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Almost all successful people have had coaches or mentors, regardless of their field. I hire someone to look after my own training myself. If you are serious about getting your physique goals nailed then it’s worth considering hiring someone even if only once.

That’s not to say you can’t do this on your own, you can, and literally thousands of people have used the guides on this site to transform their physiques. However, to get the best out of yourself you need objectivity, and leaving things in the hands of an experienced professional takes the frustration and guesswork out of things, which is going to make you a lot more productive in the other areas of your life.

Coaching – Beyond Just a Diet and Training Plan

Experience & Passion

I am good at what I do because I love what I do, and though it may sound strange, I wake up each morning positively buzzed about my work. I take every client interaction as an opportunity to become better as I want to excel in this field.

I’ve personally coached hundreds of people helping them to transform their physiques. Because of this, though you may consider your personal situation a puzzle, it’s highly likely that I’ve worked with people in a similar position before and guided them through it, which means I know what to expect and what to do to give you the results that I’ll have predicted in our initial contact.

Experience vs Knowledge

Support – Motivation -  Accountability – Long-term Guidance

We’ll work together with 12 weeks, which I’ve found is a good timeframe to not only get great changes, but to set you up with everything you need so that you can continue to improve over time.

Specifically, initially I’ll set you up with: i) initial macronutrient targets for your goals, ii) example meal templates, with customisation rules to help the food fit your preferences  & personalized meal timing suggestions for your schedule, iii) a training program tailored specifically towards your goals, experience, and schedule. I’ll then clarify any points and answer any questions so that you know how to progress until the first reassessment point.

The reassessment points are key in my eyes to getting good results, as any initial calculations can only ever be a ‘best educated guess’ due to the adaptive nature of the human metabolism. We’ll do so every 2 or 4 weeks (depending on which level of contact you choose). I’ll ask a few questions and take a look at the different data points in your tracking sheet and we’ll make adjustments if/when necessary to keep things on target.

Consultations take place via e-mail. 
I’ve tried many different forms (Skype, phone etc.) and I’ve found that e-mail works by far the best as our mails will form a valuable written record and reference tool for later on.

See the Nutrition Coaching series of articles to read more about what I feel the value of an online coach is and specific example case studies and interviews.

A No Nonsense Suggestion and Prediction
(A Free Consultation)

Clearly it’s important that you feel my coaching style is a good fit for you, so we’ll have a few mails back and forth first. I’ll spend this time gathering the necessary information to make a suggestion on the path I think we should take to achieving your goals. – This will form the basis of our coach-client relationship.

If we agree on the prediction/suggestion I’ll then send over pricing and more details on those two different assessment tiers available. I want to check that we are on the same page first which is why I don’t publicly publish pricing information.

I am direct by nature, honest by necessity, and conservative in my approach. If you’re after someone to tell it to you straight and not butter up their words to make a sale then I’m your man. In an industry riddled with exaggeration and lies I pride myself on the accuracy of my predictions on what I think can be achieved in a 12 week time frame.

  • If I don’t think that we can get it to work given your current set of circumstances, I’ll tell you.
  • If I think you need to just make a simple change rather than hire me, I’ll tell you so.
  • If the gap between your expectations and the reality of the results I think I can bring is too large, then I will politely decline.

A few quick things I’d like you to know…

1. I want you to become independent of me. I am not aiming for repeat business, I aim for referral business. I want you to be walking around looking awesome for years so that people ask you how you did it.

2. I believe in the minimum effective dose. This is not only about maximum return on your time investment, but sustainability also, as it gives you scope to add things in as and when needed.

  • Training requirements are kept to a minimum, typically 3×1 hours a week.
  • Barbell training is preferable to home workouts, but this doesn’t rule them out.
  • Cardio is very rarely used.

Requests & Requirements

Coaching spots are limited because my time is limited. I’m after serious people who are looking to put the work in to make a change.

It’s not possible to help everyone and it’s best to be straight about who I’m looking to work with. (I’ve made 98 edits to this page in the last 3 years, none of the following requests are written without careful thought and consideration.)

