His Incredible 90 Day Transformation | Walked To Shredded
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- čas přidán 9. 06. 2024
- Incredible 90 Day Transformation from Dan Devine
Dan used a combination of tracking his diet, tracking his daily steps and we also discuss the topics of mindset and TRT or PED usage (spoiler alert...none)
Full Podcast Interview
• Transformation Challen...
The method to lose stubborn body fat such as Dan did, losing love handles, stubborn belly fat, lower back fat is all down to creating an approach that allows the body to lose body fat, keep muscle and sustain fat loss.
Daily step tracking, which I have discussed in videos such as how much walking to reach 10% body fat have explained this process but Dan took his diet and tracking to the next level.
Step goals are a great way to plan your day and reach goals, the only cardio Dan did was his daily steps but understand he took it to the next level.
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Dan explains his calories, cardio, mindset during his transformation and yes we discuss TRT.
To Join our challenge it's available now www.fitprocessing.com/challenge
These are the only truthful health videos on CZcams all real no bullshit .
Had to be the 2 million steps that set him apart!
You can have anything you want in life if you can clearly define and understand two things; 1. What do you want? and 2. What will it cost you to get what you want? This guy crushed it!!
Hi John and I wholeheartedly agree with you! I appreciate your nice compliment 💪🏻
@@DanDevineFitness-pv3kw You are an inspiration! My respect for you and your commitment is sincere. I definitely need to stop making excuses and get your spreadsheets! 😄
@@xxstormbringerxx Thank you for your kind comments! There is no magic in the spreadsheet but it was an effective tool for me to track my intake and output. Find what works for you! I highly recommend reading Atomic Habits by James Clear. I didn't read that myself until after the challenge but I implemented several techniques to make my good habits easier and bad habits harder. Believe me, I'm not special! I just found a way to focus on this goal. So, just follow the 2 steps you put in your first comment! You can do this 💪🏻
@DanDevineFitness-pv3kw awesome. I just started atomic habits, last Friday! Cheers!
@@xxstormbringerxx That's great, John! All the best to you with your health and fitness journey 💪🏻
Amazing ^_^ I shed 70lbs in 6 months (went from an XL to an XS) using daily walking, HIIT, and intermittent fasting. I get told all the time “that’s impossible you’re lying” blah blah but people just don’t realise what’s possible when you truly put your mind to it!! Maybe they could never imagine being that dedicated so don’t think anyone else ever could be.
But it CAN be done - people’s biggest limitation, and their most powerful success tool, is their _mind_ ^_^
I want to lose 80 pounds in 3 months but don't want it bad enough because I'm not
This is one of the most impressive 90 day transformations I've ever seen. congrats Dan!!!
Thank you!
@@DanDevineFitness-pv3kw Hey proud of you 👍🏽
@@habibadeniyi2914 Thank you for your kind words 🙂
25k steps is insane. walking is so underrated. esp as one gets older. easier on the joints.
it's all i do now! That and some tennis.
@@PaulRevelia i've actually incorporated the stair master too. i hadn't done the stair master in a while and wow, it kicked my butt.
Ya my bf and I walked a whole day on Saturday and only got to 19,621 steps I was shocked I we didn’t hit 20,000
Per day? That's not insane at all. I frequently walk 6-8 hours per day on good weather days. You build it up it becomes very do-able. It does wonders for your mental health too because you go into a meditative state. I believe we were evolved to do this and most people's lifestyle make it impossible so they stay depressed. I was super unhealthy and unfit until I turned 40 and changed my life so I think anyone can do it, you don't have to be young. It's the "can't do" mindset (and lack of time/modern lifestyle) that stops most people.
@@danielbotterill-wb6kq 100 percent, there's a mismatch between our evolutionary biology and modern living, the further we get away from that the more physical and mental problems arise
I walk about an hour a day. It has made a great impact on my overall life.
Thank you for sharing!
Hi Brian! I agree it's a great habit to develop 💪🏻
This dude got GRANULAR! Much respect for the hard work he put in and his win was well-deserved.
Thank you 💪🏻
@@DanDevineFitness-pv3kw you're welcome, friend 💪🏽
Great job Dan! I appreciate what you do Paul. You put out no nonsense information that can help anyone.
Thank you!
25k steps. I do about 14k to 17k in hood days with exceptions. Last week I went to Vegas and walked 26k and 24k on 2 days. 25k every day is very tough for any mortal. That is over 6 hours walking
Hi and you're getting a lot of steps yourself! Now that the challenge is over and I reached my goal weight I have scaled back my steps to 12k-15k per day. The majority of these are using a treadmill while working so it does take some time each day it's generally while I'm doing other tasks and not just focused on walking. I hope you had fun in Vegas💪🏻
I 100% agree with this gentleman in the fact that your channel is fantastic.
No BS, Clear explanations and Science (and experience) backed.
👏🏻.
Glad you enjoyed and thank you for the feedback! You get me!
Absolutely!
