Name: Scott Kallet
Start Age: 16 Years old
Current Age: 20 years old
Start weight: 182lbs/ around 20% bodyfat (Rough estimate)
End weight: 175lbs (8% bodyfat)
Height: 5ft 11in
How often do you workout?
7 days a week. My weekend workouts tend to be less intense to allow recovery for an intense week ahead.
Who do you workout with?
90% of the time, I work out on my own. For my heavier sets, I usually look for spotters incase of emergency. My first year working out, I was accompanied by one of my close friends who was also a beginner. At the time, we shared similar goals in the gym and accompanied eachother to push our limits/maximize results.
What type of workout routine do you find the most effective?
Overall, I prefer a workout routine that incorporates basic hypertrophy (muscle gain) exercises, speedwork, and also strength training. Through different styles of training, I believe you can stimulate a large variety of muscle fibers and maximize results in the gym. I also prefer to train each muscle group with a higher frequency if I feel a muscle group is a weakpoint. Although my training may not work for all individuals, self experimentation has been crucial for my own success.
What made YOU start bodybuilding?
Prior to discovering fitness, wrestling was practically my life. I began wrestling recreationally at age 9 and became a year-round wrestler by age 11. As a freshman in high school, I suffered a pretty serious knee injury that took me off the mat for nearly a year. Although I returned for a winning sophomore season, my passion for wrestling seemed to dwindle away and I gradually fell into a sedentary lifestyle filled with excessive partying. Over the course of 8 months, I grew from a very lanky 125lb wrestler, to a completely lazy 182lb “party animal”. In June 2011, my parents became concerned about my reckless decisions and bought me a membership to the Urban Active gym right by my house. My first few weeks in the gym, I had hardly any idea what I was doing and would spontaneously bounce around different pieces of equipment. On June 27, 2010, I found myself in a serious argument with my parents regarding my decisions and also saw a shirtless facebook photo of myself (my before pic) that left me blatantly disgusted with myself. That night, I layed in bed deep in my own thoughts and feeling completely clueless with everything I had going on. By 5 A.M., something convinced me to go blow off my frustration at the gym. For nearly 45 minutes, I cranked out random workouts until I was completely submerged in sweat. The energy flowing through me was exilirating, something I had never experienced before. From that moment, the flame was sparked and everything took off rapidly.
What keeps you motivated?
My initial motivation was to simply be a healthier individual, become more attractive to girls, and stand out in a sense. After a few months in the gym, I saw dramatic changes in nearly every aspect of my life. Although I received the attention I wanted, fitness became a positive outlet for me and I knew I couldn’t slow my roll. I am driven by the constant chase of progression and pushing past my previous limits. At the age of 18, I told my parents that I wanted to have a career involving training high calibur athletes and being a part of the fitness industry as a whole. Shockingly, my parents practically told me that I was living on a “pipe dream” and the chances of standing out were slim to none. Here I am two years later, and that “pipe dream” has snowballed into personal goals that drive me daily. Although I tend not to open up about my ambitions to others who are unfamiliar with fitness, I am motivated to have a career that is unique from the mundane desk jobs many individuals have today. In the classroom, I am currently a college student entering my third year. In the gym, I am consistently beating any past self doubt and going far beyond my comfort zone to maximize results. I am amazed with how far I have come since day one and feel a great sense of personal accomplishment. I want to share the benefits of a fit lifestyle with others and hopefully help others transform their own physiques. My past failures are the best thing that ever happened to me because I will never go back to the way I was ever again.
Share your full workout routine:
This is the workout plan I have created for my next mass-gaining phase (August 2014-February 2015).
Exercise: sets x reps (No “warmup” sets included below). Every workout is started with a 10 minute cardio warmup.
