Below are a collection of before/after pictures and stories of some clients that wanted to share. I’ve included a lot of variety here in the hope that you can find someone that you can relate to, so that it will inspire you.
Everyone starts at a different point and has their own unique journey. You’re inevitably going to want to look and compare as you progress, we all do, but don’t get lost in this. If you are becoming a better version of yourself each time, that’s all that matters.
Note: I’ve given up on trying to put these in some kind of order. After the first 10 or so they are just in date order. Happy scrolling!
Age: 27 Height: 189cm
Before, Week 1: 96.9kg, 95.1cm @navel.
After, Week 10: 85.6kg, 79.8cm @navel.
Two important points to consider:
- I trained just 3 days a week in the gym for 45 minutes.
- I didn’t do any cardio.
With the planned publication of this website, I purposefully over ate my way to being fat so that I could show people what can be done in such a short time frame. To prove that I had absolute confidence in the method, I published the results of the diet in ‘real-time’ on Facebook for all to see.
I wanted to prove that it’s not the supplements, cardio or lots of training that achieve this, but focused training 30% and the diet being 70%. To read more about my motivations to do this read my blog post, “The truths the fitness industry doesn’t want you to know…”.
Scott, New Zealand
Age: 36 Height: 186cm (~6’1″) 14 Weeks
Weight: 91.0kg (200.2lbs) -> 85.4kg (187.9lbs)
Stomach: 86.0cm (33.9″) -> 77.5cm (30.5″) @navel
Chest +3cm Legs +2cm Arms + 1cm
Squat: 145kg*5 -> 162.5kg*5
Dips: BW+40kg*6 -> BW+60kg*4
Deadlift: 185kg*4 -> 195kg*3
Chin-Up: BW+40kg*5 -> BW+45kg*5
Scott’s actually grey bigger and stronger despite dieting as the figures show.
- Click for an explanation of why I think that was, and why Leangains is so effective.
- Click for a full interview with Scott including details of his workout routine.
- Update: Scott’s slow bulk progress photo.
‘Yan’, United Kingdom
Age: 48 Height: 178cm (5’10″)
Before, Week 1: 72.5kg (160lbs), 85.0cm (33.5″) @navel.
After, Week 12: 65.3kg (143.6lbs), 74.5cm (29.3″) @navel.
Taken from an e-mail,
“Hi Andy, Here are my 12 week stats and images, These are the best I could do with the available lighting. The 12 week journey has been fantastic! This has been so easy and enjoyable. I now feel i have complete control of my eating and exercise and I will eat and train like this for the rest of my life!
I have never felt better my energy levels are through the roof and I sleep like a baby every night. I wish I had found this method years ago and not waisted so many years on f***ed up programmes that did nothing!!
Do you think I need to lose a touch more before the slow bulk, still can pinch an inch around the BB?”
Things worth mentioning:
- He’s 48, not 18. I hope this proves inspiration to people.
- No cardio, 3 days in the gym only.
- He did this with food alone, no fat burning supplements etc.
If you would like to read more about his experience in the 12 weeks, I did a short interview with Yan which I have left unedited. I’ve included another front picture.
Age: 38 Height: 178cm (5’10″)
Before, Week 1: 100kg (220lbs), 101.6cm (40″) @navel.
After, Week 11: 90.1kg (200lbs), 87.6cm (34.5″) @navel. (Click image for full size)
When Peter sent me these pictures just 2 and a half months after he started I did more than a double take. I had my screen on full zoom checking facial features to be sure that it was really him and not his brother.
Strength stats: Deadlift 130kgx5 -> 170kg x5, Squat 115kgx5 -> 147.5kgx5 and the weighted chins being the most significant changes. Really made my day. Here’s what Peter had to say:
“When I first contacted Andy in January, I had tried many other fat loss programs and had spent a LOT of money only to end up in a shape that I wasn’t happy with. Some of the previous programs I had tried did help me to lose weight and lower bodyfat, but I would lose a lot of strength also. I found the program very easy to incorporate into my training and eating habits, and was able to use good normal food to get my macros. I was never hungry and after the first week had passed, I no longer had any pangs for chocolates or sweets. For me that’s saying something because as you might be able to see from my original picture I am very fond of chocolate. LOL.
Eating the Leangains way works. If it worked for me it will work for anyone. I was able to keep my strength and lose my belly. I still have a ways to go but I know that I am using the right methods to get me to the place I want to be.
I would recommend anyone that’s interested in losing bodyfat and increasing strength and muscle in a safe, healthy way, to contact Andy. My only gripe is that I had to buy a load of new clothes because all my other clothes are too big for me.
My best to everyone in their training.”
Karna, BJJ Fighter
Getting this photo with the news last week lit me up with a smile that lasted all day. After a successful cut, Karna takes gold.
“I won the Pan American Championship at blue belt lightweight. I closed out the finals with my teammate from Brazil. Took final progress pic before the tourney (pre-binge) which I’ll send to you later! Overall I went from 152 down to 134.5, then increased calories for 3 days leading up to the tournament and hit weight perfectly at 136. Lifts stayed about the same because I haven’t been.
Thanks again for your help. Despite my health mishaps and injuries I definitely learned a lot about my body and how/when to fuel it properly.
Spreading out the weight loss over months instead of 10 days made all the difference in the world. Being able to eat regular the days before helped a lot mentally as well because I didn’t feel depleted. My main goal now is to lose this damn stubborn adipose fat pocket around my belly button that I’ve had since I was a teenager! Arghhhh!!!”
Karna’s being a little hard on herself with that last comment as I’ve seen the photos and there is a huge difference, very little fat left. Still I can understand her quest and looking forward to seeing how she gets on on the coming months. Months? Yes. While Karna could do it in less time, being a weight-class athlete it’s advisable to stay at the upper end of that, so were adding in some squats to build up more muscle while slowly burning off the fat.
Carl, BJJ Fighter
Poses are a little different, but the figures don’t lie:
Weight: 204lbs ->198lbs, Stomach: 90cm -> 84cm
Strength increases, but the measurements tell the story here: Legs + 2.5, Chest +1cm, Arms +0.5cm (All things that you’d expect to decrease with all other things being equal when on a diet.)
“The results have shown obvious in all areas, lower fat %, greater strength, good results in BJJ. I won a silver and bronze in my weight class and open weight at the Abu Dhabi World Pro Trials in New York just a few weeks ago.Though since I “started” IF (i.e.: read Martin’s blog and attempted to figure it out for myself), those two were my 14th and 15th medals.. so I can safely say that fasting works well with BJJ haha. The collection.
When I went home and trained at my regular BJJ gym I probably 4-5 people asking questions about my diet/training method because they just saw that much of a difference in a month.”
Great work Carl and thanks for sharing that with us. I hope we can get someone into the UFC wearing a Leangains t-shirt in the Octagon one day. That’d be awesome.
