Saturday, August 9, 2008

Client results update

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Time for another client update.


Karl, before at 185 lbs



Karl, after at 173 lbs






Karl, before at 185 lbs




Karl, after at 173 lbs



Despite getting absolutely ripped, Karl gained strength during the 11 weeks we worked together (period included one off-week, making it 10 weeks of effective dieting in total).


Johan, before at 182 lbs



Johan, after at 170 lbs



Johan, before at 182 lbs



Johan, after at 170 lbs



Johan, before at 182 lbs



Johan, after at 170 lbs



Even though Johan got his conditioning to a point where he looks as if he's ready to step on a bodybuilding stage, he retained his strength very well during this dieting phase.


James, before at 160 lbs



James, after at 170 lbs



James consulted with me a while ago, after which he proceeded on his own and used my diet to gain some quality mass. These pics were taken after 16 weeks of a mass phase followed by 4 weeks of a diet phase. As you can see the difference in body fat is minimal, yet he looks a lot thicker on the after-pics. The net result seems to be about 10 lbs of pure muscle on his frame.

Here are some of the excellent strength gains he made:

Bench press

at 160 lbs: 185 lbs x 6
at 170 lbs: 235 lbs x 5

Squat

at 160 lbs: 245 lbs x 6
at 170 lbs: 285 lbs x 5

Deadlift

at 160 lbs: 265 lbs x 5
at 170 lbs: 310 lbs x 5


Matthew

Another successful example of the Leangains approach to quality mass gain, Matthew reports the following results after 12 weeks.

Bench press

at 175 lbs: 205 lbs x 8
at 184 lbs: 245 lbs x 7

Front squat

at 175 lbs: 205 lbs x 5
at 184 lbs: 255 lbs x 4

Deadlift

at 175 lbs: 340 lbs x 4
at 184 lbs: 405 lbs x 5

Though there are no adequate before-pics of this client, Matthew reports no measurable fat gain despite having added 9 lbs of mass to his frame. In fact, he reports feeling slightly leaner than before.

3 comments:

Anonymous said...

It would be nice to see some examples of meal plans and training plans? Especially a few days of meal plans for each of these client cases. This is such a new concept to me that it would help understand build my confidence with this new approach to bodybuilding. I love the results of you clients congratulations....

jenrigp said...

Jeez, it really is amazing what a difference 10 lbs. of fat can make, and just how subtle it can be on a super fit body!

Robin said...

Inspiering results. Fun to see some muscle gains as well. Not only fat loss!

I hope to contribute with some muscle gain pics to you soon Martin!

I really like my workout/diet plan you have put up for me.




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

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