*That you e-mail me from a device other than your smartphone (reasons),
20 years or older
(legal requirement),
*Male (the narrower the area I focus on, the better I can be),
*No injuries
(get healthy first please - reasons),
*Non-vegetarian (it doesn’t jive well with my simplified counting framework),
I need you to be able to cook your meals most of the time (reasons/further details).

If stress in your life is high and sleep quality poor then please work on those things first before looking to continue with this, as that is likely the answer to your troubles. Diet and training cannot cover up for poor sleep habits and a stressful time in your life.


Do you do separate diet & training plans?
Both diet and training need to be in synergy to get results. I don’t believe you can effectively break them into their separate parts.

Is there anything that I need to buy?
I’m not here to sell you any products, however a tape measure is a must. I recommend this one as it makes self-measuring easier and more consistent. A little electronic kitchen scale is a very good idea to check the weight of food (meat and carbs mainly). You may also need a new wardrobe.

Still interested? Let’s do this

There is an approximate 5 day waiting list – it’s the only way I can keep standards high for existing clients. 

I’ll send a confirmation mail within 48 hours. Please check your junk/spam folder because I hear they often get lost there. 

If you have any trouble, contact me directly at: Thanks again and I look forward to hearing from you!

Andy MorganPersonal Coaching: Nutrition and Training

311 Comments on “Personal Coaching: Nutrition and Training”

  1. Mehul C

    I approached Andy after running a Marathon in May 2014. I wanted to streamline my diet and training and make it easier. I basically started from scratch with Andy’s advice and after 12 weeks, I can honestly say I am very happy with the results. I hope to one day have a transformation good enough to make his results page. I’ll be carrying on with the same program and diet Andy outlined for me. Looking forward to it! Thanks for everything Andy.

  2. Marv


    In regards to continuing on my own, I’m definitely feeling confident moving forward on this after our time is done. The best part about this was not just getting the results, it’s KNOWING how you got the results. This really made this such a rewarding experience. And then realizing that it’s not “hard” to get them, you just have to be patient and consistent. Also, knowing that there is so much bullshit out there that just confuses everyone. No wonder people chase this goal for so long. Anyways, It’s been a fun journey. Life changing actually…

    Thanks Andy!

    1. Andy Morgan

      Marvin, great working with you. We’ve come a long way and you’re going to look frightening when shredded. Be sure to send me a picture when you get there based on what I taught you.

  3. David

    You said to me in one of your opening emails that you wanted the money I spent on your services to be the best money I have ever spent. I can tell you with all honesty that you have succeeded. Before seeking your advice I had no shortage of discipline, but I was lacking direction for the discipline that I had. You have shown me the direction to go in and my results from the first part of the 12 weeks (before I was in Perth) show what a powerful combination these two things are. I am confident going forward that my body will progressively improve until it is at my desired level. I feel that you have shown me how to apply my discipline to my diet for greatest effect.

    I thank you for your services and for your expertise.



  4. tehlolcat

    Hi coach, thank you for these 12 great weeks,

    When I contacted you I was already very familiar with the Leangains system; I had made some decent strength gains and done my first cut from the information found on rippedbody. I’m very happy that I did some work by myself first, I think I learned a lot by searching for information, fixing my own squat etcetera than to just have a coach that tells me what to do right away. Also, some things just need a bit of time to practice and digest, and for me that kind of effort makes the success much more rewarding in the end.

    I think the the best thing that came out from your coaching was that I could relax more, and by that I mean that since I trust your judgement I didn’t spend that much unnecessary time thinking about my macros, if I stalled, changing training routine. I could just think ”coach Morgan knows best, just stick to the plan” and wait things out where I previously most probably had been lying awake at night, staring at the roof and thinking about macros. Since I need to be creative in my work, canceling out these kind of nagging thoughts have made my work and life SO much better. Before that, I spent so much time dwelling about all these things, and I want my life to be more than just my training.

    My friends was a bit puzzled about me paying a coach pretty much just to baby-sit my macros, but I know from experience that I perform better when I have someone to report to beside myself. I also know that I tend to be to harsh with some parts (like setting my calorie deficit to high) and maybe be a bit to liberal with other things (like adding cardio to make up for time spent at the pub). I would most probably not have managed leave things unchanged after two weeks of weight stall if it wasn’t for you.

