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This week, Coach Sam joins me for a new Q&A episode. I put him to the test by asking him to answer a reader’s question — one I’d already answered myself — to see how closely his advice matched mine.**Q: “Two months ago, I finished a two-month weight loss program. I’m 6'0" and weighed 248 lbs. I lost 41 pounds and feel great. I ate twice a day — each meal was about 5 ounces of lean meat, high-fiber veggies, and berries. I was full, but my daily intake was around 1,000 kcal.I’m now in maintenance, but would like to lose another 20 pounds of fat and gain some muscle. I’m 56 and just started swimming three times a week. I also want to add lifting. Your [macro calculator](https://rippedbody.com/macro-calculator/) put me at almost 3,000 kcal per day — that seems high. Can you help? I’m committed. Thanks.”How do our answers compare? Listen to find out.------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmicks, or sacrificing their lives to the

Today, I’m joined by Chris, who went from 170 lbs to an unsustainable 118 lbs by eating just five foods and hammering cardio. That crash diet left scars — binge-restrict cycles, fear of weight gain, and self-doubt.But over the past few years, Chris has rebuilt. He bulked up slowly, learned sustainable habits, and is now cutting again — this time without obsession or burnout. We talk about breaking free from the numbers game, training smarter, and learning to live a full life while chasing progress in the gym.------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmicks, or sacrificing their lives to the gym.

 This week, Ripped Body coaches Sam and Matt break down why people often feel “stuck” in their fat loss journey, even when they’re consistent with training and nutrition. They walk through the most common reasons for stalled progress, how to troubleshoot your fat loss, and when (and how) to make adjustments. ------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmicks, or sacrificing their lives to the gym.

Chandler is a form of client of mine. He’s a 42 year-old father of two young boys living in Savannah, Georgia. We work together 11 years ago when he got stuck, and we managed to make a level change in his physique. In the year since Chandler has diligently kept up his training and progress tracking, tried different training styles, and tried cutting and bulking many times, but he hasn't been able to break through the plateau since.Has he reached his genetic potential? Is there something that has been missing? I think so. And frankly, I think the answer is hiding in plain sight and it goes back to what we did when we first work together.I hope you enjoy this conversation with Chandler. I'm sure it will resonate with many of you who have made some good progress but are now feeling stuck and unsure how to break through the plateau.------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmicks, or sacrificing their lives to the gym.

 Andy and Coach Matt talk about dieting during the holiday season, getting back on track after losing momentum, and how their coaching philosophies have evolved over the last decade. ------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmicks, or sacrificing their lives to the gym.

Joe’s beaten obesity and kept the weight off for years — but every bulk ends in failure. Why?On the face of it, it looks like he has been doing everything right. But when we dig in, there are a couple of simple tweaks I believe he can make that will help him take his physique permanently to the next level. Best of all, I'm confident he can do it within two years.We talk about:- The *moment* he decided to change after hitting rock bottom.- How CrossFit helped him kickstart his transformation.- The mistakes that cost him hard-earned muscle during past cuts.- Why long, patient bulks are the missing piece in his journey.- How to push through the mental battles of seeing the scale climb.------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmicks, or sacrificing their lives to the gym.

Most people don’t quit training because they don’t get results. They quit because their expectations didn’t match reality.In this episode, Sam and I dig into a real coaching application where someone claimed to have gained 20 pounds of muscle in six months, based on body fat devices and faulty tracking.We talk about why this isn’t possible, the bigger problem in the fitness industry (coaches telling clients what they want to hear), and why being brutally honest up front is our preferred way to build trust.We cover:Why body fat progress-tracking methods like BIA machines give false hope.The real pace of muscle gain for intermediates vs. beginners.How unrealistic expectations poison coaching relationships.Why intelligent people often get stuck questioning instead of doing.What a realistic bulk-and-cut cycle actually looks like.If you’ve ever wondered whether your expectations are helping or hurting your progress, this episode is worth your time.------------Since 2011, we’ve helped 2,000+ busy men get lean, stro

