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Body Transformation: David Dropped 17% Body Fat

David laid his excuses to rest and made a commitment to change. He was tired of being tired. That realization allowed him to persevere through pain when most would've given up!
Name: David Harned
Email: davidh1321@gmail.com
BodySpace: davidh1321

David Harned David Harned
AGE 26
HEIGHT
5'11"
WEIGHT
230 lbs
BODY FAT
24%
AGE 26
HEIGHT
5'11"
WEIGHT
170 lbs
BODY FAT
7%

Why I Decided To Transform

The shape I was in before I started my transformation was without a doubt the worst physical shape I had ever been in. I wasn't always in bad shape though. I played football in high school. When I first got into college I was always exercising. I loved it.

It wasn't until within a few years into college that I dislocated my knee in a flag football game. A short time afterwards I had my knee checked out and discovered that I had a torn ACL with some cartilage damage.

I had two options: leave the knee as it is and resort to non-active lifestyle or get it surgically repaired so that I could keep living an active lifestyle. I opted for surgery, went through physical therapy, and went out on my own.

I struggled to get fully recovered on my own. I kept trying to push myself. In my mind, I thought the harder I tried the quicker I'd get better. I was completely wrong about that because I kept reinjuring my knee, taking time off to let it heal, heading back to the gym, reinjuring it again, and taking more time off. Rarely seeing the gym eventually led to me never going. Then I became accustomed to living a sedentary lifestyle.

In the fall of 2011, I became completely fed up and disgusted with what I looked like. I felt like all my muscle had turned into fat and I was losing respect for myself with each passing day. I was almost to the point of needing an entire new wardrobe, which I'm glad I avoided because that would have been demoralizing.

Over the years, I had many failed attempts to get back in shape, which I blamed mostly for my bum knee. This time I had to put all the excuses behind me because I knew if I didn't change now I would be in even worse shape later.

I had no reason to feel sorry for myself. This problem was my problem and I had to solve it.

How I Accomplished My Goals

In my opinion, the biggest thing that helped me have a great transformation was training at a gym. You will get faster results with better quality workouts. I tried those home workout videos, but could never stick with it. It just wasn't enjoyable to me, so I was never consistent with it.

I renewed my gym membership at Snap Fitness out of Starkville, Mississippi and committed myself to go at least four times a week, every single week. After just a few weeks of working out I noticed that my diet was drastically affecting my training, so I began eating a much cleaner diet with more fruits and vegetables and cut out carbs in the latter parts of the day.

Once I got my strength and stamina up from weight training, I began incorporating 30-45 minute cardio sessions 3-5 times a week. I had established a well-rounded weekly routine to follow.

The hardest part for me, as I'm sure is for many, was to stick with it after the first few weeks. I'm not going to sugar coat it, those first few weeks back in the gym were excruciating. I had to fight through muscle fatigue, soreness, weakness in my leg because of my knee, and the frustrations of not being able to jog even a quarter mile because of the pain in my knee.

The thought of quitting did enter my mind, but I knew the reason I was so out of shape was because of the other times I gave up on the gym. I just had to keep showing up and put in the work because I knew that my body would adapt and overcome with time and consistency.

I sincerely could not have done this without the use of Bodybuilding.com and BodySpace. The information and motivation I received from the site and its users was priceless.

After a few months of doing my own routine I lost 20 pounds, but I wasn't completely satisfied. I had been researching the different free training plans that Bodybuilding.com has and I stumbled upon the Hardcore 12-Week Daily Video Trainer with Kris Gethin.

Transformation

Kris Gethin's Hardcore
12-Week Daily Video Trainer

Your personal trainer - Kris Gethin - give you the tools and techniques you need to transform your body.
Get with the program today!

I watched several of the videos the first time I checked it out. I liked how the workouts were structured and how Kris goes through the workouts with you. Seeing Kris put himself through the workouts made it so much more impactful than other training plans. You can envision yourself going through the same workouts with the same intensity.

Even if you don't want to do the training routine I recommend, at least watch the videos because Kris shares practically everything you need to know to achieve an incredible transformation. He puts it all out there for you. You just have to commit and be willing to put forth the effort.

I'm proud to say at the end of the 12-week program I lost an addition 39 pounds which brought me to a total weight loss of 59 pounds in six months. I got myself into the best shape I've ever been in. Now I feel like I can take on any challenge that life has to offer.

Supplements That Helped Me Through The Journey

Having a supplement plan is not essential, but it may help fill in the gaps where your diet may be lacking and can also help improve athletic performance and recovery.

Glutamine is the one supplement that I recommend you shouldn't do without, particularly for those who are just starting out or if it's been a while since you last trained. It helps out tremendously to prevent soreness. No more excuses for skipping the gym because you couldn't get out of bed!

