Body Transformation: David's Guide To Building A Fit Body

By viewing his transformation as a project and asking for help, David built a stronger, better, healthier physique. Want to do the same? Check his instruction manual!

Vital Stats

Name: David Siteman Garland
Email: David@therisetothetop.com
Websites:
RiseToTheTop.com
JetSetBodyRise.com

David Siteman Garland David Siteman Garland

Before:

Age:
27
Height:
5'9"
Weight:
198 lbs
Body Fat:
15-17%

After:

Age:
27
Height:
5'9"
Weight:
168 lbs
Body Fat:
5-7%

Why I Got Started

After college my weight started to creep up for a few reasons:

    1. My lifestyle became less active. Sure, I "went to the gym" but being an Internet entrepreneur relegated most of my time to my computer.
    2. I was working out and thinking I was eating right, but I wasn't doing either properly. Meaning, I wasn't challenging myself in the gym and what I thought was eating healthy … I really wasn't.

Even though I'm a high-energy guy, I could feel myself getting lethargic, my clothes feeling tighter and honestly, I wasn't loving how I looked in photos.

I knew I needed to make a change and because I'm a "go all in or don't go in at all" type of guy, I wanted to get shredded and also find a program/system that allowed me to not only get into amazing shape but STAY in amazing shape.

How I Did It

It all started with an email to my friend Rob Murgatroyd who transformed himself from sort of average looking to fitness-model ripped. He told me he could virtually coach me through his program Jet Set Body with his wife Kim and if I was willing to work hard, he could get me shredded in 90 days and, more importantly, STAY in amazing shape. It was invaluable to learn from someone who did exactly what I wanted to do.

Here were some of the key points:

  • I completely transformed my body in just 90 days and then continued to improve it over the next 90 days after that.

  • 4 weight workouts per week focusing on different muscle groups. Reps changed every week and entire exercises changed monthly. The idea is to keep the body off balance and always challenging.

  • I re-learned how to lift weights, really focusing on form over big weights and finding "shaky muscles" which indicates I've found a weak spot to improve.

  • Cardio was not as much as you might think with 2-3 sessions per week at 20-30 minutes. I often times "replace" these cardio sessions with things I find more fun such as boxing, hockey and special body-weight workouts that make you sweat your butt off.

  • Water was an extremely important element. I drank and continue to drink between 1-1.5 gallons per day which, besides keeping me hydrated, eliminates bloat.

  • Besides the gym, the biggest thing I needed to change was eating. I wasn't a bad eater before, but I didn't know anything about portion sizes. During the program (and I still do this), I ate about 6 meals per day (2-3 hours a part) focusing big time on "clean" foods in the proper servicing as opposed to processed garbage, and usually I have veggies instead of grains the last two meals per day.

    In terms of cheat meals, I eat about 2-3 per week where I ate anything I wanted which I found to be best for me (as opposed to doing one full day where you eat anything you want).

  • Accountability was extremely key so I did some things that might sound a little odd but I found to be amazingly effective. One thing was a food log which I still do. Everything I eat gets written down.

    Another is spending a little time each day to flex every major body part which helps with definition. The other was sending in photos to Rob & Kim weekly as evidence of progress.

Supplements

The only supplement I used was Beverly International Ultimate Muscle Protein Powder (vanilla, chocolate and cookies & cream flavors). Serving size for me is 1.5 scoops and I usually make a about 2 shakes per day where I add in the protein powder with water, ice and some kind of fruit like cherries, peaches, strawberries or mangos.

