Jay Learned It's Never Too Late To Get Ripped!

After many years of making and breaking plans to get in shape, everything finally clicked for Jay. He saw his goals come into focus, then changed his life for the better!

Jay Montgomery always knew he was going to get in shape someday. He just kept putting it off—and off...and off. "Yeah, I got teased and all that," he remembers of his childhood. "So I guess you could say, unofficially, my transformation started when I was a kid. It just took the next 30 years to happen."

Over those 30 years, Jay steadily gained weight. He still yearned for change, but never fully embraced the hard work it required to happen. He wasn't a couch potato; he just lacked motivation and drive. "I worked out sporadically and was going through the motions," he says. "I would lift on Monday and Tuesday, figure that was good enough, and then take the rest of the week off. I was gaining weight, but I'd kid myself into thinking it was the muscle gain from working out. I just didn't want to face the truth."

But the truth eventually found him. First, his doctor showed him what his bad habits were doing to his health. Then, he discovered inspiration from an online story about a bodybuilder who had transformed from a body just like his.

Of course, this wasn't the end. There were more false starts along the way. But finally, Jay was ready to reach his full fitness potential. This is Jay's story.

What really began your transformation?

About two years ago, I had a physical done. The results weren't good. I had blood pressure issues, sleep apnea, and all of these problems that you don't think of people having until they're older. I couldn't believe I wasn't even middle-aged and was already looking at having to take medication for the rest of my life. Right then, I decided I needed to do better.

Before 260 lbs.
After 172 lbs.
Age: 38
Height: 5'10"
Weight: 260 lbs.
Body Fat: 33%
Age: 40
Height: 5'10"
Weight: 172 lbs.
Body Fat: 14%

Where did you find your inspiration?

I was on YouTube one day, looking up how to lose weight. I saw Trelas Dyson's Fitness 360 video, where he talked about winning the Bodybuilding.com $100K Challenge all the way back in 2011.

Trelas Dyson Fitness 360
Watch the video - 11:55



I loved this guy's energy and how passionate he was. When I looked at his "before" pictures, I thought, "That looks like me. If he can do it, I can do it." I was excited for the challenge to come around and signed up the day I received the email about early registration.

I went to the Arnold Classic while I was doing the challenge, and I was able to meet all the bodybuilders I looked up to: Kizzito Ejam, Jennifer Thompson, Jessie Hilgenberg, Ashley Horner, Chassidy Smothers, Kathleen Tesori, and especially Rodney Razor.

They were larger than life to me, and they all looked phenomenal in person. I knew I had to get to that point. I had to be like them.

Did you complete the challenge?

Halfway through the challenge, I started feeling so much self-doubt. I saw other people making changes faster than I was. Their progress pictures looked better than mine. I ended up quitting about six weeks in and really just gave up.

To have it end like that felt really bad. Once I saw the videos from the winners, I was kicking myself. I couldn't help but think, "That should have been me. I should have kept going."

I started doing my own challenge, making weekly goals for myself and trying to tackle them. Once I focused on myself instead of everyone else, it was easier to stick with it.

After feeling like that, I discovered I had better resolve to stick with the program. I started doing my own challenge, making weekly goals for myself and trying to tackle them. Once I focused on myself instead of everyone else, it was easier to stick with it.

How did you hold yourself accountable?

Every time I needed inspiration, I would turn to YouTube. That's what gave me the idea to use YouTube to hold myself accountable by starting my own channel to document my journey. I started posting videos of my progress and gaining followers and subscribers. I felt like I would be letting them down if I didn't keep making progress. They posted comments telling me to keep it up, or that I was killing it, and that was more motivation to keep going.

Were you nervous about documenting your journey publicly?

Not at all. I figured we all start somewhere. It can feel embarrassing to post "before" pictures, but as long as you don't remain a "before" picture, your beginning just shows your progress. For me, it shows where I was when I started and where I've been able to go.

Jay's Fitness Journey Trailer
Watch the video - 1:30



What lifestyle changes did you make?

I was in the trap of Southern soul food. I ate a lot of barbecue ribs, burgers, hot dogs, and chips. I also drank a lot of pop. My diet was sugary, high in carbs, and low on nutrition. I knew I needed to revamp my eating habits, so that's where I started.

I knew that it wasn't sustainable to change my whole diet all at once, so I started out just making small changes. First, I stopped drinking soda and replaced it with water. After that, I started eating grilled food instead of fried food. Then I increased my vegetable intake and started cooking at home instead of eating out. After a lot of small steps like these, I had a much healthier diet.

Meal 1

Oatmeal 1/2 cup


Scrambled egg whites 2


Onions, green peppers, mushrooms, jalapenos


Low-fat mozzarella cheese 1/4 cup


Meal 2

Grilled salmon 6 oz.


Brown rice 1 cup


Collard greens 1/2 cup


Meal 3
Meal 4

Grilled chicken 6 oz.


Sweet potato 2/3 cup


Collard greens 1/2 cup



Do you use any supplements?

Morning

Fat burner 1 serving



Pre-workout

Test booster 1 serving


Pre-workout 1 serving


Electrolytes 1 serving


Post-workout

How did you create your workout plans?

I got a lot of my first programs from Bodybuilding.com. When I was doing the $100K Challenge, I used Jim Stoppani's Shortcut to Shred. I've also done Kizzito Ejam's Chiseled program.

What does your workout look like now?

