scott dorn



MEAL 8

1 scoop Casein ProteinProtein 24g | Carbs 3g | Fat 0g

1 cup Cottage CheeseProtein 26g | Carbs 8g | Fat 5g


Training

Day 1: Biceps/Triceps/Cardio

Barbell Curl

4 sets of 8-12 reps

Hammer Curls

2 sets 8-12 reps


http://www.bodybuilding.com/store/mic.html

Concentration Curls

2 sets of 8-12 reps

Smith Machine Close-Grip Bench Press

4 sets of 8-12 reps

Triceps Pushdown - Rope Attachment

4 sets of 8-12 reps

Cable One Arm Tricep Extension

2 sets of 8-12 reps

Jogging-Treadmill

20 minutes (115-125 HR)

Printable Page PDF Document

Day 2: Chest/Abs

Incline Dumbbell Press

4 sets of 8-12 reps

Dumbbell Bench Press

4 sets of 8-12 reps

Dumbbell Flyes

4 sets of 8-12 reps (varying degrees)

Hanging Leg Raise

4 sets of 50+ reps

Cable Crunch

2 sets of 50+ reps

Dumbbell Side Bend

2 sets of 50+ reps

Exercise Ball Crunch

4 sets of 50+ reps


Day 3: Rest Day/Abs

Day 4: Hamstrings/Calves/Cardio

Seated Leg Curl

4 sets of 25-50 reps

Seated Calf Raise

6-8 sets of 25-50 reps

Stairmaster

30 minutes (HR 115-125)


Day 5: Back/Abs

Wide-Grip Lat Pulldown

4 sets of 8-12 reps

Smith Machine Bent Over Row

4 sets of 8-12 reps

Bent Over Two-Dumbbell Row

4 sets of 8-12 reps

Smith Machine Stiff-Legged Deadlift

4 sets of 8-12 reps

Hanging Leg Raise


Cable Crunch


Dumbbell Side Bend





Day 6: Shoulders/Cardio

Standing Barbell Press Behind Neck

4 sets of 8-12 reps

Side Lateral Raise

3 sets of 8-12 reps

Front Dumbbell Raise

2 sets of 8-12 reps

Cable Seated Lateral Raise

4 sets of 8-12 reps

Jogging-Treadmill

45 minutes (115-125 HR)


Day 7: Quads/Calves

Barbell Squat


Seated Calf Raise



Supplements

I use whey protein because it is quickly absorbed by the body. I use whey for my first meal of the day, and my pre and post workout meals.

Casein protein is absorbed at a much slower rate than whey protein. I use casein before bed, and at times I won't be able to eat for long periods of time.

I use fish and flax oil to get essential fats the foods I'm eating may not contain.

I use caffeine as an energy supplement.

I use HMB to help with muscle recovery.

With First Meal

Whey Protein

During The Day

Caffeine

Flax Oil

Fish Oil

Pre Workout

Whey Protein

Post Workout

Whey Protein

HMB

Waxy Maize

Before Bed

Casein Protein

Scott Dorn's Personal PhilosophyNutrition

Regardless of your fitness goals, it's critical to take the time to educate yourself on proper nutrition. Nutrition is a major part of every human being's life. Anything done as frequently as consuming food should be understood on a higher level. Take a bit of time to learn what you're eating; after all you are what you eat.

I would recommend checking out one of the many documentaries on the current food industry and its future. I personally like to stick to natural, non-processed foods. After making the switch to high quality foods, I have yet to find a person who has had regret other than wishing they had made the switch sooner.

Don't get me wrong, creating a quality nutrition plan that works for you is no easy task. However, it's an essential part to any successful exercise program. I eat 6-8 small meals spaced between 2.5-3.5 hours throughout the day. Each meal contains a protein, carbohydrate and fat source.

The ratios of each are determined by body weight and goals at that time. There is plenty of debate on the correct ratios for each, but I keep protein between 1-1.5 grams per pound of body weight, carbohydrates are typically between 0.8-1.8 grams per pound of body weight, and fats are roughly between 0.2-0.35 grams per pound of body weight.

I like to incorporate carbohydrate cycling in my nutrition plan. If I'm in a muscle building phase I lower my protein and fat amounts and increase my carbohydrate amounts. I then do five high-carbohydrate days and two reduced carbohydrate days, ideally keeping reduced carbohydrate days to non-training days.

When I am in a dieting or cutting phase, I increase my protein and fat sources and lower my carbohydrate sources. I then do five low carbohydrate days and two high carbohydrate days.

