What number of months’ progress do your photos symbolize? What had been your stats for every image?
The primary image was taken round early January, which is once I began utilizing the rules of The Shredded Chef that align with Greater Leaner Stronger. In that image, I weighed 149 lbs with about 20% physique fats. My 2nd image was taken on July seventh and is what I weigh now, which is 136 lbs. I’m at round 10% physique fats primarily based on measurements.
My weight obtained all the way down to 136 lbs about mid-April. I began Greater Leaner Stronger the 2nd week of March and after I hit 136 lbs in weight in mid-April, I began the upkeep course of. It took me about 4 months of a small calorie deficit (150-180) energy lower than upkeep to achieve my purpose physique fats % in mid-April with the assistance of The Shredded Chef and a few month on Greater Leaner Stronger.
What has occurred to date on this system?
Utilizing The Shredded Chef rules and the Greater Leaner Stronger exercises, I went on a minimize for about 4 months and I misplaced about 12 kilos together with 8% physique fats. After that, I stored a upkeep weight loss program utilizing Legion’s macronutrient calculator, which is probably the most correct one which I’ve ever come throughout. I’ve been in a upkeep weight loss program consuming about 2,300 energy together with 170-180g of protein, 40-48g of fats and 220-230g of carbs.
I simply began bulking the week of July twelfth since I hit my purpose physique fats % and I really feel like I’ve hit a small plateau on a number of the workouts. I’ve by no means accomplished a clear bulk earlier than and I wish to accomplish that since I’ve gotten slightly too skinny. My energy has elevated to numbers that I by no means thought attainable utilizing Greater Leaner Stronger and I really feel approach stronger now than I did in highschool. In March, earlier than Greater Leaner Stronger, I used to be benching about 155 lbs x 5-6 reps on the smith machine.
Now, in July, I can bench 195 lbs x 3-4 reps with the barbell bench press (no extra smith machine lol). The change from the smith machine was awkward at first, however it was so price it. My chest has gotten lots larger and extra muscular and formed the best way I would like. I went up 40 lbs on the bench press. Squats have been an unbelievable leap as properly. In March, earlier than Greater Leaner Stronger, I used to be squatting 185 lbs x 5 on the smith machine.
Once I began Greater Leaner Stronger, I moved to the squat rack and took time with my kind so I went again to round 135 lbs with the burden to verify my kind was right. Final week, I did 205 lbs x 4 twice with the squat train. In late June, I did 210 lbs x 3 so I’ve positively elevated weight in that space. The squat has additionally made different areas take a leap as properly. My leg press for 6-8 reps has elevated by 70 lbs.
Firstly of Greater Leaner Stronger, it was troublesome to finish 6-8 lunges on every leg utilizing a 20lb dumbbell. Final week (week of July sixth), I did reverse dumbbell lunges for 7-8 lunges on every leg with a 16kg kettlebell (about 35 lbs). Lastly, my favourite train ever is the deadlift train the place I’ve made probably the most progress than some other train. I see what you imply in your podcast while you stated that the deadlift made your again a lot stronger in different workouts just like the lat pulldowns.
In early March (having by no means accomplished deadlifts earlier than), I did 150 lbs x 5 as soon as I obtained the shape down. This previous week I deadlifted about 100 lbs greater than my body weight. I deadlifted 235 lbs x 5 reps. I’ve acquired tons of compliments about my again and I get seems to be on the gymnasium on a regular basis once I deadlift due to how small I look. I get much more seems to be once I full lat pulldowns.
In March, I used to be lifting 140 lbs x 6-7 reps on the lat pulldowns. Yesterday (July thirteenth), I did 165 lbs on lat pulldowns for 8 reps. My again workouts have elevated drastically ever since I began deadlifting and I’ve you to thank.
What exercise cut up from the guide did you utilize?
I used the 5-day cut up. I really purchased the one-year problem journal guide that went together with the Greater Leaner Stronger program. I did a 5 day cut up with a deload week thrown in there.
What, if something, virtually stored you from shopping for the guide or beginning this system?
I used to be not very hesitant about this system after listening to your podcast, “Muscle for Life.” You used analysis, evidence-based solutions and that made me belief you much more. I felt like what I used to be doing with the Greater Leaner Stronger program was price it as a result of it was confirmed via a varied variety of research, which you utilize within the guide. Additionally, you calling out the health and well being business early on within the guide actually spoke to me.
I had not realized that I had fallen for therefore a lot of their lies myself. I purchased too many dietary supplements and paid the value for listening to plenty of the concepts that they push on us via magazines and social media. I’m all the time a sucker for packages and I’ve been upset at occasions prior to now as a result of when this system or problem was over; I’d revert again to my outdated consuming habits.
I had a poor relationship with meals and many of the packages gave me meal plans or recommendation with out telling me find out how to calculate my energy. I’d obtain this meal plan and it was exhausting to dwell as much as as a result of it was both costly or required plenty of cooking. I’d solely final just a few weeks to a month and I had no thought what to do when associates invited me out to eat or if I went away for a weekend as a result of I didn’t know my calorie consumption.
