His Incredible 90 Day Transformation | Walked To Shredded

[@PaulRevelia]

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

[@michaelkibler5584]

These are the only truthful health videos on KZbin all real no bullshit .

[@vikingnorsefitness5727]

Had to be the 2 million steps that set him apart!

[@facelesstruth4961]

Would you happen to know which brand and model of treadmill that he uses for work from home ?

[@bradleycook6222]

Just signed up for the challenge! Very excited!

[@xxstormbringerxx]

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!!

[@DanDevineFitness-pv3kw]

Hi John and I wholeheartedly agree with you! I appreciate your nice compliment 💪🏻

[@xxstormbringerxx]

@@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! 😄

[@DanDevineFitness-pv3kw]

@@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 💪🏻

[@xxstormbringerxx]

@DanDevineFitness-pv3kw awesome. I just started atomic habits, last Friday! Cheers!

[@DanDevineFitness-pv3kw]

@@xxstormbringerxx That's great, John! All the best to you with your health and fitness journey 💪🏻

[@Prismplanets]

This dude got GRANULAR! Much respect for the hard work he put in and his win was well-deserved.

[@DanDevineFitness-pv3kw]

Thank you 💪🏻

[@Prismplanets]

@@DanDevineFitness-pv3kw you're welcome, friend 💪🏽

[@paddy3622]

25k steps is insane. walking is so underrated. esp as one gets older. easier on the joints.

[@PaulRevelia]

it's all i do now! That and some tennis.

[@paddy3622]

@@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.

[@Bunny11344]

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

[@danielbotterill-wb6kq]

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.

[@brianbadonde8700]

@@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

[@Vexarax]

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_ ^_^

[@AuntLorasHouse]

I want to lose 80 pounds in 3 months but don't want it bad enough because I'm not

[@chrismanning1171]

How many calories a day should I eat? I am 240lbs and I want to get to 210lbs. Thanks

[@daph1212]

Dan found his people. That’s so important to feel like someone gets you. Great job!

[@DanDevineFitness-pv3kw]

Thank you, Daph! That's a great way to put it 🙂 I appreciate your kind words!

[@anishphi1]

This is one of the most impressive 90 day transformations I've ever seen. congrats Dan!!!

[@DanDevineFitness-pv3kw]

Thank you!

[@habibadeniyi2914]

@@DanDevineFitness-pv3kw Hey proud of you 👍🏽

[@DanDevineFitness-pv3kw]

@@habibadeniyi2914 Thank you for your kind words 🙂

[@Fnawesome]

I use to work a physical labor job and was on my feet 14hrs a day. I was 255lb 5foot9 and I drop down to 165lb at 7%body fat. My average steps a day was about 20,000 steps. I got into lifting then training to enlisted in the USMC. After boot camp I actually got fat. I was 175lb 14% body fat. Walking is the best form of cardio for fat loss period.

[@DanDevineFitness-pv3kw]

That is FnAwesome progress 💪🏻

[@johndoe4073]

16:15 - "Content is King but Community is Kingdom." 100%!

[@Kaotonix]

thank you Dan for sharing! and Paul for havinghim !!

[@DanDevineFitness-pv3kw]

@Kaotonix - you're very welcome and thank you for sharing a nice comment 🙂

[@lisaschreiber5590]

Still can't believe this transformation!! It is absolutely incredible. 👏 Dan! You're the man. So happy for you!

[@PaulRevelia]

I know!!

[@DanDevineFitness-pv3kw]

Hi Lisa! Thank you so much for your kind words💪

[@ChristopherEvans-650]

56 years old here. Have dropped from 176 to 152 pounds in the last 6 weeks just walking. Just walked the entire waterfront of San Francisco, last week from my home. 38 miles. Did 116 miles for the week. Feel fortunate that I have great places to walk or hike to, from my front door. Will start to focus more on weight training in the coming months as winter approaches and the rain will keep me indoors.

[@DanDevineFitness-pv3kw]

Congrats on your great progress, Christopher!