    And I learned that potatoes are awesome! All hail to the Potato. Take care Andy, and talk to you soon again.

    Cheers bud,

    1. Andy Morgan

      Jonas, thanks for taking the time to write this here.
      Accountability is a key part of being successful. It’s been shown that those have themselves accountable to a professional (whether doctor, coach or trainer) will be more so. Any form of accountability is better than none, even if it’s just a bet with a friend.
      Good working with you and wish you every success moving forward. Thanks for spreading the word.

      1. tehlolcat

        Indeed so.

        What I meant with the first part was actually to give credit to how very pedagogical your site is. I used to be a total retard when it came to my physique, even though I have spent countless hours at the gym. At this site it is very easy to grasp the big picture and put the effort where it should be. When I did my first cut from the information I found on this site I maybe got like half of the things right, but since I was such a novice I made much better progress than I ever had done before.

        In hindsight, I should have bought Starting Strength much earlier, or at least the instructional DVD. I really recommend that to anyone that’s new to barbell training, very well invested money for the same price as a hyped PWO.

  5. Karl

    I feel awesome about the results and the whole program — lots of fat loss on the stomach, and it’s really helped me get it “figured out” how to get lean in the right way, and without having to eat some ridiculous diet and stress over exactly what I’m eating. Also really happy with the fact that my lifts didn’t drop even with a 10 lb weight loss.

    Would highly recommend Andy’s program — well worth it!

  6. Mark D

    Thank you so much Andy. I’m so happy with the progress I’ve made over the last 12 weeks. I looked at the before and after pictures and I don’t think they totally do justice to where I am. The measurements and literally the way I feel (I can feel my abs starting to come to the surface : ) really show how far I’ve come.
    Diet break is coming at the perfect time! I’m already feeling the psychological benefits. I know I’m going to enjoy my two weeks off, or rather this part of the diet. I also know when the two weeks are done I’ll be able to continue onto the next goal with no problems. 3 years ago, 200 lbs was a distant dream from my 220lbs self. Traditional but vague advice (eat less, excersize more) got me close to 200. and your site got me down to 190. After hiring you and getting your no BS advice, I got down to less than 180! and the best part is I have the confidence that I will take it even further. Beyond the weight, I’ve been getting comments from friends, family and coworkers about how good I look and I’m really looking forward to seeing my abs, for probably the first time in my life!

    Thanks again Andy. Totally worth the time, effort and money (practically a steal, actually). I highly recommend that anyone considering hiring you just do it already.

  7. Michael Rosenblum


    In sum: I dropped 8-9 real lbs (exclusive of ~2-3lbs water weight) and experienced lifting volume and max load gains; the gains were mostly technique based but as we discussed the goal of the cut was not to gain muscle mass but to preserve it and I think that was accomplished.

    All in all, best fitness money I ever spent. Andy’s projections were right on the money without requiring unsustainable levels of attention to diet. His guidelines were easy to understand and follow, which no doubt contributed greatly to my success. I foresee myself continuing to follow his advice to even greater effect in the future.

    I must admit, when I first considered retaining Andy for consultation advice I was not thoroughly convinced I’d experience the results I was looking for. I started off in pretty good shape, was pretty well read ( and most of his articles) and was heavy into the “exercise” (Crossfit) over “training” mentality. I figured, “I eat healthy, leave the gym 5x a week with my ass kicked, how much more could I possibly be doing?” I look back on my previous mindset and realize I was spinning my wheels a great deal to little effect. I’m sure this isn’t the first story like this he’s heard.

    But I was smart enough to recognize plateaus both aesthetically and in strength. What convinced me to hire you was a specific line from one of Andy’s articles where he stated that it was very difficult if not impossible to be non-biased about your diet. I’m an attorney and saw a direct parallel in my relationship to my clients: there are a lot of things a layperson can do themselves but with the help of a professional their outcomes will be almost always significantly improved. Like my profession, there appears to be a whole range of competency in the fitness industry; in my opinion, Andy is clearly on the better end of that spectrum. I would highly recommend his services to anyone looking to optimize their “aesthetic potential.”

