so far are so-so.
Cheers!
Guillaume
I started IF about 2 months ago after being in the worst shape of my life.
I started to lift when i was about 15 but had lots of breaks.
I would like to send you a before and after( its not really after cos im still trying to finally get the shredded and full look) and i would find it good if someone more experienced than me could give me a feeeback about my “progress”.
I got noticably stronger and bigger over these last 2 months, but failed to get leaner.(thats my own oppinion at least..
Maybe i am on track and i just worry too much, but looking at all the success stories here makes me doubt it..)
I hope to heat from you soon,
Keep up the good work!
Max
Sure, please fill out the consultation form Max if you haven’t already.
Hi Andy,
I filled out a lengthy contact form for you, I hope you received this well and look forward to hearing back from you.
Received on the 2nd of September. There was an auto responder message sent 16 hours 32 minutes later. Please check your spam if you didn’t receive this.
Hey Andy, I’m a great fan.
Can you help me? My rest days will become “rugby training days”… should I keep the low carb/high fat – even with the high acitivity and glycogen depletion from the training – or move my weight training to these days? Thanks.
Quite possibly doing nothing for the time being is the best move. Track things then look to add some fruit/carbs in if you feel a little run down. -i7m presuming you’re cutting here. You’re probably overestimating the glycogen depleting effects anyway.
Great thanks!
Thanks andy you are awesome!!
Hi Andy,
On a rest day is it ok to eat my high fat meal in the evening rather than at lunchtime? I like to cook some eggs occasionally and thought id check with you first.
I know this question has been asked on here already, but after looking for about an hour i can not find it anywhere!
Thanks
Darren
Fine.
Hey Andy,
I’ve been doing intermittent fasting for almost 2 months, i had about 17%BF, now its around 12%, but the problem is that my shoulder, arms, legs, even chest got lean, but I am not losing fat around my waist. Any advice? Should i change something with my macros or add cardio workouts before the eating window starts? Its genetics really, my father also got more fat there, but i am motivated to get rid of it.
Can’t change where fat gets burned from. Waist is always last to go. Gotta keep going Max.
Hey Andy, I will be 18 in January, and I was wondering how much (on average) your two-tier twelve month package costs (monthly check-ups).
Apply in January and find out then. I’m not very good at predicting the future, nor do I give out prices as I don’t offer to work with simply anyone. First I have to see if I think we’re a good match.
Hi Andy!
Sent you my inquiry from France!
Thank you Marc.
hey andy how much is a consult thanks
Andy,
I need to work out at about 5am and wrap up about 5:45am. Is it better to delay eating until late in the morning and follow Martin’s BCAA protocol or would you make sure to eat a solid post workout meal soon after the completion of the weightlifting routine?
Thanks,
Tim
Depends on whether you wish to have meals in the evening with family/friends. If not then eat after, otherwise follow the BCAA protocol. Be honest with yourself. It’s fine either way.
Just sent over my information. Lots of great info on the site. Thank you for that. Hope we can get together soon!
Cheers Josh.
Hi, I havent gone through another 4 measures until next week. Should I wait until next week with sending you the update, it will be a bit more than 4 weeks but it might be easier for you to work with? In your most recent article you were of course right. Weight added on vacation was lost during the first week of (on the last day it seemed) normal training. Thanks again for your awesome protocol.
Next week please.
Thanks
Looks like your trip to the States is great. Hope it continues to be!
Aksel
Hey Andy! Quick question: If I were to sign up for a consultation, what would I need, food wise? Also, is bodyweight work okay? I’m on the “Convict Conditioning” Program, if you’ve ever heard of it.
thanks
-Brian
Brian, real food. -Money for meat and vegetables is a must. I can advise on training or work with what you have mate.
Andy, I apologize if this question seems like it would be worth a consult, but I can’t even afford a gym membership (it’s ridonkulously expensive around my area, considering my shitty schedule (34€/month weekends only, much higher for weekdays). I’m on an internship with 0 compensation and 260€/month in terms of gas/road toll fees. Also, sorry for the whole “I’m poor” intro. Just trying to excuse myself here, and my will to be healthy and look good is still high.
Anywho, I’ve been relatively lean for a while (68/179cm 25yr old) with no muscle mass and very very slight ab definition. I started on leangains recently after reading Martin’s stuff for the past three years, and your macronutrient calculation guide most recently. I’ve been lazy since 2009, but decided to try it out anyway. Note that I am completely untrained.
There’s a fat problem here: no gym. I bought a barbell (1,55m 8kg)+20kg (2×10) iron plates, which is… nothing, along with a chin-up door-hang thingie (which is working fine, it seems). Each 20kg are 37€ (around 3800Yen). That’s bananas (even if it’s normal, it’s crazy expensive, but still a better investement than a gym in the long run… or not).