Morning
Intra-Workout

Diet Plan That Guided My Transformation

Making the right food choices will provide your body with proper nutrients and fuel quality to build muscle and burn fat. The food you should be eating consists of: fruits, vegetables, lean meats, good complex carbohydrates, and healthy fats. Eating the right foods should not be a diet. It should be a lifestyle choice.

Drink plenty of water. Crystal Light is a great choice for adding in some flavor. Having small meals more often helps increase the body's metabolism throughout the day and fights cravings.

Meal 1
Meal 3
Meal 4
Meal 5: Pre-Workout

Training Regimen That Kept Me On Track

Whether your goal is to lose weight, build muscle, or tone up, you should have a primary focus on strength training. That goes for men and women. Strength training builds muscle. Muscle is more metabolically active than fat. The more muscle you have the more efficiently your body can burn fat.

When I first started, I had to work my way into that first month slowly and then progress the workouts. If it's been a while for you, or you're a beginner, I recommend two exercises per muscle group (three for legs) with no cardio during the first 3-6 weeks.

Always be sure to go through a proper warm-up (add in some warm-up sets if needed) to increase blood flow and target muscle groups which helps prevent the chance of injury. It also maximizes work potential for the involved muscles to perform the desired exercise(s).

Rest time between working sets should be around 1-2 minutes.

Day 1: Chest/Triceps/Cardio
Day 2: Back/Biceps/Cardio
Day 3: Rest or Cardio (Optional)
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    30-45 min of moderate intensity
    Other Options:
    Elliptical, Stationary Bike or Stair Climber
Day 4: Shoulders/Calves/Abs/Cardio
Day 5: Lower Back/Legs
Day 6: Rest or Cardio (Optional)
  • Jogging-Treadmill Jogging-Treadmill

    Jogging-Treadmill

    30-45 min of moderate intensity
    Other Options:
    Elliptical, Stationary Bike or Stair Climber
Day 7: Rest

What is moderate intensity for cardio? An easy way to judge for yourself: if you can comfortably have a conversation or be able to drink water while you're exercising, then you should be at a moderate intensity. If you cannot talk or drink while you're exercising, then the intensity is high.

What about intensity for strength training? If you want improvement, you should always train with high intensity. Always be sure to use proper form and technique while being able to control the weight from start to end during all exercises.

Proper form and technique ensures that you isolating the muscle(s) you're targeting. This helps to prevent injury. If you want to know whether you're performing an exercise correctly or not, check out the Bodybuilding.com exercise database.

What Aspect Challenged Me The Most

When you're coming back from an old injury or have been inactive for a long period of time, you need to take it slow at first. Don't push yourself too hard in the beginning because the body needs time to adapt. This used to be my problem, but I learned from it.

Do some short, less-intense workouts at the beginning. When your strength and stamina has noticeably improved, then you can increase the difficulty and intensity.

After a few months of my own routine, I felt like I was ready to take on a new challenge, so I started the Hardcore 12-Week Daily Video Trainer with Kris Gethin. There were two things that I was worried about before I started the plan and that was being able to stick to the recommended diet and cardio.

I just kept telling myself that anyone can do this as long as they try. I remember being halfway through the program and felt like slacking, but then I reflected on the days and weeks that already passed.

I thought to myself, "Well, I've already gone this far, and those days seem like a cakewalk compared to where I am now, so I'll just keep going all out because I may be asking myself the same question a few weeks from now." I knew that I didn't want to quit because I didn't want to find myself asking, "What if?"

In the end, I not only achieved my fitness goals, but I surpassed them. It didn't come down to how strong I was, how fast, or how far I could run.

It was pure willpower and determination to live an active healthy lifestyle. It's something that anybody can tap into. You just have to want it bad enough!

My Future Fitness Plans

I want to help fight the obesity epidemic that plagues modern day society, which is ever so prevalent in my home state of Mississippi. I decided to pursue a career in fitness. This journey has made me love and appreciate fitness more than I ever.

It's amazing how fitness can change the way you look, think, and feel. Fitness is a vital component to achieve total body wellness and I want to help people who want to be helped.

I've already taken a first step towards my fitness career by becoming a personal trainer and I plan to continue training hard with aspirations to enter a local bodybuilding competition in 2013.

Suggestions for Aspiring Transformers

  • Seek motivation and inspiration every day.
  • Join BodySpace if you haven't already and add some short-term goals.
  • Either bookmark or set BodySpace as your browser's home page.
  • Go around to local gyms and see if there are any upcoming fitness related challenges or competitions and sign up! If you can't find anything local find something online.
  • Share your goals with family and friends and establish accountability.
  • Seek help if you need it.
  • Get a reliable workout partner. If they're not reliable, don't allow their actions to depict who you are. You're on a mission. Go out and get the job done no matter what.
  • Surround yourself with like-minded people. People who have the same fitness goals and aspirations as you do.
  • Don't let anyone say you can't just because they can't.
  • If it is important to you, you will find a way. If not, you will find an excuse.
  • Educate yourself on how our bodies utilize food as fuel. The better you understand it, the easier it is to transform your body.
BodySpace

BodySpace

Real people, Real results. Transform your life.
Sign up for BodySpace and get started today!

