Male Transformation Of The Week - James Dalton.

James thought being overweight was normal until he met a girl; he asked himself why someone would be interested in someone with his problem. At that point he decided to change - Learn how he went from 319 pounds to 191 pounds and only 15 % body fat!

Before Before:
319 lbs
After After:
191 lbs


Vital Stats

Name: James Dalton
Email: kio_lordmars@hotmail.com
Age: 23
Height: 179 cm (5' 10")
Duration: 1 year of losing weight (2003-2004) and 18 months of building muscle (2006-now)
Favourite Body Parts: Quads and Back
Favourite Exercise: Squats, Barbell Row and Leg Press
Favourite Supplements: Universal Animal Pak and BSN NO-Xplode
Hobbies: Fitness: Resistance Training, Running, Cricket, Chess and Reading

Before:
Weight: 145 kgs. (319 lbs.)
Body Fat: Unknown

Middle:
Weight: 69 kgs. (151 lbs.) while at my lightest
Body Fat: 8%(?)
Waist: 32"

After:
Weight: 87 kgs. (191.4 lbs.)
Body Fat: 15%
Waist: 34"

This transformation took me a little over two years. Less than one-year weight loss and a year and a little gaining muscle.


How It Started

All my life I had been overweight - the larger kid out the bunch - and that never really bothered me because my entire family was overweight as well, thus it made me think super-size meals and take-away was normal.

Before
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James Dalton.

After years of gaining weight I was in grade 9 and packed on more than ever which made normal socializing a nightmare and I retreated into online video games. One day I met a girl - something inside of my unconscious mind just clicked, why would anyone want you the way you are when you don't even like yourself. So I set about changing it!


How I Did It

It all started with the most important factor, diet. The food I ate. I removed all high GI food from my life style, white bread, potato, added sugar, and replaced them with lower GI whole grain foods.

Combined with low impact exercise - if I needed to go anywhere - I walked ... I walked into work, to the ship, etc. This ensured I had a minimum of 2 hours of light cardio a day. The walking turned into jogging, which turned into running - the weight dropped off "very" quickly.

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As a result I managed to get down from a XXXXXXXL (7XL shirt) to a small, this was an amazing result I thought. I had loose skin from the large amount of weight lost and I had a little muscle on my frame. I had surgery to remove "some" of the skin around my abdominal and chest area. In time I should continue with future surgery to remove the rest.

Aftere Aftere
+ Click To Enlarge.
James Dalton.

As time past I was still not happy with my body. I wanted muscle mass and strength (most importantly strength) so I decided to pick up a barbell and do it. While not getting the best results size-wise, my strength has gone through the roof compared to where I started.

Aftere
+ Click To Enlarge.
James Dalton.

Before I was unable to bench press the bar (45 pounds) once, now I am able to bench press 80kgs (176 pounds) and squat is similar. Before I could barely squat 30kgs, now I can rep 115kgs (253 pounds). The same goes for cardio - before I was unable to score a 3 on the beep test (I recall this fact from an embarrassing grade 10 PE class), now I can get an easy 9.

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The Supplements

NO-Xplode

Being overweight for all my developing years has left me with bad knees so I believe a good joint support supplement is key, I have gotten good support from this type of supplement.

Whenever I had a long day at work or needed that extra get up and go for a hard morning workout, BSN NO-Xplode has never let me down.

I also am currently using ON 100% Whey and Universal Animal Pak.


My Training

This is an example program I've used, I tried FBW's, 5-day splits, but I've found out 3 heavy days work best for me. I did my cardio and abs on Saturday.

-> Monday - Chest/Shoulders/Triceps:

-> Wednesday - Legs:

-> Friday - Back/Biceps:


Tips Of Advice

  1. If it tastes good and you think it's unhealthy. Do not eat it.
  2. Say no to cheat meals - once you stop giving your body that unhealthy food, keep it away. Cheat meals only make your will weaker and make you crave the food more.

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  1. Train hard, whether you are running or at the gym, don't just do it half-@ssed.
  2. You know your body best; don't listen to ANYONE else if your body is screaming NO!


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