Muscle for life

Muscle for Life Success: Alex H.


"I weighed 200 pounds and about 20% body fat. Currently I weigh 170 pounds at 10% body fat."

Alex's Progress

Progress Image Before
Progress Image 6 Months

What has happened so far on the program?

At the first picture I weighed 200 pounds and I’d estimate about 20% body fat. Currently I weigh 170 pounds at maybe 10 or 11% body fat.

I started the program cutting, following the protocol laid out in the Bigger Leaner Stronger book. I cut for about 12 weeks and was down to maybe 185 pounds and 14 or 15% body fat. I then did a little 5 or 6 week reverse diet to restart my metabolism, I don’t know if this was necessary, but I went for it and I think it worked pretty well. Then after that I cut again, down to my current body weight and body fat percentage. I’m planning on reverse dieting through January and flipping to a bulk in February.

Of course all of my big lifts went up during the course of this program. Bench press from 185 to 225 for a set of 4, squat from 205 to 245, deadlift from 205 to 285, and military press from 50 pound dumbbells to 75 pound dumbbells. Pretty great strength gains for having cut for 6 months, I definitely enjoyed my newbie gains. Looking forward to the strength gains that bulking will have in store for me.

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

Nothing almost stopped me from buying the book. I found Muscle for Life when I was looking online for a good shoulder workout, and started reading Mike’s philosophy for training and diet, and I got pretty hooked. I played football in high school, so I was very willing to lift heavy.

The results that I saw up on the site were more than enough to motivate me to do it. Also, Mike’s transformation was really cool because it showed how great of shape you can get by following a fairly simple plan.

What do you like most about the program?

I love the flexibility and the results. I’m a college student, I’m very social and I have a fairly demanding academic schedule as a pre-med student. Being able to just follow certain calorie numbers every day was a little tricky at first, but after a few weeks I found foods that I liked the most, that tasted the best and were incredibly satiating, and it all just got easy.

I also found that I was the happiest when I got to go to bed happily satiated so I would always backload my day with a big dinner. Additionally, the progress is fast, not ridiculously, but enough that I saw very motivating changes every week.

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

For lifting, the only program I’d ever done before was football lifting, and I did that for three or four years in high school. When I came to college, I lifted primarily arms and abs during freshman year and really didn’t see any results.

I didn’t know how to eat or lift to maximize results, so Mike Matthews’ program completely changed the game for me.

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

The biggest thing I”ve noticed is that I really haven’t gotten sick since the beginning of the program. I think reducing my body fat and increasing muscle mass has caused some nice benefits with my immune system.

Also, for the first time in my life I feel totally comfortable having my shirt off in public.

Is there anything else you’d like to add?

Find a way to make the dieting as enjoyable as possible for you. This means that if you really like big meals then eat less throughout the day and have a big dinner, or if you love breakfast food then go ahead and give breakfast some extra calories.

Fitness should enhance your life, not take away from it, so the journey should be as enjoyable as possible. It won’t be easy at first, but if you give it a month or so and give great effort you will be good to go.

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:

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • Lloyd

    Hi Mike, I’m 41 and been training on/off for 20yrs. 2015 I’ve decided to get back to the gym and keep at it. The trouble I’ve always had is gaining weight, I’m very lean always have been. My current daily meals are as follows, breakfast – porridge with 2 scoops of protein and honey, 10am 100g of chicken with 150g of rice with spinach. Lunch is same meal again, 3pm 90g of sardines, tea time could be pasta / chicken / or whatever the missus cooks. Evening snack banana with a few nuts. Before I go to bed i’l have another bowl of porridge with a chopped banana . I’l also have a protein drink after training with full fat milk. I’m taking Creatine too, my protein powder & Creatine is from my protein.com. I weigh 11.5 stone and train 4 times per week, any advice / help to help put mass would be greatly apreciated. I also take 6 egg whites per day too, I’m thinking of taking weight gainer?

  • Adrian Pollard

    Hey Michael,
    So as I’ve said in another post, I have found you and the timing is like fate. I’m a 4 time certified trainer with NASM. I am pursing Physical Therapy Assistant. I am giving my all to your program despite it going against a lot of my education. I relent Mike.
    I can not believe that this is what 20% body fat looks like. From estimated calculations I am 183 and 5’11 which means I would have to cut down to 165 to reach 10%. I am very upset and I know it’s been my own doing. I think im freaked out that I will have to look like a flat assed twig to get to 10%. Im even more frustrated that I wont be able to gain much muscle do to my current body composition. 165 just seems scrawny for a 5″11 dude but maybe not seeing how I think you are 6″2 190. My goal is to be 5″11 175 with 6-7 % bodyfat. Hopefully I can pull this off within a year or so.

    I believe I’m going to go plop down for a Dexa scan today because that is how serious I am about this program. I want and need to be in those transformation articles.

    I bought 4 of your books when I read just a small portion on amazon. It spoke truth and I’m like a lawyer , I can smell lies and this is real stuff. I am pretty down about having to cut for probably 8 weeks but I’m so freaking ready for a change. You are inspirational to me at this point and thank God you are doing this.

    Let me know of any advice you would have for me at this point Based off of the info here. I would’ve emailed you but couldn’t find it.
    Wow 20%. Freaking skinny fat yuck man just yuck. Well at least I have a natural tan and a solid foundation. I’ll look good in the transformation pics! Lol

    • Adrian Pollard

      By the way Michael how much for a meal plan. I already but the ebook. I but all of your books except the female.

    • Thanks a ton man I really appreciate the kind words and support.

      Don’t get too down on yourself. You’re going to do well with your cut and look great.

      Let’s just get you rolling my man. This will help:


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