Radio 1 DJ Scott Mills on the workout and diet plan that got him ripped 5 months ago

Radio 1 DJ Scott Mills on the workout and diet plan that got him ripped

After struggling with his weight for many years, one of the biggest names in British radio has now shredded a whopping 21 kilograms

What really persuaded Radio 1 DJ Scott Mills to lose weight was seeing a photo of himself on a beach which compelled him to make a change.

Mills' wanted to lose weight but also educate himself on training and nutrition. He wanted to build a body he was happy with, and after six months of hard work and determination now feels he is in his best condition for years.

Weights before cardio

Before investing in a trainer at Ultimate Performance, Mills made the mistake of performing too much cardio in the gym.

"I realised I really wasn't doing it right. I was doing quite a lot of running and cardio. What this has taught me is that you need to weight train. That is what made all the difference.

"It's not all about cardio, which I thought it was. I was always wanting to lose weight and just thought I had to go on the treadmill a lot."


Although muscle gain wasn't an initial goal for Mills, the weight training aspect of his routine ensured he packed on some size.

"I wasn't even really thinking about muscle building. I just wanted to feel more comfortable in clothes and be more confident about the way I looked."

Pumping iron also helped the Radio 1 DJ become more productive in his professional life.

"When I've had a good session at UP, I literally feel like I could take on the world. I will walk out of here and I will just be buzzing – getting through loads of emails, having a clearer head."

Pick a personal trainer

Mills credits having a supportive personal trainer as a key reason why he's made such an impressive weight loss transformation.

"I've had various personal trainers over the years, but it's been nothing like this."


Scott's trainer has shared an example workout for you to try:

  • A1: 45 Degree Incline Bench Press: 3 x 10
  • A2: Dumbbell Chest Supported Row: 3 x 10
  • B1: 20 Degree Incline Dumbbell Press: 3 x 10
  • B2: Supinated Mag Grip Pulldown: 3 x 8-10
  • C1: Flat Machine Press: 3 x 10-12
  • C2: Prime Lat Pulldown: 3 x 10-12
  • C3: Core Pad Reverse Crunch: 3 x 10-12
  • D1: Backwards Sled Pull (2 Lengths): 3 rounds, 90 seconds rest in between

Ditching a dodgy diet

Mills also made changes to his diet, which are essential if you're looking to lose weight.

Previously, Mills says the foods he was eating weren't unhealthy, but he didn't know much about macros - protein, carbs and fat - and the role they play in building muscle and losing fat.

"I wouldn't say that I was eating particularly badly before joining UP.

"But what the whole experience here, and especially EatUP meals, has shown me is definitely about portion control and the amount of carbohydrates you should have versus protein."

Scott's daily diet looks a lot like this:

  • 1: Chicken frittata meal
  • 2: Soy-glazed salmon meal
  • 3: Coconut chicken curry
  • 4: Hake with pesto
  • 5: Total yoghurt 170 grams
  • Post-workout: 30 grams whey protein, 5 grams creatine

If you - or someone you know - has made an impressive transformation with a story to tell, you could be featured on JOE's Transformation Tuesday!

Just send your nominations to [email protected]

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