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Transformation Of The Month - Jay Scott.

See how he lost more than 75 pounds while prepping for a contest!

Name: Jason "Jay" Scott
Years Bodybuilding: Lifting for 13, bodybuilding for 4 months
Favorite Body Parts: Chest, Calves, Back
Favorite Exercise: I love the feeling I get from all of them
Favorite Supplements: Hydroxycut, EAS Low Carb Blueberry bars, Metrx Chocolate Roasted Peanut Butter bars
Hobbies: Spending time with my wife. Eating. Watching DVD's, and of course my second home, going to the gym.
Favorite Bodybuilders: Gunter Schlierkamp for his incredible attitude during the night session of the Mr. O. I applaud this man for his humble acceptance of fifth place while the audience booed that he deserved a higher placing.

As of 6/20/02

Age: 25
Height: 5'9"
Weight: 245
Chest: 52"
Legs: 24"
Arms: 16"
Waist: 38"

As of 10/26/02

Age: 26
Height: 5'9"
Weight: 175
Chest: 49
Legs: 26
Arms: 17
Waist: 30

Click My Picture To Enlarge!

My Life

All of my life I had been lifting weights. It began early on for me training with my father and great uncle Reg. We trained in Reggie's basement; a dark damp and pretty dismal basement gym (sorry Reg). The gym consisted of a flat bench some dumbbells and a decent amount of plate weights. It was the competition and camaraderie that I first fell in love with. I can still remember the bickering between my father and his uncle; it was legendary. Constantly arguing who was stronger and who could bench more. Meanwhile I was only 13 and strictly allowed sit-ups and standing bar curls. What I really wanted to do was get on that bench and show them what I could do. I wanted to be part of the fun. I had my chance only it would be several years later.

I have always been athletically-inclined, playing sports from an early age. My sporting career began with soccer and ended the second I was eligible for Pop Warner Football. I have always like to eat and growing up I was what most people called a "pudgy" kid. That was fine I had no dreams of becoming the next Phil Sims who was the QB for the Giants at the time. So I became a lineman and a pretty good one at that. Now that I was in football my father and uncle had to let me train the rest of my body.

Jessica (My sister) & I

And they did but slowly. By the time I was a senior in high school I was the strongest and most experienced lifter in the school, not to mention one of the fastest on the team. In my sophomore year I tried out for the wrestling team and I played football and wrestled. The weight gain, the heavy lifting for football, and the endurance-training weight-loss periods for wrestling got me in pretty good shape. It also opened my eyes to the sport of bodybuilding. This is what they had been doing to prepare for shows and this is what I could do if I wanted to. This would have to wait because my football career had not ended. I played football in college and left shortly after for reasons I need not discuss.

With football out of my life, it seemed I had nothing to train for. I still went to the gym and lifted weights, but I had no goals to set and nothing to reach for or so I thought. A few years passed this way and for some reason I forgot about bodybuilding. I wanted to enter shows but hated to diet down, remembering back to my brutal wrestling days. I entered a power-lifting event at the age of 24 and not only did I win, but I set a state record in the deadlift. This one event had been enough to motivate me to go back and train for some time. Looking back my mistake was to not enter more shows because I lost some interest and motivation.

The Accident

August 29, 2001, while riding my motorcycle to the beach I was involved in a non-life threatening, but severe accident. I sustained road rash on the entire right side of my body from fingertips to my right ankle. I lost part of my right ankle and required 50 stitches to close it and a few other minor cuts. On the operating table I asked the Doc when I could go back to lifting. My wife standing over me looked at me as if I was a total idiot but she knows how I feel about training. I think my wife blurted out something like "Oh you'll get back to the gym, but I'm taking a hammer to that bike of yours!"

Anyway, the doctor informed me that I would not be able to walk for 2-or-3 months. Although I was hit with bad news at least I was alive and I really lucked out. Two weeks prior to my accident the company I was working for filed chapter 13 and closed. The luck I refer to was my medical insurance policy expired on August 30th just one day after the crash, so at least I was covered. For three months I suffered excruciating pain, while my wonderful wife changed my bandages every day.

Having no job and not being able to move from my couch really set me back mentally and emotionally. I was depressed and just about the only thing I could do other than sulk was eat. I ate and I ate my way through that entire time period. My weight skyrocketed, but I didn't care. I was in too much pain to care.

Prepping For The Show

By early May I was walking around with almost no trace of the accident. I had a new job and had been going to the gym frequently but the depression was still somewhat there. My normal body weight prior to the crash was around 205 and now I was almost 250. A friend of mine was preparing for a bodybuilding show and I immediately grew interested. One thing he told me really rang loud and clear. He said "if you are going to do a show, start telling everyone you know! They will hold you to your word."

This is me at the contest!

And that is exactly what I did. I told everyone I knew, but it was June, and when would I compete? I set my sights on October 26th. The NPC was hosting a show and 5 others from my gym were going to be training for it. I hired a trainer because although I have experience at lifting weights I have a hard time identifying change in my physique. I am also a competitive person and I compete to win, I was used to coaches and I informed my trainer that I wanted him there to push me beyond what I thought was my limit.

Depression? What depression? I had a goal and nothing could stop me from reaching it! I was determined I made my mind and in hindsight I feel this is the most impart of the story. In reading my story you be overwhelmed by thinking I can't do that or I might just be too long winded for some readers. ANYONE CAN DO WHAT I HAVE DONE. THE MOST IMPORTANT PART IS TO MAKE A DECISION THAT YOU WILL TRY YOUR HARDEST NO MATTER WHAT. Once you have done that the hard part is over.

