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Body Transformation: Wales Weight Gainer

Anorexia had a stranglehold on Daniel. He lived on no more than 900 calories a day and needed help. See how Bodybuilding.com and Kris Gethin lifted him out of the dumps!
Name: Daniel Williams
Email: dannw93@hotmail.co.uk
BodySpace: DannW1993

Daniel Williams Daniel Williams
AGE 17
HEIGHT
5'5"
WEIGHT
103 lbs
BODY FAT
8%
AGE 18
HEIGHT
5'6"
WEIGHT
121 lbs
BODY FAT
4.2%

Why I Decided To Transform

I was diagnosed with anorexia at age 17. There were many days I would starve myself with low calorie foods and cut my intake to approximately 900 calories. At the time, I was a Welsh sprinter, so my metabolism was always high. This made me feel weaker and weaker. Later that year, my Taid (grandfather) was diagnosed with cancer and became ill.

He stopped eating because he didn't have the willpower. My mum (mom) was close to my Taid and got upset when she realized I could possibly follow his path. At that point, I made the decision to get bigger, stronger, and smarter.

How I Accomplished My Goals

I started going to my local gym at the running track. There, I got a few pointers from fellow athletes on certain exercises and how they benefit me, but I didn't feel this was helping me improve.

I joined a local gym near my college where I met others with the same goals. The instructors gave me lots of help and started me on the right track. One friend suggested Bodybuilding.com where I found loads of amazing workouts.

I followed Kris Gethin's 12-Week Hardcore Trainer for a few weeks until someone suggested I create my own routine. I spent two months trying many different exercises and created the ultimate workout for me.

Supplements That Helped Me Through The Journey

The supplements that helped me through my journey consisted of whey protein, BCAAs, creatine, and omega-3 fish oils. When I started using supplementations properly, my energy levels raised. Quality supplements will never equal proper nutrition and sleep.

Diet Plan That Guided My Transformation

The diet plan I followed during my transformation consisted of protein, carbs, and healthy fats (40/40/20) respectively.

Daily Breakdown
  • Calories: 2306 kcal
  • Protein: 273g
  • Carbs: 223g
  • Fats: 23g
Meal 1: Breakfast (422kcal)
Meal 2: Pre-workout (325kcal)
Meal 3: Post-workout: (261kcal)
Meal 4: Lunch (410kcal)
Meal 5: Snack (238kcal)
  • Homemade Oat Bar

    Homemade Oat Bar

    1

Meal 6: Dinner (455kcal)
Meal 7: Supper (202kcal)
Training Regimen That Kept Me On Track

I use a six-day split and prefer to hit the head of each muscle separately to ensure maximum growth in that area. I like incorporating drop sets in most of my exercises. I feel the muscles work hardest when they're exhausted. I take 45-60 seconds rest between each set and about 60-90 seconds between each exercise. I do 20-30 minutes of moderate cardio Tuesday, Thursday, and Saturday mornings as soon as I wake up.

Day 1: Legs/Abs
Day 2: Shoulders/Cardio
Day 3: Back
Day 4: Arms/Cardio
Day 5: Chest
Day 6: Abs
Day 7: Rest

What Aspect Challenged Me The Most

The hardest part was the diet. Eating a lot was extremely difficult because my stomach shrunk from my phase of anorexia. Buying food was hard because it was expensive on my family, but I worked hard and was able to find ways to get the food. Buying in bulk was the easiest option.

Being a college student and finding time to consume my meals was a challenge because I couldn't eat during my lessons. I had to plan my workout around my eating schedule. Luckily, I found a great recipe for homemade meal replacements bars that was relatively cheap. It's all about planning ahead.

My Future Fitness Plans

In the coming years, I hope to become a fitness instructor and help others achieve their goals to prove a point to myself, my family, and others that anything is possible if you believe. I would like to enter a few competitions to gain recognition and start my own sports nutrition brand.

Suggestions For Aspiring Transformers

The best suggestion I can offer anyone is to never give up and follow your dreams. Work hard and anything is possible. Don't ignore information from people, but don't take to it right away. Think about it and work around what they say. Something that may work for them, may not work for you. Keep your family and friends close and don't push them away. At first, they may seem to neglect your choice, but they will be there to support you in the future.

How Bodybuilding.com Helped Me Reach My Goals

Bodybuilding.com helped me big time. I was able to look at the transformation articles, which showed me that anything is possible. Check out BodySpace. It's a great way to meet people who share the same passion as you.

The Bodybuilding.com forums are a great place to share ideas from recipes to workouts. You can answer any question you ask yourself on Bodybuilding.com.

You Could Be Our Next Transformation Of The Week


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Female Transformations.

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Teen Transformations.

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Over 40 Transformations.

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matusidlo

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matusidlo

Congrats for overcoming the anorexia, i had that too, you look great, keep pushing

Nov 5, 2012 5:41pm | report
jwethall

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jwethall

Way to go Daniel!!! Keep kicking @$$ buddy you're looking great!

