Reviews:
Before-Afters
Mr. B.
Mr. B started my DIY program mid-December and sent me the following results update for mid-March.
- Weight: 207 to 193 lb.
- RDL strength: 290x12 to 345x12.
- Squats: 280x3 to 305x4.
He'll go into his 40s a new man.
Dave
lost over 70 lb
Many people underestimate how much fat they have to lose before reaching their goal physique, so it's important to focus on the long run. Diet adherence is key.
Ian
Some fitspiration from my client Ian.
We started on 26 April and finished his cut last week.
He lost about 20 lb while his squat went up 20 lb and his deadlift 40 lb.
He trained 6 days a week with a high frequency program that trained every muscle group 2 out of 3 days.
His diet had 4 meals a day with his last post-workout meal being twice as big as the others on training days. We did 1 weekly protein sparing modified fast day (PSMF) on his rest day.
We had to employ most of my appetite management strategies near the end of the cut to prevent hunger from becoming a problem, but other than that it was smooth sailing. He followed his program like a champ.
Madanjeet
Madanjeet Walia hired me in December 2021 to take part in a transformation challenge and possibly compete for the first time. I set him up with a DIY program and he followed it with great dedication.
At 50 years old in the summer, he won his show with first place in the Master Men’s Physique category from the WNBF Canada.
Karl
Karl had been working out for over 20 years, but he wanted to take his physique to the next level. We achieved great results in under 40 weeks so he could go into his 40th birthday looking better than ever.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Justin
Justin had been training throughout basically his entire life, but at age 40, he decided he wanted to take his physique to the next level. He executed his program with military precision and achieved significant body recomposition in 3 months.
Rance
Rance had been working out his entire life, so upgrading his physique was a multi-years process. Based on his DXA scans, we still managed to pack on well over 10 pounds of muscle while losing over 20 pounds of fat.
His last DXA scan was actually 4 (!) years before his final results photo, so we don't know exactly how big the change in his numbers was in the final photo.
Armin
Body recomposition
I’ve had many hard-working clients, but Armin was definitely among the most hardcore.
2 Years of training and eating like a bro had resulted in disappointing results, so he needed a scientifically optimized program to take his physique to the next level.
The goal was simple: maximum muscle, minimal fat. Not a rep in the gym or calorie in his diet was missed these 7 months.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Bo
Fat loss for Olympic weightlifting
Bo was a high-level Olympic weightlifter that needed help to cut down while preserving his strength.
Instead of merely preserving his strength, he ended up gaining not just a lot of strength but also a physique that could compete in bodybuilding as well as Olympic weightlifting.
Alina Alexandrovna Olsen
First Bikini competition
Alina already had over 10 years of experience when we started working together and could already do chin-ups, but I knew she had much more potential.
She wanted to compete in Bikini and achieve serious Brazilian booty gains.
We had to tone down her muscle mass in other areas to keep her physique within the Bikini reference. We didn’t do bench presses, but if she had, she could have easily competed in powerlifting. Her working weight squats and Romanian deadlifts were over 100 kg (225 lb) and she set a hip thrust PR of over 200 kg.
Alina has since graduated from my online PT Course and is now coaching her own clients.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
James
Body recomposition at age 53
At 53 years old with 7 years of lifting experience, James was looking great compared to the average 50 year old. But we could do better.
After switching from a more conventional to a scientifically optimized training and nutrition program, he gained about 10 pounds of muscle while dropping from 15% to 10% body fat in under 4 months, as shown in his 4 DXA scans.
Carl
Muscle growth
Speaking of back development in someone in their 40s, check out the thiccc-ness on Carl. This took us well over a year to build, as he had been training for 15 years before this.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Chris
Body recomposition
3 Years of training and dieting with traditional methods had left Chris with disappointing results. We set up a high frequency training program aimed at body recomposition. The results were good. Within 2 months his progress surged to a new level.
Connor
Fat loss without calorie tracking
Connor wanted help to lose fat without tracking his macros. I guided him through an ad libitum diet to teach him the science of appetite management and over 8 weeks he lost a nice amount of fat with far less effort than he was used to while cutting.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Daniel
Ant-Man
Years of training like a bro had gotten. Daniel good results at first, but he got stuck and needed help taking his physique to the next level. With my optimized program nutrition and training methods, we made excellent gains over a good 3 month period. His ab shot below could easily be on the cover of a magazine.
And get this. Daniel trained in a gym full of juiced up bodybuilders that were way bigger than him. He was one of the few naturals there. Yet he got so strong he outlifted them all, so they started calling him Ant-Man because he was so strong for his bodyweight.
Andrew
140 pounds fat loss
Andrew had been obese his entire life and he was sick and tired of it. I taught him how to manage a fitness lifestyle while having a hectic job and how to deal with traveling.
Over a year and a quarter we achieved sustainable lifestyle change and he lost just under 140 pounds, going from a morbidly obese 43% body fat to 16% body fat according to DXA scans.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
David
Body recomposition
David got stuck at the intermediate stage. Fat loss in particular proved very difficult.
During our coaching, we focused our attention on the things that matter for results and we achieved some nice body recomposition over 5 months.
