@fcbayernmun According to the "body-caliper" method I started at 24.5% and ended at 14% BF. I was tested by the same "certified" fitness professional throughout the 12 weeks and I do believe they know what their doing. And "yes" thanks for the credit! ;-)
@Villesanti Sorry if "how I did it" got lost elsewhere in the posts. No one likes to hear it but I went with the common sense method. Cut out the "alcohol, fat, salt and carbs" and exercise regularly. I'm proof you don't need a secret pill, fancy diet or expensive machine. Common sense works....too bad more people refuse to use it. ;-)
dude that is awesome your 43 years old and have that body. I hope to god that I get my six pack abs in about a year. I have been working out for two months now and started at the gym like two weeks ago. So wish me luck. I hope I get it done I am running to on the tredmill. I am also riding a mountain bike at least once a week. I think by February I will be down to 180 pounds I am 236 pounds right now from 250.
@uhavemooface That's awesome that you're taking control of your health and fitness. You'll get there..... stay focused and true to yourself. Do keep in mind that "Abs are made in the kitchen"......meaning that you can strenghten them with exercise but really getting them to show is going to be a dietary issue. Cut the junk and excess carbs towards the end and you'll get them to show.
@rhdtv2002 Thank you! It's been a number of years ago and I've slowly lost the battle but am going to rededicate myself to health and fitness as of 1/1/12. Will be documenting the transformation again..... stay tuned! ;-)
@davidbarwin same happened to me - no worries - I have good muscle memory. I was close to a 6 pack and lost over a few weeks getting sick and fell out of sync..but 2012 Im back at it - after the holidays..want to enjoy food for the holidays..
Very impressive results, especially in your 40s. I've noticed it gets harder to lose weight as I get older. I've tweaked my diet a little and exercise more, which really seems to help me lose weight and keep it off.
@pavy415 I appreciate the compliment but I'm not a bodybuilder..... I'm just a desk-bound self-employed "over the hill" middle aged man who will be turning 48 in May '12. My transformation has slipped in the last few years but I am going to do it again (and of course document it) starting 1/1/12.
@maziyar20 What part of getting into shape is impossible? I've slowly lost what I achieved over the past few years but am going to do it again starting 1/1/12 and posting results on my 48th birthday.....5/12/12
@aliisaleem1 Very nice job! Keep up the good work....... make it a "lifestyle" and you'll never find yourself in this place again. Spread the good word....... "consistent exercise and eating correctly" is the "magic pill" and it cost's nothing but a steadfast commitment to change. :-)
Ouch, you mean that you gained again? Okay, but the vid is 3 and a half years old. My weight is going up and down, but this is the first time I try to get a six pack with 38,5 years.
@WasGibtsLeute If we make dietary and exercise changes but don't turn them into an ongoing "way of life" then "yes" we will fall back into our old and ineffective ways. So ..."yes" I'm starting again and this time will focus on life "after" losing the weight. :-)
@jacobandollie I did it the good old fashion way by "Eating less but more often and exercising daily." The biggy was eating more protein and less carbs....no sugar and not cheating! :-)
Losing 5 1/2 inches around my waist and a total of 28 pounds is not "little" fat. Eating less and working out more will change your body and your life even into your 40s! :-)
@davidbarwin That's so true!Your progress is realistic,with a good diet and strict workouts one can safely and healthily lose a pound a week if he's been lifting for some time,if he's recently started,like you,28 pounds in 12 weeks is something realistic and respectable!
Damn wish i could get that. I wear a medium shirt/large, and still feel fat. i'm 5'11 and my LA fitness gym staff says I'm 7-9 percent body fat, but I still feel like I am more considering...i fluctuate between 145-155(on a bloaty full day). Can anyone tell me why I dont feel like 8 %? Unless, its not all muscle and just bone?
@DragoDillPepper ~~~~~ That's a good question........ why you don't feel like 8%. What are you looking to do now that you have a very low bodyfat....... do you want to maintain....... gain more muscle....... more flexibility? Shift your focus to something else and perhaps the perception of bodyfat will fall into place.
@davidbarwin Hmm, I dunno, but today I used the handheld body fat calculator and it reached 6.6(so I dropped about 3 ish pounds of body fat within 5 days). One day over summer I was actually 4%. I am trying to maintain as well as gain more flexability. How long will this take? What body fat are you at now?
hey david i got an event in around 50 days.... i wanna look my best i go gym 6 times a week i wanna gain muscle and loose as much weight as possible? any help with the cardio or dieting? and love ur transformation!
@razor02134 "Get uncomfortable (no pain no gain).......Keep your protein intake hi (or higher) decrease simple carbs (sugars, rice, breads, chips etc) ....... train very hard (not easy on a decreased calorie diet) and get plenty of rest. Eat at least 6 times a day and drink plenty of water......... all of the above is common sense but most people aren't interested in it.... :-)
@iserenadeyourmum You can workout 7 days a week if you'd like just make sure you vary the intensity so you're not overtraining. Part of a successful transformation is learning to listen to your own body and responding correctly. If you're not recovering and getting stronger then you need more rest regardless of how often you train. Use common sense.... ;-)
great job dave....although you weren't exactly in the worst shape in the world when you started.....but definite improvement. i am gonna do the same thing to my waist, thanks for the inspiration.
many trainors and friends ( who lost weight *60+ lbs ) told me that even just a strick diet will help u loss weight a lot..and so far i've lost 25 lbs in 4 months..if you're over weight try to do cardio 5 times a week..thats what i do, even lifting..the more u do, the faster and better results :)
@AundB You're partially correct..... I did lift weights for the entire twelve weeks. No running..... or fat burners, just a very strict diet for the final 28 days and very heavy lifting.
