British Championship Bodybuilder Scott Galton Talks to M&S
What is your athletic background, and how did you get involved with bodybuilding?
I started training to get fitter and stronger for five a side soccer. I fell in love with the sport as I got stronger. As my knowledge grew my results improved and so did my love for the sport. I love the dedication, the drive and the things you learn about yourself. I least like the constant feeling of hunger and tiredness towards the end of a diet.
What do you love most about bodybuilding?
I love meeting all the great people in natural bodybuilding and the friendships you make.
What keeps you motivated?
I train and eat clean to be healthy and strong. To push the extra mile, I picture my failures and how much they hurt.
What are your future goals, dreams and plans?
My future goals for myself it to win my class in another show and be top three at a British final.
What does your current training and split look like, and what do you like most about it?
Currently I train with a four day split over 9 days.
I like the fact I can hit my bodypart really hard and be in and out of the gym in 45 minutes to an hour.
How often do you perform cardio?
I generally do fasted cardio on a stationary bike. This fits in with my life better and I find it effective. Occasionally I will add in HIIT but that burns me out quickly. I also enjoy walking in the forest and on the beach.
How often do you change your training routine, and do you periodize your training?
I like to try out different routines (volume, hit, DC) THIS STOPS ME GETTING BORED and keeps the body growing.
What are your thoughts on fasted cardio?
For me it works. It’s easy to fit in with my life and easy to change to fit my needs.
What are some of your best training tips for someone who just wants to look good and ripped, but doesn’t want to compete?
My best tips are. Eat clean, unprocessed foods, exercise 3-4 times a week with weights and stay fit and healthy.
How important is progression of weight in some form, in the muscle building process?
I feel progression is something we should all aim for. A stronger muscle is a bigger muscle but not at the expense of good form.
What are some of the biggest training mistakes you’ve made?
The biggest mistake I have made was training too light when prepping for a show. I lost muscle. You need to push yourself even when your dieting. Other than that to much volume, not enough rest. The usual mistakes I think we all make at some point.
Which workout has worked best for you?
For me the best workouts are the ones based on heavy compound movements with plenty of intensity and enough days for recovery.
Do you have any gym, muscle building or fitness pet peeves?
My pet peeve in the gym is people chatting on phones or watching the TV. It shows they are not working to the level needed to produce results. It’s these same people that complain of poor genetics.
What does your post-workout nutrition and supplementation look like?
Post workout I use Boditronics Recover Ex. It is a precise blend of whey isolate, fast acting carbohydrates, glutamine and leucine. It also tastes amazing.
What does your off-season bulking (eating) plan look like?
- Meal 1: 80-100g oats, handful of dried fruit, 30g of Express whey, 5ml flax oil, vitamins.
- Meal 2: 45g rice, 100g cooked chicken, lots of green veg, 5ml flax oil.
- Meal 3: Same.
- Meal 4: Handful of mixed nuts, 30ml express whey protein.
- Meal 5: Same as 2+3 but I make it into a curry or have brown pasta or a potatoes. I also have read meat once or twice a week.
- Meal 6: 30g Xtr-4 protein blend, handful of nuts, vitamins.
Post-workout is Recover Ex between meals 2 and 3. During the workout I use Intracell (BCAA drink).
What does your cutting (eating) plan look like?
- 1) 50-60g oats, 30g Express whey, 5ml flax, vitamins.
- 2) 100g rice, 100g cooked chicken, veg.
- 3) Same as 2.
- 4) Same as 3.
- 5) Same as 4.
- 6) 30g Xtr-4 and 5ml of flax, vitamins.
Post-workout is Recover Ex and during is Intracell.
I decrease my carbs as the weeks go on an my protein choices may change to white fish, turkey. I still have two red meat meals a week.
How do you prepare meals? Do you cook daily or cook for the week?
I make all my meals on a Sunday night. I cook up lots of meat, lots of rice and a bag of frozen broccoli. This sees me through my meals at work (2,3 and 4). Meal 5 is always cooked fresh.
What are your favorite cheat meals and foods?
My favorite cheat meal would be a nice curry with all the side dishes and naan bread with a lot of chocolate after.
What are some of your best diet, nutrition and supplementation tips for someone who just wants to look good and ripped, but doesn’t want to compete?
The best tips I can give are pretty boring really. Eat unprocessed foods, eat little and often and eat as much variety as possible so you won’t get bored and eat rubbish food. Also always be prepared; never be without good food or a healthy snack. It stops you buying a burger king when you’re hungry.
What does your current supplementation plan look like?
My supplements are all from Boditronics who support me massively.
- Express whey. Fantastic taste mixes instantly and doesn’t bloat me. I take this at break fast and in the afternoon.
- Recover ex. Post-workout protein, carbs and amino acids. The precise blend to kick stat recovery. I take this post workout.
- Intracell. During my workouts. This BCAA and electrolyte formula is amazing. I recover so much better and it taste amazing. I take this during my workout.
- Bodiarmour. AM and PM, very comprehensive multivitamin.
Which athletes do you admire any why?
I admire anyone that has the guts and determination to get on stage. However Mark Oakes, current British champion, has a tremendous work ethic and a really strong shape. Paul Amos. Great work ethic, keeps it simple and is a top bloke.
Don’t care, or MP3 player?
MP3 player is a must. I train at 6.30am so I like some good tunes to get me going. These can be dance music or something a little harder, like Creed or Breaking Benjamin.
What are some of your favorite motivational quotes?
“It isn’t about how hard you can hit, but how hard you can get hit and get back up again.”
“Winners never quit and quitters never win.”
If someone wants to connect with you, where can you be found?
I am on Facebook, Twitter, Natural Muscle Forum and on my website.
Do you have any tips for someone who is looking to compete in your sport?
The single biggest tip is find one person to help you. Trust them and follow them 100% and no one else. There are so many ways, it’s easy to get confused and go off course. That way you will know what works and what doesn’t.
Favorite activities and hobbies you enjoy when away from the gym?
I love spending time with my wife and my family. I really enjoy walking in the forest and eating out.
Movies and TV shows you’ve enjoyed recently?
My favorite films are the X MEN films and the Iron Man films. I’m a big kid really.