Subscribe & Save 10%
Free Shipping & Returns

How Mitchel Used Bigger Leaner Stronger to Lose 20 Pounds and 10% Body Fat


"I'm jazzed about inspiring others through my ongoing BLS journey as I prepare to embark on my first lean bulk."

Mitchel's Progress

Progress Image Before
Progress Image After

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

These pictures represent 4 months progress.

Before: 159 pounds, 19% body fat.

After: 139 pounds, 9% body fat.

What has happened so far on the program?

After 3 years of excessive, grueling high-intensity interval (HIIT) cardio, I was not impressed with what I saw in the mirror for how hard I was working and how much I was spending. Also, I was usually the only dude sweating my face off in a group of over 20 women.

After cracking the cover of Bigger Leaner Stronger, 4 months of cutting resulted in 20 pounds of fat loss. At 9% body fat, both my wife and I can see my abs. Hooray!

Body fat percentage was measured using the AccuCheck 3000 caliper at the Suprailiac, you know the spot, just above the iliac crest of the hip bone. This millennial had to accept a fundamental truth of the universe, there are no shortcuts to cutting.

Those 20 pounds of body fat took four years of binging on cheap beer and cheesy pizza, they’re going to take 4 months, not 4 days, to shred. In October, I plan to start my first lean bulk of a 10% calorie surplus while carrying the Legion duffel, a gym bag of superlative accommodation.

My strength has progressed from being a guy scared to go near the squat rack to deadlifting and squatting my body weight (140 lbs) once a week, tracking my workouts on the Stacked App while I wait for Mike to take his sweet time working with Apple to release the updated version.

What workout split from the book did you use?

5-day full body split, you know, the “push-pull-legs” routine while paging through Bigger Leaner Stronger for a second time on the Kindle App.

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

Resistance to change, I liked the cardio I was doing, heck, exercise was exercise, so I thought, but all my working out was not, well, working. Mike’s Muscle For Life Podcast hooked me while I was out working in the field. His abs spoke to my emerging mid 30s gut.

He came across like a straight-shooter with upper management written all over him. His commitment to evidence-based science, no-nonsense straight talk, and moral integrity were alarmingly rare in the fitness space.

Bigger Leaner Stronger was cheap compared to the $100/mo. I was shelling out for unfruitful cardio and $130/month for tasty water worthlessness from a local supplement shop.

Mike’s whey protein isolate comes from small dairy farms in Ireland, so you know the top shelf stuff from “spiked” imposter proteins. If Legion were sold in stores, you’d have to ask the manager to open the cabinet with a key.

What do you like most about the program?

Following the Bigger Leaner Stronger program took longer than expected. But this says more about my unrealistic expectations. As a millennial, I expected “body recomposition” to take two, maybe three weeks at most.

Quick promises produce just as quick failures. After a few months staying the course, getting serious about energy balance and macronutrients, and cooking recipes out of The Shredded Chef, I finally started seeing results slower than expected but better than I could have imagined. Oh yeah, my wife had a baby daughter in those 4 months heavily impacting our sleep hygiene.

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

Mike is the first to equip me with a basic understanding of the diet side of building your best body ever. Abs are seriously built in the kitchen. Four months of conscious dieting and resistance training with Bigger Leaner Stronger blew three years of eating whatever I fancy and high-intensity cardio out of the water.

Four months ago, I had never seriously lifted weights ever in my life, my physical activity was limited to expensive cardio, scuba diving, skateboarding, and riding a rusty bicycle once a year when my car needed a clutch replacement.

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

Spiritually I have not noticed much of a difference, although I find myself being more mindful in decision-making throughout the day, particularly pertaining to food. In my family, my wife is inspired to try strength training and compliments my physical appearance when I disrobe before bed, causing me to feel like a superhero.

My baby daughter enjoys looking at trees pass from her stroller on daddy’s fat-burning walks after work. Vocationally, my focus has improved in the office where I need to be able to give three hours of undivided attention every morning and afternoon to professional writing, ensuring premises support conclusions, and synthesizing environmental data.

Socially, my friends have yet to un-friend me but my best friend did move to Missouri but not because of Bigger Leaner Stronger. Financially, I’m saving fistfuls of dollars on fruitless HIIT cardio and overhyped supplements, the Legion duffel even has a spare compartment for a Health Savings Account.

Personally, I’m jazzed about inspiring others through my ongoing Bigger Leaner Stronger journey as I prepare to embark on my first lean bulk.

Who would you recommend this program to and why?

Anyone looking to get into the best shape of their lives. This is because four months ago I didn’t know “come ‘ere” from “sick ‘em” ’bout diet, nutrition, resistance training, what macros were, energy balance, physiology, or duffel bags.

Now, I’m 20 pounds, of fat, not muscle, lighter, and looking forward to Mexican Meatloaf from the Shredded Chef for dinner.

Is there anything else you’d like to add?

If you’re a few months in and thinking about throwing in the towel, grab a spare towel from your Legion duffel bag and stay the course. Those twenty pounds of body fat took several years to put on, they’ll take several months to shed off. For the fellas, abdominal fat will hang on for dear life.

Abdominal fat is as stubborn as a mule but stay the course, keep moving, and running a daily calorie deficit. The first pounds go off quick but the last few take time and you become lethargic. Be as patient with yourself as you would be with a dear friend.

Remember, the #1 regret of the dying, from Bronnie Ware’s The Top Five Regrets of the Dying, is “I wish I had lived a life true to myself, not the life others expected of me.” Rome was not built in a day; Roman bodies aren’t either.

Did you use any Legion supplements?