@miklosophy I did very little cardio...... it was a very calorie reduced diet and only weight training. I'm in the process of doing it again but I'm adding cardio because I don't want the 1000 calorie diet again....... that was very tough. :-)
@luckymaan123 Sure you can....... but you have to tailor your diet and exercise daily. The best example is the US military "Boot Camps"...... the average recruit will lose that much or more ...... -db
@IairbusI In all seriousness..... eat less but eat more often, exercise more and consistently plus above all else be patient. We don't gain weight over night nor will we lose it over night. Make up your mind that "Nothing tastes as good as "fit and healthy" feels." Believe me..... if I could do it......you can too! -david
I'm 18, 5'6 and 125 lbs. How many Calories should i be eating per day? I want to get down to about 120, but even more importantly lose about 5% body fat.
I'm also speedwalking 30 min a day about 4x a week.
Well there was a period of time when I would eat so much that my stomach hurt, but now I've cut down to 1200-1500 Cal a day. I eat breakfast, lunch, dinner, and one or two snacks.
@XXguitaraddictXX I estimate that I have around 5 lbs of extra body fat so I just want to get rid of it. Trust me, I'm not one of those ridiculously skinny girls who complains for no reason.
@ohgoodjoy hey heres what u do. Multiply ur body weight by fifteen and ull get ur calories for the day.then subtract 500 from that number, u should get the calories u need to lose weight. then u divide those calories by five for five meals per day. Also u need 120 g of carbs and protein. and try to stick to 40 -50 g of fat a day. so eat 8-10 g of fat a meal. trust me u do this and ull will lose the weight and accomplish ur goal
@ohgoodjoy hey heres what u do. Multiply ur body weight by fifteen and ull get ur calories for the day.then subtract 500 from that number, u should get the calories u need to lose weight. then u divide those calories by five for five meals per day. Also u need 120 g of carbs and protein. and try to stick to 40 -50 g of fat a day. so eat 8-10 g of fat a meal. trust me u do this and ull will lose the weight and accomplish ur goal
it is easy to loose weight i weighed 260 pounds and lost 50 pounds in 3 weeks... but i did run a mile everyday and ate once a day and hit the gym twice a day i still do it
eating once a day is very unhealthy and your more likely to GAIN weight by doing this because your body goes into "survival mode" and thinks its starving therefore saving its fat stores and actually storing much more fat from everything you eat. Starving yourself is the WORSE way to lose weight. Eating 5-6 small portioned meals is the way to go. This way you are speeding your metabolism which will in turn burn fat.
Very true! The key is 5 to 6 small meals not eating just once a day! Eat yourself thin..... don't starve yourself fat! Longterm..... starvation mode forces your body to hold on to the weight.
Try eating 5 or 6 meals a day. Just make sure that what you put into your body is healthy and has protein in it. Your body will be digesting constantly and digestion caoses weight loss. It sounded silly when my trainer told me but it works. I weighed 360 pounds when I started and lost 54 pounds fairly easily by eating right and exercising. I still have a long way to go to get to my 225 pound goal but I feel great!.
@Feder147 Right and that's why people who eat small amounts more often don't have a faster metabolism than those people who eat once a day........ NOT. I'm proof that portion size and frequency is very important....which is why so many people fail. They workout but dont eat often enough or the right portions.
nice job, good to see the before and after in the pretty much exact same conditions ... ie: lighting, chest hair, skin colour a fraction darker in after, but no biggie
the thing that sticks with me, is you feel great, and the by product of that is confidence ...
interesting that you lost 5.5 inches off your waist and only 28 pounds. I've lost exactly 28 pounds in the last 8 weeks... and my waist has only reduced by 2.7 inches off my waist. Damn well wish it was 5.5!!!
Keep up the good work! I I carry all of my excess weight around me lower back and stomach. I'm guessing yours must be distributed a little differently?
yeah... noticing your before side shots... your stomach was alot bigger... my weight is actually distributed alot on my "love handles" and in my chest.
From the side... my stomach is actually smaller than my chest... but I am very barrel chested... so alot of my weight has been coming off from the stomach and chest evenly.
It means my shape hasn't changed alot.... until I really lose another 30 pounds or so
Really? Who in particular do you believe is going to pay me? Better yet, what am I selling? The "secret" to a physical transformation is a sensible diet and regular exercise and even in your mid-forties it's not to late to make the change. I'm guessing from your comment that your in your late teens or early twenties?
this is the case in many advertisements. after taking a closer look at your description i salute you for the hard work. But 28 pounds in 28 days? i spent a year working at a gym, eating tuna and chicken for breakfast, lunch and dinner. was down at 3% body fat, shredded beyond belief 3 months later 15% up 20 pounds, just couldn't resist pigging out. Hope you can keep it off, if so tell me how.
There is a psychology to making a "Transformation" long-term. I've really had to work through the concept that "Fit and in shape" feels better than any food or drink tastes. How often do we crave fast-food only to regret eating it when we're done? I no longer make this mistake because I focus on remembering how I'll feel afterwards instead of focusing on how it will taste.
The other thing I've learned is portion control because too much food.......even good foods.......is too much food.
I do believe that the typical individual can lose up to 30 pounds in a month by changing the foods they eat, exercising regularly and not falling back into their old "Binge" routine. It's not easy ...... but it's worth it!
:-) Wow! You are wise beyond your years my friend! And yes......no book or video will tell you this primarily because they can't sell common sense. If you take what you've just learned and put it to use, you'll be in the top 1 percent of your age group.....for fitness and health and you'll be 24 years ahead of me.
I'm enjoying this conversation with you very much......because you understand! Let's take this a little farther if you'd like and share more of what I've learned
I was like everyone else and tried the different fad diets and exercise programs and always failed. I thought if I followed someone elses plan to the "T" that I would experience the same success that they appeared to. How silly is that? We are as different on the inside as we are on the outside and what works for you may not work for me and vice-versa. People blindly follow diets and exercise without listening to their own body. That is the single biggest mistake people make. We are all unique!
As part of my Transformation I focused on listening to my body and pushing it to it's limits both on exercise and diet. I fasted one day a week so I could learn what true hunger was. As part of this process I learned that I'm carb addict and it's painful to break that cycle. But once you do (takes about two weeks).....your energy will shoot through the roof and you'll nolonger crave or even be able to eat "junk" as it makes you feel ill.
