(Turn your speakers on and full screen it in HD)
Some people make a stunning transformation in a short time frame, for others it takes longer. Instead of just picking and choosing only the best client results I’ve included a lot of variety here (over 100) in the hope that you can find someone that you can relate to. 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. The clients you see are the ones that wanted to share. They are in no particular order. Recently, because of the size of the page and increasing load times I’ve just been including one or two new photos a month. A lot of clients choose to write a testimonial, which you can see in the comments here, and more recently I’ve been asking people to comment on the consultations page. Interested in getting a personalized plan? See the Personal Consultations Page.
- 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′′) Weight: 91.0kg (200.2lbs) -> 85.4kg (187.9lbs) Stomach: 86.0cm (33.9′′) -> 77.5cm (30.5′′) @navel Squat: 145kg x 5reps -> 162.5kg x 5reps Dips: BW+40kg x 6reps -> BW+60kg x 4reps Deadlift: 185kg x 4reps -> 195kg x 3reps Chin-Up: BW+40kg x 5reps -> BW+45kg x 5reps
Chest +3cm Legs +2cm Arms + 1cm
Scott actually got bigger and stronger despite dieting, which is the exception rather than the norm with experienced lifters.
- 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.
So I finally got to the end and I’m sending you pics as promised. I’m currently ~138lb and my waist is ~29.5in. I didn’t think it would take ~6 months (which included a 3 week break in between) and a drop of ~20lb body weight to get there but I guess it is what it is. While my weights in the gym didn’t go up (actually I had to drop them a bit after the break), I’m not upset about that and I am very happy with the results of the cut. From now on it is a slow bulk to add mass while working on strength along the way.
Thanks once again!
Adrian, f.king excellent. I always knew that you had a cracking set of abs there waiting to get out and I’m so glad that you followed through with things. It nearly always takes longer than we think, and everyone has more to lose than we think, but it’s a great feeling getting there. You are a good example of that and also great motivation for people. You look athlete jacked. Yes, I just coined a new phrase for you.
Andy, I’m am very pleased with the results and have already told a number of people about you when they ask me how I did it, I will definitely do my best to find you new clients!
I look great and feel great and am happy I became involved with you three months ago. This way of life has been great for me and I plan to live this way from now on. Thank you very much for time in coaching me and your valuable advice.
Note: Stats are for the 12 weeks. Pictures are 16 weeks apart because I requested one under similar lighting conditions so it was a fair comparison.
Seems we have hit a very sweet spot with the macros here. Both strength, muscle gains and fat loss this time. I’d say that there is either scale error or a large water weight fluctuation (or combination of both.) The actual fat loss is going to be more like 8-10lbs. Your chest measurement has been maintained, grown slightly which is unusual for such fat losses. Great work.
It’s been awesome working with you through these twelve weeks. I agree with you that a lot of the weight was water. The size changes in legs and bi’s are due to fat loss as both are way more defined. Andy thanks!
Update on Oct 15th. Here is a good example of what you can achieve in a relatively short time frame if you are patient after cutting.
The two pictures show the difference between Chandler at the end of his cut, and now four months later, 9lbs heavier. Some of that will be water weight, some muscle but the overall result is good, if you look closely. The key to this was Chandler reverse-dieting slowly post-cut. What I mean by this is slowly increasing his calories over time.
In terms of a practical guide for that: milk all the strength gains you can from your current macros then increase them slightly, get more strength gains until they stall, repeat. Continue like this and you can stay lean. Requires patience and commitment.
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.
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
Yousef A., Qatar
I worked with Yousef for just over three months, and then advised him on how to progress moving forward. He sent me the following pictures a few months later beaming with pride over his new physique and happy to share them. The one set above is 6 months after he started his cut, and the next a month into his slow bulk. I should have asked for the comparison data at the time but it slipped my mind. I think the pictures tell the story though.
Brad, USA Height: 5’10′′, Weight: 174.6lbs -> 160lbs, Stomach: 32.9′′ -> 29.6′′ Brad has a full account of his experience on this Reddit thread. Brad B., USA Slow-bulk Height: 5’10′′, Weight: 147.2lbs -> 156.5lbs, Stomach: 29.5′′ -> 29.9′′ Squat: 225lbs x 5 -> 315lbs x 5 Bench: 170lbs x 5 -> 220lbs x 5 Deadlift: 255lbs x 5 -> 345lbs x 3
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.
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).
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.
Ted W., USA Age: 44, Height: 5’9′′, Weight: 165lbs -> 154lbs, Stomach: 32.9′′ -> 29.9′′
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.
I am very pleased with the results. More than anything I am satisfied that I now have the knowledge to keep weight off and as weird as it sounds I’m now no longer scared to get off track a little because I know how to take it right off without training like a professional athlete.
Also, I was surprised as you were with my lifting gains. I have never in my life done squats or deadlifts until I started your program, and 4 weeks was my record for ever maintaining a fitness program. And I wouldn’t even call it a program. So yes, those are PB’s.
Lifting stats in pounds by the end were: Deadlift 365×2, Squat 275×10, Bench 225×4
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.
1. What was the best part of the diet for you?
The best part of the diet is how easy it is to adhere to. I never feel like I’m missing out or limiting myself, I can enjoy my favourite foods and eat grown up (read: monstrous) portions. I’m also sharper and more energetic than ever with my new macro-nutrient make up.
2. What would you say to someone thinking of trying it out?
Weighing food and managing macros might seem daunting at first, but really it’s surprisingly simple. I started out with 2 or 3 staple meals and it allowed me to get into the habit of controlling my intake on a beginner’s level. These days I can eyeball foods, adjust my daily intake on the fly and eat basically whatever while always staying within my macros. It’s a great skill to have because it means I’m never left wanting for anything and yet I stay very lean..
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.]
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.
Self Suffice*, USA (*stage name) Before: 155.6lbs, 33.0′′ @navel. After: 148.0lbs, 29.1′′ @navel.
