UPDATED: Scott Francis – Former 21st Bodybuilder, Now TV star & Model.
How did you get started?
At the age of 17 I was a national level basketball player. After turning professional before I went to university I was told I needed to put on some muscle. My brother was friends with the bodybuilding guru Neil Hill who owned a gym nearby. I joined and very soon it became obvious that I was gifted regardless of my skinny frame. As I grew so fast I was told to top bulking for Basketball as I was becoming too muscular, later that year an injury ended my professional Basketball career and I went onto study at university instead.
Within two years I went from a very lean but athletic 15st to 21st (my ex girlfriend was a feeder!). As a teen I could Bench 400lb for rep’s & Deadlift 500lb for reps! Everyone at Neil’s gym trained seriously, my training partner was Duane Creese (Top UKBFF Competitor) at 14st he could Bench 500lb, Squat 700lb and Shoulder press the 170lb Dumbells so my strength seemed pretty pity-full! I then went onto buying my first health club, at this point I was bitten by the iron bug & completely hooked!
What your diet consists of & why?
I’m a great believer in the ‘Caveman’ diet, I eat a lot of Red Meat, Fish, Lean steak & Mince for my main protein sources. As for fat I use Flaxseed Oil, & Omega 3’s. I try have Vegetables and salad with most meals, I’m a huge fan of crab and salmon. I’m a brilliant cook and a huge fan of high protein high fat living, I seldom have carbs .
Above show’s my huge transformation from 21st to 13st, I can now run a mile in just over 5 minutes!
What supplements do you use?
I use all of the range from my sponsor fightlinediet.com, I’m a firm believer in BCAA’s as they are important when growing / dieting to repair muscle tissue and create energy. I also use a lot of Whey Isolate to compliment my red meat diet. This gives me protein which is easily digested as opposed to the red meat. Finally I use a lot of Vitamin C & E, Glutamine and I use fightrush pre workout to improve my focus and get that terrific pump! I also use fightline extreme burners which help keep me lean & and looking peeled. If I’m trying to add size I’ll use their pure creatine.
Example of diet
- Meal 1: 10 Eggs, 50g Whey shake Fightline Protein100.
- Meal 2: 200g Red meat salad, Mozzarella, Fightline Omega serving.
- Meal 3: 200g Red meat salad, Mozzarella, Fightline Omega serving.
- Meal 4 (PRE-Workout): 2 x Fight Rush, 4 x Fightline Extreme Burners.
- Meal 5 (POST-Workout): 75g Fightline Diet Whey, Creapure & 10 egg whites.
- Meal 6: 200g Red meat salad, Mozzarella.
- Meal 7: Chicken & Broccoli or other Mediterranean vegetables..
- Meal 8 (PRE-bed): 5 Egg whites & 1 Scoop Fightline Protein100.
Note: I also use various healthy oil’s & supplements at key times during the day to aid growth and recovery.
What does your current work-out routine look like?
I train via my own unique style of training – The Alpha Hybrid System. This style of training engulfs very basic lifting principles with core fitness and athletic elements of bodybuilding. I find this keeps myself, my athletes & clients very strong and dense. I have a unique progression template which always means my clients are moving forward. Each bodypart is trained as soon as it recovers in a conjugated way, my clients can hit a bodypart 3 times in 10 day’s.
What are your max lifts?
I’ve just gone through a whole new transformation from 21st bodybuilder to 13st fitness athlete and my strength is still second to none! Strength has always been a big part of my lifting ever since I was coached by Dante Trudel (Founder of DC Style Training) back in 2001.
- 305kg Squat – 2 Reps.
- 165kg Barbell Shoulder Press – 2 Reps.
- 140kg Barbell Behind Neck Press – 1 Rep.
- 200kg Incline Bench Press – 3 Rep.
- 45kg Alternate Dumbbell Curl’s for reps.
- 210kg Barbell Bent-Over Row’s.
- 307kg Deadlift – 1 Rep.
What’s your opinion on the run of the mill “Bulk & cut” way of training?
It doesn’t work! The body is simply more efficient when lean. Metabolism & recovery functions much better, fat is not something you can flex so why carry it? The diet needed to cut down often leads to loss of muscle anyway! I’ve personally gained more through staying lean, circa 10-12% bodyfat.
What music do you listen to when training?
I love hip hop so it’ll be dmx, ll cool j, 50 cent gets me angry!
How do you stay motivated?
My piers play a huge role in motivating me! The Fightlinediet team are all top models and businessmen so this keeps me focused on playing catch up! I like to be the best or one of the best at everything I do. It gives me a sense of self worth!
What are your overall goals in bodybuilding?
None now that I’m focused on different aspects of fitness. I’m now trying to keep a lean athletic healthy look for my film/TV career.
What has been the highlight/s of your career so far?
Being chosen for the BBC documentary “I hate my body” and sponsored by fightlinediet.com! I’ve represented Europe’s largest nutrition company (MaxiMuscle) and had great fun building my career upto Fightline and this tv opportunity. I also have a role in a British gangster film which I start in the new year. I hope to do more work in tv and film.
Who is your favorite bodybuilder, strongman or powerlifter?
Arnold Schwarzenegger! He’s my idol…I also have respect for Jay Cutler as he’s a good businessman and athlete!
If you could give someone one piece of advice, what would it be?
Stick with it and plan! I log every workout I’ve ever done, you need to know what your body can do. Make sure your dedicated to it and never miss a session! I’ve trained at 1 AM, 4 AM e.t.c. I always get it done!
Personal Training: Alpha Fitness Solutions are currently accepting new client’s, for more info e-mail Scott@scottalpha.com.