Approximately 1 year of progress.
Weight: 150 lbs to 128 lbs
Body fat: 20-25% to 10-12%
I cut for 7 months–basing my calorie intake on the Katch-McArdle formula.
Then, I bulked for 2 months, basing my calorie intake on the Katch-McArdle formula instead of the numbers suggested in Bigger Leaner Stronger. I put on WAY to much weight too quickly (went from 10 to 15 % body fat).
So I cut again for 3 months using the calorie intake numbers suggested for the Bigger Leaner Stronger program and dropped back down to 10% body fat.
My strength has not progressed very much. There are a few factors that I think have contributed to my overall lack of strength progress.
First, it took me a while to figure out the correct working weights for each exercise because I’m paranoid about form. Second, I have been totally focused on weight loss, so I haven’t been tracking my weights as closely as I should. Lastly, I have been cutting most of the time that I have been on the program so strength gains have been minimal.
However, I still did gain some strength on most of my big lifts:
Bench press: 145 lbs to 165 lbs
Squat: 185 lbs to 250 lbs
Deadlift: 205 lbs to 305 lbs
Military press: 105 lbs to 105 lbs
The 5-day split.
I had never participated in strength training before and was very confused by all of the conflicting advice out there, so I wasn’t sure if buying the book was going to be a good decision.
Following the exercise program is much simpler than I expected–not to say it isn’t challenging!
I really love that the program deals with nutrition in a simple way because that is the most confusing part for me.
I haven’t tried many other work out programs other than crappy ones I’ve devised myself. The workouts are simple, effective, and tough–I LOVE THEM!
I’m not disgusted with my body, and am more confident and self-assured. I’m mentally tougher and disciplined when it comes to tackling tough tasks of any kind.
I would recommend this program to anyone who is serious about changing their body or anyone looking to take their workouts to the next level.
Have patience with yourself and your training. Listen to your body. Don’t be afraid to rearrange exercises if your body can’t do certain things.
The training principles apply to ANY exercise. Have fun!