With almost everything in place I began my training and my trainer and I worked out a contest plan including diet. Below is the base for my entire 4-month dieting period. I have also included a template for my training schedule. Just remember this was a guideline. Each workout was a little different from the next and what I have listed are maximum limits and not an average week.

Meal Number Time of Day Meal
7:00 a.m. 2 Hydroxycut
1000 Milligram Multi Vitamin
1000 Milligram Vitamin C
½ cup (pre-cooked) Oatmeal
1 tsp. Flaxseed oil
1 Serving MCT Fuel "Twinlab"
1 tbsp. NATURAL Peanut Butter
10:00 a.m. 8 oz. Chicken or Red Meat (93% fat free or better)
200 Grams of Yam
2 cups of Green Vegetables (green beans, broccoli, asparagus)
1 tsp. Extra Virgin Olive Oil
Afternoon Snack
1:00 p.m. 8 oz. Chicken or Red Meat (93% fat free or better)
200 Grams of Yam
2 cups of Green Vegetables (green beans, broccoli, asparagus)
1 tsp. Extra Virgin Olive Oil
Pre-Workout Shake
3:00 - 4:00 p.m. 2 Hydroxycut
1 Protein Shake containing 40 to 50 Grams of Protein
Very little Carbohydrates 2 - 10 Grams
Post-Workout Shake
Immediately Following Workout 1 Protein Shake containing 40 to 50 Grams of Protein
1 Scoop of Ultra Fuel Powder "Twinlab"
5 - 10 Grams of Creatine
Late Night Snack
8:00 - 9:00 p.m. 1000 Milligram Vitamin C
6 Egg White's
Green beans, Broccoli, etc.
1 tsp. Flaxseed Oil

Monday - Supersets - Cables, DB, Mach (30 min. cardio)

Chest - 14 Sets 8 to 12 reps per set
Shoulders & Traps - 10 Sets 15 to 25 reps per set
Abs & Obliques - 10 sets 15 to 25 reps per set

Click Here For A Printable Log Of Mondays Workout

Tuesday - No Supersets (30 min. cardio)

Back & Low Back - 16 sets 8 to 12 reps per set
Biceps - 10 sets 8 to 12 reps per set
Forearms - 8 sets 12 to 15 reps per set

Click Here For A Printable Log Of Tuesdays Workout

Wednesday - Supersets - Machines (30 min. cardio)

Quads & Hams - 16 sets 10 to 20 reps per set
Calves - 12 sets 15 to 30 reps per set
Abs & Obliques - 12 sets 20 to 30 reps per set

Click Here For A Printable Log Of Wednesdays Workout

Thursday - 30 Min. cardio, Light pump, 30 to 40 minute posing practice

Friday - Superset - Cables, DB, Mach (30 min. cardio)

Chest - 14 sets 10 to 20 reps per set
Shoulders & Traps - 14 sets 10 to 20 reps per set
Triceps - 14 sets 10 to 20 reps per set

Click Here For A Printable Log Of Fridays Workout

Saturday - Supersets - Cables, DB, Mach (30 min. cardio)

Back & Low Back - 20 sets 10 to 20 reps per set
Biceps - 12 sets 10 to 20 reps per set
Forearms - 10 sets 15 to 20 reps per set

Click Here For A Printable Log Of Friday Workout

  • Barbell only on Non Superset days
  • Superset days utilize cables, dumbells and machines
  • 1 to 2 minutes of rest between sets
  • Sunday is a complete rest day. Cut back on calories
  • Changes will be made based on needed physique changes

The Day Of The Show

October 26, 2002, the date seemed to arrive faster than I wanted but I was ready. I had done endless hours of cardio. I had gone in and out of Ketosis for several weeks (see articles about the Ketogenic diet I highly recommend it). I had trained as hard as I could for as long as I could. I had been practicing my poses regularly. During the last two weeks I tanned everyday. The last few days before the show I had my wife apply ProTan before going to the tanning salon. This really helps the tan to look more natural and darker. My wife and I also found that the best way to apply it is to lay down a drop cloth and spray it directly on from about 12 inches in a ventilated room. This makes for the most even coat and prevents sweating which can make you run.

I knew in my heart and in my mind that I had done everything in my power to prepare for this show. In 4 months time I lost 75 pounds, I dropped to 6 percent body fat and added muscle to my body, and most importantly I feel great about my body. Making this transformation has really helped me hold a more positive attitude towards my life and everything surrounding it.

Unfortunately I did not place in the show I entered but that really doesn't matter in my mind. I already won and there will be a next time, there is always a next time. Right now my plan is to bulk up a little bit over the next few months so I can put on some additional mass and lift with some heavy weight again. I am setting my sights on early summer for my second show. I feel because I had to lose so much in such a short time it may have hindered my chances to get as defined as possible. This is not a mistake I plan to let happen again. I did have a great time competing and I recommend everyone try it!

In closing I would like to reiterate something stated earlier. Anyone can do this. There is no magic, there are no secrets and the solution is simple. Determine the outcome you would like to see and set your mind.

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it- as long as you really believe 100 percent."
- Arnold Schwarzenegger

Good Luck to you all on your journey!
Jay Scott

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