Jeff Demolished 95 Pounds Of Fat To Sculpt The Physique Of His Dreams!

Jeff had taken a 17-year break from lifting weights and being active. But it only took one moment to decide to change his life. Find out how Jeff dropped 95 pounds and 25% body fat to sculpt a competition level physique!

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Vital Stats
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Name: Jeff Scanlon
Email: jeffscan@live.com
BodySpace: jscan1

Jeff Scanlon Jeff Scanlon

Before:

Age:
42
Height:
5'11"
Weight:
268.5 lbs
Body Fat:
30 %
Waist:
44"
Hips:
49"
Thighs:
25"

After:

Age:
43
Height:
5'11"
Weight:
170.4 lbs
Body Fat:
6%
Waist:
30-32"
Hips:
39"
Thighs:
23.5"

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Why I Got Started
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In April 2009 I went on a men's retreat with some friends, gorged on food all weekend, and felt horrible. I told everyone there that enough was enough, and I was going on a diet and getting back to the weights (after about a 17-year break) starting Monday. I jumped on the scale that Monday morning weighing 265.8 and that evening I went to the gym.

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How I Did It
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I got in my head early that no matter what I did I had to just walk through the doors of the gym Monday through Friday and let the chips fall where they may. If I was tired from work, I went. If the Red Sox were on TV, I went. If it was really sunny outside, I went.

Also for about the first 50 pounds I used a 40% Protein 40% Carb 20% Fat approach and capped my calories at about 2100. I tracked everything using Fitday. Once I decided to do my first bodybuilding contest I shifted my diet to a stricter carb cycling approach to get extra lean.

I also did 40 minutes of cardio after every workout, and the last 8 weeks before the contest I added a 5:30 a.m. 40-minute cardio session.

I Got In My Head Early That No Matter What I Did I Had To Just Walk Through The Doors Of The Gym Monday Through Friday And Let The Chips Fall Where They May I Got In My Head Early That No Matter What I Did I Had To Just Walk Through The Doors Of The Gym Monday Through Friday And Let The Chips Fall Where They May
+ Click To Enlarge.
I Got In My Head Early That No Matter What I Did I Had To Just
Walk Through The Doors Of The Gym Monday Through Friday
And Let The Chips Fall Where They May.

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Supplements
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Note: Supplement schedule and dosages listed below in Diet section.

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Diet
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Pre-contest - I Carb Cycled, so M, T, Th, Fr, and Sun I would eat the following:

Meal 1:

Meal 2:

Meal 3:

Meal 4:

Meal 5: Pre Gym

Meal 6: After gym

Meal 7:

Meal 8:

Note: Sometimes I would swap Tilapia with Chicken Breast or 8 oz Lean Beef.

Wednesday:

Same as above but would make my carb totals about 300 grams by making Oats 1 cup with 1/4 cup of Raisins and two teaspoons of Brown Sugar, along with half a cup or a cup of Brown Rice at each meal, also sometimes a few servings of Honey Nut Cheerios.

Saturday:

Same as Wednesday except would go to Wahoo's Fish Tacos and have 4 blackened Fish Tacos a la carte (you could make this one meal a reasonable Cheat Meal of your choice to keep metabolism firing.

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Training
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I prefer low reps and heavy weights and usually shoot for my last set being about 5 reps with as heavy weight as I can handle. I am starting to mix in days where I focus on lower weight and more reps (currently am doing one high rep leg day on Tuesday and one heavy leg day on Friday. And I am working on bringing up the width in my back and bringing up my hamstrings for next year.

Day 1: Chest/Triceps

Day 2: Back/Biceps

Day 3: Legs

Day 4: Shoulders/Calves/Abs

Day 5: Back/Chest

Day 6 And 7: Rest

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Suggestions For Others
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One of my favorite sayings is "Suit up and Show Up." I think it is easy to find every excuse in the book to not make fitness a priority. If you keep it simple and just make a commitment to walk through the gym doors, good things happen. While some workouts are better than others, once I get to the gym I know I am always going to feel better when I leave.

Track your calories. There are so many great programs, I use Fitday. BodySpace even has some tools you can use. Pack your food for the day and eat several small meals. I cook about 6 pounds of Chicken Breast on Sundays and a couple of trays of Tilapia then break it down into 8 ounce servings that I freeze so I can always grab a good clean source of protein.

Read labels and don't eat a ton of processed crap. Oh, and take progress pictures; they are fun to look back on. In my before picture I was already down to 25 pounds and thought I was looking good ... lol. And seeing the progress keeps you motivated!

If You Keep It Simple And Just Make A Commitment To Walk Through The Gym Doors, Good Things Happen
+ Click To Enlarge.
If You Keep It Simple And Just Make A Commitment To Walk Through
The Gym Doors, Good Things Happen.

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