Weight: 204lbs -> 189lbs
Strength changes: Overall rep strength declined, but set two PR’s during final weeks of diet: 405lb Squat 505lb Deadlift
Shoulders before: 50.5, After: 49.75 Chest Before: 41 After: 40
Waist before: 33.5 After: 30.75 Arms Before: 16 After 15.75
Thighs Before: 24.75 After: 23.5 Calves: Unchanged
Update (Mid May): Jeff sent me the updated picture on the right 6 weeks later. Leaner and stronger.
Update (Early July): See this post for more pictures.
Age: 35 Height: 163cm (5’4″)
Before, Week 1: 57.0kg (125.4lbs), 78cm (30.7″) @navel.
After, Week 12: 54.4kg (119.7lbs), 68cm (26.7″) @navel.
Kyoko, mother with a full-time demanding job, told me flat out at the start, despite my protests, that she didn’t have time for the gym, and gave me just two 15 minute sessions a week in which to plan a home-workout for her. Click for more photos and an interview.
“I totally agree with you, difference is night & day. My gf said thinks I’m getting too skinny lol…said she likes me little beefier…”Can’t you be ripped & be beefy at same time?” thats a direct quote from her this past week. I may have lost a little bit of mass from start but not much….I totally skewed the results/tracking info as I failed to initiate the tracking of progress until I emailed you telling you how big of a dumbass I was for not doing it. [Hence the lack of data.] I think I am harboring some stubborn fat around my lower abs & back… then I’m looking forward to a slow-bulk.”
Self Suffice*, USA
156lbs 144lbs 148lbs
Most people would have been happy with the two month progress, but Self wanted to be shredded. I finally convinced him to switch from using his ‘home gym’ to the barbells around the time this middle photo was taken.
The barbells have clearly taken their effect. From the middle to the last photo (10 week period) he dropped body fat but is actually 4lbs heavier, so there’s been a good deal of body-recomposition gone on here. How much muscle was actually gained overall? -Difficult to be exact, but I’m happy with his results.
Notable strength gains in the last 10 weeks:
Deadlift 235 -> 315lbs
Squat 190 -> 240lbs
Here’s an interview with Self.
Weight: 146lbs -> 131.4lbs Stomach: 75.5cm -> 67.5cm
Strength: Deadlift 142kg -> 156kg, Squat 80kg – 98kg, Bench 90kg -> 80kg*
“Pleased with the results and want to thank you for setting up your site and providing me with personal guidance. I feel as though I know my body more than I ever have. Now my abs are very nearly out when relaxed, doesn’t take a lot for them to show when tensed.
At 131.4lbs I feel scrawny and am really looking forward to slowly bulking up.
Having the control over my body makes me even more excited to start as I’m confident I can do it with your guidance for the first time in 2 1/2 years!”
I don’t think there’s anyone that’d look at you with your shirt off and accuse you of being scrawny mate, it’s just that we’ve all been taught that the norm is to be 200lbs when shredded, which one look at any boxer (or other weight class athlete) will tell you is BS. That being said, I can understand his feelings to work on a slow-bulk. He’s got a perfect base to work on and I’m interested in seeing what the next 6 months brings for him. Keep us updated Joe!
Karel, Czech Republic
Karel lost 22lbs and 4″(10kg, 10cm) off his stomach, yet interestingly there was little change in his chest, legs or arm measurements, which indicates muscle growth. Obviously just part way through his journey, but I think it’s a good example of a more “normal” guy’s progress.
“I am pretty happy (I dont smile on the photo because I wasnt smile on the first one and I read somewhere that it biases progress). Best thing about that is I was never hungry and felt good all time.
If you want you can share it but I think my progress is not so good mostly beacuse of 3 week break. And my message [to readers]: chicken breast and broccoli with cheese sauce is best stuff for rest day .”
Weight: 224.4lbs -> 196.7lbs, Stomach: 37.7″ -> 32.1″
“I just wanted to thank you mate this has been such a great experience for me, wrapped with my results, and now looking foward to getting rid of the last little bit around my belly button and love handles. You have made this so easy to stick to mate and the results are unreal, I feel better than I ever have… I will be in contact in a few months when im at my desired bodyfat and starting my bulk, cheers andy your a legend!”
A side photo can be seen here.
“Feels kinda weird looking back on the first photo now. Damn I looked like a chubby little bear,” he joked in the mail with the after picture.Now, he’s at the point where the idea of having abs is no longer a dream but actually a very real, and near-future possibility.
He averaged around 1kg of fat loss a week, which for a man of his size (and age) was probably the perfect rate at which to do it and suffer no skin sag issues. I’ve suggested he have a diet break and then continue for another 2 months. Here’s what he wanted to say:
“These 3 months have been a real eye-opener for me. My relationship with food have throughout my life been quite bad, eating all kinds of junk. Sure I have been working out, but never that serious.
For me to contact Andy was the most important step in the training-part of my life and I am so glad I found his website. He gave me all the tools for success and it was up to me to make it count.
Overall, my journey has made me a lot more comfortable with “healthy” food and lifting weights. I see everything from a different perspective now and it feels great to be able to take things seriously now.
At first I thought that it would be hard, but cutting with Leangains have been so easy, almost too easy sometimes Especially with the tweaks and encouragement from Andy throughout the whole process.
No loss in strength felt amazing and I feel like I am in the best shape of my life right now, so, from the bottom of my heart, thank you for this experience and for introducing me to this world of Leangaining.
I will never go back to my old life-style. NEVER! / The padawan”
Joar thank you. And buddy… time to change those bed sheets.
Age: 29 Height: 179cm (5’11″)
Before, Week 1: 73.4kg (162lbs), 86.4cm (34.0″) @navel.
After, Week 12: 69.5kg (153lbs), 77.5cm (30.5″) @navel.
“I never imagined that I could get in great shape simply training 3 days a week and eating huge meals in a matter of weeks. Your planning and macro managing helped me really learn a lot about eating and training!
Best thing I ever did for myself was contacting you. I honestly would of wasted valuable time trying to figure it all out. You have made it so great and motivating.”
You can read the full interview with Eddy here.
Age: 26 Height: 182cm (~6ft) Weight: 165lbs -> 164lbs
Stomach: 83cm -> 77.4cm Chest: 93cm -> 95cm
Deadlift: 235lbs -> 280lbs Front Squat: 165lbs -> 205lbs
Weight hardly changes yet stomach considerably down, all other body measurements up, and strength increases. -An excellent example of body recomposition. Excerpt from the e-mail with the “after” pictures:
I just want to say BIG THANK YOU man, you are super professional and friendly, I constantly link my friends to your blog. Spending money and signing up with you was one of the best decisions I have made in my life, no joke. I think if I tried IF by myself, I would given up two weeks in, but thanks to your reassurance I was able to keep at it. Yeah I didn’t get as shredded as some people, but I was able to get off that skinny fat that haunts so many people with my body build (tall and fat ALWAYS goes into stomach/love handles areas). Leangains also a method that works better for me then doing regular bulking, that never worked, just made me fat in uneven ways. I think lots of people don’t realize that not every body type can get bigger through same methods. Leangains works for me, which is great! [Continued here]
Sand came to me with the goal of “ripping up”. Given the time frame and his physique (weak, as he hadn’t trained properly before) I think we did a good job. The photos represent the 12 week period from 22nd Feb this year.
