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Teen Transformation Of The Week - Scott Delity Lost 19% Body Fat And Packed On Some Serious Muscle!

After entering college, Scott decided he had enough of being made fun of because of his weight. Read on to learn how he committed himself to the fitness lifestyle and shed 13 pounds and 19% body fat right here!

Before Before:
170 lbs
After After:
157 lbs

Vital Stats

Name: Scott Delity
BodySpace: sdelity

Age: 19
Height: 6'0"
Weight: 170 lbs
Body Fat: 26%
Max Bench: 135 lbs
Pullups: 0
Max Squat: 105 lbs
Arms: 11"

Age: 20
Height: 6'0"
Weight: 157 lbs
Body Fat: 7%
Max Bench: 250 lbs
Pullups: 25
Max Squat: 305 lbs
Arms: 14.5"

Why I Got Started

I have been overweight my entire life, and was constantly made fun of it from 3rd grade until the 11th grade. At 160 pounds as a senior in high school, I started doing about 2 hours of cardio a day. By the end of the year, I dropped to 145 pounds and 15% body fat, but I was scrawny.

I lost my good habits when I entered college and by the summer following freshman year, I had gained 25 pounds, so I was now 170, and about 25% body fat. I was out of shape, tired all the time, and I was sick and tired of getting out of breath after walking up some steps. I decided to make a change, and do it correctly from the beginning.

I Decided To Make A Change, And Do It Correctly From The Beginning.
Enlarge Click Image To Enlarge.
I Decided To Make A Change, And
Do It Correctly From The Beginning.

How I Did It

Luckily my co-workers were into fitness, so I had a lot of guidance from them. Outside of that, I used to learn everything I could about every aspect of fitness: supplements, training programs, recovery time, fat loss, diet, everything. I also read The Encyclopedia of Modern Bodybuilding by Arnold 2 times.

I fully committed myself to the lifestyle that is required to gain results. However, I did not dive right into everything. I started training 5 days per week right off the bat, but concerning cardio and diet, I slowly eased in. I think that is the key to keeping your sanity through it all.

I Fully Committed Myself To The Lifestyle That Is Required To Gain Results.
Enlarge Click Image To Enlarge.
I Fully Committed Myself To The Lifestyle
That Is Required To Gain Results.

Take it slowly, and eventually it will just become a way of life, and you will be doing everything right. The crazy thing is though, my progress has shattered a common myth: that you can't get bigger and leaner at the same time. My progress comes from eating at a deficit, so to everyone that says it can't be done, I beg to differ.



dot First Year (Cutting): dot

dot Current Diet (Clean Bulking): dot

Scott Delity.
Enlarge Click Image To Enlarge.
Scott Delity.


Perform the number of reps that corresponds to the set that you are on. For example, Bench Press: 4 sets of 10, 8, 5, 4 reps. Your first set would be 10 reps, your second set would be 8 reps, your third set would be 5, and your fourth set would be 4 reps.

I train abs and do 30 minutes of cardio 5 times a week.

    Monday: Chest And Triceps

    Tuesday: Back And Biceps

    Wednesday: Shoulders

    Thursday: Rest

    Friday: Legs

    Saturday: Chest And Triceps

    Sunday: Rest

Suggestions For Others

  • I would first like to state that everyone, especially those new to lifting should avoid overtraining. As you increase in size, you need to increase your workload, but if you are just starting off it is easy to overtrain yourself. I would recommend reading The Encyclopedia of Modern Bodybuilding so you can know the proper amount of sets you should be doing for each muscle group.
  • Train heavy! Make sure you push your muscle to failure with every set. The last extremely painful reps are the ones that make your muscles grow!
  • Like Arnold said, try sets of 9s, 10s, 11s, your body isn't used to those.
  • I am taking this from Transformation of the Week winner Matthew Kosloski: "Eat with your mind, not with your body. Do what you know is right."
  • If you are trying to lose weight, make sure you're eating enough!
  • Eat to live, don't live to eat.

Eat To Live, Don't Live To Eat.
Enlarge Click Image To Enlarge.
Eat To Live, Don't Live To Eat.

  • Never say never. Where there's a will there's a way.
  • Find a mentor, someone who knows a lot about being fit. Mine is Corey Voges, he is the man with the plan, and I owe him big time for teaching me how to train.
  • Finally, a proper diet is just as important as a proper training program. Both are needed for expedient results.