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How Would You Like to Know Exactly What to Eat to Build Muscle, Burn Fat, and Get Healthy... Without Starving or Stuffing Yourself Silly or Suffering Through a Strange, Overly Restrictive “Diet”?

Mike Matthews

Bestselling author and creator of Legion

If you want to lose weight or build muscle each and every week like clockwork...eating tasty foods you actually like every meal, every day...then you want to read this page.


I’m honored by the thousands of people that have taken my teachings to heart. I’m always looking to document these inspiring, life-changing success stories. People that have lost 20, 30, 50, even 80+ pounds and taken back control of their lives; that are in their 40s and 50s and now in the best shape of their lives.

What if I told you that just about everything magazines and trainers teach you about dieting is wrong?

  • What if restricting all types of food to “eat clean” isn’t the key to rapid fat loss?
  • What if you could enjoy “naughty” foods every week without getting in the way of your progress?

  • What if low-carb dieting isn’t necessary for getting lean? And what if you actually want to keep your carbohydrate intake quite high, instead?
  • What if you didn’t have to spend an arm and leg on supplements just to make your diet work?
  • What if you didn’t have to eat food every couple of hours to “stoke the metabolic fire” and could just eat on a schedule you like?
  • What if you didn’t have to gorge yourself just to gain some muscle and didn’t have to put on pounds and pounds of ugly fat, either?

In short, what if I told you that proper dieting—whether you want to maximize fat loss or muscle growth—is much simpler and more enjoyable than you’ve been led to believe?

Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.

And imagine finally understanding how proper dieting really works, never again falling for the BS, tricks, and gimmicks pushed by “gurus” and other shysters.

Well, I have good news. All these “fantasies” can be a reality...if you know how to do a bunch of “little” things correctly.

You see, when you know how to diet properly—and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day—getting lean becomes simple, convenient, and dare I say... enjoyable.

Don’t believe me? Well, keep reading…

MEAL PLAN Success Story


I'm Roman and this is my story

I used to go to the gym and lift the same weights, hardly ever progressing, over and over again for years, and I can honestly say that the Bigger Leaner Stronger program has been life changing.

All of my big lifts have more than doubled in weight. I’ve gone from 16% body fat to 6%.


Are You Making These 3 Common (and Disastrous) Diet Mistakes?

If you feel stuck in a rut or just aren’t happy with your progress in the gym, then chances are you’re making one or more of the following mistakes...

Eating an improper amount of calories every day.

According to some “experts,” losing weight and staying lean isn’t about controlling caloric intake, but controlling the types of foods you eat. Certain foods, they say, “clog” your system and create hormone imbalances that lead to weight gain. Others “clear” the system and result in weight loss.

This is like music to millions of people’s ears who have tried and failed at some weight loss regimen that involved counting calories, or who just don’t want to have to worry about planning or tracking anything they eat.

Vilifying calorie counting and telling people they can eat more than ever and still lose weight sells books and pills, but is it scientifically honest and accurate? Absolutely not.

Ironically, most people that have told me “calorie counting” doesn’t work couldn’t actually define the word. All they knew is counting them didn’t help them lose weight.

Well, in case you don’t know, calories are nothing more than measurements of stored (potential) energy.

The “calorie counts” of various foods are simply letting you know how much potential energy the foods contain, and some foods are more energy dense than others. For instance, a tablespoon of olive oil has about 100 calories’ worth of energy, whereas a tablespoon of protein powder has about 30 calories’ worth of energy.

After asking people that swear calorie counting doesn’t work what a calorie actually is (and hearing their…interesting definitions), I usually follow that up with another question: What do you think your body does with calories?

Most people just say they don’t know or think it “stores them as fat.” Well, ironically, “it stores them as fat” is actually kind of correct. But there’s a lot more to it than that.

You see, your body requires a certain amount of energy to stay alive. Every cell in your body needs a steady supply of fuel to do its job, and it must ultimately obtain this fuel from the food we eat.

If we regularly feed our body more energy than it burns, we will gain weight in the form of body fat.1 This is known as creating a “calorie surplus,” and the larger the surplus, the more fat we’ll gain and the quicker we’ll gain it.

While a calorie surplus sounds like it should be avoided at all costs, there’s more to the story. When the goal is to maximize muscle growth, you actually want to keep your body in a calorie surplus because it accelerates the rate at which we can build muscle...but not so large that you gain fat much quicker than muscle.2

On the flip side, if we regularly feed our body less energy than it burns, we will lose fat.3 This is known is creating a “calorie deficit,” and it’s the key to weight loss.The larger the deficit, the more weight we’ll lose and the faster we’ll lose it. Unfortunately, however, if you eat too little, you’ll start losing muscle as well, which we want to avoid.4

It doesn’t matter if you count your calories or even where those calories come from. This is why Professor Mark Haub was able to lose 27 pounds on a diet of protein shakes, Twinkies, Doritos, Oreos, and Little Debbie snacks.5 If you know how to keep your body in a moderately negative energy balance over time, your total fat mass will go down. Period.