There is one way to determine what ratio works best for you and that is by using trial and error. Determine your goal, track your nutrients and adjust them based upon the results.

Yes, it can be mind boggling at first, but like anything the more you do it the easier it becomes.

Protein Sources Chicken

Venison

Lean beef

Fish

Eggs

Cottage cheese

Carbohydrate Sources Oatmeal

Yams

Bananas

Whole wheat rice

Whole wheat breads

Whole wheat pastas

Whole wheat flour

Fruits

Vegetables

Fat Sources Fish Oil

Flax Oil

Olive oil

Nuts

Training

My training strategy is based around the theory of progressive overload. Simply put, progressive overload is the theory that in order to force a muscle to grow you need to continually increase the level of stress placed upon the muscle each workout.

If the level of stress is not increased, your muscles will not grow. Increasing the level of stress placed on the muscle can be accomplished in several ways. Below are some of my favorite ways to increase stress levels.

Lift a greater amount of weight for an equal number of repetitions

Lift the same amount of weight for more repetitions

Lift a greater amount of weight for more repetitions

Decreasing rest periods between sets

Partial reps

Negative reps

Supersets

Drop Sets

The cheating method

The one and half method

The platoon system

The flushing method

The rest pause method

All of my workouts are structured around a combination of the priority principal and the isolation principal. I prefer to work muscle groups that are lagging, or that are of higher priority earlier in the week. I train one muscle group each day, with the exception of leg workouts.

I find this allows me to focus my effort; getting the most from each workout. Each workout starts with a compound exercise in order to utilize the maximum amount of strength while the muscle is strongest.

Then I pick an isolation exercise to hit each head of that muscle. I feel it's vital to target each head of each muscle group in order to fully develop the muscle.

Supplementation

My supplement philosophy is very simple. I use supplements to fill in any gaps that whole foods leave or to replace whole foods when life doesn't allow me to use them.

I explain what supplements I use and how I use them in the above sections.

Cutting RegimenNutrition

Calories 2936 | Protein 325g | Carbohydrates 307g | Fats 27g

MEAL 1

1.5 scoops Whey ProteinProtein 37g | Carbs 8g | Fat 2g

1 cup OatmealProtein 7g | Carbs 37g | Fat 4g


MEAL 2

1.5 cups Cottage CheeseProtein 39g | Carbs 12g | Fat 7g





MEAL 3





MEAL 4: PRE-WORKOUT


1 cup Grape JuiceProtein 1g | Carbs 37g | Fat 0g







MEAL 8

1 scoop Casein ProteinProtein 24g | Carbs 3g | Fat 0g

1 cup Cottage CheeseProtein 26g | Carbs 8g | Fat 5g


Training

Day 1: Biceps/Triceps/Cardio

Barbell Curl

4 sets of 8-12 reps

Hammer Curls

2 sets 8-12 reps


http://www.bodybuilding.com/store/mic.html

Concentration Curls

2 sets of 8-12 reps

Smith Machine Close-Grip Bench Press

4 sets of 8-12 reps

Triceps Pushdown - Rope Attachment

4 sets of 8-12 reps

Cable One Arm Tricep Extension

2 sets of 8-12 reps

Jogging-Treadmill

20 minutes (115-125 HR)


Day 2: Chest/Abs

Incline Dumbbell Press

4 sets of 8-12 reps

Dumbbell Bench Press

4 sets of 8-12 reps

Dumbbell Flyes

4 sets of 8-12 reps (varying degrees)

Hanging Leg Raise

4 sets of 50+ reps

Cable Crunch

2 sets of 50+ reps

Dumbbell Side Bend

2 sets of 50+ reps


4 sets of 50+ reps


Day 3: Rest Day/Abs

Day 4: Hamstrings/Calves/Cardio

Seated Leg Curl


Seated Calf Raise

6-8 sets of 25-50 reps

Stairmaster

30 minutes (HR 115-125)


Day 5: Back/Abs

Wide-Grip Lat Pulldown

4 sets of 8-12 reps

Smith Machine Bent Over Row

4 sets of 8-12 reps

Bent Over Two-Dumbbell Row

2 sets of 8-12 reps

Smith Machine Stiff-Legged Deadlift

4 sets of 8-12 reps

Hanging Leg Raise


Cable Crunch


Dumbbell Side Bend





Day 6: Shoulders/Cardio

Standing Barbell Press Behind Neck

4 sets of 8-12 reps

Side Lateral Raise

3 sets of 8-12 reps

Front Dumbbell Raise

2 sets of 8-12 reps

Cable Seated Lateral Raise

4 sets of 8-12 reps

Jogging-Treadmill

45 minutes (115-125 HR)


Day 7: Quads/Calves

Barbell Squat


Seated Calf Raise



Supplements

I use whey protein because it is quickly absorbed by the body. I use whey for my first meal of the day, and my pre and post workout meals.