Barbbell Bench: 3×3
Barbbell Bench (Paused Reps): 2x 8-12
Weighted Narrow-Grip Pullups: 4×6-8
Standing Overhead Presses: 5×5
Single Arm Dumbbell Row: 5×10
Dumbbell Incline Benchpress: 4x 6-8
Any Flye or Crossover variation: 2×12-15
-5 sets of triceps (any exercise)
-5 sets of biceps (any exercise)
Barbbell Squat: 3×3 (Power sets)
Barbbell Deadlift: 4 x 6-8
Barbbell Squats ATG: 5x 8-12
Leg Extension: 3 x 20
Leg Curl: 3 x 20
Hip Adductor Machine: 3 x 20
Leg Press: 5 sets to failure
-8 sets of any calf machine/workout
Wednesday: Chest and Arms
Dumbbell Flat Bench: 4 x 8-12
Incline Barbbell Bench: 4 x 8-12
Incline Flyes (Cable or DB): 3 x 12-15
Decline Dumbbell Press: 3 x 8-12
Barbbell Curl: 3 x 6-10
Inside Grip Benchpress: 3 x 6-10
-2 sets of any triceps pressdown variation
-2 sets of any concentration/ preacher curl
Thursday: Shoulders and Legs
Dumbbell Shoulder press (seated): 4 x 6-8
Arnold Press: 3 x 12-15
Face/Rope Pulls: 2 x 15-20
Lateral Raise: 3 x 8-12
Rear Delt Flies: 2 x 12-15
Upright Rows super-setted w/ Standing Military Press: 3 x 15-20 (usually fairly light weight)
Barbbell Squat: 10 x 10 ( German Volume training)
Sumo deadlift: 5 x 8-12
Back Extension: 2 x 20
Dumbbell Lunges: 2 x 8-12
Weighted wide-grip pullups: 4 x 8-12
Narrow Grip Lat Pulldown: 2 x 12-15
Barbbell Row: 4 x 8-12
T-Bar Row (chest supported): 4 x 10
Cable Rows: 4 x 12-15
-200 Unweighted Pullups (various grips): As many sets as needed-
Saturday: Weakpoint Training
Paused/Speed Barbbell Bench: 3 x 8-12
Flye Machine: 2 x 12-15
200 Pushups (as many sets as needed)
Barbbell Squats ATG: 4 x 20
– Various Speedwork Excercises for the legs. May include box squats, plyometrics, etc.-
-6 sets of any forearm workout
-6 sets of any calf workout
Rope Crunches: 4 x 15-20
Hanging Windshield Wipers: 2 x 8 reps (each side)
Cable Woodchoppers: 2 x 12-15
Weighted Leg-Lifts: 3 x 6-8
During my mass-gaining phases, I usually do a cardio warmup pre-workout. This can be on any machine available to me or simply jogging outside. My aim is usually to burn 100-150 calories before lifting. Once per week, I usually do a 10-15 minute high intensity interval workout consisting of alternating periods of high/low intensity. During my cutting phases, I usually increase my low intensity cardio sessions to burn around 200-300 calories. I also try to do atleast 2-3 HIIT workouts throughout the week as well.
Currently, I do not follow a strict diet regime. Overall, I aim to intake a certain number of calories daily depending on my goals and I track my macronutrient intake daily. I try to intake atleast 175-200g of protein daily and atleast .35 grams of fat for each pound of my bodyweight. The remainder of my caloric intake is filled by carbohydrates. Through macronutrient tracking, I have learned alot about my own body and how it responds to different types of foods. On the weekends, I tend to indulge like most college students do.
What supplements are you taking?
Although I was a huge advocate of supplementation as a beginner, I have learned that proper dieting is much more beneficial. My current supplements include: Optimum Nutrition- Micronized Creatine Monohydrate and Gaspari Nutrition-Superpump 3.0 (preworkout). Sometimes, I will purchase whey protein powder for times when I cannot make myself a wholesome meal or need to meet my macronutrient requirements.
What do you like most about working out?
Fitness has given me a sense of identity and a drive to maximize my potential. Working out is a constant chase. My entire life, I have been a goal-oriented individual. Nothing beats the feeling of visually observing/experiencing my own changes and seeing all my efforts come through positively. Overall, I feel like everyone needs a passion to drive and set themselves apart from the norm.
What is your favorite type of cardio exercise?
For Cardio, I enjoy high intensity training. Many of my high intensity cardio workouts include: Box Jumps, Burpees, Tire Flips, Sprints, and more. I really try to change things up as much as possible.
Top 5 Gym Tracks
1) Ali Bomaye- The Game
2) The One- Dualistic
3) Street Lights- Kanye West
4) Come With Me- Steve Aoki (Deorro Remix)
5) Here Comes The Boom- Nelly
Who is your favorite bodybuilding idol?
There is simply too many to name! Overall, I must say Matthew Ogus has been like a mentor to me. His approach to bodybuilding and youtube videos are perfect for lifters of all levels. Physique wise, I must say that Sadik Hadzovic carries a physique that I would love to accomplish someday.
Future Fitness Plans and Goals
As of right now, I am looking forward to making my NPC Men’s Physique debut in the Spring/Summer of 2015. In the near future, I’ll also be getting photographed for a portfolio and working with whatever offers come my way. I plan on building up my own personal credentials and someday working with high calibur athletes (professional or college). I am currently studying to become a sports medicine doctor or chiropractor.
Any Tips for Aspiring Transformers?
1) Diet! You can have the world’s greatest work ethic, but progress will be greatly hindered/stalled if you aren’t properly fueling your body.
2) Patience is everything. Your progress will not be visible over the course of a few days. Transformations take time, consistency, and a vision to work towards. Over the course of many months/years, your efforts will be evident. There’s going to be a mix of lowpoints and highpoints. Be DRIVEN.
3) Self Experimentation. Too many gym-goers follow set plans and diets that they discover. Do NOT be afraid to be unorthodox and always keep an open-minded approach to new ideas. The human body is scientifically complex in every single way. Through trial and error, you will slowly learn what works best for yourself.