When it comes to weight loss, it’s only a numbers game. WHAT you eat doesn’t determine whether you lose weight or not…HOW MUCH does.

So, whether your goal is to lose or gain weight, the first thing you need to ensure is that you’re not eating too much or too little.

This isn’t as simple as you might think because many calculation methods promoted on the Internet are just plain wrong. More often than not, the numbers they produce are just way too high and have you eating too much to lose weight steadily or build muscle without adding a bunch of fat as well.

Obsessing over eating “clean” foods.

The cult of “clean eating” is more popular than ever these days, and it commands strict adherence to arbitrary eating do’s and don’ts.

While I’m all for eating nutritious (“clean”) foods for the purposes of supplying our bodies with vitamins and minerals, this guarantees nothing in the way of building muscle or losing fat.

You can be the cleanest eater in the world and still be weak and skinny fat.

Why? Because “clean” calories count just as much as “dirty” calories when it comes to gaining or losing fat and building muscle. Claiming that one food is “better” than another for losing weight is misleading because it misses the forest for the trees.

You see, foods don’t have any special properties that make them better or worse for weight loss. What they do have, however, are varying amounts of potential energy, as measured in calories, varying amounts of vitamins and minerals, and varying amounts of protein, carbohydrate, and fat.

These two factors–the calories contained in foods and how those calories break down into protein, carbohydrate, and fat–are what make certain foods more suitable for losing weight than others.

And I have good news for you: the “best” foods for losing weight include just about everything you could want to eat...

The truth is if you know how to regulate and balance your food intake properly, you can eat your favorite foods every day and lose weight safely and healthily.

And what about when you’re focusing on building muscle?

Well, as you know, when you want to maximize muscle growth, you need to ensure you’re eating enough to place your body in a slight calorie surplus. The types of foods you eat to accomplish this isn’t nearly as important as the amount you’re eating every day.

What that means in terms of actual numbers varies from person to person. Some people’s metabolisms are extremely fast and they require vast numbers of calories every day just to gain .5 to 1 pound per week, whereas others don’t require nearly as many.6

Part of the process of learning proper dieting is learning your body’s “sweet spots” for losing fat and building muscle, and we can help you do this with a custom meal plan.

MEAL PLAN Success Story


I'm Darren and this is my story

I managed to shed 24 lbs and still gained muscle. I did this by following the advice given very closely. By using the advice on the program I calculated my macronutrient ratios and stuck to them precisely. As Mike states becoming a creature of habit does work.















We’ve all heard that “a calorie is a calorie,” and while there’s truth in this statement, it can lead us astray in our quest to build a great body.

You see, when we’re just talking about mere weight loss or gain, it doesn’t matter where these calories come from. So in this way, a calorie is a calorie.

When we’re talking about improving body composition, however (losing just body fat and not muscle, or maximizing muscle growth while minimizing fat storage), we must not only follow the principles of energy balance, but we must do so with a proper balance of macronutrients.

A macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protien, carbohydrate, and fat.

How you balance your intake of these macronutrients has profound effects on how your body responds to the foods you eat.

For example, protein is the most important macronutrient to get right when you want to optimize your body composition.

The research is crystal clear. A high-protein diet…

  • Is vital for preserving lean mass when dieting for fat loss.7
  • Is vital for maximizing muscle growth when dieting for muscle gain.8
  • Is effective for reducing body fat levels, including abdominal fat in particular.9
  • Increases satiety, helping you avoid hunger pangs and cravings.10

A high-protein diet is even more important if you’re exercising regularly, as this further increases your body’s demand for amino acids.11

Despite what you’ve been told, carbohydrates aren’t the enemy. They don’t make you fat or unhealthy.

In fact, there are big benefits to keeping carbohydrate intake as high as possible, even when dieting for fat loss, including...

  • Better workout performance.1213
  • Improved retention of lean mass.14
  • Better thyroid function.151617
  • More satiety.18
  • Better mood.1920

Trust me–low-carb dieting sucks and is completely unnecessary for the vast majority of people looking to lose weight, and is downright detrimental to those trying to put on size.

The bottom line is a proper meal plan not only provides the proper amount of calories but breaks them down into the optimal amounts of macronutrients as well.

Truly Custom Meal Plans Tailored to Your Goals and Dietary Preferences... No Copy and Paste “Chicken, Brown Rice, and Oatmeal” Plans Here...

If you want to take all the thought out of dieting and get a meal plan built specifically for you, that is guaranteed to work if you simply follow it, then you’ve come to the right place!

