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How Jake Used Bigger Leaner Stronger to Gain 45 Pounds of Muscle and Lose 8% Body Fat

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"I'm more confident, have more energy, and I've learned to be more productive!"

Jake's Progress

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Progress Image 96 Months
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How many months’ progress do your pictures represent? What were your stats for each picture?

The first photo is age 15, about 125 lbs, and 18% body fat. The second photo is age 24, 170 lbs, and about 10% body fat.

What has happened so far on the program?

I have went through several bulking and cutting phases since the beginning of adopting the program and diet principles. Over the 9 years of training, I would estimate I have gained about 60 lbs of muscle. I have reverse dieted each time after my cuts for contest preparation or mini-cuts. I find reverse dieting to be difficult but a very worthwhile practice.

My strength has greatly improved from barely being able to bench 135 when I began, to benching 275 now. My deadlift improved from 185 to 600. My squat went from 135 to 400 (although I do not barbell squat anymore, I opt to use hack squatting, lunges, and leg pressing now instead). My military press went from 45 (the bar) to 200.

What workout split from the book did you use?

The 5 Day Split- I began the 5-day split almost 8 years ago and have used it as a blueprint for most of my programming since.

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

Nothing. Another gym goer told me about the book and I instantly bought it.

What do you like most about the program?

What I like most about the program is the effectiveness. The idea of progressive overloading and performing 4-6 reps per set with 2-3 minute rest periods was foreign to me at the time. I was always under the impression as a beginner that high rep ranges helps you get leaner and ripped; I was very wrong.

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

I don’t think there’s another way to diet or train. The workouts and diet are what works. Sure there can be minor variations that could also yield results but the main concepts and principles outlined are just the facts and just how the science of building muscle works.

I have learned more about exercise and fitness from Bigger Leaner Stronger than I have from the $1000 NASM personal trainer certification and 4 years of undergrad studies in kinesiology.

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

I am more confident, I have more energy, I have learned to be more productive. The book and training, etc. has helped completely change who I was as a person. I was a lazy, unconfident, and underachieving individual to a graduate student who is one semester away from obtaining my Master’s degree to be an occupational therapist, a professional natural bodybuilder, and personal trainer.

I have trained over 100 different people from older adults that are recovering from strokes to IFBB professional bodybuilders. It completely changed my life. Never would I have ever thought that I would ever be able to have the work ethic or discipline to accomplish these things, but I am. After learning from Bigger Leaner Stronger and applying it to my life, I truly believe I can do anything with work, dedication, and patience.

Who would you recommend this program to and why?

I would (and do) recommend this program to anyone that wants to build muscle or get ripped. I even apply the basic principles to clients I treat as a student occupational therapist. I think men, women, older adults, and really anyone can benefit from this program. Anyone that wants to exercise to look better (which is most people that begin exercising) I recommend they read Bigger Leaner Stronger. It explains what works.

I’ve tried close to everything from CrossFit, HIIT, and other forms of workouts in the hopes to get ripped; but Bigger Leaner Stronger teaches you how to do that. There is no other way really to get the body of your dreams other than Bigger Leaner Stronger (in my opinion). Even if you do get ripped some other way, the same principles from Bigger Leaner Stronger were likely applied.

Is there anything else you’d like to add?

My tips are be patient, it takes a long time. It is a much slower process than what you think. This should not be something that you wish to achieve in 12 weeks, 90 days, etc. but instead you should be thinking about progression in years. If you put the time and the work in, the results will come.

Did you use any Legion supplements?

I used Pulse and Whey+. Pulse gave me great, smooth, energy that wasn’t too much. It helped and continues to help me perform in the gym to my highest capability. Whey+ is a delicious whey supplement that doesn’t cause GI discomfort and tastes good. Whey+ helps you hit your protein intake goals easily.

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