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How Brian Used Bigger Leaner Stronger to Lose 18 Pounds in 4 Months

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"I was definitely surprised by the positive changes and the amount of knowledge I gained from this book!"

Brian's Progress

Progress Image Before
Progress Image 4 Months
Progress Image After

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

I started this program back in May of 2019 and finished cutting 4 and a half months later mid-September. My first picture was me at 195 lbs and roughly 20% body fat (I used really cheap calipers) my end result picture is me at 177 lbs and about 10% body fat.

What has happened so far on the program?

My cut was 4 and a half months. I lost 18 lbs and about 10% body fat. I increased my bench by 10 lbs, my deadlift by 25 lbs, my strict press by 5 lbs and my squat by 10 lbs. Doing all this while losing fat and building muscle.

What workout split from the book did you use?

I used the 5-day split and cardio 2 times a week.

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

I saw this book on the Google app store and thought “why not.” I implemented the lifting and eating strategies once I finished reading the entire book about a week later. I have tried other PPL, 5×5, Russian squat programs, RKC style kettlebell programs, Wendler program, etc. I’m sure I would have seen more results from any of these if I had taken nutrition as seriously as this book emphasizes it.

What do you like most about the program?

I love that I can go to my gym and not have to think about what I’m doing that day. Finishing my workout in an hour or less is also a bonus. I was definitely surprised by the positive changes and the amount of knowledge I gained from this book. I definitely know a lot more now.

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

I never really had a diet plan to follow, which is why I never saw the results I wanted. As far as workouts, it was mentally easier for me to lift intensely for 3 sets then it used to be doing a CrossFit style work out.

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

I’ve always been an outgoing person, however not being as self-conscious about yourself and how you look definitely helps. I noticed I lost energy as I went further into my cut, I’m hoping to see the opposite side of that while lean bulking.

Who would you recommend this program to and why?

Anyone can do this program, even those with past injuries or ailments preventing them from doing certain movements. My knee starting bothering me the last month of my cut so I modified what I was doing and continued to see overall progress. This program is what you make out of it.

Is there anything else you’d like to add?

If you want to make a change then start now. Talk is cheap.

Did you use any Legion supplements?

No I did not, but I do plan on trying the products at some point.

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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