Body Transformation: Fitness Thurs-ty

This adrenaline junkie was addicted to physical activity before a back injury sidelined him a wheel chair for years. See how Dan fought back to regain his body and capture his lifelong goals!

Name: Dan Thurs
Email: dan@thurs.net
BodySpace: danthurs

Dan Thurs Dan Thurs
AGE 47
HEIGHT
5'8"
WEIGHT
169 lbs
BODY FAT
15%
AGE 48
HEIGHT
5'8"
WEIGHT
192 lbs
BODY FAT
12.5%

Why I Decided To Transform

I was small and thin as a child. In high school, I decided to try weight lifting. I didn't know what I was doing, but I still tried. I was a very active after high school and participated in sky diving, mountain climbing, karate, and biking. I'm the type of person that never sits still.

In my 30s, I had a serious back injury and was unable to walk. I could get around a bit, but for the most part I was in a wheelchair. I finally had surgery and the problem was corrected. They had me walking the next morning. By the next day, the nurses were telling me to stop walking so much and rest. I told them no. My goal was to walk from one end of the hall to the other and back. It took all day, but reaching the far wall and touching it was very rewarding.

I made the mistake of letting this injury hold me back from an active lifestyle. I didn't want to get hurt again, so I stopped being active and started to pack on pounds. I hit 198 pounds. This wasn't me. That's when I started working out, got back into martial arts, lost a lot of weight, and got down to 159 pounds. I was unhappy with how I looked, so I started weight lifting, put on a few pounds, and started feeling better about my appearance.

I started doing heavy weapons fighting in full armor and worked out harder to deal with the weight of the armor. I'm a performer at a renaissance faire. My persona is a barbarian, so I wanted to be in the best physical shape possible and build muscle. Last year, I was tired of being covered up because I didn't like how I looked. I hit the workouts hard and still didn't see the results I wanted. I adjusted my diet and finally started to see real results.

How I Accomplished My Goals

Raw dedication is how I got to where I am now. It started by learning how to walk again, forcing my way through injuries, and ignoring the pain and fear. My wife pushes me with encouraging words and laughs at me if I cry too much or stop too early.

Eating right has been the hardest part of this journey. In order to achieve my goals, I have to consume the right amount of macronutrients. My wife and I don't buy prepared foods anymore; we prepare our meals from scratch. We make one very large meal, divide it up into single serving containers, and put them in the deep freezer. We weigh and label everything so we know exactly what we're eating.

Supplements That Helped Me Through The Journey
Pre-workout
Diet Plan That Guided My Transformation
Meal 1
Meal 2: Post-workout
Meal 3
Meal 4
Meal 5
Meal 6
Training Regimen That Kept Me On Track

I built my own workout and change it up every week. I had to build it around my work schedule. Working 12-hour days limits my gym time, so I do strength training on days I have off. When I'm do cardio on the three days that I work. (walking 10-12 miles during a 12 hour shift).

Day 1: Triceps/Shoulders/Chest
  • Machine Triceps Extension Machine Triceps Extension

    Machine Triceps Extension

    2 sets of 6-10 reps
  • Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment

    Triceps Pushdown - Rope Attachment

    2 sets of 6-10 reps
  • Standing Military Press Standing Military Press

    Standing Military Press

    3 sets of 6-10 reps
  • Smith Machine Shrug Smith Machine Shrug

    Smith Machine Shrug

    2 sets of 6-10 reps
  • Arnold Dumbbell Press Arnold Dumbbell Press

    Arnold Dumbbell Press

    2 sets of 6-10 reps
  • Reverse Flyes Reverse Flyes

    Reverse Flyes

    3 sets of 6-10 reps
  • Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck

    Standing Barbell Press Behind Neck

    2 sets of 6-10 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    2 sets of 6-10 reps
  • Butterfly Butterfly

    Butterfly

    3 sets of 6-10 reps
Day 2: Rest or Cardio
  • Trail Running/Walking Trail Running/Walking

    Trail Running/Walking

    10-12 miles
Day 3: Biceps/Back
  • Barbell Curl Barbell Curl

    Barbell Curl

    3 sets of 6-10 reps
  • Incline Dumbbell Curl Incline Dumbbell Curl

    Incline Dumbbell Curl

    3 sets of 6-10 reps
  • Two-Arm Dumbbell Preacher Curl Two-Arm Dumbbell Preacher Curl

    Two-Arm Dumbbell Preacher Curl

    3 sets of 6-10 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    3 sets of 6-10 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    2 sets of 6-10 reps
  • Underhand Cable Pulldowns Underhand Cable Pulldowns

    Underhand Cable Pulldowns

    2 sets of 6-10 reps
  • Straight-Arm Pulldown Straight-Arm Pulldown

    Straight-Arm Pulldown

    2 sets of 6-10 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    3 sets of 6-10 reps
Day 4: Rest or Cardio
  • Trail Running/Walking Trail Running/Walking

    Trail Running/Walking

    10-12 miles
Day 5: Legs
  • Barbell Squat Barbell Squat

    Barbell Squat

    3 sets of 6-10 reps
  • Standing Barbell Calf Raise Standing Barbell Calf Raise

    Standing Barbell Calf Raise

    3 sets of 6-10 reps
  • Leg Press Leg Press

    Leg Press

    3 sets of 6-10 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    3 sets of 6-10 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    3 sets of 6-10 reps
  • Barbell Glute Bridge Barbell Glute Bridge

    Barbell Glute Bridge

    3 sets of 6-10 reps
Day 6: Rest or Cardio
  • Trail Running/Walking Trail Running/Walking

    Trail Running/Walking

    10-12 miles
Day 7: Abs
  • Crunches Crunches

    Crunches

    3 sets of 100 reps
  • Dumbbell Side Bend Dumbbell Side Bend

    Dumbbell Side Bend

    3 sets of 50 reps
  • Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

    Flat Bench Lying Leg Raise

    3 sets of 50 reps
  • Oblique Crunches Oblique Crunches

    Oblique Crunches

    3 sets of 100 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    3 sets of 15 reps
  • Side Jackknife Side Jackknife

    Side Jackknife

    3 sets of 35 reps
  • Plank Plank

    Plank

    3 sets of 2 min
  • Side Bridge Side Bridge

    Side Bridge (Single leg)

    4 sets of 1 min
What Aspect Challenged Me The Most

Dieting is the most challenging part. It's constantly being changed. I may add or remove calories depending on what my weight is doing.

My Future Fitness Plans

I want to keep pushing myself and stay healthy. My goal is to hit 225 pounds with less than 10 percent body fat when I reach 50 years old and enter my first bodybuilding competition.

Suggestions For Aspiring Transformers

You can only do this for yourself. I've always said: "Zero excuses, 30 percent exercise, 70 percent diet, and 100 percent satisfaction. We all have what it takes; it's just a matter of using that inner strength.

How Bodybuilding.com Helped Me Reach My Goals

I'm a learn-as-you-go person. I found the information on Bodybuilding.com to be very helpful. I learned so much from reading on the site; how to eat, set up a routine, and have proper form on each exercise. I wouldn't be where I am today without the resources at Bodybuilding.com.