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
Email: rossmackayfitness@hotmail.com

Ross Mackay Ross Mackay

Before:

Age:
19
Height:
6'3"
Weight:
236 lbs
Body Fat:
30%
Waist:
40"

After:

Age:
19
Height:
6'3"
Weight:
190 lbs
Body Fat:
6-8%
Waist:
30"

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.

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.

Supplements

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:

Diet

Meal 1: Pre Workout

  • organic oats

    organic oats

    80g

  • honey

    honey

    1 tsp

  • almonds

    almonds

    10

  • egg whites

    egg whites

    4

  • whey protein

    Whey protein hydrolysate blended w/ water, ice and coffee beans

    30g

Post Workout:

Meal 3:

  • chicken breasts

    chicken breasts

    1.5

  • rice crackers

    Organic rice crackers

    6

  • asparagus

    asparagus

    Handful

Meal 4:

  • salmon fillet

    salmon fillet

    1 large

  • sweet potato

    sweet potato

    1 medium

  • broccoli

    broccoli

    Handful

Meal 5:

  • chicken breasts

    chicken breasts

    1.5

  • brown rice

    brown rice

    ½ cup

  • veggies

    veggies

    Handful

Meal 6:

Training

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
  • Smith Machine Incline Bench Press Smith Machine Incline Bench Press

    Smith Machine Incline Bench Press

    4 sets of 10-12 reps

Superset:

  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    4 sets of 10-12 reps
  • Flat Bench Cable Flyes Flat Bench Cable Flyes

    Flat Bench Cable Flyes

    4 sets of 10-12 reps

Resume normal sets:

  • Machine Bench Press Machine Bench Press

    Machine Bench Press

    3 drop sets of 8-10 reps
  • Cable Crossover Cable Crossover

    Cable Crossover

    2 sets of 12 reps
Day 2: Back
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    4 sets of 12 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    3 drop sets of 10-12 reps
  • Straight-Arm Pulldown Straight-Arm Pulldown

    Straight-Arm Pulldown

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

    Wide-Grip Lat Pulldown

    4 sets of 12 reps
  • Lying T-Bar Row Lying T-Bar Row

    Lying T-Bar Row

    3 sets of 15 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    2 sets of 12 each arm
Day 3: Shoulders/Legs

Warm Up:

  • Leg Extensions Leg Extensions

    Leg Extensions

    7 sets of 12 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    4 sets of 12 reps
  • Barbell Squat Barbell Squat

    Barbell Squat

    4 sets of 10-12 reps
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    3 sets of 20 reps
  • Push Press - Behind the Neck Push Press - Behind the Neck

    Push Press - Behind the Neck

    4 sets of 10-12 reps
  • Cable Seated Lateral Raise Cable Seated Lateral Raise

    Cable Seated Lateral Raise

    3 sets of 12 reps

Superset:

  • Upright Barbell Row Upright Barbell Row

    Upright Barbell Row

    4 sets of 12 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    4 sets of 12 reps

Resume normal sets:

  • Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

    Standing Low-Pulley Deltoid Raise

    4 sets of 12 reps
  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    3 sets of 12 reps
Day 4: Arms
  • Barbell Curl Barbell Curl

    Barbell Curl

    4 sets of 10-12 reps
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

    Close-Grip Barbell Bench Press

    4 sets of 12 reps
  • Seated Dumbbell Curl Seated Dumbbell Curl

    Seated Dumbbell Curl

    4 sets of 12 reps
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

    Cable Rope Overhead Triceps Extension

    4 drop sets of 12 reps/failure

Superset:

  • Cable Hammer Curls - Rope Attachment Cable Hammer Curls - Rope Attachment

    Cable Hammer Curls - Rope Attachment

    3 sets of 12 reps
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

    Cable Rope Overhead Triceps Extension

    3 sets of 12 reps
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.