Male Transformation Of The Week - Dan Freed.

I got started about 8 months ago when I realized that just being strong was not enough. I needed to lose some weight. See how I managed to go from 220 pounds at 16% body fat down to 162 pounds and only 4% body fat. Learn more ...

Before Before:
220 lbs
After After:
162 lbs

Vital Stats

Name: Dan Freed

January 2006:
Weight: 220 lbs.
Bodyfat: 16%
Waist: 36"
Arms: 17"
Chest: 45"

July 2006:
Weight: 162 lbs.
Body Fat: 4%
Waist: 30"
Arms: 17"
Chest: 44"

Why I Got Started

About 8 months ago (January of 2006) is when my transformation began. I have always been very strong, but did not realize how much fat I was actually holding until then. My friend (who is a fitness model and appeared on as a Bodybuilder Of The Week, Kai Au) saw my potential then and asked me to do some test shots for a photographer.

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Dan Freed Test Shot.

Included are my early pictures. These pictures made me realize that my look was possibly good for a football player or bouncer, but not the appearance I was looking for to be in a magazine. At this time I was about 220 pounds and over 16 percent body fat. I knew a great transformation was needed.

Before After
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A Great Transformation.

How I Did It

Over the next 8 months, I performed cardio 5 days per week first thing in the morning and did my resistance training at night. Weight came off slowly but surely and surprisingly I did not lose much strength at all.

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I Didn't Lose Much Strength.

My diet was strict throughout as I aimed to burn more calories than consumed daily. A steady weight loss of around 1-to-1.5 pounds per week helped me to achieve a great level of definition and still maintain the mass I had at 220 pounds.

After After
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A Great Level Of Defintion & Mass.


My diet during this time consisted of foods such as:

  • Lean ground turkey
  • Lean beef
  • Tuna
  • Skim milk
  • Oatmeal
  • Cottage cheese
  • Yogurt
  • Natural peanut butter

Helping me to achieve my goal were products like:

Sample Week Of My Diet

Below is what any given day during the week would have looked like in terms of diet. There was slightly any variation on my "on" days and I employed one high carbohydrate day during the week.


  • 9 a.m: 2.5 mg's of PrimaForce Yohimbine HCL, 200 mg's of PrimaForce Caffeine and one serving of HFS Flax Liquid Gold

  • 11 a.m: 2.5 scoops of Dymatize Whey Protein after morning cardio

  • 1:30 p.m: 10 ounces of 93 percent lean ground turkey and 1 cup of oatmeal sweetened with Splenda and cinnamon

  • 4 p.m: 2.5 scoops of Dymatize Whey Protein

  • 6:30 p.m: 10 ounces of 93 percent lean ground turkey and 1 cup of cottage cheese

  • 8 p.m: 2.5 grams of Higher Power Creatine Ethyl Ester and 3 grams of Higher Power AAKG (pre-workout)

  • 9 p.m: 8 ounces of low fat yogurt, 2 scoops of Dymatize Elite Whey and one cup of oatmeal (post-workout)

  • 10:30 p.m: 10 ounces of 93 percent lean ground turkey, 1.5 cups of skim cottage cheese, 2 cups of skim milk, and 2 tablespoons of natural peanut butter


    Repeat meals 1-6 from previous days but add .5 cups of oatmeal in meals where there was none added.

Sample Week Of Training

Throughout all of my training, I aimed to preserve muscle, so I kept my reps very low and trained heavy. The highest reps I would perform would be no lower than 6 and no higher than 15. Also, my resting time in-between sets was limited to 45 seconds or less in order to keep my heart rate elevated.

Cardio was performed on an empty stomach early in the morning to burn fat. Muscle groups were given at least 5 days of rest before trained again. My night resistance training sessions lasted anywhere from 45 minutes to an hour and 15 minutes.

After After
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Cardio Was Performed Early In The Morning.

Below is what typical, split-schedule workout program consisted of:






Machine Machine
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Machine Side Raises.
Video: Windows Media - MPEG




    Repeat same workout order as above through entire week

Suggestions For Others

Among the many things that I preach to my family and friends include:

1. Drinking Enough Water:

    Not only does water hydrate you but it allows for better blood transport through out the body. I suggest drinking at least one gallon a day. By drinking this much water, it also allows you to steer away from sugary drinks that provide empty calories. These drinks eventually get stored as fat!

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Drink One Gallon Of Water A Day.

2. Set Reasonable Goals:

    Constantly evaluate your physical condition and set small goals weekly. For instance, an achievable goal may be to lose a pound per week or get just one more repetition than you would normally perform on a certain exercise. What ever your goal may be, it is wise to have something you that you are working towards in order to conquer that overall dream.

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3. Constantly Change Exercises Or Other Stimuli:

    Try new exercises or ways of doing workouts when you reach a sticking point. This may mean trying lower repetitions one day and higher repetitions the next or something as small as substituting dumbbells for barbells. It is great to be consistent in your approach, but doing the same thing everyday can sometimes lead to stagnant gains physically.

    Also, do things to take your mind off working out when you are not in the gym. Try watching comedies, honing your skills on your favorite hobbies, or learning about other cultures. Keeping the mind active is just as important as keeping the body in excellent shape.

    And finally ...

4. Remain Optimistic:

    Positive self talk may just be enough to get you through some sluggish days where cardio does not seem too appealing. You will realize that you are one of the select few that took the initiative to set a goal that many are unwilling to seek out. Your positive attitude and enthusiasm will possibly spark the interest of others to embark on your similar journey to a better existence.

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Remain Optimistic.

Special Thanks

I would like to acknowledge my photographer for his belief in me throughout this period. Included in some of my after pictures are some examples of his great work on Throughout my 8 months, he worked with me and evaluated monthly pictures that I sent him.

His honest critiques ultimately allowed me to achieve the contest-ready shape that I showed for my photo shoot with him. For anyone who has serious goals and aspirations as a bodybuilder or fitness model, I recommend you check out

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