In order to stay lean AND extremely healthy all year round, 
it is important to eat lots and LOTS of greens and incorporate as many different varieties as possible. I include at least one salad into my daily routine, which includes a lot of veggies mixed in. Always make sure to use Romaine lettuce or spinach as opposed to iceberg lettuce, which has no nutritional value whatsoever. I will literally throw everything into a salad to make it burst with flavor. Some of my favorite things to include are cucumbers, mushrooms, grape tomatoes and some type of pepper (red, green, yellow or orange). Also, I often include some healthy fats such as walnuts or avocado. And instead of using a store bought dressing…make your own! I find if you have a solid high powered blender you can easily create any combination that is right for you! Personally, I enjoy a blend of cashews and oranges (3 oranges to about ¾ cup cashews) or peanuts and oranges. Blend these together and bam! Your own dressing or dip…and 2 ingredients so you KNOW exactly what kind of nutrition you are getting. Great vitamins and monounsaturated fats right there!
We are here with NPC Men’s Physique Competitor Scottie White. Scottie you have been great every time you’re on stage so what are your thoughts on the Men's Physique Division? 
The Men’s Physique division has taken the fitness community by storm; it allows a median between bodybuilding and fitness model physiques. Training for Men’s Physique requires a training strategy to enhance the overall beauty of symmetry with lean muscularity. I enjoy including cross fit exercises into my work out without the concern of burning too much muscle. Staying consistent with proper nutrition allows me to maintain a lower body fat percentage in preparation for my show. I’m very thankful to the NPC for opening up such an exciting new division. I enjoy the entertainment value of presenting the audience with a male sexiness on stage with the laid back board shorts. The division has grown since I’ve competed in the first ever NPC Men’s Physique early this year in Culver City and more competitors has continued to jump onboard. I have competed in three shows and gained much needed experience that will aid me on the national level in competing for my pro card. I train to win, not just to place, so I leave it all on the stage for the judges. There are awesome competitors in this division whom I have the pleasure of sharing the stage with. I’m truly blessed after a successful retirement from the U.S. Marines to be able to compete on this level with great results. The Marines forced me to adapt and overcome pain during the rigors of physical training, so I will accept nothing less from myself to bring the best each show. Thank you all for supporting me during my journey, and when on stage I will continue to give you what you deserve-my best….
If ever you've walked into the gym and seen the one individual who was tossing his or her weights around, producing movements as if to be taken over by inner demons, you can imagine what a short lived bodybuilding career this person would have. Men’s Physique training takes dedication and a whole heck of a lot of hard work. The body is to undergo much stress and pain if one is to be a successful competitor. However, the stress doesn't have to turn into strain. The pain should be the type that furthers your growth not hinder it. Understand that the body will respond and produce more rapidly by practicing proper movements. Not using your body as a torquing device to lift a weight is wasn't meant to lift, is paramount. So many athletes end their careers needing prosthetic knees and constant physical therapy due in part, partially, to the poor form they used for so many years in the weight rooms...
“Either your dream overcomes your fear or you fear overcomes your dream.” 
It’s been 12 years since I started this fitness quest for my “dream”. 4380 days of lugging around a cooler, everywhere I went .Roughly 1460 leg days of squatting till I fell over and got sick. A long, hard, unpaved road full of full of ups and downs, speed bumps, forks, and many twists and turns. But, at last I am here! I have made it! Beat the odds…and the best part is, this is just the beginning!!!
I wanted to share with all of you a few techniques I use to stay motivated...
There are many things you can do to 
improve your health and accelerate fat loss. None of them are simple or more important than this one thing: Drink more water. Now, I know what you are thinking, you drink plenty of water and can drinking more water really improve my health? Well as you may know the human body is made up of 60% water. Water is an essential nutrient and all chemical reactions in the body depend on it. So how does this translate to fat loss and improved health? Let me break this down for you.
-Water flushes out the by-products of fat breakdown and toxins from the body. When we become dehydrated the kidneys don’t work at their full potential and then the liver doesn’t function optimally, thus fat loss is hindered. Basically, your organs function properly when hydrated so the body functions better!
Many have heard the st
ory of the seasoned Fisherman who took his son out one day to fish for crabs; as they were placing crabs in the bucket the young boy asked his father “why don’t we have a lid on the bucket, the crabs will all escape?” The father replied, “you see son, as long as there is more than one crab in the bucket, if one tries to escape, the others will grab a hold and pull it back down.”...
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