Body Transformation: Going The Distance

Dennis' health deteriorated so far that he forgot what it was like to feel good. He followed his wife's lead, lost 27 percent body fat, and discovered his potential!
Name: Dennis Cane
BodySpace: CAD007

Dennis Cane Dennis Cane
AGE 40
213 lbs
AGE 40
194 lbs

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Why I Decided to Transform

I was overweight since childhood with bad eating habits and no exercise whatsoever. Some days, I went without food and only ate one huge meal at night. If I got really hungry, I bought fast food or ate pizza. My health deteriorated and I developed high blood pressure, high blood sugar, and high cholesterol due to poor nutrition.

I finally grew tired of being embarrassed to take my shirt off and started to worry about my health because I could feel and see myself deteriorating. My wife started training about a year ago and asked me to join her in a 12-week transformation. I had nothing to lose except fat, so I committed and off we went on our journey to a better, healthier life.

How I Accomplished My Goals

I went to a personal trainer who conducted my full-body assessment. He created a diet and a gym program for me to follow. I went in for follow-up consultations every four weeks to monitor my progress.

It was tough not to cheat. Luckily, my wife supported me 100 percent and was with me every step of the way. It was amazing to have my best friend stand with me through everything. The first few months were tough to adjust to the new diet, the frustrations, and living for cheat days. It took dedication. The food preparation is time consuming and it requires hard work and ingenuity to keep the food interesting. I keep telling my friends that my wife now has 101 recipes for chicken breast filets.

This challenge was more mental than physical because you have to keep your mind focused on your goal to achieve it. The training was easy and fun, so I had no problems there. The formula is: 60 percent diet, 30 percent training, and 10 percent rest.

Supplements that Helped Me Through the Journey
Diet Plan that Guided My Transformation
Meal 1
Meal 2
Meal 3
Meal 4: Post-workout
Meal 5
  • steak



  • veggies



Training Regimen that Kept Me on Track

I followed this program for nearly five weeks and then I started doing more weight training (heavier weights and fewer reps) to build muscle.

Day 1: Cardio/Full-body Circuit
Day 2: Cardio
  • cardio cardio


    45 minutes
Day 3: Cardio/Full-body Circuit
Day 4: Cardio
  • cardio cardio


    45 minutes
Day 5: Cardio/Full-body Circuit
Day 6: Cardio
  • cardio cardio


    45 minutes
Day 7: Rest

What Aspect Challenged Me the Most

Cardio and the cod—i.e., my diet—were extremely hard at times.

My Future Fitness Plans

My future plan is to make my current "after" photo my next "before" photo.

Suggestions for Aspiring Transformers

The secret to getting ahead is getting started. Listen to other people's advice, but do your own research to learn what is best for you.

How Helped Me Reach My Goals

When you start this journey, there are many influences. People at the gym, friends, and family have an opinion about training, dieting, and supplements. I believe you should listen to your own body.

This is where came into the picture for me. I did research on the site almost every day about supplements, diets, and avoiding plateaus. The forums and the advice throughout were superb.

Start Your Own Transformation Today

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