Natural Bodybuilder Sean Sullivan

Bodybuilder Sean Sullivan 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.

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:

Sean Sullivan Birthday: April, 28 1965

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
1987 AAU Venice Beach: 2nd
1990 AAU New England: 1st Short class
1993 NABBA Bay State 1st Short
1994 NABBA Mass state 1st Short
1995 ANBC Colonial Classic 1st Short
1995 NABBA Natural Jr. USA 1st Short
1996 ANBC North Atlantic States 1st Short
1996 ANBC Yankee Classic Overall men's champion
2001 ANBC Granite State Overall men's Champion
2001 NBI Natural USA men's amateur Champion
2003 OCB Golden Triangle 1st men's short
2003 Musclemania DC 1st men's welter wt.
2003 ANBC National Championship Overall
2004 NPC Northeastern 1st men's Light wt.
2004 NPA Tri-cities Masters and Open Champion
2005 OCB Yorton Cup 1st Masters and open Lt. Wt.

MY DIET PHASE PLAN

SUPPLEMENTS:

2 scops BCAA's first thing in the AM
6 fish oil caps @ meal #2 and #10
2 Dymetadrine extreme upon waking & pre W/O
4 ZMA caps at bed time
2 Scoops BCAA's pre/post W/0 (Xtend or Glutamine select)
2 scoops BCAA's bedtime
multi- with meal #2
3 Sesamin caps/day
3 antioxidants caps post W/O

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
2 cups vegetables and 6 oz sweet potato

Meal #3

2 cups salad containing choice of salad vegetables w/ 1 tbs. oil + 1 tbs. vinegar
8 ounces tuna or other lean protein
6 oz sweet potato or 1/2 cup brown rice

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
2 cups salad

Meal #5

6 oz. chicken, turkey breast, or fish
1 1/2 cup vegetables
1 tbs. Flax Oil

PHASE II - WEEKS 9-6

Upon Waking

6 aminos, 2 scoops BCAA's

Meal #1

7 egg whites - 1 yolk
1/2 cup oats, 1/2 cantaloupe, or 8 strawberries

Meal #2

6 oz. chicken, turkey or tuna
1-cup vegetables

Meal #3

2 cups salad containing choice of salad vegetables w/ 1 tbs. oil + 1 tbs. vinegar
8 ounces tuna or other lean protein
1 carrot

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
2 egg whites

Meal #5

6 oz. chicken, turkey breast, or fish
1 1/2 cup vegetables
1 tbs. Flax Oil

*Every Wednesday and Saturday have 20 grams liquid carbs with the post training VP2 and eat the following meal in place of meal #5: 3/4 cup oats, 6 oz sweet potato, 1 banana, 1 cup vegetables with 1 tbs. peanut butter.

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
6 oz tuna or chicken

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
1-cup vegetables (usually green beans)

Meal #3*

large salad containing choice of salad vegetables w/ Flax Oil and vinegar for a dressing
4 oz tuna

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
1-cup vegetables (usually green beans)

Meal #3*

large salad containing choice of salad vegetables w/ Flax Oil and vinegar for a dressing
4 oz tuna or chicken

Meal #4

6 egg whites + 1 yolk

Meal #5

1/2 cup oats
6 oz. sweet potato
1-cup green beans, 1 tsp. Peanut butter

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.
Monday 0.6 g/lb bodyweight.
Tuesday 0.4 g/lb bodyweight.
Wednesday 0.3 g/lb bodyweight.
Thursday 0.2 g/lb bodyweight.
Friday Repeat Thursday.

Sean Sullivan bodybuilder SODIUM

15 Days Out - Begin sodium loading. Salt or season all meals and eat foods high in sodium.

10 Days Out - Reduce sodium to 4000 mg per day.

5 Days Out - Reduce sodium to 2000 mg per day.

2 Days Out - Reduce sodium to 1500 mg.

1 Day Out - Reduce sodium to 1000 mg.

Show Day - This is directly off of Laynes article

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.

Only take bites of protein (i.e. bites of chicken breasts) every few hours. Drink enough water to quench your thirst, nothing more and nothing less. Two hours before pre-judging ingest a high carb/fat/sodium meal containing approximately 75-90 g of carbs, 20-30 g fat, and 1000-2000 mg sodium. This meal will really help you to fill out. By sodium depleting for several days prior you will have increased your body's ability to store more sodium. Since your cells have been deprived of sodium for several days they will be more likely to retain sodium (and the water that goes along with it) intracellularly and store less of it subcutaneously. Couple this with the increase glycogen retention inside the cell and you will fill out.

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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