16:15 - "Content is King but Community is Kingdom." 100%!
Congrats again, Dan. Saw your transformation 1st hand, truly inspirational. And you're a top bloke to boot! A very deserving winner!
yeah really enjoyed the interview!
Very kind of you to share that, Justin! Thank you 💪
Dan, the key to your success is your diligence. By scrutinizing and recording your diet and routines you were able to stay the course to your goal. I'm proud of you, but I have to say that (in my opinion) most people don't have your tools or motivation to succeed as well as you did. You're a rare breed.
Hi August! Diligence and consistency were definitely keys to my success! Thank you so much for your kind words💪🏻
Great work Dan, we’ll done. Great work as always Paul - love the videos and info you provide!!
Thank you 💪
Great interview 👏🏻you are killing it Dan 💪🏻😍 thank you Paul for everything you do 🙏🏻
@ninettllerena8501 thank you💪🏻
Proud to have been in this elite group of participants. Well done Dan!
If you are on the fence about joining a Pro Physique Challenge DO IT!! It will change your life. Thanks Paul , and team!
Jeffrey White😊
Thank you Jeff, glad you enjoyed it!
Jeffrey - you had a great transformation and I was also proud to be among such a wonderful group!
Invaluable information! Proof that purposeful changes in your lifestyle combined with daily dedication and consistency CAN transform your body, mind and soul! Great job, Dan!!
Hi @kerrybrite9682 Thank you💪🏻
Absolutely!
Dan did a really great job. I admire his discipline and mental strength! On days i workout i find it especially demanding to hit those 10K steps.
yeah i have never used a standing treadmill desk but he got me thinking!
Thank you💪🏻
I use a standing desk at my home office. I get 7k steps by 11am on it. I hit over 10k by the time I go to bed.
thank you Dan for sharing! and Paul for havinghim !!
@Kaotonix - you're very welcome and thank you for sharing a nice comment 🙂
Great job Dan! Thats so inspiring! And agree with you 100% Your channel is great Paul and appreciate all your advice and all you guys do! Thanks!
Thank you Arial.
Thank you 💪🏻
Still can't believe this transformation!! It is absolutely incredible. 👏 Dan! You're the man. So happy for you!
I know!!
Hi Lisa! Thank you so much for your kind words💪
Amazing job Dan. Such an inspiration for those of us in our 50s. No excuses. 💪💪💪💪💪💪💪💪💪💪
Hi @jeffs.2752 Thank you 💪
I’m also a member of the 2MM steps club, and still enjoying sub 10% bf after transitioning to a non obsessive diet and workout. So worth the 90 day commitment.
Congrats!
I can affirm the step count , l lost 30 pounds in USMC boot camp back in 2000. Over the span of 13 weeks we only sat in a vehicle twice a round trip bus ride to Camp Pendleton and the depot. Just recently it was reported for research purposes they had recruits wear fitness trackers and they averaged 20,000 plus steps a day.
Hi David. That's great to hear! Thank you for your service 💪🏻
Semper Fi!
I testify to David's comment above, having gone through boot camp on Parris Island, USMC boot camp encourages stellar fitness. Add to that constant physical exercises, plus the weight we had to carry, full packs with gear, rifles, etc and one can see where the caloric burn manifested, and why boot camp sculpts amazing physiques. Plus add to that regular running, stretching, and combat exercises. I entered boot camp with an average build and cardiovascular state, having left college to enlist, but upon graduation 13 weeks later, I was a beast, ran further and faster than I ever had in my life. Point being, 10K steps a day works wonder on the physical and mental well being.
Since end of last year i transitioned from bicycling to walking. And now walking with rucking 20lb occasionally throughout the week. At 32, lifetime fitness enthusiast. It has been the absolute best form of movement. Low impact, doesn't spike my hunger. And as a carnivore I still have great energy.
About 4wks ago I started to track using pen an paper, to help hold myself more accountable at first. Something about the pen an paper.
Now using nutritionix, I really want to thank you for that app recommendation Paul. It's amazing. Started out at about 14%, now dwindling through the 12s.
This has been really excellent content, helping me understand the big differences in shedding off the last little bit.
My end goal is a sustainable/maintainable 8-9%. Taking my time, utilizing some fat surges. Not dropping too low all at once.
Slowly but surely...
I enjoy the process....
And it's working 🙌
Thanks & happy nutrition/fitness to all !
Thank you for sharing your experience!
Great mindset this guy has , he found a method that worked and went for it
Will the next stage involve bringing that step count down now he looks to build
Thank you for your support💪 Yes, in fact I have cut my cardio in half to about 12k and I’m on a diet break while also de-loading from training. So far so good👍
Perfect timing as I’m aiming to lose 37 lbs over the next 10 weeks 👍
You got this!
