Body Transformation: Wales Weight Gainer

Anorexia had a stranglehold on Daniel. He lived on no more than 900 calories a day and needed help. See how and Kris Gethin lifted him out of the dumps!

Name: Daniel Williams
BodySpace: DannW1993

Daniel Williams Daniel Williams
AGE 17
103 lbs
AGE 18
121 lbs

Why I Decided To Transform

I was diagnosed with anorexia at age 17. There were many days I would starve myself with low calorie foods and cut my intake to approximately 900 calories. At the time, I was a Welsh sprinter, so my metabolism was always high. This made me feel weaker and weaker. Later that year, my Taid (grandfather) was diagnosed with cancer and became ill.

He stopped eating because he didn't have the willpower. My mum (mom) was close to my Taid and got upset when she realized I could possibly follow his path. At that point, I made the decision to get bigger, stronger, and smarter.

How I Accomplished My Goals

I started going to my local gym at the running track. There, I got a few pointers from fellow athletes on certain exercises and how they benefit me, but I didn't feel this was helping me improve.

I joined a local gym near my college where I met others with the same goals. The instructors gave me lots of help and started me on the right track. One friend suggested where I found loads of amazing workouts.

I followed Kris Gethin's 12-Week Hardcore Trainer for a few weeks until someone suggested I create my own routine. I spent two months trying many different exercises and created the ultimate workout for me.

Supplements That Helped Me Through The Journey

The supplements that helped me through my journey consisted of whey protein, BCAAs, creatine, and omega-3 fish oils. When I started using supplementations properly, my energy levels raised. Quality supplements will never equal proper nutrition and sleep.

Diet Plan That Guided My Transformation

The diet plan I followed during my transformation consisted of protein, carbs, and healthy fats (40/40/20) respectively.

Daily Breakdown
  • Calories: 2306 kcal
  • Protein: 273g
  • Carbs: 223g
  • Fats: 23g
Meal 1: Breakfast (422kcal)
Meal 2: Pre-workout (325kcal)
  • tuna



  • Whole-Wheat Wrap

    Whole-Wheat Wrap


  • banana



Meal 3: Post-workout: (261kcal)
Meal 4: Lunch (410kcal)
  • chicken

    Chicken Breast, diced


  • pasta

    Whole-Wheat Pasta


  • tomato sauce

    Tomato Pasta Sauce

    1 can

Meal 5: Snack (238kcal)
  • Homemade Oat Bar

    Homemade Oat Bar


Meal 6: Dinner (455kcal)
  • chicken

    Chicken Breast


  • pasta

    Whole-Wheat Pasta


  • vegetables



Meal 7: Supper (202kcal)
Training Regimen That Kept Me On Track

I use a six-day split and prefer to hit the head of each muscle separately to ensure maximum growth in that area. I like incorporating drop sets in most of my exercises. I feel the muscles work hardest when they're exhausted. I take 45-60 seconds rest between each set and about 60-90 seconds between each exercise. I do 20-30 minutes of moderate cardio Tuesday, Thursday, and Saturday mornings as soon as I wake up.

Day 1: Legs/Abs
Day 2: Shoulders/Cardio
Day 3: Back
Day 4: Arms/Cardio
Day 5: Chest
Day 6: Abs
Day 7: Rest

What Aspect Challenged Me The Most

The hardest part was the diet. Eating a lot was extremely difficult because my stomach shrunk from my phase of anorexia. Buying food was hard because it was expensive on my family, but I worked hard and was able to find ways to get the food. Buying in bulk was the easiest option.

Being a college student and finding time to consume my meals was a challenge because I couldn't eat during my lessons. I had to plan my workout around my eating schedule. Luckily, I found a great recipe for homemade meal replacements bars that was relatively cheap. It's all about planning ahead.

My Future Fitness Plans

In the coming years, I hope to become a fitness instructor and help others achieve their goals to prove a point to myself, my family, and others that anything is possible if you believe. I would like to enter a few competitions to gain recognition and start my own sports nutrition brand.

Suggestions For Aspiring Transformers

The best suggestion I can offer anyone is to never give up and follow your dreams. Work hard and anything is possible. Don't ignore information from people, but don't take to it right away. Think about it and work around what they say. Something that may work for them, may not work for you. Keep your family and friends close and don't push them away. At first, they may seem to neglect your choice, but they will be there to support you in the future.

How Helped Me Reach My Goals helped me big time. I was able to look at the transformation articles, which showed me that anything is possible. Check out BodySpace. It's a great way to meet people who share the same passion as you.

The forums are a great place to share ideas from recipes to workouts. You can answer any question you ask yourself on

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