How many months of progress do your photos represent? What are your stats for each photo?
There is a 4 month period between the two images. In the first picture, I weighed about 175 pounds, had a 34.5-inch waist, and had about 18% body fat (the classic deadpod).
In the second two photos (taken on the same day, 4 months after my previous photo), I weighed 155 lbs, had a waist of 31, and had about 12% body fat.
What happened so far in the program?
I followed 4 days Bigger smaller and stronger 4 month lifting and cutting program and lost about 20lbs and 3 around my waist. I’ve only added some 45-minute incline walking in the last four weeks of the wound.
After completing the cut, I maintained my new weight and body fat percentage for a month so that my body could accept the new set point. In the past month or two, I’ve been turning into a lean group and using principles and templates in it Beyond Bigger Smaller and Stronger To craft my own training regimen.
For my strength, my deadlift rose from 185 pounds for 5 reps to 245 pounds for 3 reps, my squat rose from 135 pounds for 5 reps to 205 pounds for 5 reps, and my bench press rose from 185 pounds for 5 reps to 225 lbs for 5 reps, and my shoulder pressure went from 115 lbs for 5 reps to 145 lbs for 3 reps.
What is the exercise separate from the book you used?
Split for 4 days.
What roughly prevented you from buying the book or starting the program, if any?
I’ve actually owned the book for a few years, but right after I bought it, I went through a period of software hopping. When I decided to get serious about losing fat and strength, I chose Bigger smaller and stronger Program because after years of experience with different programs, groups and ranges of delegates.
I found I felt and performed best in the 4 to 6 rep range and with the double-advance model that Mike advocated for large compound lifts. For isolation exercises, I worked out a range of 8 to 10 reps because it felt better in my joints.
What do you like the most about the programme?
One of my favorite aspects of the program is the dual progression model. I’ve tried starting strength, but didn’t like how restricted I was to a certain weight on each exercise. What if I could gain weight that day but wasn’t allowed to because of programming?
In other words, the double-advance model was kind of a built-in auto-regulation model that allowed me to make weight jumps on the days I felt strong and reduce the weight as needed on the days when I was struggling with my strength.
Like starting strength, I really enjoyed how simple the program was: just a handful of exercises each day going around one or two large compound lifts with some insulation work at the end.
It was simple, effective, and science-based (as a guy with a master’s degree and all but a PhD thesis, I appreciated the program’s empirical roots).
How does this program compare to others you have tried?
This wasn’t the first time I had gone on a diet and lost a bunch of fat. However, this time around, I used the high-carb, low-fat, high-protein approach that Mike advocated instead of the low-carb, low-fat, high-protein diet I’d used in the past.
I absolutely loved the high carb diet. My workouts (mostly) felt good (I was dieting, so my training sessions weren’t always great).
I’ve never been hungry or nervous. I slept well, especially after eating a high-carb meal before going to bed. As for the workouts, I enjoyed the balance between high intensity, higher chest frequency, and an hour of each workout session.
How has what you achieved in your body changed other areas of your life?
It changed everything the way your first child changes everything. I am a better listener to my wife; I am a better and more patient father to my children; I have more energy and focus for my work.
I am more confident in my body and in my physical strength; I now know how to create a vision, get down to details, and work hard on any project in my life.
My skill set in patience, discipline, and changing habits has been honed and affected every area of my life. My social anxiety disappeared and was replaced by activity and action. My passion for fitness has turned into a passion for life.
Who would you recommend this program to and why?
I would recommend this program to anyone who wants to change their body. Are you a teenager who wants muscle to gain the ladies? Follow this program.
Are you a college student who wants to improve his strength and sportsmanship? Follow this program. Are you a 30-year-old male with a dadbod who wants to see his abs for the first time? Follow this program.
Are you a 50-60 year old man who wants to hurt less, feel better, and have more energy? Follow this program. Everyone can benefit from the principles laid out in this book.
Is there anything else you would like to add?
I think Mike discussed something like that in his book The Little Black Book of Exercise Motivation, but I want to emphasize it even more – at first, set a big goal. Make it a target that frightens and challenges you.
Make a plan to achieve this goal. Then put that goal out of sight and get to work. Focus on hard work and successful habits. Track your results. Then after 4 months (or 6 months or 8 months), pull out your goals and see how far you’ve come.
Then set new goals. Sometimes people stay focused on the big goal of losing a lot of weight, look completely different, and when that doesn’t happen in two, four, or eight weeks, they lose motivation.
They lose their motivation. By putting the goal out of sight, you are forced to focus on the behaviors required for success. You are forced to do the work.