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 235lbs -> 315lbs
- Squat 190lbs -> 240lbs
Here’s an interview with Self.
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:
1. He’s 48, not 18. I hope this proves inspiration to people. 2. No cardio, 3days in the gym only. 3. 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.
It’s been great working with you Andy. The hardest part of the program was giving up on “overcomplicating” things. No fancy 2 hour workouts / 4 days a week. No milimetric/miligrams measuring on food. Not feeling guilty for a fun night out. Like Lyle McDonalds says it “most people who are trying to lose weight or fat seem to feel that the key to success is to be as miserable as possible for as long as possible” and I sure felt like that was the only truth in the world.
It’s hard to say goodbye but it was a nice ride. Don’t take this the wrong way but I hope I don’t ever need your guidance again !!! I’ll make you a proud coach some day and I’ll get back to you with brand new ripped pictures with all you have taught me in the past 12 weeks.
Best Wishes, Fede
~7kg down, 6-11cm off the stomach. Some of this will have been from the initial water weight losses, but even so, a good result. Strength up ~15-25% – an excellent bonus too.
Just want to say thanks for your help. I have never been this strong or looked this good in my life. I will keep at it and as you said I will get rid of that last bit of flab around my gut with time. Then I will start a slow bulk and see what happens. Took another look at my pic’s, my back does look awesome. I seem to always focus on my stomach when looking at the photo’s and in the mirror. Really happy with that, wish I had taken a before photo. Any chance of getting that pic on the page?
Andy: Well, as your insist.
Also, my wife says thanks as well. She is very impressed with the results. I mentioned the other day how good Hugh Jackman looked in The Wolverine and she reckons I couldn’t possibly look like that but I say game on, after the results I’ve had anything can happen with dedication and patience.
Interestingly Franck hired me and didn’t bother to send me any updates, deciding to just go along with the bulk of initial guidance and information I sent across initially. I was pleasantly surprised to find this in my inbox six months later.
I went from 83kg/183lbs to 62kg/136lbs. Yes, yes, I know, I’m now part of the wretched DYEL-skinny-boy-with-abs-group although I think Rippetoe would be proud because my lower body overpowers my upper body (when I think about it, I’d rather be a dinosaur than a chicken). I maintained strength on all my compound lifts other than the bench which went down (Andy explains why in the training section of his FAQ – the gist of it is: not having man boobs means you have more work to do). I used the macros that were given to me by Andy for about 6 months without ever changing them.
I cooked most of my meals at home although that didn’t stop me from going loko at all-you-can-eat sushi joints after training sessions and spare ribs buffets on rest days. I did the usual 3x a week workout routine. No cardio other than some brisk walking and chasing busses.
No supplements other than caffeine pills and some protein powder to not gag at the sight of meat. I also used (still do) his simplified macro counting system. My mind is blown that some people actually count the insignificant trace macros in all their food items; I mean, seriously, it’s only 1.9g of carbs… Anyway, it took me 12 months, which might seem long, but cutting is a marathon, not a race, and I’m glad that I reached the finish line. I now plan on reverse dieting and then slow-bulking (with minor cuts) for the rest of my life so I can put on some actual muscle. What’s the downside of consulting with Andy? My slim jeans have become baggy gangster pants. I’d like a refund so I can buy new ones please. Oh, and one piece of advice: don’t try explaining Intermittent Fasting to anyone; Tyler Durden was right, don’t talk about it.
Well…I just love having a 6 pack Andy & it really is all down to you by putting me on the right road! During the 12wks I didn’t once do any situps or cardio, I tell and show everyone about this and they don’t believe me. All I did was simply stick to the macros you gave me & hit the squats & deadlifts hard! perfect recipe for getting lean & mean. The food part of it is all sooooooo easy, I eyeball the LOT! thanks again for teaching me the NO BULLSHIT approach to getting in great shape.
So far, it’s been a great experience. I’ve learned a lot and I feel deep gratitude for your guidance. I am too bad with english too put down in words how has been the whole process, i guess the images show much more than words do. I hope you are proud of my work so far, but it would be great for me if we could keep working together.
- Which will be.
Crazy to think this is my 12 week update and the end of this journey. I am more than happy with the results that we were able to achieve and I can certainly appreciate the before and after pictures. I really couldn’t have asked for a better motivator and coach, your service is worth every penny. I wish you continued success with your business and personal life, thanks again Andy.
He was doing a bodybuilding split before, which is why is strength increased when cutting down the training and focusing on mainly the barbell work. Were there any muscle gains? Well, the legs are 1cm bigger, and the chest/back (down only 1.5cm) and arms (down by only 1.5cm) have been maintained better than expected given the weight loss so it’s likely there was a little.
Sachie took 2nd place at the 1st Annual USBB Japan Miss Bikini Contest 2013. She’s really happy with that result but wanted to stress that she isn’t finished yet and still has some fat to lose. (Clearly, we’re talking competition levels of lean here.)
In the past I had tried various diets trying to get into contest shape, but my health suffered, so with the help of my husband we looked for a better diet method. I was surprised at first that I could get away with eating so much, feel so full and yet lose weight, and was happy that ice cream and even cheesecake were not off limits. I think the best thing about this diet for ladies is that it lets you burn off just fat, not simply weight (muscle and fat) as with many other diets recommended to us, which is important for those looking to get into ‘bikini shape’.
I owe a big thanks to Andy, Mike (my trainer), and not least my husband for the support. I regret that with such great support I couldn’t take the number one spot in the National Miss Bikini contest this year, but I’m sure I can do it next.
As a former client, I wanted to update you on my progress. It was pretty much a year ago I first discovered your website and started on a programme with you. 12 months later, I feel I’ve reached my current target, and I thought it would be good to give you an update if that’s cool.
I’ve attached a before/after shot. I’m more than happy for you to use these on the site if you wish.