I lost 35 lbs in 10 weeks about 12 years ago. I worked a physical job walking most of the day. And at night the workouts were brutal. 1 hr running 30 minutes on heavy bag, sledgehammer workouts ect. Mostly ate lamb chops and broccoli for dinner. Egg white omlet for breakfast. chicken for lunch. By the following spring I gained it all back plus more. Going to go for it again but will take a slower approach
4 lbs per week is challenging, the most important thing is to build a healthy lifestyle meaning find healthy physical activities and a clean whole food nutrition plan. Save room for fuck off days, those are great for mental health. It's very difficult to lose that weight that fast healthy. It's very doable for some, and you very well may be one of those people but be careful. If your appetite gets ravenous, be mindful that when you finish your 10 weeks your gonna find it easy to keep eating. The guy in this video didn't do what he claims and if so, he's on drugs. Don't believe these people. Their full of shit. Paul is the man but I'm disappointed he didn't call this guy out for steroids or at least testosterone. Walking is only a better approach than jogging/HIIT if the walking is feasible. 25k steps is crazy as shit. Why wouldn't you run for a little rather than walk for 4 hours every day. Dude ate way too little and did way too much cardio to retain all of his muscle in his upper body. Paul needs to call these guys on their shit. 40 lbs in a little over 2 months is a crazy feat. That's a 6 month goal brother. Rather have a leaking faucet in my bathroom for six months than deal with a fire in my kitchen for 2. Now things vary depending on how much total weight you need to lose, the more total weight, the easier 30/40 lbs is to lose. Still be cautious. Eat high fiber/high protein whole foods as much as you can. Aim for 8k+ steps everyday. Try to build a healthy lifestyle. The rest will take care of itself. Be prepared to go longer than you want. It won't kill you but will damn sure make you stronger.
This is one of the best no bullshit channels on CZcams 👍
Glad you are enjoying this!
Indeed💪🏻
Wow, Dan is very intelligent, this guy was determined to win, great job!
Thank you 💪🏻
That's awesome no excuses I LOVE IT 💯💪👍👍👍👍👍💯💯 GREAT INTERVIEW
@antonioharvey2130 Thank you💪🏻
25K Steps is WILD!!!! But 54K!?!? Bruh! 🤯
Homey don't play dat game
yes that number was insane, so cool how he planned it, so well thought out!
Crazy determination
@@PaulRevelia Do you know if he walked on a incline?
@@Cindy-nt1tl Hi Cindy! My combo treadmill-desk (from LifeSpan) is flat with no incline. I did walk outside sometimes but I would say the majority of my steps were on the flat treadmill💪🏻
Yes i agree this content is of high quality
This channel is a rubber-meets-the-road goldmine!
I agree 💪🏻💪🏻💪🏻
Really good point about macros and keeping the carbs up. Inspiring! 🇺🇸 🇳🇿
Thank you 💪🏻
Transformations like this really take me back, I'm 45, and 175 around 16%bf. I was once up to 265 but took me years to get it off and I was much younger. I've tried to lose fat for 3 months and barely 8 pounds. If I go under 2000 calories for a few days my mental state declines and I want to chew my arm off. I also tried walking, I was at 10-12k steps a day and started developing toe issues along with tendon strains in the gym. I've always considered myself fit and chalked the changes up to getting older. Here I am, can't do my cardio and struggle with workout injuries while dropping calories then this guy gets down to 1500 calories, working out 90 minutes a session, and walking 25k steps a day, while adding muscle. This is quite mind blowing to me-he'ssuper human. Congrats on the hard work.
Hi and thanks for taking the time to share your thoughtful comments! When you go under 2k calories, what do those macros look like? In my experience, consuming protein throughout the day helped with hunger but I needed a balance with carbs otherwise my energy level was very low. So, I wonder if your carb intake needs to be a bit higher? I definitely needed to develop the stamina for hitting high step counts so give your body some time to adjust and pace yourself. Mindset can make a big impact and being in a challenge where there was prize money to be won and competing with many other people was very motivating for me! The successes in my life were primarily based on career and family and I wanted to give myself a difficult physical challenge to overcome to prove to myself I could do it. I know it's natural to compare yourself to others and I do it all the time. But, during the challenge I was competing with myself and trying to get better each day. It sounds like you understand nutrition, cardio and resistance training so my advice is to set a goal for yourself and implement daily habits which take you a little bit closer to that goal. Some days you may not make progress but try not to take any steps backward. Consistency is the key to long-term success! Thank you for your kind words and I wish you the best on your health and fitness journey 💪🏻Dan
@@DanDevineFitness-pv3kw Thank you for the thoughtful response, Dan. I too find protein to be satiating. Typically I've eaten a high protein diet which does an excellent job staving off hunger. The problem is, when I get hungry my stress levels have been quite unbearable, making me literally angry each time. I've been eating close to 200 grams of protein, between 150-250 carbs and around 40g's of fat. When I was walking a lot (which is how I lost lots of weight years ago before the walking trend picked up) I could balance my energy intake better, but now am simply recovering physically from overuse issues. I think for some reason my body is dealing with high a stress/cortisol environment. I've dialed in sleep and whole foods, moderated caffeine as well as a few other changes. I typically cycle carbohydrates and on days with higher carbs I have much less tendon pain as well and an overall feeling of calm, which has me wondering if high protein low carb is too inflammatory? I did lower protein recently to around 135 grams as it appears (so I read) .8kg is the most we (as naturals) can use efficiently, and filling everything else with fruit veggies and oats mostly. I've also started a magnesium supplement. I feel less stressed with this approach so perhaps the key is upping the carbs as you said. I suppose I'll know more in the upcoming weeks. Regardless, you're dedication is comendable and results speak for themselves. Than you again for the perspective response.
