scottrtrout

BigBallaGA asked me to post my info so here goes....

As for my training...
Sun*Off
Mon*Chest
Tue*Back & Abs
Wed*Off
Thu*Delts, Traps & Calves
Fri*Quads & Abs
Sat*Arms
Sun*Off
Mon*Hams & Calves
(Then the cycle starts over again.)
Always as heavy and strict as possible. Between 6 and 9 total sets per bodypart. Usually 2 working sets per exercise, reps from 6-12 reps.

Cardio inc. as contest gets closer. Ending up with 30 to 45 min every morning 1st thing and 30 min at night on the days I don't train.

Typical Contest Day (carbs will vary day to day)
I start my contest diet 18 to 20 weeks out from the show now depending on how fat I get in the offseason It's much easier then the old 12 week out diet. Plus much easier to hold muscle while lossing the fat.

1) 1 Chicken breast 1/2 cup oatmeal

2) 45 pro 24 carb meal drink 1 tsp cod liver oil and fiber

3) 1 Chicken breasts 1/2 cup brown rice 1 cup broccoli 1 tsp cod liver oil

4) 45 pro 24 carb meal drink1 tsp cod liver oil and fiber

5)1 Chicken breast small sweet potato can green beans 1 tsp cod liver oil ( pre workout)

6) 4 egg whites, 2 hole eggs and 1/3 cup rice

7) 1 scoop of a protein blend and fiber

* some meals may replace chicken with fish or eggs whites

As for supplements most of the ususal stuff L-Glut, Creatine, Multi, C, Antioxidants, L-Carn, Thermo, Chromium, MSM, Glucosamin, ZMA.... well that's most of them. NO ANDROS or hormon percursurs of any kind!!!

That about covers it I guess any Q's just ask. Right now I'm 10 1/2 weeks out from the Pro American, so everything is getting serious now.

Scott

Scott

No I don't use steroids... But thanks for asking.
NaturalScott.com AND YES THAT PIC IS ME!

cajunFit

Good Luck to you Scott.

You look awesome!!!!

Sapphire

Thanks for sharing your info Scott!!

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
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atherjen

Thanks for that info Scott!
and Best of luck at your comp!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

MissOz

Youv'e got it covered Scott...very good prep and great diet,training & cardio....you will whip their butt's boy..woooo hoooo..go for it , the very best for you Scott.xx

JerseyDevil

Scott... looking great man. What are the ingredients of your 45 g protein/24 g carb drink?

scottrtrout

Thanks everyone.

My drink is just Labrada's Lean Body and I add some fiber to it. Nothing secret

Scott

No I don't use steroids... But thanks for asking.
NaturalScott.com AND YES THAT PIC IS ME!

JerseyDevil

Didn't think there was anything clandestine, just asking since most protein drinks are low on carbs.

scottrtrout

Didn't mean to be a smart ass. Just sayin it's nothing special. But yes there are some carbs the only meal I take in that's low carb is the Pro drink I drink before bed.

Scott

No I don't use steroids... But thanks for asking.
NaturalScott.com AND YES THAT PIC IS ME!

JerseyDevil

Thanks Scott. May give that one a try.

nikegurl

you look great! one question for ya...i've decided to try splitting my leg training into a quad and hamstring day. what exercises do you typically do on quad day? seems like the compound exercises like squats/leg press will still hit hamstring some. i figured i'd to them on quad day anyway along with leg extensions and then on hamstring day do stiff legged deads and lying & seated leg curls but not sure....

thanks!

Tomorrow may be the best day of your life.

Or not.

scottrtrout

I am so waisted after doin quads there is no way I'd have anything left to give any bodypart except abs or calvs. When you split them just give a couple of days between so that your ham are fresh. Yes definetly do squats and leg press on your quad day. As for hams just 2 or 3 movments should be plenty. I think you'll like it much better not to mention being able to walk a little better when you leave the gym Good luck.

Scott

No I don't use steroids... But thanks for asking.
NaturalScott.com AND YES THAT PIC IS ME!

nikegurl

thanks so much! i'm trying to build up my legs so i've decided to split them and try hitting calves twice a week for a change. appreciate your response.

Tomorrow may be the best day of your life.

Or not.

plouffe

You have a nice ass build my friend, does the "thermos" or w/e you listed consist of ephedrine?

These are my favorite faces : - - -

Personal Bests:

Bench - 235
Deadlift - 315 X 17
Squat - 315 X 11
40 yrd. - 4.65

scottrtrout

Well they do for now, but not for long I guess this will be my last show with the help of ephedra.

Scott

No I don't use steroids... But thanks for asking.
NaturalScott.com AND YES THAT PIC IS ME!

scottrtrout

The new Natural Bodybuilding & Fitness mag is out with pics from the WNBF Pro International. There are pics of me on the contest coverage (page 83) as well as with a artical on protien (page 40). If you want to check it out they have it at Barnes and Nobles bookstores. I finally got national print exposure !

Scott

No I don't use steroids... But thanks for asking.
NaturalScott.com AND YES THAT PIC IS ME!

BigBallaGA

scott thankx for the info dude, exercise routine looking great and so is the diet.......

taking some pointers

http://www.deephousepage.com/smilies/club.gif

cajunFit

Scott I will have to check that Mag out.

You are very impressive. Best of luck to you and your future!

gwcaton

Scott,
Way to go !!!!! you deserve it ! I willhave to check out the magazine . Again congratulations !

Gary

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Muscleparasite

In Scott's diet I notice that there is cod oil with fiber at the same time. I thought fiber supplements shouldnt be taken with oils because of absorbtion?
Also, what are the postworkout supplements/meal?

scottrtrout

I remember reading that before, but it just works out best that way for me with my schedual. Besides I usually end up taking the cod liver oil 10 to 15 min before or after my shake.

The post workout meal is the 6th meal. With that I take anti ox, alpha lipoic acid, CoQ10, digestive, creatine, MSM I think that's about it. Plus I take my Glutamine before I leave the gym.

Scott

No I don't use steroids... But thanks for asking.
NaturalScott.com AND YES THAT PIC IS ME!

Spitfire

WOW. yup thats about all I can say

Prohibition goes beyond the bounds of reason in that it attempts to control a man's appetite by legislation, and makes a crime out of things that are not crimes. Abraham Lincoln

I hate to advocate drugs, alcohol, violence, or insanity to anyone, but they've always worked for me.
Hunter S. Thompson RIP

scottrtrout

Thanks

Scott

No I don't use steroids... But thanks for asking.
NaturalScott.com AND YES THAT PIC IS ME!