I also learned that my portions were easily twice the size they needed to be. Once again, make the change for two weeks and your body adjusts and you no longer can eat huge portions (stomach shrinks).
The true success of a "Transformation" is validated in it's longevity. Have I been able to maintain this over the last three years? Perhaps but don't let me color your opinion....I'm planning to post an update on my 47th birthday this coming May 12....2010.
no expert in psychology but an economics student. What seems like common sense is in fact foreign to many people. I am enjoying this aswell. my fitness regime consists of daily, and often twice a day of weights, running, swimming, soccer, and the occasional pond hockey or snowboarding trip that are fun and great workouts. It is the mental aspect that needs tweaking which can propel me to the physique i deserve. you should have a "quote of the day" blog because your advice is a good day starter
Interesting opinion. I'm selling nothing but have simply demonstrated that by staying away from a fad diet or the latest fitness gadget and by changing my diet and exercising regularly....even at 43 (and soon to be 47) you can change your fitness and level of health. You're 51....get cracking and stop looking for the quick fix!
could u help me out please?I am 20,176 cms and 65-66 kgs.just want to be 70 kgs,72 max.I am taking just a carb drink during workout.its got some proteins too.i just take a sip b/w reps so i keep gettting some carbs.rest 3-4 meals a day and some fruits and milk and eggs.what are the best exrecises for me.i dont do dead lifts.should I?
At your age you have a fast metabolism and genetics has a lot to do with your current body type. To gain mass/muscle make sure that you're not doing too many reps of any exercise and go "heavy" on the weights and keep cardio to a healthy minimum. Also up your calories/carbs and protein. Hope that helps....... and let me know if you have any other questions.
i'm doing okay i think. im 169 lbs. 5'11, 16 percent BF. i eat about 4-5 meals a day. about 60-80g carbs per day. i try to get about 30g protein every meal. and about 30-35g fat. no more than 10 of the fat grams are saturated though. please let me know if im on the right track. i'm also in wrestling. practice goes from 1:30pm to 5:30pm mon-fri. we go to the weight room mon. wed. fri. and run tues. thurs. i also do a bit of weight training at home. please let me know if u think im on the right.
Sounds like you've done all of the math. Good job! Monitor your own progress and if you're not getting the results you'd like you may need to tweak either the diet, the amount of rest you get (to recover and build muscle), or the amount or type of exercise you're doing. How old are you and what are your goals?
Thank you. :] i'm 16 years old. Thank you for the advice. I wake up around 6:30am and sleep around 9:30 to 10pm. I should probably be sleeping more. But right now, my goal is to get down to 160, by losing fat, so i can wrestle at the weight class, because my school has no one for that weight class. Thanks again.
For my original transformation I did primarily weights and a very restricted diet. This time (yes...I'm doing it again).... I'm doing mostly cardio to start with and will add weight training at the end to add muscle. I haven't enjoyed running recently so I'm doing BeachBody's "Insanity" for 60 days.... then "P90x" for 90 days and then free weights. The secret is finding something you can do on a consistent basis....day after day and keep the diet sensible (low carb, fat, salt and alcohol).
When I was running (several years ago) I got to the point where I'd run on the treadmill (zero incline) for 6 to 8 miles. I ran a lot of my muscle off.....
can u tell me like wat to eat in the first meal n the second one.. ican u tell me, if doesnt bother u.. sorry for asking too many questions but this is the only problem i have the nutrition stufff.. thanx for ur time man!
Yep......strong and fat. By the time I was done I lost 28 pounds and was even stronger.... all he way around. Exercise and diet even after 40 can make a big difference.
I train about 4 times a week, I used to be 280 pounds and i am 6'0 tall, since i lost alot of weight all my extra skin went to my belly its not that bad, but left my skin really thick and i having a hard time on gettin my ABS any Suggestions ??
You don't mention how old your are but I know when I lost my weight at 43/44 I had extra skin around my midsection too. It took awhile but continued training and eating right and my skin slowly tightened up. Give it sometime and the body will reduce the excess. Drinking lots of water and watching the carbs should help to thin it long term also......
I lift inside but running and biking outside will produce a tan. Once you start getting into shape you no longer feel the need to "hide" under layers clothing.
i got bigger faster.... im 15 i workout everyday after school 5 days a week for 6-7 hours.... cuz i have nothing better to do... it took me 2 weeks after that it was maintenance and uip keep before i started working out i was 90 pounds after i was 126, body fat is 4% currently i weigh 130
Good job PvtDillo! Find some balance in your life too. Training 6-7 hours a day is great if you're going to turn "Pro" or compete in the Olympics but if your social life suffers or you burn yourself out in the long run it wasn't worth it.
thanks. yeah but i dont workout on the weekends...so it doesnt destroy my social life. i just dont get sore anymore though... do u know why? i have been building muscle just not getting sore...
The human body...... especially at 15 is very quick to adapt to our workouts. Once you stop getting sore it's time to change up the routine. You want your body to constantly be working to adapt to your new routine. It takes creativity but the rewards are amazing. It's called "muscle confusion"........
yeah everyday except on weekends, on weekends i get slow and sluggish, it doesnt destroy my muscles... maybe in the future im going to regret it but not in my prime :D
Typically (but who is really typical?) to build muscle you do fewer repetitions and use more weight. To lean out you cut calories and carbs and do more reps with less weight and a lot of cardio. If what PvtDillo is doing is working for him ....then more power to him. When I lost my weight I seriously cut the amount that I ate while continuing to train hard. Never did a single bit of cardio and never trained for more than 45 minutes 6 days a week.
How many hours per day do you did sports in these 12 weeks?
PTSBYD 1 week ago
I`ll tell you a secret, dude : this is not 14% bodyfat. It is a lot more ...