Johann
Body recomposition
5 Months of bulking and cutting made Johann a new man.
He trained in his home gym and outdoors, so unfortunately the lighting's very different in all shots, but the progress should be clear.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
John
Vegan body recomposition
Vegan diets require many special considerations when it comes to nutrition, so it's not surprising John had great difficulty getting good results.
However, with optimized nutrition strategies, vegans can achieve results on par with meat-eaters, like John's 4.5 month transformation here.
Dave
DIY program results
Dave purchased my do-it-yourself (DIY) program package. After 3 months he emailed me he was happy with the results and attached the following progress photo.
Well done, Dave! You did all the hard work.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Fran Pignatti
Vegan peak week
Fran hired me to put the finishing touches on his physique during the last month of his prep for his Classic Bodybuilding show. As a vegan, his diet needed special considerations.
I designed his peak week and we improved his conditioning a step further. As you can see, that last month can make a world of difference. The after-photo was taken at the show. He won his class and placed second in the overall.
Bjorn
Tapped out?
Bjorn was highly trained to the point that most programs didn't result in any gains anymore.
A 6-week transformation was out of the question, but over 6 months we achieved visible further body recomposition and strength gains.
Hayley Hirshland
Double pro card
Hayley had competed several times before, but she felt her results didn't justify the effort she put in, so she hired me. During out first show, she won both the Tall Fit Body and the Medium Figure classes and she took the overall, earning her 2 pro cards.
This allowed us to compete with the pros at the USA National Championships. She got first in her first pro show. Then we competed in the WNBF's second largest show in history and she got second. The judges directly said she would have gotten her pro card if she had competed in her condition in Bodybuilding.
This was tempting, as she'd be one of I believe only 3 women in history to hold a triple pro card, but after a 6-month competitive season, we really needed to lean bulk and she received a major job offer in Japan she couldn't turn down.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Jeff
Badass cop
Over 4 months, Jeff went from beat cop to badass cop.
José
Body recomposition
José wanted to age into his 40s with a sixpack. We accomplished the mission in 3 months.
Anthony
First competition
Anthony wanted help to prepare for his first physique show.
We had a long way to go, but over 8 months he achieved excellent conditioning.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Julie
Bikini show
Julia wanted help for her first Bikini show.
Her transformation took 5 months and she took third place at the nationals.
CJ
long-term body recomposition
After years of training with various different styles, CJ sought out my help.
These photos represent about a year of progress with several of my DIY programs and coaching periods, as well as following my online PT Course.
Navid
long-term body recomposition
Navid had been training for 2 years before he hired me.
This transformation took a good year with several long breaks in between due to overseas family visits.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Ovi
DIY photoshoot prep
Ovi followed my DIY program for 7 months to prepare for a photoshoot.
Kyle
Body recomposition at age 42
The photos don't do Kyle's gains justice here. The lighting was much worse in the after photo.
He had been training for over 10 years, but during the coaching he gained over 4 pounds of muscle (FFM) while dropping just under 15 pounds of fat, going down from 19% to 11.9% body fat in 2 months, as validated by 3 DXA scans.
Mike
Long term bulk
Mike wanted to get bigger. Over the span of about half a year, a part of which he continued the program on his own in between coaching periods, he went from 192 lb at 10% body fat to 216 lb at 12.1% body fat according to DXA and BodPod scans.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Lonnie
national champion at age 40
Lonnie hired me to prep for her first Bikini show at age 40. It turned into a 6-month competitive season with 3 top 3 placings, including being national champion of Denmark.
I can vouch that she's natural, as the reason she stopped competing was that she became pregnant.
Luis Villasenor
Photoshoot prep
Luis hired me to prep for a photoshoot for a 2-month coaching period.
Luis has since graduated from my online PT Course and become the host of the Spanish version of my online PT Course.
Mark
DIY Program
Mark followed a DIY program I designed for him with the following results after 2 months.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Marvin
Hong Kong's first natural physique pro
Marvin was a well-trained bodybuilder but never got amazing placings. I saw we couldn't compete with the mass monsters in untested shows, but we could deliver on aesthetics.
After over half a year of perfecting his physique, our efforts paid off and Marvin became WNBF Pro as well as Hong Kong's first ever natural physique pro. He also got a sponsorship deal.
Nart
Body recomposition
2 Months focused on body recomposition led to the following result.
Nevin
Body recomposition
Nevin and I worked together for 7 months. Since then, he's graduated from my online PT Course and he's now one of the hosts of the French version of the PT Course.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Nick
body recomposition in advanced trainee
Nick's transformation became quite popular when I first posted it.
He was a former athlete already benching 235 lb (107 kg) x 5 when we started.
Over 2.5 months he gained over 6 pounds lean mass and lost over 5 pounds of fat, as validated by a triple DXA scan.
Nicholas
Body recomposition
Nicholas had been training for over 10 years before we started working together, but he still achieved nice body recomposition over our 3-month coaching trajectory.
Nina Ross
IFBB Pro Card
You may know this lioness. We worked together for the better half of 2014 to go pro as a Bikini athlete, which she did. We achieved the following in chronological order.
