Week 6 of my contest prep is complete and I’m thrilled with the results! I’m eating at a calorie deficit and I’ve lost 9 lbs of bodyfat, but at the same time, I’ve gained 2 lbs of muscle!

Week 6 - my big chest

How do I know that I’m losing fat while gaining muscle? 2 ways: 1) I’m measuring my bodyfat with calipers. I made a video showing you how to measure bodyfat with a cheap $6 caliper.  It shows I’ve decreased from 13% bodyfat to 9%.  2) I’m seeing my measurements INCREASE in the right areas.

  • I’ve gained almost 1 inch in my chest while losing 9 lbs of fat!
  • I’ve gained .25″ on both thighs!
  • I’ve gained .25″ -.5″ on each arm!
  • I’ve lost 2.5″ in my waist!
  • I’ve lost 7.4 lbs of weight
  • I’ve lost 4.4% bodyfat

Contest Prep Week 6 - David 4 photos

Every time I’ve cut in the past, I’ve always just lost weight and size. I’ve lost fat AND lean mass. This time is totally different and there’s 5 reasons why, which I cover in this video. Many people focus on the wrong things but in this video, I show you what to focus on:

How to Lose Fat and Gain Muscle

The best post-workout nutrition, supports muscle growth:


Here’s the research showing the benefits of consuming a protein blend post-workout.

Preserve muscle while losing fat:


Here’s the research showing the benefits of consuming 3g of HMB per day.

Want a custom meal plan, accountability and coaching to get faster results?

Fill out my online form.