Study Start Date:  July 12, 2006

BASELINE PROFILE

Name: 

Scott Shetler

Age: 

31

Occupation: 

Wellness Director/
Business Owner

Residence: 

Georgia

Height: 5'10"

Weight: 205lbs.

Neck: 16"

Shoulders: 48"

Chest: 42.5"

Bicep: 16"

Waist: 37"

Thigh: 23"

Calf:  17"

Scott has been weight training for the past 14 years.  He is involved in medium to high intensity workouts to build power, strength and increase muscle mass.  He is currently training in preparation for a competition to be held within the next 6 months.  
 

Strength Training Goals:

Scott's goals include the following:
1. Reduce bodyfat to around 10%;
2. Build lean muscle; and,
3. Improve competition powerlifts to a 450 squat, 350 lb. benchpress and 500 lb. deadlift.  Current stats:  425 lbs. squat, 285 lb bench and 430 lb deadlift. 
 

Athletic Achievements

2005 WNPF GA State Powerlifting Championships - 1st Place 220 Novice;
2005 WNPF USA Powerlifting Championships - 1st Place 220 Open Class;
2006 WNPF GA State Powerlifting Championships 198 Open Class.
 

Nutrition:

Scott consumes red lean meats 3 times a day, fish once a week, lowfat yogurt once  a day, caffeine daily (usually two cups of coffee and a diet soda), 1-3 fruits a day, 1-2 servings of veggies a day, some type of sweet almost daily (usually cookies or dark chocolate), peanut butter natural once a day, eggs 3-5 times, whole grain bread 1-2 times a day, oatmeal or high fiber cold cereal once a day. milk or chocolate milk 3-6 times a day, balance or other protein bar once a day." 
 

Supplementation:

Scott supplements his diet with the following:  Origin vitamin c 1000mg, Origin vitamin e 400 iu, equate multi 1 tablet, protein 1-3 scoops per day Syntrax or Cytosport brands, sometimes creatine.
 

Hobbies and Special Interests:

"I enjoy powerlifting and strength sports, physical culture, white water and adventure sports, football and hockey, music, Dunkin Donuts iced coffee and spending time with my wife."
 

Reason for Participating in the Study: 

"As a health and fitness professional I have always been interested in the effects of supplemental EFA's on health and performance."
 

Weightlifting/Event Training: 

Health and Fitness  Background by Scott Shetler:

I am a 31 year old novice powerlifter. I work as a personal trainer both managing a fitness center and running my own strength training and conditioning business.

I first got involved in weight training during my junior year of high school. I wasn’t very athletic and was very skinny. When I started weight training my main goal was to build muscle. After high school I joined the NAVY and continued to workout regularly in the gym. Unfortunately I didn’t have a lot of direction and would fall victim to the latest and greatest workout in whatever bodybuilding magazine was on the newsstands so my training lacked focus and direction. After starting college in 1995 I became more focused on drug-free bodybuilding and this is the direction my training began to take. I made some decent results and this actually led to my decision to become a personal trainer. As I became more involved in the training industry, I began to gain an appreciation for athletics and began working with athletes on strength and speed development programs. Around this time I became involved with martial arts and structured my training goals around this performing mostly bodyweight and kettlebell drills with little focus on absolute strength training. As I became more involved in the development of strength and speed programs for athletes I decided I needed to get strong myself and this is when I was introduced to powerlifting in the spring of 2004. I am still a novice powerlifter and have only competed in three meets thus far, achieving a Class 4 ranking.

When I began my lifts were 245lbs in the squat, 210lbs in the bench press and 265lbs in the deadlift. My best meet lifts are a 425lb squat, a 285lb bench press and 430lb deadlift to date. The biggest obstacle I have is making time to rest. I train people 6-7 days a week. I am the director of a fitness center and run my own private training business and this makes for very long days. Sometimes it is very hard to muster the energy to get through my workouts after a long day, but thankfully I have a very dedicated training partner who keeps me motivated.

As far as my own training I lift four days per week. I have two squat/deadlift days per week and two bench press days per week. I perform a maximum effort day for the squat/deadlift and one for the bench press. On the squat/deadlift day I perform an exercise for a maximal effort (>90%) that is a variation of a squat, deadlift or good morning. After the max effort lift I perform supplementary and accessory lifts for the posterior chain/hamstrings, low back and abs. On the max effort bench press day I perform a variation of the bench press for a maximal effort (>90%) and follow it with supplementary and accessory exercises for the triceps, lats, upper back and delts. The other lower body workout is a dynamic effort workout for the squat/deadlift. On this day I usually perform 8-10 sets of 2 reps in the box squat with 50-60% of my 1 rep max along with bands or chains attached to the bar. I finish this workout with supplementary and accessory exercises for the hamstrings, low back and abs. On the dynamic effort bench press workout I usually perform 8-9 sets of 3 reps with around 50% of my 1 rep max, again with bands or chains attached to the bar. I finish the workout with supplementary and accessory exercises for the triceps, lats, upper back and delts. I also use kettlebells pretty extensively in my training and do supplementary work for neck and grip strength.

For nutrition I try to maintain a healthy diet and usually try to eat 80-90% clean foods and 10-20% “cheat” foods. Since I am not a physique competitor I usually struggle more with eating healthy than making all my workouts!

My goals are to eventually achieve an elite total in the sport of powerlifting and to continue to build my business with a focus on strength and speed development programs for athletes.

 

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