- IFBB Arnold Classic USA 2014 4th Place
- IFBB Swedish Grand Prix 2014 1st Place and Overall, becoming national champion
- IFBB European Championship 2nd Place
- IFBB Pro status
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Nour
Nour and I worked together for about half a year. He achieved good body recomposition.
His bodyweight was actually slightly higher at the end of the coaching than at the start.
Panthum
Pathum had worked with several renowned coaches before for a total of 10 years, but he just couldn't get his physique to the next level.
After working together for 5 months, he was finally happy with what he saw in the mirror.
Regina
Figure
Regina, a hard working doctor in her 40s, hired me to work with her for a competitive season. During this time, she won her class Master's Figure and the Master's Overall and she scored second in the Open Overall. She also got 5th at the nationals.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Rob
Rob followed my DIY program for 7 months. When things get harder at the end of his cut, he hired me for 2 months of coaching to get to the body fat level he wanted.
Rob
Obese to 12% body fat at age 50
Rob was obese and about to turn 50. He wanted to go into his 50s a new man, so he bought my DIY program.
He followed it for 7 months with great results. A DXA scan put him at 12% in the photo on the right.
His abs still had a lot of loose skin that needed to tighten up over time, but his quads and arms clearly show his level of leanness.
Sutton
Sutton and I worked together for 7 months, at the end of which she competed in her first Figure show. She placed second in the open, winning a double trophy.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Svein
Fat loss while powerlifting
This was a co-coaching project with Boris Sheiko. He did Svein's Powerlifting programming, while I did his nutrition.
I typically do the training programming for my Powerlifting clients as well, but Svein was happy with the results of Boris's program and he achieved good fat loss during the 3 months we worked together.
Tai
Powerlifting
Tai's main focus was Powerlifting. He achieved some decent body recomposition during the preparation for his first Powerlifting competition, but the main accolade of our 6-month coaching trajectory was a 2.7x bodyweight squat and a 2.9x bodyweight deadlift, which unsurprisingly resulted in a gold medal.
Tsetso
Tsetso and I worked together for 2 months to improve his physique.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Veronica
Veronica's main focus was Brazilian jiu-jitsu. During the 9 months we worked together, she became the number 1 ranking athlete in the International Brazilian Jiu-Jitsu Federation.
She also achieved great body recomposition along the way with major strength and size gains in the lower body, so much that we also did a Bikini competition.
Jess Pinkerton
Crossfit Competitor
Jess was a highly experienced CrossFit competitor and coach that hired me to focus on her physique for 3 months.
Weekly InBody scans during the coaching showed she gained ~5 pounds of lean mass, while she went down 5% points in body fat.
Sustainable Bikini shape
After 10 years of doing online lifting programs, R hired me to get her into a sustainable Bikini Fitness type shape.
I designed a DIY program for her and she reported back after 2 months she was already happy with her body fat level.
Her caliper measurements had dropped to about half of when we started, her waist had shrank 5 cm, her strength had increased significantly across the board and she had lost minimal weight, indicating positive body recomposition.
You can particularly clearly see the muscle growth in her upper back and thighs.
Do you want to achieve results like these?
Have a look at our Online PT Certification Course
Fit dad
J had a busy life: a full-time job, kids, and competitive ice hockey on top of that.
While he had managed to keep exercising and eating healthily, he had gained a lot of fat over the years.
He hired me to get him into shape. The photos show the results after 3 months of coaching.
Other notable client achievements
Many of my clients are superstars, but some moved heaven and earth to carve their names in the history books.
- Dogan Tekin was the underdog in his first national, yet he not only became Dutch national champion, he also set 2 all-time records in the -93 kg weight class with a 255 kg (562 lb) squat and a 680 kg (1500 lb) total. While his shoulder was injured.
- Joanna achieved such rapid body recomposition the DXA scan laboratory wrote an article about it, which was picked up by the The Times, who then also wrote an article about her transformation. Joanna wishes to remain anonymous, so I won't share her photos here.
- Cymron Bancil became 2019 Hercules Olympia WABBA Male Model UK Champion. He has since started his own coaching business after doing my online PT Course.
- Bernice Sangers: Bernice was a local competitor that hired me to take her competitive career to the next level. In her next competitive season, she became Dutch national champion in BodyFitness by winning her class and the overall at the Dutch nationals. She then proceeded to win the amateur Mr. Olympia. Then she continued her undefeated season by winning the Figure class and the Overall at the Bonac Classic, earning her a most-deserved IFBB Pro Card.
- Devin Ford made it to the top 20 CrossFitter in the world leaderboard at the 2019 CrossFit Open.
- Rinaldo Visser got third place at the 2016 Olympia Pro Powerlifting with a 639 lb squat and deadlift and a 518 lb bench in the -100 kg Open class.
These are the results of my natural clients that gave permission to share their results semi-anonymously.
Many names have been changed for privacy reasons. I tried to find the closest matches between their before and after photos in terms of posing and lighting, but sometimes there was no close match.
This page does not contain photos of any of my clients that used performance enhancing drugs ('steroids')