Amateur Bodybuilder of the Week: Sean Sheehan

Amateur Bodybuilder of the Week: Sean Sheehan! - Pics and info and more!
  • Name: Sean Sheehan
  • E-mail:
  • Age: 37
  • Where: Collegeville, PA
  • Height: 5' 9"
  • Weight: 200 Lbs., Contest: 165 Lbs.
  • Years Bodybuilding :1
  • Favorite Bodypart: Legs
  • Favorite Exercise: Deadlifts, squats, bench and chin ups.
  • Favorite Supplements: Universal Nutrition BCAA stack, Cretine, Designer Whey, Glutamine, Nitrobolic Extreme by VyoTech Nutritionals and ALA.

How Did You Get Started?

When I first started working out in my early 20's I had a dream to one day compete. Due to my occupation I didn't have the time to eat and train like one would need to obtain this goal. I was traveling 5 days a week and at times finding a gym was difficult. The first thing I would due when I checked into the hotel was open the phone book and look for a gym. Eating out for every meal made it difficult to eat clean; I used a lot of shakes.

A few years after I stopped traveling I decided it was time and started working toward the goal of entering a contest. I planed to enter a show in the fall of 2004. In June I suffered a back injury and had to postpone my plans until the spring of the following year.

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In January of 2005 I was introduced to Amy Johnston who prepared me for the first 2 shows. This was not an easy task I was raw and very self conscious, for the first couple posing sessions I kept my tank top on. I had to get over that quick, in 12 weeks I was getting on stage with those little trunks on!

She taught me how to pose and guided me through diet, cardio, tanning basically everything needed to get ready for my first show in May where I placed 3rd. The 2nd show I received 2 firsts and Novice Overall. I was hooked and decided to do a show in the fall during this time I started training with Phong Saichareune.

He continued my education in Bodybuilding and in 8 weeks got me ready for the Mountain Valley Classic where I placed 3rd in Open and 1st in masters over 35 and took the Masters overall. At that show we decided to go to NY for the Eastern USA. I placed 5th in masters and 8th in the middle weight open, to me this was my biggest accomplishment and without Phong this would not have happened.

This let me know where I would need to be to compete in the bigger shows and has kept me motivated through the off season. I owe a lot to Amy and Phong for helping me obtain my goals. Anyone who's been through pre-contest dieting knows how much support you need especially in the last weeks.

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Without their guidance I wouldn't have achieved my goals. The biggest thanks would go to my wife Erika for putting up with me during this time and encouraging me to reach my goals.

What Workout Plan Worked Best For You?

For pre contest my workouts look like this:

Day 1:

Day 2:

Day 3 Off

Day 4:

Day 5:

Day 6 & 7 Off:

My cardio would increase up to the show depending on how I was looking. The basic plan was a 45 minute brisk walk at 5am for 6 days a week. On 2 of my non-training days I would do 45-60 minutes on the elliptical or stepper at night.

After each workout I would do 30 minutes of posing.

The workouts are fast paced at the most 45 seconds rest between sets. Every 2 weeks I would increase the reps by 2 until it reached 20 reps.

What Nutrition Plan Has Worked Best For You?

I eat 7 times a day plus 1 shake post workout. The foods consist of Eggs, oatmeal, chicken breast, lean beef (only once a day), Yams, Brown rice, broccoli, asparagus, spinach, almonds and walnuts.

6:00 AM:

  • Egg white 6
  • Egg large 2
  • 1/4 cup dry oats

8:00 AM:

  • Brown Rice, instant 1/4 cup cooked
  • 1/2 cup Kidney beans
  • 4oz chicken Breast

10:00 AM:

  • 4oz chicken Breast
  • 4oz sweet potato
  • 4oz Broccoli

12:00 AM:

  • 1 can Solid white tuna in water
  • Brown Rice, instant 1/4 cup cooked
  • Spinach, fresh 1-1/2 cups chopped

2:30 PM:

  • 4oz chicken Breast
  • 4oz sweet potato
  • 4oz Broccoli

5:00 PM:

  • 4oz Beef Flank Steak
  • 4oz sweet potato
  • 4oz Asparagus

6:30 PM:

    Work Out -Shake (3 scoops mixed with 1/2cup oats and water) after workout.

8:30 PM:

  • 4oz chicken Breast
  • 4oz sweet potato
  • Spinach, fresh 1-1/2 cups chopped

What Supplements Have Given You The Greatest Gains?

Universal Nutrition BCAA stack, Creatine, Designer Whey and Glutamine I feel these are key to recovery and help me get back to the gym stronger. Recently I have added Nitrobolic Extreme by VyoTech Nutritionals and found great results.

Why do you love Bodybuilding?

I love the challenge, pushing myself in the gym to the point of failure. You feel that burning inside, your focused on what your doing, everything else is a blur the only thought looking at the plates stacked up is "your not going to beat me" I will do this. Then you get on stage and show your hard work.

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Beyond the gym bodybuilding is a life style from the food, water intake or rest you become in tune with your body both physically and mentally.

What Are Your Future Bodybuilding Plans?

My goal is to compete for IFBB Masters Pro card when I turn 40.

What One Tip Would You Give Other Bodybuilders?

Have your support group in place Trainers, family, and friends and never think you know everything, listen to what others have to say.

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Who Are Your Favorite Bodybuilders?

First I have a lot of respect for anyone who competes some of the pros that stand out to me are Lee Haney, Kevin Levrone his ham strings were unbelievable, Lee Labrada great symmetry and conditioning, Dorian Yates, Ronnie Coleman.

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