Male Transformation Of The Week - David F.

David started training at a local gym which sparked his interest to become a bodybuilder. Learn how he stopped the permanent bulking period and went on to lose more than 46 pounds!

Before Before:
235.5 lbs
After After:
189 lbs

Vital Stats

Name: David F

Age: 27
Weight Before: 235.5
Body Fat Before: approx. 20%

Weight After: 189.0
Body Fat After: approx. 4%

Why I Got Started

I first started lifting weights in high school. My brother and I bought a summer membership at a place called Moffet's Gym. Moffets was a straight up hardcore gym. For that reason, it was a popular spot for Kansas City area bodybuilders to train. I remember really looking up to those guys. It was my experience at Moffets that sparked my interest in bodybuilding.

Though I lifted weights for years, I never took my training to the next level. I was stuck in the trap of the 'perpetual off-season' that is common with most recreational bodybuilders. You know, I was on the 24/7/365 bulking cycle. I was always one of the strongest guys in the gym, but I was never really satisfied with the way I looked.

In May of 2006, I signed up to work with Larry Thompson, a Topeka-area personal trainer and former NPC Mr. Kansas. I told him that I had always wanted to compete in a bodybuilding contest. He suggested I start training for a contest the following August.

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David F.

How I Did It

The most important factor for losing weight is eating right. If your diet is off, your body won't respond to the training the way you want it to. For that reason, it is absolutely necessary to follow your diet exactly.

Many people get tripped up on their diet because they don't plan ahead. If you are going to be away from home, PACK YOUR FOOD! Don't rely on a restaurant having a healthy alternative on their menu. Sure, most restaurants offer low-calorie entrees, but the calories they sacrifice usually come from protein. Believe me, you will be much better off if you take your food with you.

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David F.


Sample Diet

    Meal 1:

    • 1 serving oatmeal
    • 1 slice w/w toast


    Meal 2:

    Meal 3:

    • 6 oz. chicken breast
    • Broccoli
    • Cauliflower
    • Apple

    Meal 4:

    Meal 5:

    • 6 oz turkey breast
    • 2 c. green peas
    • 1/4 c. cooked carrots
    • Sugar-free jello

    Meal 6:

*This was taken at the beginning of my diet. In order to get dialed-in for a contest, it is necessary to make adjustments nearly every week. This diet worked for me, however everyone's body responds differently. I would highly recommend having an experienced trainer help when developing a diet plan.


-> Monday (Chest)

-> Tuesday (Quads/Calves)

-> Wednesday (Arms)

-> Thursday (Hams/Shoulders)

-> Friday (Back)

*Abs and Cardio everyday.

Suggestions For Others

First, accept the fact that change takes time. There are supplements that will help the process, but there is no substitute for time. The pro's didn't get to where they are overnight. It takes years of sacrifice and dedication to develop your physique. I have been at it for over 10 years and I am nowhere near where I want to be. You just have to stick with it.

Second, avoid alcohol when you are dieting. Alcohol is full of empty calories. In addition to that, it messes with the way your body holds water. It's hard enough to get good workouts when you restrict your calories. Don't sabotage your efforts with a few beers.

Finally, take weekly pictures. Pictures are the best way to measure your success. Your scale weight can vary significantly throughout the day. It is still a good idea to record your scale weight, but pictures, in my opinion, are a better way to keep yourself motivated.

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David F.

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