David Gardner Dropped 76 Pounds Of Fat To Maintain Long Term Health!

David's doctor told him he needed to get healthy. Find out how David dropped 76 pounds and transformed his physique!


Before And After Stats

Email: coachd225@gmail.com
BodySpace:
Dave0928

David Gardner David Gardner

Before:

Age: 43
Weight:
254 lbs
Body Fat:
34%
Waist: 44"

After:

Age: 45
Weight: 178 lbs
Body Fat:
10%
Waist: 33"

    Note: David was also featured as a Male Transformation of the Week. Check it out here!


Why I Got Started

I decided to get in shape purely for health reasons. My weight was starting to cause health problems.

I Decided To Get In Shape Purely For Health Reasons.
Enlarge Click Image To Enlarge.
I Decided To Get In Shape
Purely For Health Reasons.


How I Did It

My small town didn't have a gym at the time, so I started with the Power 90 DVD workout from BeachBody. After about 4 months of that, I got their advanced workout P90X.

I did that workout pretty much the rest of the year. I also did a lot of extra cardio in the form of running on a treadmill, and a lot of sprint intervals.

My Small Town Didn't Have A Gym At The Time, So I Started With The Power 90 DVD Workout From BeachBody.
Enlarge Click Image To Enlarge.
My Small Town Didn't Have A Gym At The Time, So I
Started With The Power 90 DVD Workout From BeachBody.


Supplements

Note: Supplement schedule and doses shown below in the diet section.

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Diet

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5: Pre-Workout

Meal 6: Post-Workout


Training

Monday: Chest And Back
Sample Chest And Back Workout

Tuesday: Plyometrics

Wednesday: Shoulders And Arms
Sample Shoulders And Arms Workout

Thursday: Yoga

  • Perform 90 minutes of yoga exercises.

Friday: Legs And Back
Sample Legs And Back Workout

Saturday: Kempo

  • Perform 1 hour of kempo.

Kempo:
In Japanese martial arts, kempo is used to designate Chinese martial arts, (much as the term kung fu is used in English-speaking countries), some koryu jiu-jitsu styles as well as several gendai budo such as Shorinji Kempo and Nippon Kempo.

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Find a program you love and stick with it!

Find A Program You Love And Stick With It!
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Find A Program You Love And Stick With It!

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