What if the reason you’re stuck isn’t a lack of knowledge or skills… but mindset?That’s the core idea behind Itamar Marani’s new book [*Elite Performance*](https://itamarmarani.com/book/).I'm delighted to have Itamar back on the Podcast. He is a former Israeli special forces operator, coached by the Mossad’s former chief psychologist, who now helps entrepreneurs and high-performers get out of their own way.In this conversation, we talk about:- The "face-punch" question that reveals whether mindset is holding you back.- Why adding more pressure usually lowers performance instead of raising it.- The five-step blueprint from his book to win the war within.- How to build guardrails that protect your family, fitness, and happiness while chasing goals.- The difference between *pursuing excellence* and falling into *perfectionism.*This episode is about doing more — sustainably, strategically, and without sabotaging yourself.Itamar’s book, “Elite Performance: The Israeli special ops mindset system to w

In this episode, Ripped Body coaches Matt and Sam break down the biggest mistakes people make when starting a diet — and the smarter, sustainable strategies to replace them with.They discuss:Why going “all in” backfires (and what to do instead)The hidden danger of quick fixes and fitness fadsWhy motivation won’t save you — but systems willThe overlooked importance of having an “exit plan”How information overload kills consistencyBy the end, you’ll know exactly what to avoid — and how to start your next diet the right way.------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmicks, or sacrificing their lives to the gym.

In 2014, Jason went from 225 lbs to 145 lbs in just nine months — and he’s kept it off for 10 years.At 52 years old and has the physique of a boxer in his primeJason is a former Navy rescue squadron member with the mental toughness to diet on 750 calories a day, train hard, and never look back.But now, he’s sick of the plateau and has a new goal in mind: adding 10 lbs. of muscle and finally hitting a 225 lbs. bench press.The catch?It means eating more, losing his abs for the first time in a decade… and facing the mental battle that comes with it.In this episode, we talk about:- How extreme weight loss shaped his relationship with food and body image- Why visible abs have become a mental anchor — and a barrier- Two different strategies to gain muscle without losing his mind- The trade-offs between “doing it right” and “doing it safe”- How to set progression targets when you’re already close to your potential------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without suppleme

We’re kicking off a new Q&A series on the Ripped Body Podcast. Today, I sit down with Ripped Body Coach Matt to answer listener questions. In this first session, we cover:

Hi, I’m Andy, and welcome to another episode of the Ripped Body Podcast, where we explore what it really takes to build and maintain a strong, lean physique — without sacrificing your sanity or your life outside the gym.When Jay first reached out, he wanted help refining his plan to build a superhero-like physique — something lean, muscular, and impressive for his young daughter to look up to.But he is already in great shape! And what unfolded in our conversation wasn’t a discussion about macros, training splits, or the fastest way to drop fat.Instead, it became about letting go.Letting go of all-or-nothing thinking. Letting go of pressure to always do more. Letting go of the idea that being "less than perfect" means falling behind.Because when we dug in, he realized that the biggest gift he could give to himself and his family right now, was learning to to do less and be ok with that.------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmick

------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmicks, or sacrificing their lives to the gym.

Hi, I’m Andy, and welcome to another episode of the Ripped Body Podcast where I interview listeners and newsletter subscribers, and help them understand what they need to do, to take their physiques to the next level, without the process taking over their lives.Today I’m speaking with Fred. Fred has lost more than half his body weight — and kept it off for two decades. But this isn’t just a story of fat loss. It’s about persistence, identity, and learning to love the process long after the novelty wears off.In this episode, Fred shares how he went from 360 pounds to a 173-pound marathon runner… and why he still doesn’t see himself as "fit" in the mirror. We talk about the long road to building a new identity, the struggle to push through plateaus, and how he’s now chasing a different kind of finish line: finally seeing his abs, for the first time ever.Let’s get into it.------------Since 2011, we’ve helped 2,000+ busy men get lean, strong, and in control — without supplements, gimmicks, or sacrificin

