Transformation: Dave Rynecki Gets Completely Diced!

Transformation: Dave Rynecki Gets Completely Diced!

Transformation Stats
10%+ body fat
3% body fat

What Was Your Life Like Before Your Transformation?

Before my transformation, life was going pretty well. I was finishing school, working as a personal trainer, and enjoying life. I trained hard in the gym consistently.

I looked up to several bodybuilders at the time and always envisioned what it would be like to showcase my transformation on stage and hopefully inspire others and give them the belief that they too can fulfill their dreams.

The turning point for me ultimately happened when I was 14 years old. In gym class, they weighed us, and when I was called upon I was shocked to see the scale read 210lb. This was when I said enough is enough and I began to change my habits.

At 14, I was able to lose 60lbs in the first few months and it just picked up from there. At the
start of high school I was 150lb and began to get more into weight lifting. I continued this over the next few years and tried to learn as much as I could on my own.

I learned a lot and it sparked my interest into wanting to help others achieve the results that they want to achieve. My weight picked back up to 180lb by the middle of 2013 and I once again had that light bulb moment to change my habits. Even though I was training hard, I was eating far too much for what my body required.

This time I sought out help and hired RJ Perkins of ATN Coaching. He is a great coach who takes pride in everything he does. He understood my wants and needs and we put the plan in place. Over the next 1.5 years of working together, we were able to get body in the shape I needed to be in to step on stage.
Dave Before and After

What Were Your Major Struggles or Challenges?

One of the major struggles for me was time. I had to find the balance of working a full time job an hour away from home, finishing my graduate studies, being in a relationship, and trying to relax whenever I could.

Somehow I was able to do it and achieve my goals, but this was a major struggle of mine, as some nights I would only get 2 hours of sleep because I had to get up early to train before work
because of traveling after work.

Another struggle of mine was trying to explain to friends and family how important this goal was to me and my choices were solely based on the fact of wanting to be successful. I am lucky to have such an understanding and supportive girlfriend who pushes me to always be my
best, but also a supporting family that is always there when I need them.

I am also very lucky to be coached and led by RJ. He is a great coach and most importantly a great friend to have in my corner. Without his guidance none of this would be possible.

Detail Your Workout and Cardio Plan During Your Transformation

My workouts were focused mainly on building my base with main lifts. Major compound movements and then having accessory work built in. We took charge of my weak points and did our best make them my strong points.

Cardio we kept low at the start and added more in as the show drew near. We performed mainly HIT training no more than 60 min on specific days as the show drew closer.

Detail Your Diet/Eating Plan During Your Transformation

My diet was simple. I never cut out any foods, as I knew what foods worked well for me and didn't cause me any discomfort. I never followed any specific eating plan, only macronutrient amounts tailored specifically to my goals. This made my prep as easy as could be as I was continuing to eat what I enjoyed.

Detail Your Supplement Plan During Your Transformation

My supplement plan consisted of mostly Scivation and Primaforce products. Using clinical doses of Primaforce bulk products in my pre and post workouts that give me the energy and recovery in the gym to reach my goals. I also used Scivation whey, Iron Dream (sleep), vitamin C, omega-3, and MTS Machine Greens and Multi.

What Was Your Major Accomplishment, or Major Milestones?

My accomplishments have really showed what hard work, consistency, and patience can do. In my first show this year (April 2015) I placed first in the lightweight debut, lightweight novice, and novice overall classes. I was ecstatic, as I finally lived my dream and stepped on stage, but it was so awesome to come away a winner.

In my second show (No Gear Classic, May 2015) I came in 5th place in Open short class,
and in my third show this year (Charm City Classic, October 2015) I came in 5th place in the Open Lightweight. Every show, I learned so much and have been taking what the judges have told me and I am working to only improve from here.

Detail Your 3 Biggest Mistakes

Three biggest mistakes...hmm... I would say at points wondering if what I was doing was the right thing and if I would be successful. Second, deviating from my nutrition a little bit and worrying if it would affect me negatively. And third, not taking more time to rest and recover and work on my posing.

All of this has made me more aware and I am improving to bring my absolute best next show.

3 Biggest Things You Learned During Your Transformation?

The three biggest things I learned were that you can do anything you set your mind to if you are persistent and believe in yourself. Second, one little deviation is not going to make or break you. One missed workout or meal is not going to ruin months and months of hard work. Third, trust in your own abilities to succeed and you can do anything.

Final Words of Advice for Others Looking to Make a Change?

In simplest terms... NEVER GIVE UP. You just have to make the decision. How bad do you want it? How far are you willing to go to reach your dreams? These are the questions we must ask ourselves every single day.

If you want something, go get it, and never look back until you have it. You can do anything you set your mind to and don't ever let anyone tell you that you can't do something. NEVER GIVE UP!

I am aiming to compete in 2017, bringing a whole new package to the stage, bringing up my weak points and once again showing what hard work, consistency and belief can do. My main objective is to obtain my IFPA Pro card but to also inspire and encourage others that they can
do anything they want to in life.
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jeff gray - January 11, 2019

great job, and yes never give up.

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