Well, The Dave Tate Project, Part 1 anyway, has come to an end.

With Dave about to go on vacation - and within decimals of his body fat % goal - he's decided to bring the calories back up, take a break from the gym, and relax a bit. Our next goal, is to keep him around 10-11% for the next little while and stay within this range, +/- a few %, for the rest of his life.

Now, Dave may be making a run at 6% in the fall, which should be a fairly easy 8 week run if he stays around 10% until then.

But, for now, I congratulate Dave on a massive lifestyle turnaround and physique transformation.

Here's a summary of his stats:

BEFORE
Body Weight: 292
Skinfolds:
chest - 20
ab - 19
thigh - 11
tri - 12
subscap - 23
supra - 23
midax - 15

lean body mass - 237
fat weight - 54.93
percent fat - 18.81%

AFTER
Body Weight - 264
Skinfolds:
chest - 6
ab - 8
thigh - 6
tri - 6
subscap - 11
supra - 11
midax - 7

lean body mass - 240
fat weight - 23.36
Percent fat - 8.85%

So, Dave accomplished a 28lb weight loss, including a 3lb gain in lean mass and 31lb loss of fat mass. And this was accomplished from the end of Feb till the end of July, with only the last few weeks being "aggressive".

According to Dave:
"While this is not rocket science I am still not ready to begin passing on all types of weight loss tips and advice. I do not feel like I did anything spectacular that anyone else could not do. There are no secrets or magic methods to getting lean. I will say that this process was not as hard as many people make it out to be ( now dropping under 5% may be a different story). For me gaining weight and adding muscle mass was a much harder and more demanding process."

Here are the before after shots.
http://asp.elitefts.com/...589&tid=124

Here are a few more recent pics:
http://asp.elitefts.com/...858&tid=124
http://asp.elitefts.com/...810&tid=124

And, for those of you not following Dave's story, check it out here:
http://www.t-nation.com/...cle=06-042-diet
http://www.t-nation.com/...c.do?id=1051590

Congrats on the great results, Dave!

Way to go Dave!

Congrats on going this far. You definitely deserve a break for a while.

Thanks for sharing all the work you guys did Dr. Berardi.

Good stuff. I'm glad JB was there to approach this whole thing from a "health" perspective and not just getting lean at any and all costs (which usually translates to poor health).

Dave's kid looks really happy to be at the zoo in the 2nd picture.... :)

But seriously, great work.

Dave's son is missing out on years of "my dad can kick your dad's ass" arguments. Poor kid...

He is lookin pretty jacked.

He seems to have temporary memory loss. What happened to the curls for girls, tri's for guys Dave Tate.

He is my idol.

First off, Congrats to Dave Tate. Your "transformation" was amazing.

To Dr. Berardi, would you consider writting an article for those currently following your "Get Shredded Diet" that deals with transitioning off the diet and into a maintenance phase (attemping to stay at a desired body fat,say 10 or 11% for a long time)?

If no such article is needed because I can find all that information in your Precision Nutrition, please just tell me and I will stop procrastinating and buy it. As a poor college student I still have some trepidation but will trust you.
Thanks.
-Andrew

And he gained lean body mass.

I think this after pic is the most telling:

http://asp.elitefts.com/...589&tid=124

Amazing and its been a lot of fun to read about.

Great stuff and enjoy your vacation!

DAMN! That is fan-friggin-tastic! Yeah, you go an enjoy your vacation you freak of nature! cheers to that..

T-Matt

Dave has accomplished a ton!

And also, is Part III of that series coming out anytime soon?

Dr.

you mention you're now 180lbs, 3.9%bodyfat, will you post your photos for us to have a look? so we can have an idea how that 3.9% look like.

Absolutely Fantastic....

Dave is a strength man, did his gym numbers suffer much?

Damn! THATS a transformation!

Congratulations to Dave and Dr Berardi!

man, Dave looks even bigger than when he weighed more! awesome.

Dave "fuckin" Tate man.

pretty impressive.

That's serious accusation because it would call into question Christian Thibadeau's "The Beast Evolves" piece.

He experienced almost identical results although his ending weight is much lighter.

Dave just posted his lab results in his training log. Things are getting better but I found his post very interesting with the debate that seems to be going on with this tread. I do not know much about this or how anabolics will effect hormone profiles but it seems Dave forgot to take his Alpha Male.

Here a link to the post.
http://asp.elitefts.com/...651&tid=124

Here is what he posted.

"I could list all the stats with abbreviations but few of you would get any of it so I will keep this short and sweet.

Total Cholesterol is down to 281 with HDL 25 and LDL 219. Triglycerides (185)

* These are slowly getting better

Liver enzymes still slightly elevated but not of concern right now.

For the past 6 months we have also been running hormone profiles. My T-levels dropped over the first 1/2 of the program and bottomed out around 267 and have not budged from there. This is very low for me so we will be watching this more closely to see if it begins to move. This could also be why I have been feeling so drained.

Other than this, the rest of the tests were very positive. Overall much better than the tests taken in Jan and Feb. I went from shit to good but still have a ways to go for it to be great. "