How Christopher Used Bigger Leaner Stronger to Lose 35 Pounds and 12% Body Fat

Share On

"I'm definitely more confident! I made a commitment to myself that I would never be the guy that porks out after he gets married."

Christopher's Progress

Progress Image Before
Progress Image 5 Months
Progress Image 5 Months
Progress Image After

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

Before pic is on Jan 5, 2019 and after pic is on June 26, 2019. Starting weight is 203lbs, finishing weight is 168lbs. I did not measure body fat % with a caliper, but I did measure it using bioelectric impedance.

Several measurements all gave me a reading between 4-5% body fat. I think that is a gross overestimate, but I bet it’s not too far off. Realistically I think I am around 7-8% body fat in the final pics. I’ve never had ab veins before, so I think I was single digits for sure!

What has happened so far on the program?

I have bulked and cut numerous times. I usually do them for about 6 months each. When comparing lifts at the end of each bulk, I have made steady progress. This most recent bulk cycle, I set PRs across the board. Bench press went from 300 to 315, squat went from 345 to 405, and deadlift went from 455 to 505.

When comparing lifts at the end of my cuts, I’m also making progress. 2 years ago I was barely managing 365 for power sets on a deadlift. Now I’m doing 425-435 for power sets at the end of my cut.

2 years ago and even as recently as last year, my max squat was probably 305. At the end of my cut this year, I could still do 315 for power sets. This most recent cutting phase started at 203 lbs and ended at 168 lbs.

What workout split from the book did you use?

I use the 5 days split

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

It’s countercultural! Nobody lifts this way. Everybody in the gym does sets of 10-15 on everything because they “want to get lean” or don’t want to “bulk out.” The myths in bodybuilding/fitness abound! I’m so glad I bought this book.

What do you like most about the program?

Much like you, I had lifted the same way for years. I listened to the myths and could not figure out why I wasn’t getting tremendous results. My strength and physique took off after I changed the way I trained. I also severely underestimated my diet. This whole process is 90% diet. like they say, abs are made in the kitchen.

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

I haven’t really invested in other diet plans. My plan is great, because it gives me some flexibility.

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

Definitely more confident! I made a commitment to myself that I would never be the guy that porks out after he gets married. I look better now than I ever did while dating my now wife. I think she appreciates the effort too!

Who would you recommend this program to and why?

Literally anybody trying to lose weight or transform their body. It’s just too simple and effective.

Is there anything else you’d like to add?

The concept is very simple but the execution is very hard. If getting shredded was easy, everybody would do it. However, not everyone is looking to get a competition body. Losing weight is something that is very attainable in anybody’s life if you have the drive.

Did you use any Legion supplements?

I used Pulse, Phoenix, Forge, Triton, and Whey+. All of these are backed by literature. How can you argue against something evidence-based? Best stuff around.

Readers' Ratings

5/5 (7)

Your Rating?

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.

If you enjoyed this article, get weekly updates. It's free.

100% Privacy. We don't rent or share our email lists.

More from Legion


Many companies offer a money-back guarantee because they know the majority of dissatisfied customers aren’t going to go through the hassle of actually returning the product to get their money back. We don’t play these games because we don’t have to, the quality of our products makes it unnecessary.

If you order any of our supplements for the first time and don’t like it, you can keep it. Just notify us and we’ll give you a full refund on the spot. No complicated forms and no return necessary.

To protect ourselves from fraud, the It’s-On-Us guarantee is only valid for first time purchases of a product, and redeemable up to three months after purchase. If you bought more than one bottle of a supplement on your first purchase and don’t like it, we would ask that you send the unopened bottles back to us for a refund because we can put them back into our sellable inventory.


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 do offer 100% free shipping to everywhere in the world because it makes people you like happy, and that makes us happy.

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 $99.

Why the restriction on international orders?

Unfortunately shipping outside of the US is very expensive and if we didn't require a minimum order size, we'd lose a lot of money. That said, most customers spend about $100 with us each time they shop, so this setup is a win-win.

Fact Checked

Our scientific review board of nutritionists, dietitians, molecular biologists, doctors, and other accredited experts is responsible for reviewing every article, podcast, and video we produce to ensure they’re evidence based, accurate, trustworthy, and current.

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.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.

Evidence Based

We follow a detailed, rigorous, multi-step process to create content that meets the highest standards of clarity, practicality, and scientific integrity.

First, our research associates provide our editorial team with accurate, up-to-date, proven scientific evidence.

Then, our editorial team uses this research to draft articles and outlines for podcasts and videos.

Finally, our scientific review board reviews the content to ensure all key information and claims are backed by high-quality scientific research and explained simply and precisely.

If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.