  8. Kierran

    Hi Andy,

    For those that are thinking about hiring you, i advise them to not hesitate! Working with you has been very simple & straightforward, and your advice was very easy to follow. The results i have had have been so impressive, more than i had imagined. The best thing i have learn learnt is simplicity and patience. Keeping things simple with food and training has really benefitted me and this helps to no end with diet adherence and consistency. All in all, i have learnt so much about training and nutrition, about my body, and about the amountsof myth surrounding nutrition. I am now knowledgeable enough to be able to get the body i want, and i know it wont be long until i have it. Your system is a lifelong system to stick by, not just a 12 week diet.

    PS – I applied your knowledge to my wife who has done zero weights or cardio, and she has now also lost 20lbs in weight, and embraced this lifestyle change fully. Thank you so much!

    1. Andy Morgan

      Kierran, thanks. Great to hear about your wife also. Just to confirm, you mean she used to do zero weights? A resistance training program is the way to go from here on to prevent muscle mass losses and to help prevent the risk of rebound.

  9. crr1114


    I’m so happy to have done this and so appreciative of your help in so doing. I’m thrilled with my progress over the 12 weeks, probably getting pretty close to what I had hoped to acheive, understanding that I will probably need to do a “slow-bulk” to maintain leanness and another cut to really get the sweet spot, so to speak. I am actually really excited to try to put on some weight–for my entire adult life to this point, I have been focused on not getting fat. Now I know I have the tools to eat more food, put on some muscle, compete with myself in the gym each session, all the while avoiding fat gain. It should be fun!

  10. splendidhamarc

    Hey Andy, as you know I just finished my 12 weeks and coming to the end of my diet break. Everything is going really well still, even though I’ve been using these two weeks to eat whatever it want. I’ve only put on about 1.5kg. As you said, I’m sure all of it will come off quite quickly after I resume with my diet. All up, I lost 5.5kg not including water weight. I think that’s pretty impressive. It was well worth the money I invested. Cheers Bud!

    1. Andy Morgan

      Marc, it definitely will (if it hasn’t come off already?). Good working with you bud, great changes, bet you didn’t think you’d see abs in 12 weeks eh? 4-6 more weeks and you’ll be totally shredded. Be sure to send me a picture.

      1. Marc

        Thanks, Andrew. I wouldn’t have bet but I trusted your advise would work and just followed your instructions as closely as I could. Couldn’t be simpler :) at the time you replied, I was pretty close to hitting my pre diet weight, maybe a few hundred grams off only. I think I only gained about 1.5kg max while eating my pizzas and burgers so that didn’t worry me too much. I look forward to seeing what I look like in 4-6 weeks. Will definitely send you pics.
        Ps. Had to do a lot of clothes shopping recently. Pants keep falling down haha, even my belt needs another notch

        1. Andy Morgan

          Ha yes, a hidden expense! Just added that to this page. :)
          When you do the belt notch, don’t do it with a knife or scissors but with a proper tool so that it’s smooth and round so it doesn’t rip.

  11. Nick Dubberly

    Looking back at the initial pictures I can see world of difference and I am excited to see what the future will hold as I keep at it. One of the biggest items I can take away from this is learning patience. I am a very impulsive person and had a nasty habit of doing a lot of online research which always contradicted one way or another so whenever I felt something wasn’t working I would switch whatever I was doing far too early. Having you watching over my shoulder put me at ease and I can’t thank you enough Andy. Looking forward to any information you have left for me so I can start my independent journey. I will definitely be recommending you to people who I feel won’t be a major pain and take it seriously.

    1. Andy Morgan

      Ah Nick, thanks for taking the time to comment. As we discussed in the e-mail, glad you found this so useful bud. Will toast your success with a beer tomorrow after England and Japan smash their rivals in the world cup.

  12. pep

    here Pep with our last update :_( . Before going on, i must say that by far this has been the best “year” of my bodyworkout carreer. I know i’ve improved my strength and for the first time in my life i’ve got super lean. I also learned how to eat, and how to listen to the cleaned signals that my body gives me about hunger and satisfaction.