The first thing I want you to know is when I say “custom” meal plan, I mean it.

Nothing is more frustrating than paying for a meal plan from a "guru" and receiving a bland, copy-and-paste job that doesn't take into account foods you like, dislike, your schedule, training times, and lifestyle. Who really wants to eat nothing but chicken, brown rice, oatmeal, eggs, and tuna every day? (Yes, this is the type of "custom" meal plan many coaches sell.)

That’s why we do our custom meal plans differently.

Not only do we build each and every one from scratch, we can work with any and all budgetary and dietary needs as well: vegan, vegetarian, Paleo, food availabilities, sensitivities, and allergies, and any other food preferences or restrictions.

However you need or like to eat is how we build your meal plan.

Want to see some examples? Check these out…

What this means is you’ll actually enjoy your diet. You’ll look forward to every meal, every day, which works wonders for compliance. It’s easy to stick to a diet full of foods you love!

We don’t just shoot you a plan and send you off on your way, either. We’re always available to help via email to make sure you actually get results.

Here’s How the Process Works…

Step 1

You purchase a meal plan and then fill out a detailed questionnaire that tells my team about your fitness goals, exercise schedule, food preferences, and everything else we need to make your meal plan.

Step 2

We use your answers to create your meal plan and email it back to you within 5 - 7 business days of receiving your completed questionnaire.

Step 3

Check out your meal plan and let us know if any tweaks are needed. If not, you get rolling.

Step 4

If, at any time along the way, you run into any issues, we’re always available via email to answer any questions you might have and ensure everything goes smoothly for you.

So, how much fat would you like to lose? Or how much muscle would you like to build? Working out isn't enough. Let me show you exactly how to eat to get there!

MEAL PLAN Success Story


I'm Corey and this is my story

I gained good amounts of strength and muscle. I lost fat and learned how to diet and train properly. This program had helped me find the body composition I was looking for. I started off at 180lbs and wasnt looking very impressive at all.

I then bulked for 12 weeks and managed to gain about 15 pounds.



Free Bonus! You'll receive both of my bestselling cookbooks!

When you order your custom meal plan, you’ll also immediately get to download both of my bestselling cookbooks The Shredded Chef and Eat Green Get Lean!

And if you want, we can even include recipes from it in your meal plan! No boring, bland meals allowed! :)






Frequently Asked Questions

How many days’ worth of food am I getting exactly?

The basic meal plan comes with one full day’s worth of food.

If eating more or less the same foods for longer periods of time is new to you, and if you’re worried you’re going to hate it, I guarantee it’s not as bad as you’re thinking.

Not only is it much harder to get sick of foods you actually love eating, once you get settled into your meal plan and are seeing results, you’ll be able to make your own modifications and turn it into a lifestyle, not a short-lived test of your willpower.

That’s why I always recommend that people start dieting in this way, regardless of whether they’re following one of my meal plans or creating their own.

I can’t spend too much money on my food. Will this work for me?

Yes, we can work around any type of budget.

I do highly recommend you focus on nutritious foods, of course, but also believe in having little treats too! And fortunately eating healthy isn’t as expensive as some people think when you buy the right things and cook your own meals.

I don’t want to have to cook a lot. Will that work?


While we like to include recipes for you to enjoy, we can work with as much or little cooking as you want to do.

I don’t live in the USA. Can you still do a meal plan for me?


We do meal plans for people all over the world, and this is the beauty of a fully customized service--we work with the exact foods you like and have available.

Are there any recurring charges?

No. I hate it when companies try to slip in automatic rebills and will never do anything like that.

MEAL PLAN Success Story


I'm Hector and this is my story

I decided to lower my fat percentage before start a clean bulk. My metabolism is very fast, but before BLS I never managed to lower from 10% body fat. In three weeks I managed to lose my 12% to 7.4%. That was amazing to me. Besides my legs have also improved more in the last two months than the last several years.



This is kind of expensive. Why is it worth it?

Because it helps you avoid the many diet-related pitfalls that prevent people from achieving their weight loss and muscle-building goals. There’s a great peace of mind that comes with having a meal plan that you know, for a fact, will bring you to where you want to be, and that allows you to ignore all the bad advice and noise that’s out there.

Another big benefit is that by following the meal plan we create for you, you will learn how dieting actually works (and how simple it is once you know what you’re doing). Through actual practice and results you’ll learn that many of the mainstream dietary “no-nos” are broscience, that you can eat plenty of foods you like and still burn fat, that building muscle doesn’t require you to grossly over-eat, and that diet really is a tool, not a cross to bear.

And once you know how to use this tool, you will have no issues creating your own meal plans in the future. You will not have to keep coming back for modifications or new plans unless you really just don’t feel like doing the work yourself.

What if I’m not satisfied with my meal plan?

