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Body Transformation: Body Fat Burnout!

Dylan lost weight for military standards and uncovered a fiery drive buried under his oversized body. See how he went from 34 to 10 percent body fat!
Name: Dylan Brandenburg
Email: brandeburgd@icloud.com
BodySpace: Bburg1992

Dylan Brandenburg Dylan Brandenburg
AGE 18
HEIGHT
6'1"
WEIGHT
240 lbs
BODY FAT
34%
AGE 21
HEIGHT
6'1"
WEIGHT
180 lbs
BODY FAT
10%

Post To Fitboard
Why I Decided to Transform

The decision to transform started as a need. I was 18 years old and my body fat was 34 percent. I decided to enlist in the U.S. Army and found out I didn't meet the standards—I needed to be 24 percent body fat to enlist. But wouldn't let myself fail.

I started working out with basic weightlifting knowledge from high school. I reduced my food intake and started to eat healthier. It took three months of eating healthy and working out to hit 24 percent body fat. I was amazed that the hard work paid off and how fast I shed fat.

At my first duty station with the U.S. Army, I was 220 pounds and 19 percent body fat, but I wasn't content. To feel confident about my physical performance, I decided to make a complete change and get in the best shape possible. Instead of working out, I started to train my body to fit my desires.

Throughout the next 18 months, I dropped my body fat to 14 percent and my weight to 200 pounds. In April 2012, I injured my leg in a military accident which hindered my ability to train. Walking became a serious task. I rehabilitated my leg for 10 months, but it wasn't the same. In February 2013, I decided to train again and become the best possible me. It was tough because I can't train legs; I can only swim. Carrying weights to the bench was an issue, but I didn't let it slow me down or hinder my ability to train. I adapted and made sure to find a partner to help me.

My transformation had an effect on many people around me. I no longer consider training a task. I surround myself with people who share the same goals and views as me and ask people to train with me. Nutrition played a big part to accomplish my goals.

My life changed immensely since I decided to start training. I'm no longer in the military and am now a college student, which means I have more time to accomplish my goals. I enjoy eating healthy and going to the gym every day. My self-confidence and attitude has never been higher. I had many setbacks in my journey, but I made the correct steps and realized I can accomplish anything with determination, attitude, and support. My mentality has never been higher, and I have bodybuilding to thank.

How I Accomplished My Goals

Accomplishing my goals wasn't easy. The biggest aspect to accomplish my goals was to surround myself with positive people who share my goals. I met my friend, Tyler, in the Army. He provided my motivation and is a big reason I'm here today. I took him to train every day and eventually received daily texts from him asking if we were training after work. It motivated me to be on time so I wouldn't let him or myself down.

Another measure I took to stay motivated was to stay in touch with my lifelong friend, Caleb. He is knowledgeable about anything related to physical fitness. I contacted him regularly to update him on my progress and get advice.

I faced many troubles during my journey. I can't count how many times I wanted to quit. The toughest test was my leg injury. I lost motivation because I loved to train legs and run. It took 10 months to step into a gym to train again. Overcoming a life-changing event isn't easy, but it's possible.

I was seriously inspired one day when I watched a video of someone who had a worse physical impairment than me, and they were accomplishing their goals. I realized I was making excuses and stepped back into the gym the next day.

Apply Here To Be A Transformation Of The Week!

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Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!
Supplements that Helped Me Through the Journey

My supplement list is simple. Supplements shouldn't be relied on. They should be used to supplement your body.

Pre-workout
Intra-workout
Before Bed
Diet Plan that Guided My Transformation

Without proper nutrition, you cannot maximize your potential or accomplish your goals. Good nutrition is a must.

Meal 1
Meal 2
Meal 3: Pre-workout
  • Peanut Butter and Jelly Sandwich

    Peanut Butter and Jelly Sandwich

    1

Meal 4: Post-workout
Meal 5
Training Regimen that Kept Me On Track

I use the same training regimen and only change when I need to. I keep the same rep ranges and increase weight as repetitions become easy.

Day 1: Chest/Triceps/Cardio
Day 2: Back/Biceps/Cardio
Day 3: Shoulders/Legs/Cardio
Day 4: Chest/Triceps/Cardio
Day 5: Rest
Day 6: Cardio
  • Swimming

    Swimming

    1 hour
Day 7: Rest

What Aspect Challenged Me the Most

The most challenging aspect to overcome was nutrition and my leg injury. Nutrition was a battle through trial and error. I read lots and asked for advice to learn to eat properly. My leg injury required physical therapy and the desire to be better. I had to adapt nearly every exercise to accommodate my injured legs.

My Future Fitness Plans

I plan to continue transforming. I'm nowhere near the ideal version of myself. I also want to become a licensed trainer, which I will work on this fall so I can share everything I learned and motivate others to become their ideal vision. My final fitness plan is to motivate people with injuries and show them how overcome or adapt to them.

