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As a well-known actor - he got his big break on no less than long running hit series, Coronation Street - Scott Wright, a UK television, stage and film star who has also appeared on screen institutions such as Emmerdale Farm, Doctors and Crossroads, has spent much of his life soaking up the limelight, and well-deserved adulation, as only a personality of his standing can.
However, with fame and fortune and other assorted trappings of success came, for him, a lifestyle fraught with hidden dangers, many of which would serve to prompt a complete change of focus for the 35 year old from Manchester.
With parties, booze and adoring female fans, all on tap, Wright, after 16 years acting and experiencing the accompanying 'pleasures' the industry invariably brings, found himself, at age 35, overweight and feeling lousy.
With a 25-percent body fat reading confirming what he had for many years felt (literally and figuratively), the former county-level sprinter and athletics champ decided enough was enough and in 2008 enlisted one of the world's most renowned nutritional advisers and bodybuilding coaches, Kerry Kayes, to guide him out of his hedonistically induced state of deterioration.
Scott Enlisted One Of The World's Most Renowned Nutritional
Advisers And Bodybuilding Coaches, Kerry Kayes.
A big fan of bodybuilding from a young age, Wright, with Kerry's recommendation and words of encouragement and knowledge steeped in over 30 years working with elite athletes at the pinnacle of their respective professions, made the decision to seriously hit the iron on February 2008.
But it was never going to be easy for the self-confessed chocoholic. Especially with Wright's end goal being a bodybuilding guest posing spot amongst three top-level professional bodybuilders on stage at Kerry's North-West Championships in Warrington, on May 25 of that year.
Setting the challenge over a 12-week period made Wright's body transformation proposition not only a do or die situation - where losing 30 pounds while dropping almost 20 percent of the unsightly body fat he had accumulated on a steady diet of KFC and chocolate bars would surpass even the expectations of coach Kerry's critical eye - but one of mounting pressure.
If he were to screw up, the whole world would know of his failures, as, being a media star, his shortcomings would be aired for all the public to see. And, compounding the pressure, he would be posing down with elite level bodybuilding champions including the great IFBB champion Chris Cormier, which could only add to the stress associated with getting into extreme shape in a relatively short space of time.
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Chris Cormier At The 2007 Atlantic City Pro
Bodybuilding, Fitness And Figure Contest.
View More Pics Of Chris Cormier At The 2007 Atlantic City Pro
Bodybuilding, Fitness And Figure Contest.
As the world now knows, Wright did meet all of his bodybuilding objectives and did himself and his trainer Kerry extremely proud. In dropping 30 pounds, which resulted in him losing seven and a half inches off his waistline while adopting the ripped and muscular look that many lifelong iron devotees would kill for, Wright, tanned and oiled, strode the stage like he owned it.
Considering how far he had come in such a short period and observing the fact that he did it all 100 percent naturally, it could be argued that the stage is not the only thing he owned that night.
In the following interview Wright discusses exactly how he was able to achieve such remarkable bodybuilding progress in 12 weeks. From overweight actor to well muscled and extremely defined transformation success story, the UK star has gained a whole new following of fans within the burgeoning health and fitness community. Here, he shares his story while his trainer Kerry outlines the specifics underpinning the phenomenal success he attained.
[ David Robson ] Kerry. How did you first come into contact with Scott and when did you begin working with him in your capacity as trainer?
[ Kerry Kayes ] A mutual friend was doing a book signing and Scott came up to me and we started chatting. He told me about the (body transformation) idea and we agreed to meet to discuss it. He had let himself go badly and wanted to get back into shape; originally he wanted to compete, but I told him I didn't think it was a good idea. But, I told him as I was promoting the UK's Northwest qualifier in 12 weeks time, he could guest pose there. I thought this was far more reasonable.
[ DR ] What initial impression did you have of Scott regarding his motivation and willingness to improve his physique?
[ KK ] At first I had no idea, as we had only sat down and had a meeting. He had never trained at Better Bodies (Kerry's gym) and I had never seen him train but he seemed very motivated. I agreed that I would meet him every morning at about 7am, as we are both busy men and I wanted to prioritize his training. I told him I would take the horse to water but he had to drink it. I was not going to babysit him.
I did not tell him that after the first week, but I was thinking that if he did not have it in him I was going to walk. I wanted to see if he had it (the desire to improve) without any warning. Within a couple of workouts, I knew he had it.
[ DR ] What was Scott's weight prior to his transformation and what did he weigh upon completion?
[ KK ] Scott's starting weight was around 200 pounds and upon completion he weighed 170 pounds.
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Scott's Starting Weight Was Around 200 Pounds
And Upon Completion He Weighed 170 Pounds.
[ DR ] Scott. What initially inspired you to achieve your body transformation goals?
