How Anders Used Bigger Leaner Stronger to Lose 32 Pounds and 13% Body Fat

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"I'm more confident and I'm not ashamed to take my shirt off anymore!"

Anders's Progress

Progress Image Before
Progress Image 6 Months

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

The pictures were from January 2017 to June 2017.

In the beginning I weighed 227 lb and was approximately 25% body fat and in the final picture I weigh 195 lb and am roughly 12% body fat.

What has happened so far on the program?

When I started Bigger Leaner Stronger in January I began cutting right away. I did that for about 3 and half months and lost 30 lb. I then did a short bulking phase of about a month, put on a little weight, and then transitioned into a brief cutting phase again. I am now bulking again with the goal of gaining weight very slowly to be sure I’m putting on mainly muscle with as little fat as possible.

My strength has definitely increased since beginning the program. I had been lifting for a little while before I started Bigger Leaner Stronger, but was mainly doing bench pressing and other upper body lifts. I am now benching about 20 lb more than when I started, but I’ve seen much larger gains in every other area of lifting.

Before Bigger Leaner Stronger, I had never done the deadlift, military press, or squat. Since I’ve started doing these lifts, I’ve increased my weight exponentially on all of them. I really focused on quality form in the beginning and as I got comfortable with what I was doing, I was able to add more and more weight.

I’ve added 70 lb to my squat and 80 lb to my deadlift. My shoulders were extremely weak when I started the program, and one of them used to pop out of its joint quite often. I’ve really focused on increasing strength in my shoulders because of them being weak, and have added about 35 lb to my standing military press.

My results may seem a bit inflated, but that’s because of the fact that I was a novice when I began. I really focused on proper form so that as I added weight I wouldn’t injure myself and this approach has worked well for me.

What workout split from the book did you use?

I’ve always done the 5-day split. I have an addictive personality and to me more always seems better. It’s actually difficult for me to take 2 days off, so I’ll often do cardio on my off days to stay active.

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

I’m always skeptical of any weight loss or muscle gaining technique that promises good results. If you Google any goal you may have, there are a million advertisements for instant solutions and the majority are crap.

What set Bigger Leaner Stronger apart for me was that it tackled fitness from a scientific perspective–it promised results only if you put in the hard work and discipline, and it didn’t show juiced up steroid freaks as examples.

I saw pictures of guys who looked like me who had phenomenal results. I have the work ethic and the discipline to do just about anything, but I need a plan that works to get me there. This book provided the exact steps I needed.

What do you like most about the program?

I loved that Bigger Leaner Stronger mapped out everything for me. I didn’t have to re-invent the wheel–I just had to do exactly what I was told and I would get the results I wanted. I knew what to eat, how much to eat, and when to eat. I knew what to lift, how much to lift, and when to lift. What else could I need? The rest was up to me!

And I knew if someone else could do it, then I certainly could, too. I would say that the program was about as difficult as I expected it to be. I assumed anything that works well is going to be hard. However, the results were MUCH better than I expected.

I’ve attempted to gain muscle and I’ve attempted to lose fat before, but I’ve never been happy with how I looked afterwards. I would either lose fat AND muscle or I would gain muscle AND fat. This taught me how to lose fat and gain muscle. Now I’m actually starting to look the way that I’ve been trying to for years.

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

I’ve never truly tried another specific weight loss or muscle building program before. I’ve always tried to “wing it” or do it on my own and pretty much failed every time. This book gave me the step-by-step guidance I needed and the knowledge I was lacking.

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

I’m definitely more confident than I was before. I’m not ashamed to take my shirt off, and I love the fact that I can buy clothes that are form fitting that look good on me! I don’t buy clothes to hide my fat anymore–I’m buying clothes that show off how much better I look!

Going through Bigger Leaner Stronger has also made me love discipline, hard work, and reaching my goals. I thrive off of having a fairly long-term goal (6 months or more) that I can work hard for and then see the results after achieving that goal.

I get bored if I’m not working toward something, and I love having little victories that I can celebrate every day (record lifts, losing a pound, looking better, etc.). Life is always better when you’re constantly having little wins.

Who would you recommend this program to and why?

I would recommend this program to anyone who is willing to work hard and has a fire in their belly to look better. If you just want to lose weight or you just want to lift heavy things, then you can go and do your own thing.

But if you really want to create that amazing body you see in the magazines and are willing to work for it, this is for you. This program shows you how to gain muscle, lose fat, eat healthy and stay disciplined. I personally love it. But if you flake out easy or aren’t truly motivated then just go back to wishing you looked better.

Is there anything else you’d like to add?

Love the little wins. If you get addicted to waking up in the morning and seeing progress, even if it’s 2 tenths of a pound, you will kick ass. If you did one more rep this week than you did last week and you feel good about it, you will kick ass. If getting down to 10% body fat and having a cut up figure were easy, you would have nothing to be proud of for achieving it.

I look pretty good now because I worked my ass off, I counted calories, I monitored my macros, and I said no to a million little things that everyone else said yes to. I love this program BECAUSE it’s hard and if you want to feel good about yourself you have to EARN it!

Did you use any Legion supplements?

I use PULSE for my pre-workout drink. I use PHOENIX when I’m in my cutting phase. I use TRITON as my fish oil supplement and I use FORGE when I do high intensity interval cardio training in the morning on an empty stomach.

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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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