I frequently post case studies. But not often am I the subject matter.

I take pride in showcasing clients who’ve completely overhauled themselves with my programmes.

Me? I generally stay in good shape all year round. But my schedule is hectic. Sometimes I train a lot. Other times, less so.

Transformations are my business. So I wanted to put my money where my mouth is. And to use myself as an example. Here is my transformation story.

With my online coaching I have worked with 1000s of people. It still amazes me that when someone has grafted for 12 weeks and really made a difference to their body, others are so ready to doubt and hate on them. I see a lot of comments like “no way this is 12 weeks” or “different lighting” or “photo shopped”. Constructive feedback that ain’t.

These people miss the point. If someone is showing a massive change, they have gone through all the hard work to get the results and made the sacrifices. Great results are possible. And wanting to take the photo in better lighting to really show off the results makes total sense.


This year I have gone through a period of nearly no training, due to simultaneously being buried in two major film commitments and overseeing a complete rebuild of my online business. Normally I would say it’s a case of finding time to train; train instead of watching TV or get up 30min earlier to just get something done. But I made the decision that I would focus on work. If I had an hour to train I would do 20min intervals and work for the extra 40mins.
I didn’t pick up a weight for 6+ months. But I didn’t mind. I had to knuckle down and focus on the big picture.

I knew when the film contracts came to an end my time would open up again and I could really focus on getting back into the kind of shape I could be proud of.

The secret to a good transformation is the balance of serious efforts both in the gym and with food. Then pair that with a bit of cheeky downlighting and its job done.

Improved lighting will only do so much however, and the best lighting in the world won’t fix the fact that someone hasn’t trained. Without an impressive transformation, you’d just have to turn the lights off!??My transformation is real. No gimmicks. Sure, I know what I’m doing. But I’m human. I work hard. I have a family. And I want to show you what I did over the 12 week period to prove, like thousands of my online clients, that it can indeed be done.

My 12 week transformation in figures

96 hours training – 6 days per week. 4 days weights + cardio, 2 days cardio only.

336 meals – 4 a day every day for 12 weeks.

2 pizzas and 2 cakes – it was fathers day so give me a break.

3000 calories, burned a day.

3000 calories, my average calories for the 12 weeks. For the first 6 weeks I was in a surplus the second 6 weeks in a deficit.

77kg – my weight for the before shot and also for the after shot!

85kg at my heaviest (afternoon weigh in – lots of food and water)

96 double espressos

806,400kg lifted (if my maths serve me right)

180miles Power Walked

480miles cycled

840 working hours

546 hours asleep

You can see from these numbers that it takes a lot of effort to transform the body. Effort is the secret ingredient. But in order to maximise results effort must be applied in the correct way. This means both training and eating to achieve your goals. The best fat loss training plan in the world used when you’re in calorie surplus will be useless.

Know your goals.

Know your macros.

Know yourself.?? And then you’ll see the results. And believe me when I tell you that 12 weeks is plenty of time to achieve the body of your dreams.

Follow my plan and try it for yourself. Then all you have to worry about is how you light the after shot.



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“The biggest surprise to me was how little I actually had to train and how good the food recipes were.”


“David, you’re literally THE BEST! Thank You so much for your EXPERT guidance through my MOVIE PREP and BEYOND! Grateful for the opportunity to collaborate with you. We’re just getting STARTED!”


“I used to see myself as overweight. 30. Depressed. Not happy with how I looked. I needed to do something. I now have to do a double take as I get used to my six-pack.”