[@brianbachmeier34]

I walk about an hour a day. It has made a great impact on my overall life.

[@PaulRevelia]

Thank you for sharing!

[@DanDevineFitness-pv3kw]

Hi Brian! I agree it's a great habit to develop 💪🏻

[@atps7057]

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.

[@DanDevineFitness-pv3kw]

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

[@atps7057]

@@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.

[@DanDevineFitness-pv3kw]

@@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 💪🏻

[@turn-n-burn1421]

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.

[@dandevine9764]

@@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 👍🏻

[@adambram]

Walking really is one of the best forms of cardio. I used to run a lot, and I still like to do it, but it's hard on my body. I'd have knee and hip pain if I do it too often. Walking doesn't impact me as bad, and I can do it anywhere without equipment. I try to walk 15,000 steps per day, but this guy showed me that I could do a lot more if I put my mind to it.

[@Thigrandil]

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.

[@PaulRevelia]

yeah i have never used a standing treadmill desk but he got me thinking!

[@DanDevineFitness-pv3kw]

Thank you💪🏻

[@CuriousCM]

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.

[@ericmcalley6097]

I 100% agree with this gentleman in the fact that your channel is fantastic. No BS, Clear explanations and Science (and experience) backed. 👏🏻.

[@PaulRevelia]

Glad you enjoyed and thank you for the feedback! You get me!

[@DanDevineFitness-pv3kw]

Absolutely!

[@kerrybrite9682]

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!!

[@DanDevineFitness-pv3kw]

Hi @kerrybrite9682 Thank you💪🏻

[@PaulRevelia]

Absolutely!

[@TubePoster1]

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

[@DanDevineFitness-pv3kw]

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💪🏻

[@SimplyTheBestCSGO]

It's about 4 hours, not 6+

[@epicmedia179]

omg 25k=6hrs 12k=3 6k=1.5..hmm

[@dandevine9764]

@@epicmedia179 the key for me is the treadmill desk. It makes walking the secondary activity and once you get used to it then it can be quite enjoyable. I haven't stopped my walking routine and I did 31k steps yesterday (12 miles) and about half of that was while working and the other half was while watching a football game. Once you make it a daily habit you can transform your physique without a lot of effort. Give it a try!

[@cheezy0893]

@@epicmedia179 it´s more like : 6k =1h , 12k=2h, 24k=4 h - unless you are walking really really slow -

[@augustmosco]

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.

[@DanDevineFitness-pv3kw]

Hi August! Diligence and consistency were definitely keys to my success! Thank you so much for your kind words💪🏻

[@bluecoffee8414]

This channel is a rubber-meets-the-road goldmine!

[@DanDevineFitness-pv3kw]

I agree 💪🏻💪🏻💪🏻

[@Crypto-Ninjaz]

Amazing work it don't take years to get shredded only pure consistency and dedication !!

[@DanDevineFitness-pv3kw]

Thank you, and yes, I agree 💪🏻

[@jessethompson1545]

Great job Dan! I appreciate what you do Paul. You put out no nonsense information that can help anyone.

[@DanDevineFitness-pv3kw]

Thank you!

[@DJFAmenHeavy]

Perfect timing as I’m aiming to lose 37 lbs over the next 10 weeks 👍

[@PaulRevelia]

You got this!

[@rickyking1790]

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

[@Freefall_92]

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.

[@HeathenFitness]

How's it going? I've started a cut this week and today is the first serious day after tapering calories.

[@jeffreylbfd]

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😊

[@PaulRevelia]

Thank you Jeff, glad you enjoyed it!

[@DanDevineFitness-pv3kw]

Jeffrey - you had a great transformation and I was also proud to be among such a wonderful group!

[@mandoparra3487]

Great interview. Thanks for all you do,Paul. Appreciate it. I can tell you believe what you say because youve actually done the work. Thanks.

[@jaybman2700]

Wow, Dan is very intelligent, this guy was determined to win, great job!

