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How Vince Used Bigger Leaner Stronger to Gain 8 Pounds of Lean Mass and Strength

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"I’ve gained 8 pounds overall. There is noticeable loss of fat and good muscle gains!"

Vince's Progress

Progress Image Before
Progress Image 10 Months

What has happened so far on the program?

The changes represent 10 months progress. Here are the stats:

Before: 186lbs, approx. BF 14-15%
After: 194lbs, approx.. BF 9-10%

I’ve gained 8 lbs overall, but my weight has fluctuated quite a bit over the 10 months as my body composition has changed significantly. There is noticeable loss of fat and good muscle gains!

I’ve had tremendous gains in strength:

Squat: 225 lbs x 4 reps to 315 lbs x 4 reps
Bench Press: 185 lbs x 4 reps to 225 lbs x 4 reps
Military Press (dumbbells): 50 lbs x 4 reps to 75 lbs x 4 reps
Deadlift: 205 lbs x 4 reps, 335 lbs x 4 reps

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

During that time, I was very much into DVD workouts like P90X and Insanity. I had decent results while using them, so I figured I found the best workouts available.

The problem is I never gained much size, and the DVDs got quite monotonous after the millionth time going through them.

I’m skeptical when it comes to new workouts/workout supplements, so I had to do my usual research to see if Bigger Leaner Stronger was the real deal. I felt like Mike shared a lot of the supplement industry fatigue I had, where it seemed like everyone was out to scam folks for their money.

Reading his articles and spending time on Muscle for Life convinced me to give the program a try.

What do you like most about the program?

I absolutely love the 4-6 rep range for each exercise. It just feels like I can really make gains on my lifts when I’m focusing on heavier weights instead of trying to superset everything and tiring my muscles out.

I don’t leave every workout feeling a pump, but I realize after getting quick results that this was the way to workout.

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

I always tried to eat relatively healthy, but I had no idea how many calories I was eating even when doing so. I never truly followed diets on other programs, and I believed in myths like carbs are evil and that eating late at night would pack on the fat.

After starting BLS, I realized that things I thought were helping me were actually destroying my energy balance.

Little did I know that the “organic” salad with feta cheese and almonds actually had more calories than the delicious chicken and rice bowl I passed up on. I’ve learned the true difference in these foods to help correct my calorie goals, and that has made a huge impact.

The workouts are immensely better than what I used to do. I used to get so exhausted after each workout, and maybe I burned a lot of calories but I never made any size gains (and I wasn’t motivated to keep going back to the gym).

I’m happy to go to the gym now to see if I can progress further on my lifts, and the fact that they’re only 45- 60 mins helps a lot. I was used to this amount of time, as this is pretty much what all the DVD workouts were as well.

Cardio is way different for me now – I used to spend hours on the treadmill (this destroyed my knees), but I’ve seen the light of HIIT cardio and love it.

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

I feel so much more productive than I used to be. I’m big on the “sound body, sound mind” mentality, and this program contributes to it.

I’m now in the habit of waking up early in the morning to get my workouts in, and it energizes me to take on other challenges with more motivation throughout the day.

Just knowing I’ve already completed a BLS workout in the morning and that I’ve put in work on my gains makes me want to keep going when I’m at the office.

Is there anything else you’d like to add?

GIVE THIS A CHANCE. A real chance, not just a, “Yeah I’ll do this whenever I can get the time.” If you dedicate yourself 100% into it, there’s just no way you won’t transform yourself.

I definitely understand the month 3 lull and the plateaus that get in the way, but there’s just something about this program that keeps your body progressing forward. This is more about creating something you can keep up for the rest of your life, and not another diet or workout program that you will phase out in under 3 months.

I used pretty much all of Legion’s supplements during my transformation:


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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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