How Data-Exec Dave Got a 6-Pack at Age 47
Written by
Lachlan Rowston
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 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 |
b. Upper / lower body day example sessions
Dave says he feels 15 years younger.
2. The Diet: Simple, Smart, Sustainable
a. 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.
b. Typical daily structure
Calories: 2000
Protein: 180g
Fats: 50g
Carbs: 200g
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 the focus shifted towards fat loss rather than just weight.
3. The Lifestyle Shifts
Dave was bound to a desk most days getting very low steps, no weight training or cardio and eating freely without monitoring calorie intake. As he got leaner, he also included cardio in the gym after each workout and a cheeky 5km run on weekends.
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
Month 1 → Month 5
“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 with the InBody Scanner. We use this device for all our clients to accurately track their body composition over time.
“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 advice to others
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.