@@atps7057 You've clearly done your research and tried a few of the things I would have suggested! You're also spot-on with that 0.8g of protein as the likely max for naturals based on recent research👍🏻 Thank you again for your kind words and I hope you get a handle on the cortisol issues. I know you don't need me to tell you that you did your future self a great service by getting down to your current 175 so congratulations on prioritizing your health, I know first-hand that it's not always easy 💪🏻
Back around 1992 or so, somewhere in there, I contracted mono (nucleosis) and of course, anyone who has ever had that, knows what comes with it. After it was over, initially, I was very lazy. I did eventually turn that around, but some of it just stuck with me, never going out on Friday or Saturday nights anymore, never really exercising like I once did. I tell younger people now to never be satisfied that very first time when in your late 20s or early 30s that you don't feel like getting out and doing something, because that's the beginning of becoming an old sedentary person who will suffer poor health and arthritis, high blood pressure, etc. Now, I've been walking about 15,000 steps per day for just shy of 3 months. I've lost about 25 pounds, approx and a few inches. I haven't seen anything like the guy in the thumbnail here, but I ain't quitting. I don't need to be shredded or even care to be, but I surely want to look good again. More importantly, feel good and live a healthy older life.
@@turn-n-burn1421 Hi Turn-n-burn! Congratulations on your health and fitness progress💪🏻 Your mindset and approach to staying active will serve you well into your future! I would encourage you to continue what you're doing and think about joining the next Transformation Challenge in September. You don't need to do anything extreme but I believe you would benefit from being among like-minded people in the Facebook group. The support, motivation, and education you will get there will be well worth it 👍🏻
Amazing! I love his approach. Very smart
Yeah Dan did a wonderful job!
Thank you💪🏻
Excellent job. Dan crushed it. 153lbs at 6ft is wild!
yeah shows much much lighter it is to be shredded!
Thank you💪🏻
This guy is amazing. Congrats man!
Hi bluecoffee! Thank you💪🏻
First time viewer, great interview Paul. Unbelievable transformation Dan! Respect the mindset and determination to follow thru on a consistent basis. Are you open to sharing the spreadsheet that you put together?
Glad you enjoyed it!
Congratulations Dan. Hats off!
Thank you 💪🏻
The most I did in a row with limited nutrition was 32 days of 20,000 steps daily documented for motivating myself. Makes doing 10k steps now seem like a breeze. Also did dumbells alongside that. Props to anyone else who crushed insane steps daily. No matter how small as well.
Thank you for sharing!
Hi Spike! 32 days of 20k steps is quite impressive indeed, congrats💪🏻
@@DanDevineFitness-pv3kw thank you dan! i appreciate that immensely🙏
DAN THE MAN! I've been waiting for this :)
He sure is!
Thank you Alexis! Looking forward to your transformation during the Summer Sculpt💪🏻
@@dandevine9764 Thank you!! I appreciate the support💪
Hi Alexis. Thank you💪🏻
Awesome job Dan! Was an awesome 90 day challenge and I highly recommend doing the summer sculpt if you haven't done any of these "Pro Physique Challenge"
Dan is definitely right about the evening tracking macros.... Its hard to figure out what one can eat in the evening to hit daily macros.... But having options in your fridge is imperative in my opinion.
Awesome stuff Dan and Paul 😎
Thank you💪🏻
Appreciate the support!
@@PaulRevelia you're both welcome and well deserved 👏
Thanks Steve! 💪🏻
At 62 I never got into tracking my nutrition, but with the my fitness pal app it’s took the confusion out for me. And made me aware of my mistakes. I was mainly keeping on track with my protein and calories. But like Dan I think my low carb approach was killing my energy, so I’m going to reduce protein and up carbs to.
Thank you for sharing!
I love walking, especially climbing hills. Unfortunately ended up with a wicked case of plantar fasciitis. Hope I can work it out soon.
Hi Lisa. Sorry to hear that! Take care of yourself💪🏻
Congratulations Dan!! You are one in a trillion with your determination, now I see why it took me 8 months to drop 40lbs😂
that's some great work!
@@PaulRevelia thanks Paul! You and other folks on this platform have helped me. Two years ago i started and in the first 12 months i moved from 280 to 200lbs (5’10’) then I decided to build some muscle, now am 225, some of the regain is body fat of course. Now it’s time to cut while trying to keep my hard earned muscles. Shooting for 195 lbs by Christmas.
