How Nick Lost 9% Body Fat and Gained 10 Pounds of Lean Mass


"The results were awesome and I'm more confident now!"

Nick's Progress

Progress Image Before
Progress Image 12 Months

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

These pictures represent 1 year of progress.

April 2016, I was 77 kg and 19% body fat.

August 2016, I was 68 kg and 10% body fat.

April 2017, I was 73 kg and 10% body fat.

What has happened so far on the program?

All of my lifts increased significantly.

Bench press: 50 kg to 90 kg

Deadlift: 60 kg to 154 kg

Overhead press: 40 kg to 60 kg

Squat: 50 kg to 120 kg

I also did a reverse diet after my 2nd cut, but didn’t after my first cut because I’d never heard of it before.

What workout split from the book did you use?

The 5-day split and 1 extra day to train my weak points.

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

I had been lifting for 8 months prior to my first picture–as you can see I wasn’t getting any results. My personal trainer never taught me about counting calories and macro nutrition breakdown. Basically, he just asked me to eat very clean, as in: boiled chicken, broccoli, and baked sweet potatoes.

After I came across your MFL website, your articles seemed to be interesting. So I decided to buy Bigger Leaner Stronger and give it a try. It worked like a charm!

The most important thing is that I can eat what I like–no more plain, boring food!

What do you like most about the program?

The program is easy to follow and straight forward. The results were awesome! I am looking forward to April 2018 to see how far I can go!

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

I like how the diet works–you can eat what you like as long as you know how to count your calories and balance your macronutrients. However, try to have 80% to 90% of your calories come from healthier options.

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

I am a more confident person now and it has been a wake up call to myself. If you want to achieve something, you have to work for it and it takes time to grind. There are no shortcuts.

Who would you recommend this program to and why?

Everyone; this $10 book has everything you need to know about how to build a good physique–plus, it has a 1 year workout program too.

Is there anything else you’d like to add?

Nailing down your diet is the first thing you need to do. Then, subscribe to MFL–you won’t regret it, haha!

Did you use any Legion supplements?

PULSE; it helped me set new PRs on my big compound lifts.

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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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