My measurements look like this: May’12 : Weight 71kg / Navel 84.5cm / 2′′ above 81.5cm / 2′′ below 87cm May’13 : Weight 64kg / Navel 79.6cm / 2′′ above 76.4cm / 2′′ below 83.6cm Results : Weight -7kg / Navel -4.9cm / 2′′ above – 5.1cm / 2′′ below -3.4cm
It’s taken longer than I thought, but this was my target weight and I’m happy with results – most happy that I’ve done zero cardio and not found the diet particularly intrusive (although I’ve still been a little bit OCD about it at times). But I feel it’s sustainable.
Way back when I stumbled upon your site I never imagined that I could achieve the results that I’ve accomplished. And never did I imagine that I would have visible abdominal muscles. I thought I was genetically predispositioned to always have that layer of fat that would never go away regardless of workout and diet. I am looking forward to what the next three months and so on has in store! Best Regards,
Derek got excited about the definition that finally became visible in the right light and I wanted to keep the photos different like that to capture it. – Happens to everyone. Obviously it’s not a fair comparison, but the data tells the story: 10lbs down, 12-15cm off the stomach. Strength has come up fairly considerably. Total fat loss figure is likely higher but difficult to put a figure on it.
Thank you so much for all the help and guidance steering me down the path I want to be on. I may be interested in working 1on1 with you again after the first of the year. Again, thank you for all of your time.
Sol R., USA Age: 38, Height: 5’11”, Weight: 183lbs -> 161lbs, Stomach: 36.4” -> 32.7”
I’ve lost even more fat and my abs are starting to become more permanently noticeable.
Thank you for all your support along the way! – Best, Sol.
Jeremy L., USA Height: 5’11”, Weight: 163lbs -> 150lbs, Stomach (2′′ above navel): 33.1” -> 30.4”
I don’t know if you remember me or not – you coached me through a cut from November to the end of January.
At the end of January, I took a two week break, and went back on the cut. I was planning on starting a slow bulk at the beginning of April, but I still had some stubborn fat that I was trying to shed.
So, I’ve been on the cut since. I had been making progress, but in the last month or so, the weight loss has stalled, and I still have some stubborn fat. I’m currently at 145.5, down about 17.5 lbs since I started with you!
Thanks a lot brother, I really appreciate all that you have done for me. Jeremy
Anthony G., USA Height: 5’9”, Weight: 163lbs -> 153lbs, Stomach: 33.3” -> 29.1” Squat: 250lbs x 6reps -> 280lbs x 5reps Deadlift: 295lbs x 4reps -> 330lbs x 3reps
~10lbs down, 7.5-11.5cm off the stomach, 5-10% increase in strength. Truly excellent. Well done!
Hi Andy, I cant believe the 12 weeks is over already, it went surprising fast! These last 12 weeks have completely changed my outlook on training and nutrition, this has been a life changing experience for me and I will never go back to my old habits. This has been the most effective way, in my opinion, to lose fat and gain strength at the same time. I look forward to continuing my journey with IF in hopes of obtaining the body that I have always envisioned. I want to thank you for all your help and guidance.
Ben J., USA Height: 6’1”, Weight: 215lbs -> 185lbs, Stomach: 36.5” -> 32.5” Squat: 225lbs x 7reps -> 315lbs x 5reps Deadlift: 315lbs x 7reps -> 375lbs x 5reps
~30lbs down, 2.5-4′′ down on the stomach, strength gains throughout. (A very nice bonus.)
The legs, arms and chest/back measurements have dropped, but nothing over what I would expect for such a large amount of fat loss. I would say that this is a little less than I would have expected even. – Especially on the legs and back/chest. – Suggests a little growth, which, given the rate of fat loss is something I would never have expected and feel a little silly suggesting. – The strength stats are there though.
Just wanted to say it has been a pleasure. For the first time I feel like I’m making sustainable progress. I feel better health wise, I’m happier, I enjoy the gym more, etc. This program is no joke. I’ve been recommending you all over the place. I think my brother in law, (Ryan [redacted]) reached out to you. I also have some friends that want to know how I did it, and I refer them to your site. I’m sure in the next month or so you’ll get 4 – 5 people contacting you.
Jesper D., Sweden Height: 5’10”, Weight: 147.7lbs -> 153lbs, Stomach: 30.4” -> 28.1” Squat: 176lbs x 10 -> 220lbs x 10reps Deadlift: 209lbs x 8 -> 253lbs x 6reps
Overall: 2.5kg gained, ~4.5cm on the chest/back, ~1cm on the arms, ~2cm on the legs.
And yet, 1.5-4cm off the stomach at the same time.
Now bearing in mind that the strength gains (particularly the squats and deadlifts) will mean that you’ve grown a thicker abdominal wall, obliques and lower back, there is even more than this gone off the stomach.
An excellent example of body recomposition in the real world. (i.e. Not one of those BS magazine ads that promise 10lbs of gain and 10lbs of fat loss in 6 weeks.)
It’s been great working with you! Looking at my photos and lifting stats, there’s been a big change, Squat and Deadlift are up by 20 kg which feels crazy. After coming to back my hometown, my friends and family were chocked when they saw me, yet they are still highly sceptical to the idea of IF/Leangains. Their loss, right?
I’m going to start cutting, because I have for the first time in my life gotten a decent set of abs and they’re not going to disappear after a bulk. I definitely want to have my success story on your website, after I have succeed on my own with your brilliant tools. I’m thinking around May, when I should be bulking and have high quality photos, not cellphone shots in the bathroom
It feels great knowing that I’m only 19 and have the formula of success. Thank you, Jesper.
Rob M., USA Height: 5’9”, Weight: 155lbs -> 146.6lbs, Stomach (2′′ below navel): 32.5” -> 29.2” Squat: 189lbs x 7reps ->225lbs x 4reps Bench: 210lbs x 7reps -> 225lbs x 6reps Deadlift: 291lbs x 4reps ->315lbs x 1reps
What I am most thankful for is the knowledge that you have shared with me that I can use in the future. There is no better feeling than knowing that I will get results if I follow the plan as you laid out. Before reaching out to you I had started to think that I only had two choices: to be fat and strong, or to be lean but weak while doing cardio every day. I wish that I had spoken with you years ago – it would have saved me more time and frustration that I care to think about.