Thank you! Congrats on the 40lb weight loss!! As you know, staying focused on your goals and consistently making incremental progress day-to-day, week-to-week, etc. is the key to success💪🏻
Yea 40 in 8 months is awesome work. My aim in 27 pounds in 4 months, and seeing these results in others really inspires me.
@@NateSpurs Make a plan and stick to it! You can accomplish a lot in 4 months if you make it a priority! You got this💪🏻
Great interview, and mostly : Spreadsheets ! ;)
And walking! Don't forget about the walking 🙂
This channel… is really damn helpful! Thank you
Thank you!
💯agree 💪🏻
Loved Dans inspirational, on my own up and up journey, doing macrò counting PE deit burning 1000 cal aday thru activity cut my calories by 6 to 700 a day weights every second day waah
Hi Son! You’re off to a great start! Keep at it and your consistency will yield results 💪
Great result.Well done
@mrgreen1633 Thank you Mr. Green 💪🏻
This man demonstrates how obsession can work. But it's not very sustainable. Kudos to Dan for going extreme and winning. It seems to be a matter of making your goal the sole focus to the exclusion of everything else. Everyone probably should do this once in their life to learn about themselves. Just be careful to keep first things first.
Thank you 💪🏻 Yes, you make a good point so it's important to understand this was done within a 90 day competition. My approach can be applied over a longer period of time with less cardio to achieve the same results. Focus on the basics and repeat until you reach your goal. It's simple but not easy💪🏻 Editing to add that it wasn't at the exclusion of everything else although it was definitely a strong focus.💪🏻
That's an insane amount of steps in a day, it can be difficult for average people to get 10-12k steps in a day, especially when working. This guy did an crazy amount of cardio
he is an average person, he just got a treadmill desk. 54, kids, full time job but he wanted it more and created a way, i truly was inspired by this!
I don't think Cyrus was crying, just stating that he felt it was crazy....i agree, and when I do this myself I feel crazy in a good way!
@UmdogTR he wasnt crying or making excuses. Lower your T replacement dose
10-12k is nothing
Hi there. Yes, it was a lot of cardio! I wanted to keep my calories as high as possible and burn as much fast as possible in 90 days💪🏻
My issue is actually eating enough calories I use your calculator in another calculator
and they both came out to 3,000- 3200. Also, the cost of being able to eat that much and keep it affordable, especially with having a family, can you do a video on this topic please? It would be a great help.
Great observation, I suppose if that step count isn’t manageable for one’s lifestyle, maybe decreasing the step count but allowing yourself more time to lose weight could replicate his results
Impressive guy. Well done Dan.
Thank you, Stephen! I appreciate you taking the time to share those kind words 💪🏻
Looks like one of the Proclaimer brothers.great content.
Hi Jeremy and thanks for sharing that observation! Maybe I'm related to the Proclaimer brothers on some level🤷🏻 My ancestors are from a few different European countries but I primarily associate with being Irish ☘💪🏻
Congratulations Dan!
🙌 yes
Thank you💪🏻
I did 20k steps along with 1700 calories in march. Dropped 10 lbs of fat. It was certainly an effort. I sped those steps up as needed in the day by jogging. Maintained through april. Lost a few in may. Hitting it pretty hard now. Havent started weighing food again. But under 2k cals and 15-18k steps and we are trending down. See if we can get these abs in this summer.
Hi Daniel. Great progress! Be as consistent as possible with your diet, cardio, and training and those abs won't stay hidden for long💪🏻
@@DanDevineFitness-pv3kw less then 10#s to go i think. 💪
@@danielschmidt123 That last 10# can be the toughest but you got this💪🏻
These interviews are amazing. You really learn from their competitive mindset, good job Dan! I hope you don't join my next challenge, nobody stands a chance! 😂
Glad you enjoyed it
@jaypappo Thank you💪🏻
how can we connect with Dan? I would love to see his actual spread sheet and how he did it. I love the analyst style he took to this.
he has been answering messages here, i don't feel comfortable giving away his email without his permission.
Truly Amazing ❤️
i found this such a great interview! Dan is so well spoken!
Indeed ❤
Hi Bikash! Apologies for missing your comment. Thank you so much for your encouragement💪🏻
I came across a random fact that 14 hrs (per week) (10km per day of walking) of walking would burn a kg of body weight. so that is my base so in my head 2 hours walking= 1 hr gym + 1 Hr walking. It should get me moving more on average
That's a great goal!
Amazing transformation. My only question is with all the analytics and spread sheets is this something that can be maintained.
Thank you and that is a fair question! This was done within a 90 day challenge and now that I've eliminated a lot of body fat I am able to reduce my cardio significantly (to around 12-15k steps/day) and return my calories to maintenance. I still track my workouts so I know the weight/sets/reps for each exercise but not tracking my nutrition like I was before. I know my approach is not for everyone but this was a rewarding experience for me and I'm very happy with my results💪🏻
Ive started tracking my calories...its the details that i realise is important.
thats everything!!!!!
