How Noah Lost 26 Pounds and 8% Body Fat


"I am more confident, have more energy, and am far more focused and productive!"

Noah's Progress

Progress Image Before
Progress Image 2 Years

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

They represent 2 years. First picture is me at 20% body fat and around 200 lb.

The most recent picture is me at 174 lb with 12% body fat.

What has happened so far on the program?

I cut my body fat % by 8% and lost 26 lb. I simply created a cutting diet for the first 9 months, then used the “if it fits your macros” diet to bulk and maintain for the next year and change.

My strength has gone up significantly. I added 60 lb to my military press and 65 lb to my bench press. My squat I added 70 lb and my deadlift I added 30 lb. I also started taking a kickboxing class twice a week which helped with my cardio (which I normally hate doing).

What workout split from the book did you use?

The 5-day split–I occasionally added a 6th full body workout if I had time on the weekends.

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

The time needed to work out nearly prevented me from going to the gym. Once I decided enough was enough, I committed to just waking up early to hit the gym before work.

What do you like most about the program?

The program is FLEXIBLE. There are so many options–it’s not one end-all solution.

This, in combination with the great articles and recipes featured on Mike’s website, has allowed me to create my own curriculum that fits my schedule and preferences.

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

This far exceeds any meal or training plan you can find online because its goal is to fit into your preferences and make it easy to understand.

Learning about nutrition was the biggest boost I got and I learned a lot about the best workouts for different muscle groups.

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

I am way more confident about how I look. I have way more energy during the day and am far more focused and productive!

Who would you recommend this program to and why?

Anyone looking for a way to get started working out and living a fit lifestyle, without needing to sacrifice too much of their own time. And the best part is, it’s FUN.

Is there anything else you’d like to add?

The first week sucked, but by week 3 I was already seeing a change. The constant changes I saw in myself motivated me to keep the train going.

Did you use any Legion supplements?

I have tried Pulse pre-workout and Recharge. I like them but I decided to go all-natural with my workouts. I use orgain protein powder.

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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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