The great thing about this service is we work with you to make sure your meal plan is perfect and, more importantly, that it actually works.

That is, that you’re able to follow it with ease and that you get the results you want. While I have a team that I’ve trained to build the meal plans, I’m regularly consulted to ensure each person’s precise needs and circumstances are fully accommodated.

I already own your cookbooks. Can I get a discount?

Unfortunately, no. What you’re paying for is the time that goes into the creation of your meal plan. I just throw the cookbooks in as a free bonus.

If I have a question, how do I get in touch with someone?

You can reach me or someone on my team anytime by emailing [email protected].

MEAL PLAN Success Story


I'm Gary and this is my story

I started out at 152 lbs 17% bf and cut for 7 weeks to lose 11 lbs down to 141 lbs 10% bf. Even though I was losing fat, I lifted heavy every exercise (3 sets x 6) and continuously made gains during my cut. Then I began my bulk and gained 8 lbs of muscle (picture represents week #8 of my bulk at 149 lbs….currently still bulking).





  1. Balance Food and Activity

    HHS/USDA Dietary Guidelines for Americans: 2005;

  2. SHP-2 regulates cell growth by controlling the mTOR/S6 kinase 1 pathway.

    J Biol Chem. 2007 Mar 9;282(10):6946-53. Epub 2007 Jan 17.

  3. Energy Balance in Real Life

    HHS/USDA Dietary Guidelines for Americans: 2005;

  4. Factors influencing the composition of the weight lost by obese patients on a reducing diet.

    Br J Nutr. 1980 Nov;44(3):275-85.

  5. Twinkie diet helps nutrition professor lose 27 pounds

    By Madison Park, CNN - November 8, 2010 -- Updated 1340 GMT (2140 HKT)

  6. The functional significance of individual variation in basal metabolic rate.

    Physiol Biochem Zool. 2004 Nov-Dec;77(6):900-15.

  7. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes.

    Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. doi: 10.1123/ijsnem.2013-0054. Epub 2013 Oct 2.

  8. Beyond the zone: protein needs of active individuals.

    J Am Coll Nutr. 2000 Oct;19(5 Suppl):513S-521S.

  9. Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit.

    Obesity (Silver Spring). 2013 Jul;21(7):1357-66. doi: 10.1002/oby.20296. Epub 2013 May 23.

  10. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review.

    J Am Coll Nutr. 2004 Oct;23(5):373-85.

  11. Protein and amino acids for athletes.

    J Sports Sci. 2004 Jan;22(1):65-79.

  12. Physical exercise as a modulator of adaptation to low and high carbohydrate and low and high fat intakes.

    Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S112-9.

  13. Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study.

    J Am Diet Assoc. 2007 Oct;107(10):1792-6.

  14. Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery.

    J Appl Physiol (1985). 2010 Aug;109(2):431-8. doi: 10.1152/japplphysiol.00108.2009. Epub 2010 May 20.

  15. The effect of varying carbohydrate content of a very-low-caloric diet on resting metabolic rate and thyroid hormones.

    Metabolism. 1986 May;35(5):394-8.

  16. Dietary-induced alterations in thyroid hormone metabolism during overnutrition.

    J Clin Invest. 1979 Nov;64(5):1336-47.

  17. Effect of caloric restriction and dietary composition of serum T3 and reverse T3 in man.

    J Clin Endocrinol Metab. 1976 Jan;42(1):197-200.

  18. Carbohydrates, fats, and satiety.

    Am J Clin Nutr. 1995 Apr;61(4 Suppl):960S-967S.

  19. The effects of a low-carbohydrate ketogenic diet and a low-fat diet on mood, hunger, and other self-reported symptoms.

    Obesity (Silver Spring). 2007 Jan;15(1):182-7.

  20. Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function.

    Arch Intern Med. 2009 Nov 9;169(20):1873-80. doi: 10.1001/archinternmed.2009.329.

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If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say "yes" now and decide later. You really have nothing to lose.

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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits so our shipping is 100% free!

Okay, we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters.

So, if you live in the United States, your order ships free regardless of order size, and if you live anywhere else, your order ships free when it’s over $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.

That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.

And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:

If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

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Great ingredients aren't enough to make a great product—you also need correct doses.

That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.

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Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.

And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.

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Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?

Not ours.

Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients & Doses

Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.

Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.

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In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:

I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.

I understand that fitness activities including, but not limited to, strength, flexibility, and cardiovascular exercise, with or without the use of equipment, are potentially hazardous activities that involve a risk of injury and even death, and I am voluntarily participating in these activities and using equipment and machinery with knowledge of the risks involved. I hereby agree to assume and accept any and all risks of injury or death related to said fitness activities.

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I understand that results from using Legion’s products and/or services are not guaranteed, and I agree to not hold Legion liable for any outcomes or lack thereof.


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Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.

This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.

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