Hi Mark! Keep it up, it takes some time but really works 💪🏻
My issue is being able to eat enough calories I use your calculator and another calculator and they both came out somewhere between 3,000- 3200 cal, Also, the fact that that can be pricey, can you do a video on this topic? It would be a great help.
Enjoyed this.
Yes i really enjoyed our talk!
Glad to hear it! Thank you💪🏻
Congratulations, great success video.
I wish you would of touched on supplementation if any.
Hi. In terms of supplements it was primarily protein powder (whey in the morning, casein at night), creatine, and a daily multi-vitamin to "fill in the blanks". Other supplements might give you slight edge but there's no substitution for nailing your macros, resistance training, cardio, sleep, and stress management. If any of those are lacking and you're not already making progress then supplements are unlikely to help much, if at all, in my experience. Good luck with your fitness journey💪🏻
@@dandevine9764 thank you
Great suggestion!
Great stuff…on both ends!
Thank you 💪
Will there be another challenge coming up? any dates in mind if so :)
I found this so inspiring! I did 30k steps today 💪
well done that's a lot!
🎉 how long did it take you?
Hi Jasmine! Glad that you were inspired by my results 💪🏻
Dedication! Man’s a beast!
For real!
Thank you💪
Excellent job Dan! That's outstanding for just 90 days!
Hi Michael! Thank you💪🏻
It's NOT 1g protein per pound of CURRENT weight... It's 1g/lb of your GOAL weight. If you are a 500lb obese person with no muscle, you should not be eating 500g(2000 calories) of protein a day.
It’s almost like you watch my videos. That’s exactly what I tell people well done.
Incredible work and amazing results. I am a walker as well, however I find that when I do that many steps regularly, it does increase my appetite and I struggle to be on point with my nutrition and calories. How did you manage that?
Thanks for sharing!
Hi @relarras, my usual pace was 2.5-2.7 mph and sometimes up to 3 mph. I found that to be relatively low intensity for me. I made sure to consume protein regularly (to hit my daily target) which helped managed my appetite and regular carb intake (up to my daily target) to ensure I had sufficient energy throughout the day. NGL, some days were harder than others and the competition kept me focused on my goal💪🏻
54k steps man there's beast mode and then there's that wow
@antonioharvey2130 NGL, I was going for "shock and awe" on the birthday 54k💪🏻
I was a nurse for 32 years and walked constantly 12 hour shifts and struggled with my weight my whole adult life .. and barely ate 1200 cal day too
My missus is a nurse too and walks constantly but can't seem to lose weight despite the steps and relatively good diet
Stress and poor diet
What’s your website? Prophysic, prophyzique, how the hell do you spell it, looked all over your Description page for a link, but not there, make it easier for us bro, thanks
Maybe to many hidden fats and salt?@michaelkim4703
You’re under eating. Plus eat Whole Foods and cut the carbs and processed foods. Also women have unique issues these male channels don’t address. We have the monthly hormones to deal
With and female weightloss is just so different for women.
Inspiring
that's how i felt after we spoke!
Hi and apologies for missing your comment previously. Thank you💪🏻
Over 25000 steps on 15000 cals. Holy moly thats determination😊. 💪
He had a plan and executed it!
@kristianhaugland1886 Thank you 💪🏻
Would love to see his spreadsheets!!
@acsmith1975 Hi Aaron and thanks for sharing your comment. As you heard from the video, I tracked a LOT of data in my spreadsheet but it was all custom to me: my workout plan with daily entries for every exercise, weight use, reps, sets, etc. with a reference to the prior instance so I can progressively do more work. It also had a simple log of my daily food intake so I could hit my macro targets. I also tracked my weight and other data points from my "smart scale" which in retrospect wasn't that useful because it's not as accurate as I thought (except for the weight). I also had sleep log which was just data from my watch which gave me a breakdown of sleep metrics like REM, deep sleep, etc. If you start with a "blank page" you can probably define a lot of these metrics for yourself and then it you overlay that with your goals you can create checkpoints on where you hope to be after 1 month, 3 months, etc. If you're not doing it already, a great place to start is to simply track your food intake for a few days or a week. If you focus on the details it can be quite enlightening and that will give yuo a baseline. From there you can start to make adjustments like increasing protein, reducing fat, etc. Then you can move on to activity levels and your phone is probably tracking your steps already in a Health app or similar. If you don't have a watch then you can simply track what time you went to bed last night and what time you got up this morning. Do that for a week and see how much time you are averaging in bed each night so you can see if it's enough or you need to take steps to increase it. It's not hard but it takes discipline and consistency to make it worthwhile!