[ Scott Wright ] After a few years of falling into the usual bad habits of binge drinking and eating and making countless promises to myself, I decided something had to be done. I formed a small television production company in February and bodybuilding was the first thing I thought of to make a documentary on. The 12 weeks idea came after that.
[ DR ] Putting to one side the binge drinking and bad eating habits you have mentioned, were you otherwise very active before taking on your transformation? If so, what did you do and what level of training success had you previously achieved?
[ SW ] From an early age I was always into weights and athletics. I competed at county level as a sprinter and eventually the weight training took over. In my early 20s I became an actor and I was cast in many roles as a result of my body. I was still fairly active just before I started my challenge; it was really only the volume of food I was eating that made me out of shape.
[ DR ] Kerry. What are some of the challenges you faced in helping Scott get into the best shape of his life?
[ KK ] We needed to cut back on his calories so that his body would metabolize his stored body fat, yet because we were increasing his workload in weightlifting, he needed more nutrients to repair muscle and stimulate some form of growth, so I used more supplements, as with this method we could control the process better.
We Needed To Cut Back On His Calories So That
His Body Would Metabolize His Stored Body Fat.
[ DR ] Scott appeared to have a good basic structure to begin with. What specific areas did you feel he needed to prioritize to reach his transformation goals?
[ KK ] Yes, you are right, he did have a decent structure. As I said earlier, he had trained. Our main goal was just to get rid of all the body fat, but also obviously to get the muscles more efficient and fuller as well. There is only so much you can do in 12 weeks.
[ DR ] Given you were, Scott, out of shape prior to your bodybuilding efforts under the guidance of Kerry and had a different mindset with regards to health and fitness, what positive psychological changes did your bodybuilding program create for you?
[ SW ] Sticking to my bodybuilding program has given me a newfound discipline and hopefully showed others that things are possible if you really give it your best shot.
[ DR ] How hard was it for you to achieve what you did over the 12-week training period and what obstacles made it difficult for you to get into top shape?
[ SW ] It was totally a mission taking so much fat off and adding muscle at the same time, but luckily I had Kerry and CNP there to help. My two biggest problems were my fussy eating habits and my bad back. Eating such bland food really didn't suit my taste buds and I hate boiled chicken and broccoli, so having them during the day was torture! I would chew them and just wash each mouthful down with water. My back has been bad every day of my life for 15 years and I have had a discectomy and 12 other operations on it to date so for my cardio I had to walk long distances, rather than run.
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It Was Totally A Mission Taking So Much
Fat Off And Adding Muscle At The Same Time.
[ DR ] What main goals, Kerry, did you set out for Scott upon working with him?
[ KK ] I did not want him to embarrass himself guest posing at my Northwest. As he was going to stand on stage with three IFBB Pro's - Chris Cormier, Harold Marillier and Karl Tierney. I would have pulled him if he had looked foolish.
[ DR ] Was there a particular aesthetic look that you and Scott were aiming for?
[ KK ] I knew we could never get him to look big, so we were aiming more for an aesthetic look with lower body fat levels; more the classic type of physique.
[ DR ] Was Scott what you might term a hard gainer or did he respond rapidly to your training methods?
[ KK ] Like anybody with a reasonable physique that has not trained for some time, Scott responded quite quickly. It was only 12 weeks so I could never tell you if he was a hard or slow gainer; it was just about getting rid of body fat and stimulating and filling out his muscles.
[ DR ] Scott. What was the toughest aspect of achieving your bodybuilding goals, the training or the nutrition?
[ SW ] It was just the monotony of the diet that drained me, plus I am a chocoholic!
It Was Just The Monotony Of
The Diet That Drained Me.
[ DR ] How crucial was your trainer Kerry in helping you to get to where you needed to be? What tools did he provide you with to be at your best physically?
[ SW ] Firstly I have a great deal of respect for Kerry and I just wasn't going to let him down. He is an expert in his field and he has been there himself as a competitor. I knew a lot about training and nutrition but Kerry filled in the gaps where I had been going wrong
[ DR ] Was Scott an easy client to work with, Kerry?
[ KK ] Yes he was. Although he had not trained recently, he had trained in the past so I knew that he had the discipline there. Scott is easy to get on with, as well.
[ DR ] Could you provide an overview of the training program you designed for Scott?
[ KK ] Scott's program was a typical four-day split with as much aerobic work as he could possibly do, along with plenty of nutrients comprising a low Kcal environment to enable his body to strip fat for fuel, but with enough un-denatured proteins to give his muscles the stimulus he needed.
There is no such thing as a precise (exact number of sets and reps) workout with somebody who is losing so much body fat so quickly. You have to be able to adapt and adjust the workout. What follows is a basic outline. It (Scott's program) was a 4-day split.