    Now in this slow bulking phase, i feel really good. Just by keeping adherance to the macros in a quite liberal approach, keep training like a psycho and walking in the mornings, i feel full of energy and, maybe tricks of my motivated mind, i see myself a little bigger, and as lean (maybe just with some more “water” on me) as i was two or three weeks ago.

    I feel with courage to try from now on by myself. I would like to live my next phase alone and try if i can do it without help, i know it will be a good experience. If nothing works i will return to you crying ! jajaja Anyway i would like to update you, just if you want to know about my progression and because of gratitude.

    1. Andy Morgan

      Pep, good working with you bud and seeing your progress. It’s going to be an excellent rest of the year I’m sure and I look forward to seeing what the next 6 months bring so please do let me know.

  13. Andy Morgan

    “Why is it better to cook meals?”

    My coaching style relies heavily on consistency, and for that to work effectively you’ll need to be able to hit the macro targets that I give you to within 10% for each macro, >80% of the time. The problem with eating out is that it can be very difficult, impossible sometimes, to know the macros in the food – people that haven’t counted macros ever simply don’t stand a chance.  The best way is to start by cooking all your meals so that you get an idea on what the macros are in certain foods, and then use that experience to eyeball foods when eating out, but it isn’t perfect. – Doesn’t have to be (because we all want to eat out with our friends on times, but some real effort and diligence does need to be applied.

  14. Mat

    Hi Andy,

    Just wanted to say a huge thank you for your help and guidance over the last 12 weeks.

    I’m amazed at the progress I made in 12 weeks and how easy it was. I still can’t believe I lost 9Kg in 12 weeks!

    After following bodybuilder diets and programs for the last couple of years with minor results, I really wished I had discovered you earlier!

    I’ve learnt a great deal about my body, food and training that I will use for the rest of my life.

    All the best for the future.


  15. David W.

    Hi Andy —
    Just wanted to pop in and reiterate how happy I am with the results you’ve help me achieve. I was a bit leery about hiring an ‘online coach’ – but was quickly put at ease by your direct, no bullshit approach, and how startling easy it was to follow your directions. And now that I’ve seen what’s possible, I’m going to keep going. Wished I had hired you sooner!
    Thanks again, Andy.

    1. Andy Morgan

      David, appreciate you writing that here. Someone else said exactly that yesterday morning. 9cm down, just a little more to go and you’ll have that set of abs you were after. Send me a mail with a shit-eating grin when you get there. :)

  16. Ryan

    Hey Andy,

    Thank you for the advice and training program! I would not have had the success I did without the added accountability of check-ins and knowing that the plan I was following was tailored specifically for me.

    I know my progress is not close to some of the guys on the success stories, but I am still 100% satisfied with my results and feel that the ease of the program makes me even more proud of my results. I am able to stick to the program and it got me back into the gym, things that will stick with me and improve my health throughout my life.

    To those of you considering working with Andy, definitely do it! I started extremely weak and skinny-fat, and have been able to increase my strength and muscle mass while simultaneously losing fat over the last 12 weeks! The program worked perfectly and was very easy to adjust to.

    Thank you,


    1. Andy Morgan

      Ryan, thanks for leaving the comment, appreciated.

      Now to others reading, Ryan said that he was kept motivated by the fact that he can get on the results wall, but felt that he had a long way to go to be “as good” – or something like that. Here’s what I said:
      Everyone starts in their own position, fact is, there isn’t anyone really comparable to yourself on the results wall – naturally this wasn’t ever going to be just a 12 week thing, which is why I was so careful checking your attitude to this at the outset.

      I think we’ve done well:
      5-9cm off the stomach, just 7lbs down.
      With fat loss alone and muscle maintenance we’d expect losses from all areas of the body as fat is burned off. However your limb measurements have gone up. This is a clear sign of muscle growth, and your lifts have come up exceptionally well.

      I’d continue as you are for now. At some point either the fat losses or strength gains will stall. (Consider strength gains equal to muscle gain for the sake of analysis.) At that point you’ll want to either slow bulk or cut. I’d suggest the former first, with a small change like we made before all that will be necessary.