P.S. Still you deserve a credit for the effort ...
fcbayernmun 2 months ago
@fcbayernmun According to the "body-caliper" method I started at 24.5% and ended at 14% BF. I was tested by the same "certified" fitness professional throughout the 12 weeks and I do believe they know what their doing. And "yes" thanks for the credit! ;-)
davidbarwin 2 months ago
Nice man, I am into my 6th week now down from 22% to 18.4% Bodyfat and getting leaner , this is just the motivation I am looking for, Great Work.
qatarguy85 4 months ago
@qatarguy85 It's been a couple months since your post...... how are you doing now? I'm going to do it again and am ramping up to start on 1/1/12.
davidbarwin 2 months ago
I just love these videos where they don't tell you what they did to get in shape!
Villesanti 5 months ago
@Villesanti Sorry if "how I did it" got lost elsewhere in the posts. No one likes to hear it but I went with the common sense method. Cut out the "alcohol, fat, salt and carbs" and exercise regularly. I'm proof you don't need a secret pill, fancy diet or expensive machine. Common sense works....too bad more people refuse to use it. ;-)
davidbarwin 2 months ago
dude that is awesome your 43 years old and have that body. I hope to god that I get my six pack abs in about a year. I have been working out for two months now and started at the gym like two weeks ago. So wish me luck. I hope I get it done I am running to on the tredmill. I am also riding a mountain bike at least once a week. I think by February I will be down to 180 pounds I am 236 pounds right now from 250.
uhavemooface 5 months ago
@uhavemooface That's awesome that you're taking control of your health and fitness. You'll get there..... stay focused and true to yourself. Do keep in mind that "Abs are made in the kitchen"......meaning that you can strenghten them with exercise but really getting them to show is going to be a dietary issue. Cut the junk and excess carbs towards the end and you'll get them to show.
davidbarwin 2 months ago
nice job
rhdtv2002 6 months ago
@rhdtv2002 Thank you! It's been a number of years ago and I've slowly lost the battle but am going to rededicate myself to health and fitness as of 1/1/12. Will be documenting the transformation again..... stay tuned! ;-)
davidbarwin 2 months ago
@davidbarwin same happened to me - no worries - I have good muscle memory. I was close to a 6 pack and lost over a few weeks getting sick and fell out of sync..but 2012 Im back at it - after the holidays..want to enjoy food for the holidays..
rhdtv2002 2 months ago
Very impressive results, especially in your 40s. I've noticed it gets harder to lose weight as I get older. I've tweaked my diet a little and exercise more, which really seems to help me lose weight and keep it off.
BestWayToLoseWeightH 7 months ago
@BestWayToLoseWeightH I'll be doing the same....... tweaking the diet and working out harder too. ;-)
davidbarwin 2 months ago
Ah he looks like a body builder
pavy415 7 months ago
@pavy415 I appreciate the compliment but I'm not a bodybuilder..... I'm just a desk-bound self-employed "over the hill" middle aged man who will be turning 48 in May '12. My transformation has slipped in the last few years but I am going to do it again (and of course document it) starting 1/1/12.
davidbarwin 2 months ago
Thats impossiable
maziyar20 8 months ago
@maziyar20 What part of getting into shape is impossible? I've slowly lost what I achieved over the past few years but am going to do it again starting 1/1/12 and posting results on my 48th birthday.....5/12/12
davidbarwin 2 months ago
is more beliveble if u put up vids than photos ;) video vs photoshop
lori25hu 9 months ago
@lori25hu Agreed! That's exactly why I did video. ;-)
davidbarwin 2 months ago
check out my transformation in 2 months !!! in my channel!!
aliisaleem1 1 year ago
@aliisaleem1 Very nice job! Keep up the good work....... make it a "lifestyle" and you'll never find yourself in this place again. Spread the good word....... "consistent exercise and eating correctly" is the "magic pill" and it cost's nothing but a steadfast commitment to change. :-)
mcedigitalmedia 1 year ago
@davidbarwin What sorta-weight you at now
jacobandollie 1 year ago
@WasGibtsLeute That was pretty darn bad for me! :-)
davidbarwin 1 year ago
@davidbarwin
Ouch, you mean that you gained again? Okay, but the vid is 3 and a half years old. My weight is going up and down, but this is the first time I try to get a six pack with 38,5 years.
Just start again. ;-)
WasGibtsLeute 1 year ago
@WasGibtsLeute If we make dietary and exercise changes but don't turn them into an ongoing "way of life" then "yes" we will fall back into our old and ineffective ways. So ..."yes" I'm starting again and this time will focus on life "after" losing the weight. :-)
davidbarwin 1 year ago
@davidbarwin
So good luck to both of us!
WasGibtsLeute 1 year ago
@davidbarwin how did u do it?
jacobandollie 1 year ago
@jacobandollie I did it the good old fashion way by "Eating less but more often and exercising daily." The biggy was eating more protein and less carbs....no sugar and not cheating! :-)
davidbarwin 1 year ago
The Coolness.
cmofbarefoot 1 year ago
he also tanned o:
Ashcrackpsychopathic 1 year ago
no leg muscle
deeb098 1 year ago
@deeb098 The shorts covered my legs but they were worked out on a regular basis and have always been proportionate.
davidbarwin 1 year ago
This has been flagged as spam show
Thanks for posting this. I recently lost a lot of weight on the "belly blast" program..
Have you heard of it?
BellyBlastProgram(dot)com
It seems to be working for me. I'd just like to get your thoughts..
Thanks in advance
UFCFights11 1 year ago
Cheers brah! Losing 10% of your body fat in 3 months is commendable.
JakeAdrianHussey 1 year ago
love your short pants and shoes with high socks underneath it:D
GameDoggyDogg 1 year ago
Its easier to build musscle if your chubby then if your skinny ;)
M0vir 1 year ago
that is just awesome man, keep up the good work
Bluemoon4655 1 year ago
The trick of all these guys is having massive mussles under litle fat at the begining....
Still very impressive....Good work!
MnogoSamZajebat 1 year ago 2
Losing 5 1/2 inches around my waist and a total of 28 pounds is not "little" fat. Eating less and working out more will change your body and your life even into your 40s! :-)
davidbarwin 1 year ago 3
@davidbarwin
Hehe...No offence....Very impressive..
Nahh man....Im not one of those fat internet guys.....
