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  1. #1
    Registered User David602's Avatar
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    Thumbs up 1 year transformation, 205lbs to 177lbs 8% BF

    This month marks 1 year since I started on this fitness journey. As a boyscout leader, it was embarassing to be in last place on our hikes. As a father, it was embarrassing when my 6 year old daughter told me I was getting fat.

    After 3 months at the gym, 2 rounds of P90X and 30 days of Insanity Asylum and eating clean, my health and fitness have been completely changed. Through it all, I learned that nutrition makes up 70% of the results.

    In fact, it's totally changed my life. My friends, coworkers and family have all been amazed. It's done wonders for my relationship with my wife too.

    I highly recommend it for everyone. If I could do this, SO CAN YOU!



    I've learned from past experience that people on these boards have wildly different interpretations of bodyfat estimations but using the Johnson/Pollock 4 method, fat calipers and an online calculator, it's coming in around 8% now. As a mesomorph... it seems pretty accurate.
    Featured as Bodybuilding.com's Transformation of the week:
    http://www.bodybuilding.com/fun/dont-let-poor-health-choices-catch-up-with-you.html
    My 10 month results from P90X http://www.youtube.com/watch?v=76X-JOJug6w
    My 6 month results from P90X http://www.youtube.com/watch?v=hFgZZE_2WhA
    My P90X Nutrition plan http://mysymfitness.com/nutrition/p90x_nutrition/
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  2. #2
    Registered User areese1803's Avatar
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    Originally Posted by David602 View Post
    This month marks 1 year since I started on this fitness journey. As a boyscout leader, it was embarassing to be in last place on our hikes. As a father, it was embarrassing when my 6 year old daughter told me I was getting fat.

    After 3 months at the gym, 2 rounds of P90X and 30 days of Insanity Asylum and eating clean, my health and fitness have been completely changed. Through it all, I learned that nutrition makes up 70% of the results.

    In fact, it's totally changed my life. My friends, coworkers and family have all been amazed. It's done wonders for my relationship with my wife too.

    I highly recommend it for everyone. If I could do this, SO CAN YOU!



    I've learned from past experience that people on these boards have wildly different interpretations of bodyfat estimations but using the Johnson/Pollock 4 method, fat calipers and an online calculator, it's coming in around 8% now. As a mesomorph... it seems pretty accurate.
    Great job! You look like a completely different person! Question: Did you follow the P90X diet? I am a personal trainer, but even trainers need a little motivation and a program not designed by ourselves sometimes. I find the diet to be unreasonable with all the recipes, plus all the milk products. I don't have time to cook and I can't drink milk. Did you follow the diet or use another nutritional program?
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  3. #3
    Registered User MichaelKB's Avatar
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    Wow... well done! Congratulations on your transformation! Reap the benefits!!!!!!!!
    Michael
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  4. #4
    Registered User john.macD's Avatar
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    Really good work bro, mirin your progress
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  5. #5
    Registered User David602's Avatar
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    Originally Posted by areese1803 View Post
    Great job! You look like a completely different person! Question: Did you follow the P90X diet? I am a personal trainer, but even trainers need a little motivation and a program not designed by ourselves sometimes. I find the diet to be unreasonable with all the recipes, plus all the milk products. I don't have time to cook and I can't drink milk. Did you follow the diet or use another nutritional program?
    Thanks!

    So I followed parts of the P90X Nutrition plan. I didn't use any of the recipes but I did follow the 3-phased approach. I actually increased my calories every 30 days to keep my metabolism revved up and prevent plateauing. I cut out most dairy as I progressed but the most important parts that I followed were:

    1) Cutting out the junk (soda, juice, white flour carbs, saturated fats, and reducing sugar- even fruit).
    2) Having the right calorie goal (about a 600-800 daily deficit) to preserve as much muscle as possible.
    3) Eating 40% protein, 40% carb, 20% fat

    I wrote an article all about it on my fitness website here:
    My P90X Nutrition plan

    Let me know if you have anymore questions.. I recorded everything as I progressed. What I ate each day, my weight and bodyfat each week.. etc.

