This Naval Officer Set A Goal And Got Shredded

Unwanted weight gain can happen to anyone, even highly disciplined Navy officers, but it's a matter of taking back control of your lifestyle and habits!

In his heyday, Jason Tucker never missed a step. He loved sports, competition, and above all, pushing to be his very best. If he wasn't playing football with grueling two-a-day workouts, Jason closely watched his dietary intake to make weight and trained hard in the weight room to compete in high school wrestling. Even after high school, he went on to join the Navy and completed the deep sea diver program.

For a time, Jason seemed unstoppable.

But weight gain does not discriminate. At age 29, Jason finally saw what a carefree life in college and years of complacency could do to his once-chiseled physique.

It was in that moment that Jason made a promise to compete on his 31st birthday, and set out to revive the vigor of his youth.

Having been active all your life, was it pretty easy to switch back into "work mode" when you decided to transform?

When I played sports in my younger days, football introduced me to the lifting lifestyle, and wrestling showed me the discipline and sacrifices that had to be made in life and diet in order for me to compete. Those perspectives, plus my experiences from my time in the Navy, helped me develop an iron will that allowed me to get back into the swing of things rather quickly.

Before 245 lbs.
After 201 lbs.
Age: 29
Height: 5'10"
Weight: 245 lbs.
Body Fat: 26%
Age: 31
Height: 5'10"
Weight: 201 lbs.
Body Fat: 8%

After seeing that I'd seriously let myself go after college, I became embarrassed by my lack of discipline, I knew I had to make a lifestyle change then and there—not only for myself, but to be a positive role model for others.

I already had the discipline lying dormant in me, so starting was easy. It just turned into a battle of consistency. For weight loss, there are no secrets. The "secret" is hard work and doing the work, even if it feels so hard that you feel like quitting. Without action and pushing through the tough times, you'll never be able to fully realize what you're capable of.

Setting a goal like competing on my 31st birthday really helped turn a mere thought into a dream goal that I had to act on. Since it'd been a while, I also hired a nutritionist and trainer to help me get to work.

Did you run into any trouble during your transformation?

There were definitely a lot of sacrifices I had to make, especially since I set a goal with a deadline. I had to give up a little bit of my social life, turning people down for hanging out or casually grabbing a beer with a buddy. I put that life behind me in favor of meeting my goal, no matter what.

I recommend that you do what makes you happy in the long run, and for me, those sacrifices were well worth meeting my own goal and proving that I could do it.

I recommend that you do what makes you happy in the long run, and for me, those sacrifices were well worth meeting my own goal and proving that I could do it.

Those are powerful words. What can you tell someone to motivate them "to keep going?"

Give yourself a solid deadline for added accountability. If you have to, bring others into the mix, because when you quit by yourself, you're only letting yourself down. When you have others to answer to, you're letting others down. That can be even more motivating.

Once you've made a goal, treat it as if your life depends on its success—and for some people with serious medical conditions, this can be true.

Give yourself a solid deadline for added accountability. If you have to, bring others into the mix, because when you quit by yourself, you're only letting yourself down.

If you're unsure about where to start, Bodybuilding.com is a great resource for all things training, nutrition, and motivation. Seriously. It really served as a baseline for all my questions when I entered the sport. There are always a ton of good articles and advice from the BodySpace members who've been competing for years.

What's next for you?

I plan on continuing to compete—gotta dream big! I aim to go after a national show and earn my pro card some day.

Is there anyone you want to thank?

I want to give a special thanks to my coach Pete Ciccone, IFBB pro, from 619 Muscle in San Diego, California, as well as IFBB men's physique pro, Axel Alvarez.



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Training regimen that kept me on track

My philosophy on my workouts is to stick with the basics, because if it worked for the legends, then it will work for me as well.



Note that I do cardio five days a week, usually spending 45 minutes on the stair machine.

Days 1: Legs
1

Barbell Squat

5 sets of 8-15 reps
Barbell Squat Barbell Squat

Superset
2

Leg Extension

4 sets of 12 reps
Leg Extensions Leg Extensions

Leg Curl

4 sets of 12 reps
Seated Leg Curl Seated Leg Curl

3

Standing Calf Raise (toes in)

3 sets of 20 reps
Standing Calf Raises Standing Calf Raises

4

Standing Calf Raise (toes out)

3 sets of 20 reps
Standing Calf Raises Standing Calf Raises

5

Leg Press

4 sets of 20 reps
Leg Press Leg Press

Days 2: Chest/triceps
1

Bench Press

1 warm-up set of 20 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Dumbbell Flat Bench Press