Results: 8lbs down. Arms size maintained, leg size a couple of cm bigger. -A clear indication of growth, as they would have been smaller with the fat loss alone. Bench +18lbs, Squat & Deadlift +50lbs. I’ve put what Sand wished to say in the comments here.
When Rich initially contacted me I was pretty convinced that I wouldn’t be getting a reply to his initial inquiry. His mail hinted that he thought he was in a similar physical condition to Scott before his cut (not an uncommon phenomenon). I pointed out that his strength stats were vastly different, he was probably carrying a lot more fat that he realized, and told him what I thought he could expect from 12 weeks on the diet. -Most people don’t react to the truth well and I never hear from them again (bullshitting people might get a quick sale but it gives me no job satisfaction and isn’t a good way to do business), however Rich to his credit adjusted his expectations and jumped on board.
“Funnily enough I’m the same weight now that I was when I started training 6 months ago, but I look radically different, so composition must have changed greatly.
Anyway thanks again Andy, I’m truly grateful. It was money well spent in my view.”
Stomach: 98.0cm -> 81.6cm Weight: 90.9kg -> 85.0kg
Strength (5rep): Deadlift 90kg -> 135kg, Squat 100kg – 130kg, Bench 92kg -> 125kg
It’s quite clear that there has been a lot more fat loss that the scale weight drop as he took 16cm off the stomach and made significant strength increases. Is it double? Possibly.
“So far I am really pleased about my results in just 12 weeks. You might have other clients who have progressed even more, but in my world this is my wildest progress ever realized and for the first time (you might not be able to see it on the pictures) there is a hint of abs being there. So now I am really motivated, a lot more than in the beginning. All in all thanks!”
My first reaction there Max is that you look bigger as well as leaner, which I thought couldn’t be right because of all the travel but… but looking at the stats and we have – 2-2.5 inches off the stomach, 1 inch on the arms (!) and legs. Great work mate.
“I think my body responded to the diet and the reduced workload very well. Even though I was traveling roughly 2 of the 12 weeks, I made good decisions with regard to my food choices and relied on protein powders and a few complete fast days to get me through “travel” days in the airports, etc. I also made sure to do some sort of bodyweight routine, whenever I could… …I am excited about the future training to come.”
Max is in the watch business and holds a very high position in a very well known company. Currently he is trying to help disabled vets get back to work with a watch project which you can see on Kickstarter -help spread the word and make a difference.
Weight: 88.0kg -> 83.2kg
Waist: 91cm -> 82cm
Another good example of body-recomposition by Daniel here. The change in weight not reflective of the true fat loss figure given the increases in strength and considerable drop in belly fat. Deadlift, Bench, Chins and *Pistol-squats (*due to lower back injury) all increased.
Update: Daniel came back to me with this photo. Interestingly at 81.4kg with unchanged stomach measurements but clearly harder and a little stronger.
(*Click to enlarge)
Age: 28 Height: 180cm (5’11)
Time Frame: 14th November 2011 ~ 12th January 2012
Originally I contacted Jayson when I heard his story of losing 60lbs and wanted to share it with people to inspire them. I posted it on the blog in November.
At that time Jayson seemed a little depressed because he had been stuck on the same weight since February (10 months). As he had been kind enough to do the interview I offered to make him a client to see if I could help.
For two months Jayson kept sending me messages saying how amazingly the diet was working for him. I have to admit I thought he was exaggerating or just trying to help me out but when he sent me the “after” photos two months later, I was really pleasantly surprised. Great to see.
If you’d like to see those messages, photos of Jayson before he lost the weight or the reason for that scar, please see the original interview.
Age: 28 Height: 180cm (5’11)
Before, Week 1: 76kg (167.2lbs), 81.0cm (31.9″) @navel
After, Week 4: 74.4kg (163.7lbs), 78cm (30.7″) @navel
“Honestly, I was tired and unhappy from living a dogmatic BB’s life, training ~6 times per week and eating 6-8 meals a day. I must admit, this kind of life style gave my good results and took me to ~5% BF. But in the end having a 6-pack this way was just not worth it. I knew it had to be an easier way to maintain a low BF percentage, without always felling hungry, groggy and pissed of about everything, just waiting for that next meal.
If you decided that you need a professional to guide your through your transformation, Andy is your man. He knows his stuff… I’ve been working with Andy for a couple of months and there are three things I would like to highlight… [Full Interview Here]
The most important thing for Ziga was to transfer from the 6/7 meals-a-day system to the LG system while keeping the abs, and in the progress freeing up training and cooking time for the rest of his life. I’m very happy to say we achieved this in a month, and the next month was spent fine tuning the diet to get his abs in good shape. The above picture you can see is the progress made in the last 4 weeks. I’m now helping him with the slow-bulk.
Age: 34 Height: 164cm
Before, Week 1: 60.9kg, 78.5cm (30.9″) @Navel
After, Week 12: 55.5kg, 69.5cm (27.4″)@Navel
“When I had my first meeting with Andrew, I told him my goals were to lose the weight I had put on since getting pregnant and get my old healthy body back.
He incorporated my food preferences into the diet, helped arrange training around my busy schedule as a working-mum, and was always on the other end of the phone if I had any questions.
In 12 weeks I did better than just get my old body back. I feel more confident and healthier than ever. But the best thing that you can’t see in the photos is, I don’t feel tired carrying my 3-year-old son anymore.”
For the ladies, why not join this great ‘leangains’ inspired Facebook group for women helping each other and sharing success. There is also a great two-part testimonial/ interview with a professional figure mode. Part 1 / Part 2.
Age: 33 Height: 179cm (5’11″)
Before: 92.5kg (203.5lbs), 94cm (37″) @Navel
After: 86.0kg (189.2lbs), 85.5cm (33.7″) @Navel
Squat: 100kg (220lbs) x 4 —> 140kg (310lbs) x 4
Age: 32 Height: 180cm
Before, Day 1: 75.5kg, 83.8cm (33.0″) @Navel
After, Day 19: 72.9kg, 78.1cm (30.7″) @Navel
“It’s amazing what three weeks can achieve,” said Phil to me when he send me this picture, and the same kind of thing in numerous mails since. Phil is currently doing a slow-bulk and mainly works out at home. I’ve told him he needs to include some Deadlifts and weighted exercises if he’s to get ‘thicker’ from now. Phil was is very good shape before, and this is just an illustration of what happens when someone in good condition get’s their diet tweaked. The right nutrition at the right times took him from good to great condition very quickly. See Matt below for a further illustration of this.
