November 2009 TSM: Dan Selden

[John Stone]

For the November 2009 TSM, I've selected Dan Selden. Less than two years ago Dan was drinking too much alcohol, eating mostly junk food and not exercising. His unhealthy lifestyle resulted in weight gain, negativity and depression. Back in January 2008 Dan decided to drastically cut back on his drinking, improve his diet and begin a regular exercise program. The result? A totally changed man. Dan dropped almost 30 pounds of fat, reduced his waist size by 6 inches, added muscle and is now in great shape; he regained his drive, focus and determination, and is once again enjoying life with a healthy, positive attitude. Dan's situation a couple years ago is so very common, and I'm confident that his transformation will inspire many others to follow his impressive lead!




Before (January 2008):
14:2.0 stone (198.8 Lbs)
38" waist

Current:
12:2.6 stone (170.8 Lbs)
32" waist


Why did you decide to make a transformation?
I was always tired, often irritable and a little depressed. It was around this time my friends and family began to openly comment regarding my weight gain. This just fuelled my concern, but I knew deep down I was going to turn things around. I was also hitting the booze and junk food a bit too much and I knew this would be an answer.




What sort of planning did you do before you started?
I dramatically decreased my alcohol consumption immediately and started paying attention to what I was eating and when. I created a food diary and began a weblog (www.danseldenfitness.com) to record my progress. I then told ALL my friends and family what I was doing and asked for their support.

I re-joined the gym and bought myself some basic training gear (gloves, jogging pants, water bottle etc). I researched fat loss, cardio training, body building on the internet and this is where I re-discovered John Stone’s website.


What were your initial goals?
My initial goals were to lose the unwanted weight, tidy up my diet and get some quality time in the gym. Like John mentioned on his website, I had this vision of myself washing my car in the summer, shirt off and feeling good about myself.


What was your diet and supplement intake like?
I knew my diet had a big part to play with my unwanted weight gain so I HAD to sit down and filter out all the crap and replace with cleaner healthier foods. This was new to me, I had never understood about protein, carbs and fats before. I basically became a label junkie, shopping trips started to take three times as long but after the first month or so I had it sorted. Obviously I started with calorie counting, then slowly began introducing cleaner meal plans. Things like Salmon, Chicken, Turkey, Broccoli, Nuts, Porridge, Oats, Eggs, Salads etc replaced Sweets, Crisps, Chocolate and processed Micro Meals. I was averaging 2000–2300 calories a day.

The only supplements I used were Fish Oils, Flaxseed & Starflower Oils (Omega 3,6,9), Vitamin C and L-Glutamine, Whey Protein, a Multi Vitamin and lots & lots of water. I still use these to this day.


What was your training like?
My initial training consisted of plenty of cardio. I began a very personal relationship with the treadmill and the cross trainer at my local gym. I would average 6 days a week, minimum of 500 calorie to maximum 1000 calorie burn during each aerobic cardio session (40-50 minute). Sometimes I would throw in some HIIT cardio, usually on the days I would also hit the weights (full body workouts twice a week).

By May I had lost 2 stone (28 pounds) and was more than happy with my progress. It's at this point someone mentioned to me that there is something called "skinny fat", where the weight loss makes you skinny, but the lack of definition can make you still look fat. This is when I began eating a little bit more and started taking the resistance training a little more seriously.

Now I resistance train 5 days a week (split routine), with swimming and cardio involved twice a week. My current training is more for maintenance than anything else. I hope to learn how to bulk and cut cleanly soon after my second child has been born and those sleepless nights have sorted themselves again!


What obstacles did you encounter, and how did you overcome them?
Looking back I guess I have been quite lucky. No serious injuries. I have a young child and with that comes sleepless nights. I soon realised just how important getting good rest was as my energy levels would be lacking during my sessions.

Colds and flu always screw things up, but you just had to stay focused and positive when this happens. Luckily I have only had a couple of colds since my journey began. I use Echinacea if I feel one coming on, or if my little pre-school snot trooper has got the sniffles!

