How Graham lost 28 Pounds and 10% Body Fat


"It has improved my energy, confidence, everything."

Graham's Progress

Progress Image Before
Progress Image 5 Months
Progress Image 6 Months

What has happened so far on the program?

The pictures represent 6 months of progress, 189lbs to 161lbs. To start my body fat was approximately 25% and I finished off around 14-15%.

My strength has remained consistent throughout, I have not lost any strength at all! I can’t bench due to a bad shoulder injury or deadlift due to a bad back, but all other exercise strength has remained.

What do you like most about the program?

I have a limited amount of time to workout so I do it very early in the mornings 5 days a week. Each workout only lasts about an hour and then I’m finished.

There were tremendously noticeable gains in the first 6 months (on the bar and aesthetically). After that, the progression came just a little slower and I had to be more meticulous about my diet. However, I’m still making gains and getting stronger.

The workouts are brilliant, short and sweet, and they work as Mike says. You see other guys spending hours and hours, year after year in the gym with physiques that never change!

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

I have trained for years, but had several years off due to having kids. My body was starting to look awful. My friends recommended Mike’s book and I bought it, read it, and followed every step of the process.

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

This is the first time that I have ever tried to cut weight since I did Muay Thai, when I didn’t have to worry about getting fat. When I stopped lifting and training Muay Thai the weight piled on.

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

I am so pleased with the results! It has improved my energy, confidence, everything. I am currently on a bulk and hoping to cut again June/July this year depending on the outcome of the bulk.

Is there anything else you’d like to add?

In terms of encouragement I would say that if you stick to the instruction in the book and use my fitness pal it is easy. If I can do it, anyone can.

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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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