How Sam Gained 20 Pounds of Lean Muscle and Significant Strength


"I gained 20 pounds in 8 weeks on the Bigger Leaner Stronger program and only a 1% increase in body fat!"

Sam's Progress

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I’m officially 203lbs. 8 weeks ago I was hovering around 183. Yep that’s right, 20 freaking pounds!! Best of all my overall fear of gaining too much bodyfat has been debunked. I’ve only gone up 1% which leaves me hanging between 12 and 13 as measured by the Omaron bodyfat analyzer (certainly not the most accurate, but gives me a fair picture). All of my lifts have gone up big time.

1RM week 1-week 8 (as calculated by jefit)

Bench: 215lbs-246lbs
Squat: 270lbs-342lbs
Deadlift: 225lbs-285lbs

I’ve been supplementing with 5g of creatine/day after an initial load of 20 for a week. I have glutamine but sort of fell off the bandwagon with it because it was hard to get 4 servings/day with my schedule. Now that I’m in a new territory and require far more energy I’m going to get back on it. I also use protein powder and multivitamins. Diet has been huge. I tend to be a low-sugar nut, and the fact that the vast majority of my calories have come from oats, multigrain breads/pastas, and rice milk is what I most attribute to my fat maintenance. I’m fully on board with you on the “you can’t eat whatever you want while bulking” train.

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The program that made this transformation possible:

The meal plan that makes building muscle and losing fat easy and enjoyable:

I'm Mike and I'm the creator of Muscle for Life and Legion, and I believe that EVERYONE can achieve the body of their dreams.

If you like my articles, then you'll love my bestselling books. They'll show you exactly what you need to do to build muscle and lose fat without hating your diet or living in the gym.

If you're a guy, check out Bigger Leaner Stronger, and if you're a girl, Thinner Leaner Stronger is for you.

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