How Data-Exec Dave Got a 6-Pack at Age 47

Jul 29

The 5 month diet and training plan to the best shape of his entire life.

I first met Dave after I dropped him a message on LinkedIn asking if he’d be interested to come check out Lockeroom

Although hesitant he obliged.
A once avid CrossFitter in his 20s and 30s…

Dave had let his career take priority.

The “super fit” guy who never thought he’d be “out of shape” had become just another average bloke in his late 40s.

Late nights, drinking too much and eating whatever he felt like left him feeling like “not himself”.

He was stuck.

He knew what to do, he just couldn’t find a way to get going.
He was fed up with the bloke staring back at him in the mirror.
He was ready to get his old self back.

We got him lifting weights a few times a week, getting his steps up and dialling in his food.

Bit by bit.
Day by day he stayed patient.

Here is the breakdown of his inspirational transformation.

1. The Training Program

a. The Training Goal

Primary focus: Get below 10% body fat in 6 months
Secondary focus: increase cardiovascular fitness

b. The Weekly Routine

Monday – Upper Body + 20 min cardio moderate
Tuesday - Lower Body + Arms
Wednesday – Rest
Thursday – Upper Body + 20 min cardio hard
Friday - Lower Body + Arms
Saturday (optional) - Light activity (high step count)
Sunday - Rest

c. Upper body day example session

d. Lower body + Arms day example session

2. The Diet - Fat Loss Specific

a. The Goal & Challenges

Primary focus: reduce body fat whilst maintaining muscle mass

Challenges: Dave has spent a lot of time building bad habits like late night eating

b. How We Structured It

Overview: Dave opted for a much stricter diet than most other clients to maximise fat loss. Dave’s typical training time is 6:30pm.

Dave had been a Crossfit athlete in his early years of training but this was his first time dialling in his nutrition
Tracking calories in an app was completely new to him - learning this took some time

c. Typical Daily Structure

c. Typical Daily Structure

Calories: 2000
Protein: 180g
Fats: 50g
Carbs: 200g

Meal 1:

220g Egg whites
¼ Avocado
20g Mixed Nuts

Meal 2:

250g Chicken Breast
250g Basmati rice/Jasmine rice
100g Green Beans or Broccoli

Meal 3:

Either:

200g Beef Eye Fillet
200g Tuna Steak
200g Cod Fillet

With:

375g Spud Lite Potato’s

And:

A salad (this consisted of tomato, lettuce, cucumber, carrot, ¼ Avocado)

Post Workout (Training Days):

100g Banana (medium-large sized)
1 scoop whey protein (True protein)

Snack (Non-Training Days):

1x Fibre Boost protein bar or Yo-Pro
100g Banana (medium-large sized)

Final comments: At the beginning of Dave's transformation it was just about an overall calorie deficit and dropping weight by eating less and moving more.
As he lost more weight, Dom adjusted his macros to help preserve muscle mass as they shifted to more fat loss rather than just weight.

3. The Lifestyle Shifts

Key changes to Dave’s lifestyle:

Step count: Dave was bound to a desk most days getting very low steps, no weight training or cardio and eating freely without monitoring calorie intake. Not long into his transformation he was getting 12-15,000+ steps a day, including cardio in the gym after each workout and a cheeky 5km run on weekends, as he got leaner.
Sleep: Slept was made a priority every night (7-8 hours)
Nutrition: This plan was followed to a tee and daily, including tracking each meal in a food logging app.
Alcohol: Dave abstained from Alcohol throughout his entire transformation and he has decided to continue having no alcohol.
Mindset: Dave had to take his thinking from being unhappy with his current state, to being hyper motivated to achieve a result far better than he ever had before.
By trusting the process and putting faith in his Result Manager he far exceeded his initial goal.

“The hardest part was the initial discipline—breaking old habits like late-night snacking and getting into that consistent routine. But the rewards? Incredible. More energy, better mood, and a stronger, leaner body that feels capable of anything.”

4. The Results

Bodyfat %: 31.8 > 6 (dropped 25.8%)
Fat loss (kg): -23.4kg
Muscle mass increase (kg): +3.3kg

“It’s not just physical—it’s a mindset shift that makes every tough day worth it.”

Below is data captured from Month 1-5

Dave’s Advice to Others

“Stop making excuses and just start the process. It’s all about consistency and getting yourself active again. Once you start seeing the results it becomes a lot of fun.”
“What I enjoyed the most was the accountability from the team, it makes all the difference on the days you don’t feel like training, it made all the difference”

Dave’s results aren’t rare. They’re repeatable.

At Lockeroom, we use data, world-class coaching and personal accountability to help executives and founders take control of their health—without sacrificing their career or lifestyle.

Looking for your own transformation?

Speak with our team today to learn more:

🔗 Book a consultation at Lockeroom today.

Lachlan Rowston