I hope he keeps to it! How does this program compare with others you’ve tried? Mike’s commitment to clean supplements with transparent labeling is pure genius. What I like most is the freedom to eat when and how much I want, as long as I hit my TDEE goal and keep macronutrients on target. But I did not discover Mike’s program until halfway through, plus I still struggle with eating too much.īut for the first time I know exactly what I am doing, why, and what results to expect. If you go by strict TDEE and 20-25% reduction, I should have been able to lose 50 lbs in about 8 months, not the 16 I took. I loved the book the minute I started it, as I knew enough about fitness to know he knew his stuff. Mike’s program revolutionized my understanding of the diet aspect, as well as focusing on heavy, compound weights. I have used other programs (started with Bill Phillips) and had success (I have before and after photos). I have been enjoying weight lifting since I was 35, but always had trouble controlling my eating. What, if anything, almost kept you from buying the book or starting the program? I like AMRAPS – say with medicine ball throw down, rope slams, and pulling sled, for 20-25 minutes. The HIIT I consider absolutely essential to losing those last few stubborn pounds of fat. I do not have a day for shoulders because my rotator cuffs can’t handle it. I really do a 3-day split, each day focusing on one key compound movement: deadlift, or squat, or bench. What workout split from the book did you use? My benching is pathetic by my standards – shoulders seem to have healed (I love Fortify!), but I only bench about 210 (never really tried a 1 rep max). I still do not push squats, going more for reps than weight – I only do about 185-200, and often use the Smith machine.
But I trusted Mike’s program, and am now deadlifting 325 for reps. I have a crushed disc (L5), so I thought I could not do squats and deadlifts.
I was careful to have a TDEE day or above once a week.Īs far as strength, I was always intimidated by squats and deadlifts, and due to rotator cuff damage even avoided heavy bench. But in the end, the formula in Bigger Leaner Stronger worked perfectly. It was very much a zig-zag process – losing one week, gaining the next. It shows over those 16 months I lost zero muscle (OK, a slight gain of a pound or two) while losing 75% of my fat (24% to 6%). (Now I am finally bulking!) I tracked my weight, waist, and body fat using calipers, every week. My goal was to lose body fat, so this was a long, long process of cutting.
In the “After” pictures, I was 161 lbs, 6% body fat, with a 30″ waist. When I entered treatment for cancer I was 210lbs, 24% body fat, with a 40″ waist.
After How many months’ progress do your pictures represent? What were your stats for each picture?
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