Muscle for life

Muscle for Life Success: Eric B.


"The program was so easy. I started out with a cut and seeing the scale and my waist change so rapidly was incredibly motivating."

Eric's Progress

Progress Image Before
Progress Image 9 Months

What has happened so far on the program?

I’m 32 and in 9 months on the Bigger Leaner Stronger program I went from weighing 202 lbs and about 20% body fat down to 188 lbs and about 9% body fat.

I cut out the cardio almost entirely and focused on heavy compound lifting. My weight fell fast and I was still making gains too.

I bought a squat rack and a bunch of weight so I could do everything at home with the family. After we put the kids to bed, my wife and I would head to the garage and lift together.

This was the most quality time we had spent together in years and was a great time to unwind together.

My lifts went up like this:

Bench: 155 to 275

Squat: 225 to 320

Deadlift: 155 to 330

Military: 95 to 155

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

I am an avid reader (actually listener) and Audible recommended BLS for me and I was ready for a change.

I have been in a medical residency for the last 4 years and had let myself get to a disgusting place. The only thing holding me back was time, as I was routinely working 100 hour weeks in residency and have 3 kids.

I always thought that I wouldn’t have time for a legit workout program and thought my metabolism just wouldn’t allow for a good physique anymore.

I was jogging 4 miles about 3 days a week for 10 years and only seemed to get fatter every year. I just didn’t think my body would get fit.

What do you like most about the program?

The program was so easy. I started out with a cut and seeing the scale and my waist change so rapidly was incredibly motivating.

The diet plan was EVERYTHING. I didn’t realize how many calories I was snacking on throughout the day. After I started eating only what I had planned to eat, the fat just melted away.

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

The program is much easier to follow and the results speak for themselves. I was jogging for 12 miles a week and my knees were giving me trouble with all the pounding over the last 10 years of it.

Heavy lifting was actually much easier on my knees than all that running.

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

At 11 weeks I went to the lake with some buddies and when I took off my shirt the guys were all asking me about what steroids I was taking.

It was the first time I had positive comments about my physique in years and was super motivating for me. The program has definitely increased my confidence level and improved my desire for other self improvements.

Is there anything else you’d like to add?

I recommend this program to pretty much everyone I know. Everyone knows I am a raving fan of Mike and BLS. I have had a trail of people changing their lives behind me on the BLS program.

If you think you are too busy to get on a program like this, think again. Going through an intense residency program with 3 kids isn’t easy.

It honestly got easier with the addition of BLS because of the vitality it added to my mind and energy.

I used Legion Phoenix during my cuts and felt like it really gave me an edge.


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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  • Lloyd

    Awesome work!
    What is your height?

    • Eric

      Thanks! I’m 5’11

      • Lloyd

        Awesome stuff! Solid amount of muscle mass for your height.
        Was this a straight cut?

        • Eric

          Yeah it was a strait cut. I lost about 25 lb of fat and put on 10-12 lb of muscle. I’m in a reverse diet now and will transition to a bulk when I’m at my tdee

          • Martin

            Did you cut for nine months? Refeed days? What about HiiT, did you implement that, or did you cut all cardio?

          • Eric

            I pretty much did cut for 9 months. At one point I started to move to a bulk but I kinda got addicted to the cut and I switched back. I did HIIT about 3 days a week and 5 day BLS lifting sessions a week. Super honest with myself about calories and rarely missed a workout. I use my fitness pal to track calories. That app is Huge for me.

          • AndyC

            For a newbie like me, if I went on a conservative caloric defect/cut (5-10%) would my strength continue to increase? I noticed your strength increased a lot. Would HIIT hurt those gains? Congrats!

          • Eric

            I’d say it really just depends on your body composition. I put myself in a massive deficit but I had some much body fat that my body could burn that for muscle growth as if I was in a surplus (so long as I was eating a high protein diet). Once my body fat dropped down I felt symptoms of overtraining and I increased my calories but still maintained a good 20% deficit.

