Subscribe & Save 10%
Free Shipping & Returns

How Alice Used Thinner Leaner Stronger to Lose 20 Pounds and 9% Body Fat


"My clothes fit better, I'm more confident, and my mental health has improved!"

Alice's Progress

Progress Image Before
Progress Image 6 Months

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

Pictures represent 6 months (three ‘phases’) worth of progress.

From 65.5 kg (144.4 lb) to 56.5 kg (127.4 lb). I lost 9 kg (19.8 lb).

From approximately 27-29% body fat to approximately 18-20% body fat. Decreased by approximately 9% body fat.

What has happened so far on the program?

So far I’ve been on a cut for 6 months and I’ve lost 9 kg (19.8 lb) and approximately 9% body fat. I stuck to my macros 95% of the time and had the occasional cheat day.

Across my major lifts, I began bench pressing at 25 kg at 8 reps and moved up to 30 kg at 8 reps by the end of phase 3 (5kg/11 lb increase).

My squat started at 20 kg (44 lb) in phase 1 for 10 reps and went up to 35 kg (77 lb) for 10 reps at the end of phase 3 (15kg/33 lb increase).

My deadlift started at 25kg (55 lb) for 10 reps in phase 1 and went up to 42.5 kg (93.7 lb) at the end of phase 3 (17.5kg/38 lb increase).

My military press started at 18kg (39.6 lb) for 8 reps and progressed to 22.5kg (49.6 lb) for 8 reps by the end of phase 3 (4.5kg/10 lb increase).

Summary: I lost 9kg (19.8 lb) and 9% body fat. Increased 5 kg/11 lb on bench press, 15kg/ 33 lb increase on squat, 17.5kg/38 lb on deadlift and 4.5kg/10 lb increase on military press. It’s worth noting I was an absolute weight lifting beginner and had to find my starting weight slowly.

I was also at a 20% deficit the whole time. Perhaps my lifts didn’t start as heavy as they could have, but I got into the groove slowly. I don’t know if these ‘gains’ are impressive or not, but the aesthetic results speak for themselves! I know that right now, I can’t lift any heavier. So perhaps when I reach my weight goal (54 kg/119 lb) and start maintenance or bulking I will dedicate some thought to achieving some major lift PRs.

What workout split from the book did you use?

The 4-day split in phase 1 and 2. The 5-day split in last two weeks of phase 2 and all of phase 3.

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

I come from a running background so switching to a predominantly weight lifting routine was a scary leap. I was worried that I would gain or maintain fat and that I’d hate weight lifting compared to running.

However, despite these worries, I wanted to give it an honest attempt. Running myself into the ground every day left me feeling exhausted, injured, burnt out, and ravenously hungry for food. Because I was using the same macros guide as I was while doing Thinner Leaner Stronger, I was losing weight–however, it was not sustainable at all.

Turns out I had a hidden love for weight lifting. I work out at home because I don’t enjoy the gym and I find it more sustainable to exercise at home. I compared a progress picture of me at 57 kg on a running program and me at 57 kg on Thinner Leaner Stronger and the muscle definition is ridiculous. I much prefer the way my body looks when I’m lifting rather than running.

What do you like most about the program?

It was so sustainable and satisfying. Results were slightly slower than running my ass off every day but the results were far superior. I felt better and less burnt out. Even being on a cut didn’t seem unsustainable.

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

My diet didn’t change but it felt a lot more sustainable and I gained valuable information and advice from Thinner Leaner Stronger that I didn’t know before.

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

My clothes fit better. I’m more confident in photographs. I smile more. Due to the sustainable routine, I do actually have more energy. I really don’t begrudge getting up at 5 am to workout.

It has also translated into other areas of my life. I’m less lazy. I watch less TV, I sleep less (that’s a good thing–it was not uncommon for me to sleep 10 hours then take a nap before falling asleep on the sofa), my work is more productive, my meal prep is enjoyable and no longer a chore, my house is cleaner and my mental health has improved massively. Totally due to a sustainable routine.

I absolutely love the continued progress, too. I’m more proactive and I actively enjoy meal prep, getting up early, and being less lazy because I know I’m making progress! A sustainable, enjoyable routine has lead to progress, which has lead to confidence and happiness. That in turn has made me more proactive and has taken me full circle back to even more progress!

Who would you recommend this program to and why?

Everyone. There is no “would I recommend?” I do. To everyone who listens. And to those who don’t… I’m offering those people to borrow my book or use their free Audible book to get Thinner Leaner Stronger! Just give it a go and see if you like it–what have you got to lose?

My main why is that it’s actually SUSTAINABLE. You don’t feel like “Oh god I have to work out again tonight.” Rather, you feel like “Booooo it’s a rest day, I wish I could do an 8-day a week split! ;)” If people don’t seem convinced, I whip my abs out or show them which way the beach is 😉

Is there anything else you’d like to add?

Sticking to your macros is essential. If you’re not making the progress you want, think about your macros. I should add that I was quite strict with my macros and I stuck to them every day apart from 15 days out of 180 days (6 months) where I went a bit crazy due to birthdays or occasions where I had ‘cheat days’.

I’m talking totally unregulated and untracked food intake. In an ideal world, I’d like to get this under control to cheat meals rather than cheat days. But I like the way I feel after a cheat day (bloated, sick, and sluggish). It reminds me why I like to stick to my macros 95% of the time!

I should also add I use a complete whey protein powder (from bulk powders UK) and this seems to be working fine. It’s hard to know when you’re cutting if one whey protein is better than another because I have other variables that could affect my weight loss (calorie deficit, cardio amount, etc.). When I’m bulking or maintaining I will be interested to see how other protein powders affect my progress. I will of course be trying Legion Whey+ 🙂

I could also mention I use Huel for lunch. It’s basically a meal replacement shake with a 40:40:20% of protein, carb, and fat. It’s a lazy way to ensure I have a healthy lunch. I eat regular food the rest of the time. Also, I do eat a vegetarian diet. I’m not saying my progress is due to this at all–I’m saying I can gain muscle and get enough healthy protein DESPITE following a vegetarian diet!

Did you use any Legion supplements?

Not yet! But I’ve just ordered some Phoenix, Forge, and Pulse! I’m excited to see how Phoenix and Forge help me now that I’m at the stage of losing only small amounts of stubborn fat.

As for Pulse, I had to buy some after someone in the MFL Facebook group said, ”Does anyone else feel like they could punch through a brick wall after one scoop of Pulse?” I thought “Damn, I’ve got to give that a try!”

I also ordered a Legion shirt and bottle so I can feel part of the team all the way over here in the UK!

Readers' Ratings

5/5 (3)

Your Rating?

Want to become a success story too? Here's how she 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 Legion Athletics, 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 Legion Athletics, 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 Legion Athletics, Inc. I do also hereby release Legion Athletics, 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 Legion Athletics, Inc.

I understand that Legion Athletics, Inc. and its consultants, officers, agents, and employees are not healthcare professionals. The services I have received from Legion Athletics, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). While Legion Athletics, Inc. believes that the information provided through our services and the site is current and reliable, Legion Athletics, 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 Legion Athletics, 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 Legion Athletics, 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 Legion Athletics, 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 Legion Athletics, 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 Legion Athletics, 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 Legion Athletics, 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 Legion Athletics, Inc., I understand that results of any sort are not guaranteed and agree not to hold Legion Athletics, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any Legion Athletics, 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.