Pre Workout, Afternoon, & Evening:

Diet

Meal 1:

  • waffles

    Whole grain waffles

    2

  • peanut butter

    Peanut butter

    1 tbsp

  • yogurt

    Greek yogurt

    8oz

  • truvia

    Truvia

    1 packet

  • grapefruit

    grapefruit

    1/2

Meal 2: Pre Workout

Meal 3: Post Workout

Stir fry:

  • beef

    grass-fed beef

    6oz

  • onions

    onions

    ½ cup

  • brown rice

    brown rice

    ¾ cup

  • mushrooms

    mushrooms

    ½ cup

Meal 4:

Meal 5:

  • sashimi

    tuna and salmon sashimi

    6oz w/ low-sodium soy sauce and wasabi

  • apple

    Apple

    1

Meal 6:

Training

Day 1: Shoulders/Calves/Abs
  • Standing Military Press Standing Military Press

    Standing Military Press

    4 sets of 10-12 reps
  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row (close-grip)

    4 sets of 8-12 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    4 sets of 8-12 reps
  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    3 sets of 8-12 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 10-20 reps
  • Calf Press Calf Press

    Calf Press

    4 sets of 12-15 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    4 sets of 10-20 reps
  • Ab Crunch Machine Ab Crunch Machine

    Ab Crunch Machine

    3 sets of 8-12 reps
Day 2: Back/Triceps/Abs/Cardio
  • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

    Bent Over Two-Dumbbell Row

    4 sets of 8-12 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    4 sets of 8-12 reps
  • Reverse Grip Bent-Over Rows Reverse Grip Bent-Over Rows

    Reverse Grip Bent-Over Rows

    4 sets of 12-15 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    3 sets of 15-20 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    : 3 sets of 8-12 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 8-12 reps
  • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

    Triceps Pushdown - Rope Attachment

    3 sets of 10-15 reps
  • Stairmaster Stairmaster

    Stairmaster

    20 min
Day 3: 1hr Boxing or Hockey
Day 4: Chest/Biceps/Abs
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    4 sets of 8-12 reps
  • Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

    Barbell Incline Bench Press - Medium Grip

    4 sets of 8-12 reps
  • Cable Crossover Cable Crossover

    Cable Crossover

    4 sets of 8-12 reps
  • Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl

    Dumbbell Alternate Bicep Curl

    3 sets of 10-15 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    3 sets of 10-12 reps
  • Hammer Curls Hammer Curls

    Hammer Curls

    3 sets of 8-12 reps

Superset:

  • Standing Cable Lift Standing Cable Lift

    Standing Cable Lift

    3 sets of 10-15 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    3 sets of 10-15 reps
Day 5: Legs/Cardio
  • Leg Press Leg Press

    Leg Press

    4 sets of 8-12 reps
  • Smith Machine Squat Smith Machine Squat

    Smith Machine Squat

    4 sets of 8-12 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 sets of 12-15 reps
  • Smith Machine Stiff-Legged Deadlift Smith Machine Stiff-Legged Deadlift

    Smith Machine Stiff-Legged Deadlift

    4 sets of 10-12 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    4 sets of 10-12 reps
  • Elliptical Trainer Elliptical Trainer

    Elliptical Trainer

    20-30 min
Day 6: Rest
Day 7: Functional Workout

Warm-up:

  • Elliptical Trainer Elliptical Trainer

    Elliptical Trainer

    8 min

Circuit: Repeat 2x

  • Jumping jacks

    Jumping jacks (with dumbbells)

    20 sec max reps, 10 sec rest
  • Burpees Burpees

    Burpees

    20 sec max reps, 10 sec rest
  • High Knees High Knees

    High Knees

    20 sec max reps, 10 sec rest
  • Pushups Pushups

    Pushups

    20 sec max reps, 10 sec rest

Circuit: Repeat 2x

  • Dumbbell Squat Dumbbell Shoulder Press

    Dumbbell Squat to Press

    20 sec max reps, 10 sec rest
  • Plank Plank

    Plank

    20 sec max reps, 10 sec rest
  • Dumbbell Lunges Dumbbell Lunges

    Dumbbell Lunges

    20 sec max reps, 10 sec rest
  • Mountain Climbers Mountain Climbers

    Mountain Climbers

    20 sec max reps, 10 sec rest

Circuit: Repeat 2x

  • Russian Twist Russian Twist

    Russian Twist

    20 sec max reps, 10 sec rest
  • Push Up to Side Plank Push Up to Side Plank

    Push Up to Side Plank

    20 sec max reps, 10 sec rest
  • Freehand Jump Squat Freehand Jump Squat

    Freehand Jump Squat

    20 sec max reps, 10 sec rest
  • Barbell Curl Barbell Curl

    Medicine Ball Bicep Curl (shown with barbell)