[@DanDevineFitness-pv3kw]

Thank you 💪🏻

[@naveenashane]

That was amazing transformation. I am doing daily 11 to 10k steps, tracking religiously and adding bike cardio at the same time 4 days lifting for total body work out for last 5 months. Lost 3KG from 95KG, I guess I need to put more steps and reduce my calorie intake to 1500 at least for 3 weeks to see my body fat reduction. @paul thanks a lot for sharing this kind of content sir☝️

[@DanDevineFitness-pv3kw]

Hi Susantha! You have a great plan so stay focused and consistent and you will reach your goals 💪🏻

[@Cyrus0587]

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

[@PaulRevelia]

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!

[@PaulRevelia]

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!

[@Plisken65]

​@UmdogTR he wasnt crying or making excuses. Lower your T replacement dose

[@Studiovette]

10-12k is nothing

[@DanDevineFitness-pv3kw]

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💪🏻

[@DavidHernandez-zt3xk]

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.

[@DanDevineFitness-pv3kw]

Hi David. That's great to hear! Thank you for your service 💪🏻

[@breatherepeat]

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.

[@spikeimperial]

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.

[@PaulRevelia]

Thank you for sharing!

[@DanDevineFitness-pv3kw]

Hi Spike! 32 days of 20k steps is quite impressive indeed, congrats💪🏻

[@spikeimperial]

@@DanDevineFitness-pv3kw thank you dan! i appreciate that immensely🙏

[@bluecoffee8414]

This guy is amazing. Congrats man!

[@DanDevineFitness-pv3kw]

Hi bluecoffee! Thank you💪🏻

[@sixtynineelephants]

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.

[@PaulRevelia]

Congrats!

[@alexisrohovit9127]

DAN THE MAN! I've been waiting for this :)

[@PaulRevelia]

He sure is!

[@dandevine9764]

Thank you Alexis! Looking forward to your transformation during the Summer Sculpt💪🏻

[@alexisrohovit9127]

@@dandevine9764 Thank you!! I appreciate the support💪

[@DanDevineFitness-pv3kw]

Hi Alexis. Thank you💪🏻

[@justinwatsonbasketball]

Congrats again, Dan. Saw your transformation 1st hand, truly inspirational. And you're a top bloke to boot! A very deserving winner!

[@PaulRevelia]

yeah really enjoyed the interview!

[@DanDevineFitness-pv3kw]

Very kind of you to share that, Justin! Thank you 💪

[@arialblack3323]

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!

[@PaulRevelia]

Thank you Arial.

[@DanDevineFitness-pv3kw]

Thank you 💪🏻

[@dezub07]

This is one of the best no bullshit channels on KZbin 👍

[@PaulRevelia]

Glad you are enjoying this!

[@DanDevineFitness-pv3kw]

Indeed💪🏻

[@RobGlew-zo9lv]

Great work Dan, we’ll done. Great work as always Paul - love the videos and info you provide!!

[@DanDevineFitness-pv3kw]

Thank you 💪

[@jasanjulius]

Loved watching this. I was proud of my 10k steps a day until I saw this. Did my first 21k steps and we will see if I can get the result im looking for, which is getting under 10% bf.

[@PaulRevelia]

he took it to another level!

[@DanDevineFitness-pv3kw]

Great progress, Jasan! Doubling your daily step count is not easy but your body will adapt as you might be experiencing already. If you add a calorie deficit you can accelerate your fat loss on your way to < 10% BF 💪🏻

[@Kitiwake]

I remember being lost in Spain a long time ago in a remote region. I knew the general direction to home and started walking. After 4 hours I began to recognize some landmarks and eventually found where I was staying. But two fascinating things occurred. The first was that I triggered some primeval sense of direction that i didn't know I had. But the second was that I lost 12 lbs in one walk. Did I mention that it was at night?

[@DanDevineFitness-pv3kw]

Cool story, brah!

[@stevepca]

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?

[@PaulRevelia]

Glad you enjoyed it!

[@mrgreen1633]

Great result.Well done

[@DanDevineFitness-pv3kw]

@mrgreen1633 Thank you Mr. Green 💪🏻

[@carterbrown6774]

I’m interested in this challenge.

