Scott's info as per request...

[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

 

[cajunFit]

Good Luck to you Scott.

You look awesome!!!!

 

[Sapphire]

Thanks for sharing your info Scott!!

 

[atherjen]

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

 

[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

 

[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.

 

[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!

 

[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.

 

[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.

 

[plouffe]

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

 

[scottrtrout]

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

 

[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 !

 

[BigBallaGA]

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

taking some pointers

 

[cajunFit]

Scott I will have to check that Mag out.

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

 

[gwcaton]

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

Gary

 

[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.

 

[Spitfire]

WOW. yup thats about all I can say

 

[scottrtrout]

Thanks