Suggestions for Aspiring Transformers
  • Read. There's a wealth of knowledge out there waiting for you.
  • Surround yourself with positive people.
  • Understand what you put into your body and how it will help you.
  • Don't be afraid to ask for advice. You will be amazed how many people will help.
  • Never quit. You will be proud tomorrow of what you did today.
How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com was a big help to accomplish my goals. A friend told me about the site and its deals on supplements. I couldn't get enough of the forums. I read countless forums on nutrition, exercise, and bodybuilding concepts. I read the articles always find them informative.

Dylan's Top 5 Gym Tracks

  1. "Promises (remix)" by Skrillex and Nero
  2. "Killin' It" by Krewella
  3. "Alive" by Krewella
  4. "Battle Scars" by Lupe Fiasco
  5. "Beast Mode" by Jake Miller

Start Your Own Transformation Today


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About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Comments

Showing 1 - 25 of 86 Comments

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jessicasmith456

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jessicasmith456

Amazing! Keep up the hard work! :)

Aug 20, 2013 4:54pm | report
Bburg1992

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Bburg1992

Thank you so much!

Aug 20, 2013 7:32pm | report
AraKafafian

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AraKafafian

Dude!

Aug 20, 2013 5:13pm | report
Bburg1992

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Bburg1992

haha yes? thank you!

Aug 20, 2013 7:33pm | report
amongalucci

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amongalucci

nice work brother and thanks for your services

Aug 20, 2013 5:40pm | report
Bburg1992

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Bburg1992

Thank you, and its an honor!

Aug 20, 2013 7:32pm | report
historyfreak660

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historyfreak660

Great job bro! Looking great and keep it up!

Aug 20, 2013 6:35pm | report
Bburg1992

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Bburg1992

Thank you! i am no where near what i want to look like, but progress is always a constant.

Aug 20, 2013 7:33pm | report
TallteaKEY

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TallteaKEY

I wish they said how much cals are in the above food amounts reported. These transformations always have big weight loses and good muscle gains. How is this done?

Aug 20, 2013 7:35pm | report
Bburg1992

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Bburg1992

well i can tell you that at times my calories have def varied to my current goal. The above calories are around 2000

Aug 20, 2013 8:08pm | report
yunusxy

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yunusxy

do u have any extra skin problem?

Aug 20, 2013 7:46pm | report
Bburg1992

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Bburg1992

umm no not really at all. Your skin tightens up over time to a certain degree.

Aug 20, 2013 8:06pm | report
gt4902

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gt4902

Approximately how many calories does your diet consist of on an average day? Im about the same size as you were before your transformation so Im thinking about trying your plan. My weight lifting routine is already very close to what you are doing but my diet is s*it and is what really needs to be changed. Btw, congratulations on your transformation, your hard work paid off. Yours is the physique I hope to acquire some day!!

Aug 20, 2013 8:07pm | report
Bburg1992

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Bburg1992

right now i am at a caloric surplus, my intake is around 2600~. In this meal plan tho its roughly 2000. And thank you very much.

Aug 20, 2013 8:22pm | report
gt4902

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gt4902

Ok, great. thanks for the reply. Ive adjusted my diet and I have it pretty close to what yours was. Hopefully it works for me too..lol. Take care.

Aug 30, 2013 11:23pm | report
AkerZ

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AkerZ

if i followed this routine how much calories should i intake? im 202 pounds and im pretty sure over 20% bf

Aug 20, 2013 8:09pm | report
Bburg1992

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Bburg1992

Well it really depends on several factors, you can PM if you would like.

Aug 20, 2013 8:20pm | report
JamesT238

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JamesT238

Wow. Amazing. This is the same reason why I'm motivated to lose weight I need to lose about 30-35 pounds for the Marines. Great job Dylan and good luck with your future goals. Thank you for your service.

Aug 20, 2013 8:36pm | report
Bburg1992

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Bburg1992

Thank you James!

Aug 20, 2013 11:20pm | report
gurujoshproject

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gurujoshproject

What was the idea behind the peanut butter/jelly sandwhich pre workout? Was it wholemeal bread?

Aug 20, 2013 8:55pm | report
Bburg1992

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Bburg1992

I actually love PBj sandwiches, so when i did up my meal plan, I still needed some calories. I also found i trained better eating carbs prior to training. It was all natural peanut butter with wheat bread.

Aug 20, 2013 11:20pm | report
Cbtorrez

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Cbtorrez

Can you or anybody help me ? When's the best Time to eat after drinking a protein shake ? Some people tell me an hour, others say depends on how much protein you meal has and some say with your meal any advice helps. Thank you !

Aug 20, 2013 9:56pm | report
Bburg1992

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Bburg1992

I eat roughly an hour or two after my post workout shake.

Aug 20, 2013 11:21pm | report
chumar47

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chumar47

great transformation!

Aug 20, 2013 11:31pm | report
Bburg1992

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Bburg1992

Thank you, i appreciate that.

Aug 21, 2013 6:30pm | report
Showing 1 - 25 of 86 Comments

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