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How Fernando Used Bigger Leaner Stronger to Shed 6% of Body Fat

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"I've lost 6% body fat, gained more confidence, and am more energetic!"

Fernando's Progress

Progress Image Before
Progress Image 21 Months

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

21 months of progress.

Body fat: went from roughly 17% to 11%.

What has happened so far on the program?

I initially cut for 4 months and then bulked for 3 months, but ended up gaining too much weight since I was lazy about counting calories. I went back to cutting for 4 months while using refeed days, and then reverse-dieted into a bulk that lasted 4 months.

I finally dialed my calories down to a level (just above maintenance) that allowed me to make strength gains while not putting on body fat.

What really worked well for me was intermittent fasting. I focused on making sure to hit my calorie goal and protein goal each day. Eating only 2 meals a day allowed me to fit in social gatherings painlessly without putting on body fat.

What workout split from the book did you use?

I used the 5-day split since the beginning: chest, back, shoulders, upper body, and legs.

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

The fear that this was going to be like the countless other programs I had tried and gotten hyped up about before, all of which were very unsuccessful.

What do you like most about the program?

Following Bigger Leaner Stronger was much easier than expected. Number one thing that motivated me in the beginning was the workouts being short. The sets were not grueling, just intense and short, which made the workouts fun and I saw immediate progress.

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

The diet was probably the most revolutionary aspect for me, it was my first introduction to IIFYM, not needing to eat 6 meals a day, and counting calories.

The workouts were also different as they were more intense and shorter, but the diet is what allowed me to see large changes in body composition in as little as two months.

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

It has changed pretty much every aspect of my life. Naturally, I am much more confident, which impacts every social interaction in a very positive way. In general, I also feel more energetic and my immune system is stronger than ever–I never get sick anymore!

Who would you recommend this program to and why?

I would honestly recommend this program to anyone who is able to do it.

Is there anything else you’d like to add?

It takes some experimenting until you find out what works for you. The template offered by the book is a good starting point and an excellent foundation, but the best program is the one that you can stick with, so play around with some options until you find a rhythm that you can stick with for life.

Did you use any Legion supplements?

Yes; I used PHOENIX, FORGE, and PULSE. My favorite is Forge for fasted training.

Phoenix can be useful in the last stages of cutting. Pulse is very good, as well, but I’ve resorted to just taking coffee/caffeine pills.

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:

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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