Best wishes and good luck! I’ll continue to direct people to your site and spread the word.
Take care, – Rob M (false name)
Tom H., UK Height: 5’8”, Weight: 155lbs -> 148lbs, Stomach (2′′ below navel): 32.5” -> 29.2”
Thanks for the complement – I certainly feel like a new man! Stronger and leaner and with room for improvement. I’m really happy with the result (as is my Mrs!), so a massive thanks to you for all your help and guidance. A first class service you’re providing here mate – I’ll have no qualms recommending you to friends and my mates in the gym! Nice one! Tom
Jeff P., Singapore Height: 5’8”, Weight: 174lbs -> 174lbs, Stomach: 37.3” -> 32.5” Squat: 154.3lbs x 7reps -> 242.5lbs x 6reps Deadlift: 154.3lbs x 6reps -> 260lbs x 6reps
I can’t believe that its already here! Attached is my final check in and a couple of progress pics. Taking into account the 2 week “break” midway because of work entertainment, I am super happy with the results!
I promised myself on my birthday in Sept that I would give myself a Christmas pressie by finally being able to see some of definition on my stomach, so a big thank you for helping me achieve that!
After first 12 weeks:
First off, thanks for coaching man. I really appreciate it. I’ve learned a lot over the last 12-14 weeks and I’m the strongest I’ve ever been in…forever. That’s pretty kick ass and is really gonna help as I get back into martial arts. It’s also the first time I’ve felt like I really understand how macros affect me on a day-to-day basis along with physical activity (or lack thereof). I’m a meticulous nerd when it comes to this kind of stuff and this is awesome for helping me edge out more performance and aesthetics.
But he kept coming back with updates, which was very cool to see. So many pictures in my inbox, we first got confused with the dates. Marc kindly mailed us with new photos with the correct dates and comparable lighting. Thank you Marc, Much easier to see the differences!
“The story is mainly told in the pictures. Really happy to hear that you’re getting positive comments from friends. – Must be an awesome feeling. Given that we’ve had strength gains I don’t think it would be unfair to suggest that the true fat loss figure is a little higher than 3.5kg and you have gained some muscle mass. How much we simply can’t tell.” – My comments to Rainier.
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.
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.
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.
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.
Rod W., UK Height: 5’11”, Weight: 179.6lbs -> 171.5lbs, Stomach: 31.2” -> 29.7” Deadlift: 308lbs x 3reps -> 320bs x 5reps
Rod is in his late 40′s.
I’d been IFing / lifting / reading for over a year before hiring you so I was comfortable with the overall LeanGains approach. Even so, I’ve got a lot from working with you as its been very useful to develop the discipline of following macros and regularly recording progress. Even after a lot of self study I hadn’t properly appreciated how important these are, which is clear comparing the start and end pictures. Also, I’ve found it helpful not having to manage the overall strategy and this helped me avoid worrying when progress slowed in the last month. Overall, I am pleased with progress and its really empowering to understand how to effectively change body shape.
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!
Jose R., Netherlands Age: 35, Height: 5’8”, Weight: 171.9lbs -> 155.2lbs, Stomach: 35.6” -> 32.5” Squat: 132lbs × 5reps -> 176lbs × 5reps Benchpress: 121lbs × 5reps -> 143lbs × 5reps Deadlift: 132lbs x 5reps -> 154bs x 5reps
I did ask Jose for a comment, but I think his expression in this picture sums it all up. – That and the wedding photo he sent. Job done.
Tim F., Australia Age: 31, Height: 5’6”, Weight: 192lbs -> 181.8lbs, Stomach: 39.0” -> 35.6” Squat: 265lbs x 5reps -> 314lbs x 5reps Benchpress: 182lbs × 7reps -> 204lbs × 3reps Sumo Deadlift: 309lbs x 5reps -> 353bs x 5reps
I would like to thank you for the last 12 weeks, especially for getting to me to track my body measurements to gauge progress. Some weeks I would weigh more or less the same, but the measurements were down and strength was going up – before tracking measurements I would have felt I wasn’t making any progress. I’m now confident I can reach my goals by taking a much more detailed approach to tracking progress.
I’ll be sure to refer you to anyone I hear of that is looking for a diet coach. Cheers! – Tim.
I can only say how easy and beneficial it has been working with you. My past experience with diets and training had gotten stale and become a chore! When I found this information on Martin’s and your site it seemed almost too easy which I will admit put me off! But I am so glad I tried it and the success I have had in a short time with you has been significant! This is only really the beginning for me and the drive and determination is now back in full. It’s so much easier to be motivated when you can see your results and feel in control of where you want to go. I’m looking forward to a good bulking phase now and can’t wait to see the difference I can make over the next few months. I can quite easily say enlisting your help was the best thing I have done for my fitness goals in a long time. And would encourage anyone to do the same if they are serious about really changing their body and hitting their goals.
All the best to you mate and ill be sure to send you updates of my future progress
Kindest regards, Matt.
I feel really great about the changes. I have never been as fit, energetic or strong in my life.
I tell you what though, as a single dad with 2 kids who works full time, it was hard work. But I’m glad I stuck with it. For me, the most challenging part of it all was squeezing in the workout straight after putting the kids to bed, followed by meal prep. About halfway through, seeing my results, I felt more comfortable letting go of the perception of eating ‘clean’ and started following a more IIFYM approach without any noticeable decline in progress.
Andy, I’ve loved the whole process beginning to end. The points you drove home and said would happen, did happen and the articles you had to back them up were extremely handy. I’m referring to stalls, feeling like changing things up or doing stupid things. I trusted in the process and stuck to things and it has paid off. Abs are not far away and a very real outcome. It’s amazing how when you’re fat you think that shedding fat will reveal this muscular body, but reality could be very different. In my case, I will be a skinny dude with slightly more muscle definition, which is not a bad thing at all. I will just continue the cut for a month or more and then try a slow bulk.
