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This weekend I received an email that left me speechless.

Marty van den Bosch wrote to me about his 150lb transformation, part of which was helped by the BuiltLean Program. Not only did Marty lose all the weight, but he was able to sculpt a physique that would make many fitness models jealous. And he made this transformation as a busy dad with a demanding office job!

I’m both honored and thrilled to share with you Marty’s story, which is one of tremendous perseverance and courage. He proves not only can you lose all the weight, but you can have the body of your dreams. You are built lean, it’s just a matter of revealing your true potential.

Let Marty know what you think of his transformation by leaving a comment!


Age: 43

Occupation: IT Manager

Residence: Canada

Hometown: New Westminster, British Columbia

Why did you get out of shape? What happened?
I have been out of shape most of my life, but I would say that once I started dating my wife is when I started to get heavier. We both liked the same foods, and lifestyle of eating out. She was less into what little physical activities I did do, so they took a back seat in our relationship, which did not help the waist line.


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What sparked you to make a change?
Two things

1) Sitting in the car, in the rain at a McDonalds parking lot. I was eating my meal with my then 1 year old son in the back seat. I handed him a French fry to eat. I felt so bad giving him garbage like that, it left a bad feeling in me. I did not want my son to eat that garbage, and knew I needed to make a change.

2) The last buffet bender in Las Vegas….stretching my waistline toward a size 50 and needing bigger pants. Coming to the final conclusion that I needed to change – if not for me – for my son, and to become a better role model.

How did you come across BuiltLean?
I was already a long way into my lifestyle change, and my transformation when I reached a point that I needed to gain greater depth of knowledge on nutrition and on fitness. I was using the internet heavily and sifting through a sea of misinformation, opinions, and commercialism when I came across your postings. I took the offer of the free guide initially.

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What results did you get with the BuiltLean Program?
I attained a body fat % below 10% and a final weight of 193Lbs as of this writing. (I am about 6’4” in height).

How did the BuiltLean Program help you reach your goals?
The built lean program provided me with easy to understand, practical knowledge, without hype or sensationalism, and in hindsight a lot of common sense. It also validated several aspects of my existing program, and helped me correct other areas that needed improvement. The fitness and training aspect of the program helped provide me with better form, process, and variety of resistance training. Along with the program I also took on a personal trainer for a couple days a week, but the BuiltLean program worked in good harmony with this – enhancing my alone days, and non-gym days where I would work out at home.

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What did you like most about the Program?
Clear practical advice and knowledge regarding nutrition, and the exercise aspect laid out in an easy to follow format. Photographic illustrations of the different resistance techniques were excellent, and the weekly emails were always very handy.

What are the workouts like?
They work out very well considering the limited time I can spend each day focusing on exercise. They also aligned very well with the knowledge and instruction my trainer provided me with, but at a fraction of the cost and always at my disposal.

Can you elaborate on how your eating habits changed?
Night and day – I have a very long winded write up about how my diet went from delivery, junk food, and dining out all the way to lean proteins, local fresh fruits and veggies – and how along the way I slowly transitioned over through substitution and exploration. I love what I eat now, and it is simply superior in every aspect from my former daily choices.

What have your friends thought after seeing your results?
Everyone is absolutely floored. Some that were skeptical at first, or not always entirely supportive in the beginning, have all come around and are very proud of me.

What would you tell someone who’s on the fence considering the BuiltLean Program?
Just do it! The cost is so insignificant, and the knowledge you will gain will last you a lifetime. There is no downside, and there is no gimmick. This program never came across to me as anything but honest, straight forward and truthful when I was following the free write-ups and articles. It is hard work, it requires dedication, and it requires knowledge. This program helps you in all these aspects. You still have to do the work yourself, but with this program, the direction to follow to success is laid out. You just need to walk the walk.

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  1. profile avatar
    Julio Jun 25, 2012 - 10:14 #

    Awesome man! Truly inspiring!

  2. profile avatar
    Peter Jun 25, 2012 - 11:19 #

    Jaw dropping transformation. Really great

  3. profile avatar
    Morgan McLellan Jun 25, 2012 - 11:41 #

    This is incredible! Unreal… just unreal. Keep it up.

