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Muscle for life

Muscle for Life Success: Alice S.

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"For the first time in my life, I feel comfortable in my own skin."

Alice's Progress

Progress Image Before
Progress Image 6 Months

What has happened so far on the program?

I am 29 years old and in 6 months I went from 200lbs and 39% body fat to 142lbs and 16% body fat.

I followed the phases of Thinner Leaner Stronger while cutting on a 500 calorie deficit for about 5 months and lost 50lbs. Since then, I have been maintaining, but increased my workouts so I am still losing weight at a very slow pace while building more lean muscle.

I lost a total of 58lbs, 23% body fat, 33” overall, and I’m not done yet. I used to have serious problems with my back which initially made me worry if I was even going to be able to lift heavy, but my back has never felt better.

My bench press increased from 35lbs to 85lbs, my squat increased from 40lbs to 135lbs, my deadlift increased from 50lbs to 135lbs, and my military press increased from 35lbs to 65lbs.

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

Nothing kept me from buying the book. I like to try new things and unfortunately never stick with anything.

The book had good reviews, so I thought I’d give it a shot. It changed my life.

What do you like most about the program?

I like that it taught me everything I need to know in order to become successful with my weight goals and maintain them.

I fell in love with the training and the diet, and I will always be meal planning the way I learned in this program.

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

I had never thought about lifting weights, let alone heavy weights. Now it’s all I want to do. Nothing compares to the feeling of knowing that you WILL see results from what you’re doing.

The diet is the best I could have asked for – no restrictions and plenty of options. I don’t believe in any other program anymore.

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

For the first time in my life, I feel comfortable in my own skin. I love my body, and I’m proud to show off my hard work. I no longer have issues with back pain and the headaches it caused.

I sleep like a baby and have enough energy to get through the day. I feel like this lifestyle change has given me a brand new purpose and I enjoy life more.

Is there anything else you’d like to add?

Follow the program, even if it contradicts some of what you thought you knew about diet and exercise! Skip the weight loss ads you see online…this is it! It works, and it works better than anything else.

My husband started the Bigger Leaner Stronger program at the same time with me and also lost 60lbs and 17% body fat. This program literally changed our lives!

Want to become a success story too? Here's how she 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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18 Comments
  • JJ82

    Awesome story!

  • Athelred Davis

    Saw an another article you wrote about steroids and FFMI. It would be interesting to know what Alice’s FFMI is. Unless I’m calculating this wrong Alice could be no taller than 4′ 10″ to be less than or equal to an FFMI of 25 which is phenomenal. Am I wrong about this? If she is that short that would explain the musculature in her upper body.

  • Lindsey Marchant

    So I just bought the book but want to start the program tomorrow, do I have to finish the whole book in order to start or are there certain chapters I can read to get going and keep reading as I go? I think it would take me a month just to get through the boom at the pace I read. I’m on chapter 6.

    • Hey Lindsey, you can start on the exercise routine as you work through the book 🙂

      • Lindsey Marchant

        Awesome! Thanks! I am training for a triathlon right now too, it’s not HITT workouts but still cardio, think I will still get good results with the eating and weight lifting while preparing for the tri?

        • Totally! I’d start with a 3-day weight split.

          • Lindsey Marchant

            Okay awesome! I will look for that option for weight lifting in the book. I did arms yesterday and swimming and jogging and my body already feels amazing today!

          • Great!

  • Margarita Smirnova

    I love the book! Now I know something that I didn’t and I’ve got much more desire to work on my body. Alice did great job. I am going to be next! 🙂 I read about abs, but it kind of hard for me to get them leaner. Trying, trying and working! 🙂 Thank you so much Michael for book!

    • Glad to hear it, Margarita 🙂 Looking forward to seeing your results!

  • Sirin

    Is it healthy to loose 10 pounds a month. 3500 calorie * 10 = 35000 calorie. 35000 / 30 = 1160. This doesn’t seem sustainable for 5 months consecutively. What am I missing? Btw I love all the articles in the website. This is one of the few websites I read about fitness as a reference.

  • Adrienne Hebert

    I just finished the chapter on “diet”. I’m working on my numbers for cutting and am just a little confused.
    Weight: 173.
    %BF: 33%
    BMR:1499

    When I work out macros and calories for the overweight woman, my daily calories come out to 1436 which is below BMR…but you say to not go below BMR…Is this ok because I am already overweight? And if so, would I adjust my calories up as my %BF goes down?

    • Hey Adrienne, take a look at this:

      https://legionathletics.com/how-to-calculate-body-fat/
      http://www.muscleforlife.com/macronutrient-calculator/

      If your target cals are lower than your BMR, then you need to increase your exercise activity either by maxing our your weight lifting at 5 days and/or increasing HIIT cardio.

      • Adrienne Hebert

        So am I using the TDEE calories as a starting point? I’m sorry…I just want to make sure I do it correctly! Thanks for the response 🙂

        • No problem. TDEE is maintenance. Nothing changes here–no weight gain, no weight loss. Take 20% off TDEE, and you have a 20% deficit, which is your cutting target you start with.

          As you increase your exercise activity from say 1-3 hours to 4-6 hours, your TDEE will increase as well. And, because your cutting target is based off of TDEE (80%), it will also increase.

  • Adrienne Hebert

    Also…Alice – you look absolutely beautiful! Well done!!!

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