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How Ben Used Bigger Leaner Stronger to Gain 5 Pounds of Lean Mass and Drop 5% Body Fat

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"I'm definitely more knowledgeable when it comes to the subject of health and fitness!"

Ben's Progress

Progress Image Before
Progress Image 3 Months
Progress Image 7 Months
Progress Image 14 Months

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

The pictures represent about 14 months of progress. In the first picture, I was about 175 lbs at roughly 15% body fat. In the second picture, I’m about 180 lbs at 9-10% body fat.

What has happened so far on the program?

I bulked at first for about eight months and gained quite a significant amount of muscle. At my heaviest, I weighed 186 lbs. Then I went into a cut for around 6 weeks, until I was 168 lbs. Since then, I’ve been bulking and I’m now happy with both my weight and my body fat at 180 lbs.

What workout split from the book did you use?

I used the 5 day workout split for 6 months, then switched to the 4 day split, as I had less time to spend in the gym.

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

I’ve tried other programs in the past and just felt like I was going in circles. I never really had a goal in mind before buying this book. In the first few chapters, Mike talks about setting a realistic goal for yourself, which was very motivating for me.

Once I learned that the only way to achieve this goal was correctly cutting and bulking (which no one had ever told me before!) and working on increasing the weight lifted gradually over time, things started to make more sense and I really enjoyed every workout.

What do you like most about the program?

I found the simplicity of the program to be very refreshing, and because of this I always looked forward to getting in the gym and doing the work. Even planning what to eat became much easier once I know what macros I needed.

There was no bro-science or nonsense in the book, and all the information given was backed up by loads of studies, so I knew that the results would be amazing.

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

There were no supersets, tri-sets, giant-sets, drop-sets, or any kind of “bro” principles. I knew exactly how much weight I needed to lift every session, and I was getting stronger every week.

A lot of programs that I’ve tried in the past had me in the gym for several hours per day and focused around getting a pump, rather than getting stronger, which is the only way to get lasting results.

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

I feel more confident than I did at the start of the program, and I’m definitely more knowledgeable when it comes to the subject of health and fitness. When my friends ask me how I got so big, I recommend everything the books told me.

Who would you recommend this program to and why?

I’d recommend this program to everyone who has lost hope in ever getting in shape or improving their body composition, and to people who are enthusiastic about fitness but lack the know-how to get started.

Is there anything else you’d like to add?


Did you use any Legion supplements?


Readers' Ratings

5/5 (2)

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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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