    David
    Featured as Bodybuilding.com's Transformation of the week:
    http://www.bodybuilding.com/fun/dont-let-poor-health-choices-catch-up-with-you.html
    My 10 month results from P90X http://www.youtube.com/watch?v=76X-JOJug6w
    My 6 month results from P90X http://www.youtube.com/watch?v=hFgZZE_2WhA
    My P90X Nutrition plan http://mysymfitness.com/nutrition/p90x_nutrition/
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  6. #6
    Registered User David602's Avatar
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    Originally Posted by MichaelKB View Post
    Wow... well done! Congratulations on your transformation! Reap the benefits!!!!!!!!
    Thanks bro.. appreciate that!
    Featured as Bodybuilding.com's Transformation of the week:
    http://www.bodybuilding.com/fun/dont-let-poor-health-choices-catch-up-with-you.html
    My 10 month results from P90X http://www.youtube.com/watch?v=76X-JOJug6w
    My 6 month results from P90X http://www.youtube.com/watch?v=hFgZZE_2WhA
    My P90X Nutrition plan http://mysymfitness.com/nutrition/p90x_nutrition/
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  7. #7
    Dreamer Cut AirForceV's Avatar
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    Congrats.

    I love seeing these before/after photos, not only do your muscles get bigger but your smile does too.

    Keep it up.
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  8. #8
    Registered User 1skinny_dude's Avatar
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    Awesome job!!!!!
    Attempting to earn a new screen name, my log: http://forum.bodybuilding.com/showthread.php?p=503452151

    One year progress: http://forum.bodybuilding.com/showthread.php?t=130620043

    And if you look at your reflection, is that all you want to be?
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  9. #9
    Registered User AccurateArrows's Avatar
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    Amazing bro. Truly stated
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  10. #10
    Registered User An7h0ny's Avatar
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    well done with your transformation, you are a changed man! keep it up, congratz
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  11. #11
    Banned BigD208's Avatar
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    Totally amazing man! That definitely took some serious dedication!


    You are a year older but LOOK 5+ years younger!
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  12. #12
    Ectofish's Sister Bodybreak's Avatar
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    [QUOTE=KJ23;709230111]
    Originally Posted by David602 View Post
    This month marks 1 year since I started on this fitness journey. As a boyscout leader, it was embarassing to be in last place on our hikes. As a father, it was embarrassing when my 6 year old daughter told me I was getting fat.

    After 3 months at the gym, 2 rounds of P90X and 30 days of Insanity Asylum and eating clean, my health and fitness have been completely changed. Through it all, I learned that nutrition makes up 70% of the results.

    In fact, it's totally changed my life. My friends, coworkers and family have all been amazed. It's done wonders for my relationship with my wife too.

    I highly recommend it for everyone. If I could do this, SO CAN YOU!

    Quote from his youtube Channel: "In June I was 205 lbs and 25% body fat. After 180 days of intense working out, great nutrition and the right supplements, I completely transformed my body. By December, I was 177 lbs, 8% body fat and with the p90x ab ripper, had a sixpack for the first time in my life. Thanks for watching - check out my p90x review. "

    So is this a 1 year transformation or 6 month Transformation. Going by what your picture says in 1year you Went down to 8% BF, but on your youtube channel says a completely different story, 6 months???? HMMMMMMM I SMELL SCAM! This dude is a pathetic piece of ****.
    Woah, calm the fukk down.

    Negged.
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  13. #13
    Registered User heiwa's Avatar
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    [QUOTE=KJ23;709252311]
    Originally Posted by KJ23 View Post

    He changed his story again in this video going from 1 year, to 6 months, to now 10 months....
    Same bs 205 25% bf to 177 8% BF

    http://forum.bodybuilding.com/newrep...ly&p=709250721

    Dude has the nerve to tell me to calm down, while this dude is making people believe in a product that costs hundreds.
    notsureifsrs.jpg
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  14. #14
    Registered User KJ23's Avatar
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    Arrow

    [QUOTE=heiwa;709252981]
    Originally Posted by KJ23 View Post

    notsureifsrs.jpg
    I don't even care man, dude's story seems very shady, trying to save people $$$ but not worth it if people are going to bash me.
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  15. #15
    Registered User woodie2007's Avatar
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    Really great transformation. Great to see all these great results change peoples lifes aswell. Awesome!
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  16. #16
    Registered User Gobays's Avatar
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    wow man awesome transformation!
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  17. #17
    Work. Learn. Win. Dexter3000's Avatar
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    great work man, inspiring.

    How many cals were you consuming?
    Iron, sometimes it sets my teeth on edge, other times it helps me control the chaos.