Matt is a cyclist. He trains nearly every day and clocks up hundreds of kilometers in a week. He came to me frustrated because despite all this cardio he never managed to lose the last layer of fat covering his abs. Once we got his nutrition timing and macros sorted, he saw results pretty quickly.
The lesson here for the average man: Get your diet in shape before throwing loads of cardio in there. Because if your diet isn’t on point, you might be spinning your wheels (literally) and not getting the results you want.
Jeremy didn’t pay and so for the first 4 months there were no big changes, as is usual for friends. However then he got the offer of a modeling contract for a new business venture. He had something to lose and he started taking things very seriously indeed.
The result? Skinny-fat, untrained, weak. -> Shredded. Total time: 8 months.
[Click the thumbnail for a bigger version.]
Stomach: -11.5cm /4.5″, Weight: -9.0kg/19.8lbs, Hair loss: Substantial
Not the best pictures for comparison as Sind had a shave but looking at his face the difference is clear.
“After 18 months of university I weighed 105 kg. I started with the Anabolic diet and lost weight but stalled at the 97-98 kg. My friend Al introduced me to LG. Although this was a new stuff to me and completly different to what I have learnt about nutrition and diet, I started and lost 4 kg. Al recommend me to hire Andy, and thats what I did.
The collaboration with Andy was really great. I learned a lot about diet and nutrition and what I mostly liked was that Andy wasn’t that kind coach who dictate what you have to eat and to do. He just gave clear and direct assignements. So in these three months I could develop my own “style of eating” with Andy’s help.
I’m happy with my current results and motivated to go forward especially the goal “getting abs” and a lean body is nearer then it ever was.
“Andy, I want to thank you again and comunity, Andy is your to reach your goals. By the way, you can be sure I will upload new photos with my abs in future. “
Weight: 150lbs -> 143lbs, Stomach: 30.7″ -> 28.5″, Deadlift: +55lbs
We were doing well until Vegas happened. Well, he’s British and it holds a kind of mystery to us so I don’t blame him for going wild.
“I’ve written something for you to possibly use on the site, it’s a bit lengthy and may be a but much for what you want! Feel free to edit as much as you want/need!”
Well I haven’t edited it but what Jack wrote I found myself cringing to read; it makes me sound much better than I am. I’ve come to a compromise and tucked it away in the comments here.
Bf%: 12 -> 7 (estimated)
Phil was new to lifting, so he had great gains. Overall less than 5lbs down, however a full 10cm down on the stomach and that suggests a greater fat loss figure than that. Double or slightly higher from experience. Comparing the photos he’s definitely got more of a shape; less like a pear and are most definitely starting to get a ‘v’ shape. Chest and shoulder definition too.
“I’m definately smiling. I noticed the gains I was looking for, and can tell this is only the beginning. If I need your help with something, I’ll be sure to post comments on your site. Seeing other people have their questions answered there has been infinitely more helpful than lurking on /r/Leangains for a year. And you will definately get some more pictures at the end of the year. I look forward to showing you the body you helped me make!
Thanks for everything!”
Weight: 153lbs -> 136.4lbs, Stomach: 33.9″ -> 28.7″, Height: 5’7″
Deadlift: 155lbs ->245lbs
“I will begin this email with a very BIG Thank you! The past 12 weeks has been a tremendous experience for me. I really couldn’t imagine that more than 12 weeks ago, I was just looking for something, a diet, a program, anything that will help me shed the fat without the cardio. What you have shared with me instead is a lifestyle that I can live with for the rest of my life. You have also taught me the importance of diet and help me understand my body better and I’m very grateful for that. Signing up with you is one of the best decisions I have ever made.
Going into the program, I told myself that I will be happy just to shed some of the fat in 12 weeks. As the weeks progressed, fat loss and strength gains continued. My wife told me I have become a mirror whore because I kept looking at the mirror every morning to see progress. I am not ripped as some of your other clients but I am very happy with my results. I know I have more work to do and I now have a solid base to build upon. I remember you told me that the program will not take me to my final destination and I totally agree. I don’t think it ever stops. It’s a lifestyle, I’ll keep doing it till I am able to.
Again, thank you very much and more power to you and Martin.”
Weight: 170lbs -> 158.5lbs, Stomach: 36.3″ -> 28.9″, Height: 5’11″
“It’s been a great journey with you these past 12 weeks. My strength improved and I look the best I’ve ever looked in my whole life. Thank you!!” (March 20th)
Jason is one of those rare few that kept his new year’s promise to himself. He saw the results after 12 weeks, got inspired, continued. He was completely new to lifting; started out unable to do a single chin-up, now he can do 15. Interestingly his arms, chest/back and leg measurements are pretty much the same now as they were at the start, the difference being that where there was once flab, muscle has grown. I just wish a certain couple of close friends would follow his example. -You know who you are. (Jason sent me this picture a week later showing off his “abs”. Click to enlarge –>)
Weight: 158.0lbs -> 143.2lbs, Stomach: 33.0″ -> 29.6″, Height: 5’9″
Weight: 187.8lbs -> 176.2lbs, Stomach: 34.2″ -> 31.2″, Height: 6’0″
Oh, and if you’re ever in the Boston area, feel free to drop me a line!”
Weight: 183.2lbs -> 166.7lbs, Stomach: 33.9″ -> 30.7″, Height: 6’0″
“So thats it, thats me done with my 12 week cut and overall I am very pleased with my results! I got down to the 10% that I was after, and to be honest I think I could have got leaner if I had included fasted morning walks on my rest days, didnt have the 7 day break last month and didnt spend my last weekend on my mates stag. But I think to get into single digits of body fat you need quite a decent amount of lean mass underneath to show off, which I don’t…yet!
Really looking forward to bulking now mate as I’m feeling kinda skinny. Also looking forward to taking down those amazing looking post workout/bulking meals that I keep reading about!”
Indeed Aaron, this is where the fun begins!
Julia, Canada – Triathlete
**Weight: 137lbs -> 137.5lbs, **Stomach: 32.1″ -> 28.0″, Height: 5’6″
Squat: 95lbs x 6 -> 160lbs x 8 Deadlift: 95lbs x 6 -> 160lbs x 4
“…I am also super super happy that I raced and placed well, and that I’m on track to achieve and surpass the goals I had for racing this season – my times are getting faster and I’m going to complete longer distance races, what more could a beginner triathlete ask for??
16th Sept. Received an update from Julia in the comments..
