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How Ryan Used Bigger Leaner Stronger to Lose 39 Pounds and 11% of Body Fat


"I feel so much better! It positively affects almost every aspect of my life now."

Ryan's Progress

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

10 months. In the first picture, I was 220 lbs and approximately 25% body fat. In the second picture, I am at 181 lbs and approx 14% body fat.

What has happened so far on the program?

I will admit to starting my weight loss journey subscribing to the idea of long cardio sessions and cutting way back on calories. This also was assisted by the start of Coronavirus putting us all in lockdown and limiting access to the gym. While I did lose a bit of weight during this period it felt unsustainable. Where I really started to see results was when I started practicing the ideas that Mike talks about in the book. Lifting heavy and focusing on big lifts.

This completely transformed my physique as I started to notice fat being replaced by mussel in areas I seemed to never be able to lose fat in the past while dieting and long cardio sessions. Additionally, I have noticed a large jump in my lifting “numbers” in the first few weeks/months and while the large jumps have tapered off I have been slowly able to continue to increase my lifts and feel stronger.

I also started to incorporate a post-lifting 20 minute uphill walk on the treadmill and noticed a supplemental increase in fat loss. From a diet perspective, I didn’t do anything fancy. I just focused on making my own foods, measuring each meal, and meal prepping for the week to stay on track (I don’t mind eating the same thing every day, I understand that is difficult for some people).

I also cut out alcohol for roughly 4 months and then was able to find a happy medium where I was allowing myself to have a drink on a Friday or Saturday. This is a lifestyle change and it is important to be able to make a sustainable routine.

What workout split from the book did you use?

I did use the 5 day split noted in the book. but also tried several different splits over the past months. I currently do a 4-day push/pull/legs split

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

To be honest, I had been trying to lose weight for years and years and each and every time I would start a diet it would last a few weeks and always crash. I had always been a little skeptical about diet plans or anything of that nature so of course the thoughts of “what will be different this time” crept in with Bigger Leaner Stronger.

However, the ideas expressed in Bigger Leaner Stronger worked for me and once I started seeing the results it pushed me to keep going. #1 thing it takes is a commitment to your goal. Crazy how a little consistency can take you.

What do you like most about the program?

For me, it was the mindset change of lifting heavy and cutting back on the cardio-focused routine. Also, the idea behind a lifestyle change and a “diet”. Those two factors made it so much easier to keep with the program and achieve results.

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

I love this program compared to others in the past. The detailed workouts/splits actually give you the tools needed to feel comfortable in the gym. While I didn’t use the diet section as much as others have, I find it nice to understand more of the science behind TDEE and understanding what your caloric intake should be.

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

Firstly, I feel so much better. The amount of energy and attentiveness I now feel compared to a year ago is staggering. It positively affects almost every aspect of my life now. Secondly, the confidence you feel in yourself is incredible. As a 25-year-old man, I, for the first time in my life am comfortable taking my shirt off at the beach and it shows in the way people view you.

Lastly, committing to a task like losing weight comes with other benefits – I have found that I have become incredibly more productive and in general, have started crushing work. For me, I have noticed a lot of things starting to go my way since I have committed to looking the best I can

Who would you recommend this program to and why?

I would recommend this to anyone who wants to make a change and needs the help WITHOUT spending hundreds on a trainer or nutritionist.

Is there anything else you’d like to add?

Listen to Mike’s podcast and follow him on Instagram. Those are great supplemental resources to continue your learning.

Did you use any Legion supplements?

Unfortunately, I did not.

Readers' Ratings

4.75/5 (4)

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