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Male Transformation Of The Week - David G.

At age 37, David decided it was time to get in shape. He was overweight, unhappy and there was no gym where he lived. Learn more about this amazing transformation and how he lost 50 pounds and a whole lot of waist!

Before Before:
254 lbs
After After:
204 lbs

Vital Stats

Name: David G.
Age: 42
Height: 5'7"

Weight: 254 lbs.
Arms: 17.25"
Chest: 52"
Thighs: 24"
Waist: 45"

Weight: 204 lbs.
Arms: 17.50"
Chest: 47"
Thighs: 23"
Waist: 36"

Why I Got Started

In 2002 at age 37, I decided it was time to get in shape. I was overweight and there was no gym in the small town I lived in at the time; so I ordered workout videos from a TV infomercial. The workout I did was P90, which involved weightlifting with dumbbells, and cardio. I would lose 60 pounds over 9 months with this workout. I continued with this and other workouts from this company for 3 years.

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At Age 37, I Decided It Was Time To Get Into Shape.

In 2004, my town got its first gym, and I became a charter member; was glad to get out of my living room to workout. I loved the gym atmosphere; couldn't wait to get there, hated to leave. My goal was simple: get huge and massive. For most of 2005 I did the Max OT workout, and loved it - made incredible strength gains.

What Is The Best Max-OT Workout?
Max-OT is a training method used by many bodybuilders. Our forum members have put together the best workouts, who benefits, results to expect and much more.
[ Click here to learn more. ]

In 2006 I did Doggcrapp training and really, really loved this workout. The bad thing about trying to get big and massive: you have to eat a lot and my body/genetics does not handle that well. I put on a lot of muscle mass to be sure, but I also put on a lot of fat.

The fundamental principles of DC training include:
  • Incredibly heavy weights
  • Multi-rep rest pausing
  • Low volume with higher frequency
  • Extreme stretching
  • Carb cutoffs
  • Low intensity cardio
  • High protein intake
  • Blasting and cruising phases

By the end of 2006 I was bench pressing 350, squatting 405, deadlifting 485; but I was 254 lbs, still carrying around other health problems - something needed to change.

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I Workout With P90X.

How I Did It

In order to lose body fat and lean out, I decided to shock my system with something completely different from the low rep, heavy weight gym programs I have been doing for 2.5 years. I started P90X; another home DVD workout. This workout is incredible; it knocked more than 50 pounds off me, and to the best of my knowledge, I have not lost any muscle mass or strength.


I don't have a big budget for supplements, but my mainstay is ON 100% Whey, and NO-Xplode, when I can afford it.

ON 100% Whey Protein.

Sample Week Of My Diet






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Dave G.

Sample Week Of Training

These days I am following P90X by the book.

12 Highly Intense Workouts

  • Chest & Back

          Targeted strength & balance

  • Plyometrics


          Jumping cardio

  • Shoulders & Arms


          Combination of pressing, curling, and flyes

  • Yoga X


          Strength, balance, flexibility, and breath work

  • Legs & Back


          Squat, lunge, and pull exercises

  • Kenpo X


          Cardio with punching and kicking

  • X Stretch


          Prevent injuries and avoid plateaus

  • Core Synergistics


          Support multiple muscle groups

  • Chest, Shoulders & Triceps


          Targeted strength & definition

  • Back & Biceps


          Focus on toning

  • Cardio X


          Low impact cardio

  • Ab Ripper X

          Ab sculpting

Suggestions For Others

Find a program you love and stick with it!

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Dave G. 204 lbs.

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