Yes, some of the bodybuilders on Bodybuilding.com will think these are relatively short workouts; well, yes, they were, but Scott has got a terrible bad back (he has had surgery) so everything was adapted and on some days he was doing two hours of aerobics. We felt the fat burning aerobics were more important than the bodybuilding exercises, for obvious reasons.
- Day 1 - Quadriceps & Calves
- Day 2 - Chest & Biceps
- Day 3 - Rest
- Day 4 - Back & Hamstrings
- Day 5 - Shoulders & Triceps
- Day 6 & 7 - Rest
Day 1 - Quadriceps/Calves:
- Leg Extensions: 3 warmup sets of 10-12 reps
- 45 Degree Leg Press: 3 sets of 8-10 reps
- Hack Squat: 2 sets of 8-10 reps
- Lunges: 2 sets of 8-10 reps
- Standing Calf Raises: 3 sets of 12 reps
- Seated Calf Raises: 2 sets of 12 reps
Day 2 - Chest/Biceps:
- Dumbbell Flyes: 3 sets of 8-10 reps
- Dumbbell Press: 3 sets of 8-10 reps
- Incline Barbell Press: 2 sets of 8-10 reps
- Flat Bench Dumbbell Pullovers: 2 sets of 10-12 reps
- Dumbbell Curls: 3 sets of 6-8 reps
- Cable Curls: 2 sets of 8-10 reps
Day 4 - Back/Hamstrings:
- Close Grip Pulldowns: 3 sets of 8-10 reps
- Seated Cable Row: 2 sets of 8-10 reps
- Dumbbell One Arm Row: 2 sets of 8-10 reps
- Bent Over Barbell Row: 2 sets of 8-10 reps
- Hyperextensions: 1 set of 10-12 reps
- Lying Leg Curls: 3 sets of 8-10 reps
- Stiff Leg Deadlifts: 2 sets of 10-12 reps
Day 5 - Shoulders/Triceps:
- Dumbbell Side Lateral Raises: 3 sets of 8-10 reps
- Rear Delt Raises: 2 sets of 8-10 reps
- Shoulder Press: 3 sets of 8-10 reps
- Barbell Upright Rowing: 2 sets of 8-10 reps
- Skull Crushers: 3 sets of 10 reps
- Triceps Pushdowns: 3 sets of 10 reps
- Do abdominal work when you like, or when you have energy left in the tank.
- Scott did abs twice a week, but varied the days to suit his energy levels.
- Scott did various exercises on his weight days, but altered them every day, again, to suit his energy levels.
- Scott did CV (cardiovascular) work 7 days a week.
[ DR ] What modifications, if any, were implemented in Scott's program to prompt further results as his training progressed?
[ KK ] We were always changing it as it was quite an intense 12-week program and you had to tweak it as you went along. I felt I had to prioritize the loss of body fat so his aerobics were equally, or more important, than his weightlifting. His weightlifting workouts, therefore, were short and intense.
His Aerobics Were Equally, Or More
Important, Than His Weightlifting.
[ DR ] How were you able to coordinate your training demands around your acting schedule, Scott? Did you work out on set?
[ SW ] It's easy training and dieting when you're an actor in the UK, as most of the time you're not working. Seriously though, I had a few commitments around that time but like everything in life, if you really want something you find a way of coping. I would prepare the food and take it with me - just being super-consistent was the key.
[ DR ] How did your fellow actors respond to your training progress? Did you, in any way, motivate them to get into shape?
[ SW ] Yes definitely, when my pictures hit the British press they got a great response from within the industry. Since then I have personally helped lots of celebrities over here get in shape, by following the same regime Kerry set me.
[ DR ] Kerry. How was Scott's nutrition program designed to maximize fat loss while helping him to build quality muscle?
[ KK ] I used a lot of CNP's meal replacement drinks: you get 42 grams of truly un-denatured, fast and slow proteins but only 270 Kcals. You'll find that you can lose body fat a lot easier and faster if you don't lose lean tissue. Your body is not designed to lose lean tissue, and when it does, your body goes into emergency mode and slows its metabolism down, but if you are getting enough bio-available proteins, why should your body cannibalise lean tissue?
If you are low in energy foods, your body has to metabolize body fat. This is not a big problem, as body fat is needed as reserved energy and is used accordingly.
- 4 Pro CLA: first thing in a morning.
- 1 Pro MR or porridge with Pro Peptide
- 4 Pro Vital AM Capsules
- 1 Pro Vital AM Tablet Breakfast
- 4 Pro Lipid Tablets
- 1 Serving Pro GF 30-45 minutes before training (upon leaving home)
- 1 Pro Slam: upon arrival at the gym.
Train - 1 PM - 3 PM:
- 1 serving Pro Recover: immediately after training.
- 1 Pro Flapjack: as a snack, if required.