          • Eric

            As far as HIIT goes I’d say it depends on your diet. its basically a strait calorie burn. You do need calories and protein to build muscle and if you are in a deficit and doing HIIT (which I did) you likely will put on muscle initially and then as your body fat drops you will stop making gains. It’s a balance. I would say just juggle cuts and bulks like Mike says.

  • Chris Richards

    Amazing results, great job!!

  • Bud

    Does BLS have a shoulder specialized routine? He’s shoulders grew really well. Or was it like the one on this website?

    • Yes, you can take a look at this article:


    • Eric

      I did exactly what Mikes 1 year challenge says. It ends up being one dedicated shoulder day and one day of some supplemental work

      • Bud

        Great transformation man. Chest and shoulders look really good. Shoulders over power but in a good way. Great job

      • Bud

        What kinda supplemental work?

        • Eric

          I do military press, side lateral raise and bent over rear delt raises every Wednesday.
          Friday’s I do legs plus front delt raises and Arnold press.

  • Natrix

    I find it hard to believe that he went from the first picture to the second in nine months naturally. If he truly did, then I apologize, but it just seems too good to be true. I’m not saying that both pictures aren’t him, but in nine months doesn’t appear realistic. It looks like years of lifting to go from one image to the other.

    I say this from a place where others might be inclined to believe this will happen to them. Over a longer course of time…sure…but not in nine months.

    • Eric

      It’s funny you say this because my buddy who does BLS as well and has great results was looking at my before and after a and told me that if he didn’t know me he would have thought this was total BS. I agreed too. If that pic wasn’t me I wouldn’t have believed it either. Mike’s system works. It’s as simple as diet and exercise. No tricks. Just good old fashion hard work. Move heavy objects and your muscles get bigger. Don’t eat as much as you burn and you get thinner. In my case newbie gains were huge in terms of adding muscle and losing fat simultaneously.

      • Natrix

        Kudos to you Eric. You have some good genetics. I’ve been doing the 5-day split BLS for close to 2 years and I never miss a workout and push myself as hard as I can and I haven’t built the muscle you have. I realize not everyone is the same, but you have to be in the upper echelon of people with the genes to build muscle seriously fast.

        • Mitman


          I agree with you. This is my 8th month doing 5-day split BLS and I’m not even close to Eric. Although, my diet plan may not have been on a right track when I initially began the BLS program, therefore I recently went ahead and ordered my personal meal plan for cutting which I believe will help with the fat loss. Prior to BLS, I’ve never lifted in my lifetime. I’m 43 yrs old now. I’m able to lift more weight then I initially began BLS, however not close to what Eric is lifting. Even though I was doing HIIT on treadmill every alternate days, I feel like I was not doing enough. Now, I’m doing HIIT on rowing machine (40 min) each session, every alternate days, this also should help with the fat loss. My goal is to be in min 12% BF within 3 months from today, lets see if it happens.

          • Natrix


            It sounds like you’re on the right track. I also ordered a cut plan from Mike and it definitely worked for me. I can also say that when you get stuck losing pounds while cutting that fasted lifting with Forge jump started my losing again.

          • Mitman

            Thanks for the tip Natrix, I’m on a off week this week, back to 5-day BLS starting Monday, I’ll be taking Forge as you suggested. Where do you stand? If you don’t mind me asking. I mean, BF% wise, time it took you, etc etc

          • Natrix

            I’m 5’11” and started around 195lbs, almost 36 years old and about 18% BF. In the first edition of BLS it was okay to bulk in that position, so that’s what I did. I bulked for 5 months and ended at 215 lbs and pretty fat, somewhere around 23-24% BF. I then cut for the next 10 months and was down to 176 lbs and 12% BF. At the end of this last February I bulked again for 3 months and gained 12 lbs. I’ve kind of just been maintaining since June. I fluctuate between 185 and 190 lbs and around 15-16% BF. I’m trying to cut, but there are so many distractions this time of year it’s been pretty tough to lose weight.