Casein protein is absorbed at a much slower rate than whey protein. I use casein before bed, and at times I won't be able to eat for long periods of time.

I use fish and flax oil to get essential fats the foods I'm eating may not contain.

I use caffeine as an energy supplement.

I use HMB to help with muscle recovery.

With First Meal

Whey Protein

During The Day

Caffeine

Flax Oil

Fish Oil

Pre Workout

Whey Protein

Post Workout

Whey Protein

HMB

Waxy Maize

Before Bed

Casein Protein

Scott Dorn's Personal PhilosophyNutrition

Regardless of your fitness goals, it's critical to take the time to educate yourself on proper nutrition. Nutrition is a major part of every human beings life. Anything done as frequently as consuming food should be understood on a higher level. Take a bit of time to learn what you're eating; after all you are what you eat.

I would recommend checking out one of the many documentaries on the current food industry and its future. I personally like to stick to natural, non-processed foods. After making the switch to high quality foods, I have yet to find a person who has had regret other than wishing they had made the switch sooner.

Don't get me wrong, creating a quality nutrition plan that works for you is no easy task. However, it's an essential part to any successful exercise program. I eat 6-8 small meals spaced between 2.5-3.5 hours throughout the day. Each meal contains a protein, carbohydrate and fat source.

The ratios of each are determined by body weight and goals at that time. There is plenty of debate on the correct ratios for each, but I keep protein between 1-1.5 grams per pound of body weight, carbohydrates are typically between 0.8-1.8 grams per pound of body weight, and fats are roughly between 0.2-0.35 grams per pound of body weight.

I like to incorporate carbohydrate cycling in my nutrition plan. If I'm in a muscle building phase I lower my protein and fat amounts and increase my carbohydrate amounts. I then do five high carbohydrate days and two reduced carbohydrate days, ideally keeping reduced carbohydrate days to non-training days.

When I am in a dieting or cutting phase, I increase my protein and fat sources and lower my carbohydrate sources. I then do five low carbohydrate days and two high carbohydrate days.

There is one way to determine what ratio works best for you and that is by using trial and error. Determine your goal, track your nutrients and adjust them based upon the results.

Yes, it can be mind boggling at first, but like anything the more you do it the easier it becomes.

Protein Sources Chicken

Venison

Lean beef

Fish

Eggs

Cottage cheese

Carbohydrate Sources Oatmeal

Yams

Bananas

Whole wheat rice

Whole wheat breads

Whole wheat pastas

Whole wheat flour

Fruits

Vegetables

Fat Sources Fish Oil

Flax Oil

Olive oil

Nuts

Training

My training strategy is based around the theory of progressive overload. Simply put, progressive overload is the theory that in order to force a muscle to grow you need to continually increase the level of stress placed upon the muscle each workout.

If the level of stress is not increased, your muscles will not grow. Increasing the level of stress placed on the muscle can be accomplished in several ways. Below are some of my favorite ways to increase stress levels.

Lift a greater amount of weight for an equal number of repetitions

Lift the same amount of weight for more repetitions

Lift a greater amount of weight for more repetitions

Decreasing rest periods between sets

Partial reps

Negative reps

Supersets

Drop Sets

The cheating method

The one and half method

The platoon system

The flushing method

The rest pause method

All of my workouts are structured around a combination of the priority principal and the isolation principal. I prefer to work muscle groups that are lagging, or that are of higher priority earlier in the week. I train one muscle group each day, with the exception of leg workouts.

I find this allows me to focus my effort; getting the most from each workout. Each workout starts with a compound exercise in order to utilize the maximum amount of strength while the muscle is strongest.

Then I pick an isolation exercise to hit each head of that muscle. I feel it's vital to target each head of each muscle group in order to fully develop the muscle.

Supplementation

My supplement philosophy is very simple. I use supplements to fill in any gaps that whole foods leave or to replace whole foods when life doesn't allow me to use them.

I explain what supplements I use and how I use them in the above sections.

scott dorn

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