Dr. Scott’s Summer Shred

After spending the last 3 + years successfully adding 35 lbs. of mass, I’m ready for a new challenge:

It's time to weigh and measure everything!

It’s time to weigh and measure everything!

Get ripped.

So cheesy, I know. But the reality is I need a new challenge and I’m ready to try a different eating plan for a while. As I’ve previously documented, during my years of mass gain I never counted calories, macros or tracked really anything other than food quality. I ate all of the things, all of the time. And it worked!

But for this plan, my goal is to reduce body fat % while still maintaining the majority of my strength and muscle mass gains. To do that I’ll be employing tried and true body-buildling cutting techniques such as adjusting my macronutrients to higher protein, moderate carbohydrates and lower fat. I’ll also be weighing, measuring and tracking macronutrients and calories for the first time since I had to during my college education.

Why am I doing this? My definition of health is the ability to adapt to stressors without succumbing to injury or illness. I believe the body thrives when it is asked to adjust to new challenges.

Also, abs.

I’ve literally never tried to do this, and I like new challenges. So if I’m going to self experiment, what better motivation than to unearth a six-pack before heading into the summer and a planned european cruise vacation?

But this isn’t all about vanity. I am using this as an opportunity to clean up my diet. I like to do a sugar detox every year anyway. And I’ve noticed some digestive issues I’ll be attending to as well. Notably some mild abdominal bloating and elimination issues. My guess is the combination of cutting out the sugar and alcohol along with adding in Prescript-Assist Probiotic will do the trick.

I’ll be taking pictures, measurements and trying some new food combinations in order to hit my goals. Let’s look at the tale of the tape:


Body Weight: 200 lbs.
Body Fat: 16%
Height: 73 inches
Measurements (inches):
Upper Arm – 15.25, Chest – 40, Waist – 37, Hips – 41, Thigh – 24, Neck – 15.25

Food Summary:
Calories: 2750 Kcal / day
Macro Breakdown:
38% Protein (260 g / 1040 Kcal), 33% Carbs (225 g / 900 Kcal), 29% Fat (90 g / 810 Kcal)
Restrictions: Gluten, Dairy (except a little goat cheese), Alcohol, Added Sugar or Sweeteners / nightly sweets, Limit Coffee to 8 oz / day.

Daily Schedule Example:
Breakfast – Two Eggs, 1 Pork Sausage, 4 oz lean steak, 1/2 cup potatoes, Arugula Salad, 1/2 teaspoon Kasandrinos EVOO, 8 oz Coffee with 1 tbsp. coconut milk. 
Am Workout – Powerlifting or CrossFit 1 hour
Post-Workout – Protein Shake, med. frozen banana, 1 tbsp. almond butter or 1 date.
Lunch – 8 oz Grilled Chicken Breast Salad with mixed veggies.
Snack – 6 oz deli turkey sandwich on GF bread with 1 teaspoon primal mayo, mustard.
Dinner – 8 oz pork loin with sweet potato and steamed broccoli, 1 tbsp. Tin Star Ghee.
Pm Workout – 30 min walk or core stability session, yoga, etc
Snack – 1/2 cup dried apple rings and 4 oz copa

Here are a few of my favorite products I’ll be using to hit my protein intake goals:

milkeshake_inpowerCalton Nutrition – “InPower” 100% Grass-Fed Whey

Doctor’s Notes: Friends Jayson & Mira Calton of Calton Nutrition have a whole line of clean supplements that I love and use regularly. For this challenge, I’ll be adding their InPower 100% grass-fed whey protein to shakes and recipes. It’s so smooth you can actually substitute it in for flour when baking things like high protein muffins.

PureWodPureWod – “Build” Beef Protein Isolate

Doctor’s Notes: My friend and fellow chiropractor here in SF, Dr. Anthony Gustin saw a need in the marketplace for a non-whey, non-plant based protein powder. Enter pureWod. A beef protein isolate that is super clean and easy on the stomach.

vital proteinsVital Proteins – Pasture Raised, Grass Fed Collagen Peptides

Doctor’s Notes: Hitting weights hard means stress on the joints. I use Vital Proteins Collagen Peptides because it’s really high quality, taste-free and a great way to keep the joints healthy.


Workout Notes: I’m tweaking my workouts regimen slightly by adding more metcon/cardio and core work while taking 1 day off of my regular powerlifting and strength training schedule. Roughly, I’ll powerlift 2x/week, crossfit 2x/week and add accessory core work and cardio 2x/week. I’m also trying to do more of this consistently in the morning, rather than haphazardly to help with the scheduling.

If you’re interested in following my progress, I’ll be posting regularly on Instagram (@fullbodyfix) and Periscope (@scottamillsdc for now, @fullbodyfix soon). Thanks for checking this out!

Yours in Health,

Dr. Scott

Please accept my gift to you – the free report, “Why Stretching Your Hamstrings Isn’t Working, And What To Do Instead.”

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