Basically, Deadlifting 28kg seems worthless. And benchpressing at home is pretty complicated.
Only the chin-ups seem fine (bodyweight and all).
I guess I could do push-ups with my feet on a chair (to get around 50-53kg on that), and maybe spend ~110€ gradually over the next month or so on 60 extra kgs.
So my question is (after this wall of text): is this whole “less weight = repetitions till exhaustion”, shitty benchpressing (with no bench O_o) program of mine completely hopeless? Should I find a different alternative?
Thank you in advance, and again, I’m sorry if I’m stepping the line here by taking your time with this.
You’re right, 28kg deadlifting is worthless, as are the weights you have bought there. You’re to have to make an investment. Gym or a proper set of barbells and plates. -If the latter then check out second-hand sets.
Motivation isn’t an issue. I can see the results when I’m sticking to the plan. I’ve put on enough muscle to clearly see a change. I think sometimes I get carried away and cut too hard, or something like that. perhaps I’m not inventive enough with meals, perhaps I need to focus less on food. One question though, if my protein intake needs to be about 180g, but the plan states ~900g of meat, then that’s 300g more than is required to meet my protein intake. Why is this?
The simplified rules underestimate things. -This is purposeful and has been taken into account when the plan was made.
Specifically regarding the numbers above, if you’re calculating 100g of chicken breast to be 30g of protein then that’s cooked weight. If you have a look back in the guide I gave you’ll see that I referred to uncooked weight, which for chicken breast is more like 24g.
I’ve checked numerous times and the packet says: 32g of protein per 100g of chicken (uncooked).
http://www.sainsburys.co.uk/groceries/index.jsp?bmUID=1337193511457
That link may not work, so here’s a screenshot:
http://www.wedoitlikethis.com/chicken.png
Time to do some math then Jack.
Hi Andy,
I’m not sure there’s much you can say other than ‘doh, stick to the plan’ – but I’ve really been struggling. I started out at the start of January and after about 1 month, I binge, undo my hard work. I keep allowing this cycle to happen. The only good thing is that I have trained consistently, lifting heavy and concentrating on form – but eating too much. I have put on a good amount of muscle and up until 1 week ago, was leaning out. Mistakes I know I’m making: not tracking progress, and recently stopped measuring carbs. I’m not sure if moving to a different consultant package will help me get back on track and stick to it / feel more investment, or whether I need to sort out emotional / eating issues first.
Feeling a little lost atm. Man – I’m not even sure what I’m asking. Just putting it out there that’s all.
All the best,
Jack
Jacl what can I say. If you don’t track your progress then how do you know if you are or aren’t progressing? The measurements show up things that the eye can’t see. Same for the carbs, start measuring them again and you should see the results. You get out of it what you put in mate.
Jack what can I say. If you don’t track your progress then how do you know if you are or aren’t progressing? The measurements show up things that the eye can’t see. Same for the carbs, start measuring them again and you should see the results. You get out of it what you put in mate.
Hey Andrew,
Originally, my workouts were at noon,
1st meal at 1pm, last meal at 8:30. (1-9 eating window. )
My new schedule i will be working 9-6pm and workouts will be at 7pm. Where should i place my meals and which macro should i use per meal?
I start this new schedule tomorrow.
Thanks! Progress is great so far, and i look forward to our 4-week check in next week.
-Daniel G
Presuming you’re only allowed one lunch break, a two meal schedule, 30/70 macro split may work well for you. Plenty of veggies in that first meal please Daniel, and good carbs (Potatoes, rice, etc.) rather than cereal or other processed stuff.
Gotcha. So 30% of my calories at my lunch break (1pm) and 70% of my calories after my workout(8:30pm)? I assume the same for rest day? 30% at lunch and 70% at dinner?
60/40 rest day, unchanged from the initial set-up.
Hey Andy. I’m a huge fan of your work and the way you approach IF. I actually just started a blog (not consulting so in no way am I trying to compete with you). I was wondering if you could give me some feedback? It’s called thebodyexperiment.org. I know you’re busy so it’s no prob if you don’t have time. Again, huge fan of you and your work.
Adam
Cheers Adam.
The title of your blog is “The Body Experiment” and thus a first time visitor shouldn’t have to go digging to find what that experiment exactly is, (3 months 6 meals a day followed by 3 months IF), it needs to be up there on that front page and obvious I reckon.
Also, how exactly are you defining those 2 styles? There are many ways to skin a cat.
You’re absolutely right about different opinions and protocols for each diet strategy. I am about to post two additional sections to list what I am using as my guidelines for each methodology. I’m just going to use the most simple, most widely accepted ways to implement each. Not my opinions or thoughts, just what seems to be the most prescribed. I am also going to add a subtitle to the blog to better explain what it’s about. Thanks for having a look.
