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Scott Galton - Competing Natural Body Builder


Andrew Coulson

34-year-old Scott Galton began his fitness journey fourteen years ago after being trumped at 5-aside. He generally wanted to get stronger and fitter but soon the bug for bodybuilding caught up with him and he began working out with a different goal in sight.

After hitting the weights, researching clean eating and making the decision to go natural, it wasn't long before Scott realised he could give the competing natural bodybuilders a run for their money.

He began chatting with other enthusiasts on natural muscle forums and put a picture up of his physique, which was widely complemented.

So, he sat down with his wife (Jan) and voiced his competitive desire and, thankfully, she said she'd back him all the way.

After training hard and getting lean, Scott finally stepped onto his first stage four years ago and did very well indeed.One year later, and he began winning.

Since then he's become a known name in the industry and a competitor to watch. His training consists of a good cardio and weight balance and he also eats clean to help maintain his physique.

He's currently on a short break but plans to return to the stage in roughly two years. In the meantime, though, he's working hard as an account manager, spending time with his lovely wife and training with his long-term goals firmly in sight.

Here's his story…

Training Plan:

I train 3 times every week early in the morning

Scott Galton Training

Tuesday: Back and Shoulders

  • Chin ups x 3 sets reps 20-6
  • Barbell rows 2 sets reps 6-8
  • Deadlifts working up through the weight
    so 5 sets generally up to a max of 180kg or 200kg if I'm feeling good
  • Dumbbell press 2 sets 6-8reps
  • Seated laterals 2 sets 8-10 reps
Scott Galton Training

Thursday: Chest and Arms

  • Incline barbell press 3 sets 6-8 reps
  • Flat dumbbell press 2 sets 6-8 reps
  • Dumbbell fly 2 sets 6-8 reps
  • Ez bar curls 3 sets 8-10 reps
  • Hammer curls 2 sets 6-8 reps
  • Pushdowns 3 sets 8-10 reps
  • Overhead dumbbell extensions 6-10 reps
Scott Galton Training

Friday: Legs

  • Barbell squats 5 sets working up in weight.
    Max is a 180kg squat for 4 reps but that's when I'm really feeling good
  • Hamstring curl 2 sets 8-10 reps
  • Leg extension 2 sets 10-20 reps
  • Calf press 3 sets 6-8 reps

…A note about my training

That's a typical week. I do change exercises every so often, I change the amount of reps I do and always go to my limits and beyond if safe to do so, with the help of drop sets, rest pause sets or negative reps.

I perform cardiovascular exercise 3 times a week and make it high intensity, to keep my heart and lungs really working and to keep me healthy.

Meal Planner

Food wise I eat a very structured plan and keep it very simple:

Pre Workout:

Post Workout:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

I supplement with multi-vitamin, vitamin c, b complex, glucosamine and BCAA during my workouts.


Interview with Scott Galton

Ok, let's start with the basics, where are you from, what age are you and how long have you been in the bodybuilding industry?

Well, I'm from England, I'm 34 and I've been competing for four years although I've been training for fourteen years.

Tell us how and why you first got into Bodybuilding…

Training began with 5-aside – I was kicked to bits! So I wanted to start training to get stronger and everything sort of spiralled to competing.

What exactly is a “natural” Body Builder?

We're a niche. Essentially we don't take anything on the WADA list – much like an Olympic athlete. So there are no steroids whatsoever. We don't take certain stimulants because they contain substances that are banned.

We have to go through a drugs test at most shows. Some tests can be pretty intense – I've been polygraphed before to make sure I wasn't lying! It sounds funny but it can catch people out.

I entered my first show and placed well. That's when the bug hit me! One year of training later and I started winning the shows.

What do you think other BB sections think about your kind?

To be honest I don't think they take much notice of us! It's a funny one, though, because we can compete with them but they can't compete with us. But personally I think the natural physique is better. I think we flow better and have tighter packages.

What made you want to pursue it to such a high level?

First of all, I got chatting to other natural bodybuilders on a natural muscle forum and put up a picture of my physique. They all seemed to approve and said I had potential so I approached my wife about potentially pursuing a competition. She was really supportive saying if I wanted to do it, then I should!

So I entered my first show and placed well. That's when the bug hit me! One year of training later and I started winning the shows. I think what attracts me to it is the fact it's a never-ending road of improvement.

What has your competition history been like so far?

Scott Galton

I started competing four years ago just as a bit of fun to see if I could place and when I did I started to take it more seriously.

I had a great year in 2011 but last year I placed first in the Yorkshire Lightweights and it was a real family affair because my wife's family came and supported me. It was really nice to share that experience with them

After that I went onto a regional qualifier but realistically should have allowed a little time off because I'd been competing consistently since my first stage appearance!