  4. profile avatar
    Landon Jun 25, 2012 - 12:20 #

    What an inspiration! I like this website for the same reasons he mentions. I have a few questions about his transformation:
    1.) How long did it take hime to achieve the weight loss?
    2.) Did he experience any plateaus and how did he break through them?
    3.) Did he have any issues with “excess skin” after losing the weight?

    1. profile avatar
      Marty Jun 26, 2012 - 01:35 #

      Hi Landon,

      Thank you all for your kind words first off!

      As for your questions.
      1) I started at 343Lbs at the beginning of April 2011 (The pic of me in Vegas was the end of that March)
      2) Yes, I hit a few minor ones, but I always made slight activity increases to overcome them. When I hit about the 100Lb down mark I got stuck there a little longer. I got through it by stepping up my exercise routine and getting more precise with my diet. This is about the time I added the BuiltLean program to what I was already doing. It was a big source for both improving my nutritional balance, and for doing the a proper work out.
      3) For skin, I have been very lucky as I have very little excess skin, though yeah I do have some. I was very careful to always include healthy fats in my diet and keep very hydrated – I had heard that both help keep the skin elastic. I think the resistance training on my core helped too. What I have left, I am pretty confident will slowly tighten up over the next year and go away. I think luck genetics has a good part to do with it too, but I am no expert.

  5. profile avatar
    Pavel Jun 25, 2012 - 13:37 #

    Incredible, awesome job Marty. How long does that take?

  6. profile avatar
    Farseer Jun 25, 2012 - 14:46 #

    Fantastic job! Amazing what lifestyle changes can do, right? 🙂

  7. profile avatar
    mike dicarlo Jun 25, 2012 - 15:31 #

    Awesome job Marty! You are truly an inspiration. I am down to 222 currently after having lost 152 lbs and seeing your story and pics really gives me a boost in my motivation to lose all off the fat. People keep telling me to slow down or stop losing so I don’t get too thin but they just don’t understand. Maybe I can show them your story now and get then to realize that losing weight isn’t just about getting a thin as possible. Congrats and keep up the good work!

  8. profile avatar
    Nate Morrow Jun 25, 2012 - 21:28 #

    You really are an inspiration, Marty! Great job! 🙂

  9. profile avatar
    jackie Jun 26, 2012 - 15:48 #

    wow — such an inspiration!!! well done!

  10. profile avatar
    Seb Jun 26, 2012 - 21:07 #

    Great Job!!!!! Keep up the good work and your new eating/exercising habits. You should be proud of what you have accomplished and how much better your life will be!!!!

  11. profile avatar
    Andy Jun 27, 2012 - 23:04 #

    Would love to know what routine you were using prior to Built Lean? And what does a typical day in your diet look like?

    1. profile avatar
      Marty Jun 30, 2012 - 01:52 #

      Hi Andy,
      I could write forever as it was quite a journey, but I will do my best to keep it short – after all this is Marc’s site and I don’t want to detract from what his program did for me. When I started, I kept it very simple. The first few weeks I cut out ice cream entirely. It may not sound like much, but a liter of the good stuff every night adds up quick :).

      From there, I reduced my other junk foods from daily to once a week, to not at all. Then I cut down on delivery and eating out. Then on switching burgers for chicken breasts etc. Basicly every few weeks, I would introduce one slight change. I would stick to it. Once I lost enough weight that I was not winded easily from activity, I started adding exercise in very small ways like walking up the stairs instead of the escalator at the transit station, to walking to the station instead of using the bus. In the beginning it really was just a progressive summary of small slight changes over time. No calorie counting, no gym, or structured stuff – just dicipline and consistency. Once garbage food was out of my life, (I mean really bad crappy food – like wings, candy bars, deep fried stuff, etc) and I had a bit of activity happenning that is when my need to research health, fitness and good nutrition began. What got me so far initially helped me drop quite a bit, but I was still unfit, very overweight, and lacked a proper diet (nutritional balance). Through researching online is when I realized how much BS propaganda there is online about this and that, and a lot of misinformation. I sifted through heaps of it, found what made common sense and continued to make changes. It was not far past that when I came across the BuildLean program and liked what I read – it was honest, no hype, and very straight forward. My diet right now is changing as I reached me lean goal and am mow working on building up, so I will just mention what it was like for the past several months.