      Just small changes/tweaks once a baseline is established and everything in place is all that’s necessary to bring around good changes.

  17. Christoffer

    Hi Andy,
    I just thought I would share my experiences with you as a coach. this to let anyone thinking about hiring you make up their mind.

    So this is my story(long version :D )
    I just finished the 12 weeks program with Andy and I can say that I am very happy. I had previously been training with the RPT program and had made good strenght gains to all my lifts. I am competing in powerlifting so i knew WHAT to do while I was IN the gym.

    the problem was however the over thinking and doubting the macros calculations I had made. as well as being to stressed out and not tracking my progress.
    last year, 2013 I did manage to lose about 7 kg but ended putting all back on plus some extra.

    I had reasons to cut.
    1. get in lower weight class for competing. Which would give me an advantage
    2. finally get lean after having tried since I started (when I was fiftheen) training.

    I never got it right though and my sweet tooth always got the upper hand.

    So in the beginning of this year (2014) I stumbled upon Andys site and spent a lot of time of reading through all of his articles. I did quite decide right away to give his consultation shoot.

    I appreciated that he laid everything out on his site but I wanted him to coach me as I know that I tend to get neurotic when trying to cut (and since I never had managed to do so successfully).

    to wrap this up, I have lost about 10 kgs since I started with Andy. strength has been maintained in squats and bench and dropped a little with deadlift, but not considerably.

    I have not been this lean ever:) and I have not had to doubt any of the advises he has given me.
    I still have about 7 kgs to lose but with the experience I have gotten with this program I KNOW for certain that I will manage.

    So I gladly without hesitating recommend this site to anyone who is thinking about hiring Andy.
    Cheers from Finland

    best regards
    Christoffer Lampa

      1. Christoffer

        a small update. I have continued on the same regimen as we did.

        I wrote earlier:
        Quote:” strength has been maintained in squats and bench and dropped a little with deadlift, but not considerably.”ENDQUOTE

        This no longer holds truth :)
        Still cutting and just pulled an all time PR for reps in deadlift :)
        Check it out below:

        So the new conclusion and verdict is: Strength has been maintained AND increased even on calorie restrictions.
        I will keep cutting and send you the updates with some photos when I am at my goal :)


  18. Drew

    If you’re considering hiring Andy my advice would be to DO IT! I only wish I had hired him sooner. The results you achieve are well worth the cost. Andy is professional and very knowledgeable. If you follow his instruction you’ll be well on your way to the body you’ve always wanted. I highly recommend him.

  19. Robert


    I cannot thank you enough for all your advise! Your program has given me consistent results and it could not have been any easier to follow. My friends and family are already beginning to take notice and if any of them are serious in wanting to know how, I will be sure to have them look you up. That being said, I would recommend Andy to anyone looking to hire a coach. Andy, I hope that you continue to update your site and post articles on Facebook (love reading them). Thanks again. -Robert

  20. Seth

    Andy, I am extremely happy with my results. Not only have I leaned out but my strength is as high as it’s ever been. I am hoping to lean out some more. Would love to be able to see my abs and I’m going to strive to do so. Thank you for everything. You made all of this very understandable and doable. I have never been able to adhere to a diet plan. You have taught me valuable information about diet and training that will keep me successful for the rest of my life. You’re the man Andy!! Again, thanks for everything. Talk to you soon.

  21. Dave

    Andy, I just wanted send you a quick thanks for all the help in the last 12 weeks. I’ve played sports, worked out on a regular basis and can’t believe the difference in my body. The amount of information on your website along with your quick and simple guidelines has made things a lot easier and can’t thank you enough.

    I have learned how to eat properly, train 3X week with no damn cardio and finally start to see the results i’ve been waiting for.

    To anyone considering an online coach and need someone to put you on track, let me tell you this is the best $$$$ I’ve spent and encourage you you take the step. This was my first online coaching experience and very excited to see where this knowledge will take me in the upcoming months. I have a long way to go, but now have the knowledge thanks to you.

    Cheers bud!

    1. Andy Morgan

      Dave, appreciate you taking the time to write this here, good working with you and look forward to seeing how you keep progressing from here.

