DTP: Eat Clean, Train Dirty

Check out my original post explaining the DTP program first!

After 4 intense weeks I finally finished the DTP program. It was very different from my previous routine but I loved it! I gained muscle and lost fat resulting in

 I started the program at 178lbs and ended at 184lbs. Unfortunately, I did not get a chance to calculate my body fat % at the beginning of the program, however, a few days after I finished (post 2 nights of drinking and binge eating!) I ended with 12.5% body fat. I did stick to every workout, and my diet was generally healthy. That being said, there were one or two nights out with alcohol and a couple cheat meals. I was impressed with my results and I would definitely recommend this program to anyone who has either hit a plateau or just wants a fresh change.


What I liked about the program:

  • The workouts were short but very intense
  • I could see improvements after each week (increasing weights for exercises)
  • Very simple to follow, and minimal equipment was required
  • Foam rolling significantly improved my legs, specifically calf definition which has always been a problem for me
  • Leg day was my favourite day, just because I have never pushed myself that hard even when I was doing squats
What I didn’t like about the program
There wasn’t anything truly negative about the program. Certain aspects of the program take time to adjust to; you have to be accommodating if you want to follow the program strictly.
For example:
  • The cardio sessions significantly increased my appetite, I woke up and ate 1 or 2 times in the middle of the night almost every night. This got a little annoying…
  • I don’t like going to the gym just for 20 minutes of cardio and not lifting weights, I felt like I could do so much more since I was already there but I didn’t
  • Chest and back on the same day, I did see results in the end, but I am stubborn and will return to splitting them
The day after each workout the specific muscle groups were very sore, the exercises really isolated each muscle group which was fantastic. My legs were constantly sore for the 4 weeks because of the cardio on rest days. No joke, it was a struggle to get out of bed a few times.
The mental aspect:
The absolute requirement for this program is a hard work ethic. This might sound cheesy but it’s true. To really gain muscle the last sets and reps count the most. DTP forces you to go to failure every set, at a specific amount of reps. I can’t tell you how many times I wanted to drop a weight so badly because my muscles were sore. However, with a specific rep target, I forced myself to that number every time. I know a few years ago if I were to do this, I would have probably called it quits way before hitting that target, which would mean less gains. To be honest, your not working hard enough unless your making some weird faces or letting out a grunt when reaching failure. Why do you think you hear tennis players grunting after each swing; it’s because they are working their asses off.
More specifics for the nerd

Before DTP, I was lifting heavy, with long rest times. DTP is a mix of lifting heavy, with high reps and short rest times. The whole idea behind DTP is to put your body into shock, making it adjust and grow in response to the shock. Let me explain:

Essentially, muscles contain two types of fibers, slow-twitch (Type 1) and fast-twitch (Type 2a + 2b)

Slow-twitch fibers help to sustain your muscles over a long activity period, these provide fatigue resistance. ex. marathon runners.

Fast-twitch fibers generate a high amount of force in a short period of time. ex. sprinters

If like me, you constantly do a high weight and low number of reps with a long break, the primary fibers strained are the fast-twitch fibers. This leaves the slow-twitched fibers unstressed. So why train the slow-twitch fibers? Well, training more muscle fibers means greater overall gains in strength and muscle mass. That is the goal of this program. By increasing the amount of reps, and decreasing the rest time, you start to strain your slow-twitched fibers. This will allow them to grow along side your fast-twitch fibers.



Overall I would give this a program a 9/10 rating, just because nothing is perfect. I will definitely be doing this again, but for now it’s time to get cutting, Ibiza in 3 weeks!

Happy hulking!





Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>