I did suffer shin splint during the first couple of months when I was addicted to the treadmill, all that hard impact (especially when doing HIIT) was taking its toll on my legs. The only answer to this was to jump on the cross trainer and wait it out until the pain went away.

I think the only really negative was my exercise headache’s / migraines during Aug 08. This was horrific! I would just crumble when getting to the end of my reps, the pain was very disturbing and would last for days. I had never experienced anything like it. Several doctor appointments and a hospital visit turned out worthless. Thankfully the forums here at JSF helped me through as there were a few of you guys that experienced these headaches. I backed off from the weights for about a month and returned gradually. This seemed to solve the problem. I'm still not sure what caused this outburst of head pain, if I had to guess I would say it may have been a pinched nerve in my neck area. Needless to say I have since improved my form and breathing techniques.


How has your life changed?
My life today is completely different. It’s great! I have a clearer head, I have drive and focus. Dietary wise I can filter through what's good for you and what isn't and fully understand how food affects your lifestyle. I have made new friends via my website and at the gym, I have influenced quite a few people including family members (my younger brother – who is looking pretty good himself!)

I now welcome challenges in life, I appreciate myself and others around me and what makes my world is the fact that my daughter gets quality time with a much happier daddy!


How did JSF and the JSF Forums help you?
John Stone’s website has always been my biggest influence. I discovered John's postings back in 2004 and was mighty impressed. Just seeing his progress blew my mind even though back then I was of a relative good weight and only had dabbled at the gym. So when everything went tits up I headed back to John's website and soaked it up like a sponge.

From nutrition to weight training routines, it's all there. John is one of the most dedicated and influential guys I have ever seen. Following him and his journey has made my own trip a joy and I cannot thank him enough. Thanks John [ -JS]


What advice would you offer to others?
My only advice to others would be to set yourself a realistic goal, with plenty of mini goals along the way. Stay focused and positive, even when things seem to be against you. Adapt a "What hurts you only makes you stronger" attitude.

Use the internet to research recipes, cardio training, weight training, etc. Always mix things up to keep it fresh, track your progress with measurements and take plenty of pictures of yourself. The scales don't always show you everything, the mirror does!

Challenge yourself and win!


What are your future plans?
Well I know one thing for sure. The gym and weight training WILL ALWAYS be a part of my life. And as previously mentioned I would like to clean bulk and cut successfully. I have never tried this and have always been a bit apprehensive about eating more and accidentally becoming fat! I guess it's only natural after working so hard to lose the unwanted weight.

So there it is! A new challenge has been set! Bring it on!




Any closing thoughts?
I would just like to thank John and all the members at JSF. If you have any questions please don’t hesitate to get in touch. And of course you can always check out my progress at www.danseldenfitness.com.


Congratulations on the outstanding changes you've made, Dan!

[mastover]

Great job, Dan!!

Congrats!

[donj02]

Nice job... very inspirational.

[Nowhereman]

Looking lean and mean with the haircut change too! Congratulations!

[Chopaholic]

Congratulations, Dan!

[chicanerous]

Great work, Dan.

[modmaven]

Phenomenal change. It's great to see a new year's resolution followed through with such consistency and conviction. You're an inspiration.

[carguy]

Stellar work there, Dan. I didn't read your whole blog (which is very well done, by the way) to see how old you were, but you look at least 10 years younger in your after shot. Best wishes on a successful bulk. You should do well.

[Phillyp]

The last photo looks like brad pitt, congrats on the transformation!

[angell]

Congratulations!
This was very inspiring reading

***running to gym to break personal records***

[David_Golding]

Congratulations Bro, well pleased for ya.. See ya at the gym tonight for a killer session.

[itzame]

Hey people, thank you all for your kind words... It makes it all worth while when you get recognition for all your hard work. It also pushes me harder.

I hope it inspires. Thanks again. Dan [itzame]

[Seltzer]

Congratulations Dan!

[Jaer]

Excellent job!

[BJ]

Way to go Dan!

[Rogozhin]

Wonderful transformation, congratulations Dan!

[CA$ON]

Wow...Congrats you look like a new man.