  22. Richard

    I just wanted to say a massive thanks to Andy for all his help over the past few months. I’ve spent the last almost 10 years wanting to get into the sort of shape where I could feel great taking my top off, and I just never really seemed to ever get there.

    But after 3 months of working with Andy, I managed to get down to the lowest bf I’ve ever been at, and it actually was easier than some of the other methods I’ve tried.

    This is basically where I got to:

    A lot of my friends didn’t understand the benefits of having an online coach, but for me it was exactly what I needed, that bit of extra pressure to stay on course, as well as having someone taking away a lot of the second guessing and procrastination that occurs when you are trying to do things on your own.

    Now its 2 weeks after I finished with Andy but I’m already confident that I can stick to advice he’s given me for the future and make better gains than ever before. I’ve already recommended him to a lot of my friends.

    1. Andy Morgan

      Richard, thanks for taking the time to write this and sharing the pictures also. Great working with you. Look forward to seeing what you can do with the next 6 months!

  23. Jeremy Norbury

    Thanks for all the help Andy. After doing this program and going through your site again, it makes a lot more sense and reenforces my beliefs on what I have been researching. You provide all the right information but it was really worth it to pay for the services. Having another set of eyes helps.

    I want to be one of those guys that will send another picture in a few more months showing a good cut. I have a ways to go but the path you have put me on should get me there. I just have to keep the motivation going and watch what I eat. Any further suggestions would be appreciated. When I get down to 175-180, I would like to start gaining again but at a slow pace and put on some muscle. I have a ways to go to get the strength to where I want it. I need to squat and bench 2x my weight at least. I am not worried about the deadlift since I love training for that.

    I switched my chest and back day to accomadate a deadlift competition here at the base. I went against a bunch of Marines and Navy special forces folks. I think I was the only civilian there. I was actually pretty happy with the results. My three lifts were 395, 425 and 450. I have never went over 415 before. 425 went up easy and the 450 was a little hard but felt great. My weigh-in was 200 for the event. That was with clothes and towards the end of the day after I went ahead and ate lunch. I figured I didn’t want to do the lift on a 21 hr fast. Of course I didn’t win but I wanted to see how far away I was from the other guys. Top weight was 560. Not sure what his weight was. Damn Marines…

    Keep posting additional information and links. Love the site and will keep visiting.

    1. Andy Morgan

      Jeremy, thanks for posting that here also. Congrats on the PR, awesome to see your change, and I look forward to seeing a mail in my inbox in six months when you’re shredded.

  24. Sochima

    Thank you so much Andy! Prior to contacting you, I knew the rules but I really couldn’t look at things objectively. While my weight seems to be quite stubborn, I am leaner and fuller than I was before. I really thought I was a patient man before but this has been quite trying and an excellent lesson for me. I’m going to continue pressing on until I’m satisfied, definitely helps that summer is on the way. I will definitely send you an update when I decide to start the slow bulk and keeping abs journey. I have nothing but the utmost respect for you and again, thank you for the lessons!

  25. Brian

    I have always worked out with weights since my high school days some 15 years ago, but it seems ever since I got in my 30′s – no matter how much cardio I did, which new workout I did from Men’s Health or Muscle & Fitness magazine – the only mass I could gain was at my gut! I have tried cross fit stuff, more cardio, HIIT, and worked with personal trainers. Nothing ever seemed to really progress.
    I came across this website in August, and since I was pushing 250lbs I knew I needed to make changes. Although I was strong, I did not like the look of the guy showing up in my pictures, I decided to implement the nutrition and work out regimen recommended here. Everything was explained well here, and when I read Andy’s website articles, I had a few thoughts:
    1. I only have to work out 3 days a week? I’m already doing 4 so that’s easy.
    2. I really don’t have to do several hours of cardio a week to get a lean body? Great, cardio is boring.
    3. I don’t have to cut all carbs and follow a no-fat diet eating 6 small meals for the rest of life, nearly eliminating pizza, chicken wings, and beer? That’s not what every person trainer I have worked with told me.
    Following the information and guides here, I progressed ok in my mind losing close to 10 lbs over 3 months. Granted that’s not dramatic results, but I was actually working out less and not worried about my binge drinking episodes that happen on the weekend.
    In late November, I finally contacted Andy for a consultation. I figured if I could progress some on my own, what could happen if I was working with the man detailing instructions for me? I figured if I don’t have to hire a personal trainer at the gym again because I will know what to do, this would be an investment that would be recouped. Letting him set up my macros was a big relief, because now I was not going to wonder if I am doing the right thing. And although there are a lot of details in the website, you get even more information from Andy when working with him.
    At the end of the 3 months with Andy’s coaching I have dropped another 21 lbs of weight and maintained my strength. Although I still have work to do, wearing my same belt and going 5 notches in does a lot for your personal confidence. And finally, with the detailed instructions he leaves at the end, I know I will be able to monitor, improve, and adjust my diet and workout as needed with out any help.
    In short, thanks Andy for all you do and the time you put into your website and working with me!