Anything below 2000 calories feels like starvation to me. My “fasting” days are 17-1900cals. Fat loss at 2100-2400. Usually maintain on 3000-4000. I’m also 6’4 so that probably factors into it. I’ll do a 17-1900 day 2 days per week max if I’m really aggressive and trying to lose fat
Hi Cole. Sounds like you have a great plan when you want to get lean💪🏻
I turned 50 in May. I've lost 28 lbs in 10 weeks so far with no cardio. I'll walk if we went shopping or on holiday or I'd walk the dog a few times. Maybe a total of 4-5k a day in steps. I've got another 7 weeks of dieting left. And 14 lbs to go. I'm going to up my steps. Just for transparency, I haven't tracked calories. I just cut the crap out and made sure I eat smaller meals AND ZERO alcohol which I think is the most important thing ive done. The only thing I have tracked is to make sure I'm hitting 150g protein a day. I've lifted for 35 years, so I am well muscled.
Hi @rampageashton! Congrats on your progress and it sounds like you have a great plan to reach your goals💪🏻
@@DanDevineFitness-pv3kw thanks a lot. I think the hardest part is making the decision. I have some osteoarthritis in my foot so I couldn’t do 25k steps a day. I’d be in hospital. 😂 you did amazing.
What shoes did he wear? I’ve transitioned to barefoot shoes for the wide toebox, but I’m seriously missing the cushion of a walking shoe.
Hi Coop! This is not an endorsement per se but I wore Saucony Kinvara 13 model shoes for most of my walking. Happy to report I never had a single blister or any minor injuries despite walking almost 950 miles in 90 days💪🏻
Thanks for asking about TRT some transformations are hard to believe without the honesty of pharmaceuticals. I think he answered honestly very glad you asked.
I totally agree!
@eyereviews292 Thank you and I'm glad Paul asked about that as well 💪🏻
Yes. As a person who loves to walk, I avg 30-45k. Unfortunately, I can't keep muscle on my legs. Zero quads 😢
I understand
Hi Lisa. Wow, that's a lot of steps every day! Be sure to keep your protein intake up or your body may resort to burning muscle for energy💪🏻
I walked and played 55 holes of golf on my 55th birthday, I wonder how many steps that was?
Hi @noonster55 Wow, that's over 3 full rounds of golf in 1 day! Congrats💪🏻 If you have an iPhone your Health app should track your steps automatically. So, if you carried your phone with you that day just go to the app, select Steps then scroll back to the date in question. I'm also curious to know how many steps that was so please reply if you are able to confirm!
This is awesome!...but not trying to be a hater but is this sustainable? Thst many steps esp 54k is insane!
Hi Michael! This was done within a 90 day challenge and while there some extra steps I took (pun intended!) there are also many things I adopted which are quite sustainable for me. Now that I've eliminated a lot of body fat I am able to reduce my cardio significantly (to around 12-15k steps/day) and return my calories to maintenance. I know my approach is not for everyone but this was a rewarding experience for me and I'm very happy with my results💪🏻
Great vid. Anybody know the name to the Facebook group. I’m interested.
when you register for the challenge we send all the info.
I frequently walk 6+ hours per day on good weather days. You build it up it becomes very do-able. It does wonders for your mental health too because you go into a meditative state. I believe we were evolved to do this and most people's lifestyle make it impossible so they stay depressed. I was super unhealthy and unfit until I turned 40 and changed my life so I think anyone can do it, you don't have to be young. It's the "can't do" mindset (and lack of time/modern lifestyle) that stops most people.
I don't know how many steps that is btw because I've never counted. I just walk 6-7 hours non-stop and enjoy the beauty of nature and my own daydreams. It never feels boring or like a chore.
@@danielbotterill-wb6kq sounds like you have found a great outlet with walking as well! BTW, I don't count my steps, I just let my phone do that for me💪🏻
love this guy! but it was not the steps!! few have 2 to 3 hours a day to walk...ITS HIS INCREDIBLY DISCIPLINED LOW CALORIE DIET! Congrats Dan!
Thank you! My nutrition certainly had a LOT to do it but also required a balance of that plus cardio to burn the fat along with resistance training to build/maintain muscle. If you remove any of those then I believe my results would have been much different but it does all start with good nutrition💪🏻
I get about 14k steps on a busy 12hour day in the ICU. That’s a lot of moving.
yes it is!
Sounds to me like a stressful way to get your steps in, though. How's your cortisol level doing?
I think this is very valuable information. I think people have a false sense of what it really takes to get that lean and muscular. They think they can just do a small deficit and increase activity and increase some lifting sessions and they will get that look. They will not. They will get in better shape and they will lose weight and they will do some sort of transformation, but they will not get that look from mild to moderate changes. This was an extreme deficit in calories and a very high amount of activity of which most people are not going to be able to sustain, but unfortunately, if you want that look, you must go to extremes. Hopefully you can sustain the drastic caloric restriction going forward.
yes that's why i love sharing the truth, and not just my journey.
Thank you 💪🏻Good points! I am making this approach part of my new lifestyle and have moved into maintenance so my calories are now higher and my cardio is much lower than during the challenge.
