A Leangains Transformation

[Steve Shafley]

From the Leangains blog.

230ish



to

162ish

Dave G

Dave Gerczak, successful entrepreneur and founder of the large online watch store Watchco, has made a complete body transformation.

I'll quote from Dave's write-up at bodybuilding.com.

"I found Martin Berkhan on this very thread sometime in February of 2009. I contacted him and started with him officially on March 9, 2009. My weight was 230.8 at that time, having lost 4 pounds while waiting for his routine. I turn 39 in two weeks.

I stopped taking progress pics, as I get really busy with work in November/December, traveled a lot for work in January and was more or less just lazy with pics. However, I kept on LeanGains the whole time, but could have lost the weight faster with less travel, less work and better diet adherence. Oh yeah, it was football season, so I had to drink once a week, right? Either way, I really bore down in March and April, and finished on May 1st.

Total weight lost on LeanGains cut, 69.4 lbs in 13 months, 21 days. Bodyfat percentage from 25% to approx 7% (according to Martin). Needless to say, I am a very satisfied client. I love intermittent fasting, love Martin's program and guidance, and anyone that has doubts can just look at the results."

- Dave G

Overall, Dave also managed to gain strength during the diet. His squat increased by approximately 40 lbs and deadlift and chins went through the roof.

I should note that these results could have been obtained faster. As Dave got busy with work and travelling there were months that more or less became diet breaks. I think Dave's close to 6% body fat in these pics, but he has some skin issues obscuring the lower abs which might give the impression that he's higher. His shredded obliques and serratus tells a different story.

[Geoffrey Thompson]

Good for him in hitting his goals, but I hope his next goal is to eat a cheeseburger and gain 20-40#. And smile.

[Donald Lee]

I posted a comment questioning whether some of these guys were glycogen depleted a while ago, but it never got through moderation...

I find Teddy S.'s weight loss to be insane. 3.5 lb loss/week with strength gains. Maybe he has crazy water fluctuations.

[Garrett Smith]

The sunken cheeks and sullen face say it all.

[Chris Forbis]

He also lost 20 pounds of LBM.

[Donald Lee]

Originally Posted by Chris Forbis

He also lost 20 pounds of LBM.

Since he got stronger, he probably did not lose much muscle. He probably lost some connective tissue and water.

[Jane Michel]

Dave G said on the bodybuilding.com thread:

I got dehydrated to bring out the muscle, which is why I was 161.4. My actual non-dehydrated weight right now is about 164-165, so it was about 15 more pounds I lost.
...
The last month though, I was killing it, because Martin said he wanted to do a client update with me included at the end of April/early May. Doing 90 minutes to 2 hours of walking a day, diet was dead on, no drinking. That was the motivation I needed.

Whole series of transformation pictures and additional comments here http://forum.bodybuilding.com/showth...87831&page=200

[Darren Reed]

The Skeletor look isnt really for me (cant see him getting through a rugby match/fight/race at that weight!!) but gotta give respect to him for the discipline and ability to stick to the plan he showed. Martin over at Leangains seems to know his stuff. I notice he says on the board above that he is planning to now add some muscle mass, be interesting to see him in a few months post that.

[Gant Grimes]

There's something to be said for making and hitting your goals. In this case, I'm just not sure what it is.

[Emily Mattes]

He's way more attractive in the first picture.