  26. Jeff

    I’d like to take the time to thank you for our time working together, and I feel I have learnt a lot, especially in terms of simplifying things and the importance of tracking progress and being objective. Finally I can see the clear path ahead and I know now that I will reach my goal of being ripped, and I know I will get there with relative ease. Thank you for all of the information you’ve provided, both in the emails and the free information you provide on your website.

    To anyone reading this, I’d really recommend that you do take on Andy as your coach. I’ve always struggled with weight loss and would do stupid amounts of cardio, extreme dieting and take x supplement thinking it was going to help me lose weight, and always looking for shortcuts with little return.

    If this situation sounds familiar to you, Andy will free you from this bullshit, as he did for me.

  27. tuna

    Hey Andy,

    I would never have believed 3 months ago that I could do chin-ups with 45lbs hanging below my waist. That is almost 1/3 my weight!! Thank you for setting up a program to allow me to do that while losing weight! While I’m not where I want to be, I know I’m on the right track. You and your blog have set the expectations correctly on what is achievable in the 3 months. I still got ways to go by adding more muscle weight before I go for a shredded look. But doing your coaching program opened up my eyes on how far I let myself go by saying I’m “bulking”. What a big fat lie I was telling myself! I know what you do is hard and repetitive, but I hope you stay around for a very long time for others. Thank you very much!!

    PS. That’s from not doing chin-ups before the program as well!

    1. Andy Morgan

      Eric, thanks for posting that here bud. You’ve got a base now and are going to look good when cut. Add in another slow-bulk then cut cycle and you’ll be an even better version, Tuna v3. Good working with you. Ha, still can’t get used to calling you Tuna, so nearly didn’t reply to your application cause I thought you weren’t serious. Glad I did now.

  28. Stel

    Hi Andy,

    Would the IF / Lean gains style for fat loss still be effective without weight training, and used primarily just for Fat Loss?

      1. Stel

        Thank you Andy. Are you saying it would be ineffective for fat loss without some form of barbell training?

        If so, what work outswould you recommend to carry out at home, rather than in the gym to prevent this?

  29. Anthony

    I’m so pleased to write this testimonial here and let you know that I’m in the best shape I’ve ever been. I’ve been involved in martial arts my whole life but my diet was always a weak point for me. With your guidance and help I learned how to eat properly and still be more than satisfied. I always knew it would take someone with a no fluff approach to get me in the right mind set and we’ve accomplished that together. So again, thank you for that.

    To anyone debating whether or not to take the first step and begin this journey with Andy as your guide I say this to you; Having Andy as your coach, isn’t going to make you magically sprout abs and biceps that will make everyone on the beach do a 180, that’s on you. What Andy will do, is give you the motivation and tools to accomplish that goal. I can confidently say that without Andy, I’d still be gaining weight while sitting at my desk job none the wiser.

    1. Andy Morgan

      Anthony, thanks for posting that here. Just looking back at that initial photo you sent me on November 18th (which was my 30th) has made me smile. great changes, good working with you bud.

  30. tungi Mashamba

    I am too damn excited! Im a big fan of your approach hope to get more info from you soon Andy.One more african client location for your map :)

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