@@DanDevineFitness-pv3kw of course they are. Within good reason. It's just no way to sustain that type of severe caloric restriction for a long period of time. This is why bodybuilders and aesthetic contestants like these contests and the clients that Paul works with don't do this year round. great work though! Now back to reality lol
Have you ever seen someone have a great body transformation while training for something like a half marathon? i.e. someone who's gained a lot of definition in addition to any weight loss? Just curious if you have pictures/examples of someone who had a great body transformation while running because it seems like those examples are more difficult to find online. I was following something similar to your walking/calorie deficit/weight lifting regimen and lost about 25lbs over a couple of months. I started running once the weather got better and now I'm training for a half marathon and running significant mileage most days. I'm still at a similar calorie deficit but I've started eating more carbs, taking creatine, and generally focusing on macros. Although both my lifting and running have gotten better I'm at somewhat of a weight plateau for a few weeks and given the calories I burn doing cardio and weights it feels like the weight should be coming off more quickly. I think my body comp might be getting better based off pics but always difficult to tell to some extent. I've had a similar weight loss experience previously and although I definitely felt and looked better weighing less and working out more I've always been somewhat disappointed in not having more muscle definition especially given that my lifts are relatively good.
most who run with high frequency are endurance athletes and not putting as much effort in the gym so the transformation while still fantastic would not yield the look Dan achieved as he was lifting with intention to build muscle.
As you heard, my primary cardio was low intensity walking so lots of zone 2 and fat burning. Running is a higher intensity cardio which goes beyond fat burning and requires the body to produce energy more quickly, hence burning carbs, glycogen storage and maybe even protein. I think that's why runners tend to be so thin and, to Paul's comment, probably not focused on resistance training to build and/or maintain muscle. I think it can be done with a specific plan to keep as much muscle as possible and consume lots of protein. Good luck with your fitness journey💪🏻
appreciate both of your insights and congrats Dan on your transformation. I've hit a similar plateau multiple times trying different things so I guess just looking for motivation to keep working out when the scale isn't necessarily reflecting the progress that I think it should. I think I might just need to accept that my transformation might be a 6 month transformation rather than a 90 day transformation and I'm hoping that a different form of cardio might give me motivation and a supplementary fitness goal to keep it going. Going to get an InBody scan today as well to see if I can get some more metrics to access where I'm at.
Hey Dan!
One question: You don't have any problems with excess skin? Your stomach looks particularly tight. Hope for an answer!
Hi Stephan! I do have a little bit of excess skin around my midsection and lower back but not really that much, not sure why tbh because I didn't do anything special to prevent that.
@@DanDevineFitness-pv3kw Thanks a lot for your answer, Dan.
During the initial phase of the weight loss process, you didn't have any sagging skin. Did this then disappear as you lost weight?
@@ectbystephandeininger1037 Hi Stephan. I didn't notice any during the initial phase and only when I reached my lowest weight at the end there was some along my waistline/lower back.
Thank you, Dan!
@@ectbystephandeininger1037 You're welcome! And for reference, at the 10s mark in the video when Paul show's my back in the after picture you can see some excess skin just above the waistline. I was 6.5% bodyfat in that picture (according to my DEXA scan) so I don't think that's fat, just skin. I'm arching my back a little in that picture which might make it more pronounced: czcams.com/video/3QLruFi_CS0/video.html
Pretty amazing! Keep the bodyfat off!!
@howy3333 Thank you, that's my goal💪🏻
That prize money is huge Paul!
I’d like it to be more
Is it still too late to join? Went to website but can't figure out how to join.
Fitprocessing.com/challenge
Whatever goals someone sets and wants to achieve go for it. However, I don’t know why anyone would want 0% body fat. To me this is an exercise in endurance and it’s not sustainable, and now that it’s over and you’ve achieved what you wanted…carry on as per normal. I’m 5’9” 184 and in decent shape, my abs are definitely forming, and I’m walking about 15k steps a day. It seems that 15k is my magic number. That is just straight walking, one shot, I don’t bother counting the rest of the day. I’m constantly under 2000 calories a day (1800, usually) I also have my own gym consisting of kettle bells, band sets and adjustable dumbells…and my bicycle. My goal…to be in the 10% bodyfat range, never below that, and 175lbs. Anything less than that and I feel like crap.
I have been getting in an average of 16,000 plus, during the last 6 weeks. No way i can get more in ..even now my left leg is giving me a bit of a problem. Have lost about 6 kilos so far, i also have cut out most of the bread and crap i was eating.
54000 steps is around 41 kilometer or 25,5 miles.
According to my phone, which is my step tracker, the 54,757 steps was 23.4 miles 💪
Was he getting this amount of steps by walking only or was it throughout the whole day?
He had a walking desk.
Yes, as Paul confirmed it was throughout the whole day. I seemed to get the most steps when I was focused on something else primarily and just happened to be walking.