Whey+ Protein (dutch chocolate, mint chocolate, peanut butter chocolate, mocha cappuccino are my favorites.)
Phoenix fat burner
Forge pre-workout fat burner
Pulse pre-workout

Readers' Ratings

5/5 (4)

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:

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

Our 100% "It’s-On-Us" Money-Back Guarantee

No matter what you decide to buy, you're always protected by our ironclad, 100% money-back guarantee that works like this:

If you don't absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say "yes" now and decide later. You really have nothing to lose.

Free Worldwide Shipping & Returns

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 go in for happy customers, and free shipping works like gangbusters.

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 $199.

Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money.

That said, as most international customers spend about $200 with us each time they shop, this setup is a win-win.

And no matter what you decide to buy, you’re always protected by our ironclad, 100% money-back guarantee that works like this:

If you don’t absolutely love our stuff for whatever reason, you get a prompt and courteous refund. No forms to fill out or hoops to jump through.

That means you can say “yes” now and decide later. You really have nothing to lose.

Clinically Effective Doses

Great ingredients aren't enough to make a great product—you also need correct doses.

That’s why we use the exact doses of every ingredient that have safely produced the desired benefits in peer-reviewed studies.

Made in USA

Where your supplements are made matters, because rules and regulations regarding quality and purity differ from country to country.

And if you want to ensure the supplements you’re swallowing every day are safe and effective, you want products produced in the USA.

That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.

We pay a premium to work with the best manufacturers in the country, but it’s the only way we can also produce the best all-natural sports supplements.

Lab Tested

Did you know that studies have shown that many supplements contain dangerously high levels of toxins like lead, arsenic, and cadmium?

Not ours.

Every ingredient of every supplement we produce is tested for heavy metals, microbes, allergens, and other contaminants to ensure they meet the strict purity standards set by the FDA.

Naturally Sweetened & Flavored

While artificial sweeteners may not be as dangerous as some people claim, studies suggest that regular consumption of these chemicals may indeed be harmful to our health and that more research is needed.

That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.

Science-Backed Ingredients & Doses

Unlike some supplement companies, we don’t sell dubious white labeled or off-the-shelf formulations.

Instead, our custom and unique formulations are the result of extensive reviews of the scientific literature to discover the most effective ingredients for each.

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!

Meal Plan Waiver

In consideration of being allowed to participate in the activities and programs offered by M4L, Inc. and to use its nutrition programs and supplement and training advice, in addition to the payment of any fee or charge, I do hereby waive, release and forever discharge and hold harmless M4L, Inc. and its consultants, officers, agents, and employees from any and all responsibility, liability, cost and expenses, including injuries or damages, resulting from my participation in any activities, or my use of any programs designed by M4L, Inc. I do also hereby release M4L, Inc. its consultants, officers, agents and employees from any responsibility or liability for any injury, damage or disorder (physical, metabolic, or otherwise) to myself, or in any way arising out of or connected with my participation in any activities with M4L, Inc.

I understand that M4L, Inc. and its consultants, officers, agents, and employees are not healthcare professionals. The services I have received from ML4, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). While ML4, Inc. believes that the information provided through our services and the site is current and reliable, ML4, Inc. cannot and does not make any such guarantee or warranty.

I hereby agree that before using our services, you will consult your physician or other health care provider for medical advice, particularly if you are at risk for problems arising from changes in your diet or lifestyle. The services provided by ML4, Inc. are not intended to be used by minors or individuals with health conditions that makes the kind of changes to diet or lifestyle suggested by our services unsafe or inappropriate. Furthermore, I hereby understand that ML4, Inc. shall have no obligation or responsibility to monitor my health status or health condition or to contact or alert any medical or emergency professional.

I understand and am aware that strength, flexibility, and aerobic exercise, including the use of equipment are a potentially hazardous activity. I also understand that fitness activities involve a risk of injury and even death, and that I am voluntarily participating in these activities and using equipment and machinery with knowledge of the dangers involved. I hereby agree to expressly assume and accept any and all risks of injury or death related to said fitness activities. In addition, I certify that I am 18 years of age or older.

I do hereby further declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would affect nutrient metabolism or prevent my participation or use of equipment or machinery except as hereinafter stated. I do hereby acknowledge that M4L, Inc. has recommended to me that I obtain a physician’s approval for my participation in an exercise/fitness activity or in the use of exercise equipment and machinery. I also acknowledge that M4L, Inc. has recommended that I have a yearly or more frequent physical examination and consultation with my physician as to physical activity, exercise and use of exercise and training equipment so that I might have his/her recommendations concerning these fitness activities and equipment use. I acknowledge that I have either had a physical examination and been given my physician’s permission to participate, or that I have decided to participate in activity and use of equipment, machinery, and programs designed by M4L, Inc. without the approval of my physician and do hereby assume all responsibility for my participation and activities, and utilization of equipment and machinery in my activities.

I understand that all diet and training programs, nutrition and supplementation advice, and any and all other forms of information obtained from ML4, Inc. are not meant to treat or manage any health condition. I understand the need to consult with a healthcare provider prior to adjusting current lifestyle or eating habits or beginning any new diet and/or training plan.

In addition, I hereby represent and warrant that I am currently covered by an accident and health insurance policy. With my purchase of products or services from ML4, Inc., I understand that results of any sort are not guaranteed and agree not to hold M4L, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any ML4, Inc. products or services, I understand that they are only guaranteed to work in software designed for a PC computer such as Microsoft Excel. I understand that I am purchasing having known that beforehand and understand that using any other application besides Microsoft Excel might result in the products not working with 100% functionality.


Security Check

Please click the checkbox below. We apologize for the inconvenience.

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.