How Matthew Used Bigger Leaner Stronger to Lose 25 Pounds and 11% Body Fat

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"I have visible abs at age 44! My mood has improved, and I feel like I have more energy at the end of the day too."

Matthew's Progress

Progress Image Before
Progress Image 4.5 Months
Progress Image 4.5 Months
Progress Image After

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

4.5 months. I started January 18, 2019 at 190 pounds (around 20% body fat).

The after the pic was taken May 1 at 165 pounds and 9.2% body fat, measured by DEXA.

What has happened so far on the program?

I cut weight for the entire first part of the year, and now I am ready to increase the calories and add muscle back. My measured lean body mass did not change over the course of the last 4 months, and my major lifts stayed relatively constant in weight and reps.

I lost a rep or two in some exercises; for instance, I could deadlift 345 for 6 reps when I started, but as my weight loss continued, I was only able to get 345 for 4-5 reps.

What workout split from the book did you use?

I used the 5-day training split, with weekends off from weight lifting. On Saturdays, I would typically go for a long walk or do some HIIT, and Sundays were rest days.

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

I bought the book over a year ago and read it. I started doing the workout program, but only the parts I “liked.” Two things prevented me from starting the program in earnest: I’ve been indoctrinated into the “carbs are evil” philosophy and I just couldn’t believe I’d lose weight while eating more carbs.

And the Bigger Leaner Stronger program is MUCH less volume than I am accustomed to. I couldn’t believe that I’d gain muscle or lose fat doing less than I usually do.

I am happy to tell you I was very wrong. I ate double or triple the carbohydrates I was used to, worked out less, and still dropped a pound or two a week consistently.

What do you like most about the program?

The eating plan is easy to follow. I was rarely hungry, and I never felt like I was restricted. The workouts are designed well, and I was in and out of the gym in an hour or so every day.

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

I actually saw visible results with this one. Other plans may have helped me add muscle to some extent, but Bigger Leaner Stronger has helped me achieve a body transformation. The simplicity of doing the same exercises on the same day made it easier for me to track progression as well.

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

I am so much happier. I have visible abs at age 44! My mood has improved, and I feel like I have more energy at the end of the day too.

Who would you recommend this program to and why?

Anyone who wants actual results. I have male and female friends who have started the program based on the results I’ve gotten.

Is there anything else you’d like to add?

Be patient, and trust that this works. It sounds like a cliché, but even though this program is easier than most, it still does take work to get the results.

Did you use any Legion supplements?

I used Pulse for energy before my workouts since I worked out first thing in the morning. I took Whey+ (birthday cake flavor is delicious!) for protein supplementation, and Recharge after my workout for the creatine for muscle repair properties.

I also used the Triumph multivitamin daily, and in the last month or so, I added the Phoenix fat burner to help with that last stubborn bit of fat.

I also recommend the chocolate peanut butter protein bars – they actually taste good!

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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