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How Adrian Used Bigger Leaner Stronger to Lose 14 Pounds and 7% Body Fat


"I definitely feel more confident! I can wear my old wardrobe that fits me just right!"

Adrian's Progress

Progress Image Before
Progress Image 6 Months
Progress Image After

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

Starting weight was 196 pounds in March 2018 with about 17% body fat which is the before pic. I decided to seriously shape up about a month later which was start of April.

The after pic was taken end of Sep 2018. So the transformation period was 6 months. I believe I reached 10% BF. These are just guesses so your estimations would probably be more accurate.

What has happened so far on the program?

I started off with a 25% calorie deficit with a macro breakdown your site provided.

I meal prepped 4 out of 5 working days.

I did heavy weight training Mondays, Tuesdays, Thursdays, and Fridays. (all before work and fasted)

I did about 3 x 25 minute HIIT sessions on a spin bike per week. (evenings before dinner)

Weight loss stalled at 184 pounds, so I added another couple of HIIT sessions. Still no budge.

I reverse dieted for about a month to speed up my metabolism then did another 20% deficit. (roughly 1950kcal)

I increased HIIT to 4-5 times per week and started to drop the carbs in my final weeks. 

The result was I was able to knock off an extra pound or so giving me a final weight of 182 pounds on 22/09/18.

What workout split from the book did you use?

I used a 4-day split, I added an extra abs circuit and did an average of 3-4 25 minutes of HIIT sessions on the spin bike

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

The only thing I felt apprehensive about was the nutritional aspect. I always enjoyed weight training so the more ‘boring’ part would be the meal prepping etc. I did find the meal prepping to be essential in the end and realized the huge necessity to have it in check.

Previous to Bigger Leaner Stronger I used to practice the generic 12 reps in all movements which were great for a pump, but that’s about it. After a few hours, it was like I didn’t even train. I was fairly disheartened with the results.

What do you like most about the program?

The most I liked about the program is the emphasis on keeping a detailed workout log. The program encouraged me to keep track of every rep and weight I was performing. The detailed workout log allowed me to monitor and drop or increase in strength.

By the end of my cut, my strength didn’t lessen at all. I actually gained strength during my reverse diet period on some lifts, and I feel I didn’t lose much muscle at all.

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

I haven’t followed any other program. I only used to perform the generic 12 reps across all movements. Eat a lot, and try and gain as much muscle as possible. Once I graduated my newbie gains, I just started to put on a layer of fat.

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

I definitely feel more confident. I used to wear slightly baggy shirts to disguise my tummy paunch and flabby chest. Now I can wear my old wardrobe that fits me just right. The amount of water I have been consuming made me well hydrated, and feeling energetic.

Also during the Melbourne winter, the HIIT sessions, in particular, left me feeling generally warmer. Also the meal prepping makes me avoid buying lunch which in turn saves me money.

Who would you recommend this program to and why?

Yes definitely. It is simple and logical, it is outlined to accommodate for people who are beginners and also the intermediate. There are many workout splits to choose from that will fit with your individual circumstance. The diet plans abolish the widespread misconceptions of avoiding carbs and encourage a balanced diet.

I personally feel that if you even loosely follow the principles described in Bigger Leaner Stronger , you will see results. I have recommended the program my wife. She is also on the bandwagon, has lost 11 pounds already, and is feeling great.

Is there anything else you’d like to add?

I work at an ad agency behind a desk with full-time hours. So my life if hugely sedentary apart from my training.
Words of encouragement: I would say to my wife.. ‘Trust the process and be patient.’

Did you use any Legion supplements?

Yes- Pulse which gave me a good energy boost without the typical pins and needles that come with most workouts. I also used Recharge and found that it helped greatly with muscle recovery.

Readers' Ratings

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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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