They represent 4 months.
Before picture: 190 lb and 20% body fat.
After picture: 184 lb and 12% body fat.
I cut for about 3.5 months and lost 13 lb (got down to 177 lb), but more importantly I lost 10% body fat during the cut (benefited from heavy lifting and newbie gains so I was able to burn fat and add muscle).
I started a bulk at the end of November and put on about 7 pounds and gained only 2% body fat. I’m currently still bulking.
My strength progressed in both phases but has increased more quickly during the bulk. I am now adding weight to the bar almost every week.
Bench: Before: 175 x 4, Now: 225 x 4
Squat: Before: 155 x 6, Now: 265 x 6
Deadlift: Before: 205 x 6, Now: 325 x 6
Military Press: Before: 105 x 6, Now: 145 x 5
The 5-day split.
I think the biggest hurdle to get over was the fact that there is so much misinformation out there. I have tried numerous different programs. I either got bored with them, couldn’t trust them (no evidence to back the workouts, just forum-goers telling you it works), or the programs were the hilarious “get shredded in 30 days” plans that never worked.
There isn’t a program I’ve found like Bigger Leaner Stronger that actually provides you with scientifically-backed workouts as well as a wealth of information to build a diet plan. I never once got the feeling like I was being sold something, and I felt like Mike truly wanted to provide his customers with a solid method to better themselves.
I like that it blends a solid strength building program with a great hypertrophy program. It instills consistency and inspires you to constantly progress in your lifts.
Lastly, and most importantly, it provides you with scientific evidence showing you that the workouts do actually work, so you never have any doubts.
The diet was extremely easy to follow. This has been the first cut I’ve ever done, and it’s first time that I’ve actually counted calories/macros. Once you develop a diet from those numbers, it’s simple to stick with.
During the cut, I never felt like I was starving. I work 12 hours a day at times, and I was easily able to make it through each day without feeling like I needed to binge eat as soon as I got home.
The bulk has been great as well. I never feel bloated, and I also like that I’m not adding an insane amount of fat for a little bit of muscle. I’ve done crazy bulking “diets” like GOMAD (gallon of milk a day) as well as eating everything in sight. Both were very difficult to follow and I ended up gaining a lot of unnecessary fat.
The workouts are awesome. I have absolutely fallen in love with heavy compound lifting. I don’t ever feel extremely sore, but I’m by far the strongest and biggest I’ve ever been.
I am overall a happier and more optimistic person. I have a lot more energy, I’m more confident, and I feel like I’ve finally found something that I will be passionate about for the rest of my life.
I would recommend this program to anybody with a desire to better themselves who currently lifts in the beginner to intermediate range. I think developing a strong foundation of strength is imperative in order to build an appealing, natural physique.
Shameless plug for the Stacked App! One thing I’ve learned is that consistency is key. Not tracking your lifts can hinder progression more than a lot of things.
Since I’ve been using the Stacked App, I am showing up to the gym with specific goals in mind, rather than just guessing.