Wednesday, March 5, 2008

Client results update

Johan B

Since I started working with Johan back in October, he's dropped an amazing 40 lbs (18 kg), making a complete body transformation, using my intermittent fasting approach. Perhaps even more impressive is his radical improvement in strength/body weight ratio; even while dropping 20% of his initial body weight, he managed to increase his strength in several key lifts (deadlifts, front squats), with only bench press suffering slightly with a 5 lbs (2.5 kg) loss (which is minimal, considering his massive weight loss). Though several weeks were lost due to sickness, he remained vigilant throughout the diet, and his progress is a testament to consistency, smart dieting and proper training.

Johan, front shot @ 230 lbs (103 kg)

Johan, double biceps @ 190 lbs (85 kg)

Johan, back @ 230 lbs (103 kg)

Johan, back @ 190 lbs (85 kg)


I worked with Per, primarily a martial artist, a couple of months ago with great success in terms of body fat loss and strength, getting him from a bulked up 205 lbs (92 kg) down to a lean 192 lbs (87 kg). Since then, he has been applying the principles I taught him all the way down to a shredded 182 lbs (83 kg).

Per, double biceps @ 204 lbs (92 kg)

Per, double biceps @ 182 lbs (83 kg)


Having tried various other approaches to dieting, Shaz was starting to tire of the endless dieting cycles.

"It was such a nice change of pace to be able to feel full while dieting,
and the meals after my workouts were always thought of as treats, making adhering to the diet very, very easy. I stalled at 170 lbs and it took a bit of tinkering with the calories to get my fat loss up and running again."

Shaz dropped from a lean 176 lbs to a shredded 166, while maintaining and even increasing his strength in some lifts, which is fairly uncommon at such low body fat levels.

Shaz, double biceps @ 170 lbs (78 kg)

Shaz, double biceps @ 166 lbs (76 kg)


Despite a rather big calorie deficit, lean body mass was well preserved and the weight lost almost 100% fat. Note that this client only did one full body workout every five days.

4th jan 08 - 10th feb 08

weight 110,5 kg 102,1 kg(-8,4 kg)

lean mass 82,3 kg 82,1 kg (-0.2 kg)

fat mass 28,2 kg 20,0 kg (-8,2 kg)

fat% 25,5% 19,6% (-5,9%)


Paul said...


Great job with these clients!

I have been IF'ing for about 2 months doing a 20hr(fast)/4hr(feed 5-9pm) cycle. But my main goal is bodyfat reduction, so I have been putting my workouts in the morning (6am) and not eating until 5 or 6pm, in order to up my HGH production and possibly get some benefits from ketosis. What are your thoughts on that?
Do you recommend for all your clients to eat pre and post workout? Do you recommend any cardio (jogging, sprinting, basketball)?
I am also following Mentzer type H.I.T. program and only training 3 times/week. Do you think that works well with your style of IF?

Can't wait for the book, how is it coming along?


Los Angeles, CA
5'10" 195lb 17%BF
mesomorph body type

Michael said...

Those are some amazing results man! What do you think about
I've been on this and lost 15 kgs of fat, no muscle mass lost in the process. I've been talking to the creator a lot on the forums, smart guy.

Josh said...

Amazing transformations man! I've kept my eye on IF for the past few months. Having recently stumbled upon your blog, I think I might jump in and try IF for myself. Any updates on when to expect that book of yours?

Fun and my diet said...

Nice to meet you,
I'm from Japan.
Glad to meet you.

Indeed I am sorry,Please link to this site.
Keep it up please.

Herr J said...

Nu var det fan länge sedan det hände något nytt här inne. Dock vet jag att räddningen är nära, ty jag har för mig att jag läste någonstans att det var nya före/efter-bilder på gång?

Ser fram mot dessa, ska bli lika kul som vanligt att se hur dina klienter utvecklats.

Take care, Martin


Martin Berkhan said...

Guys, sorry for slacking on the updates. Had my hands full for the last 2 months or so. Either way, update coming soon - that is, this week.

My name is Martin Berkhan and I work as a nutritional consultant, magazine writer and personal trainer.

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