online_with_dave

“Thank you!! In great partnership with you is how I got here!”

A lovely message I received from Cameron this week.

From feeling stuck with his physique, overtraining certain body parts, trying different approaches, and having no real long-term structure…

To:
✅ 19 lbs lost in 13 weeks.
✅ Improved body composition.
✅ Training & nutrition plan evolving with him.

Cam was already hitting the gym 4–5 days a week, but he knew there was another level he wanted to get to, he just didn’t know how to reach it on his own.

He’d tried doing meal prepping, worked with another trainer, experimented with a few different approaches, but what he needed was weekly guidance, a solid strategy, and a system he could follow to see results.

Guys like Cam don’t need more abs & arm days, restrictive food plans, or BS advice thrown their way.

They want someone to stand shoulder to shoulder with, keep them accountable, and support through those hard weeks.

They love training, they just need a clear path and the right support to start reaching that next level.

Earned every bit of this 💪

🔷May 2026🔷

A special one as it's both mine and my youngest son's birthday, only 3 days apart! So this has been a month of celebrating, spending time with my family and enjoying some good food with the Mrs. And of course I've been hitting the gym too.

💪🎉

IF YOU WANT TO COMMIT TO BUILDING MUSCLE THIS YEAR,

Here are five things I would suggest to you if you were my client.

1. Slowly Increase Your Calories.

The first thing you need to do is slowly increase your calorie intake. I recommend doing this gradually. Start by increasing calories around your training sessions to improve your lifting performance and experience what it feels like to get a great pump.

2. You Have to Build.

Your goal during a building phase is not to stay as light as possible. The goal is to slowly increase your body weight over time. We want to use a small calorie surplus to build strength and muscle.

3. If Your Weight Has Plateaued, You’re Probably Not Eating Enough.

If your body weight has plateaued for two weeks or more, you are probably not eating enough for muscle growth.

4. Strength Progression Is Key.

Join a good gym and commit to a structured program. Compound lifts should become the priority because they offer the greatest return for building muscle. Focus on getting progressively stronger in key movements like squats, deadlifts, presses, pulls, rows, and lunges.

5. Reduce Cardio.

I would also suggest reducing your cardio and/or daily steps, especially if they interfere with your weight gain and strength performance. Too much output can make it difficult to maintain a calorie surplus and gain muscle, especially if you are already very lean.

Hope this has been useful. If you have any questions about building muscle, feel free to send me a message.

Or, if you want me to guide you through the process, DM me the word “COACHING” and I’ll be in touch.

Incredible results from online client Ranj 👏

I’ve been coaching Ranj online for the past 3 years, and one thing he has been the entire time is consistent.

He has not only dropped a huge amount of body fat, but he’s also built muscle, and that’s what impresses me the most about his transformation.

You can achieve a lot when you lock in and stay consistent.

Ranj is a shining example of that 📈

Imagine how dropping body fat, building muscle, and feeling healthier would impact your confidence, energy, and quality of life.

The sky is the limit 🚀

4 months in and 12.5 lbs lighter 🏆

Instead of writing a long caption about Johnny’s progress, I thought I’d share what he had to say in his own words:

“The first four months of my journey have felt like a whirlwind. I initially lacked confidence, particularly in a gym setting where I had to find a routine.

Through Dave’s support and guidance, I’ve seen my weight consistently drop week by week, alongside noticeable visual changes, increased muscle definition, and confidence in the gym.

Dave’s coaching app and demo videos made the workouts easy to follow and helped me feel confident and supported while learning new exercises and training programs.

Over the next four months, I’m looking forward to building more muscle and developing a stronger physique.”

You can achieve a lot even in just a 4-month timeframe provided you stay consistent.

Johnny’s results so far are the perfect example of that 👊

Swipe ➡️➡️➡️ to see how I got my client .benfield Coachella ready this year.

Right now I’m opening up 5 spots for men aged 30-45 who are looking to re-prioritise their health and take some action.

You don’t have to have an event like Coachella in the works, but believe me when I say improving your health and building muscle will improve your life in endless ways.

If you’re ready to make a change and want a coach to guide you along the way, reach out today, just drop me a message saying “START,” and let’s chat.

10 Week Transformation 💪

A reminder that we all have to start somewhere!

The photo on the left was me feeling a little soft while on holiday in Gran Canaria over Christmas and New Year’s.

I wanted to start the year by doing something challenging and pushing myself, so I locked in. I arranged a photoshoot, and sure enough putting something on the line helped hold me accountable with both my training and nutrition.

I was also getting married in early April, so the timeline fit perfectly. My goal was to get shredded and feel more confident on my wedding day, this was the extra layer of motivation I needed.

I kept it simple and stuck to my daily non-negotiables. Routines I could sustain, enjoy, and that still pushed me.

Getting to this level of leanness is not easy, but I personally enjoy the process.

If you truly want change in your body, you may have to put certain things on pause and fully go ALL in!

For context, I cut out going out and the empty calories that come with it, mainly alcohol. I stuck to a consistent routine: bed by 10 PM, meals prepped and eaten at home, and hard resistance training four times per week.

I actually did less, but better.

And I didn’t obsess over my abs either, I did one or two exercises per week.

Overall I’m delighted with how this came together, especially being able to get this lean while still keeping my muscle.

Now it’s time to build more muscle, improve, and continue to lead from the front.

Phase two incoming 👊

Earn your time off.

Keep your non-negotiables.

Then enjoy it.

😎

She said let’s elope, so we did 🤍