When I began the XFAT program given to me by Dawn I weighed 228 lbs. at 6’3”. I had no idea what my body fat % was because I hadn’t had it tested in a few years. The first thing I would recommend to people is to get the most accurate body fat test done when you begin your program so that you can see the actual composition change taking place in your body. I chose hydrostatic testing because it is considered to be among the most accurate and it also breaks your total weight down into fat lbs. and lean muscle lbs. so you know exactly how much you need to lose if you want to get to a certain body fat %. I also recommend taking a lot of before pictures so that you can see the transformation at the end. Then you will have physical proof!
My initial results came back that I was 11.5% body fat. That equated to 26 total lbs. of fat and 202 lbs. of lean muscle. I had always wanted to try to compete in a physique competition but I never felt confident enough in my ability to manipulate my diet enough to drop down into the low single digit body fat range. This where Dawn convinced me that if I followed her program to a “T” I would get the results I was looking for in roughly 3 months time. I was skeptical at first, but I figured I had tried many times on my own to make it happen and could never seem to quite get there so this was my last resort.
I followed the meal plan exactly as it was laid out for me and tried my hardest to follow the workout routine as closely as I could manage. I had a few nagging injuries throughout that kept me out of the gym for short periods of time. I never cheated on my diet program because I knew that was where the majority of my results would come from with trying to get to such a low body fat percentage. When I did a follow up body fat test exactly 12 weeks after beginning Dawn’s program my results shocked me to say the least. I had dropped down to 6.5% body fat. My lean mass actually increased by 2 lbs. from 202 to 204 and my fat mass dropped from 26 lbs. down to 14lbs for a total weight of 218 lbs. So roughly I was able to lose 1lb of pure body fat each week while simultaneously adding a couple pounds of muscle in the process!
After seeing how lean I had gotten by following the XFAT program I finally had the confidence to enter my first Men’s Physique contest this past weekend on 7/14. I ended up taking 4th place out of 50 competitors and would have placed higher according to the judges had I nailed my posing routine. So all in all, I am very happy with how far I’ve come and I have already committed to doing three more shows before the end of this year. For me, having a deadline like a competition is all the motivation I need to not slack off with my diet.
The biggest thing I learned by joining the XBC group (and the XBC Private Facebook Group), is that a community of people supporting each other and rooting for each others success is the true magic that makes these transformations like mine possible. I can honestly say that without the encouragement and daily motivation that I get from the XBC group, I probably would have given up at some point like I had in the past. But the real key to seeing results comes from CONSISTENCY! Never giving up no matter how frustrated you feel or how tired and sick you get of eating the foods that you eat on a daily basis. Because at the end of the journey there is no greater accomplishment than the sense of pride you feel when you complete the program knowing you gave it everything you’ve got. Not to mention you end up looking better than you ever thought possible.
Thank you Dawn and all the members of XBC that have encouraged me throughout this process. I am going to continue training and eating like a beast until I earn my Pro Card in the NPC for Men’s Physique!
– Chris H. (Sacramento,CA)