How Paul Used Bigger Leaner Stronger to Lose 22 Pounds of Body Fat

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"I am much more confident, self-assured, and disciplined!"

Paul's Progress

Progress Image Before
Progress Image 12 Months
Progress Image 12 Months

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

Approximately 1 year of progress.

Weight: 150 lbs to 128 lbs

Body fat: 20-25% to 10-12%

What has happened so far on the program?

I cut for 7 months–basing my calorie intake on the Katch-McArdle formula.

Then, I bulked for 2 months, basing my calorie intake on the Katch-McArdle formula instead of the numbers suggested in Bigger Leaner Stronger. I put on WAY to much weight too quickly (went from 10 to 15 % body fat).

So I cut again for 3 months using the calorie intake numbers suggested for the Bigger Leaner Stronger program and dropped back down to 10% body fat.

My strength has not progressed very much. There are a few factors that I think have contributed to my overall lack of strength progress.

First, it took me a while to figure out the correct working weights for each exercise because I’m paranoid about form. Second, I have been totally focused on weight loss, so I haven’t been tracking my weights as closely as I should. Lastly, I have been cutting most of the time that I have been on the program so strength gains have been minimal.

However, I still did gain some strength on most of my big lifts:

Bench press: 145 lbs to 165 lbs

Squat: 185 lbs to 250 lbs

Deadlift: 205 lbs to 305 lbs

Military press: 105 lbs to 105 lbs

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?

I had never participated in strength training before and was very confused by all of the conflicting advice out there, so I wasn’t sure if buying the book was going to be a good decision.

What do you like most about the program?

Following the exercise program is much simpler than I expected–not to say it isn’t challenging!

I really love that the program deals with nutrition in a simple way because that is the most confusing part for me.

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

I haven’t tried many other work out programs other than crappy ones I’ve devised myself. The workouts are simple, effective, and tough–I LOVE THEM!

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

I’m not disgusted with my body, and am more confident and self-assured. I’m mentally tougher and disciplined when it comes to tackling tough tasks of any kind.

Who would you recommend this program to and why?

I would recommend this program to anyone who is serious about changing their body or anyone looking to take their workouts to the next level.

Is there anything else you’d like to add?

Have patience with yourself and your training. Listen to your body. Don’t be afraid to rearrange exercises if your body can’t do certain things.

The training principles apply to ANY exercise. Have fun!

Did you use any Legion supplements?

Not yet.

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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:

Mike Matthews is a bestselling fitness author of Bigger Leaner Stronger, Thinner Leaner Stronger, and The Shredded Chef, as well the founder of Legion Athletics.

His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.

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