Weight: 185.9lbs -> 168.1lbs, Stomach: 35.0″ -> 32.0″, Height: 6’0″
“Well it’s the end of the 12 weeks and I must say it’s been pretty easy and I am really starting to notice the results. I don’t really think the photos do the progress justice I have noticed a big difference in my appearance and extra veins/definition starting to show.
May I take this opportunity to say that I have found the whole process very easy, and I would not have achieved these results without your guidance, and I would like to congratulate you on your straight forward and effective manner. If you would like me to write something up for the site by way of a “client recommendation” then please let me know and I will be happy to.”
That’ll do just fine Ben.
Weight: 175.0lbs -> 160.8lbs, Stomach: 34.8″ -> 30.8″, Height: 5’9″
“Overall Andy, I am more then pleased with my results since starting the consultation with you. From when I started LG in Jan 2012 up until working with you in April, I have had great results but began to stall and you dialled me in and the past 15 weeks I couldn’t of asked for better results and most of all, what I learned and am able to take away from this and use forever.”
Weight: 181.0lbs -> 169.4lbs, Stomach: 35.3″ -> 32.1″, Height: 5’9″
Squat: 235 x 6 -> 300×5 Squat: 230 x 5 -> 300×5
“Andy, I am extremely satisfied with my results. I would like to be posted on the results page but I have no idea what I would say except if I wouldn’t have snacked as much throughout the program I know I would have lost more weight. Im going to stick to the cut for another month and add some cardio to help get rid of the rest of the fat. Thank you for time Andy. I feel i have a much larger knowledge base because of your program.”
[Lou started in a similar condition to the photo above on the May 1st, however the above shot is a fairer comparison pose.]
Chris H, Scotland
Age: 44, Weight: 156lbs -> 153lbs, Stomach: 32.7″ -> 30.1″, Height: 6’0″
[Chris has written about his journey in an article, "Approaching a Ripped Body?" on his website here.]
“I chose to work with Andy because I decided that I wanted a coach. At 44 I had started training at 15 and had kept studying the subjects of exercise and diet ever since. With my frame and genetics I was never going to be Mr Olympia and my focus had been on keeping fit for my hobby of hillwalking in the Scottish mountains. I’d also picked up a few injuries over the years via squats and deadlifts so had been limiting myself to bodyweight moves in recent years.
Looking back I now have what I have never before possessed - some abs. But I also gained something more important: an understanding of the process and the tools that have got me here. I know where to go next, what to do to get leaner or to add some bulk. All this information is out there – on the interwebs or in Lyle McDonald’s or Alan Aragon’s writing – but believe me it becomes real and simple when you commit to it and become a client. If you are considering taking that step I would certainly encourage you to do so.”
Chris has a popular website – Conditioning Research – which was one of Outside Magazine’s top 10 Fitness sites of 2011, is Fitness Correspondent for a popular UK hillwalking / backpacking magazine – TGO – and has written a popular ebook on fitness for hiking – Hillfit.
Phil N., UK
43 YEARS OLD. 3 DAYS A WEEK TRAINING. 2 MEALS/DAY. ZERO CARDIO/ FAT-BURNERS/ ‘FUNKY STUFF’.
Though Phil did shed some fat, this isn’t really about that. An experienced amateur bodybuilder, he wanted to share his experiences when he switched from 6 meals a day to IF/LG principles. There is an interview with Phil here.
Weight: 226.6lbs -> 209.0lbs, Stomach: 39.0″ -> 33.5″, Height: 6’0″
Squat: 405 x 5 -> 405×7 Deadlift: 315 x 4 -> 365×5
Weight: 174.6lbs -> 160lbs, Stomach: 32.9″ -> 29.6″, Height: 5’10″
Brad has a full account of his experience on this Reddit thread.
Weight: 197.2lbs -> 176.4lbs, Stomach: 35.1″ -> 31.1″, Height: 5’9″
Update Dec. 12th: Rod’s current condition pictures on right.
“I put on a decent amount of muscle over the winter, but it didn’t show because I put
on too much fat on top of it. It’s good to see the difference in the mirror, and I’m getting a lot of comments about my body now. If could say anything about it I would mention the conditions I was able to get this weight loss in. I usually had bad choices to eat for the 2+ weeks of the month. I also did it with a totally sedentary job and zero cardio with the exception of a short walk every other day to get my joints
moving, and some light stretching. I feel like I could have lost 5 or 6 more pounds if I had a normal job and schedule.
All in all I’m pleased, and think that I have the ability to get as lean as I’ve ever been following leangains with a few more months work. This is by far the easiest way to lose weight I’ve tried, and as a bonus, I didn’t have to eat 6 times a day, and could eat anything that would fit in my macros.”
Justin B., USA
Weight: 166.5lbs -> 160.5lbs, Stomach: 31.7″ -> 30.5″, Height: 5’11″
“I’ve always been obsessed with eating healthy and going to the gym. So moving to the 16/8 style of eating and lifting heavy 3X/wk was really seamless. At first, against Andy’s wishes and rules, I counted everything–protein, fat and carbs. But it wasn’t long before I gave myself over to the simplified rules and life got a helluva a lot easier. The first 4 weeks of the program, I saw very little change. But when Andy tweaked the macros after week 4, the transformation really got exciting. After 12 weeks I’m happy with my progress but know there is still more work to do to get to my desired level of leanness. Andy made the whole process super simple and I’m confident I now have the tools to be able to succeed on my own.”
Paul S., UK
Weight: 153.8lbs -> 140.8lbs, Stomach: 33.9″ -> 28.3″, Height: 5’8″
“12 weeks ago I had no idea what I was doing, no idea where to start, but having stumbled across your site, I saw the results other people were getting with you and knew if nothing else, you could get me on the right track. 12 weeks on and it’s not an understatement to say my life has been irrevocably changed for the better. You were straight to the point, gave me everything I needed to get going in a clear and easy way, and it gave me the confidence to go and execute. The best thing is that it’s been so easy to follow – I love it! You’ve given me the tools to make my goals reality, and while I still have a long way to go to get to where I want to be, it’s no longer a dream but something I know is entirely achievable!
I’m so pleased not just with my results in terms of fat lost and strength gained, but the feeling now the 12 weeks are up and the training wheels are off, I’ll be able to support myself. When people notice my body changing and ask how I’ve done it, when people ask for advice or tips – you’re the direction I point them in.”