[@OGSGTWOBBLE]

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.

[@PaulRevelia]

he has been answering messages here, i don't feel comfortable giving away his email without his permission.

[@nicholasozug7577]

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 !

[@PaulRevelia]

Thank you for sharing your experience!

[@jonfreelove]

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

[@DanDevineFitness-pv3kw]

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👍

[@ashtonfinkenbinder7233]

Amen these videos are awesome

[@DanDevineFitness-pv3kw]

Hi Ashton. I'm glad you liked it and I agree - Paul's videos are awesome!

[@TebowTheNextKilmer]

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.

[@DanDevineFitness-pv3kw]

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.💪🏻

[@onaraider2007]

How would you maintain this leanness ?

[@PaulRevelia]

with a strategy to bring food up around 15-20%, drop cardio by about 50% and then check weekly on progress.

[@DanDevineFitness-pv3kw]

Paul gave a great response and I'll also share my approach: I moved into a maintenance phase after the challenge. My step count now averages 10-15k per day (still mostly using my treadmill desk while working), my calories are at a maintenance level and I am continuing my resistance training 6x per week. But, I've reduce my total sets per day so my workout is only about 30 minutes per day so this is very sustainable for me 💪🏻

[@jnate5887]

Congratulations Dan!! You are one in a trillion with your determination, now I see why it took me 8 months to drop 40lbs😂

[@PaulRevelia]

that's some great work!

[@jnate5887]

@@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.

[@DanDevineFitness-pv3kw]

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💪🏻

[@NateSpurs]

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.

[@dandevine9764]

@@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💪🏻

[@Serpentson]

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

[@DanDevineFitness-pv3kw]

Hi Son! You’re off to a great start! Keep at it and your consistency will yield results 💪

[@gregpapoff1515]

Excellent job. Dan crushed it. 153lbs at 6ft is wild!

[@PaulRevelia]

yeah shows much much lighter it is to be shredded!

[@dandevine9764]

Thank you💪🏻

[@fractode]

Biggest takeaway here, that no one ever seems to mention: caloric intake must be adjusted as weight is lost. It's stupid obvious, but no one seems to address it. Great comment! Also important is keeping track of progress. I wear a fanny pack to the gym. In addition to car keys and phone, I have a spiral-bound set of 3x5 index cards, and a pen. It works great! Thanks for posting.

[@DanDevineFitness-pv3kw]

Hi and thanks for commenting! I agree that some people overlook the small things which would take their fitness to the next level. I understand that tracking macros can be a bit tedious and challenging at first but once you get the hang of it it's not too hard. But tracking workouts is very easy and the only way to ensure that you are progressive overloading each training session. In my opinion there's not excuse for not keeping a log of your workouts even if it's just to save you the effort of remembering what you did last and saving time during your next workout to know exactly what weights and reps you need to do to increase from last time. I'm glad you highlighted this point 💪🏻

[@bjiwuoha]

25K Steps is WILD!!!! But 54K!?!? Bruh! 🤯

[@GotChrist60]

Homey don't play dat game

[@PaulRevelia]

yes that number was insane, so cool how he planned it, so well thought out!

[@sholaabitogun2747]

Crazy determination

[@Cindy-nt1tl]

@@PaulRevelia Do you know if he walked on a incline?

[@DanDevineFitness-pv3kw]

@@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💪🏻

[@acsmith1975]

Would love to see his spreadsheets!!

[@DanDevineFitness-pv3kw]

@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!

[@ssenger009]

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 😎

[@dandevine9764]

Thank you💪🏻

[@PaulRevelia]

Appreciate the support!

[@ssenger009]

@@PaulRevelia you're both welcome and well deserved 👏

[@DanDevineFitness-pv3kw]

Thanks Steve! 💪🏻

[@Ghhh-on3nl]

Ive started tracking my calories...its the details that i realise is important.

[@DanDevineFitness-pv3kw]

Hi Mark! Keep it up, it takes some time but really works 💪🏻

[@W.H.A.P.]