Your guide modified my relationship with meals totally. I used to eat good all week solely to eat horrible on the weekend as a result of I felt like I deserved it. I just about ate “wholesome” in the course of the week to eat no matter I needed on the weekend and I used to be not making any positive aspects or progress general. My relationship with meals was not good and I’d typically overeat once I went out or stopped by fuel stations.
I used to have to choose up a big coke and a snickers bar each time I went via a fuel station as a result of “I ate good for lunch.” Your guide helped me to stay disciplined when it got here to consuming and you’ve got pushed me to eat the proper of meals and never simply the meals that assist me keep a minimize. I used to by no means eat vegetables and fruit, however now I eat them constantly all through the week.
Lastly, I used to be stunned at how straightforward this system really was. Total, I used to be amazed by how a lot I had been overcomplicating all the things when it got here to maintaining a healthy diet and figuring out. I used to be on the gymnasium for approach too lengthy and I used to be consuming meals that weren’t even fulfilling.
What do you want most about this system?
This system was a lot simpler than I anticipated it to be. I’m grateful that you just give us a bonus report of the exercises on Google Sheets and even supply up a guide for people who need to preserve observe of their progress on paper (which is less complicated for me). The exercises are easy and straightforward to observe. I’m glad that you just give us meal plan choices within the Greater Leaner Stronger guide and an inventory of the appropriate meals with out pressuring us to eat precisely on that meal plan.
You do a superb job of exhibiting us find out how to precisely rely our energy and why it’s useful to maintain up with what we eat. The outcomes had been positively lots quicker. I’ve all the time been fairly good at shedding pounds and my dad is identical approach. Nevertheless, I by no means thought my arms would look this massive and that I’d lastly get abs this quick. I by no means thought abs had been attainable and to get them in lower than 6 months of this system was unbelievable.
How does this program evaluate with others you’ve tried?
The weight loss program is approach higher since you supply methods to save cash and also you give us an inventory of meals that we are able to eat at a superb value. Different packages will hand out wholesome meals with out telling you what number of energy it’s however will label it as “wholesome” so that you assume it’s good. I really like the examples you gave of meals monitoring for males at 200 lbs chopping and males at 150 lbs which can be bulking. I appreciated these examples and it gave me plenty of concepts.
I really feel just like the weight loss program isn’t overwhelming like the opposite packages are the place they stunning a lot limit what you eat and promote all of their dietary supplements with it. The exercises are so a lot better. With different packages, I used to be within the gymnasium for two hours and would solely depart if I felt exhausted or worn out. I really like the way you point out that soreness and leaving the gymnasium exhausted isn’t all the time a superb factor and it doesn’t imply that you just had a greater exercise than the individual that didn’t depart the gymnasium like that.
I used to be on the gymnasium for approach too lengthy to not see the progress that I needed to see. I used to be additionally doing plenty of the machines as a result of I might carry extra weight. You make it clear that it’s okay and mandatory to place the ego apart to get the physique you need by finishing the workouts you want. I’m so glad that I rediscovered the ability of dumbbells and free weights.
I really feel like plenty of packages simply need you to really feel good and sweat lots. You be certain we hit the appropriate muscle mass and achieve energy, which is able to finally lead us to feeling good as a result of we’ll look good.
How has what you’ve achieved along with your physique modified different areas of your life?
I’m far more assured in who I’m and within the garments that I put on. There have been shirts that I used to be insecure about carrying as a result of it made me look small or confirmed my stomach fats slightly greater than I needed. I’ve rather more confidence in myself and the garments that I put on.
I by no means have thought that I’d have worn tanks on the gymnasium. I do have extra power and I’m far more productive as a result of calorie counting requires plenty of self-discipline that infiltrates in different areas of my life. I’m now extra self-discipline on the subject of getting sufficient sleep, relaxation, and with my work.
Who would you suggest this program to and why?
I’d 100% suggest this program to anybody on the market that wants one thing that WILL ACTUALLY WORK. I’ve instructed my dad about this program (he’s in his 60’s), I’ve instructed about 4-5 guys about it on the gymnasium as a result of I imagine in it. This program might be accomplished by anybody that wants a life change. This system shouldn’t be overwhelming in any respect.
In actual fact, it could really feel underwhelming while you be taught there isn’t any secret sauce or complement that may get you there. It’s simply the fundamental workouts and weight loss program rules that we have now uncared for for therefore lengthy attributable to believing what the well being and health business has taught us for too lengthy.
Is there anything you’d like so as to add?
If anybody is studying this, I would like you to know that my life modified for the higher due to this program. It’s price finishing. You’ll not remorse following the best way of Greater Leaner Stronger. I promise you’ll expertise positive aspects, progress, self-discipline, and a love for train that you just didn’t suppose you’ll ever grasp.
It’s the finest program that each diet firm (moreover Legion after all), coach, and health meathead “knowledgeable” doesn’t need you to learn about.
Did you utilize any Legion dietary supplements?
I didn’t use any Legion dietary supplements. I needed to, however I’ve a trainer’s wage and generally dietary supplements might be costly. I respect your 20% off codes although.