Daniel’s Transformation: Flabby To Lean!

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Below is a letter from Daniel O’Donnal. What’s so cool about Daniel’s story is that he used all the free info on BuiltLean.com and my weekly newsletters to make a massive change in his body and life. Let Daniel know what you think of his transformation!

Results, Testimonials, & Risks Disclaimer

 

Letter from Daniel O’Donnal to Marc Perry, BuiltLean creator:

Marc,

Hopefully I am not stepping over any bounds sending you this and that it helps your business in some way. Happy Holidays.

I have read everything you have on your web site and every single email that you have sent out regarding diet and exercise and aging and success stories, etc. All this that I have read and researched has caused me to change my entire life and become healthier and more fit than I have ever been.

My name is Daniel O’Donnal and this is my transformation:

I am 30 years old. Happily married and a father of 4 beautiful children. I was an athlete throughout high school and stayed active through college as well, but was never able to hit the fitness goals that I wanted to bc I didn’t know how. I made excuses and didn’t make the time and diet changes necessary.

I got a career and let things go a bit physically. I wasn’t obese or injured. I just didn’t make it happen for me. I didn’t get off my butt and fight for myself like I should; like we all should. Our bodies are just one and we need to take care of them and be fit. Well, that’s when I started making changes and ran into your site.

I wasn’t educated in what I really needed to do and eat and through what you teach I was able to change my life and fitness. I feel confident that even when I am old and grey I will be built lean and fit and that I will be able to play with my grandkids and enjoy all the activities that I do now at 30 yrs old. I hope one day to actually have your program and am able to use it when I can afford it, but for now I will continue to stay in the loop through the info and video feeds that you email me and what you post on your site.

Thanks Marc for all your inspiration and help,

Attached you will find some photos of me and my 3 month/90 day transformation. Lost 22.7 lbs and 9%+ Body Fat*

-Daniel

My Stats
Age: 30
Occupation: Chief Marketing Officer of a national Pest Control Company – Edge
Residence: Utah
Hometown: San Antonio, Texas
Body weight before: 180
Body weight after: 158*
Body % after: 7%*

Do you have a success story you would like to share? Email me right here: BuiltLean Contact

Let Daniel know what you think of his transformation!

* Results may vary. Proper diet and exercise are necessary to achieve weight loss and muscle definition. See our Results, Testimonials, & Risks Disclaimer for more information.

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Daniel's Transformation: Flabby To Lean!, 4.2 out of 5 based on 58 ratings

37 Comments on “Daniel’s Transformation: Flabby To Lean!

  1. Marc Perry
    January 9, 2012 #

    Great job, Dan. Keep up the good work!

  2. Zalaba
    January 10, 2012 #

    Good job…158 is the weight i’m looking for also…Can you give me some tips?:)

  3. Ashley
    January 10, 2012 #

    Looking good bro! I hope to make the goals I have set for myself in the matter of time you did! I know you worked hard and had major dedication! you look great! love you. -your sis, Ash

  4. James Barclay
    January 11, 2012 #

    Very commendable transformation and it’s clear you have worked very hard Daniel so well done you! What height do you stand Daniel? Also could you give us some diet tips you used when on your way to transforming your body?

  5. Rachel
    January 11, 2012 #

    Awesome and inspirational, thanks for sharing, Daniel!

  6. Hank
    January 12, 2012 #

    Daniels’ story is inspiring and points out the importance of making that decision to change. I also think it is a testiment to the valuable quality information in your videos, articles and emails.

  7. Daniel ODonnal
    January 12, 2012 #

    Here are some answers to the posts above:

    First off thank you for the comments and praise. I am excited to continue on my fitness journey and hopefully inspire and motivate others along the way.

    Zalaba: A major tip than I can give you is that nutrition is the key and follow what Marc says through he built lean program. You cannot compensate the bad things you eat with what you do in the gym. It is 70-80% what you eat. If you had a Ferrari would you put mud in the gas tank? Of course not you would use the finest fuel you could find, but everyday we put sludge into our bodies and expect them to run and look like a Ferrari. It ain’t gonna happen. Exercise regularly and watch what you fuel your body with.

    Thanks Ashley. This is my little sister and you guys will see her transformation shortly.

