After competing in 2009, Dave felt like his fitness goals fell off the face of the Earth. He set a goal to compete again and only had 10 weeks to get it done. Find out how Dave shredded an amazing 11% body fat below!
Vital Stats
Name: Dave Kantrowitz
Email: DKFLEX1@gmail.com
BodySpace: DKFLEX1
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Before:
Age: 20
Height: 5'8"
Weight: 196 lbs
Body Fat: 15%
Waist: 34"
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After:
Age: 20
Height: 5'8"
Weight: 155 lbs
Body Fat: 4.25%
Waist: 28"
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Why I Got Started
After my last bodybuilding competition back in November of 2009 I really fell off the face of the fitness world. I was eating horribly, training poorly, and just not taking good care of myself at all.
In mid March 2010 I decided that enough was enough and I was not only going to get back into shape, but I was going to compete again by the summer.
Unfortunately I was sitting at a disgusting 196 pounds with 15% body fat, far from my lean look as a bodybuilder back in November. I set the goal for myself that in 10 weeks, I would transform myself back into a competition bodybuilder.
 Click To Enlarge.
I Set The Goal For Myself That In 10 Weeks, I Would Transform
Myself Back Into A Competition Bodybuilder.
How I Did It
I started off my 10-week training program with low impact, long duration treadmill sessions, about 45 minutes on a 15% incline at 3.5 miles per hour. I changed my diet around completely, cutting out all the nonsense I was eating and getting back to a competitive diet consisting of egg whites, grilled chicken, lean meats, essential fats, and well-organized supplements. Soon after starting my training, it was like my whole life did a 360, I felt better, starting looking better, and loved the progress I was making from day to day.
At the end of the 10 weeks, I competed in the NABBA Garden State Grand Prix where I placed 3rd. The competition was great, but it was the journey there that taught me the most.
 
Click To Enlarge.
I Changed My Diet Around Completely Cutting Out All The Nonsense I
Was Eating And Getting Back To A Competitive Diet.
Supplements
Note: Supplement dosages and schedule listed below in Diet section.
Diet
Meal 1:
Meal 2:
Meal 3: Pre Workout
Meal 4: Weight Training
Meal 5: Post Workout
Meal 6:
Meal 7: Cardio
Meal 8:
Training
| TERMS YOU'LL NEED TO KNOW |
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
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Day 1: Arms/Abs
Day 2: Shoulders
Day 3: Back/Abs
Day 4: Chest
Day 5: Legs/Abs
Day 6: Rest Day 7: Rest
Suggestions For Others
Never give up on yourself. If you set realistic and achievable short term goals which lead to a cumulative long term dream, you would be amazed at the progress you can make through determination and will power. Don't worry about what other people are doing in the gym, concentrate on your goals and diet and you will see great results!
Click To Enlarge.
Never Give Up On Yourself.
maletransformations@bodybuilding.com
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