Subscribe & Save 10%
Free Shipping & Returns

How Dan Used Bigger Leaner Stronger to Lose 10 Pounds and 9% Body Fat


"My life has changed dramatically, I have more energy, I feel more alert, and much more confident."

Dan's Progress

Progress Image Before
Progress Image Before
Progress Image Before
Progress Image 4 Months
Progress Image 4 Months
Progress Image After

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

The progress was over a 19 week cut following the Bigger Leaner Stronger workout plan. I started at approximately 19% body fat and ended at approximately 10-11% body fat.

What has happened so far on the program?

During my cut, I lost strength gains obviously to be expected, but it did level out. I was tracking avg weight in a spreadsheet and ensuring I was losing weight at 0.5-2 pounds per week.

I did find that as I got lower, I had to change my diet to more of a low carb, high fat, high protein. I felt much better with this as the higher carb lower fat was making me feel lethargic and with no energy. I started at a weight of 155 pounds and finished at 145 pounds.

What workout split from the book did you use?

I used the 5-day split from the book and bought the Bigger Leaner Stronger 1 year challenge workout guide.

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

I bought the book a few years ago and read it many times. The first time I bought the book was after using a personal trainer who let me down and really couldn’t help me with nutrition. I then turned to your book to start learning about it and a lifting program. I most recently came back to it as I have had to stop the sports I was involved in (powerlifting & rugby) due to requiring a double hip replacement.

I didn’t know what to do as I love training so I came back to your book and started using your program with a goal of getting to a lower body fat percentage. Now I have hit this goal I aim to enter a master’s body physique competition as I know this will now drive me and I can work around my challenges.

What do you like most about the program?

The program is nicely laid out and simple to understand the nutrition side of the book is great and since I have gone and read and learned so much more. I love everything that you write about your backup with science and studies. The structure of the lifting program allowed me to see success and gains in my lifts.

It pushes me to push myself that extra rep or adding the weight onto the bar after hitting 6 reps before. This way I think there is no hiding from yourself you know if you’re not putting the effort in.

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

It’s very good and the price of a book! I have really enjoyed and look forward to reading Beyond Bigger Leaner Stronger.

All training programs I have had in the past have never covered the principles involved why your doing what you’re doing. They also have not covered the nutritional side which is key and so many don’t dedicate any time to this.

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

My life has changed dramatically now I am working out, I have more energy, I feel more alert, and much more confident. I now get people come up to me at work and say ‘Hey you’re the guy that works out can I talk to you about training’.

My boss calls me Mr. Atlas which is a great confidence booster when people start to see your success and want it for themselves.

It even drove me to start writing a blog about health and fitness and my challenges which I called Fit4Forty.

Who would you recommend this program to and why?

I would recommend this program to anyone and I have done so openly on my blog site. It is a must-read to anyone wanting to get into weight lifting whatever your goal.

Is there anything else you’d like to add?

I have had a lot of failures along the way with injury, personal life, and injuries. I went a bit off the rails after I found out I needed a double hip replacement. I had been training for a powerlifting competition and actively coaching rugby. I then had to reflect and choose how to react to it. I now managed a goal I never achieved before 10% body fat and I am changing my goals to suit.

This has led me to believe that ‘Success is born from failure’ the difference is the people who pick themselves back up and keep going and those that quit.

Did you use any Legion supplements?

This is a very interesting point. I don’t currently but have looked at them as I really get love your morale of not producing anything that is not needed and being from organic sources. I have a lactose issue and can’t take whey, so I consume pea protein just before my workouts (rest from food).

How do you distribute this protein in the UK, and are you looking for distributors? As would have a conversation about it.

Readers' Ratings

5/5 (1)

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 the founder and CEO of Legion as well as a bestselling fitness author of several books, including Bigger Leaner Stronger, Thinner Leaner Stronger, and The Shredded Chef.

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.

You May Also Like

Our Most Popular Evidence-Based Articles


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.

Buy now, pay later.

Split your entire online purchase into 4 interest-free payments, over 6 weeks with no impact to your credit.

payment break down 25% today, 25% 2 weeks, 25% 4 weeks, 25% 6 weeks


2 weeks

4 weeks

6 weeks

Here's how to Sezzle

Step 1 - shop the store


Shop and add items to your cart as normal!

Step 2 - checkout at the store


Choose Sezzle at Checkout! You’ll be redirected to Sezzle to Sign Up or Log In to complete your order.

Step 3 - Select Sezzle and Sezzleit

Sezzle it

Your order will be shipped out right away* and your payments will be split up over 6 weeks.

*shipping times subject to merchant shipping policy

Download the App

Shop directory. Reschedule payments. Plus more!