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
These 12 weeks have taught me a TON about a lot of things, from avoiding micro-managing to goal/expectation setting, and I couldn’t have done it without your guidance. I appreciate that your methods have been able to keep things EXTREMELY flexible with me (I definitely feel like I haven’t been squeaky clean/on point and probably could have progressed further if I was completely regimented), but the flexibility has given me a ton of value in other ways by allowing me to still enjoy evenings out and occasional gluttony with my girlfriend. (We’re trying to kick our Korean BBQ and boba milk tea addiction, but it’s pretty tough I tell you :p ).
Thanks! – Tim He came back to me in early July with an updated comparison:
Emilio had lost quite a lot of weight before starting. He did it a little too quickly, hence the loose skin. For anyone in his position don’t worry, it will come tight over time.
Andy, I truly appreciate all the guidance you have given me. This has been the best investment of my money, and you really lived up to your name.
Thank you! – Emilio
Anyway….I am very happy with my results. I just turned 46 last month and this is by far the best program I have ever been on. Other programs I have lost weight but I don’t think really body fat like this. I have been down to the mid 140′s before but didn’t look nearly as good as this. I just feel healthier. I went on a trip in the middle of March and had to buy all new shorts as all my olds ones were too big! Never benched 170 before so it shows the RPT works also for me.
I will say I could have gone a little more hardcore. I gave an 85% effort in the food part. I know its just an excuse but with coaching basketball and now little league both at the same time it was really difficult to nail down my diet 100% of the time and always get my workouts in. However with your simplified
rules I was able to do the best I can. Once again thanks for your excellent service in helping my with this journey! – Kent
~22.5lbs down, ~11.5cm off the stomach. Consistent progressions in strength these last 8-10 weeks. Excellent work Ryan.
Greetings Andy. Wow 12 weeks went by quickly. My 12 week photo taken in the context of where I started is very cool. Your program flat out works. I know I am not shredded but for a old guy I am very pleased with my results. Sorry for the poor quality of the photographs but I think you get a decent look at my progress. I will definitely recommend your site and hope I can steer some business your way. You have a great product.
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.
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!
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!
Thanks for working with me … and … YOU OWE ME NEW CLOTHES!
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.
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.
Andy, 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!
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…
…I think my overall compliance was 70-80% on the diet, and 99% on the lifts.
…At first I was bummed at the numbers: weight barely changed, waist only down a few centimetres, arms and legs not much different, OK chest a bit bigger…but actually looking at the photos, it’s pretty obvious that I burnt off fat and thickened up with muscle. Wish I took a before picture of my back and legs, because WOW all those rows and deadlifts and squats certainly made a difference. My jeans are now HUGE in the waist and tight in the legs! Abs certainly look more cut; anyone who says squatting doesn’t make a six pack is doing it wrong! I can even see a vein popping out on my upper abs, and across my shoulders and chest and arms.
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.
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.
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!
Ivan was formerly started a few weeks before July 7th, however the photos weren’t comparable. The stats and photos represent the physical change listed above, but Ivan is talking about a slightly longer time period below.
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!
I also put both pictures together and saw an amazing difference. There were moments that it was hard to keep up with it for me as a result-driven, and very impatient, person… but it was certainly worth it. Although the drop in kilo’s weren’t that impressive, the body-composition is getting better and better. I can even see some abs (in the perfect light and with some imagination, lol). Can you imagine that before I started this programm, I already lost like 10 kilo’s? I should have make a picture of me from when I started.
Previously I had suffered from heavy migraines and had a extremely high bloodpressure (200/130mg). Since I lost weight I haven’t had a migraine since and the bloodpressure is back to normal – without any medication. So, now I’m determined to continue the ‘battle’, despite being over 40, to see my abs. I’ve learned a lot about nutrition and training and will bring all my knowledge in practice in the future. You’ve taught me how to tweak my body.
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.. )
Now, the hardest part of this diet is to be patient, it takes time, you have to trust the process, sometimes the freaking measure tape won’t move for weeks. It happend to me, I was at 86 cm for 4 weeks. My mind started questioning thing, is this working?, Should I start intervall sprinting? and so on. But I made a commitment to, and as I said, trust the process, give it time, don’t start to mess around! I did start to mess around with the traning protocol, big mistake, I got worn out pretty quick. Just trust the training advice from Andy (and Martin B of course, the God-Father), and be patient.
Final thoughts, well, I am not going the tell how it feel when you start to see progress or get closer to your goal, its a journey for each person to discover, but that morning, after weeks of things not moving at all, and you look in the mirror, and its like BANG! Its is a very good feeling and, more important, it will have a deeper impact on you as person, going beyond “just” losing fat, as being more comfortable in your own skin, feeling more confidence and having a vibe of strength and natural health radianting from you. At least, that is how I feel now and I can feel it when I interact with people on a daily basis.
Thanks Andy, Kenneth
Pretty excited over the change in my body got a couple nice compliments this week. People at the gym have noticed a difference. After my 2 weeks break is up I would like to continue with you. I would love to go to a bulk but first wanna a get those abs to pop!! Thanks for all your help & patience .I know I was a pain in the ass in the beginning.
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 harbouring some stubborn fat around my lower abs & back… then I’m looking forward to a slow-bulk.
I don’t really know what I would say to people – Anybody can get lean and fit, it just takes a little bit of time, fat doesnt come off your body all in one day. The measurements and progress pictures when you look back after 4 months are really something, and will allow you to keep on going. Eat less and gain more is now a saying that I truly understand. Leangains is awesome.
