Body Transformation: Ross Went From Chunk To Hunk

Ross longed for the confidence that comes with being physically fit. So he made it happen. Check out his fitness program!

Vital Stats

Name: Ross Mackay

Ross Mackay Ross Mackay


236 lbs
Body Fat:


190 lbs
Body Fat:

Why I Got Started

Growing up I have always played sports and been a sporty kid, however despite this I have always struggled with my weight. During my teenage years, things were at an all time low and my weight escalated and my confidence plummeted.

Moving to university things got even worse. My diet was terrible, and I was consuming alcohol on a regular basis. I had become the 'fat kid' and I was miserable with my body. It wasn't until my 19th birthday that I saw a picture of my 235-pound fat body and thought "something needs to change."

I was tired of being unable to find any clothes I liked or feeling unable to take my shirt off on a summer vacation. After joining a gym and starting to train every day, results came quickly. The pounds began to drop and I was noticing dramatic differences in my body and also my confidence. Nutrition and training became my life and I have never looked backed since.

After joining a gym and starting to train every day, results came quickly.

How I Did It

People often look around for answers and help, they need someone to motivate them, however for me I didn't need any help or external motivation, I knew exactly what I wanted to look like and I knew that nothing would stop me from doing so. I would get up early and train, and at night I would prepare meals for the following day, I feel this allowed me to keep on top of my food and not cheat.

Starting training was very much a trial and error basis, learning what worked for me and what didn't. I have never had any form of training or advice in the gym and everything I have achieved has been from hours of research and time spent training hard in the gym. I would spend hours reading information about different diets and training programs, then adapt them and tailor them to work for me.

One thing I believe is that everyone is different and what works for one person may not work for another so I have never really followed a specific program, just what feels right for me. Although the training was a huge factor, my new diet also was a huge contributor in my success. I followed a new diet plan, and nutrition became a huge deal to me.

At the beginning I found it tough but now I don't even believe I am on a diet, I just call it healthy living and staying fit. Starting off I also had a few hugely inspirational role models. Greg Plitt, Rob Riches, and Steve Cook all inspired me greatly and I actually had the honor to meet Rob in London. I hope one day I can meet Greg and Steve and say thanks for being such inspirations.

I followed a new diet plan, and nutrition became a huge deal to me.


I have never relied on supplements to change my body, I feel working out and diet comes first, if you do this then supplements are important and can be hugely effective in achieving your goals.

My supplement use is mainly structured around my workouts.

Morning & Pre Workout:
Morning, Pre Workout & Post Workout:
Intra Workout:
Post Workout:


Meal 1: Pre Workout

Post Workout:

Meal 4:

Meal 5:

Meal 6:


Generally speaking I follow a 4 days on, 1 day off ratio. Most body parts are worked with 5-6 exercises and 8-12 reps, always taking the muscle to absolute failure at the end of each workout.

Cardio is performed twice weekly and is a combination of HIIT and LSD. Abs are performed for 5 minutes at the end of every session.

Day 1: Chest


Resume normal sets:

Day 2: Back
Day 3: Shoulders/Legs

Warm Up:


Resume normal sets:

Day 4: Arms


Day 5: Rest
Day 6: Start again at Day 1

Suggestions for Others

When I started training I had a goal in mind, never did I think I would get to where I am today but with hard work and dedication comes huge results.

People will try to tell you that you have no chance and that your dreams are only that, however I turned my dreams into a reality. My body has changed completely but more importantly so has my life. I have a new found confidence and I am succeeding in all aspects of my life due to my few found happiness.

If I could offer one piece of advice that I stick by it's that of Steve Cook: "Set a goal, work like hell, stay consistent." Dare to dream and follow your dreams.

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