    James Barclay: I am 5’10”. The best diet tip I can give you is to get the app Fitness Pal and ask to be my friend and this way you can see what I eat every meal for everyday of the week. I log it all on this app and am able to track what I consume and the nutrients. I researched a lot and asked a lot of questions to educated people about what to eat and when to eat. Marc and the built lean program have a lot of great advice and meal plans to follow. If you cannot get this app on your phone or computer let me know and I will post some meals on here for you to have.

    Thanks again for all your compliments and hope to help in anyway I can.

    Stay strong and lean—-Daniel

  8. January 12, 2012 #

    Great Job, Dan! Keep up the good work. With work, family commitments and certainly age, it gets harder & harder to accomplish what you’ve accomplished. So Kudos to you.

  9. Bill
    January 12, 2012 #

    I agree with Hank.

  10. Rich
    January 13, 2012 #

    Great job Dan!!! I recently made a decision to get healthier too! I’ve also made a complete transformation & it’s a great feeling, especially when you can use what you have learned to inspire & motivate others! Keep it up bro!

  11. Zalaba
    January 13, 2012 #

    I know nutrition is 70-80%…still i can’t get my 6-7%body fat from 10%…but my strength is increasing…i make my exercises harder every 2 weeks and i can handle them…

  12. Daniel ODonnal
    January 13, 2012 #

    Zalaba:

    What supplements are you taking? If any.
    And what does a regular day’s diet consist of?

  13. Zalaba
    January 13, 2012 #

    No supplements:) I’m damn poor and i’m not kiding…I go on a 2lowcarb/2highcarb followed by 3lowcarb/3high carb days
    LOW CARB DAY-carbs ONLY after intense training…like 50carbs,40protein
    HIGH CARB DAY-carbs first meal of the day 7 p.m. and after intense training same 50gcarbs and 40gprotein…
    CARBS-oatmeal,brown rice,bananas,apples
    Protein-tuna,skinless chicken breast,turkey,0-1% fat yogurt
    Fats-eggs,almonds,nuts
    And i have 3 servings of vegetables a day…brocoli,carrots,peas…all kind:)not corn or potatoes…
    6 meals…on low day-1 carb/prot meals and 5fat/prot meals
    on high day-2 carb/prot meals and 4fat/prot meals

  14. Zalaba
    January 13, 2012 #

    By the way,17 years old:D

    1. Marc Perry
      January 14, 2012 #

      @Dan – Thanks for sharing with everyone your thoughts and following up with the comments. Regarding Zalaba, I’ve sent him a few emails/comments already.

      @Zalaba – I sent you info already with my thoughts. I thought you were at hard work implementing the suggestions. Dan’s a busy guy so please respect his time!

  15. Zalaba
    January 15, 2012 #

    I’m sorry…Did not mean to be rude.

  16. Daniel ODonnal
    January 15, 2012 #

    @Zalaba-follow Marc’s advice. I did and look where I’m at. The man knows what he’s talking about. You’re young so be patient your body will change with hard work and clean diet.

  17. Bryan
    January 15, 2012 #

    Hi Daniel,

    Very impressive results. Maybe you should consider becoming a personal trainer on the side as you do “walk the walk”.

    I downloaded the FitnessPal app you recommended and it does look interesting. You mentioned that if we follow you, we could get a sample of your diet. What is your FitnessPal screen name so we can follow you?

    Thanks, keep posting the tips as they are very useful

  18. Daniel ODonnal
    January 17, 2012 #

    Request to be my friend on fitnesspal. dodonnal is my username.

  19. February 9, 2012 #

    This is so inspirational. I love reading about people trying to find ways to pursue their dreams *and* spend more time with their kids all at the same time.The image with the interview is awesome.

    1. February 13, 2012 #

      @Arman – Happy you liked the interview! Daniel’s story is certainly inspirational.

  20. Hueco
    February 10, 2012 #

    Hey Daniel, congrats on your awesome transformation! I just have a question. I also don’t have enough money to pay for the builtlean program but look at you! I downloaded the free guide and I’m wondering if I can get anywhere with the sample exercises and diet provided.

  21. Daniel ODonnal
    February 13, 2012 #

    @ Hueco – can you get anywhere with the sample exercises and diet? Look at me. If you can committ to what Marc says to do you will see results. Nutrition is the key and when you workout don’t rest. Work hard and eat clean.

  22. Carlos
    February 15, 2012 #

    Hi Marc,
    I read your Lean Guide, I always workout at home with dumbells, ball, etc, but I don’t have a bench, in order to do the workouts you mentioned in the Lean Guide, is there any other workouts that replace those? Can I do them flat on the floor except for the one that is seated?
    Thank you.