MnogoSamZajebat 1 year ago
@MnogoSamZajebat No problem. :-) Thanks for the compliment........ Cheers!
davidbarwin 1 year ago
@davidbarwin That's so true!Your progress is realistic,with a good diet and strict workouts one can safely and healthily lose a pound a week if he's been lifting for some time,if he's recently started,like you,28 pounds in 12 weeks is something realistic and respectable!
Mishakis 1 year ago
Good job man, you did good.
StillRottenToTheGore 1 year ago
@StillRottenToTheGore Thank you!
davidbarwin 2 months ago
Damn wish i could get that. I wear a medium shirt/large, and still feel fat. i'm 5'11 and my LA fitness gym staff says I'm 7-9 percent body fat, but I still feel like I am more considering...i fluctuate between 145-155(on a bloaty full day). Can anyone tell me why I dont feel like 8 %? Unless, its not all muscle and just bone?
DragoDillPepper 1 year ago
@DragoDillPepper ~~~~~ That's a good question........ why you don't feel like 8%. What are you looking to do now that you have a very low bodyfat....... do you want to maintain....... gain more muscle....... more flexibility? Shift your focus to something else and perhaps the perception of bodyfat will fall into place.
davidbarwin 1 year ago
@davidbarwin Hmm, I dunno, but today I used the handheld body fat calculator and it reached 6.6(so I dropped about 3 ish pounds of body fat within 5 days). One day over summer I was actually 4%. I am trying to maintain as well as gain more flexability. How long will this take? What body fat are you at now?
DragoDillPepper 1 year ago
hey david i got an event in around 50 days.... i wanna look my best i go gym 6 times a week i wanna gain muscle and loose as much weight as possible? any help with the cardio or dieting? and love ur transformation!
razor02134 1 year ago
@razor02134 "Get uncomfortable (no pain no gain).......Keep your protein intake hi (or higher) decrease simple carbs (sugars, rice, breads, chips etc) ....... train very hard (not easy on a decreased calorie diet) and get plenty of rest. Eat at least 6 times a day and drink plenty of water......... all of the above is common sense but most people aren't interested in it.... :-)
davidbarwin 1 year ago
@davidbarwin uhhhh I think rice was complex carbs not simple.....
robertgao521 1 year ago
@robertgao521 White rice is simple carbs. Unprocessed brown and or wild rice is complex.
davidbarwin 1 year ago
@razor02134 and ur supposed to only work out 5 days not 6 days... thats too exhausting your body, u need rest :P
iserenadeyourmum 1 year ago
@iserenadeyourmum You can workout 7 days a week if you'd like just make sure you vary the intensity so you're not overtraining. Part of a successful transformation is learning to listen to your own body and responding correctly. If you're not recovering and getting stronger then you need more rest regardless of how often you train. Use common sense.... ;-)
davidbarwin 2 months ago
This is totally doable but just takes discipline, nutrition, rest - going from a higher % body fat down to 14% should be everyone's effort!
happyfunnyfoo 1 year ago
yee i have abs too and i would hate loseing em..
Ilovehossain 1 year ago
great job dave....although you weren't exactly in the worst shape in the world when you started.....but definite improvement. i am gonna do the same thing to my waist, thanks for the inspiration.
ianschecter 1 year ago
many trainors and friends ( who lost weight *60+ lbs ) told me that even just a strick diet will help u loss weight a lot..and so far i've lost 25 lbs in 4 months..if you're over weight try to do cardio 5 times a week..thats what i do, even lifting..the more u do, the faster and better results :)
serpantseed08 1 year ago
@serpantseed08 I agree whole heartedly! -David
davidbarwin 1 year ago
this is fake this would take six months instead of just three...fatburners, bcaas and alot of running and weight lifting!!
AundB 1 year ago
@AundB You're partially correct..... I did lift weights for the entire twelve weeks. No running..... or fat burners, just a very strict diet for the final 28 days and very heavy lifting.
davidbarwin 1 year ago
@davidbarwin respect! you did a great job...keep going buddy
AundB 1 year ago
how tall are you?
ElmoAboob123 1 year ago
@ElmoAboob123 I'm 5 foot 9.5 inches....... and shrinking at 47 years of age..... LOL. -db
davidbarwin 1 year ago
@davidbarwin 1000 calories diet??? damn that's tough..... and didn't you feel weak/strenghtless while lifting???? didn't you loose strenght???
sometator 1 year ago
Hi Dave, How much cardio did you do in that time? sorry if you answered this before, i just could not find it.
miklosophy 1 year ago
@miklosophy I did very little cardio...... it was a very calorie reduced diet and only weight training. I'm in the process of doing it again but I'm adding cardio because I don't want the 1000 calorie diet again....... that was very tough. :-)
davidbarwin 1 year ago
thats cool good seeing people taking care of themselves
2005cbc 1 year ago
if only there was a wonder pill! none of this die hard training. i admire anyone who can lose weight and gain it in muscle.
bluefin1979 1 year ago
@bluefin1979 The price to pay is "hard work" and determination...... two things that money can't buy in any wonder pill. :-) -db
davidbarwin 1 year ago
thanks for putting this up! Aren't like the many videos I've seen, you weren't trying to promote some product. Good job david!
Thood618 1 year ago
@Thood618 Thank you! -db
davidbarwin 1 year ago
12 weeks 28 pounds,must be kiddin me,there. Are no way to lost dat fast....
luckymaan123 1 year ago
@luckymaan123 Sure you can....... but you have to tailor your diet and exercise daily. The best example is the US military "Boot Camps"...... the average recruit will lose that much or more ...... -db
davidbarwin 1 year ago
WOW ! great job David ! you look greattt !very impressive :)
missemilymac 1 year ago
I'm 5'8 and weight 170(17% of fat or approx. 29 pounds of fat) and I Really want to lose At least 20-22 pounds of fat.
I'm deseperate..Any tips?