Nov 5, 2012 9:32pm | report
whumbo7whale

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whumbo7whale

Awesome man, approximatley how long did it take you to start building muscle, like a month? and it took you a year to get to this much muscle? thats insane

Nov 5, 2012 11:23pm | report
DannW1993

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DannW1993

Thanks all! I'm starting a facebook page to help expand on my progress. And help give others tips and advice on how to get started! It would be incredible if you could like the page and follow me? :)

facebook.com/DWLifestyle

Il even accept friend requests if need be :)

Nov 6, 2012 12:34am | report
transformerchad

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transformerchad

u look great bro , u dont need that extra cardio really

Nov 6, 2012 2:58am | report
ameyp97

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ameyp97

great man,anorexia is disastrous,you made it look so simple man!!

Nov 6, 2012 5:37am | report
GlassMoon

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GlassMoon

but who was food? look good but bulk up brah

Nov 6, 2012 10:38am | report
dylandreiling

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dylandreiling

Good job man! I always love seeing teens transform themselves!

Nov 6, 2012 10:47am | report
superfit88

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superfit88

great job man congrats!! :)

Nov 6, 2012 1:20pm | report
frankum

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frankum

How is this article on bb.com? I could've found more motivation at my local YMCA

Nov 6, 2012 4:27pm | report
JeffJeff1224

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JeffJeff1224

Very inspiring story! Our journeys have been similar. Keep it up and keep at it buddy, you are looking/doing fantastic!

Nov 6, 2012 5:12pm | report
DannW1993

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DannW1993

Thankyou! Since writing the article ive made huge changes! all for the better of course! now trying to inspire others!

http://www.facebook.com/DWLifestyle

Nov 7, 2012 3:16pm | report
jeffjackson

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jeffjackson

Makin alllll kindzz of gains!! Haha.. Keep up the good work bud!!

Nov 6, 2012 5:19pm | report
Egleaves22

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Egleaves22

I'd suggest getting more fat in your diet, you're bulking hardcore. Don't be afraid of getting 50-100g fat a day, I promise it won't make you fat, especially doing the cardio that you are. Also 4.5% bf may be taking a tad lower than you are.

Nov 6, 2012 5:33pm | report
NikMuir

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NikMuir

Congrats mate. That's no small feat to beat something like anorexia. I had similar problems when I was younger (but not to the same extent) so it really inspires me to see someone else beat it.
If you need further motivation, look up a guy called Furious Pete. He went from being hospitalised due to anorexia to being a bodybuilding.com sponsored athlete and competitive eater.

Nov 6, 2012 5:41pm | report
DannW1993

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DannW1993

furious pete is a legend! thankyou! yeah, its more a mental issue than a bodily one... :/ especially with the family problems around the time didnt help! it all started due to the fact i gave up running, and was scared of getting fat so i completely gave up eating. but was still exercising.. NOT HEALTHY!

Nov 7, 2012 3:15pm | report
Crazyfruitbat

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Crazyfruitbat

From a fellow Welshman: Awesome work dude! Keep it up!
Very inspiring!

Nov 6, 2012 9:34pm | report
  • Body Stats
  • ht: 12'5"
  • wt: 149.91 lbs
  • bf: 17.8%
DannW1993

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DannW1993

thanks man! add me on facebook? and Folllow my Page?
http://www.facebook.com/DannW93
http://www.facebook.com/DWLifestyle

Nov 7, 2012 3:10pm | report
emerica365

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emerica365

dont get me wrong here good for you dude thats awesome. but i didnt know you could be DIAGNOSED with anorexia. i thought it was something people did to themselves not a medical condition?????

Nov 6, 2012 10:06pm | report
RobUnderwood

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RobUnderwood

Anorexia Nervosa is medical condition albeit a psychological one. It's characterised by an unhealthy restriction of food intake and an irrational fear of gaining weight. The reasons for this "disease," vary/differ from person to person and follow a number of distinct patterns.

Regardless of his particular reasoning, Dan's accomplishments are remarkable. Working through any psychological issue is a feat worthy only of praise.

Congrats Dan!

Nov 7, 2012 8:35am | report
fatherboris

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fatherboris

Finally a a realistic transformation!
Awsome BRO! very impressive!

You could eat a bit more... like 2800-3000

Keep it up! stay strong!

Nov 7, 2012 10:42am | report
DannW1993

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DannW1993

thanks mate! Since this post my calorie intake has increased to 2750 calories (adding slowly each month!) and my bodyfat has also increased to 5.4%, but and my mass has increased as well! but working it out mathematically, the bodyfat has not made that change!

Nov 7, 2012 3:12pm | report
Alfrelix11

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Alfrelix11

hey bro keep up your great work i'm pretty stuned by your results!!! could it be possible to have the recipe for your homemade bar?? I never find a good one that fit to me ;)

Nov 7, 2012 6:03pm | report
DannW1993

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DannW1993

Sure! Facebook me a message and il give it you :).

Nov 10, 2012 2:03am | report
TokyoFred

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TokyoFred

Well done Daniel. Just read your article after a tweet from Kris Gethin. I hope your story will help others out there with similar conditions. Keep up the great work!

Nov 8, 2012 12:53am | report
  • Body Stats
  • ht: 14'6"
  • wt: 174.82 lbs
  • bf: 16.9%
Showing 1 - 25 of 30 Comments

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