Scott Baptie: Fitness Model & Nutrition Expert Talks With TrimmedAndToned
How Did You Get Started In Bodybuilding?
I have been into sport since I was young and played competitively in several different teams at school. I never had a six-pack and I always carried a little extra flab. When I went to university, I gained “the freshman 15”. I thought I had better do something about it so I started to work out. As I increased my knowledge both in the gym and with regard to nutrition and supplementation I started to see great results. I am fortunate enough that I now work in the industry I love as a nutrition consultant, with a bit of fitness modelling on the side.
What Is Your Best Accomplishment So Far? Proudest Moment?
The gym is a hard place to measure success. When you play sport you can measure your performance by winning, being selected for teams, representing your country etc. When you train in the gym for functionality, health and aesthetics then it is harder to gauge success unless you compete in power/weight lifting or bodybuilding.
When I first started out, my goal was to be on the cover of a magazine. I have been fortunate enough to shoot some features for magazines recently and I appeared on the cover of Men’s Fitness last month. These have been fantastic opportunities and I hope it shows that the models on these covers are just “regular guys”. If you put in the work with your training and nutrition then it is certainly possible to get a body that can be used in fitness magazines.
What Is It Like To Compete?
I haven’t stepped on stage yet but I plan to enter a natural bodybuilding competition next year. I see it as career development.
As a sports nutrition consultant I work with many physique athletes throughout their contest preparation, but now I’d like to try competing myself. In order to prove to my endurance clients that my nutrition strategies work, I have already participated in a triathlon and in an endurance cycle race, so I see this as another opportunity to prove that I can “walk the walk”.
What Is Your Workout Routine?
I typically use the available research on hypertrophy for non-drug added trainees to my advantage and base my training around certain key principles. I often see many trainees following programmes that are too high in volume and too low in frequency. High repetitions, low rest, intense workouts are not optimal for hypertrophy for naturals.
From the novice to the well trained, a large volume of research recommends, for conventional hypertrophy, an 8-10RM load (75-80% 1RM), with 8-10 reps to failure or near failure, 1-3 sets per exercise, progression from 1–2 to 3–6 sets total per muscle group, moderate velocity (1-2 seconds for each CON and ECC), 60-180 seconds rest between sets, and 2-3 sessions per muscle group per week.
I have made great progress using the following routine devised by natural pro Dr Layne Norton.
Day 1: Upper Body Power Day
• Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
• Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
• Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
• Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
• Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
• Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
• Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps
Day 2: Lower Body Power Day
• Pressing Power Movement: Squats
3 sets of 3-5 reps
• Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
• Assistance extension movement: Leg extensions
2 sets of 6-10 reps
• Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
• Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
• Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
• Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps
Day 3: Rest
Day 4: Back And Shoulders Hypertrophy Day
• Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
• Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
• Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
• Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
• Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
• Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
• Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps
Day 5: Lower Body Hypertrophy Day
• Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
• Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
• Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
• Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
• Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
• Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
• Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
• Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps
Day 6: Chest And Arms Hypertrophy Day
• Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
• Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
• Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
• Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
• Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
• Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
• Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
• Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
• Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps
Top 3 Favourite Exercises and Why?
Pull-Ups – awesome exercise for back development and you look like boss doing weighted pull-ups with proper form (no kipping) and a controlled eccentric phase.
Deadlifts – nothing hits the posterior chain like picking heavy stuff off the floor, like a deadlift.
Flat Dumbbell Press – good for upper body development and it is a strong lift of mine.
Favourite Form Of Cardio?
I typically don’t do a lot of cardio nor do I recommend that my clients do a lot, if any. The primary goal of dieting should be to hold onto muscle, the second should be to lose fat. Too many people focus on the latter and ignore the former.
Too much cardio can result in too much muscle wastage. For example, fasted cardio – a definite no-no. That being said, if I do cardio, I vary my cardio a lot. If I am in the gym then I like to do a mix of HIIT and LI work on the treadmill, bike and cross trainer. However, I much prefer having a high intensity game of squash, badminton or heading out on the road bike.
What Is Your Diet?
Currently in an “off season” mode and building lean muscle so:
Breakfast: oats, whey, honey, omega 3 liquid, flax seed
Mid-Morning: a protein source and some form of carbohydrates with salad/veg and olive oil.
Pre-Workout: all-in-one formula like Maxipower or just beta-alanine, citrulline malate and caffeine.
Post-Workout: a shake if I am running short of time, but usually just a meal similar to my pre-workout so a protein source and some form of carbohydrates with salad/veg olive oil.
Dinner: probably a fish dish or steak and some form of carbohydrates with salad/veg.
Bedtime: nuts or seeds, maybe some oats, it depends.
