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How Wesley Used Bigger Leaner Stronger to Lose 16 Pounds in Just 3 Months


"Getting in shape has helped me take control of my life. I have more energy, motivation, and creativity than ever before."

Wesley's Progress

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Progress Image 3 Months
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How many months’ progress do your pictures represent? What were your stats for each picture?

3 months (92 days). Starting weight was 198.6 pounds. Ending weight was 183.0 pounds. Did not measure body fat percentage.

What has happened so far on the program?

I was in a “permabulk” phase for a year or more. Eating healthy but overall too much nutrient dense food, anywhere from 3,000-5,000 calories per day with far too much dietary fat.

Once I started Bigger Leaner Stronger, I quickly realized I was eating more food than I needed to build muscle. Once I dialed the calories back below my TDEE, the weight started falling off at a rate of 1.0-1.2lbs per week. I lost a total of 15.6lbs over a 92 day period.

Could’ve been way more, but I enjoyed myself quite a bit and had a pretty epic “cheat meal” once per week. I continued to gain strength for about the first half of the cut. Then, my gains tapered off and I began to plateau. In the last couple weeks, I started losing a rep or two and energy began falling off. That’s when I decided to end the cut. My calories have increased from about 2,200-2,400 per day to 2,700-3,000 per day since the weight loss.

I want to evaluate how I feel and perform with the extra calories, see how my body responds, then determine where to go from there. I may continue cutting. I also recently started measuring my body fat with a caliper, which told me yesterday that I was about 15%. I thought I was much lower. If that’s the case, I will definitely start another cut very soon, because I want to get under 10%. I’m now onto the second phase of the Bigger Leaner Stronger program. Once I’ve completed roughly the year, I will move onto Beyond Bigger Leaner Stronger. Love this program!

What workout split from the book did you use?

5-day split

What, if anything, almost kept you from buying the book or starting the program?

I bought Bigger Leaner Stronger pretty quickly after I found the program and started listening to Mike’s podcast.

What do you like most about the program?

The workouts were actually easier than expected. I come from a long line of extended high-intensity workouts. It was nice to dial it back in a sense and still see amazing results.

How does this program compare with others you’ve tried?

Most other programs I’ve used focused on full body HIIT workouts or weight lifting for very high reps. This was exactly what I was looking for to change things up.

How has what you’ve achieved with your body changed other areas of your life?

All of the above. Getting in shape has helped me take control of my life. I have more energy, motivation, and creativity than ever before.

Who would you recommend this program to and why?

I’ve already recommended it to my wife and a few friends. Especially anyone who is a beginner/intermediate wanting a good program to get lean and/or build muscle.

Is there anything else you’d like to add?

Mike reminded me that calorie counting is useful and can help you achieve your goals much more quickly. Also that workouts don’t have to drag on for hours or leave you dry heaving in a puddle of sweat. A little discipline in your diet and a focused, enjoyable but still challenging workout go a long way. Thanks MFL!

Did you use any Legion supplements?

I’m still burning through some supplements I have left over from before I started the program, but just bought the Whey+ and can’t wait to try it. Phoenix is another one I would be interested to try for my next cut.

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Want to become a success story too? Here's how he did it

The program that made this transformation possible:

The meal plan that makes building muscle and losing fat easy and enjoyable:

Mike Matthews is a bestselling fitness author of Bigger Leaner Stronger, Thinner Leaner Stronger, and The Shredded Chef, as well the founder of Legion Athletics.

His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.

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