Ross E., New Zealand
Weight: 209.0lbs -> 194.2lbs, Stomach: 39.9″ -> 33.9″, Height: 5’10″
James B., Canada
Weight: 185lbs -> 172lbs, Stomach: 35.6″ -> 33.3″, Height: 6’2″
Weight: 176lbs -> 168lbs, Stomach: 34.0″ -> 29.8″, Height: 5’11″
Lifting stats in pounds by the end were: Deadlift 365×2, Squat 275×10, Bench 225×4
Tommy M., USA
Weight: 185lbs -> 175.9lbs, Stomach: 34.6″ -> 31.4″
Kenneth N., Sweden
Weight: 185lbs -> 175.9lbs, Stomach: 35.0″ -> 31.5″, Height: 5’10.5″
“I have tried different diets/training protocols in the past, they gave me some progress, but it always swung back, I was never able to get down to the levels of leaness I was aiming for. I found IF and Leangains, I made one attempt on my own but could not dial it in. So I found Andy’s site and, well, I never hesitade to be his client after our initals emails. Now, the diet in it self is not hard, sure it takes some planning, making good food choices and measuring, but compared to 6-7 meals-a-day, its simple when you get into it. (Of course, you are going to have to something “different”, compared to 99% of the rest of the population, scary right? Well, if you feel social pressure just because you dont eat the friday afternoon cake at work, because every one else does, then you first have to take care of that “attitude” and stop letting other people rules your life. There, self-help rant over.. )
Robert P., Netherlands
Weight: 185.9lbs -> 176.4lbs, Stomach: 36.2″ -> 32.3″, Height: 6’1″
Ivan C., Malaysia
Weight: 158.8lbs -> 148.3lbs, Stomach: 30.4″ -> 28.9″, Height: 5’7″
“Getting to know about RippedBody.jp came about as a coincidence when I saw it mentioned on my buddy’s facebook wall. I started off as a 135kg kid 2 years back and decided to get my life back when my health was falling apart. Till June this year I still weighed a hefty 78kg (~172lbs), when I first met Andy. It has never been in my life that I went through such a radical physical transformation and I can never thank Andy enough for being such a great coach in my fitness journey.
To fellow leangainers and new followers of leangains I believe this is just a starting point to where I want to be 8 months down the road. My transformation was also made possible with a bunch of fitocrats in Fitocracy who were selfless in the experience sharing and tips given along the way. There was no turning back since I started off with leangains and I know I never will. Thank You Andy for bringing me to where I never knew I could be. I hope more people would come accepting leangains as their training regime and you know Andy is always there for you. Cheers!“
Katja L., Finland
Weight: 123.2lbs -> 115.5lbs, Stomach: 30.9″ -> 28.0″, Height: 5’3″
We stuck to 4 basic lifts. Katja put ~40lbs on her deadlift and ~22lbs on her squat.
“Honestly, I don’t think I have ever felt better or more confident! Well, maybe before the pregnancies but after that… So I’m really happy and grateful. I don’t think I would have gotten here without hiring you! So it was money well spent even though I’m not working and not made of money Anyways, now I’m eager to continue, so thank you for everything!”
Jukka L., Finland
Weight: 229.7lbs -> 204.8lbs, Stomach: 40.7″ -> 36.1″, Height: 5’10″
“I’ve tried pretty much everything from Weight Watchers’ points to low carbing and had moderate success. But the fat kept always coming back. Last year I got down to under 95kg with low carbing and it was mentally terrible. I went back to around 105kg and size 38 jeans, XL shirts, feeling worse mentally and it was even hard to breathe when tying my shoes because of my gut. I read about Leangains and thought it sounded pretty good and might work. I tried it by myself, but overestimated my calories and didn’t do it right. I got stronger but didn’t lose any fat.
After that I considered hiring Andy, but wasn’t sure if he could really help and if it was worth the money. My wife also wanted to get fitter so the fee would be double. It was a hard decision because we don’t have a lot of extra cash just lying around at the moment (I have my own company and my wife is at home with our kids). It’s not even a lot of money for most people and absolutely worth it. If getting lean makes me healthier and I live longer in better shape, it’s a good investment.
So we both decided to hire Andy and all I can say is that for the first time I really feel like this is a sustainable way of life while ”dieting”. I get to enjoy eating, I can eat things I love (like sweets) on some days and hunger is never an issue. I feel good, the fat just keeps burning and this doesn’t feel like a diet at all. In addition to all of that this has been the fastest progress I’ve ever experienced AND I’ve become stronger. When I started in the spring I could do a few chins, now I do weighted chins – I even did 2 reps with a 16kg kettlebell around my waist. I’ve never in my life felt this good and strong. And happy with myself. I know I still have a long road ahead of me before I can see my sixpack for the first time in my life, but Andy gave me the tools to get there. And I know I will succeed. My only problem is that I need to keep buying new clothes.”
Ren K., Japan
Weight: 156.2lbs -> 154.4lbs, Stomach: 32.0″ -> 30.5″, Height: 5’6″
“First of all, I was simply expecting to get skinny. I guess I had a false understanding of what “lean” really means. I also did not expect to get so much stronger. Call it newbie gains, but I just deadlifted 135kilos five times! I can now comfortably bench my weight, squat 1.5 x body weight, and deadlift 2x body weight. And by comfortably I mean multiple sets of 5 reps…
Did the best I could with the photos Ren, sorry they don’t do you justice. Wish we had the back shots from before also as they looked really good.
Andrew P., USA
Weight: 170.4lbs -> 166.3lbs, Stomach: 32.6″ -> 30.9″, Height: 5’11″
Squat: 185×5 -> 210×7 Deadlift: 280×5 -> 355×2
Body-fat: 12.7 -> 7.9% – (via DEXA scan)
It’s been great working with you for the last few months. I wanted to send you a quick note of appreciation and let you know how you’ve helped me. I considered myself a fairly rational, methodical person. I had read all the Leangains and Bodyrecomposition.com articles – that’s sort of how I found your site. I put all of that information to use for most of 2011 and I did see some results, but around August of last year, I completely cratered strength-wise. I was yo-yoing way too much on the rest vs. lift days and generally just applied all the rules with no sense, because I didn’t have any experience. Also, I was not tracking the numbers regarding lift stats or weekly body measurements. Taking measurements just once a week has been one of the biggest mindset changes for me. I’m finally able to relax and just let things happen and more importantly, I got to learn your system for making objective decisions about my own progress. The easy counting rules you provided also really help with relaxing the OCD. I’ve splurged almost every weekend, drinking and/or the occasional crap food and I’ve still lost on the plan and that’s been an eye opener. But beyond splurging, I feel much more comfortable just eyeing food and knowing roughly what I’m eating – no more fears about vacations!
From the DEXA scans I’ve had done, I’ve dropped from 12.7% BF to 7.9% between July 18th to October 26th. At the same time, I’ve gained 1.95 kg lean mass (4.3 pounds). I’d echo some of the other people who’ve written you back – people just need to relax and let it happen. People, especially us modern folk, are incredibly impatient – I was and still fight it, but if they just stick to the plan, as everyone says, they will get there. I spent nearly 6 weeks at a stagnant point, then one weekend, boom, 5 pounds dropped and I was just cut all of a sudden – it was crazy!
