Subscribe & Save 10%
Free Shipping & Returns

How Ash Used Bigger Leaner Stronger to Lose 9 Pounds in 3 Months

image
image

"I transformed my body and my confidence has taken a massive boost!"

Ash's Progress

Progress Image Before
Progress Image 3 Months
Progress Image 3 Months

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

They represent three months, from April to July 2017.

In the before picture I was about 72 kg  (159 pounds) but I didn’t measure my body fat, unfortunately! However, in the after pictures I’m about 68 kg (150 pounds) and 10.2% body fat.

What has happened so far on the program?

I started my cut on April 11th and finished around the same time in July. So the cut lasted 3 months, just under 13 weeks. I planned out and stuck to my diet and training religiously.

I’d been following the training advice in Bigger Leaner Stronger for a while before cutting, but always neglected my diet… not this time though, I really went for it! I didn’t do anything fancy–I just cut my calories back to a 20% deficit, sometimes 25%, depending on how I felt and had one big cheat meal per week.

In the first few weeks of the program my strength and energy levels increased. I put 10 kg on my flat bench press (now at 95 kg), 30 kg on leg press (now at 270kg), and another 10 kg on my seated military press (now at 70kg).

Unfortunately, I couldn’t perform any heavy squats or deadlifts as I suffered a prolapsed disk 2 months before starting my cut. (That’s actually part of the reason why I started in the first place, to trim down and strengthen my whole body.)

After about 5 weeks in I started to get a little tired while lifting, but I stuck with the same weights and only dropped a rep here or there. I’ve been maintaining now for a week or so and my lifts and energy levels have gone back up to what they were before!

What workout split from the book did you use?

I followed the 5-day split. It wasn’t exactly like the split from the book, but the principles I followed are the same regarding reps, sets, rest etc.

I did chest and triceps on Monday, back and biceps on Tuesday, shoulders and abs on Wednesday, legs on Thursday and a core/ab session on Friday to strengthen my core after my injury.

The only cardio I did was playing tennis once or twice a week, which didn’t feel like any extra work because I love playing!

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

I had no hesitations in buying (or recommending) the book at all. As soon as I saw it and read the info on it, I wanted it! When I first started following the training advice a few years ago, I was a bit worried that it was too simple. That by not spending a couple of hours in the gym each day, it wouldn’t be enough to make any gains–that wasn’t the case at all!

I got bigger and stronger very quickly, and now just recently I’ve become a lot leaner, too! 🙂 The one thing that stopped me from cutting until this year was the worry that I’d lose a lot of muscle size and get skinny again–something I’d worked very hard to avoid! But I bit the bullet and followed the program and I’m really happy I did!

What do you like most about the program?

I absolutely love the training advice in the program! The rep ranges and number of sets work perfectly for me. I feel strong when I lift in that way and it’s the only style of training that ever put any real size on my naturally slim frame.

As for following the nutrition advice during my cut, it worked like an absolute treat. I was surprised at how much food I could actually eat and still lose so much body fat in such a relatively short space of time. Everything about Bigger Leaner Stronger just works!

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

I’ve been training for over 10 years now and it’s the only style of training and eating where I’ve seen really noticeable changes in my body. It almost doesn’t make sense that I can finish a workout in under 1 hour and see visible improvements week after week.

I always used to consider myself a “hard-gainer” and thought I’d always be skinny, but that changed big time when I started following Bigger Leaner Stronger.

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

I’ve always struggled with a lack of confidence with my body and in my life in general. I started my cut to become stronger and leaner, and I can honestly say that my confidence has taken a massive boost because of it. I’m more comfortable talking to people now and I definitely feel better about taking my top off whenever there’s a bit of sun over here (doesn’t happen often in the UK!).

Another bonus that has come from my achievements is the sense of “achievement” itself. Transforming my body has been the one and only thing that I can honestly say I’ve been 100% accountable for, responsible for, and in control of. It’s made me realize that with the right guidance, determination, and perseverance, anything can be achieved.

Who would you recommend this program to and why?

I’ve already recommended the program to at least 10 people! But on top of that, I’d recommend it to people who want to change their body but don’t think they can.

In particular, I’d recommend it to people who think they can’t gain muscle size, can’t lose weight, or think that fad programs or crash diets are the way to go.

Is there anything else you’d like to add?

It takes a lot of trust to start any kind of training and nutrition program. Trust the person sharing their ideas, trust that the program will actually work, and trust in yourself to stick to it and make it work for you.

I’ve experienced huge results from following Bigger Leaner Stronger and I’ve also seen some of my close friends achieve similar things, and all because we trusted the advice and made it happen. Go for it! 🙂

Did you use any Legion supplements?

Yes, PULSE pre-workout. It’s awesome! I’ve tried lots of different pre-workouts and PULSE is the only one that doesn’t make me crash afterwards or feel wired!

If I’m feeling a bit tired or don’t feel like training, I take a scoop and within 10 minutes I’m ready to go! I’d love to try the other Legion supplements but we can only get PULSE in the UK at the moment. 🙂

Readers' Ratings

No Ratings

Your Rating?

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 the founder and CEO of Legion as well as a bestselling fitness author of several books, including Bigger Leaner Stronger, Thinner Leaner Stronger, and The Shredded Chef.

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.

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.

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

Every ingredient in every supplement we offer is backed by peer-reviewed scientific research, and every dose is included at clinically effective levels.

That means everything in our products is based on published scientific studies demonstrating real benefits, not the restrictions of razor-thin production budgets and gluttonous profit margins.

So, while everyone claims to have the best supplements on the market, we can back it up with real science and real numbers.

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

25%
today

25%
2 weeks

25%
4 weeks

25%
6 weeks

Here's how to Sezzle


Step 1 - shop the store

Shop

Shop and add items to your cart as normal!

Step 2 - checkout at the store

Checkout

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 M4L, 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 M4L, 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 M4L, Inc. I do also hereby release M4L, 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 M4L, Inc.

I understand that M4L, Inc. and its consultants, officers, agents, and employees are not healthcare professionals. The services I have received from ML4, Inc do not provide or offer and are not a replacement for professional medical evaluation, advice, diagnosis, or treatment (“medical advice”). While ML4, Inc. believes that the information provided through our services and the site is current and reliable, ML4, 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 ML4, 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 ML4, 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 M4L, 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 M4L, 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 M4L, 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 ML4, 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 ML4, Inc., I understand that results of any sort are not guaranteed and agree not to hold M4L, Inc. staff liable for any outcomes or a lack thereof. With my purchase of any ML4, 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.

OUT OF STOCK

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.