IairbusI 1 year ago
@IairbusI In all seriousness..... eat less but eat more often, exercise more and consistently plus above all else be patient. We don't gain weight over night nor will we lose it over night. Make up your mind that "Nothing tastes as good as "fit and healthy" feels." Believe me..... if I could do it......you can too! -david
davidbarwin 1 year ago
ciekawe co wpierdalałeś -.-
tvnty 1 year ago
whay! ya lo0k great bro it really those work then! xD
GoofyBK 1 year ago
Thanks for posting this. It's good to see how people can get in shape in only 12 weeks, if they really want it. Your video gives motivation.
RalphCMX 1 year ago
I'm 18, 5'6 and 125 lbs. How many Calories should i be eating per day? I want to get down to about 120, but even more importantly lose about 5% body fat.
I'm also speedwalking 30 min a day about 4x a week.
ohgoodjoy 1 year ago
How many calories are you eating now and how often do you eat?
davidbarwin 1 year ago
Well there was a period of time when I would eat so much that my stomach hurt, but now I've cut down to 1200-1500 Cal a day. I eat breakfast, lunch, dinner, and one or two snacks.
ohgoodjoy 1 year ago
18 5'6 125?... im 15 5'8 168
why would you want to drop weight ?
XXguitaraddictXX 1 year ago
@XXguitaraddictXX I estimate that I have around 5 lbs of extra body fat so I just want to get rid of it. Trust me, I'm not one of those ridiculously skinny girls who complains for no reason.
ohgoodjoy 1 year ago
@ohgoodjoy
Dam guy you you need gain weight not lose.
khoiktran 1 year ago
Haha I'm a girl and have about 25-30% body fat.
ohgoodjoy 1 year ago
@ohgoodjoy oh yeah ight my bad didnt know you where a chick
XXguitaraddictXX 1 year ago
@XXguitaraddictXX
Haha it's all good
ohgoodjoy 1 year ago
@ohgoodjoy hey to find out how many calories you should be eating you just multiply your weight by 10( weightx10) then multiply 20%...(weightX10x.20
Bodybuildnetwork 1 year ago
@ohgoodjoy hey heres what u do. Multiply ur body weight by fifteen and ull get ur calories for the day.then subtract 500 from that number, u should get the calories u need to lose weight. then u divide those calories by five for five meals per day. Also u need 120 g of carbs and protein. and try to stick to 40 -50 g of fat a day. so eat 8-10 g of fat a meal. trust me u do this and ull will lose the weight and accomplish ur goal
YOQUIEROAMIMAMA 1 year ago
This has been flagged as spam show
@ohgoodjoy hey heres what u do. Multiply ur body weight by fifteen and ull get ur calories for the day.then subtract 500 from that number, u should get the calories u need to lose weight. then u divide those calories by five for five meals per day. Also u need 120 g of carbs and protein. and try to stick to 40 -50 g of fat a day. so eat 8-10 g of fat a meal. trust me u do this and ull will lose the weight and accomplish ur goal
YOQUIEROAMIMAMA 1 year ago
it is easy to loose weight i weighed 260 pounds and lost 50 pounds in 3 weeks... but i did run a mile everyday and ate once a day and hit the gym twice a day i still do it
MrRaymondman22 2 years ago
eating once a day is very unhealthy and your more likely to GAIN weight by doing this because your body goes into "survival mode" and thinks its starving therefore saving its fat stores and actually storing much more fat from everything you eat. Starving yourself is the WORSE way to lose weight. Eating 5-6 small portioned meals is the way to go. This way you are speeding your metabolism which will in turn burn fat.
Theincrediblehutable 1 year ago
Very true! The key is 5 to 6 small meals not eating just once a day! Eat yourself thin..... don't starve yourself fat! Longterm..... starvation mode forces your body to hold on to the weight.
davidbarwin 1 year ago
Try eating 5 or 6 meals a day. Just make sure that what you put into your body is healthy and has protein in it. Your body will be digesting constantly and digestion caoses weight loss. It sounded silly when my trainer told me but it works. I weighed 360 pounds when I started and lost 54 pounds fairly easily by eating right and exercising. I still have a long way to go to get to my 225 pound goal but I feel great!.
dagmaar1975 1 year ago
Great job! Keep up the good work and stay focused! -David
davidbarwin 1 year ago
@dagmaar1975 meal frequency is irrelevant myth,
Feder147 1 year ago
@Feder147 Right and that's why people who eat small amounts more often don't have a faster metabolism than those people who eat once a day........ NOT. I'm proof that portion size and frequency is very important....which is why so many people fail. They workout but dont eat often enough or the right portions.
davidbarwin 1 year ago 3
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windouse 1 year ago
cool i love it :)
rdxroseroberts 2 years ago
nice job, good to see the before and after in the pretty much exact same conditions ... ie: lighting, chest hair, skin colour a fraction darker in after, but no biggie
the thing that sticks with me, is you feel great, and the by product of that is confidence ...
here's to a healthy lifestyle
:)
destiny6666 2 years ago 15
interesting that you lost 5.5 inches off your waist and only 28 pounds. I've lost exactly 28 pounds in the last 8 weeks... and my waist has only reduced by 2.7 inches off my waist. Damn well wish it was 5.5!!!
frankmat 2 years ago
Keep up the good work! I I carry all of my excess weight around me lower back and stomach. I'm guessing yours must be distributed a little differently?
davidbarwin 2 years ago
yeah... noticing your before side shots... your stomach was alot bigger... my weight is actually distributed alot on my "love handles" and in my chest.
From the side... my stomach is actually smaller than my chest... but I am very barrel chested... so alot of my weight has been coming off from the stomach and chest evenly.
It means my shape hasn't changed alot.... until I really lose another 30 pounds or so
frankmat 2 years ago
1lb a week? most people can't even lose 2lb a week. :o
Younowkoed 2 years ago
Say what? :-)
davidbarwin 2 years ago
*1lb a day lol.
