How Did You Get Started?

I had always liked cartoon characters like Batman and Wolverine as a kid. However the love of weight training started when I started playing five a side football with some friends who all did manual construction work. I was a lot weaker than them so joined a gym to get fitter and stronger. As time went on I found myself going to the gym more and more. The feeling of being strong and fit was really fantastic.

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Scott Galton.

What Workout Plan Worked Best For You?

Day 1: Back/Biceps

• Lat Pulldowns: 2 warm up sets of 20 reps, 2 sets of 8-10 reps
• Bent Over Rows: 1 warm up set of 20 reps, 2 sets of 8-10 reps
• Deadlifts: 3 warm up add sets of 20 reps, 2 sets of 6-8 reps
• EZ Bar Curls: 2 warm up sets of 20 reps, 2 sets of 8-10 reps
• Hammer Curls: 2 sets of 8-10 reps

Day 2: Off

Day 3: Push

• Incline Dumbbell Press: 3 warm up sets of 20, 15, 10 reps, 2 sets of 8-10 reps
• Flat Flyes: 1 warm up set of 20 reps, 2 sets of 10-12 reps
• Machine Press: 2 sets of 8-10 reps
• Dumbbell Shoulder Press: 2 warm up sets of 20 reps, 2 sets of 8-10 reps
• Seated Laterals: 1 warm up set of 20 reps, 2 sets of 8-10 reps
• Bent Laterals: 2 sets of 8-10 reps
• Triceps Pushdown: 2 warm up sets of 30, 20 reps, 2 sets of 10-12 reps
• Overhead Dumbbell Extensions: 2 sets of 10-12 reps

Day 4: Off

Day 5: Legs

• Leg Extensions: 3 warm up sets of 50, 30, 20 reps, 2 sets of 15-20 reps
• Squats: 5 add sets of 30, 20, 10, 8, 6 reps
• Leg Press: 2 warm up sets of 20 reps, 2 sets of 15-20 reps
• Lying Hamstring Curls: 2 warm up sets of 20 reps, 2 sets of 6-8 reps
• Stiff Leg Deadlift: 2 warm up sets of 20 reps, 2 sets of 8-10 reps
• Calf Press: 2 warm up sets of 20 reps, 2 sets of 8-10 reps
• Seated Calf Raise: 1 warm up sets of 20 reps, 2 sets of 10-15 reps

Day 6: Off

Day 7: Off

Abs are worked once a week with a variety of weighted exercises. This plan gets changed all the time as I generally change routines every 8 weeks of so.

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Scott Galton.

What Nutrition Plan Has Worked Best For You?

I base the large part of my diet around non processed foods. I think that's the only real way you make sure you know what you putting in your body. I do change my food around so I eat different vegetables like cabbage and broccoli and different proteins like ground beef or turkey. Everything you put in your body will cause a reaction. I do have cheat of chocolate, ice cream etc but these are kept to a minimum and are only once or twice a week. Also by using herbs and spices you can make healthy and tasty alternatives too many processed favourites.

This is my basic off season diet:

Meal 1:

• 100g oats
• 50g Extreme Nutrition Pro 6
• Handful raisins
• 10ml flax oil
• 1 banana

Meal 2:

• 125g cooked chicken
• 150g mashed sweet potatoes
• 1 cup green beans
• 10ml extra virgin olive oil
• 1 apple or orange

Meal 3:

• 125g cooked chicken
• 150g mashed sweet potatoes
• 1 cup green beans
• 10ml extra virgin olive oil
• 1 apple or orange

Meal 4:

• 50g Extreme Nutrition Pro 6
• Large handful of cashews or almonds

Meal 5: Dinner

• 1 cup home-made dish like chilli or curry

Meal 6:

• 50g Extreme Nutrition Pro 6
• 1 tsp natural peanut butter

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Scott Galton.

What Supplements Have Given You The Greatest Gains?

Generally I stick to the basics when it comes to supplements. I use Extreme Nutrition Pro 6 protein blend, glutamine complex, Kr-EVOLUTION (ph buffered creatine) and Extreme Nutrition Build And Recover. Just taking these really helps my recovery.

Workout Days

Pre Workout:

• Extreme Nutrition Kr-EVOLUTION: 2 caps
• Extreme Nutrition Build & Recover: 1 scoop
• Whey protein: 1 scoop

Pre And Post Workout:

• Extreme Nutrition Glutamine Complex: 10 caps (5g)

After Morning Cardio:

• Generic Brand Multivitamin: 1 cap

AM And PM:

• Vitamin C: 1g
• Zinc: 15mg
• Magnesium: 100mg
• Glucosamine: 2g

Off Days:

Twice Daily:

• Extreme Nutrition Kr-EVOLUTION: 2 caps

With Breakfast And Before Bed:

• Extreme Nutrition Pro 6: 50g

AM And PM:

• Vitamin C: 1g
• Zinc: 15mg
• Magnesium: 100mg
• Glucosamine: 2g

Why do you love Bodybuilding?

Well first and foremost I met my wife in the gym; it doesn't get much better than that. I really like to feel fit and healthy. It allows me to live a really balanced life. I can take stress better with the outlet that fitness provides. The fact of looking good is just a happy bonus.

What Motivates You To Follow A Healthy Lifestyle?

I am asthmatic and since following a very healthy lifestyle I really don't get many problems at all with my asthma at all. Before when I had a lot of extra weight on my bones, chest infections and feeling run down were a lot more common. Also being a competitive bodybuilder, you really have to follow a strict plan if you stand any chance of looking your best.

What Made You Want To Achieve Your Goals?

My goal was to step on stage and do well. This was something that I had wanted to do for 5+ years. I had recently turned 30 and thought if I don't do this now then it's never going to happen. I certainly didn't want to get to my death bed and wish I had competed. My wife and the lady and gent that helped prep me, were really fantastic and I didn't want to let them down after all the faith they had shown in me.

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Scott Galton.

What Are Your Future Bodybuilding Plans?

My plans this year are to compete in the two natural federations we have in the UK - the BNBF and the NPA. Both are fantastic federations so I would love to do well at the shows I compete in and reach the finals.

What One Tip Would You Give Other Bodybuilders?

The main tip is being consistent. If you stick to a plan then it is very easy to see what is working and what is not. If you cheat on your diet or miss training sessions then you will never be able to see what works for you and what doesn't. More importantly you won't progress very well.

Who Are Your Favorite Bodybuilders?

My favorites from the pro scene are Mark Dugdale and Branch Warren. Mark for his life balance and he is a true gent. Branch just for his work ethic and great training. Naturally Vicky McCann (runs the BNBF) is a fantastic ambassador for the sport and Jon Harris is just a great bodybuilder.

What Features Do You Use On Bodybuilding.com?

I use the BodySpace feature to post up my plans and how things are going. I really love all the videos that you guys do. They are great quality and the Dorian Yates series was really informative.

More Bodybuilder Profiles:

:: Current Amateur Of The Week.
:: Other Previous Amateurs Of The Week.
:: Teen Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Fitness Competitor Of The Week.

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