How Melanie Lost 8 Pounds of Fat and Got Stronger


"I'm really enjoying the way I look and how strong I feel!"

Melanie's Progress

Progress Image Before
Progress Image TLS Start
Progress Image 12 Weeks
Progress Image 12 Weeks
Progress Image 12 Weeks
Progress Image 1.5 Years

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

The pictures are 1.5 years apart.

Weight: 110 lbs to 105 lbs.

Body fat: 24% to 18%. 

What has happened so far on the program?

I definitely experienced newbie gains since it was my first time lifting heavy. My overall weight didn’t change much, so it was frustrating to watch the number on the scale stay the same.

However, I relied on how my clothes fitted, my body fat measurements (6 pinch caliper measurements done by the same trainer for consistency), and the image in the mirror to track my progress. I cut for 3 months and then maintained my physique with an occasional short cut here and there. 

I’m also really enjoying the way I look and feel. I’m really strong!

I’ve seen the most progress on squats and military press. Deadlift and bench have been slow due to a surgery that required 2-months of recovery, so building back my strength has been a slow process.

What workout split from the book did you use?

The 5-day split.

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

There are so many other free programs available that it took a while for me to decide to buy Thinner Leaner Stronger, but once I did, I had no regrets. The straightforward and simple approach that was backed by solid, scientific evidence really appealed to me.

What do you like most about the program?

I love the science behind it. Also, the simplicity of the program allowed for me to really improve my form on every lift.

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

The inclusion of big lifts and the emphasis on progressive overload is better laid out.

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

I feel more comfortable, stronger, and confident. I compare myself less to others and instead have found joy in the remarkable way my body gains strength and makes progress.

Who would you recommend this program to and why?

I already have! Four of my friends are following Thinner Leaner Stronger and have a newfound love for lifting.

Is there anything else you’d like to add?

Really trust the process. Know that it takes a while. Your results will look different than mine (but will still be amazing).

Don’t compare your day 1 to another’s day 50–celebrate your milestones!

Did you use any Legion supplements?


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The program that made this transformation possible:

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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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