This channel… is really damn helpful! Thank you

[@PaulRevelia]

Thank you!

[@DanDevineFitness-pv3kw]

💯agree 💪🏻

[@CaptCanuck4444]

Impressive guy. Well done Dan.

[@DanDevineFitness-pv3kw]

Thank you, Stephen! I appreciate you taking the time to share those kind words 💪🏻

[@aleksandral8677]

Amazing! I love his approach. Very smart

[@PaulRevelia]

Yeah Dan did a wonderful job!

[@dandevine9764]

Thank you💪🏻

[@antonioharvey2130]

That's awesome no excuses I LOVE IT 💯💪👍👍👍👍👍💯💯 GREAT INTERVIEW

[@DanDevineFitness-pv3kw]

@antonioharvey2130 Thank you💪🏻

[@noonster55]

I walked and played 55 holes of golf on my 55th birthday, I wonder how many steps that was?

[@DanDevineFitness-pv3kw]

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!

[@lmc4964]

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

[@PaulRevelia]

That's a great goal!

[@msmith1139]

For whatever reason, this isn’t working well for me. I’ve averaged 11,000 steps/day for 2 years (9-10K before that). Tracking calories; calories burned is trickier, I rely on Fitbit. Theoretically I’m at a slight deficit (300, +/-). I also resistance train. My weight is static and the fat ring around my belly, tho not much, hasn’t shrunk in weeks. I must be stubborn, but I’m not figuring this out.

[@DanDevineFitness-pv3kw]

Hi M Smith! You're doing a lot of great work so I'm sure it's frustrating to not see the results you expect. My guess, based on the info you provided, is you are not truly in a calorie deficit or it may be so slight that it's not showing your progress. I would suggest lowering your calories by another 200-300 for at least a couple of weeks to see if the scale or measurements start to move. I try to look at my own health and nutrition as a "science experiment" and look very closely at my inputs if I am not getting the results I expect. I would encourage you to track literally everything you consume very strictly for a couple of weeks to make sure something isn't being overlooked. Lastly, your sleep and stress are also factors so if everything else checks out then you may want to look closer at those 2. When in doubt, it might be good to get some bloodwork done and see your doctor to make sure there isn't anything preventing you from reducing your body fat. Good luck, Dan

[@Bikash_kunwar]

Truly Amazing ❤️

[@PaulRevelia]

i found this such a great interview! Dan is so well spoken!

[@Bikash_kunwar]

Indeed ❤

[@DanDevineFitness-pv3kw]

Hi Bikash! Apologies for missing your comment. Thank you so much for your encouragement💪🏻

[@cwentworth1]

Amazing transformation. My only question is with all the analytics and spread sheets is this something that can be maintained.

[@DanDevineFitness-pv3kw]

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💪🏻

[@maurirodriguez247]

Congratulations, great success video. I wish you would of touched on supplementation if any.

[@dandevine9764]

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💪🏻

[@maurirodriguez247]

@@dandevine9764 thank you

[@PaulRevelia]

Great suggestion!

[@lisawest1556]

I love walking, especially climbing hills. Unfortunately ended up with a wicked case of plantar fasciitis. Hope I can work it out soon.

[@DanDevineFitness-pv3kw]

Hi Lisa. Sorry to hear that! Take care of yourself💪🏻

[@jeremyminns5627]

Looks like one of the Proclaimer brothers.great content.

[@DanDevineFitness-pv3kw]

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 ☘💪🏻

[@BarrioBarranco1]

Well he did walk 500 miles and would walk 500 more....

[@dandevine9764]

@@BarrioBarranco1 Ha! Nicely done, Barrio! 💪🏻Dan

[@DanDevineFitness-pv3kw]

@@BarrioBarranco1 😂Well played, Barrio, well played 💪🏻

[@antonioharvey2130]

54k steps man there's beast mode and then there's that wow

[@DanDevineFitness-pv3kw]

@antonioharvey2130 NGL, I was going for "shock and awe" on the birthday 54k💪🏻

[@mikethomas4570]

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.

