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How João Used Bigger Leaner Stronger to Lose 34 Pounds and 13% Body Fat

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"I am more confident, more active, and my stress level dropped significantly"

João's Progress

Progress Image Before
Progress Image 7 Months
Progress Image 7 Months
Progress Image After

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

My pictures represent 7 months progress. I used to be 216 Lbs and approximately 28 % body fat. Now I am 182 Lbs and 15.2% Body fat.

What has happened so far on the program?

I’ve been cutting since I started the program and I’m ready to make the switch to start bulking. I’ve lost 34 lbs and 13% body fat. When I started I used to lift 75 pounds (total weight including the bar) in the bench press and know I am able to lift 140 pounds, 55 Pounds to 100 Pounds in the Military Press and I hurt my back doing Deadlifts in the beginning of my program so I spend 3 months of my program not doing Squats and Deadlift, but now I can Deadlift using the 154lbs bar.

What workout split from the book did you use?

5-day split

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

I got to know you and your work over youtube, I thought this guy got my attention and bought the book while visiting the US but I didn’t start the program right away and left the book in a shelf in my bedroom.

One day Visiting the doctor I found out that my blood pressure was a little too high for someone with 25 years. I got the book, read it in two days and then I started the program. Today my blood pressure is perfectly normal again.

What do you like most about the program?

What I enjoyed the most about the program is the overall time I spend in the gym every morning. You can do the 5 days split routine in 50 minutes and it’s not boring. The program isn’t “easy” but I really enjoy it, and fitted my new morning daily routine perfectly.

I can wake up, have breakfast do my work out and go to work in about 2 hours, Going in the morning and doing it fast I couldn’t find any excuses to not do it.

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

This program stands out on the diet perspective by giving the reader the knowledge to not get in those clean eating traps and making you buy pricy foods to follow the diet. With the Bigger Leaner Stronger approach, I used the Fitting my macros diet and when I knew I’d go out, I’d save calories to spend in the night and be able to have enjoyable moments with my friends and to make smarter choices during Christmas lunch.

Eating more turkey and less of the desert really helped. About the workout, as I mentioned before, it is concise and not taking too much time to do it was the key to my success on it.

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

Yes, I am more confident and more active, I started going to work by bike (3 miles distance) and its harder to see me in a bad mood, definitely, my stress level dropped significantly.

Who would you recommend this program to and why?

I would recommend this program to everyone who wants to transform their bodies as already did

Is there anything else you’d like to add?

I’d like to add that I am amused with the results, I would never have thought that I was going ever to have 15% body fat and I accomplished that in 6 months. Also, I can see that my body got stronger during the process. Usually, people who lose a lot of weight fast, they lose muscle and fat and they look ill.

Did you use any Legion supplements?

No, I didn’t. I wanted to buy then but my currency (BRL) is so weak against the US dollar these days that it forced me to find local options.

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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