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How Rohit Used Bigger Leaner Stronger to Lose 31 Pounds and 9% Body Fat


"I feel very much more confident and focused. I'm able to train with more intensity."

Rohit's Progress

Progress Image Before
Progress Image 12 Months
Progress Image After

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

My pictures represent 12 months of progress. In my initial photo, I weighed 166 lbs at around 20% body fat. In my latest photo, I weigh 135 lbs at around 11% body fat.

What has happened so far on the program?

I’ve been cutting for 10 months now and have lost 30 pounds. I am just starting to come out of the cut to transition into a bulk. I’ve increased my calories but am still in a deficit. I am planning to switch to bulk in another 3 to 4 weeks.

During the cut, my strength with certain lifts has either stayed the same or increased a bit over time. With my big lifts, some weeks I would feel strong while other weeks I would feel a little weaker. I’m hoping while on a bulk, that I’ll be able to start seeing more progress in strength.

What workout split from the book did you use?

I used the 5-day split from the book for the most part. On weeks where I knew I wasn’t going to be able to make it all 5 days, I would use either the 4-day or 3-day split.

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

I can’t honestly remember how I started following you. The only reason I purchased the book was because it was on sale for 99 cents. I bought Bigger Leaner Stronger, Thinner Leaner Stronger, and Beyond Bigger Leaner Stronger at the same time.

I’ve tried other programs in the past and I can’t say that I was disappointed in the actual programs but they only really included the workout piece of being fit and not the nutrition part.

And if they did include the nutrition, I just could never get myself to count my calories and macros. I followed Max-OT before Bigger Leaner Stronger. It wasn’t until a second read through Bigger Leaner Stronger that I decided to really focus on nutrition as well.

What do you like most about the program?

The program was great. It was all laid out for you and very easy to follow. I did not think it would take me a year to get down to the body fat that I’m at now.

I was shooting for 9-10% but I did not want to lose any more weight. Seeing how I was actually able to lose all that weight, I am very excited to see the results of my bulk.

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

I have never been able to implement a consistent diet. I’ve always tried to eat “healthy” but never thought about counting calories or macros. The workouts were similar to what I was following before.

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

I feel very much more confident and focused now at the gym. I’m able to train with more intensity. I also have more energy to do things outside the gym.

Who would you recommend this program to and why?

I would recommend this program to anyone who spends time at the gym and isn’t satisfied with their results. I would also recommend this book to anyone who is trying to lose or gain weight. It’s also great for people who are looking to get into weight lifting.

Is there anything else you’d like to add?

I always thought I was in decent shape and didn’t think I needed to lose much weight. I had a gut but thought it was nearly impossible to achieve a six-pack at my age without drastically changing my diet and incorporating cardio. I hate cardio. But you know what?

You barely need any cardio to actually lose weight. I didn’t start incorporating cardio until maybe the last month of my cut just to lose the last few pounds and that was through 30-minute walks or 15 minute HIIT sessions on the treadmill.

I also didn’t think I’d have the time to meal plan or the will to learn to cook. But I made time and made simple dishes. Once you get used to making the simple dishes, you feel more comfortable and are able to start cooking better dishes like dishes from The Shredded Chef or recipes you find online. It’s totally possible! And the more you do it, the more likely you are to stick to it.

Did you use any Legion supplements?

I do currently use Legion supplements. I tried Legion Whey+ but stopped after a bottle just because it was a lot more expensive than what I was already using. I just bought another tub recently using the quality to justify the purchase.

I’m a huge fan of the chocolate peanut butter protein bars. I also use Triumph, Triton, Recharge and Fortify as I have bad shoulders.

I’ve tried Pulse but stopped as I didn’t think it was giving me much of an edge in my workouts. I’ve also tried Forge and Phoenix at that time but stopped as I wasn’t a fan of fasted workouts.

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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