- Pro Slam immediately before run
- 1 serving Pro Recover immediately after run
- Pro MR half an hour before bed
- 1 Pro Vital Tablet
- 1 Pro Vital Capsule sometime in the afternoon, or
- 4 Pro Lipid Capsules evening
Kerry Kaye's Nutritional Notes For Scott:
- You cannot drink enough water throughout the day. I suggest a minimum of 4 litres.
- The reason there are a lot of supplements on this diet is because, through this method, -you can get a lot of nutrients in a low Kcalorie environment.
- If your nutrition was solid food alone then you could not afford the Kcalories to get the nutrition required.
- Always mix your Pro MR, Pro Peptide, Pro Recover and Pro GF with water.
- If you want to snack, you can have a Pro Flapjack or, better still, as much green vegetables you want, whenever you want.
- Because you are getting nutrients throughout the day in the form of food or supplements this will speed up your metabolism.
[ DR ] Scott has confessed to being somewhat of a chocoholic. As far as you could tell, what was Scott's diet like prior to him beginning his training program?
[ KK ] There were lots of fats and simple sugars and this was obvious upon seeing his body fat levels.
[ DR ] In terms of your program's weight training component, Scott, what exercises and methods seemed to work best for you?
[ SW ] I have always believed in training fairly heavy at around the 12 reps, four sets range, training to failure as much as possible. Shoulder presses and lateral raises have always been favourites of mine, but having a good balance of exercises is best. Correct form is of utmost importance over weight (lifted) alone.
[ DR ] What did you like most about training with weights?
[ SW ] Ah that's simple: as Arnold said, "It's the pump!"
[ DR ] Did you lose weight quickly, or was it a difficult process that took a lot of hard work on your part?
[ SW ] The first initial weight loss was dramatic; it was getting rid of that last horrible bit of abdominal fat which proved very difficult.
[ DR ] Kerry. What supplements did Scott use and how did these help with his transformation?
[ KK ] Scott used ProVital for his micronutrients, Pro Omega for his essential fatty acids, three Pro MR's (meal replacements) per day, every eight hours, which gave him enough amino acids - above baseline - so that his body had enough protein for repair and to stimulate his muscles. He also used Pro Slam to buffer any acidosis.
[ DR ] What key personal qualities did Scott possess that made him succeed so well in his transformation?
[ KK ] He didn't look like one, but he definitely had the mindset of a bodybuilder. We all know how hard bodybuilding is - it is more of a mental sport.
[ DR ] Were there times when motivation was lacking in Scott? If so, how did you address these issues?
[ KK ] If there was, he didn't share them with me. I think all bodybuilders at some stage - especially during a contest diet - think, "What am I doing this for?" I know I did.
Scott Wright's Progress:
- Weight: 14.2st
- Body fat 25%
- Waist 36.5''
- Biceps 14.5''
- Chest 42''
- Quads 22''
- Weight: 12.2st
- Body fat 6%
- Waist 29''
- Biceps 17''
- Chest 45''
- Quads 25''
[ DR ] How were you able to handle the strict dieting Scott? Did you ever cheat in this regard?
[ SW ] I didn't deviate once; I didn't want to get told off by Kerry.
[ DR ] How much work did you need to do on your posing? Being a performer, did this aspect of your bodybuilding presentation come naturally to you?
[ SW ] Kerry said I'm not a natural poser, although many people would disagree! We really just kept it so simple - just doing enough to display each muscle group.
[ DR ] What it was like being on stage, posing down at the conclusion of your transformation?
[ SW ] It was very emotional, to be honest, and the crowd were great, very supportive.
[ DR ] Were you satisfied with Scott's overall result, Kerry?
[ KK ] Definitely, look at the pictures. Twelve weeks is not a long time.
[ DR ] Do you feel that had you had more time to work with Scott, more physical gains could have been accomplished? Or was 12 weeks sufficient for what Scott was wanting?
[ KK ] Of course, but the whole challenge was to do it in 12 weeks. It kind of made it more exciting and entertaining. Do you want to climb a hill or do you want to climb Mt. Everest?
[ DR ] Will you continue working with Scott?
[ KK ] I believe we had a real positive effect on Scott, as he now owns a gym called Heavenly Bodies in Oldham, he is a good customer of CNP as he knows the products work and he has now passed on to other people what we did.
[ DR ] How is your training program structured today, Scott?
[ SW ] I have my own gym now and I'm a personal trainer, so I do cardio all day with my clients, which is easy and means I don't have to do my own. Training is usually one body part per day over six days.
[ DR ] What are your current training goals?
[ SW ] Just really to eat well and keep my body fat low.
[ DR ] Would you contemplate competing in a bodybuilding competition?
[ SW ] I would love to and you never know, although I'm enjoying eating chocolate rather too much at the moment!
[ DR ] Well, be sure to let us know if you do decide to compete. I would like to wish you all of the very best for your future training successes Scott, and thank you both for your time.
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