Results: Broke through his plateau and lost 17.5 lbs while cutting BF by almost 50%
“I just followed the program as best as I could (85-90%) meaning I did not do HIT or much of the stretching on the days off.” - Brad L., Intermediate Shred
Here’s What Brad Told Us:
When I started the Intermediate Shred program I was stuck at 172 lbs and could not progress below that. Even though I was working out five days a week, my strength had plateaued also.
The BWS difference is the true straight forward information and how long it would actually take to reach my goals vs the, “do this and in 30 days you will have abs (lies).”
Before I started BWS, I was not tracking calories trying to intuitively eat and workout 4-5 days a week. I was doing this for over 8 months but could not break through the 172 lb mark.
The BWS program smashed through that mark and has gotten me to 12% BF at 155lbs in 20 weeks. I just followed the program as best as I could (85-90%) meaning I did not do HIT or much of the stretching on the days off. I did everything else though religiously tracking my calories and following the macro suggestions.
I started out wanting to lose a lb a week but after a few weeks decided to change it to ½ lb a week because as I read more I realized this is a marathon life-long change not a sprint and I didn’t want bounce back to 172+ lbs. I really enjoy the program and seeing my progress even if it is just one more rep from the week before.
All my strength metrics went up across the board. I am able to do pull ups with a 45lb weight. I can’t believe that!
I have energy like I have never had before and get more done. Making meals does not seem like a chore and the normal around the house things because I see it as NEAT that is burning calories.
This program got me to focus on form. I now have a much better form and am not in a position to hurt myself and I am getting a better mind muscle connection.
I plan on continuing to cut to 10% and then bulk between 10-15% and repeat until I can be at a solid 160 lbs at 10-12% BF.
Three Hot Tips From Brad:
Track your calories. It has to be in you to achieve your goals.
Follow the program it does not need more volume. I have realized BWS’s program really is optimized for muscle volume.
Video yourself doing the lifts, compare them to Jeremy’s and watch his more in depth detailed videos on the big 6 to get your form right before increasing your weight. It makes such a difference.
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Best regards,
Jeremy & The BWS Team
PS: A large part of Brad’s success is he followed the program the best he could and didn’t get hung up on being 100% perfect - he got started and it’s wasn’t long before he saw results. If you want to see results, you have to get started! Take our free starting point quiz and see exactly where you should start.