4 sets of 8-12 reps
Dumbbell Bench Press Dumbbell Bench Press

Superset
3

Dumbbell Fly

4 sets of 20 reps
Dumbbell Flyes Dumbbell Flyes

Barbell Incline Bench Press

4 sets of 12-15 reps
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

4

Cable Fly (low)

3 sets of 15 reps
Cable Fly Cable Fly

5

Cable Fly (high)

3 sets of 15 reps
Cable Fly Cable Fly

6

Skullcrusher

4 sets of 12 reps
Lying Triceps Press Lying Triceps Press

7

Rope push-down

4 sets of 8 reps
Rope push-down Rope push-down

8

Dip - Chest Version

4 sets to failure
Dips - Chest Version Dips - Chest Version

Triset
9

Behind-the-neck press

4 sets of 20 reps
Behind-the-neck press Behind-the-neck press

Dumbbell Lateral Raise

4 sets of 20 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Raise (seated)

4 sets of 20 reps
Front Dumbbell Raise Front Dumbbell Raise

Day 3: Back/Rear delts/Biceps
1

Bodyweight pull-up

4 sets to failure
Bodyweight pull-up Bodyweight pull-up

Superset
2

Seated Low-pulley Row

4 sets of 10 reps
Seated Cable Rows Seated Cable Rows

Lat Pull-down

4 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

3

Bent-Over Barbell Row

4 sets of 8 reps (heavy)
Bent Over Barbell Row Bent Over Barbell Row

4

Reverse-grip pull-down

4 sets of 20 reps
Reverse-grip pull-down Reverse-grip pull-down

5

Reverse Machine Flyes

4 sets of 30 reps
Reverse Machine Flyes Reverse Machine Flyes

6
Seated alternating dumbbell curl Seated alternating dumbbell curl

7

Reverse-grip EZ-bar curl

3 sets of 10 reps
Reverse grip EZ-bar curl Reverse grip EZ-bar curl

8

Machine Preacher Curl

4 sets of 12 reps, last set is a dropset
Machine Preacher Curls Machine Preacher Curls

Day 4: Delts/Calves
1

Arnold Press

5 sets of 8-12 reps
Arnold Dumbbell Press Arnold Dumbbell Press

2

Dumbbell Lateral Raise

5 sets of 10-18 reps
Side Lateral Raise Side Lateral Raise

3

Front Delt Raise

3 sets of 10 reps
Front Dumbbell Raise Front Dumbbell Raise

4

High pull (performed with cable)

4 sets of 12 reps
Cable high pull Cable high pull

5

Seated Calf Raise

4 sets of 20 reps
Seated Calf Raise Seated Calf Raise

6

Standing Calf Raise

4 sets of 10 reps (heavy)
Standing Calf Raises Standing Calf Raises

Day 5: Biceps/triceps/abs
Superset
1

Barbell Curl

6 sets of 15 reps
Barbell Curl Barbell Curl

Dumbbell skullcrusher

6 sets of 15 reps
Dumbbell skullcrusher Dumbbell skullcrusher

Superset
2

Preacher Curl

4 sets of 20 reps
Preacher Curl Preacher Curl

Weighted dip

4 sets of 12 reps
Weighted dip Weighted dip

3

Hammer Curl

4 sets of 8 reps
Hammer Curls Hammer Curls

4

Dumbbell Kick-back

4 sets of 10 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

Days 6 and 7: Rest

Diet plan that guided my transformation

Meal 1

Whey protein: 1 serving


Oats: 3/4 cups (cooked)


Egg whites: 11


Whole egg: 1


Meal 2

Pork loin: 4 oz.


Brown rice: 1/2 cup


Meal 3

Chicken: 6 oz.


Sweet potato: 6 oz.


Broccoli: 1 cup


Meal 4

Tilapia: 6 oz.


Brown rice: 1/2 cup


Broccoli: 1 cup


Meal 5

Chicken: 6 oz.


Sweet potato: 6 oz.


Broccoli: 1 cup


Meal 6

Tilapia: 6 oz.


Brown rice: 1/2 cup


Meal 7

Whey protein: 1 serving


Meal 8

Lean steak: 6 oz.


Broccoli: 1 cup


Supplements that helped me through the journey

Jason's Favorite Gym Tracks

Martin Garrix & Jay Hardway
"Wizard"
Swedish House Mafia
"Save the World"
Skrillex
"Scary Monsters and Nice Sprites"
Avicii
"Fade into Darkness"
Martin Garrix & Jay Hardway
"Wizard"
"Save the world"
Skrillex
"Scary Monsters and Nice Sprites"
Avicii
"Fade into Darkness"


We Want Your Story!

Have you transformed your body by burning fat or building muscle? We want to tell your story. Send your before and after photos, plus a brief paragraph about your experience, to transformations@bodybuilding.com for a chance to be featured on Bodybuilding.com!