How Josh Lost 34 Pounds and Gained Significant Strength


"Last summer I finally snapped and committed to making a change. In 12 months of Bigger Leaner Stronger, I went from 20% body fat down to 8-9%."

Josh's Progress

Progress Image Before
Progress Image 1 Year

What has happened so far on the program?

Last summer I finally snapped and committed to making a change and I started Mike’s Bigger Leaner Stronger. In 12 months of progress I went from 20% body fat to around 8-9% body fat.

When I started the cut I weighed 207 and in my final pictures I was around 173.

I never bulked at all really.  I tracked my lifts, tracked my diet, focused on heavy compound lifting and late in my cut I would start refeeding more often. I fell off the wagon here or there and life made it difficult at times but I would just get back on track and the fat would keep falling off.

Currently I am cycling carbs a bit and I have always done intermittent fasting.  I really like to eat more on my training days and cut it back a bit on my off days.  I just track my measurements and if I see some fat gain I just cut for a week.  If I am feeling like crap and my workouts are struggling I just up my calories a bit.

I never really tracked my lifts very well before but in the last year I have made the following gains:

Incline Bench:  Up 50 lbs to doing sets of 220 now.

Deadlift:  Up 150 lbs to doing sets of 315 now.

Squat:  Went from never doing it to sets of 275.

Standing Shoulder Press:  Never really did it before to now doing sets of 130.

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

I always thought I knew what I was doing in the weight room.  I thought I was bigger and stronger and leaner than I actually was.  I finally snapped and decided to just commit to something.

Tracking your diet and lifts sounds easy to do but so many people do not do it.  All you have to do is track both and you will see amazing results.

What do you like most about the program?

I like the flexibility of being able to eat what I want and just controlling how much I eat. I was eating food I would never have and was still seeing results.

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

In the past, I would always workout hard and try and starve myself or eat super clean and it just isn’t sustainable.  I would get beat up and end up getting sick almost all of the time.

Once I aligned my diet with my training goals using BLS, I was able to achieve the results I wanted.

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

I love everything about how I feel but I still have strong goals. I have learned to enjoy the process and always work towards something but not chase it.

I remember telling myself months ago that I would just like to be at around 178 and then I got down to 172 fairly easily by just staying in the process.

I actually want to make a push for 169 or 170 before summer is over and then try and make some serious gains in the winter.

Is there anything else you’d like to add?

I’d recommend  this to anyone who is tired of thinking they are strong, lean and ripped.  You need to be honest with yourself and start tracking things.  If you don’t want to track what you eat or what you lift then you are not serious about getting ripped.

The process doesn’t seem linear at times. You will follow it and think it’s not working and feel bad when you have a bad training day or day of eating.

You have to turn those things into positives and start telling yourself that over eating on some days is natural and then tomorrow is a new day.  Before you know it you have people asking you if you have a disease because you lost so much weight hahaha.

I really love intermittent fasting because I could not stop myself from eating large suppers.  I absolutely loved large suppers and for me I was not willing to give them up. IF allowed me to have massive suppers and I always left enough for a snack before bed.

It all comes down to finding what works for you and tracking what you eat!

When I was around 180 lbs I bought the Legion Pulse, Phoenix and Forge stack and it made losing weight even more effortless. I went from like 180 to 173 in no time.


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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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