Last Sunday, I had a freak accident while cycling that resulted in a broken arm and three torn shoulder ligaments. So I decided to jump on a call with Ripped Body Coach Sam to explain my recovery plan.This episode isn’t a pity party. It’s the recovery blueprint I’m following — and the mindset that’s keeping me from spiraling while I can’t train normally.We've worked with thousands of clients over the years. Occasionally, people get injured. We always help them work through it. Now it's my time to walk the walk.We cover:

Brian is an engineer living in New York, a disciplined calisthenics enthusiast, and one of the most thoughtful guests I’ve ever had on.Eighteen months ago, when Brian returned to Malaysia to visit his family, his parents commented they were worried about how skinny he had gotten. — They didn't realize how hard he had been working to unfatten himself after an unsuccessful dream bulk. Nonetheless, he made a promise to his family, that the next time they saw him, he’d be bigger, stronger, healthier, and more confident.Since then, he’s been tracking his calories, weighing himself daily, and has emailed to ask me the kind of smart, self-aware questions that most people avoid.In today’s episode, we talk about how his mindset evolved, the trap of trying to gain muscle without any fat, and what it will take to gain the 10 lbs of muscle he is after.Let’s dive in!

Scott was one of the first clients I ever coached — and one of the first client transformations I ever posted online.At his leanest, he was absolutely shredded. But that was over a decade ago.Since then, life happened — including a multi-year battle with cancer, time off from training, and a long road back to health.Now 50, Scott’s strong again. Back in the gym. Lifting heavy. Building momentum.But recently someone asked him, "Do you still work out?" And that simple comment triggered something he didn’t expect — a wave of doubt, reflection, and ultimately, renewed drive to get lean again.This podcast episode is about what it takes to get back on the path — when you’ve already been through hell and back.

This One’s Personal.While updating our Client Onboarding Guidelines this week, I found myself going off on a bit of a rant.Fifteen years ago, my cousin died of a heart attack. I was too broke to fly back for the funeral. I’ve regretted that ever since.So when I see dangerous diet trends gaining traction — the kind that could quietly send someone else’s cousin to an early grave — I can’t stay quiet.Let me be clear: I don’t dispute that some people have had success with the Carnivore diet in addressing certain health issues. That’s great, and I don’t take issue with people sharing those experiences.What I do take issue with is when those anecdotes are twisted into broad recommendations. Worse: when they’re paired with anti-science claims about seed oils, and used to justify sky-high saturated fat intakes.This boom in saturated-fat-pushing, seed-oil-demonizing advice?It’s not going to end well for a lot of people.---Further Reading 

Savio grew up the chubby kid — avoiding pools, hiding behind crossed arms, and feeling the weight of insecurity long before he ever picked up a weight.Now in his 30s, he moved from Canada to live in Vietnam with his wife, but he is still chasing the same goal that’s been with him for half his life: to finally see abs. But as he tries to diet down, self-doubt, conflicting advice, and the temptation to “adjust something” too soon keep creeping in.We talk about how to stay objective, the hierarchy of training and nutrition priorities, and how to know when to push versus when to hold steady.

Don’t be fooled by how fit he looks.Don is 6’4”, 180 lbs, lean, and strong—but what makes his story special isn’t what you see now. It’s the journey he has been on.He’s a 41-year-old father of three who used to weigh 250 lbs. He’s yo-yo dieted for over a decade. He even got liposuction once because he thought it would help him feel “enough.”But what really changed his life was when he broke the all-or-nothing mindset that held him back.And in this conversation, Don shares exactly how he did that. We explore what he needs to do next, with a particular focus on troubleshooting his training, so that he doesn't get caught in cycles of injury as he has done in the past.