Transformation: David Smith Changes His Body Composition

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Transformation Stats
Before
After
05/13/2007
Still going
205lbs
185lbs

What Was Your Life Like Before Your Transformation?

Before the transformation I wasn’t really the fat kid (any more) in school but I still carried extra baggage, you could say. My friends all had six packs and also had muscles that would attract the ladies.

I was just me, the kid who was fat and had no muscle to show. Also, I was somewhat of an introverted person. Yes I’d go to a friend’s house with the group, but I was just there, usually
secluded by myself.

Knowing people that went to Lifetime Fitness here in Michigan, I decided to join up. Been with this gym since I decided to join, even after many debates to quit this gym because of headaches. But that’s another story for a different time.

It wasn’t until after high school that I decided to join the Army. Being in the Army you have to be fit, especially in the reserves. While active duty can force the soldier to be fit, and to better manage those who are not able to diet or do their own PT, those in the National Guard or Reserves are really on their own. Basically they are entrusted to keep within the standard of height and weight and along with their PT. The standard is there but I push myself to exceed it as should everyone else.

David Smith

Please Detail Your Turning Point

With what was said above, the turning point was starting to date and seeing my friends. They looked good and the ladies loved the muscles. Maybe I did it more for the ladies, haha. But I looked at myself and looked at the scale and realized that this isn’t right. Also the fact that going up stairs I would get winded. And I’m not even 80 years old,

In fact, some 80 year olds at the gym were going up the stairs no problem. Seeing not only the scale but also myself in the mirror, my friends were what made me change. Seeing a better life than being the fat kid who sat in the corner away from everyone.

What Were Your Major Struggles or Challenges?

Major struggle for me is the weakness that I can not seem to shake, PIZZA! I love it and can eat it every day, every week, all year around. It is just good, and when Little Caesars came out with the $5 Hot and Ready, it was game over.

It was easy to get and I could finish the entire box myself. Also partying when I was younger (26 now and go out here and there still) I would get wasted. Typical peer pressure. The same group of friends that got me started also were the ones who I wanted to be like. So if they can look the way they do and drink like this why can’t I?

Detail Your Workout and Cardio Plan During Your Transformation

As of right now my workout does not include any cardio. I bet everyone is going to jump me about this. But I still do hit the bag or jump rope here and there. Cardio health is everything when it comes to life. No cardio then you are dead.

By cardio though please realize I am interpreting it as killing myself doing it and regretting having to do it instead of having fun. But let’s get to the main thing here, my lifting plan.

  • Day 1: Chest/ Bicep/Triceps
  • Day 2: Legs/Abs
  • Day 3: Back/Shoulders
  • Day 4: Rest

These days are my strength days where I am doing 3-4 sets of 4-6 reps but only on the compounds (Bench, Squat, Rows) or the big muscle groups. As for the accessories, I call them, I do the same amount of sets but 10-15 reps.

Days 5-8 is a repeat of days 1-4 but its more hypertrophy or high reps with same amount of sets (3-4 sets x 10-15 reps).

David Smith

Detail Your Diet/Eating Plan During Your Transformation

Best thing to do is hire a coach. I used to be with JOH, or John Otis Hollywood, but it was too expensive and realized I was wasting my money. My gym is $79 and a new friend is a trainer there. JOH is awesome and I do recommend him.

So right now my coach has me following a meal plan. I like to keep it pretty basic and easy. Also because I like having a hot meal and make them daily versus slaving over the stove for 3 hours or so one day a week.

My current macros are 220 grams of protein, 200 grams carbs and 50 grams of fat. The diet is rice, chicken breast, fish (I’m eating Mahi Mahi right now) throughout the day. My breakfast is an egg and bacon sandwich. I eat 3 whole eggs, 3 slices of bacon, and of course toasted whole wheat bread. The bread I get from Meijer but the rest is easy to get at Costco or Sam’s club.

Detail Your Supplement Plan During Your Transformation

My supplements are simple. I use a thermogenic, MTS Drop Factor stacked with Yohimbine, MTS Whey Protein, and a pre-workout (Varies but my stack was Mr. Hyde and Dr. Jekyll with Hemavol). I do recommend getting MTS as I trust it the most because of Marc’s work ethic.

What Was Your Major Accomplishment, or Major Milestones?

Something major that happened to me was, by keeping myself fit and meeting the standard or exceeding it, I was promoted and joined the dark side of the Army (E4 – E5). Also another accomplishment that I did not even think of was people asking me for help. Never thought that
would happen, but people see me all the time in the gym and will come and ask me how to lift something or what to eat, etc.

Detail Your 3 Biggest Mistakes

  1. Not having a meal plan when starting out.
  2. Not having a lifting plan when starting out.
  3. Caving into the cravings.

3 Biggest Things You Learned During Your Transformation?

  1. I CAN DO THIS!
  2. I look like me, it’s not about looking like the ripped guy grunting in the gym.
  3. With proper training and coaching my goals can go further than I imagined.

Final Words of Advice for Others Looking to Make a Change?

Don’t worry about people judging you in the gym. If people in the gym judge you or others, they are the ones who DO NOT belong in there. You can go to Planet Fitness but the place is built upon judging people (in my own opinion). By making the decision to change yourself, change
your life and making a difference in someone else’s life by your results, you can be that person’s life saver.

Hope it wasn’t too long of me blabbing about me. But it is only a small part I guess I could say. But yea some pics are filtered, who doesn’t do that now a days?

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