Day 1: Chest
1

Incline Bench Press

4-5 sets of 10-12 reps
Barbell Incline Bench Press Medium-Grip Barbell Incline Bench Press Medium-Grip

2

Flat Bench Press

4-5 sets of 10-12 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

Decline Bench Press

4-5 sets of 10-12 reps
Decline Barbell Bench Press Decline Barbell Bench Press

4

Cable Cross-over

4-5 sets of 10-12 reps
Cable Crossover Cable Crossover

5

Low Cable Cross-over

4-5 sets of 10-12 reps
Low Cable Crossover Low Cable Crossover

Day 2: Quads, hamstrings and calves
1

Leg Extension

2 sets of 10-12 reps
Leg Extensions Leg Extensions

2

Barbell Squat

5-6 sets of 10-12 reps
Barbell Squat Barbell Squat

3

Front Barbell Squat

5-6 sets of 10-12 reps
Front Barbell Squat Front Barbell Squat

4

Leg Extension

5-6 sets of 10-12 reps
Leg Extensions Leg Extensions

5

Seated Leg Curl

5-6 sets of 10-12 reps
Seated Leg Curl Seated Leg Curl

6

Stiff-Legged Deadlift

5-6 sets of 10-12 reps
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

7

Standing Calf Raise

5 sets of 10 reps
Standing Calf Raises Standing Calf Raises

Day 3: Back
1

Wide-Grip Lat Pull-down

5-6 sets of 10-12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

2

Bent-Over Barbell Row

5-6 sets of 10-12 reps
Bent Over Barbell Row Bent Over Barbell Row

3

T-Bar Row

5-6 sets of 10-12 reps
T-Bar Row with Handle T-Bar Row with Handle

4

Cable Row

5-6 sets of 10-12 reps
Seated Cable Rows Seated Cable Rows

Day 4: Shoulders
1

Dumbbell Shoulder Press

5-6 sets of 10-12 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press

2

Side Lateral Raise

5-6 sets of 10-12 reps
Side Lateral Raise Side Lateral Raise

3

Barbell Shrug

5-6 sets of 10-12 reps
Barbell Shrug Barbell Shrug

4

Reverse pec deck

5-6 sets of 10-12 reps
Reverse Machine Flyes Reverse Machine Flyes

Day 5: Arms
Superset
1

Barbell Curl

5-6 sets of 10-12 reps
Barbell Curl Barbell Curl

Skullcrusher

5-6 sets of 10-12 reps
Lying Triceps Press Lying Triceps Press

Superset
2

Hammer Curl

5-6 sets of 10-12 reps
Hammer Curls Hammer Curls

Dumbbell Kick-back

5-6 sets of 10-12 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Superset
3

Cable Curl

5-6 sets of 10-12 reps
Standing Biceps Cable Curl Standing Biceps Cable Curl

Triceps Push-down

5-6 sets of 10-12 reps
Triceps Pushdown Triceps Pushdown

4

EZ-Bar Curl

5-6 sets of 10-12 reps
EZ-Bar Curl EZ-Bar Curl

5

Concentration Curl

5-6 sets of 10-12 reps
Concentration Curls Concentration Curls

6

Reverse-Grip Push-down

5-6 sets of 10-12 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown

Day 6: Rest
Day 7: Cardio, abs and forearms
1

Treadmill

Intervals of running and power walking
Jogging-Treadmill Jogging-Treadmill

Superset
2

Crunch

5 sets of 15-20 reps
Crunches Crunches

Hanging Leg Raise

5 sets of 15-20 reps
Hanging Leg Raise Hanging Leg Raise

3

Oblique Crunch

4-5 sets of 15-20 reps
Oblique Crunches Oblique Crunches

4

Russian Twist

4 sets of 15-20 reps
Russian Twist Russian Twist

Superset
Standing Palms-Up Barbell Behind The Back Wrist Curl Standing Palms-Up Barbell Behind The Back Wrist Curl

Reverse Wrist Curl

5-6 sets of 10-12 reps
Seated Palms-Down Barbell Wrist Curl Seated Palms-Down Barbell Wrist Curl


What has been your biggest accomplishment during your transformation?

At the end of December 2014, I was contacted by the supplement company GenXLabs. They told me that they had seen my channel and Facebook page, and they wanted to sponsor my fitness journey. That was a great present at the end of a very long and difficult year.

Were you surprised to get sponsored?

It was a total surprise to me. They contacted me and said they loved my charisma, enthusiasm, and passion, and that they wanted to feature real people who have made big changes, like me. I was hesitant at first, because I didn't feel like I looked like a bodybuilder who represents a product, but I decided to give it a go.

What's next for you?

I am currently studying to be a personal trainer through the American Council on Exercise. I plan to enter a men's physique competition in the fall and submitting an awesome 2017 BodySpace Spokesmodel video so that I can represent Bodybuilding.com as its spokesmodel next year. I'm also working two jobs.

How do you balance all of that and still pursue your goals?

It can be taxing. The first step was realizing that all the bodybuilders I look up to have families and live outside of the gym. Being a successful bodybuilder is all about making the time for what's important. If you just try to find the time, you never will. You have to make it. It only takes an hour a day to chase what you really want in life. It's difficult, but the end result is so worth it.

How have Bodybuilding.com and BodySpace helped you stay on track?

The BodySpace app is phenomenal. I love tracking my workouts. I used to be old school and use pen and paper, but inevitably, I'd forget my notepad at home. Having the accessibility on my phone to be able to track my workouts, update my weight and body fat, and to be in touch with a supportive community all in one place is so convenient and easy. It's made all the difference.

Jay's Favorite Gym Tracks

Macklemore Feat. Ryan Lewis
"Can't Hold Us"
Ace Hood feat. Rick Ross and Lil Wayne
"Hustle Hard remix"
Imagine Dragons
"Radioactive"
Alex Clare
"Too Close"
Macklemore Feat. Ryan Lewis
"Can't Hold Us"
Ace Hood feat. Rick Ross and Lil Wayne
"Hustle Hard remix"
Imagine Dragons
"Radioactive"
Alex Clare
"Too Close"


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