Muscle for life

Muscle for Life Success: Sam R.


"I lost 26 pounds and 11% bodyfat in 3 months on the BLS program!"

Sam's Progress

Progress Image Before
Progress Image Before
Progress Image 3 Months
Progress Image 3 Months
Progress Image 3 Months

What has happened so far on the program?

3 Months Progress
Before – 211 lbs, 23.2% Body Fat
After – 185 lbs, 12.4% Body Fat

I am currently in the cutting phase of the program. I have been able to keep my lean body mass and shed the fat. I have 10 lbs more to lose before I start bulking. It has been very exciting to discover what is underneath the fat.

What do you like most about the program?

Nutrition is the most important factor in achieving fitness goals. Bigger Leaner Stronger has shown me diet plans that will help me reach my goals, whether I am bulking, cutting or maintaining.

I consider the chapters on nutrition the most important. Michael points out how much, how often and what we should eat. I still continue to read those chapters over nutrition over and over.

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

Nothing, the reviews spoke well of the book. I liked what I saw in the Amazon preview.

What are three other benefits of the program?

1. The workouts are simple and easy to follow
2. The rundown on supplements is very beneficial
3. He gives the “why” to many of the major points in his book

Would you recommend this program? If so, why?

Yes, I feel that this would be a good guide for anyone that wants to transform their physique. If you follow the program, you will get the results you want. I truly believe that if I could do it, then anyone can do it.

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:

admin admin

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.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.

LIKE MUSCLE FOR LIFE? Let Google know!
Leave a Comment!
  • LifeForMuscle

    soon … soon

    my transformation will be on your website 😉

    • Michael Matthews

      I’m ready! 🙂

  • Miroshka

    Sam you look goddamned AMAZING! WOW 😀

  • Jordan

    That’s awesome man, great job in 3 months

    • Michael Matthews


  • Debbye S. Sparks

    Awesome! Are you going to bring back legion creatine+?

  • mario

    Hey Mike,

    I’ve been following the BLS program for 2.5 months now.
    I’ve hit a pretty bad strength and weight loss plateau. I’ve been the same weight for 3-4 weeks now while i’ve increased my cardio.
    I’m 103kg, 181cm and around 23-25% bodyfat.

    I eat 2400 calories/day (tracking through MFP) and 2 weeks ago i did 4 15min HIIT cardio 1 min rest/1 min running. No weight loss, then last week did 3 HIIT cardio session. All around 175 cal/ session.

    I used to do refeeds but didnt really see a difference. Now im having cheat day where i eat aroun 3000-3500 cals once/week.

    Deadlft stuck at 225 pounds for about a month with the same reps, bench press around 110 pounds for 3 weeks while on 4-6 reps. Squats are increasing steadilly though at 6-8 reps. currently at 155 pounds for 6 reps.

    Today I made a change and I’ll eat 2200 cals for this week and have 3 cardio sessions burning 250 calories each. I hope this works. Getting pretty frustrated after seeing zero fat loss for about a month now. But i have to figure what works for me or else i never will.

    Macros are around 20% fat, 43% protein and 37% carbs.

    • Michael Matthews

      Cool on what you’re doing. A few things:

      How are you measuring fat loss? By the scale alone or by waist or other measurements as well?

      2400/day is probably too much at this point. Drop to 2200/day (reduce carbs) and make sure you’re being strict on this. Follow a proper meal plan:


      Cheat days are going to kill you. Check this out:


      • mario

        i have bought a caliper where it says in the instructions to measure above iliac crest, and i saw one of your videos where you said it’s actually more accurate to take one measurement instead of 3.
        But the thing is it just seems impossible to know if im grabbing only fat and to measure in the exact same spot. When i did it it seemed like my bodyfat was the same.
        Yes I use the scale, but the thing is im not getting any stronger so how could i be building muscle to account for this weight?
        Do you think i should use measuring tape? if so which body parts should i measure?
        Okay I’ll check out the article about cheat meal. I eat everyday almost the same things so my calorie consumption is pretty stable.
        Also there is no recumbent bike in my gym so i cant really do more than 3 HIIT on treadmill per week without feeling hip joint pain. Do you think it’s a big deal if I only do incline walking? I’ve read the research about HIIT burning more fat and preserving muscle but walking is easier.

  • Guest

    Just a suggestion on these…maybe include current reps and weight used for the main lifts? I personally would love a comparison

    • Michael Matthews

      They’re following my programs, which are laid out in the books. For instance, BLS has you working in the 4-6 rep range.

  • J

    Wow, that’s an amazing transformation, well done. You’ve inspired me to persevere with cutting.

    • Michael Matthews

      Keep up the good work and keep me posted!

  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:


    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

Sign in to Muscle For Life
or use your MFL Account