My main philosophy on nutrition? Don’t micromanage! Too many people get bogged down with trying to fine-tune their diet and they worry about specifics such as carbohydrate timing, “the anabolic window”, the Gi value of food etc. Priority number one for changing your physique should be to hit your macronutrient targets at the end of the day whist ensuring you consume adequate micronutrients and fibre.
I see it as part of my job to de-mystify nutrition, to get clients to be less neurotic about their intake and to look at the research to find out why they are doing something rather than basing their training and nutrition protocols on “BroScience” – myths and anecdotes.
Any Staple/Classic Healthy Meals That You Always Eat?
I am lucky that I have a sponsorship from Andrew Gordon Butchery and Fine Foods. I get some amazing cuts of meat, some delicious steaks, chicken and fish feature a lot in my plan. I also eat quite a lot of almonds, white rice, salads and sweet potatoes.
I don’t necessarily label food as “clean or dirty” as any food can be detrimental to your goals in the wrong quantities and you can more or less include any food in your nutrition plan if you are sensible with the volume.
What Is Your Favourite Cheat Meal?
I don’t like the term “cheat meal” as it has negative connotations. I prefer the use of “reward meal” or “strategic reefed”. If I am eating off my nutrition plan then I am quite partial to a fish supper or an Indian takeaway with a few beers. However, I utilise flexible dieting strategies (sometimes referred to IIFYM) so if I crave a food then I factor it into my nutrition plan.
What Supplements Do You Use And Why?
I am fortunate in that I MaxiRaw and Maximuscle provide me with my supplements.
I use a whey protein isolate, a multivitamin, an omega 3 oil, a post-workout shake if I don’t have time for a meal and Maxipower (pre-workout stimulant).
What Are Your Tips For Success For Beginners?
Too many people can become obsessive both with training and nutrition. On the other hand, I would say that people need to assess their priorities, make certain sacrifices but most importantly they need to find a balance if they are trying to change their physique. James Allen said, “Men are anxious to improve their circumstances, but are unwilling to improve themselves”, so I would recommend that people take small steps rather than jumping straight in at the deep end.
By making small changes to your training routine and gradually incorporating new foods or removing certain foods from your diet, then you are far more likely to achieve your goal.
What Is The Best Advice You Have Ever Been Given?
Don’t micromanage! Focus on the big goals.
Did You Make Any Mistakes When You First Started Out?
So many. I look back and think, what would my physique be like if only I had known then what I know now! I think I did what all newbies do and lifted with ego rather than with purpose. I lifted too heavy, I followed many “broscience” practices and my nutrition was miles away from where it should have been.
Your Best Tips To Getting Into Contest Shape?
Keep doing what you have been doing during your prep. Don’t try any ridiculous tactics as you get closer to a show. If you are not ready then use it as a learning experience and start prepping earlier next time.
What’s Your Gym Playlist Like?
I love heavy southern rock when I am training with weights. My favourite bands for the gym are Alterbridge, Shinedown, Hinder, RevTheory and Stereoside. When I am doing “gym-based cardio” then I prefer dance tunes that have a good beat.
Where Does Your Motivation Come From?
I picture what I want to look like. If I am slogging out on a cardio machine then I imagine myself with ripped abs. If I am lifting heavy then I picture myself looking huge. I find this visualisation really helps. My goal to have the best physique in the room – vain, but that’s one reason why I train!
Favourite Inspirations?
I once watched a video with Whitney Reid called “how to be a fitness model” and that video really made a great impression on me. That was when I decided to take my passion for the gym to the next level and try and do some fitness modelling. There are some great physiques coming through on the UK scene at the moment such as James St, Shaun Stafford, Jamie Alderton and Luke Haslett. Like many in the UK, I always looked up to Olly Foster and I am fortunate now to call him, and the others mentioned above, friends.
I think one of the best physiques on the go at the moment is David Kimmerle. In my opinion, he has the perfect balance of size, symmetry and shreddedness…(if that actually is a word).
With regards to academic inspirations then I have a huge amount of respect for nutrition/fitness experts such as Dr Jim Stoppani, Alan Aragon, Eric Helms and Dr Layne Norton. If you are not familiar with these four then you should stop reading this article now and read their work. Prepare to be enlightened!
Favourite Quotes?
1. 80% of your efforts should be focused on your nutrition – eat intelligently. You can’t out train a bad diet.
2. Rest, sleep and get sports massage. You grow outside the gym, not in the gym.
3. Disregard genetics, acquire aesthetics! Nothing can stop someone with the right mental attitude.
For More Of Scott Baptie Please Visit:
His Website: Food For Fitness
His Facebook: Scott Baptie Fitness
His Twitter: @ScottBaptie
PHOTOGRAPHY CREDITS:
Calum Ridell
Richard Maciver
Jo Addie
Sam Brill