[@PaulRevelia]

Thank you for sharing!

[@CyberdyneSystems435]

Dedication! Man’s a beast!

[@PaulRevelia]

For real!

[@DanDevineFitness-pv3kw]

Thank you💪

[@coop1750]

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.

[@DanDevineFitness-pv3kw]

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💪🏻

[@jaypappo]

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! 😂

[@PaulRevelia]

Glad you enjoyed it

[@DanDevineFitness-pv3kw]

@jaypappo Thank you💪🏻

[@cjfetters]

do you do any fasting?

[@DanDevineFitness-pv3kw]

Hi Chad! No, I did not do any fasting throughout the challenge. One of my primary concerns was losing muscle due to my calorie deficit so I needed to prioritize my protein intake as one strategy to counter that. I made sure I was consuming protein throughout the day and it's the first thing I consumed in the morning and last thing I consumed at night. I see fasting as an alternative way to create a calorie deficit because with a narrow feeding window there's only so much you can consume. That may work for others but for me it was more important to have multiple meals and snacks throughout the day to keep my protein levels up and also to provide energy via carbs so I could hit my daily step count goal and perform well during my workout sessions. Best of luck to you on your health and fitness journey 💪🏻 Dan

[@tracymelanson8542]

Will there be another challenge coming up? any dates in mind if so :)

[@claudekorp]

Great interview, and mostly : Spreadsheets ! ;)

[@DanDevineFitness-pv3kw]

And walking! Don't forget about the walking 🙂

[@isaiahPatterson-z3u]

I want to do the challenge...

[@DanDevineFitness-pv3kw]

Hi Isaiah. You should do it! I think the next one starts in February (maybe the 10th?).

[@relarras]

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?

[@PaulRevelia]

Thanks for sharing!

[@DanDevineFitness-pv3kw]

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💪🏻

[@heatherbrown6029]

I have joined but can’t access anything

[@PaulRevelia]

we can help just email support! We are here to make sure you have a great experience.

[@DanDevineFitness-pv3kw]

Hi Heather! I'm in the FB group for this challenge and I don't see you there yet so please say hi when you get access💪🏻

[@ericjensen3662]

It takes me 2 hours to walk 6 miles and that gets me 12,000 steps. There are many days I get 10k steps at work. I'm convinced that getting your steps in one continuous walk is the most effective. Getting your steps in little bunches throughout the day doesn't do diddly shit.

[@DanDevineFitness-pv3kw]

Hi Eric and thanks for sharing your perspective! Getting 10-12k steps per day is great! I know some people in the challenge were also in favor of doing their cardio all at once, usually in the morning, to get it done for the day. In my opinion and experience, getting steps throughout the day is also beneficial so for those who cannot dedicate the time all at once I do see that there's value hitting a daily step count goal whether it's all at once or throughout the day. As you heard from my interview, a lot of my steps were accumulated throughout the day on my treadmill while working and I'm very happy with the results I achieved 💪🏻

[@xImMortaRoundZx]

How does that make sense? You still taking an x amount of steps by the end on the day… make it make sense please 😂

[@tridentfx2443]

@@xImMortaRoundZx lmaoo

[@gogocoaching]

3. Are you willing to pay the price? Key question.

[@DanDevineFitness-pv3kw]

@@gogocoaching There definitely trade-offs if you are seeking a particular look 💪🏻

[@Ghhh-on3nl]

Yes i agree this content is of high quality

[@sgray4995]

Enjoyed this.

[@PaulRevelia]

Yes i really enjoyed our talk!

[@DanDevineFitness-pv3kw]

Glad to hear it! Thank you💪🏻

[@Colehike]

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

[@DanDevineFitness-pv3kw]

Hi Cole. Sounds like you have a great plan when you want to get lean💪🏻

[@david6920-r6z]

Really good point about macros and keeping the carbs up. Inspiring! 🇺🇸 🇳🇿

[@DanDevineFitness-pv3kw]

Thank you 💪🏻

[@kingjamestaylor1]

Great vid. Anybody know the name to the Facebook group. I’m interested.