    ++ Positivity Crew ++
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  18. #18
    Registered User ChadManAU's Avatar
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    Fantastic job man. Repped

    As for everyone saying he is just trying to push a product, everyone I know who has used it and followed it got about the same results. It is great for cutting fat. Besides, I doubt beachbody would take the time to send people to the bb forums to try to pick people up when they know they will get blasted by people who want to shove dogmatic "GYM ONLY" rules down their throats.
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  19. #19
    169 11% in avi ezra76's Avatar
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    Great job. Not to burst your bubble but you are not 8% though.
    Reps back 2k+
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  20. #20
    Registered User MichaelKB's Avatar
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    Originally Posted by ezra76 View Post
    Great job. Not to burst your bubble but you are not 8% though.
    I think he meant he lost 8%....
    Michael
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  21. #21
    Registered User xTempest's Avatar
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    Impressive transformation regardless of how long it took. Hope you continue to live healthy.
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  22. #22
    Registered User caj's Avatar
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    Meaning no disrespect at all

    Before, you looked like an unhealthy man in his mid 40s

    Now, you look like an extremely fit 30 year old man

    Excellent work, man.
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  23. #23
    169 11% in avi ezra76's Avatar
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    Originally Posted by MichaelKB View Post
    I think he meant he lost 8%....
    It's in the last line under pics. Also thinks he's a meso at 5"10" buck 70, rolleyes.

    I wouldn't bother if this were a regular bb.com member and not a guy with 6 links in his sig. self promoting. Progress for a yr. is average, pics are touched up, bodyfat is more like 11%.
    Reps back 2k+
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  24. #24
    Registered User canadiancoops's Avatar
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    wow lots of hating pr!cks on this forum

    Great job on your progress OP.
    The body doesn't struggle to lose weight...the mind does - keep measurements, keep your sanity.

    I'm an Englishman living in Canada...oh how I miss a decent curry!

    Former skinny fat member @ 158lbs and 18% body fat - now 205lbs and 15%. It's been a long journey but a rewarding one.
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  25. #25
    Registered User David602's Avatar
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    [QUOTE=KJ23;709254121]
    Originally Posted by heiwa View Post

    I don't even care man, dude's story seems very shady, trying to save people $$$ but not worth it if people are going to bash me.
    Chill out dude.. is this your normal response to people? Assume they are lying and expect the worse?

    I posted my 6 month transformation here in the forums back around January 2011:
    http://forum.bodybuilding.com/showth...3&goto=newpost

    It got a huge response and Bodybuilding.com featured it as a Transformation of the week (see the link in my sig?)

    THIS thread (the one you're reading now) is my 1 year update!

    Save people money from what? P90X? It works.. clearly it does. But maybe you can help me save the $600 I spent on a 24/hour fitness membership that I never use anymore... I've done it 3x over the last 12 years..

    Now I do all my working out at home... I'm coaching over 400 people now (many from this forum) and there's a bunch of new transformation success stories from people using P90X. I post them on my website and we have a pretty active facebook group...

    Anyway- instead of automatically hating next time..perhaps ask a few questions to allow the person to clear up your confusion...
    Featured as Bodybuilding.com's Transformation of the week:
    http://www.bodybuilding.com/fun/dont-let-poor-health-choices-catch-up-with-you.html
    My 10 month results from P90X http://www.youtube.com/watch?v=76X-JOJug6w
    My 6 month results from P90X http://www.youtube.com/watch?v=hFgZZE_2WhA
    My P90X Nutrition plan http://mysymfitness.com/nutrition/p90x_nutrition/
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  26. #26
    Registered User David602's Avatar
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    Originally Posted by caj View Post
    Meaning no disrespect at all

    Before, you looked like an unhealthy man in his mid 40s

    Now, you look like an extremely fit 30 year old man

    Excellent work, man.
    Hey - I appreciate that man.. and yes, I feel completely different. The impact it's had on my friends/family and co-workers has been amazing. My friends list on Facebook grew from 140 to 625+ just in the past 6 months.. it's crazy!!

    David
    Featured as Bodybuilding.com's Transformation of the week:
    http://www.bodybuilding.com/fun/dont-let-poor-health-choices-catch-up-with-you.html
    My 10 month results from P90X http://www.youtube.com/watch?v=76X-JOJug6w
    My 6 month results from P90X http://www.youtube.com/watch?v=hFgZZE_2WhA
    My P90X Nutrition plan http://mysymfitness.com/nutrition/p90x_nutrition/
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  27. #27
    Registered User David602's Avatar
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    Originally Posted by ezra76 View Post
    It's in the last line under pics. Also thinks he's a meso at 5"10" buck 70, rolleyes.