Younowkoed 2 years ago
this guy is paid to eat AFTER hes been fit.
raisedbythepeople 2 years ago
Really? Who in particular do you believe is going to pay me? Better yet, what am I selling? The "secret" to a physical transformation is a sensible diet and regular exercise and even in your mid-forties it's not to late to make the change. I'm guessing from your comment that your in your late teens or early twenties?
davidbarwin 2 years ago
this is the case in many advertisements. after taking a closer look at your description i salute you for the hard work. But 28 pounds in 28 days? i spent a year working at a gym, eating tuna and chicken for breakfast, lunch and dinner. was down at 3% body fat, shredded beyond belief 3 months later 15% up 20 pounds, just couldn't resist pigging out. Hope you can keep it off, if so tell me how.
raisedbythepeople 2 years ago
There is a psychology to making a "Transformation" long-term. I've really had to work through the concept that "Fit and in shape" feels better than any food or drink tastes. How often do we crave fast-food only to regret eating it when we're done? I no longer make this mistake because I focus on remembering how I'll feel afterwards instead of focusing on how it will taste.
The other thing I've learned is portion control because too much food.......even good foods.......is too much food.
davidbarwin 2 years ago
I do believe that the typical individual can lose up to 30 pounds in a month by changing the foods they eat, exercising regularly and not falling back into their old "Binge" routine. It's not easy ...... but it's worth it!
davidbarwin 2 years ago
great advice. i am a victim of all of them. you really did your homework. i suppose its worth it since its your health on the line
raisedbythepeople 2 years ago
this is the advice no book or video will ever tell you. I have felt this on so many occassions but i needed some one to tell me this.
raisedbythepeople 2 years ago
:-) Wow! You are wise beyond your years my friend! And yes......no book or video will tell you this primarily because they can't sell common sense. If you take what you've just learned and put it to use, you'll be in the top 1 percent of your age group.....for fitness and health and you'll be 24 years ahead of me.
I'm enjoying this conversation with you very much......because you understand! Let's take this a little farther if you'd like and share more of what I've learned
davidbarwin 2 years ago
I was like everyone else and tried the different fad diets and exercise programs and always failed. I thought if I followed someone elses plan to the "T" that I would experience the same success that they appeared to. How silly is that? We are as different on the inside as we are on the outside and what works for you may not work for me and vice-versa. People blindly follow diets and exercise without listening to their own body. That is the single biggest mistake people make. We are all unique!
davidbarwin 2 years ago
As part of my Transformation I focused on listening to my body and pushing it to it's limits both on exercise and diet. I fasted one day a week so I could learn what true hunger was. As part of this process I learned that I'm carb addict and it's painful to break that cycle. But once you do (takes about two weeks).....your energy will shoot through the roof and you'll nolonger crave or even be able to eat "junk" as it makes you feel ill.
davidbarwin 2 years ago
I also learned that my portions were easily twice the size they needed to be. Once again, make the change for two weeks and your body adjusts and you no longer can eat huge portions (stomach shrinks).
The true success of a "Transformation" is validated in it's longevity. Have I been able to maintain this over the last three years? Perhaps but don't let me color your opinion....I'm planning to post an update on my 47th birthday this coming May 12....2010.
davidbarwin 2 years ago
no expert in psychology but an economics student. What seems like common sense is in fact foreign to many people. I am enjoying this aswell. my fitness regime consists of daily, and often twice a day of weights, running, swimming, soccer, and the occasional pond hockey or snowboarding trip that are fun and great workouts. It is the mental aspect that needs tweaking which can propel me to the physique i deserve. you should have a "quote of the day" blog because your advice is a good day starter
raisedbythepeople 2 years ago
du bist hässlich !!!!!
Hung137 2 years ago
Vielen Dank, und zwar unabhängig.
davidbarwin 2 years ago
it is always fake these ads are total bullshit..
WwAste 2 years ago
Interesting opinion. I'm selling nothing but have simply demonstrated that by staying away from a fad diet or the latest fitness gadget and by changing my diet and exercising regularly....even at 43 (and soon to be 47) you can change your fitness and level of health. You're 51....get cracking and stop looking for the quick fix!
davidbarwin 2 years ago
could u help me out please?I am 20,176 cms and 65-66 kgs.just want to be 70 kgs,72 max.I am taking just a carb drink during workout.its got some proteins too.i just take a sip b/w reps so i keep gettting some carbs.rest 3-4 meals a day and some fruits and milk and eggs.what are the best exrecises for me.i dont do dead lifts.should I?
sushantmohanmehta 2 years ago
At your age you have a fast metabolism and genetics has a lot to do with your current body type. To gain mass/muscle make sure that you're not doing too many reps of any exercise and go "heavy" on the weights and keep cardio to a healthy minimum. Also up your calories/carbs and protein. Hope that helps....... and let me know if you have any other questions.
davidbarwin 2 years ago
good for you!
obstfredi 2 years ago
nice mate
13boxer13 2 years ago
i'm doing okay i think. im 169 lbs. 5'11, 16 percent BF. i eat about 4-5 meals a day. about 60-80g carbs per day. i try to get about 30g protein every meal. and about 30-35g fat. no more than 10 of the fat grams are saturated though. please let me know if im on the right track. i'm also in wrestling. practice goes from 1:30pm to 5:30pm mon-fri. we go to the weight room mon. wed. fri. and run tues. thurs. i also do a bit of weight training at home. please let me know if u think im on the right.
Uitsdo 2 years ago
Sounds like you've done all of the math. Good job! Monitor your own progress and if you're not getting the results you'd like you may need to tweak either the diet, the amount of rest you get (to recover and build muscle), or the amount or type of exercise you're doing. How old are you and what are your goals?
davidbarwin 2 years ago
Thank you. :] i'm 16 years old. Thank you for the advice. I wake up around 6:30am and sleep around 9:30 to 10pm. I should probably be sleeping more. But right now, my goal is to get down to 160, by losing fat, so i can wrestle at the weight class, because my school has no one for that weight class. Thanks again.