Good luck!
Hi Andy,
I am a golfer. I don’t think I can fast while I’m golfing for around 6 month (summer).
I have been on IF for 5weeks and I see the result is comming.
I really want to keep doing it….. If you have any advise for me??
Much appreciated!!
Thanks!
Aeran, from Canada
There is no reason why you can’t skip breakfast and golf.
I am just concern that if I’m getting weak during the game in the heat.
I usually drink a lot of water and mixture of elode(30g)+BCAA(30g) through out the game for endurance and prevent muscle aches.
Can I take these two mixture during the fasting and golfng?
I need help!!
Thanks.
All you need is water Aeran. It’s golf, not a marathon. Perfectly possible to go for a long walk without having eaten breakfast.
Hi, Andy I was wondering if a shorter eating window is more effective then the 8 hours , I.e like a 4 hour window or even 6 hours? Does it make a difference at all ?
The negatives outweigh the positives. I’ll post about this soon as it’s such a common question.
Im living in japan osaka sakai shi and I need help to keep my gains, plz contact me!
Thanks Roland. Application received.
Hey Andy, big fan! Left you email and filled out contact form. Can’t wait to start working with you!
Hey Andy!
Emailed you all the details you need earlier this month, looking forward to hearing from you!!
You are doing a great job. Just left a personal consultation apply and I can’t wait until i hear back from you. Will be an awesome experience and journey for me.
i believe im on the waiting list..looking forward to hearing from you!
Tarek
Hey Andrew,
I’m very interested in starting consultations with you. I have e-mailed you already and waiting for reply =P
Andy,
My current program consists of two post w/o meals. One at 1830 hrs. and the other two hours later at 2030 hrs. Because of my schedule, both meals are being pushed back anywhere from a 1/2 to one hour. This at times, has left me eating an hour or less before bed time. With that said,
Is it ok to narrow the gap/time between my two post workout meals so I get both of them in by 2030 hrs. ? Or should I consider having two pre-workout meals and only one post?
Thanks,
Doug
How about a two meal split of 30/70, pre/post workout? That would be a nice way to ‘eat big’ despite cutting.
Hi Andy,
I have to say I am REALLY impressed with your work! I’ve already decided to apply for a personal consultation, but I won’t be able to send my body stats/goals ’till around mid November/December due to personal issues. Is this okay with you? I just thought I’d give you a heads up.
-Nathan
Thanks Nathan, look forward to hearing from you then.
Hey Andy,
Im a big fan of the Intermittent fasting approach. Although I didn’t essentially get into my ripped body shape using the leangains approach, I have been using it over the last two months to maintain it, something that has proven to be difficult for me over the years of training. The first month I maintained my size, whilst getting some better definition in my abs.
I then took a month of holidays and went travelling for 4 weeks, didnt train even once. Alot of alcohol was consumed, benders of upto 8 days!! To my suprise, I kept almost all the weight off, something that i would say would’ve been impossible if I wasn’t fasting and following yours and Martin’s guides on how to drink and not get fat.
It was alot simpler than I thought, I just ate in the 8 hour window, kept high carb drinks to a minimum (beers), and got wasted on the harder stuff (tequilla, vodka). As a rule of thumb on the big nights of boozing tried to keep carbs/fat to a minimum and protein really high for satiety and to reduce catabolism. But of course, I am human and did go all out some nights, over ate my calorie intake by alot and was careless with drink choices.
I feel like I should of stacked on a good 5 kilos of fat after putting my body through that much partying, but to my suprise, the six pack is still there and muscles haven’t magically fallen off!
Time to get into it for a lean gain now, stack on some muscle and get super ripped! Thanks for the help!
Jez that’s great to hear. I saw your before/after pictures and they were awesome, got really well defined. If you’ve managed to keep that condition despite a month of partying in around Europe, that’s something special right there. Do have a link to a picture I can post to show people your current condition? Perhaps the transformation pics then your current condition now. I know people will be interested, and I’ll include it in the “How to drink beer and not screw up your diet” post (http://wp.me/p1H4CG-c6).
Andy, I cant tell you enough how amazing this diet is. Its so hard to scarf down 1000calories post work out but I feel so full and don’t have any cravings throughout the day. Being on this diet for only 3 days, i have already dropped 1.5 lbs!
Yeah it’s awesome eating so much after a workout eh? Thanks Phil!
Just dropping a little note to say that I’m on day 5 of my diet, and things are working out beautifully! I’m never hungry, and I’m already down to 169 pounds! I started at 173!
Excellent Dorin, hit me up if you have any questions.