By: Teen Transformation Of The Week

Before: 170 lbs

After: 157 lbs

Vital Stats

Name: Scott Delity
Email: sdelity@yahoo.com
BodySpace: sdelity

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

Before:
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 lbs 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 lbs and 15% bodyfat, but I was very scrawny.

I lost my good habits when I entered college and by the summer following freshman year, I had gained 25 lbs, so I was now 170, and about 25% bodyfat. 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.

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 Bodybuilding.com 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 a 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.

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.

Supplements

• Whey Protein
• Glutamine
• Gaspari Nutrition SuperPump250
• Kre-Alkalyn
• Omega-3
• Multivitamin
• Vitamin B
• Vitamin C
• Digestive Enzymes

Diet

First Year (Cutting):

Meal 1:
• 3 bowls of oatmeal
• Protein shake

Meal 2:

• 3 servings of fruit
• Protein Shake

Meal 3:

• Whole wheat bread
• 4 oz of turkey

Meal 4:

• Protein Shake

Meal 5:

• Whole wheat bread
• Peanut butter
• Jelly

Meal 6:

• 1 serving of cashews
• Protein Shake

I took 6g of Omega-3 capsules throughout the day

Current Diet (Clean Bulking):

Meal 1:
• 2 servings of granola
• 6 egg whites
• Protein Shake

Meal 2:

• Protein bar
• Whole wheat bread
• Peanut butter
• Jelly

Meal 3:

• 8 oz of chicken
• 4 oz of vegetables
• 3 servings of tuna

Meal 4: Post-Workout

• Protein Shake
• 1 can of sliced peaches

Meal 5:

• 2 servings of cashews
• 9 egg whites
• Protein Shake

Meal 6:

• 2 scoops of casein protein

I now take 6g of Omega-3's and 3 CLA capsules each day, which yields about 90 calories.

Click Image To Enlarge.
Scott Delity.

Training

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

Monday: Chest And Triceps
• Bench Press: 4 sets of 10, 8, 5, 4 reps
• Incline Bench Press: 4 sets of 10, 8, 5, 4 reps
• Decline Dumbbell Flyes: 4 sets of 10, 8, 5, 4 reps
• Cable Crossovers: 3 sets of 8 reps
• One Arm Triceps Pushdown: 3 sets of 11, 9, 8 reps
• Seated Triceps Press: 3 sets of 11, 9, 8 reps
• Skullcrushers: 3 sets of 11, 9, 8 reps

Tuesday: Back And Biceps

• Pullups: 5 sets of 10 reps
• Chinups: 5 sets of 10 reps
• T-Bar Row: 4 sets of 10, 8, 5, 4 reps
• Seated Cable Row: 4 sets of 10, 8, 5, 4 reps
• Barbell Curls: 3 sets of 11, 9, 8 reps
• Incline Dumbbell Curls: 3 sets of 11, 9, 8 reps
• Preacher Curls: 3 sets of 11, 9, 8 reps

Wednesday: Shoulders

• Rear Delt Raises: 4 sets of 10, 8, 5, 4 reps
• Cable Lateral Raises: 4 sets of 10, 8, 5, 4 reps
• Military Press: 4 sets of 10, 8, 5, 4 reps
• Dumbbell Front Raise: 3 sets of 6 reps
• Barbell Shrugs: 4 sets of 10, 8, 5, 4 reps
• Dumbbell Shrugs: 4 sets of 10, 8, 5, 4 reps

Thursday: Rest

Friday: Legs

• Barbell Squat: 4 sets of 10, 8, 5, 4 reps
• Leg Press: 4 sets of 10, 8, 5, 4 reps
• Seated Leg Curls: 4 sets of 10, 8, 5, 4 reps
• Flutter Kicks: 3 sets of 20 reps
• Donkey Calf Raise: 4 sets of 15, 15, 5, 5 reps
• Standing Calf Raises: 4 sets of 10, 8, 5, 4 reps

Saturday: Chest And Triceps

• Bench Press: 4 sets of 10, 8, 5, 4 reps
• Incline Bench Press: 4 sets of 10, 8, 5, 4 reps
• Decline Dumbbell Flyes: 4 sets of 10, 8, 5, 4 reps
• Cable Crossovers: 3 sets of 8 reps
• One Arm Triceps Pushdown: 3 sets of 11, 9, 8 reps
• Seated Triceps Press: 3 sets of 11, 9, 8 reps
• Skullcrushers: 3 sets of 11, 9, 8 reps

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 9's, 10's, 11's, 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.

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.

Teen Transformation Of The Week
justin.podzimek@bodybuilding.com

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