    20 sec max reps, 10 sec rest

HIIT Cardio:

  • Elliptical Trainer Elliptical Trainer

    Elliptical Trainer

    4 min total of 20 sec sprint, 10 sec rest

Cool-down:

  • Elliptical Trainer Elliptical Trainer

    Elliptical Trainer

    5 min low intensity, steady state cardio

Circuit: Perform 1x

  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    30 sec max reps
  • Air Bike Air Bike

    Air Bike

    30 sec max reps
  • Reverse Crunch Reverse Crunch

    Reverse Crunch

    30 sec max reps
  • Superman Superman

    Superman

    30 sec max reps

Suggestions for Others

1. Find A Freakin' Amazing Coach

If you are looking to make an important transformation, your determination and will is vital … but finding the right help is JUST as critical.

Look, I used to not be one for asking for help. I get it. You might be that way too. When I created The Rise To The Top I asked for little help. When I lost a bunch of weight in high school, I didn't ask for any help. But later on, in both these areas I have asked for help and the results have been astronomical.

2. Make A Quick Decision To Start

No simpler way of putting it. I had to put myself on the line when I emailed Rob. I had to tell him about how I was feeling and how I wasn't happy with my body. That is NOT an easy thing to do!

Rob & Kim asked for a commitment right away and I gave it to him. I didn't think about it for weeks. I didn't dream about it for months. I started on it right away. Within 48 hours after making the commitment I:

  • Took embarrassing photos (my "before" photos).
  • Joined a gym so I can use all the equipment that was required.
  • Went to the store (well…actually Marcie did as the store makes me nervous) to buy new types of food.
  • Started logging everything I ate.

One of trickiest parts of any transformation or new project is getting started. The less time you spend thinking and more time acting, the better.

3. View It As A "Project": Find A Beginning, Middle and End

To reduce getting overwhelmed and feel like you aren't in some kind of never-ending race, look for ways to quantify a beginning, middle and end to whatever you are doing. It can be overwhelming, tricky and difficult to get started (if you let it). How do you combat it? I like to view it was a project.

A project that has different phases all have a beginning, middle and end. Even if there REALLY isn't an end, create one. In my case, the end was the 90 day period where I took my photos. And I feel really darn accomplished. Of course, fitness will continue and I will have new 90 day goals. But, think about it this way, what sounds more exciting and possible? Get into really great shape in 90 days and culminate it with a fitness photo shoot. Mentally, I think it makes all the difference.

4. Find Consistent Accountability

Daily, weekly and monthly accountability are massively important. Every day I knew I had to drink 1 gallon of water, get my six meals in and do the workout required (or rest for that day). I knew every Thursday I'd get my butt out of bed, put on a swimsuit and have Marcie shoot photos of me. And I knew my food log was due.

Every month, I knew I'd have a Skype convo with Rob & Kim to see how I was doing, answer questions, etc. This accountability is fantastic. It keeps you on track. It keeps you to your word. And it is consistent enough where I couldn't escape it.

You might be different in terms of frequency to keep you on track, but I'd recommend finding something consistent that you have to report ... whatever it might be.

It will make all the difference between one of those "started but never completed" projects and accomplishing a massive goal.

5. The More You Want Something, The More Effort You Will Put Into It.

Transformations or taking on a massive new project aren't easy … or everyone would be able to do them at a drop of a hat. There will be jerky negabots who rear their ugly heads telling you that you are crazy or you will fail (and you might even think that sometimes).

You will probably have to make changes to your lives that are uncomfortable (and for some, change itself is a massive challenge). You can have the amazing help and accountability you need, but without wanting it bad enough and being willing to put in the work, it will be impossible to complete.