With Andy’s help, I have gotten to a point I thought impossible – fitting into a pair of size 32 jeans. They even fit around the thigh, which has always been a problem for me. When I contacted Andy, I had hit a sticking point at 95kg which I just couldn’t seem to push past. Since contacting Andy, I have dropped to a low of 87.5kg, and am now looking to go even further. I am so pleased with the progress, even though I want to keep improving. I just tried on a pair of pants that I bought about 8 years ago – and they fit perfectly! Thanks for providing a clear and organized approach that made the whole thing simple. I’ve had friends and family ask about what I can eat, and they have been surprised by just how relaxed the diet is. I definitely recommend LG and Andy. Summer is approaching here in NZ, and I can’t wait!
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.
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.
Update Dec. 12th: Rod’s current condition pictures on right.
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.
I am very pleased with the results. Leangains is tremendous. After 12 weeks on the program I have made more progress than the past year and a half of efforts to loose fat through cardio. What was most impressive to me was the way I felt during the Tough Mudder. Although I did absolutely NO CARDIO in preparation for the event, I powered through and finished with a highly respectable time. It seems the minimalist training approach somehow provides cardiovascular benefits as well. I recommended a friend, Andrew W. to the program, and I believe you are currently working with him. I hope all is well over in Japan, I am sure worldwide popularity will continue growing for leangains, and your business will continue to increase. Have a great day my friend, and I will send you pics when I have reached my goal weight!
Thanks for your help on this, Andy. It’s been the most effective programme I’ve ever done and the results are obvious. Now to lean up to properly shredded stage before the big build. Shall keep you posted. A pal of mine is doing the budget version (ie, just working off what’s available on the site) and seeing extraordinary results. So hurrah for a much more simple approach than the usual bodybuilding bollocks. Shall re-emerge in months to come, hopefully lean as all getout.
Thanks again, S.
Suhail M., Birmingham UK Age: 21, Height: 5’8”, Weight: 141lbs -> 132lbs, Stomach: 28.8” -> 22.4” Squat: 165lbs × 5reps -> 188lbs × 5reps Benchpress: 160lbs × 5reps -> 188lbs × 6reps Deadlift: 298lbs x 5reps -> 309lbs x 5reps
Hope you are well. Just checking in for the 12th week and the final check in. It has gone pretty fast! Can I just take this opportunity to thank you for you hard work again. I am in the best shape I have ever been and know that despite room for improvement I have the confidence to reach my goals. It has been almost effortless to strip body fat and weight loss has been effortless and fairly linear, even with the occasional deviation from my macros. It has not been just fat loss that I have enjoyed but mental clarity and a stress free “diet”.
[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.
I still had a desire to be leaner though, just to get my abs. No matter what I’d done in the past I’d never quite got there. Working with Andy gave me a very simple and straightforward template for my diet. Becoming a client also gave me the motivation to stick to the plan and simply to put my trust in what he told me. To be honest I knew all this stuff already, but putting into place this athlete / coach relationship meant that I did not have to worry about what I was doing, whether it was right or wrong. It was his responsibility so I just stuck to it and didn’t mess about swapping from one approach to another. Having a coach took the stress away – I just had to apply the guidelines.
Andy’s take on this way of dieting is so flexible that it becomes easy to apply. Of course you still need to do the work, apply the discipline, but this is not too tough. During the 3 months of the consultancy I lost my Dad and that knocked me off course in some ways, but it was easy to get back on track with the flexible approach that Andy recommends.
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.
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.)
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.
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.
…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??
I really do appreciate all your help, and your website. With your guidance and your tools I really feel like I can stand on my own two feet with it. That really means a lot to me because if there’s anything in life I value it’s being empowered and always striving for better. I was sick of feeling like stuck, and as if my body was not in my control. So thank you!
Not many people I know here are open to leangains type ideas, the fitness community I’m familiar with is very 5-6 meals a day, heavy lifting will make girls big, blah blah but if anyone seems open to new ideas I will direct them to your site for sure! And I will definitely promote you around online.
16th Sept. Received an update from Julia in the comments here.
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!
All in all I’m thrilled with the results. I definitely have a bit more body fat to go before I would consider myself shredded, but I have never felt more confident taking my shirt off at the beach, and all my relatives (many of whom are overweight) were blown away. I kept hearing “God, I remember when I could eat like that!” or “I wish I was built like that!” from my uncles… if only they had any idea.
Feel free to post me on the wall and use my quote. I’d love it if my experience motivated some other people to give it a shot. Best of luck with the business and everything.
Oh, and if you’re ever in the Boston area, feel free to drop me a line! – Kent
Fat loss from obese to healthy was easy, but I didn’t seem to be able to cross the hurdle into lean. I cycled a few diets over time, each one seeming to give only a kilo at best on the scale, certainly nothing showing visible results in the mirror. I ended up back at LG style eating, due to it fitting my lifestyle better, but sat at the same level of fat, same lifts.
I sat on the fence as to weather to consult Andy for a few weeks, hesitant to not to spend money on something so many can do themselves, but it seemed like admitting defeat. Finally in frustration I sent him an email. I’m incredibly glad I did.
Andy’s plan was not only simple to follow, but it showed me while I may have been well read on the facets of Leangains, such as macro cycling, I was fooling myself thinking my personal implementation was up to scratch. For me, that’s been one of the best parts. Not only have I seen changes visible over the course of weeks, but I’ve learnt where I went wrong, and developed strategies to keep things progressing towards my goals.
Andy was easy to work with, giving concise answers to all my questions, and tweaking the program based on feedback. Having someone impartial review progress is fantastic, not only helping diet compliance, but keeping motivation up. He knows his stuff, and it shows. If you are undecided like I was, go for it, you have nothing to loose but inches!
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 –>)
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.
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 definitely 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!
DK., USA Age: 39, Height: 5’7”, Weight: 175.4lbs -> 159.8lbs, Stomach (2′′ above navel): 36.2” -> 31” Squat: 170lbs 3×5 -> 230lbs 3×5 Benchpress: 155lbs 3×5 -> 180lbs 3×5 Deadlift: 240lbs x 5reps -> 270lbs 5reps
~15.5lbs down,. 9-13cm off the stomach, ~35% increase in your squat, ~15% increase in your bench and deadlift.