      I would find my maintenance caloric level, then shoot for about 600 or so below that for the day. Then split that number into 5 as I would always eat 5 meals a day. Kept my tummy smaller so I felt full faster, helped stop me from overeating, and it was easier to track what I ate this way. Every meal was a complex card and a protein. I think I ate about 2Lbs of meat a day on average…skinless chicken breast, tuna, halubit, eye of yound, top sirloin, egg whites, etc – lean meat was great for protein and low in calories (and I love meat so it was easy – everything grilled on my bbq in advance for the week to make it easy to eat and prep for the day). I found I never felt hungry when I ate a lot of protein – not like the simple carbs did. For carbs it was all oatmeal (i made my one mix with seeds in it for fats), oats, quinoa, wild rice, etc. Fats were from hemp hearts, almonds, pacific salmon. I keep all 3 in balance, I concentrate mostly on the protein because the other two seem to find their way in my foods without effort. For Carbs I avoid simple, for fats I avoid any bad fats. Other than that the only real absolute I followed was no deep fried anything, and no ‘junk’ (food with no nutritional benefit at all)

      – Sorry for this being so long….feel like i am rambling… 🙂

      1. profile avatar
        Marty Jun 30, 2012 - 01:57 #

        Good greif, I should have proof read that before hitting submit – sorry for all the typos in my reply.

      2. profile avatar
        Marc Perry, CSCS, CPT Jun 30, 2012 - 09:50 #

        No problem, Marty, thanks for your response. I edited most of the typos.

  12. profile avatar
    Paul Jun 28, 2012 - 11:41 #

    Fantastic!! true dedication, keep it up dude!

  13. profile avatar
    Hank Jun 29, 2012 - 11:20 #

    Inspiring. Was this over one or two years?

  14. profile avatar
    mj Jun 29, 2012 - 11:47 #

    Looking GREAT, Marty! You’re a welcome bit of inspiration as I recuperate from an injury. I just told somebody I feel like a pile of mashed potatoes, having missed a week of working out already and there will be another missed week before I can even begin stretching and rehabbing the muscles. Looking at you is keeping me excited about what can happen if I don’t get discouraged and stick with it. Thank you!

    Marc, don’t forget, you promised to do a built lean diet plan for us (low soy??) vegetarians! 🙂

    1. profile avatar
      Marc Perry, CSCS, CPT Jul 02, 2012 - 21:13 #

      @mj – thanks for the reminder! I’m so inundated, but as the BuiltLean Team expands, I’m confident we can get a lot more done faster.

  15. profile avatar
    Ehrich Jun 29, 2012 - 12:32 #

    Great job Marty… amazing results, stay strong.

  16. profile avatar
    Leigh C Jun 29, 2012 - 13:12 #

    I am so inspired that you took it on by yourself! Most people would give up because it is just easier to eat whatever you want and not exercise. Congratulations – that is a huge accomplishment – your son will be so thankful that you did that for yourself!!

  17. profile avatar
    mary Jul 02, 2012 - 00:35 #

    Unbelievable transformation. Congratulations Marty!

  18. profile avatar
    Patrick Jul 02, 2012 - 08:24 #

    This testimony has hit a nerve, given that am the same age as Marty, though shorter 5’8″ and about 209lb. Congrats and thank you for giving me hope that at my age I can tone down

  19. profile avatar
    Harlan Pepper Jul 03, 2012 - 13:50 #

    WOW Marty, what an amazing transformation

  20. profile avatar
    shyam Sep 26, 2012 - 05:44 #

    Marty You Are Just Amazing!!!
    You Are A Real Winner In Life..

    I would like to know for this transformation how much time did you take??

    God bless you!!

    1. profile avatar
      Marc Perry, CSCS, CPT Sep 26, 2012 - 08:09 #

      Shyam – It took Marty about 1 year for his major transformation. Awesome stuff.

  21. profile avatar
    Marc Perry, CSCS, CPT Sep 26, 2012 - 08:10 #

    I’m going to be closing comments on this post out of respect for Marty and his time. I want to sincerely thank Marty for sharing his inspiring story and everyone for participating and offering encouraging and motivating comments.

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