British Red Tractor Assurance is available on selected products.

Our high welfare British Veal is RSPCA Assured.


Dan Mundy


Vital Statistics Start End
Weight 95Kg 82Kg
Body Fat 20% 9-10%

Dan's job as a Postman sees him on the go from 5am every day and used to cause chaos when it came to his sleeping pattern and general well being. He had very little time for the gym and didn't really think about the quality of the food he ate.

Dan Mundy - Before & After

But, he had a goal. He wanted to bulk up and build muscle mass. Unfortunately, though, he didn't know how to achieve this goal in a healthy way.

After a while of eating the calories but not working out to extent that he should, Dan looked in the mirror and didn't like what he saw staring back. So, four years ago he decided a lifestyle overhaul was needed.

Instead of going for an afternoon kip post work, he began hitting the gym and instead of ready meals, he chose to eat clean.

It took two years of hard graft, strict workouts and structured, clean eating before he was satisfied with his body and during that time he dropped a massive two stone and 11% body fat!

Now, he'd like to get a little heavier but maintain his outstandingly low body fat percentage.

Dan Mundy - Before & After

Example Workout Routine

I don't tend to do cardio in the gym as I get plenty of steady state cardio 5 - 6 days a week on my post round

Dan Mundy

Monday: Legs

Squats/leg press alternated

  • 5 sets with 4 warm ups ramping weight to 1 final work set to failure
  • 12-15 reps, upping weight where 15 reps no longer represents failure

Stiff legged deadlift

  • 5 sets with 4 warm up sets ramping weight to 1 final work set to failure
  • 8-10 reps upping weight where 10reps no longer represents failure

Leg extension

  • 1 working set to failure
  • 12-15 reps, again upping weight when 15 reps no longer represents failure

Leg curl

  • 1 working set to failure
  • 8-10 reps upping weight where 10 reps no longer represents failure
Dan Mundy

Tuesday: Rest Day

Rest Days

Dan Mundy

Wednesday: Push

Bodyweight Dips leaning forward

  • 5 sets with 4 warm ups ramping weight to 1 final heavy set to failure)
  • 6-8 reps adding weight when 8 reps no longer represent failure

Incline DB bench

  • 3 sets using a weight that brings failure on last set
  • 6-8 reps adding weight where 8 reps no longer represents failure

DB lat raises

  • 3 sets using a weight that brings failure on last set
  • 6-8 reps adding weight where 8 reps no longer represents failure

Close grip bench press using EZ bar/alternated with straight bar pushdowns

  • 3 sets using a weight that brings failure on last set
  • 6-8 reps adding weight when 8 reps no longer represents failure
Dan Mundy

Thursday: Rest Day

Rest Day

Dan Mundy

Friday: Pull

Deadlift

  • 5 sets with 4 warm ups ramping weight to 1 final heavy set to failure
  • 8-10 reps adding weight where 10 reps no longer represents failure

Close grip pull down

  • 3 sets
  • 8-10 reps using a weight that brings failure on last set upping weight when 10 reps no longer represents failure

DB row

  • 3 sets
  • 8-10 reps using a weight that rings failure on last set upping weight when 10reps no longer represents failure

Face pulls

  • 3 sets
  • 8-10reps using a weight that allows failure on last set upping weight when 10 reps no longer represents failure

BB curl

  • 1 set to failure
  • 8-10 reps adding weight when 10 reps no longer represents failure
Dan Mundy

Saturday: Rest Day

Rest Day

Dan Mundy

Sunday: Rest Day

Rest Day

Weekly Diet Planner - Sample cutting diet

The following is for workout days but on non-workout days, I would eat the same but drop the carbs completely, except for the small amount coming from veg, so no pre workout banana, and no maltodextrin or dextrose, and no con carne sauce with my dinner.

I would also allow myself a cheat meal on Saturday evening like pizza.

Interview with Dan Mundy

Tell us about your fitness journey…

My journey started about 4 or 5 years ago. I work as a Postman and get up at 5am so when I finished my round I used to go home and sleep in the afternoon, wake up for a bit then go back to bed. As a result I ended up with a terrible sleep pattern but one of my flatmates asked me to go to the gym with him in the afternoons and my journey kicked off from that point on. It gave structure to my life.

Why did you decide it was time for a transformation?

I wanted to bulk up but didn't know much about it. Essentially I ate whatever I wanted because I knew I had to get the calories in! But when I looked in the mirror all I saw was a fat mess looking back. It shocked me; I didn't like what I saw so I switched everything up. Sorted my nutrition and got a doable gym routine.

How exactly did you go about it?

