Body Transformation: Shaun Dillon Body Transformation

Categories: Articles Motivation
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Before Stats
  • Age
  • Weight
    226 lbs
  • Body Fat
  • Height
After Stats
  • Age
  • Weight
    170 lbs
  • Body Fat
  • Height
Editor's Note: Everyone is different and these results may not be typical for the average person. To achieve these results you need to be willing to put in the work both in the gym and in the kitchen. Use this transformation for motivation for you to make the changes you want!
Shaun was an athlete who gained weight in college due to the typical pizza and beer diet. He lost 56 pounds and dramatically dropped his bodyfat percentage.

Lifestyle Prior To Change

Shaun Dillion Body TransformationBefore my transformation I was a typical guy in his mid-twenties. In high school I played a lot of sports and was always in great shape, but after school I started college at Ohio State and continued to lift weights on occasion, but I did no cardio and ate whatever I wanted. I also was the typical college kid drinking a lot on the weekends and then finishing it off with a pizza.

What Was Your Turning Point?

I never realized how fat I was getting. I lifted weights and I actually thought I was in pretty good shape until family and friends started making comments about how I was starting to get a beer belly. I acted like it was funny but inside I was thinking, "huh am I really the fat guy now?" At this point in my life I had also become a police officer and it was around the same time that the fat jokes started.

I got into a few foot chases at work and I started to realize I couldn't catch anyone and was extremely out of breath after running a very short distance. I started to realize that me being out of shape wasn't just about how I looked anymore, it also affected my work and possibly my safety. The "turning point" for me was when I went to Vegas with my family. After we got back I saw the pictures of myself in the swimming pool and I was like "is that really me... WOW I am fat!"

What Was Your Exercise Plan?

I trained each bodypart once a week and did cardio for 60 minutes, 6 days a week. I never did the same workout twice. Each time I changed the exercises and order I did them in. I also did a very low carb diet with high protein and moderate fat. I ate every two and half hours to keep my metabolism going and drank a lot of water.

What does your current training approach look like?

Currently I'm on a 6 day cycle. I'm not doing much cardio now because I've decided I'm going to try a natural bodybuilding show in April of 2011 and I'm spending this year to do a healthy bulk to gain some muscle size and keep the bodyfat low. My current split is:

I currently do cardio 3 days a week for 20 to 30 minutes.

Shaun Dillon

What Was Your Diet Plan?

I've tried several diets. Keto worked well to lose fat fast, but I prefer high protein and moderate carbs of mostly oatmeal yams and rice. My main protein sources are chicken, turkey, and tilapia.

What is your current eating plan look like?

I eat 6 to 8 times a day currently. A typical day would be something like:

  • Meal 1 - 6 egg whites mixed with two scoops protein powder and one cup oatmeal.
  • Meal 2 - 8oz grilled chicken with rice or yams.
  • Meal 3 - Post-workout protein shake with one banana.
  • Meal 4 - 8oz chicken, turkey or fish with an orange and 1 cup oatmeal.
  • Meal 5 - 8oz chicken or steak with broccoli.
  • Meal 6 - Protein shake with 1 tablespoon olive oil.
  • Meal 7 - 8oz chicken or protein shake.

What Supplements Do You Use?

Optimum Nutrition protein shakes, glutamine, amino acids, and fish oil. Lately I have been having great results using NO Beta, and Creadyl which are fairly new products on the market created by Double T sports. NO Beta is a nitric oxide product and creadyl is a creatine product. 

What Is Your Life Like Now?

Shaun Dillion Natural BodybuilderLife has changed a lot since I transformed my body. I feel better, have more energy and live a healthier lifestyle. It's also nice to chase down the bad guy now at work and still have plenty of energy left over. It's also nice to get compliments from people and I am really enjoying training for my first show.

Advice For Others

The most important part is to stay consistent and to not give up. It takes time to see change and a lot of people give up on themselves too fast. With dedication and sacrifice all things are possible. I lost 50+ pounds in only 3 months by believing I could do it and pushing through obstacles.

More From Shaun Dillon

Fitness has become a huge part of my life and I have learned so much during this process. I love to help others with their goals and they can contact me at Thanks!

Posted on: Wed, 09/18/2013 - 13:05


Hey man ran across your amazing transformation on the Muscle & Strength web
site. Great transformation achievement!!! I been looking for someone that
has my same build to ask question about what I need to do to achieve what
you have. If possible, I would very much appreciate in help you could
through my way.

I'm 28 5'11 230/235!!!
One question I'm interested in is, about how long did it take you to reach
whatever goal you were aiming for?
Did you do a lot of cardio at the begin and if so for how long until you
started lifting weights?
Once you started lifting did you continue to do cardio?
Also is you nutrition a big part of your transformation? Was it difficult
to eat the same healthy foods all the time for is it something you just get
used to?

I could ask more but I don't want to overwhelm you. I'm just very excited
that seeing someone actually transform and that is close to what my body is
really works!! I normally don't believe in transformation pic because there
is so many ways to trick the eye but you really can see the difference in
definition from your beginning till now.

Thanks hope to hear from you soon...keep up the good work sir!!!


Ian Triawan
Posted on: Sun, 10/17/2010 - 11:26

I am wondering how do you lose your tummy fats while you're not doing much cardio but at the same time you're building muscle. Looking at your exercise plan, you're not doing much cardio and do many weight training.

As far as i know in order to lose fat we have to be underfed while gaining muscle we have to be overfed. Therefore how do you lose your fat on your tummy but also getting the muscle? I'm kinda confused.

Jakarta, Indonesia

Kevin S
Posted on: Thu, 05/06/2010 - 06:46

What a Keto diet? i am looking to cut a lot of fat i am just doing my research now and about to start my transformation. So if there any help that can be offer please send any info or whatever you can think...
By the way @ Shaun Dillon AWESOME results wow your story really inspire me!!!!

@ Steve Shaw Nice write has always!!!!

Kevin S
New Jersey

Posted on: Sun, 05/02/2010 - 12:18

bro i really like your set up..... me and you seem to have the same story..except im not a cop or never went to college... but every thing else is where i am.... im going to follow you a lil see if it works for me... ill let you know.....

Posted on: Wed, 04/28/2010 - 11:29

I admire your dedication and hard work, the results are awesome!

M&S Team Badge
Posted on: Fri, 04/09/2010 - 17:44

Thanks Kevin!

Kevin Mattson
Posted on: Fri, 04/09/2010 - 15:31

Awesome work with your transformation Shaun...
your lookin good, keep ROCKIN it bro!!!

Yer friend,
Kevin Mattson

P.S. Hey Steve Shaw, you did an Impressive article on Shauns story!!! Excellent work bro!!!