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Our Over 40 Bodybuilder of the Week was...
Scott Spaulding

VITAL STATS
  • Name: Scott Spaulding
  • E-mail: scottncarla@comcast.net
  • Age: 41
  • Where: Colorado Springs, Co
  • Height: 6'2"
  • Weight: 215 offseason 195 contest
  • Years Bodybuilding :1
  • Favorite Bodypart: Shoulders
  • Favorite Exercise: Dumbbell Press
  • Favorite Supplements: Muscle Milk, No-Explode, Cell Mass

How Did You Get Started?

I grew up a Navy Brat traveling around the world, playing football, basketball, & baseball year in and year out wherever we were stationed. Football was my favorite sport. I never went to college, I went into the Navy instead. While stationed at NAS Norfolk I was worked very hard preparing to try out for a semi-pro football team for when I got out of the Navy.

I trained with a co-worker who was also in the Navy and did play Division 1 football, he showed me several lifts that their strength & conditioning coaches taught them, which really motivated me. I left the Navy in 1994 and tried out for a Semi-pro football team in Colorado Springs and made it.

I played for 8 years and was voted onto 9 all-star teams with 3 conference championships (1999, 2000, and 2001) and three National Bowl championships (1999, 2000, and 2001). I finished playing football in 2002 and decided to get Personal Trainer Certified to originally help me develop better programs for myself.

I was recruited to work part time as a trainer for a national gym chain where I worked out while working full time for a medical electronics company. I found that I really enjoyed helping people reach their goals. I then began training clients part time out of my home gym or their home gyms.

In 2007 I decided to leave the medical field service position I had to train full time both privately and at Gold's Gym Colorado Springs. I also used this opportunity to prepare myself for my first bodybuilding contest. I joined the Rocky Mountain NPC and competed in the Steel City Bodybuilding & Figure Championships on April 19, 2007. I took first in the Men's Novice Heavy Weight, 2nd in the Men's Open Light Heavy Weight, & 3rd in the Men's over 35 Masters.

Scott Spaulding
+ Click To Enlarge.
Scott Spaulding.

What Workout Plan Worked Best For You?

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arrow Quadriceps & Triceps Monday 9:00 AM
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arrow Back & Calves Wednesday 9:00 AM
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arrow Shoulders & Biceps Friday 9:00 AM
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arrow Gluteus, Hamstrings, & Chest Saturday 9:00 AM
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What Nutrition Plan Has Worked Best For You?

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arrow MONDAY, TUESDAY, & FRIDAY: = 5248 Calories
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    6:00 #1:

  • Pancakes: cook oats with cinnamon, then add in raw whites and apple and throw it all in blender and cook up into a few pancakes:
  • 6 egg whites + 2 whole egg= 280 cal, 38 g Protein
  • 2 cup oats = 600 cal, 108g Carbohydrate, 12g Protein
  • 1 apple = 80 cal, 20 Carbohydrate

  • Total = 960 cal
    Daily vitamin/mineral supplement, calcium supplement, Vitamin B complex

    8:00 #2: PRE-LIFT MEAL

  • 2 scoops MuscleMilk with 90 cal of skim milk = 438 cal

  • Total= 438 cal
    PLUS 5-10 grams of CREATINE AT LEAST 1 HOUR PRIOR TO WORKOUT WITH ONE SERVING OF GRAPE JUICE

    11:00 #3 POST - LIFTING MEAL

  • 5-10 grams creatine with 2 servings grape juice and 5 grams glutamine 1 serious mass shake for approximately 1600 cal or depending what you add to it, I like peanut butter, PLUS 1 kiwi or pineapple slice
  • Total = 1600 cal

    1:00 #4:

  • 7 oz. Chicken/turkey measured raw = 210 cal, 42 Protein
  • 1.5 cup basmati rice/yams = 225 cal, 48 g Carbohydrate OR TORTILLAS, BAGELS, BREADS, POTATOES AND SO FORTH , HAVE SOME VARIETY IF YOU CAN

