Transformation Story of Dan Western

Transformation Story of Dan Western

We Welcome Dan on Aim Workout to share his transformation story with us.

Dan has come along since his first break up. He has evolved as an athlete and as a human being. His since working out in his garage at home, he has traveled far and wide while developing his mindset, entrepreneurial skills, and his physique. 

What’s Your Story?

Growing up I was always the tall skinny guy, with all the friends who were typical gym-goers and into the whole lifting scene. I never really liked how I looked. In fact, I would usually wear jumpers, even in summer, to hide my long skinny arms.

I had always kind of told myself that I couldn’t put on weight, because of my high metabolism, genetics… etc. etc.

We all know now that my excuses were complete garbage, but I used them because I was scared to try and fail. If I told my friends I was going to sign up to the gym they would laugh; it was pretty clear that everyone saw me as the lanky guy, to be all skin and bone forever.

When I was 18 I broke up with my first girlfriend (cliché as it sounds), and I guess I struggled in finding a way to deal with it properly. At the time I felt pretty useless, so I went into our garage at home and just started doing some push ups, squats etc.

It helped a lot. I went into the garage later that week and did it again. 3 months down the line I was addicted to working out and was seeing incredible results. Fast forward 2 years almost, and I’ve gone from weighing 147lbs to weighing 186lbs lean.


What Motivated you to Transform your Body and your Life?

After the breakup, I felt like I didn’t really have much going on in life. Most of my time had been spent with my girlfriend, or at my 9-5 admin job. There was nothing I was really passionate about until I fell in love with fitness and self-development.

So I decided to start working really hard and begin living a life that I could be much more proud of.

The confidence that I have now in daily situations, is something that I never thought I could have. I knew that the first thing people noticed about me was my appearance, so when I started working on it and seeing results, I felt a hell of a lot more confident than I’d ever felt before.

What Workout Routine has worked the best for You?

Bodyweight workouts… no doubt about it.

A lot of bodybuilders and gym addicts will tell you that calisthenics workouts can’t build muscle mass, but they’re wrong. Sure it’s easier to build mass with weights, but if you can figure out a way to increase the difficulty of bodyweight variations, then the principle is the same.

I was able to put on almost 40lbs of lean mass just through bodyweight workouts.

I split them out into 4 days a week:

  • Day 1: Biceps & Back
  • Day 2: Triceps & Chest
  • Day 3: Rest
  • Day 4: Legs
  • Day 5: Rest
  • Day 6: Shoulders
  • Day 7: Rest

Since my metabolism is incredibly high, there’s not much need for more than 4 workouts a week, or excessive cardio.

I center my routines on pull ups, push ups, dips and squats, depending on what day of the week it is. Then just perform harder variations as my strength increases.

What Was the Biggest Challenge in your Journey?

To be honest just getting over the initial hurdle of believing that it could be done. That was the hardest challenge for me. I never thought I could put on weight, and so it was hard to change this believe I had.

When I started seeing results, I went all out. Got the equipment, ate clean, and so on.


What Does your Daily diet look like Today?

I eat quite a lot, and often. Plus it’s not always clean since I have to take measures sometimes just to get the calories I need.

I was recently traveling Asia for 7 months or so, and ate a little dirty to stop myself from losing weight!

My diet now pretty much revolves around the following staple foods:

  • Eggs
  • Peanut butter
  • Bananas
  • Chicken
  • Sweet Potatoes
  • Rice
  • Tuna
  • Milk
  • Oats

For breakfast, I’ll normally have eggs or oatmeal. Throughout the day I’ll snack on fruit and nuts. For lunch, I’ll normally have a tuna or chicken sandwich. For dinner, I’ll have either chicken, fish or ground beef with sweet potatoes/rice, and green vegetables.

I’ll drink a protein shake a day either after my workout or before I go to bed.

That pretty much sums up my diet!

I’ll also try to drink 2 liters of water a day, and green tea once or twice a day as well.

How has your Life changed after your Transformation?

My life has changed drastically. You probably wouldn’t even know more anymore if you hadn’t spoken to me in the past 2 or 3 years.

I’ve become more confident, I’ve been able to have the courage to quit my 9-5 job and travel the world, start a blog that’s now become a business. Pretty much every benefit that could come from transforming my body has happened to me.

And let’s not forget about the fact that girls are making comments, telling me I’m looking good. I’m definitely having a lot more success in that department that’s for sure.

Everything I am today has kind of come from just a breakup and a decision to exercise in order to make myself feel better. I think it’s incredible how a couple of decisions that shape your life in ways you never knew were possible.

What is one thing you would say to someone struggling on the same Path?

If you’re an ectomorph like me, known for being skinny your whole life, eat A LOT.

Eat a lot of healthy protein-packed foods, and eat small meals often, rather than a big meal every 5 or 6 hours.

Put simply, if you’re working out 4 times a week pushing yourself to the limit, and you’re eating a lot more, and a lot more healthily than normal, you’ll see results.

Try and use the foods I mentioned above as staples in your diet. They’re all solid sources of protein, and don’t be afraid to consume some carbs, you need the extra calories, trust me.

You can work out all you want, but without the proper diet in place, you won’t make any progress.

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