10/04/2013
Body Transformation: David's Guide To Building A Fit Body
By viewing his transformation as a project and asking for help, David built a stronger, better, healthier physique. Want to do the same? Check his instruction manual!
Vital Stats
Name: David Siteman Garland
Email: [email protected]
Websites:
RiseToTheTop.com
JetSetBodyRise.com
Why He Got Started
After college his weight started to creep up for a few reasons:
1. His lifestyle became less active. Sure, He "went to the gym" but being an Internet entrepreneur relegated most of his time to his computer.
2. He was working out and thinking He was eating right, but He wasn't doing either properly. Meaning, He wasn't challenging himself in the gym and what He thought was eating healthy … He really wasn't.
Even though He's a high-energy guy, He could feel himself getting lethargic, his clothes feeling tighter and honestly, He wasn't loving how he looked in photos.
He knew he needed to make a change and because he's a "go all in or don't go in at all" type of guy, He wanted to get shredded and also find a program/system that allowed him to not only get into amazing shape but STAY in amazing shape.
How He Did It
It all started with an email to his friend Rob Murgatroyd who transformed himself from sort of average looking to fitness-model ripped. Rob told him he could virtually coach through his program Jet Set Body with Rob wife Kim and if he was willing to work hard, he could get david shredded in 90 days and, more importantly, STAY in amazing shape. It was invaluable to learn from someone who did exactly what he wanted to do.
Here were some of the key points:
He completely transformed my body in just 90 days and then continued to improve it over the next 90 days after that.
4 weight workouts per week focusing on different muscle groups. Reps changed every week and entire exercises changed monthly. The idea is to keep the body off balance and always challenging.
He re-learned how to lift weights, really focusing on form over big weights and finding "shaky muscles" which indicates He'as found a weak spot to improve.
Cardio was not as much as you might think with 2-3 sessions per week at 20-30 minutes. He often times "replace" these cardio sessions with things I find more fun such as boxing, hockey and special body-weight workouts that make you sweat your butt off.
Water was an extremely important element. He drank and continue to drink between 1-1.5 gallons per day which, besides keeping him hydrated, eliminates bloat.
Besides the gym, the biggest thing he needed to change was eating. He wasn't a bad eater before, but he didn't know anything about portion sizes. During the program (and he still do this), He ate about 6 meals per day (2-3 hours a part) focusing big time on "clean" foods in the proper servicing as opposed to processed garbage, and usually he has veggies instead of grains the last two meals per day.
In terms of cheat meals, he eat about 2-3 per week where he ate anything he wanted which he found to be best for him (as opposed to doing one full day where you eat anything you want).
Accountability was extremely key so he did some things that might sound a little odd but he found to be amazingly effective. One thing was a food log which he still does. Everything he eat gets written down.
Another is spending a little time each day to flex every major body part which helps with definition. The other was sending in photos to Rob & Kim weekly as evidence of progress.
Supplements
The only supplement he used was Beverly International Ultimate Muscle Protein Powder (vanilla, chocolate and cookies & cream flavors). Serving size for him is 1.5 scoops and he usually make a about 2 shakes per day where he add in the protein powder with water, ice and some kind of fruit like cherries, peaches, strawberries or mangos.