Important to note also that your chest/back, arm and leg measurements haven’t decreased in any significant way, certainly less that if there has only been fat loss. This points to muscle growth but tough to guess how much.
The entire 12 weeks was almost effortless. Thanks for helping me through this enlightening period of my life. I didn’t want to disappoint you especially since I paid you good money!
Thanks again Andy, you were right, I look like a different man.
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.
Al, Germany Age: 33 Height: 179cm (5’11′′) Weight: 92.5kg (203.5lbs), -> 86.0kg (189.2lbs) Stomach: 94cm (37′′) -> 85.5cm (33.7′′) @Navel Squat: 100kg (220lbs) x 4 —> 140kg (310lbs) x 4
Imagine getting up one hour before work just to eat breakfast and prepare and pack the food you need for the rest of your day. Checking your watch every other hour to not miss the next meal. basically scheduling your life around 7 Meals a day. I was constantly thinking about food! Now I am super sharp in the mornings because I skip breakfast and don’t have to stress out about the next 500 calories I need to consume in two hours.
Before I started with Andy I lost three kilos in three weeks but never quite got the concept down and I am not so sure it was fat though. When Andy took over it was very well structured and he was always answering all questions I had. He closely monitored my progress and informed me what I had to expect by the changes he made periodically. I admit I wasn’t the easiest of clients with a ton of questions and not quite believing the hype, but he always took the time the explain and make me understand. One hell of a coach. So if you want to start today and are willing to learn what it takes on the way Andy is your guy.
Phil, USA Age: 32 Height: 180cm Weight: 72.5kg -> 72.9kg Stomach: 83.8cm (33.0′′) -> 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.
Wes., USA Age: 32, Height: 5’8”, Weight: 145lbs -> 135lbs, Stomach: 30.8” -> 29.5” Squat: 215lbs x 4reps -> 237lbs x 1reps Benchpress: 192lbs x 3reps -> 210lbs x 3reps Deadlift: 160lbs x 5reps -> 245lbs x 3reps
Wes told me that he may disappear out of contact if he was sent away for his work. Sure enough, just before our last update this happened and I didn’t hear from him for a year.
Our last contact ended in a disagreement, which wasn’t pleasant, but as a coach I have to stand firm sometimes and make the tough calls. Here’s an excerpt from a mail that I was very happy to receive a year later with his stats and photos:
My biggest struggle was after the second month, and hearing Andy tell me to stay the course; he didn’t alter my macro’s. I felt for sure that this was the most crucial time for me to have my macro’s altered. I’m not going to lie, this upset me. I felt that Andy was brushing me aside.
My overall metamorphosis wasn’t fully realized until my friends (Whom I hadn’t seen since I began Andy’s program) were utterly stunned at my new physique. They all asked how I had done that, and inquired as to how much of my strength had fallen off. This was an awesome journey and I try and tell as many people as possible about Andy and Leangains.
Andy you’re a stud. I hired you for the macro’s, and to simplify everything for me. You did and more. You kept me on the right path despite my own stubborn perception. As I’ve already hinted on it, I would highly recommend your services to anyone; your passion and excitement is clearly evident. You have helped me become more comfortable with my body. I now know the proper way to burn fat and grow muscle.
Kihye, Japan 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.
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.
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.
Andy, Sorry it’s taken so long for me to respond to your last email. My work is cyclical and I’ve been ridiculously busy this last couple of weeks. Thanks for the information and thanks again for everything. Your service is fantastic and I’ll strongly recommend it to anyone. You are welcome to use my photos on your results page. Hopefully you won’t mind posting an updated photo down the road because obviously I’ve still got a long way to go with the cut.
As far as what to say: only positive things, and I agree with just about everything that your other clients on the results page have already said. You really have made this process as simple and easy as everyone says. The information and support you provide are fantastic. I felt like any questions I had along the way would be welcome, but I really didn’t have many because you explained everything so thoroughly from the start. I still have a long way to go, but I’m thrilled with the results you’ve helped me get so far. Thanks again for everything! I’ll keep you updated on my progress.
Take care, Steve
John O., USA Height: 5’7”, Weight: 151.5lbs -> 144lbs, Stomach: 30.6” -> 28.4” Deadlift: 270lbs x 5reps -> 337lbs x 3reps
I would have to say that your rules about the diet and the macros made this an extremely easy diet to follow. Before contacting you, I was one of those people who stuffed my face in the winter to get as big as possible and once spring started to roll around all I ate was chicken and broccoli and I was literally starving, not because I wasn’t eating enough, but I simply wasn’t satisfied. I followed a standard isolation philosophy in my workouts, leg days, Chest/tri days, and Back/bis days. I would end each summer smaller and less defined than I had envisioned and extremely weak at the same time.
Working with you has finally given me some relief in the sense that I feel like I have finally found something that works and that I can progress forward without any difficulty or stress that I won’t reach my goals, because I will. I can’t thank you enough for the helpful emails and answering every single comment on the blog, which has been beyond helpful. I do not think I would have been ever to reach the point of where I stand today. I feel extremely satisfied with my results and that has never happened in the past.
Best Regards, John.
Overall: ~4kg down, 10-13cm off the stomach.
Strength increases across the board. (I agree with your decision to work on your squat form.) I think it’s likely that a little more than 4kg of fat has been lost and some muscle has been built. It quite surprises me how much of a difference there is in the photos. A world of difference. Tim really made my morning.
Hopefully this will inspire anyone over 45 with a family, full-time job and who travels a lot. This whole approach can fit into family life and work routine and you don’t have to be a social leper and eat not with the family or cook separate meals.
Value of an online coach: While I had managed to drop some kg’s with traditional dieting/cardio I was suffering from information overload and that’s where the value of Andy lay. I would have ended up starving myself, wasting hours of my life doing cardio and then blaming my genetics and eating badly again!