Anyone pondering doing this just needs to commit to it and don’t look back and don’t doubt anything. Hiring you was the best money spent in a long time and I’d do it again in a heartbeat. Keep on spreading the truth!
Steve O., UK
Weight: 182.6lbs -> 168.3lbs, Stomach: 34.0″ -> 30.0″, Height: 6’0″
“I actually feel brilliant about how things have progressed. The main thing that struck me was the simplicity of the training and diet. It was almost a little too simple to be true. Eating just twice a day has made life easy, I no longer have to continually think about when I’m going to be having my next meal. I didn’t really get that hungry waiting for my first meal of the day at 1pm, and when it did come around it was great as I have always loved eating large meals. I’m now looking forward to slow bulking and piling in even more.
The great thing about this is that I now have a blue print for the rest of my life that can be tweaked as and when required to suit my needs. It’s been a pleasure to have you as my coach and I will of course recommend you to anyone I know that would benefit from having you as a coach.”
George O., Romania
Weight: 167.0lbs -> 148.7lbs, Stomach: 36.5″ -> 30.7″, Height: 5’4″
“Looking at the images side by side, the difference is HUGE! I have 2.5kgs left to go, [his own personal target] and I have all the tools to acquire that objective. I can say that I understand how my body works now!
No George, you owe yourself new clothes. – You earned them. Keep focusing on those strength gains and it will all come together. Break it down into two more 12 week targets and by summer you will be a completely new man. The thought puts a huge smile on my face.
Jason C., USA
Weight: 155.0lbs -> 150.7lbs, Stomach: 34.8″ -> 30.5″, Height: 5’10″
Four inches lost on the stomach yet only 5 lbs total weight down. Chest/back size maintained. Clear muscle growth and fat loss.
“Working with you and your modifications to the Leangains diet has been one of the best decisions I’ve made in my fitness journey. In 2010 I invested heavily into the P90x and its 5 meal a day program. After a year of 5 days a week of training and eating 5-6 meals a day I was in the best shape of my life BUT I was exhausted. Unable to keep up with the training/eating schedule P90x laid out for me and I ended up rebounding and gained 15lbs back on.
When I decided to get back into fitness, I gave Leangains a try on my own but my emotions got in the way. When I found you, I made the plunge and hired you. Your modifications such as, simplified eating rules and how to deal with Turkey day seemed unreal BUT it works! The method is a realistic lifestyle that anyone can live
with. You provided me with all the data I need to continue this to my goal cut and through my lean bulking stage. I still have a ways to go but you sure made the journey easy by keeping my emotions out of it! Oh, by the way, I achieved the same body I had in P90x without any cardio, eating 2 large meals a day, all within 13 weeks. I have my life back. Thanks Andy!“
Curtis C., Australia
Weight: 176.0lbs -> 165.4lbs, Stomach: 32.3″ -> 30.5″, Height: 6’0″
“I was skeptical when starting off on the program particularly with dropping the cardio, but over the 12 weeks haven’t spent one second on the stepper or treadmill and have gotten in my best shape and saved myself 5-7 hours week in free time (unfortunately this has been spent at work). Definitely a lot leaner then when I started with abs and vascularity far more defined. Strength has pretty much been maintained which is not bad for given a loss of 5kg, which on face value would indicate that it was mostly fat. I can say that I’m convinced that IF is not only the easiest method I have used to lean up but also the most effective.
All the best, Curtis.“
Ted W., USA
Age: 44, Weight: 165lbs -> 154lbs, Stomach: 32.9″ -> 29.9″, Height: 5’9″
“I was skeptical when starting off on the program particularly with dropping the Now, about me. Attached are my 12 week stats/pics and as you can see this little experiment was an exercise in failure. PSYCHE! Who put all those crustaceans on my abdominal wall?! Man! Thank you very much for delivering exactly what you promised. ”
Dougie B., UK
Weight: 187lbs -> 173.1lbs, Stomach: 36.3″ -> 32.4″, Height: 5’11″
“Here is my final results check in on our 12 week routine. I have put on a little weight but the measurements have still dropped so not sure if it’s my readings or just maybe a little water weight. Looking back from my first picture to my final picture there is much improvement so I am happy about that and long may it continue. I have a goal of getting down to around 8% BF and try keep at that so I will continue to progress and will send you another picture when I reach my goal.
This has been one of the easiest diets, scrub that, ‘lifestyle changes’ that I have done so I will stick at this one, I just need to get my training routine grilled down a bit better as the food side of things is taken care of. Thanks for all the help. - Dougie“
Weight: 160.8lbs -> 143.2lbs, Stomach: 33.6″ -> 29.7″, Height: 5’8″
Abdul contacted me after losing 29lbs on his own. This explains the lose skin in the picture on the left. The challenge was to lose fat at a rate where we wouldn’t further the skin issue and it worked quite well. There’s a little lose skin on the right, but it will come tight within a couple of months and he’ll look even more shredded.
“You were right, the transformation is drastic. I never believed I could shed basically 18 pounds of fat in 12 weeks!
Overall I am so happy to have just trusted your judgement throughout this process – I feel I have control given 15+ years of frustration with endless cardio and BS advice. Right now I am the talk of the office, gym etc – anywhere I go. People just want to know what I have been doing. It’s amazing how many people are asking what I am doing and asking for advice! So they must like what they see which is also a confidence booster.
This is a skill for life you have helped me with and I have a great mentor in you. It’s the best money I’ve spent – the results speak for themselves, the hours and hours I’ve saved in time from cardio etc and the realization that I am giving myself the best chance of a long life – its priceless and again I thank you and you have my complete respect, my friend.
Be good to yourself always, Abdul.”
Matt H., UK
Weight: 153.8lbs -> 141.2lbs, Stomach: 33.1″ -> 27.3″, Height: 5’7″
Blair. O, UK
Weight: 178lbs -> 166.8lbs, Stomach: 31.5″ -> 28.5″, Height: 6’1″
Andrew, I have to admit, I like being able to see my abs clearly on a daily basis without feeling like I’m working on it. I want to thank you again for your guidance during this process. I’m very pleased with how lean I was able to get without losing much (if any) strength. It was a great learning experience for me.
Thanks again for everything! - Blair
Rog. L, USA
12/17: Weight 199lbs, Waist 34.3″, Dips 328 x 6, Deadlift 465 x 5, Front Squat 325 x 5
02/16: Weight 185lbs, Waist 30.3″, Dips 389 x 4, Deadlift 515 x 4, Front Squat 370 x 4
Rog’s thoughts can be read in an interview here.
