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 — Before Leangains @ 230lbs (Front)
Johan, front shot @ 230 lbs (103 kg)
Johan — Before Leangains @ 190lbs (Double Biceps)
Johan, double biceps @ 190 lbs (85 kg)
Johan — Before Leangains @ 230lbs (Back)
Johan, back @ 230 lbs (103 kg)
Johan — Before Leangains @ 190lbs (Back)
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 — Before Leangains @ 204lbs (Double Biceps)
Per, double biceps @ 204 lbs (92 kg)
Per — After Leangains @ 182lbs (Double Biceps)
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 — Before Leangains @ 170lbs (Double Biceps)
Shaz, double biceps @ 170 lbs (78 kg)
Shaz — After Leangains @ 166lbs (Double Biceps)
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%)