  • Total = 435 cal
    PLUS 1 slice of fresh pineapple for your digestive enzymes or a kiwi

    4:00 #5:

  • 1 can tuna = 175 cal, 35 Protein
  • 1 cup basmati or brown rice= 150 cal
  • 1 cup kidney beans = 210 cal, 37 Carbohydrate
  • 1 apple = 81
  • Total = 616 cal

    6:00 #6:

  • 1 cup 1% cottage cheese = 160 cal, 14 Protein
  • 1 apple or 1.5 cup strawberries or fruit of choice= 81 cal, 21 Carbohydrate
  • 1 cup all natural low fat yogurt = 190 cal, 11 Protein, 30 Carbohydrate
  • 2 stalks celery = 13 cal
  • 1 tablespoon peanut butter = 100 cal, 3 Protein, 4 Carbohydrate

  • Total = 544 cal

    9:00 #7:

  • Pancakes: cook oats with cinnamon, then add in raw whites and apple and throw it all in blender and cook up into a few pancakes:
  • 5 egg whites + 1 whole egg= 180 cal, 26 g Protein
  • 1 cup oats = 300 cal, 54g Carbohydrate, 6 g Protein
  • 1 scoop Protein powder = 175 cal

  • Total= 655 cal

    TOTAL = 5248 calories

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arrow WEDNESDAY and SATURDAY: 2586 cal day
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    6:00 #1:

  • 2 whole eggs + 4 egg whites = 240 cal, 32 Protein
  • 1/2 cup slow cooked oats measured dry = 150 cal

  • Total = 390 cal

    8:00 #2:

  • 2 scoops MuscleMilk = 350 cal

  • Total = 350 cal

    11:00 #3:

  • 5 oz. chicken breast/turkey breast/ground turkey burger measured raw = 150 cal, 28g Protein
  • 1 cup yams measured cooked= 158 cal, 37 g Carbohydrate
  • 1 cup green veggies = 30 cal

  • Total = 338 cal

    2:00 #4:

  • 1 cup 1% cottage cheese = 160 cal, 28 Protein
  • 2 cups strawberries = 110 cal, 26 Carbohydrate

  • Total = 270 cal

    4:00 #5:

  • 4 oz. Grilled salmon measured raw = to 208 cal
  • 2 cup yams measured cooked= 316 cal, 37 g Carbohydrate
  • 1 cup green veggies = 30 cal

  • Total = 554 cal

    7:00 #6:

  • 1 cup all natural low fat yogurt = 190 cal, 11 Protein, 30 Carbohydrate
  • 3 whole eggs + 3 egg whites = 300 cal, 30 Protein
  • 1 apple = 81 cal

  • Total = 684 cal

    TOTAL = 2586 calories

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arrow THURSDAY AND SUNDAY: = 4260 cal, 609 Carbohydrates
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    8:00 #7: 6:00 #1:

  • 5 egg whites = 100 cal, 20 Protein
  • 1 scoop Protein powder = 110 cal, 22 Protein
  • 2 cup oats = 600 cal, 114 Carbohydrate
  • All blended in blender and cooked into pancakes: cook the oats with some cinnamon, then throw in blender with raw whites and powder and blend, its really good

  • Total = 810 cal, 114 Carbohydrate

    8:00 #7: 8:00 #2:

  • 2.5 cup basmati/brown rice/yams/pasta = 450 cal, 86 Carbohydrate
  • 4 oz. chicken/turkey raw = 120 cal, 24 Protein

  • Total = 570 cal, 86 Carbohydrates

    8:00 #7: 11:00 #3:

  • 2 scoops Real Gains Powder = 610 cal

  • Total = 610 cal

    8:00 #7: 1:00 #4:

  • 4 oz. turkey burger = 120 cal, 24 Protein
  • 2.5 cup basmati/brown rice/yams/pasta = 450 cal, 86 Carbohydrate