Ulrich. D, USA
Weight: 171lbs -> 163.4lbs, Stomach: 30.3 -> 28.6″, Height: 5’10″
Here is my final checkup. I have loved this program and easy lifestyle of eating and training that you have bestowed upon me. I appreciate what you have taught me and I think the results speak for themselves. Let me know what you think! Improvements up and down the board, I feel better than ever, and honestly I think I can do even better! There were times when I felt like I was cheating or not really following the plan but tried to stay smart and follow all of your advice!!! Ive got a final pic in there as well as a comparison pic with dates! Truly amazed at how much my body has changed. Didn’t feel too much of a difference throughout the process but the patience and hard work obviously have paid off! I plan on keeping this state of leanness or better throughout time but slowly adding more mass (my goal).
Ted K., USA
Weight: 199lbs -> 183.8lbs, Stomach: 37.4 -> 33.2″, Height: 6’0″
I’m really pleased with my progress. I definitely did not think I was able to do it when I started. You can absolutely use my results for the result page – I like to check on the results page for inspiration to keep me going, and if it helps even just one person, I’d be pretty happy about it.
Thanks for everything! I am still so amazed at how, well…easy it was to get going. Prior to consulting with you I felt stuck and since I’ve always been a big guy always assumed that a cut would end in failure. It all seems so straightforward now. I feel like I’ve gotten a pretty fantastic head start on where I want to be. I couldn’t have done it without you Andy!
Brad B., USA Slow-bulk
Weight: 147.2lbs -> 156.5lbs, Stomach: 29.5″ -> 29.9″, Height: 5’10″
Squat: 225 x 5 -> 315 x 5, Deadlift 255 x 5 -> 345 x 3, Bench 170 x 5 -> 220 x 5
It’s more than clear to me that things have paid off. I’m about 10 pounds up from starting again, and I’ve loved it all. I let go (within reason) the past couple of weekends as I’m trying to enjoy more of life now, and probably put on a tiny bit more fat than before. Either way, while I’m more than pleased with my progress, I’m more excited about the future as I feel very comfortable taking over from here.
I definitely didn’t think I’d be squatting twice my bodyweight (especially not for reps) or deadlifting ~350 pounds for reps. It’s been an exciting three months! - Brad
This is the second time Brad hired me. The first time was for a cut which you can see further above. He then finished the cut on his own and hired me to take care of a bulk for him.
Part of my comment to Brad: Here we find a classic example of what happens when people are patient, progress things in incremental, logical steps. Week to week the changes may have been unnoticeable in the mirror, and this usually leads to frustration, and stupid things quickly follow. You trusted in the process unquestioningly, and got the results. Thank you for that.
12 weeks then and around 10lbs gained. Do you have more total body fat than before? Possibly. But there is no denying that despite this your abs look more defined as your whole body has grown.
Matt R., USA
Height: 5’9”, Weight: 161lbs -> 154.8lbs, Stomach: 29.9” -> 27.0”
You can definitely share my results on the results wall (although those 5AM before pics of me in my underwear might kill your site’s traffic – caveat emptor).
What would I like to say to people? I’d make and appeal to the ageing athletes reading your site that may be approaching or over 40 and think they are past their prime. This system will work for them just as it worked for me. If they are in a hurry or confused they should just hire you and save themselves a few iterations of trial and error but regardless they will be better off if they use the information on the site. I’m not talking about “getting back” to where they were when they thought they were in their primes. I’m talking about surpassing what they were ever capable of achieving with their physiques when they were younger in less time and with less time.
I would also caution people to ignore the doubters. A lot of people may begin to ask you “questions” (more like put what is obviously working on trial). What these people really want to hear are reasons why it somehow won’t work for them. Call it fear of success, ego, whatever. It took me a while to understand that not everyone that asks for advice actually wants to hear it. Spare yourself the mental energy.
Michael C., USA
Height: 5’6”, Weight: 150.8lbs -> 141.4lbs, Stomach: 30.8” -> 28.5”
The past three months have been a great journey. I learned a lot about myself as well as how to structure a diet and take a much more relaxed approach than I have in the past. I have no doubt that I can continue this into the future and that the protocol will allow me to successfully cut, recomp or bulk. I can’t wait until I’ve reached my cutting goal and I can start bulking. RPT has been fantastic and I don’t see myself ever going back to P90X and “confusing my muscles”.
I want to thank you for all of your help through this journey and I hope to continue sending you progress shots every now and then so you can see that your hard work stayed with me and led me to successfully achieve my goals.
Thanks again Andy! -Michael.
Fat loss: ~9lbs down, 5-6cm off the stomach.
Strength: bench +10%, squat + 20%, deadlift +20%.
Measurements: The chest, arms and leg measurements have gotten less, but this is natural when cutting and shouldn’t be taken as a sign or muscle loss. I would guess that the opposite it more likely.
Gary M., Scotland
Height: 6’3”, Weight: 206.6lbs -> 189.8lbs, Stomach: 35.8” -> 31.8”
That’s the last phase of the 12 weeks complete. Piece of cake although the dream of my abs showing has not been reached yet, getting close though! The diet overall was easy to meet and with Andy cutting my carb allowance didn’t really phase me, I did prefer when they were higher though, fat bastard!
You can see my results from my self taken pics although I believe I look 10x better, the plan was to get the wife to take a few but they turned out shit, must have something to do with women, technology and being pregnant.
Andy done as he says on the tin, straight forward, no nonsense, keeps it simple and is value for money. To be honest most people need to spend the cash if only to get a kick up the arse and get there finger out, its amazing what tracking progress can do!
I shall keep you posted on my progress mate and I hope to show my transformation after a nice slooow bulk. All the best mate and keep posting new info on your site, its down to earth and makes for good reading.
Rainier C., Australia
Height: 6’0.5”, Weight: 180.4lbs -> 172.9lbs, Stomach: 31.5” -> 28.9”
It has been an invaluable and insightful experience watching and feeling the measurable physical change but also the mentality shift of understanding the program being “blend in” to your lifestyle rather than a sole focal point and the lesson of patience and consistency.
My greatest advice to anyone who wanted to try out is “Less is so much more”. Andy has certainly simplified the way of approaching the whole program for beginners like myself. From my personal experience, knowing what to do is as crucial as knowing what NOT to do (messing around with your macro, training routine etc) and Andy is here to guide you every step of the way and be the voice to stop you making those miserable mistakes. At times I do struggle with over-thinking the tiniest detail, but I noticed the times where I have the greater gains are during the days that I just don’t care and lift the damn barbell. Listen, lift, eat, sleep, and repeat.
I am sure no expert when it comes to fitness and still have a long way to progress myself but the assurance of knowing what, why and how to get there through working with Andy in the past 12 weeks is a great feeling when you understand how your body function, rather than relying just the mirror and/ or the weight scale.
For anyone who is just starting or in the progress like myself, I wish us all the very best. If you wish to try Andy out, my best bet is you are getting so much more value than you’ve paid for, although I do need to get some new pants because the old ones are starting to fall off from my waist. Happy trying.
Interested in getting a personalized plan? See the Personal Consultations Page.