[@PaulRevelia]

when you register for the challenge we send all the info.

[@Peter-wl3tm]

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.

[@rampageashton]

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.

[@DanDevineFitness-pv3kw]

Hi @rampageashton! Congrats on your progress and it sounds like you have a great plan to reach your goals💪🏻

[@rampageashton]

@@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.

[@ninettllerena8501]

Great interview 👏🏻you are killing it Dan 💪🏻😍 thank you Paul for everything you do 🙏🏻

[@DanDevineFitness-pv3kw]

@ninettllerena8501 thank you💪🏻

[@ectbystephandeininger1037]

Hey Dan! One question: You don't have any problems with excess skin? Your stomach looks particularly tight. Hope for an answer!

[@DanDevineFitness-pv3kw]

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.

[@ectbystephandeininger1037]

@@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?

[@DanDevineFitness-pv3kw]

@@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.

[@ectbystephandeininger1037]

Thank you, Dan!

[@DanDevineFitness-pv3kw]

@@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: kzbin.info/www/bejne/aYKvo6h8nsR2iZI

[@Kristian-Haugland]

Over 25000 steps on 15000 cals. Holy moly thats determination😊. 💪

[@PaulRevelia]

He had a plan and executed it!

[@DanDevineFitness-pv3kw]

@kristianhaugland1886 Thank you 💪🏻

[@ze_german2921]

A few years ago, I lost 30lbs in 90days, eating 1750cal/day, walk 1hr 3 times a week.

[@PaulRevelia]

that's fantastic!

[@DanDevineFitness-pv3kw]

Well done!

[@michaelpfister2779]

This is awesome!...but not trying to be a hater but is this sustainable? Thst many steps esp 54k is insane!

[@DanDevineFitness-pv3kw]

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💪🏻

[@wingandhog]

Congratulations Dan. Hats off!

[@DanDevineFitness-pv3kw]

Thank you 💪🏻

[@lisaschreiber5590]

Yes. As a person who loves to walk, I avg 30-45k. Unfortunately, I can't keep muscle on my legs. Zero quads 😢

[@PaulRevelia]

I understand

[@DanDevineFitness-pv3kw]

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💪🏻

[@kenrowan1057]

Show spread sheet please

[@Peter-wl3tm]

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.

[@jasminehayes4810]

I found this so inspiring! I did 30k steps today 💪

[@PaulRevelia]

well done that's a lot!

[@Bignstuf]

🎉 how long did it take you?

[@DanDevineFitness-pv3kw]

Hi Jasmine! Glad that you were inspired by my results 💪🏻

[@ubergenie6041]

Average walking of approximately 10 miles a day for 90 days😮 At 3 miles an hour rate that equates to 3:20 mins at a normal walking rate for adult males😮 Secondly, his lack of energy at the beginning of the 90 days is because he was not fat-adapted (converting body’s primary energy source from carbs to fat as in the Keto diet). This process takes 2-4 weeks. One thing that we can appreciate is his commitment. 1500 calories a day will impact him now that he no longer has fat stores to draw from.😊

[@DanDevineFitness-pv3kw]

My average speed was probably closer to 2.5mph because I did a lot of walking on a treadmill while working. So, yes it did take a lot of time but it was a secondary activity so it was easier to fit into my schedule. Not being "fat-adapted", as you put it, might have contributed to my lack of energy in the beginning but, as I stated in the video, that changed when I adjusted my macros to add more carbs so it might have been a combination of factors. The 1500 cals were just toward the end to reach a specific weight goal I had set for myself and I'm happy to share that I made the adjustment back to maintenance successfully and even just completed a mini-bulk recently to add a bit more muscle. Thanks for your thoughtful comment!

[@jeffs.2752]

Amazing job Dan. Such an inspiration for those of us in our 50s. No excuses. 💪💪💪💪💪💪💪💪💪💪

[@DanDevineFitness-pv3kw]

Hi @jeffs.2752 Thank you 💪