My take home message is – if you have got lost on your health/fitness journey – engage the services of Andy, trust him, don’t sweat the small stuff and you will be on a far better pathway for the future.
It’s great that you have a variety of results on your webpage as I identified with Peter (from Ireland) and Theses (Denmark) which helped me to decide to sign up with you as their results looked like something I could achieve over the 12 weeks.
I have spent more money on re-clothing myself than your consult fee’s so you are amazing value for money – thanks.
What is very pleasing about all of this is the lack of weight loss overall. I mean, it’s almost been a straight recomp all the way through. Fat has been melted off and muscle put on at an almost equal rate. Your lifts have improved significantly and that’s clearly driven the muscle growth.
~4cm has been taken off the stomach overall, however this figure may not tell the whole story either as your lower back, abs and obliques will most certainly have grown.
Your arms are bigger. Chest/back is a little bigger and legs have grown also. Excellent work Taylor. How do you feel about the progress?
Good. It’s not totally OMG I’M NOW PERFECT 8% body fat, but I see the road that lies ahead, and I welcome it with open arms.
Overall, I’m very pleased with the results, and I’m happy with the progress! Thank you very much! -Tyler
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)
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.
Theis, Denmark Weight: 90.9kg -> 85.0kg Stomach: 98.0cm -> 81.6cm Squat: 100kg x 5reps –> 130kg x 5reps Bench: 92kg x 5reps -> 125kg x 5reps Deadlift: 90kg x 5reps -> 135kg x 5reps
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!
Rich, UK Stomach: 93.0cm -> 84.0cm (36.6′′ > 33.1′′) Weight: 195lbs -> 182.5lbs
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.
I feel that you’ve really helped educate me on how/when to eat, and particularly in terms of understanding how and why to manipulate the different macros.
I wouldn’t say I was even that strict on the diet – I had at least 5 or 6 fairly heavy alcohol binges, yet still managed fairly consistent fat loss. Something to bear in mind for anyone thinking if doing this – it doesn’t have to a miserable experience where you feel you are denying yourself all the time.
Anyway thanks again Andy, I’m truly grateful. It was money well spent in my view.
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.
Nick B., UK Age: 44, Height: 6’1”, Weight: 181lbs -> 165lbs, Stomach: 35.7” -> 31.2” Squat: 187lbs x 8reps -> 281lbs x 6reps Benchpress: 121lbs x 8reps -> 138lbs x 7reps Deadlift: 170lbs x 6reps -> 265lbs x 4reps
~7.2kg down, 6-12cm off the stomach, strength has progressed very well indeed in the SQ and DL, and stalled in the bench, but that’s quite natural for that to happen earlier, when not in a calorie surplus especially.
I think progress has exceeded my expectations now that i look at the photos. I look phenomenal ha ha!
Can I say it’s been a pleasure working with you? The diet has been so straightforward that it’s been really easy to follow.
Looking forward to buying you a beer or two in Osaka one of these days, – Nick.
Eddy, USA 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.
Joar, Sweden Weight: 112.8kg -> 101.2kg, Stomach: 102.5cm -> 89.4cm
“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! Joar thank you. And buddy… time to change those bed sheets.
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.
Karel, Czech Republic Weight: 169.4lbs -> 147.4lbs, Stomach: 33.5′′ -> 29.5′′
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.
Joe, UK 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!
Marek D., Poland Age: 34, Height: 6’3”, Weight: 208lbs -> 189lbs, Stomach: 39.9” -> 36.5” Deadlift: 286lbs x 6reps -> 352lbs x1rep Benchpress: 165lbs x 8reps -> 198lbs x 3rep
Marek’s 12 week progress. Note the extended time frame – He had a diet break while we worked together.
Those 4 months helped me realise it’s not about how quickly I get there but how I will feel during the journey and if I can keep going even if no one is watching – just because I want to.
I appreciate your guidance and would recommend you as great motivator for change. I was concerned about my will power when we started but it surprised me how little I had to adjust to change.
So thank you Andy for all support and if you think others would benefit seeing my change I have no objections to post my progress on result page.
Kind Regards, Marek.
Shamil, USA 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!
Kyoko, Japan 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.
Total Diet Time: 16 weeks. (Picture on left taken 4 weeks before start of diet.) Weight: 204lbs -> 189lbs Strength changes: Overall rep strength declined, but set two PR’s during final weeks of diet: 405lb Squat, 505lb Deadlift. Measurement changes: 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.
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.
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.
Peter, Ireland Age: 38 Height: 178cm (5’10′′) Weight: 100kg (220lbs) -> 90.1kg (200lbs) Stomatch: 101.6cm (40′′) -> 87.6cm (34.5′′)@navel. Deadlift: 130kgx5 -> 170kg x5, Squat: 115kgx5 -> 147.5kgx5
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. Here’s what he 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.
James H., USA Age: 42, Height: 5’10”, Weight: 167lbs -> 150.8lbs, Stomach (2′′ above navel): 34.3” -> 30.9” Deadlift: 135lbs -> 215lbs (5 x 5)
Thank you so much for everything… it has been a great ride overall. I have enjoyed the diet and was very happy with my progress in the gym too until I got sick and hurt my arm… but that is not the diet’s fault of course and you are right even with those setbacks the diet has been working great!
I definitely notice a huge difference on what I was carrying around… and everyone else does too. Its been cool to hear people say. Did you lose a lot of weight.. .and a few people I hadn’t seen in quite a long time not recognize me… which to me is kind of weird/amazing but people are odd.
I have a new wardrobe… both shirts and pants were too big. Went from Size XL about 3 years ago … to size L and now I am in mediums. My pants size was 38 3 years ago. When I started the diet it was 34. Now I am in size 31 and they are loose on me. Overall my belly fat is gone. In fact my Dr. commented when I went to get medicine a few weeks ago… “What happened to your body fat?!” I had to laugh. He was also sort of amazed at my transformation.
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