Uitsdo 2 years ago
what type of excersise do you do? running or weights? if running how far do you run?
benjaminprior 2 years ago
For my original transformation I did primarily weights and a very restricted diet. This time (yes...I'm doing it again).... I'm doing mostly cardio to start with and will add weight training at the end to add muscle. I haven't enjoyed running recently so I'm doing BeachBody's "Insanity" for 60 days.... then "P90x" for 90 days and then free weights. The secret is finding something you can do on a consistent basis....day after day and keep the diet sensible (low carb, fat, salt and alcohol).
davidbarwin 2 years ago
When I was running (several years ago) I got to the point where I'd run on the treadmill (zero incline) for 6 to 8 miles. I ran a lot of my muscle off.....
davidbarwin 2 years ago
great transformation, you look more tanned as well! :) Good on you
lizzielovejohnnydepp 2 years ago 2
Good job!
ThePowerSleep 2 years ago 2
lie
kwakwanews 2 years ago
Lie? Exercise and eating right are the truth...... no magic pills or equipment. Apply yourself and succeed. Truth!
davidbarwin 2 years ago
good job sir!
klachi7 2 years ago
Thank you!
davidbarwin 2 years ago
dont thank me thank urself sir, u are the one whos doing the great job "]]... can u give me some nutrition tips please?
klachi7 2 years ago
More than happy to give you some nutrition tips. Without knowing more about you and what you're doing I can say that:
1. Eat often (3 to 6 small meals a day)
2. Eat the right things (skip the carbs and worthless calories.... eat protein and veggies)
3. Quickest way to make a change is to eat what you always do but only eat half as much as you typically would.
4. Exercise at least 30 to 45 minutes a day and when it gets easy....change what you're doing.
davidbarwin 2 years ago
ok thank u..
but wat can i eat in those 6 meals.
can u tell me like wat to eat in the first meal n the second one.. ican u tell me, if doesnt bother u.. sorry for asking too many questions but this is the only problem i have the nutrition stufff.. thanx for ur time man!
klachi7 2 years ago
Here's a sample day...
Meal #1. Oatmeal (no sugar) & two egg whites, coffee
#2. Protein Shake
#3. Tuna fish (canned) w/ fresh lemon on a bed of lettuce & tomatoes
#4. Protein bar
#5. 92% groundbeef and canned chilli beans, orange
#6. Protein shake........
Remember.... hi protein, low fat, low carb, minimal salt
davidbarwin 2 years ago
Get some more veggies in there...... green beans, broccoli, etc. Skip white rice and pasta too.....
davidbarwin 2 years ago
okay i get thanx man for ur help'
so where can i get some other exmaple days of what to eat like the one u just gave me???
klachi7 2 years ago
@davidbarwin low fat lowers test levels
LeanCuts 2 years ago
now yolk? come on dude that is the best part for your body.
red44ever 2 years ago
idk just me but you looked pretty strong before the 12 weeks
FinandKriger 2 years ago
Yep......strong and fat. By the time I was done I lost 28 pounds and was even stronger.... all he way around. Exercise and diet even after 40 can make a big difference.
davidbarwin 2 years ago
I train about 4 times a week, I used to be 280 pounds and i am 6'0 tall, since i lost alot of weight all my extra skin went to my belly its not that bad, but left my skin really thick and i having a hard time on gettin my ABS any Suggestions ??
PaisaMaldito 2 years ago
You don't mention how old your are but I know when I lost my weight at 43/44 I had extra skin around my midsection too. It took awhile but continued training and eating right and my skin slowly tightened up. Give it sometime and the body will reduce the excess. Drinking lots of water and watching the carbs should help to thin it long term also......
davidbarwin 2 years ago
haha did you get the tan from lifting too?
vincevince801 2 years ago
I lift inside but running and biking outside will produce a tan. Once you start getting into shape you no longer feel the need to "hide" under layers clothing.
davidbarwin 2 years ago
wow great changes, keep at it.
MissSarah1409 2 years ago 7
i got bigger faster.... im 15 i workout everyday after school 5 days a week for 6-7 hours.... cuz i have nothing better to do... it took me 2 weeks after that it was maintenance and uip keep before i started working out i was 90 pounds after i was 126, body fat is 4% currently i weigh 130
PvtDillo 2 years ago
Good job PvtDillo! Find some balance in your life too. Training 6-7 hours a day is great if you're going to turn "Pro" or compete in the Olympics but if your social life suffers or you burn yourself out in the long run it wasn't worth it.
davidbarwin 2 years ago
thanks. yeah but i dont workout on the weekends...so it doesnt destroy my social life. i just dont get sore anymore though... do u know why? i have been building muscle just not getting sore...
PvtDillo 2 years ago
The human body...... especially at 15 is very quick to adapt to our workouts. Once you stop getting sore it's time to change up the routine. You want your body to constantly be working to adapt to your new routine. It takes creativity but the rewards are amazing. It's called "muscle confusion"........
davidbarwin 2 years ago
yeah i do different workouts every week and different amount of reps...
PvtDillo 2 years ago
Are you 15 or 28? Your profile says 28...... bit of a difference in how you should train and eat in those age ranges.
davidbarwin 2 years ago
i acctually am 15 i just have that up there
PvtDillo 2 years ago
They you're doing just fine! Keep up the good work! -David
davidbarwin 2 years ago
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Masterapfelkern 2 years ago
you workout everyday??...perfect workout times...to destroy your muscles :DDD
Masterapfelkern 2 years ago
yeah everyday except on weekends, on weekends i get slow and sluggish, it doesnt destroy my muscles... maybe in the future im going to regret it but not in my prime :D
PvtDillo 2 years ago
Typically (but who is really typical?) to build muscle you do fewer repetitions and use more weight. To lean out you cut calories and carbs and do more reps with less weight and a lot of cardio. If what PvtDillo is doing is working for him ....then more power to him. When I lost my weight I seriously cut the amount that I ate while continuing to train hard. Never did a single bit of cardio and never trained for more than 45 minutes 6 days a week.
davidbarwin 2 years ago
whats the secret.. how much exercise??
f4r20 2 years ago
sunbed makes it that bit better 2lol
JamieBXTC 2 years ago
Congratulations :)
haldamir1804 2 years ago