    1. February 16, 2012 #

      @Carlos – Absolutely you can choose exercises which are substitutes. For example, you can use resistance bands for pulling and pushing motions, or even do push ups instead of the DB Bench Press. Basically you just need to figure out creative ways of doing pulling and pushing motions with the equipment you have right now to substitute them for the pushing and pulling movements in my free workout.

  23. Shawn D
    February 15, 2012 #

    Hey Daniel,

    Congrats first of all. Im sure it feels great to be where you are. Right now i’m at the start of the journey and I would really like to take a look at daily diet so I can try and get a good idea on how to structure mine. I created a fitnesspal account but I didnt find you. Can you add me if its ok? My user name is shawndz. I’ll really appreciate it :)

  24. Kornkarn
    March 5, 2012 #

    Hi Daniel,

    I am inspired. It is time for me to get working on myself. Your photo is a real motivation. Hope to have result to show sometimes.

  25. Nick
    March 13, 2012 #

    Daniel,

    Amazing results!! This inspires me that much more. I have been working pretty hard, yet STILL dont have the results you have haha. Last year, i weighed 239lbs. I now Weigh 158lbs, but i do not look NEARLY as lean as you. I eat healthy, just cannot figure out what i am doing wrong, mayb you can help me Marc. I eat 3-4 boiled eggs for breakfast with cheese, for lunch 2 Chicken breasts with broccoli, and 1 Chicken breast with vegetables for dinner. I workout 3 times a week(Full body workouts) I am going to start doing Cardio on my offdays. I have loose skin in my abdomen section from the drastic weight loss, could that be why im not as ripped? Any help/tips are appreciated

    1. March 13, 2012 #

      @Nick – Excess skin can be a challenge to getting a leaner if you’ve lost a lot of weight in the past. Here’s an article which goes into more depth – http://weightloss.about.com/od/obesityhealth/a/blexcessskin.htm. Hopefully the elasticity of your skin will get restored over time. With that said, sounds like you have a sensible exercise plan and my best guess is the extra cardio certainly shouldn’t hurt!

  26. Nick
    March 13, 2012 #

    Thanks Marc. That actually makes perfect sense because that link described it perfectly, and i do believe thats what it is. ill Continue working at it!

  27. Daniel ODonnal
    March 14, 2012 #

    @Nick. Tremendous work in accomplishing that much weight loss. Follow Marc and his advice and do what his program says and with time you will get the results that you are seeking. Nutrition, time, and work have and will always prove successful. Get lean and stay healthy and strong.
    @ everyone – PS New updated pics to come soon.

  28. Jared
    March 29, 2012 #

    Grea transformation Daniel
    I’m too broke right now as well to afford the whole program but I’d like to improve my physical condition, lose some excess fat while gaining few extra muscle.

    I was wondering if anyone here can help me with my workouts
    I have read every article on the site and all the free material and I have come up with this plan:

    3 times a week

    1 workout of the week: whole body
    squat + back rows
    lunges + bench press
    should press + bycicle crunches

    2 workout fo the week: upper body
    bench press + one arm rows
    dips + chin ups
    shoulder press + bicep curls + tricep extensions

    3 workout of the week: lower body
    squat + calf raises
    lunges + step ups
    romanian dealifts + wall squats

    what do you think?
    am I on the right track?

  29. Nick
    April 17, 2012 #

    @jared, Definatley follow any of Marcs advise, subscribe to his newsletter. ive been following his information and im now down to 151lbs, from the erlier 158lbs i was on my last post, i am actually able to see my abs now, and my body is starting to get more defined. Full body worksouts 3 times a week is where its at!! best results of my life! Also, im no expert, but i listened to marc about starting my full body workouts 3 times a week with legs, emphasizing legs as my first 2 exersizes. Diet is the MOST important thing in losing fat :) I went from 230lbs to 151lbs(current) in 10 months :)

  30. F.P.
    May 11, 2012 #

    I only dream of having a body like Daniel’s even at day 60.

  31. DJ
    July 14, 2012 #

    Why Is his phone in front of his face for the second picture?

    1. July 15, 2012 #

      Because he is using it to take a photo of himself in the mirror.

  32. July 15, 2012 #

    I am now going to be closing the comments on this article. I want to thank everyone for participating and especially Daniel sharing his insights and being an inspiration!

Comments are closed.