Body Transformation: Going The Distance

Dennis' health deteriorated so far that he forgot what it was like to feel good. He followed his wife's lead, lost 27 percent body fat, and discovered his potential!

Name: Dennis Cane
Email: leatherboyz@vodamail.co.za
BodySpace: CAD007

Dennis Cane Dennis Cane
AGE 40
HEIGHT
6'2"
WEIGHT
213 lbs
BODY FAT
43%
AGE 40
HEIGHT
6'2"
WEIGHT
194 lbs
BODY FAT
16%

Post To Fitboard

Why I Decided to Transform

I was overweight since childhood with bad eating habits and no exercise whatsoever. Some days, I went without food and only ate one huge meal at night. If I got really hungry, I bought fast food or ate pizza. My health deteriorated and I developed high blood pressure, high blood sugar, and high cholesterol due to poor nutrition.

I finally grew tired of being embarrassed to take my shirt off and started to worry about my health because I could feel and see myself deteriorating. My wife started training about a year ago and asked me to join her in a 12-week transformation. I had nothing to lose except fat, so I committed and off we went on our journey to a better, healthier life.

How I Accomplished My Goals

I went to a personal trainer who conducted my full-body assessment. He created a diet and a gym program for me to follow. I went in for follow-up consultations every four weeks to monitor my progress.

It was tough not to cheat. Luckily, my wife supported me 100 percent and was with me every step of the way. It was amazing to have my best friend stand with me through everything. The first few months were tough to adjust to the new diet, the frustrations, and living for cheat days. It took dedication. The food preparation is time consuming and it requires hard work and ingenuity to keep the food interesting. I keep telling my friends that my wife now has 101 recipes for chicken breast filets.

This challenge was more mental than physical because you have to keep your mind focused on your goal to achieve it. The training was easy and fun, so I had no problems there. The formula is: 60 percent diet, 30 percent training, and 10 percent rest.

Supplements that Helped Me Through the Journey
Pre-workout
Diet Plan that Guided My Transformation
Meal 1
  • oats

    Oats

    50g

  • eggs

    Egg Whites

    4

  • eggs

    Egg Yolk

    1

Meal 2
  • cod

    Cod

    200g

  • rice

    Basmati Rice

    100g

  • pineapple

    Pineapple

    100g

Meal 3
  • chicken

    Chicken

    160g

  • sweet potato

    Sweet Potato

    100g

  • salad

    Salad

    100g

Meal 4: Post-workout
Meal 5
  • steak

    Steak

    180g

  • veggies

    Vegetables

    120g

Training Regimen that Kept Me on Track

I followed this program for nearly five weeks and then I started doing more weight training (heavier weights and fewer reps) to build muscle.

Day 1: Cardio/Full-body Circuit

Cardio (Warm-up)

    • cardio cardio

      Cardio

      10 minutes

Circuit: 2 sets of 20 reps with 30 seconds rest

  • Clean and Press Clean and Press

    Clean and Press

    2 sets of 20 reps
  • Machine Bench Press Machine Bench Press

    Machine Bench Press

    2 sets of 20 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    2 sets of 20 reps
  • Barbell Curl Barbell Curl

    Barbell Curl

    2 sets of 20 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    2 sets of 20 reps
  • Barbell Step Ups Barbell Step Ups

    Barbell Step Ups

    2 sets of 20 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    2 sets of 20 reps
  • Leg Press Leg Press

    Leg Press

    2 sets of 20 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    2 sets of 20 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    2 sets of 20 reps
  • Decline Crunch Decline Crunch

    Decline Crunch

    2 sets of 20 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    2 sets of 20 reps
  • Seated Barbell Twist Seated Barbell Twist

    Seated Barbell Twist (Performed standing)

    2 sets of 20 reps
  • cardio cardio

    Cardio

    20 minutes
Day 2: Cardio
  • cardio cardio

    Cardio

    45 minutes
Day 3: Cardio/Full-body Circuit

Cardio (Warm-up)

    • cardio cardio

      Cardio

      10 minutes

Circuit: 2 sets of 20 reps with 30 seconds rest

  • Crunches Crunches

    Crunches

    2 sets of 20 reps
  • Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

    Flat Bench Lying Leg Raise (On floor)

    2 sets of 20 reps
  • Jackknife Sit-Up Jackknife Sit-Up

    Jackknife Sit-Up

    2 sets of 20 reps
  • Pushups Pushups

    Pushups

    2 sets of 20 reps
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    2 sets of 20 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    2 sets of 20 reps
  • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

    Bent Over Two-Dumbbell Row

    2 sets of 20 reps
  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version

    2 sets of 20 reps
  • Dumbbell Bicep Curl Dumbbell Bicep Curl

    Dumbbell Bicep Curl

    2 sets of 20 reps
  • Barbell Step Ups Barbell Step Ups

    Barbell Step Ups

    2 sets of 20 reps
  • Dumbbell Lunges Dumbbell Lunges

    Dumbbell Lunges

    2 sets of 20 reps
  • Barbell Squat Barbell Squat

    Barbell Squat

    2 sets of 20 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    2 sets of 20 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    2 sets of 20 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    2 sets of 20 reps
  • cardio cardio

    Cardio

    20 minutes
Day 4: Cardio
  • cardio cardio

    Cardio

    45 minutes
Day 5: Cardio/Full-body Circuit

Cardio (Warm-up)

    • cardio cardio

      Cardio

      10 minutes

Circuit: 2 sets of 20 reps with 30 seconds rest

  • Leg Extensions Leg Extensions

    Leg Extensions

    2 sets of 20 reps
  • Leg Press Leg Press

    Leg Press

    2 sets of 20 reps
  • Barbell Squat Barbell Squat

    Barbell Squat

    2 sets of 20 reps
  • Barbell Lunge Barbell Lunge

    Barbell Lunge

    2 sets of 20 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    2 sets of 20 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    2 sets of 20 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    2 sets of 20 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    2 sets of 20 reps
  • Standing Biceps Cable Curl Standing Biceps Cable Curl

    Standing Biceps Cable Curl

    2 sets of 20 reps
  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    2 sets of 20 reps
  • Wide-Grip Pulldown Behind The Neck Wide-Grip Pulldown Behind The Neck

    Wide-Grip Pulldown Behind The Neck

    2 sets of 20 reps
  • Sit-Up Sit-Up

    Sit-Up (on Roman Chair)

    2 sets of 20 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    2 sets of 20 reps
  • Seated Barbell Twist Seated Barbell Twist

    Seated Barbell Twist (Performed standing)

    2 sets of 20 reps
  • cardiocardio

    Cardio

    20 minutes
Day 6: Cardio
  • cardio cardio

    Cardio

    45 minutes
Day 7: Rest

What Aspect Challenged Me the Most

Cardio and the cod—i.e., my diet—were extremely hard at times.

My Future Fitness Plans

My future plan is to make my current "after" photo my next "before" photo.

Suggestions for Aspiring Transformers

The secret to getting ahead is getting started. Listen to other people's advice, but do your own research to learn what is best for you.

How Bodybuilding.com Helped Me Reach My Goals

When you start this journey, there are many influences. People at the gym, friends, and family have an opinion about training, dieting, and supplements. I believe you should listen to your own body.

This is where Bodybuilding.com came into the picture for me. I did research on the site almost every day about supplements, diets, and avoiding plateaus. The forums and the advice throughout were superb.