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Natural Bodybuilder Sean Sullivan
That night I became hooked and have been a bodybuilder ever since. I began competing in 1983 as a teenager, and have not stopped except for a few years during the first Gulf war, and right after the birth of my daughters. I have served in the USMC as a grunt, and the Army as a commissioned officer and helicopter pilot. I am currently employed as a police officer in Mashpee, MA. Now what does this have to do with me knowing what I am talking about? Nothing! But, it should illustrate that I am not in this for the money! Over the last 25 years I have managed to earn a collage degree in Aviation science with a biology minor, train under the best coaches in the world and attend any worth while seminar or expo looking for better information. My resources are not out of main stream magazines, and I never pick up a copy of Flex unless its to look at the photo's. I have no personal training certification of any kind, but I was part of the board that collaborated on the first testing procedure in Venice, CA at World Gym. The course was designed to bring new trainers up to speed, and evolved into the best we now call "certification". I am not a personal trainer therefore, but I consider myself a coach. Contest History and Stats:
Wife: Debbie (my rock) Children: Sarah,13 and Kayla,8 Years Training: 27 Years competing: 21 Body type: Endo/meso Weight: contest: 154-168 Off season: I have been as high as 242! (not a pretty site) Training: You name it, I have done it! Favorite Bodybuilders: Greg Rando, Chet Yorton, Mark Rogers, Frank Zane, Mohammad Makkawy and Lee Labrada Diet: Again, you name it..... Favorite products: Beverly, AST & Scivation. Favorite book: "Stranger in a strange land" Favorite TV show: CSI Music: E.L.O., U2 and Third Eye Blind Contest placements: With over 50 shows, I'll just hit the highlights.
1983 AAU Cape Cod: 4th teen MY DIET PHASE PLAN SUPPLEMENTS:
2 scops BCAA's first thing in the AM PHASE I - WEEKS 22-10 Upon waking 1 scoop whey protein Meal #1 8 egg whites - 2 yolks 1/2 oats, 1/2 cantaloupe or 8 strawberries or small apple Meal #2 6 oz. chicken, turkey or tuna Meal #3 2 cups salad containing choice of salad vegetables w/ 1 tbs. oil + 1 tbs. vinegar Pre workout 1 scoop VP2, 2 scoops branch chain aminos, creatine Post workout 1 scoop VP2, 2 scoops branch chain aminos, 5 grams creatine, 8 oz Gatoraid Meal #4 8 oz. chicken breast, turkey, or fish Meal #5 6 oz. chicken, turkey breast, or fish PHASE II - WEEKS 9-6 Upon Waking 6 aminos, 2 scoops BCAA's Meal #1 7 egg whites - 1 yolk Meal #2 6 oz. chicken, turkey or tuna Meal #3 2 cups salad containing choice of salad vegetables w/ 1 tbs. oil + 1 tbs. vinegar Pre workout 1 scoop VP2, 2 scoops BCAA's, 5 grams creatine Post workout 1 scoop VP2, 2 scoops BCAA's, 5 grams creatine Meal #4 6 oz. chicken breast, turkey, or fish Meal #5 6 oz. chicken, turkey breast, or fish PHASE III - WEEKS 5-3 Day One: Meal #1 6 egg whites (can use onion, tomato and peppers) Meal #2* 6.5 oz. Tuna or chicken Meal #3* large salad containing choice of salad vegetables w/ Flax Oil and
vinegar for a dressing Meal #4 6 egg whites (can use onion, tomato and peppers) Meal #5 6.5 oz tuna or chicken Day Two: Meal #1 6 egg whites - 1 yolk Meal #2* 6.5 oz. Tuna or chicken Meal #3* large salad containing choice of salad vegetables
w/ Flax Oil and vinegar for a dressing Meal #4 6 egg whites + 1 yolk Meal #5 6.5 oz. Tuna or chicken Day Three: Meal #1 6 egg whites - 1 yolk Meal #2* 6.5 oz. Tuna or chicken Meal #3* large salad containing choice of salad vegetables
w/ Flax Oil and vinegar for a dressing Meal #4 6 egg whites + 1 yolk Meal #5 1/2 cup oats Add 6 BCAA's pre and post workout and 2 scoops glutamine with one scoop creatine select sipped through the workout. PHASE IV WEEK 3-1 THE FISH DIET Meal #1 7 egg whites, 1/2 grape fruit Meal #2 6 oz cod fish, 2 cups green beans Meal #3 6 oz codfish, large salad with 1 tbsp flax dressing Meal #4 7 egg whites, 1/2 grapefruit Meal #5 6 oz cod fish, 2-3 cups green beans Meal #6 6 egg whites, large salad Every 3rd day I took in a refeed meal consisting of 75-100 grams of complex carbs FINAL WEEK Almost all of my final week came from Layne Nortons article on competition dieting that is posted on his website. Carbohydrate Intake: (all in the form of sweet potato or oats, total devided into 6 meals)
Sunday 0.75 g/lb bodyweight.
· 15 Days Out - Begin sodium loading. Salt or season all meals and eat foods high in sodium. By increasing sodium intake during the "sodium loading" phase, your cells' sodium pumps will become up-regulated (working harder than normal) and pump Na+ ions out of the cell to maintain the equilibrium ion gradient. When you begin to drop sodium intake, your cells' pumps will still be up-regulated, but since sodium intake is low it will pump out more sodium than normal and with it, a lot of water will be excreted (water levels fluctuate in relation to ion concentrations). During this time (5 days out up until the day before the show) you will begin to flatten out and look smaller than normal due to less water being held. Don't fret, as the final days of this program will fill you out nicely. Begin your carb repletion at least 6 hours before pre-judging. Ingest 30-60 grams of carbs every 2 hours. People with faster metabolisms should consume more carbohydrates during their load and people with slower metabolisms should consume fewer carbohydrates during their load.
There is some anecdotal evidence among competitive bodybuilders that a high fat meal may increase vascularity for a short time after the meal. I can say that I have personally experienced this effect myself, hence why I recommend some fat at this meal. About 30 minutes prior to stepping onstage you should begin sipping a small sugar drink such as Gatorade. This will continue to hydrate the body and also will ensure that you have plenty of energy for the intense posing you will soon perform. After pre-judging, continue eating 30-60 g of carbs every 2 hours until the night show. As a side note I highly reccomend Laynes article to anyone looking for the best peak week possible.
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I have been around this sport since 1978. I started by meeting some guy named Arnold at a seminar he was giving in Columbus Ohio. He seemed to know at the time I was a troubled youth so he produced two tickets for my mother and I to see the Mr. Olympia and go to the after party.
Birthday: April, 28 1965
SODIUM
FITNESS ATLANTIC 2011
CLASS OF 2011 SHOW REPORT