  • Total = 570 cal, 86 Carbohydrates

    8:00 #7: 4:00 #5:

  • 2.5 cup basmati/brown rice/yams/pasta = 450 cal, 86 Carbohydrate
  • 4 oz. chicken/turkey raw or shrimp or fish= 120 cal, 24 Protein

  • Total = 570 cal, 86 Carbohydrates

    8:00 #7: 6:00 #6:

  • 5 egg whites = 100 cal, 20 Protein
  • 1 scoop Protein powder = 110 cal, 22 Protein
  • 1 cup oats = 300 cal, 57 Carbohydrate
  • Pancake recipe as in meal #1

  • Total = 510 cal, 57 Carbohydrate

    8:00 #7:

  • 4 oz. turkey burger = 120 cal, 24 Protein
  • 2 cup rice or wheat pasta = 300 cal, 66 Carbohydrate

  • Total = 420 cal, 66 Carbohydrates

    TOTAL= 4260 cal, 609 Carbohydrates

Scott Spaulding Scott Spaulding
+ Click To Enlarge.
Scott Spaulding.

What Supplements Have Given You The Greatest Gains?

I really find that the BSN products work best for me. I will take 2 scoops of No-Explode ½ hour prior to my workout with an Animal Pak. Upon completing my workout I immediately take 1 scoop of Cell Mass, I'll wait about 15 minutes and drink a Muscle Milk.

I've tried several different proteins all would apply to different level of training I am in such as mass or pre contest. I take Optimum Casein for a bedtime snack. Here are some of my favorite proteins.

Why do you love Bodybuilding?

I love bodybuilding because first and foremost I have been lucky enough to me some wonderful people from other NPC competitors to IFBB professionals. The second reason is it has reinforced my goal planning, execution and despite any obstacle that would come my way I learned how to adapt and overcome them.

I've read about several bodybuilders talking about this being an individual sport. I found that yes you walk up on stage by yourself, but it did takes a team of individuals to support you through your journey; whether it was your coach, training partner, or your friends and family. I surrounded myself with successful individuals who all had a part of helping me become a better person.

My Coach is Jill Kolivoski (Current Ms. Natural Olympia). She is helping me redefine my program from training to nutrition to posing. Rick Stark, my workout partner who is in the trenches with me day in and day out and is pushing me harder and harder each workout. To round off my team I must include my wife Carla and daughter Brianna who support me 110%. I firmly believe this is a team sport and this is why I love bodybuilding.

What Are Your Future Bodybuilding Plans?

Currently I am working on adding more size and will compete again next June in the 2009 Mile High Natural Bodybuilding & Figure Championships in Denver Colorado. I intend on competing in only one contest per year and spending a whole year preparing and improving myself one show at time.

Just like football I watch game film and find my weaknesses and work on improving these weaknesses. My mindset is to shoot for the stars, I would like to compete at the national level and someday earn a pro card.

What One Tip Would You Give Other Bodybuilders?

The largest obstacle you will have to overcome to be successful in Bodybuilding, Business, or just life in general is our minds. Our mind will subconsciously set limitations. I was lucky to meet Robby Robison in Venice Beach July 2007 and he told me that "what you believe you will achieve."

This stuck in my head and is very true, recognize when you are mentally setting limits, and visualize yourself being successful and overcome all obstacles one by one. I came up with a personal training plan just like I would as a business owner putting together a business plan.

I would first set my goal then I would design my workout program and nutrition schedule. Once the basics are in line I would find 5 or 10 things that could possibly prevent me from attaining this goal, whether it is training, nutrition, scheduling, family, what ever could creep up on you.

Once I identified these obstacles I would plan out 3-5 ways to overcome each one. Now, just like a business plan I can execute with total confidence my personal training plan. The bottom line is to see it, plan it and execute it with desire.

Scott Spaulding
+ Click To Enlarge.
Scott Spaulding.

Who Are Your Favorite Bodybuilders?


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