Body Transformation: Wales Weight Gainer
WEIGHT 103 lbs
BODY FAT 8%
WEIGHT 121 lbs
BODY FAT 4.2%
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.
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.
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.
The diet plan I followed during my transformation consisted of protein, carbs, and healthy fats (40/40/20) respectively.
- Calories: 2306 kcal
- Protein: 273g
- Carbs: 223g
- Fats: 23g
Homemade Oat Bar
Homemade Oat Bar
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.
Smith Machine Bench Press (on Decline)3 sets of 12 reps, 1 drop set
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.
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.
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.
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.
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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? :)
Il even accept friend requests if need be :)
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.
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.
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!
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.
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!