Join BodySpace!

How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com has been a huge contributor to my fitness achievements. I was able to connect with like-minded people through BodySpace, seek information, and find motivation through articles, training programs, and videos.

Bodybuilding.com will always be my first resort for fitness-related information.

You Could Be Our Next Transformation Of The Week


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Male Transformations.

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Female Transformations.

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Teen Transformations.

These amazing teenagers have made changes in their lives that most adults only dream about!
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Over 40 Transformations.

Age is no excuse for these over 40 women & men who have decided to feel and look young again!


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Stretch6Niner

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Stretch6Niner

Good work!

Sep 12, 2012 5:44pm | report
 
AricGresko

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AricGresko

Nice job! I do agree with supplementing with Glutamine. I include it with my post workout Whey Protein since it's powdered and flavorless. It's very effective.

Sep 12, 2012 8:51pm | report
 
AricGresko

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AricGresko

Nice job! I do agree with supplementing with Glutamine. I include it with my post workout Whey Protein since it's powdered and flavorless. It's very effective.

Sep 12, 2012 8:55pm | report
 
transformerchad

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transformerchad

incredible transformation! u have nothing post workout? crazy that u got no loose skin

Sep 13, 2012 1:54am | report
 
davidh1321

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davidh1321

oh I always have a post workout meal, usually something like steak and broccoli, and sometimes casein before I go to bed. Guess the editors didn't have room to put it on here.

Sep 13, 2012 8:32am | report
MissSage

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MissSage

looking MIGHTY fine there David ;-) respect!

Sep 13, 2012 4:22am | report
 
SurAbz

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SurAbz

Amazing accomplishment David! Your before stats were very similar to mine: age, weight, height & bf %. I' will soon hit the 30lb loss mark and have another 35lb to lose. Your a good inspiration for me because you were where I was at, and currently you are where I want to be in the near future. Keep up the good work man!

Sep 13, 2012 4:59am | report
 
geohhh

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geohhh

So much respect for you! I love the fact that you want to help other people. Good luck!

Sep 13, 2012 5:54am | report
 
jmaxeden

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jmaxeden

Good work brother. Very Inspirational!

Sep 13, 2012 7:24am | report
 
P90XVeteran

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P90XVeteran

Well done!!!

Sep 13, 2012 7:36am | report
 
Clint18Robin

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Clint18Robin

Great transformation!

Sep 13, 2012 1:32pm | report
 
cal51

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cal51

awesome job!

Sep 13, 2012 7:22pm | report
 
dogetta

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dogetta

Impressive!!!

Sep 13, 2012 8:30pm | report
 
NeedToFlexMore

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NeedToFlexMore

Solid!

Sep 13, 2012 8:31pm | report
 
Nochoman

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Nochoman

Crazy Good stuff man! I have lost so much weight it has gotten to the point where i have to work extra hard and watch what i eat more carefully then ever do make changes.

Sep 13, 2012 9:03pm | report
 
hughgee

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hughgee

Umm, these results in just ONE year? CRAZY muscle-memory!

Sep 13, 2012 9:56pm | report
 
nitinjusta

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nitinjusta

Great job! Very motivational.

Sep 13, 2012 10:37pm | report
 
pumpingstudio

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pumpingstudio

Great success dude, do you consume meals before and after on cardio days ? what you prefer to eat before and after and how much time should we wait to do cardio after a meal. Thanks

Sep 14, 2012 2:30pm | report
 
theyusuf

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theyusuf

Amazing job

Sep 15, 2012 1:25pm | report
 
jonatpan

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jonatpan

Well done!!! true champ!

Sep 22, 2012 10:53pm | report
 
Waynevdw

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Waynevdw

Good work!! I weigh 99kg im on the dr atkins dieet just eat proteins and no sugar Im on the Jim Stoppani shotcut t size and are on my 3rd week now but still I struggle to lose weight I need to lose 6.2kg! Can it be my program that build my muscles bigger or what? please help

Sep 28, 2012 3:23am | report
 
Meletusd

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Meletusd

Thanks for this posting! Its actually really cool to see someone with about the same stats as me for starting make it to where I'd like to be for my stats finishing!

Oct 8, 2012 10:32am | report
 
jothier

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jothier

why 45 minutes of cardio?
in the KG hardcore 12 weeks says 20 in the morning and 20 in the evening

Oct 10, 2012 9:20pm | report
 
davidh1321

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davidh1321

The routine listed is not from the KG Hardcore 12 week trainer.... hence the reason why the diet, cardio, and exercises are different

Oct 11, 2012 2:31pm | report
jothier

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jothier

I sent you an email :)

Oct 11, 2012 5:56pm | report
 
Showing 1 - 25 of 30 Comments

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