My big competition of last year was the UKDFBA (United Kingdom Drug Free Bodybuilding Association) Mens Open Under 68kg. The winner of this gets to go and compete in America and you get a natural pro card. But I came fourth in my weight class. I was outsized and out trained so I'm taking a short rest at the moment.

What is your training regime like at the moment?

Scott Galton

I weight train three days a week:

  • 1 day will be biceps and shoulders
  • The next will be chest, back and triceps
  • And finally, legs

I also fit abs in at the end of one of the 1st sessions. In terms of CV, I do it three times a week too just to keep healthy. This normally means I'm sitting on the static bike! But I like to keep healthy in general; I don't eat any processed foods and train hard.

What's your greatest achievement?

Scott Galton

That's a tough one; I think the year of 2011 would be my greatest achievement. It was only my second year of competing and I convincingly won BNBF Southern Lightweight championship.

Who has been your biggest inspiration/motivation?

I'm lucky, I have a lot of contact with Mark Oakes and I'm on first name terms with Rich Gozdecki. We tend to have natural muscle meet ups at competitions and I'm always inspired to maintain my physique if not train harder!

How has your BB career impacted your personal life?

I try to balance it out as much as I can. It's why I train at 6.30am because I want to leave the nights free to spend time at home with my wife. I make all my food in one go on a Sunday too so I'm not thinking about what I'm going to cook and eat during the week. I like to involve Jan as much as possible and, in some ways, we've made it a team sport. We're very tight knit and her support means everything.

What motivates you to stick to your healthy lifestyle?

It's just my long-term goals. The majority of my food is clean and my wife sticks to a clean diet too, so that helps me a lot. I know that if I waiver from it or skip training I'm not going to achieve my goals.

I know that if I waiver from it [eating clean] or skip training I'm not going to achieve my goals.

What top tips would you give others wanting to get in shape, but not necessarily compete?

Number 1 – be consistent in all aspects of your life. Your food intake is just as important as your training and there's no point in just doing it once a week or eating clean once a week – you won't see results.

Number 2 – eat clean and train hard! The application is the hard bit so if you apply yourself you'll begin to see improvements.

How important are supplements to you in maintaining your physique?

I won't lie – they are useful, but I think eating the right foods will lead to the majority of fitness success. Protein shakes are handy for work if you don't have a structured break but I always eat whole foods where possible. I have four whole food meals a day and probably three shakes of just basic protein.

And what is your diet like at the moment?

On training days I have:

  • Oats, a whole egg and coconut oil pre gym at around 5.30
  • Between 6.30 and 7.30 I gym with protein shake and oats
  • Two hours later at work I'd have a shake with some almonds
  • Then for lunch – chicken with green beans or sprouts with some Omega-3 oil
  • At 4pm another shake and nuts
  • Then for dinner, my wife and I cook fresh which normally involves more chicken – I like making a clean(ish) chicken curry!
  • Then before bed – some more chicken and maybe a bit of cucumber.

I reckon I eat roughly 2000 calories a day.

What whole foods can you not go without?

Can't you guess? Chicken, although I would substitute it for red meat twice a week. I also can't do without oats and nuts because they're handy for snacking.

What's your favourite cheat meal?

Curry, and not the healthy kind either!

How do you mentally prepare for a competition?

I train very hard because I realised the “fear of failure.” Basically if you don't train hard and bring you're a-game to the competition, there will be someone there who will have and you'll have failed. So I mentally prepare by making sure I'm in my very best condition.

What are your top tips for staying focussed when on the competition stage?

Scott Galton - on stage

The good thing is you can't really see what others look like when they're doing their poses so I only concentrate on my form. One rule to remember is always keep the midsection tight because as soon as you think the judges aren't looking at you and you relax – they'll most likely glance in your direction.

If it's a small class you're normally on stage for 20 minutes or so and retaining it for that length of time is normally ok. In the bigger classes, though, you're taking 30-40 minutes and it gets tough especially because you're keeping your breathing to the top of your lungs!

What do you enjoy to do when you're not working out or competing?

I enjoy spending time with my wife and doing “normal” things like going to the cinema. I try to let the sport impact our lives as little as possible and there's little things I do that make a big difference, like cooking up my chicken in bulk, freezing it and defrosting it when needed.

What's your favourite cheat meal?
Curry, and not the healthy kind either!

Is there anything else you'd like to add?

If you want to make it in the industry the key thing to remember is to keep it simple, train hard and eat clean. And enjoy it! There's no point in doing it if you don't enjoy it.