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How Daniel Lost 21 Pounds and 12% Body Fat

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"I have more energy and have more confidence now with my shirt on and off!"

Daniel's Progress

Progress Image Before
Progress Image 17 Months
Progress Image 24 Months

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

Before – 206.8 pounds (94kg) and 25+% body fat.
1.5 years in and the start of Bigger Leaner Stronger – 189.2 pounds (86kg) and 20% body fat
2 years in – 165 pounds (75kg) and 8% body fat

What has happened so far on the program?

I cut for 7.5 months and lost 21 pounds (9.5 kg). I still made strength gains throughout the cut but they were a little slow.

Incline dumbbell bench press – up 33 pounds (15 kg)
Flat barbell bench press – gained a few reps
Flat dumbbell bench press – up 22 pounds (10 kg)
Hex deadlift – gained a few reps
Hex squat – up 33 pounds (15 kg)

My progress through the cut was pedestrian compared to 3 weeks into my reverse diet. In the last 4 weeks my strength has skyrocketed with the extra food.

Incline dumbbell bench press – up 16.5 pounds (7.5 kg)
Flat barbell bench press – up 11 pounds (5 kg)
Flat dumbbell bench press – up 17.6 pounds (8 kg)
Hex deadlift – up 11 pounds (5 kg)
Hex squat – up 16.5 pounds (7.5 kg)

During my reverse diet I have been increasing my calories by about 100cal/week, 7 weeks in and no sign of any fat gain.

What workout split from the book did you use?

Started on the 3-day split and changed to the 4-day split. It seems to work in the best with other commitments.

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

Nothing. After listening to the podcast, I decided to buy the paperback Bigger Leaner Stronger. As a note, it was not the easiest thing to do.

No Australian stockists, and after much searching I could only find one place that would ship to Australia. $35 later and 4 weeks later Bigger Leaner Stronger arrived. I have only tried 2 other programs, one was my introduction and was nice a basic, the second started ok then got really complex with reps and number of exercises.

As I workout at home, my exercise selection is limited to the big basics and I do my best to modify others for the gear that I have.

What do you like most about the program?

Simplicity. No fluff. Basic exercises, lift heavy consistently, and trust the process.

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

Actual results. Bigger Leaner Stronger doesn’t try to impress with various levels of complexity (exercises, reps and rest). The information on nutrition was the key.

Previously I didn’t have a plan. I had a lot of information, but really couldn’t see how to put it all together. I lost my first 22 pounds (10 kg) without a whole lot of structure.

The information in Bigger Leaner Stronger made me believe that losing my last 22 pounds (10kg) was possible.

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

Definitely. I am more confident with my shirt on and off. It has changed the way I carry myself, that I am lean and have learned that there are some things in my life that I can influence and control.

I have more energy, I wake up and practically jump out of bed (except for after leg day). I feel great, I don’t get tired in the afternoons, I can’t wait to knock off work and get into my workout.

I just turned 44, I am stronger and in the best shape of my life. Can’t say anymore.

Who would you recommend this program to and why?

Yes. I recommend Bigger Leaner Stronger and Thinner Leaner Stronger to anyone who will listen. The basics, the how to, and the simple program.

Is there anything else you’d like to add?

Just start. Be consistent. Be consist with nutrition, workouts, and intensity. As Mike says “Trust the process.”

Did you use any Legion supplements?

Yes, I managed to go in with an order with a mate and got some Phoenix. It is a little expensive with delivery and the exchange rate to get it to Australia.

Readers' Ratings

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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:

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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