How many months do your photos represent? What are your stats for each image?
9.5 months progress
STARTING: Jul 9, 2018 182 lbs 18% body fat
End: Apr 29, 2019 170 lbs 9% body fat
What happened so far in the program?
My initial goal when I started cutting was to reduce weight from 189lbs to 170lbs and retain as much muscle as possible. Two months after my cut, I lost 7 pounds making me 182 pounds and I wasn’t happy with my results, and that’s when I started Bigger is smaller and stronger a program.
Then I continued cutting until I reached 169 lbs after being in Bigger is smaller and stronger Two-month program. During this time, I was fasting and HIIT races on the treadmill in a feeding state, and I was still eating a little cheat meal every week but nothing like a full-fledged pizza, like a slice or two.
During this cutting stage, I lost 13 pounds, the military press did not increase, and both the squat and deadlift increased by 10 pounds. I will also say that my deadlift and squat look has improved dramatically during this time. At the end of the two-month trial period with Bigger is smaller and stronger I became a true believer in Bigger is smaller and stronger The program and I decided to stick with it for the rest of the challenge for one year.
Then, I started going on a reverse diet for the next two months, and when I finished my weight was 172 pounds, my seat, military press, and squat all increased by 10 pounds, and my deadlift increased by 30 pounds (it was granted that I started using the straps when I got started Reverse Dieting) During this time, I increased my calorie intake by nearly 1,000 calories and reduced cardio from two hours of HIIT sprints per week to one hour of LISS cycling per week.
When I noticed my weight was steadily gaining weight, I began to bulge out, which I decided would be over by the time I reached 195 pounds. After 3 months of bulging, I weighed 190 lbs, but was very unhappy with my weight and body image, so I decided to cut off the bulk of my original goal and start cutting again.
For the most part, my seat increased by 15 pounds, the deadlift decreased by 10 pounds (I got tougher about my shape and decreased my weight because I realized I was lifting the weight off the ground), and the military press and squat increased by 10 pounds. After that, I set out to shrink the weight down to 170 pounds to compare with the previous 170 pounds and see how much muscle I had gained.
Since I was upset about having to cut the bulk, I decided I would go through this cut ASAP and get back to bulging. I immediately increased my cardio training to 2 hours of HIIT cycling a week. The second cut lasted for 2.5 months during which I lost 20 lbs.
The difference in this reduction from my first cut was that I used fasting cardio exercises, supplemented with yohimbine and HMB, and all cheat meals were compensated by removing food intake from other parts of my diet. During that time frame, the squat decreased by 20 pounds, the bench decreased by 10 pounds, the Army decreased by 15 pounds, and the deadlift did not change. I hadn’t been concerned about the ‘dip’ in my strength since I started training fast and was happy with the body I saw in the mirror.
Now, I am starting the reverse diet again, but this time I’ll be a lot slower. It’s now nearly 4 weeks now and I’ve lowered my heart rate to 1 hour of LISS cycling a week, increased my calories by 600 calories, and lost an extra 2 pounds. My plan is to keep adding in 200 calories every week until I gain 0.5 pounds per week. If I notice my weight gaining faster than that, I will reduce my calories.
What is the separate exercise from the book you used?
Divided 5 days.
What, if anything, nearly prevented you from purchasing the book or starting the program?
I was hesitant to start the program because, as I mentioned earlier, I felt there was no way to do fewer reps, cut cardio, take shorter breaks, and take more rest days would help me lose more weight. The program I was following was Julian Smith’s Daily Pump. The workouts focus on time under tension with short 30-second breaks. There were no rest days in the program and the reps’ ranges for training ranged anywhere from 4 reps to 50 reps.
What do you like most about the program?
One of the things I loved the most about Bigger is smaller and stronger The program was how easy it was to modify the program to suit my personal needs. If there was any week I knew I wouldn’t be able to hit the gym for all five days, I could easily program into a week delay or pull a week of workouts from the three or four day programs.
The other thing I liked is the results, of course. While the results I wanted took a year to reach, I made enough progress through each phase of the program to keep myself interested. By the end of the program, I was able to look at the progress I’ve made through each stage and see how far I have come in just one year.
How does this program compare to others you’ve tried?
I have not previously followed a specific diet as part of a training program Bigger is smaller and stronger But I will say that the diet on this program was not much different from my diet before starting. I’ve always focused on a high-protein, medium-carb diet, the right type of fat. The big difference between my diet was before and after eating cheat meals.
Before Bigger is smaller and stronger Usually I included one cheat meal per week that contains about 1500 calories and didn’t count the calories added by removing the calories from the rest of the daily allowances. Once it started Bigger is smaller and stronger But I started counting calories and it made a huge difference. I was finally able to enjoy the foods I loved under control without repeatedly undoing a large portion of my progress.
One of the big things I noticed was that I didn’t have to eat in such a big deficit all week because I wasn’t full of a single binge per week. This made it very easy to stick to my diet as I was constantly starving. I’ve already talked about how Bigger is smaller and stronger The program differed directly from the Daily Pump I previously followed so I won’t go into that again.
However, I found that Bigger is smaller and stronger The program was very similar to the old soccer training I had to do during high school (focusing on compound movements) which made me really wonder how much progress I could have made at that time if I had been eating my diet in order instead of eating the junk food I was In the store when I came home from school.
How has your achievement in your body changed other areas of your life?
I’m more confident in my body now than I was before I started Bigger is smaller and stronger a program. I was always a fat kid so insults really did some damage to my self-confidence. Because of this, I always dream of getting abs, and while my muscles now aren’t as broken as I want them someday, I think it’s so cool to finally see myself with abs!
As an exceptional student, I’ve always been diligent and productive, but the tips and tricks I picked up from listening to Podcasts And reading Bigger is smaller and stronger It really helped me push myself to the next level and taught me that there was still more to accomplish. I think I am more productive in all aspects of my life thanks to this program.
Who do you recommend this program for and why?
I highly recommend this program to anyone looking to improve their health, body, or anything related to it. I would say I have already recommended reading Bigger is smaller and stronger or Thinner, Smaller and Stronger Of nearly 50 people because people noticed my progress and asked “How did I do that?” , And I simply complete them in your work.
Most of the people who have come to me have tried to lose weight by following the keto diet or some other restrictive diet and have failed due to the difficulty of adhering to the program, so I tell them to read the book, follow the program outlined in the book, and be patient only because I can guarantee that the results will come if you follow the program. .
The program itself is easy to follow, and if there are any issues arising during your journey, there are a billion articles between MFL and Legion to calm your mind.
Is there anything else you would like to add?
My only advice to everyone is to be patient and persistent. Nothing comes overnight. You don’t automatically get six biceps and massive biceps overnight. At the same time, you won’t gain 10 pounds of fat overnight, so if you mess up or take a day off during the holidays, don’t be shy about it.
You only need to move forward with your life because if you remain steadfast, you will get the results you want.
Have you used any legion supplements?
I haven’t used Legion supplements for most of the program because I didn’t think it was my best decision to spend money on the top shelf supplements that Legion has to offer. However, I did take in some of the main ingredients included in some Legion supplements, such as yohimbine and HMB.