    I wouldn't bother if this were a regular bb.com member and not a guy with 6 links in his sig. self promoting. Progress for a yr. is average, pics are touched up, bodyfat is more like 11%.
    Clearly you don't understand body types.. because being a mesomorph has nothing to do with height and weight. If you read in Arnold's book on modern bodybuilding, he explains that through intense effort.. you can actually change your body type.

    Mesomorphs tend to gain muscle and fat more easily, have larger chests, and sholders, more athletic. Vs. an Ectomorph who has a very thin frame, flat chest, small shoulders...
    http://www.muscleandstrength.com/art...endomorph.html

    The reason I have a lot of sigs is because when I first posted my 6 month transformation I got bombarded with questions about my nutrition, supplements, etc.. and I posted it all on my website. Perhaps a numskull like you would rather retype the same answers over and over or even has the time too? No thanks...

    Here is my original thread:
    http://forum.bodybuilding.com/showth...3&goto=newpost

    Oh and my progress for a year is average? the average american is obese my friend. So are you must be saying that for a crazy fitness fanatic that completely changes his diet and exercise routine and gets a 6 pack for the first time in his life while holding down a job, going to school in the evening and has 3 kids and gets ripped, it's average? In that case, cool - thanks!

    Bodybuilding.com thought it was good enough to feature as their transformation of the week but I guess it's not good enough for Ezra76... maybe some day
    Featured as Bodybuilding.com's Transformation of the week:
    http://www.bodybuilding.com/fun/dont-let-poor-health-choices-catch-up-with-you.html
    My 10 month results from P90X http://www.youtube.com/watch?v=76X-JOJug6w
    My 6 month results from P90X http://www.youtube.com/watch?v=hFgZZE_2WhA
    My P90X Nutrition plan http://mysymfitness.com/nutrition/p90x_nutrition/
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  28. #28
    Registered User David602's Avatar
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    Originally Posted by Dexter3000 View Post
    great work man, inspiring.

    How many cals were you consuming?

    I ate 1900 calories at 40/40/20 (protein/carbs/fat) for the first 3 months at the gym, mostly just resistance training, little cardio

    Then I started p90x eating 2100 calories at 50/30/20... for 30 days
    Then I moved up to 2300 calories at 40/40/20 for 30 days
    Then I moved up to 2500 calories at 40/40/20 for 30 days

    I finished at 177 lbs...around 8-9% body fat

    I then did a second round of p90x but focused purely on bulking up.. I ate 3600 calories the whole time, reduced cardio and used the bowflex 1090s to lift as heavy as possible. I also got a bench and stopped doing push-ups. I documented my bulking up diet, supplements and modifications to P90X here:
    http://mysymfitness.com/fitness/p90x-round-2/

    I finished that at 188 lbs 10.3% body fat

    Since then, I've been doing Insanity Asylum and P90X Hybrid at 2400 calories, 40/40/20... I got down to 175, about 8% bodyfat...

    Now I'm increasing calories again... slowly at about 2600...

    David
    Featured as Bodybuilding.com's Transformation of the week:
    http://www.bodybuilding.com/fun/dont-let-poor-health-choices-catch-up-with-you.html
    My 10 month results from P90X http://www.youtube.com/watch?v=76X-JOJug6w
    My 6 month results from P90X http://www.youtube.com/watch?v=hFgZZE_2WhA
    My P90X Nutrition plan http://mysymfitness.com/nutrition/p90x_nutrition/
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  29. #29
    Registered User bbrem123's Avatar
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    wow man..great transformation...very inspiring...well done!
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  30. #30
    Registered User darkhack's Avatar
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    I'm a very adept analyzer.

    Everything you promote or talk about here is dependance-related.

    The entire objective of fitness, IMO, is to become extremely self-sufficient in mind and body. Yet, all this negative emotion follows you when you talk about it. The mentioning of stress levels in the picture. Saying you're entire family is now happier because of you being fit - how is happiness tied to fitness.........? And also the bit where you said you we're embarrassed when you daughter told you you we're fat. Getting someone into something out of guilt is the worst thing you can do to their sense of self - why would you mention something like this? Oh, and the sudden enabling, validating and building up of the emotional defenses of yourself when attacked by haters. You are either greedy or just looking for attention and reverence for what you've done. I am just judging from what you have said and done. Trust me, some of the haters hating on you in this thread might have their reasons. And if you think I am one of them, well, that's fine, you can think whateverthe****youwant.

    Regardless - the work has been put in and the results are obvious.
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