Dan Mundy

I cut out all processed foods like ready meals and take-aways, and started buying fresh produce. I made sure I ate only healthy fats and researched how to put them to good use.

How long did your transformation actually take?

It was about 2 years in total before I started to be happy with myself.

What is your goal for all of this?

I dropped from 15 stone to 13 stone but I'd like to be a little heavier with the same body fat content I have at the moment.

What improvements have you noticed since your transformation?

Mainly my energy levels have increased and I am a lot happier about myself. I have a positive sense of well being now.

What nutritional advice would you give to people just starting to work out?

Nutrition is the most important factor when it comes to achieving a body transformation. You need to have a good grasp of it, look for the macro breakdown and make sure you're eating for your goal. At the end of the day, the quality of your food is most important. Clean carbohydrates, healthy fats, and lean proteins – these are essential. Whole foods are so important.

Nutrition is the most important factor when it comes to achieving a body transformation

What three foods are your must eats to maintain your physique?

Lean Beef Mince
  1. Lean protein
  2. Low GI carbs for sustained energy
  3. Healthy fats like olive oil and peanut butter

How do you actually structure your diet?

I tend to start by eating at 5am before work then eat every couple of hours until one hour or so before gym. All of these meals have the essentials in them. When I finish my workout, I'd take a shake and eat my dinner.

Do you think it's ok to have a cheat meal occasionally?

Yes, I think eating cheat meals help bring you back into the real world. From Monday morning to Saturday evening I eat clean then on Saturday evening I'd have a cheat meal. On Sunday's I go to my Nan's for a Roast dinner! Then on Monday the cycle starts again. I think of those occasional meals as rewards for eating well all week but if I happen to cheat during the week I would maintain the clean eating on the Saturday and Sunday.

Some people say the supplement side of the industry has gotten out of hand – gimmicky almost – do you think supplements still have a benefit?

Yes I do. They will always have their place. There are certain supplements that you need surrounding your workouts especially if you need a quick fix of something. For instance in order to get all essentials you need post workout you'd need to eat a lot of whole food, whereas with a shake you get all you need in a 30g scoop.

Some are definitely just marketing but others will last. At the end of the day, it'll always come back to the basics.

What supplements, if any, do you
personally take?

Dan Mundy
  1. Whey protein
  2. Creatine
  3. Glutamine
  4. Vitamin C
  5. Omega 3
  6. Beta Alanine

What training advice would you give those just starting out?

I'd say to people to make sure that they have a clear goal before starting out. Then research the diet needed to achieve that goal and workouts for a structured routine. Also, things don't happen overnight so be patient and make sure you have plenty of rest too.

When I was starting out I didn't know very much and didn't have very much help so I made sure I was clued up on things so I was better equipped to achieve my goal. Finally, a training partner who knows what they're doing is invaluable!

How has this transformation affected your life outside of the gym?

Tuna Fish

It's had a massive impact. There's been a really big difference. I'm a lot fitter and people ask me for advice now. I like that I can be seen as an inspiration for people, it's a great feeling to be in that position. I'd say I've changed for the better.

What's your view on CV training?

I think it's beneficial for people to have it and because of my job I get all my CV done in the morning. For those in a sedentary job, though, it's really important not just for weight loss but also for general health aspects.

What is it you enjoy most about working out?

I enjoy the fact that I'm always beating myself. I always try to aim for a weight increase or an extra rep. Being in the gym is my competition so by beating myself I'm striving for PBs all the time. It also shows me that the hard work is paying off.

How do you keep yourself motivated to eat well and train hard?

My before pictures tend to do that for me. I have them saved and if I ever need a little motivation I go back to them. I also watch videos on YouTube; these inspire me to put the hard work in to achieve the results.

You don't achieve anything without hard work and dedication

Who has been your biggest inspiration throughout your fitness journey?

There've been a few. Arnie, Dorian Yates, people like them. They didn't get those results with sloppy diets!

What three things do you think are most important to focus on when it comes to going through a transformation?

  1. Nutrition – no matter what, your nutrition is the most important thing. You can't bulk up on a deficit and you can't cut on a surplus so this needs to be spot on.
  2. Rest
  3. Training

Is there anything else you'd like to add?

For those just starting out or who want to start, always be consistent. Keep going and soon you will get to where you want to be. You don't achieve anything without hard work and dedication, but consistency is key.

Every transformation story featured on Muscle Food outlines that a good diet and a good workout plan are essential to achieving the results you desire. All transformation stories, exercise routines and diet plans are provided by the customer and have not been checked by a nutritionist or doctor. Results may vary for different individuals.,