            My bench started at 155 and I’ve put up 225 for 4 reps. My deadlift started at 225 and I’ve pulled 335 for 4 reps. My squat started at 155 and I’ve squatted 255 for 5 reps. My seated military press started at 95 and I’ve put up 145 for 4 reps.

            My newbie gains are long gone and I’ve spent so much time cutting it isn’t easy to make a lot of gains at this point without bulking.

          • Mitman

            Why did you start out with Bulk when you were 195 lbs, 18% BF? Just curious. Why didn’t you want to stay and maintain at 176 lbs, 12% BF when you reached that point? Again, just curious.

            You are way up there with the weights than where I am. I’ve just put on 45 lbs plates recently (8 months) for benching. Currently doing 135 lbs for 4 Reps. Deadlifting at 235, 4 Reps, Squatting at 175 Lbs 5 Reps.

            Should I be lifting a lot more after 8 months? I was not taking any supplements in the beginning, such as Forge, Recharge, Etc. I was only taking Protein shake.

          • Natrix

            If you haven’t read BLS, then you should, and if you have, then you should re-read it as a lot of your questions would be answered there.

            My whole goal is to get Bigger, Leaner, Stronger. The most efficient way of doing this is a series of bulks and cuts. You cut down to 10-12% BF and bulk to 15-16% BF as between these BF percentages is where the body is most efficient at building muscle. When you get as big or a little bigger than you would like at 10%, then you cut down to below 10% and maintain from there.

            More important than how much you lift is using good form and doing full reps. This will yield you the best results in the long term and best protect you from injury. Do 6 clean reps and then add 10lbs to the bar and try and do at least 4. This is the main tenet of BLS.

            Supplements are tertiary in the land of concerns. Lifting consistently and moving the weights up over time and proper diet and rest should be your main focus. Yes, Creatine can help you lift more weight, and yes there are other compounds that can mildly assist in recovery and weight loss, but if you don’t do the first three things I listed correctly, then supplements won’t and don’t matter.

          • Mitman


            Thanks again, I have read BLS, but had to go back and re-read some of the sections to answer my own questions.

        • Genetics definitely play a role but the first place I would look is your diet.

          After the first 6 months or so it’s VERY important that you plan/track your macros because undereating will basically doom you.

          • Natrix

            I’m on one of your personal meal plans, so I hope I’m doing everything right 😉

          • That’s a good start. 🙂 Are you bulking or cutting? If bulking, are you gaining 1/2-1 lb a week? If cutting, are you losing 1-2 lbs a week?

            If not, shoot an email to [email protected] to help make sure you’re making progress appropriately.

      • Natrix


        Thanks for the links. I’ve read both of those articles before. I know it’s possible to gain 25 lbs of muscle naturally in the first year of lifting for a male given the right circumstances. Eric made an amazing transformation in nine months. Basically from a pretty regular looking guy to close to a fitness model. It’s hard for me to know exactly what 25 lbs of muscle looks like, but I imagine a lot of that muscle accumulates on the legs as they’re the biggest muscles with the most potential for growth.

        I also know from reading your stuff that shoulders and chest can be some of the slowest growing and most difficult muscles for males. Look at his pictures. Look at the difference in shoulders and chest. I don’t think I’m off base questioning his transformation, although I tend to believe him. I just wanted to say that I don’t believe most guys will get the results in nine months that Eric did naturally regardless of anything else. I’m just trying to give a realistic view because when I first started to workout I was doing P90X and they lead you to believe you can make major transformations in 90 days which is bullshit. I also don’t believe most guys will transform like Eric did, which takes nothing away from him. A 120lb gain in bench in nine months is nothing short of astounding.

        • 25 pounds of muscle is a LOT. More than he gained.

          And genetics and height factor in heavily here. Some people’s upper bodies grow much faster than others’.

          Again, I have hundreds of success stories here on the site and have seen many hundreds more working with people directly. I believe Eric 100%. I’ve seen this many many times.

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