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Body Transformation: Peak Physique

Body Transformation: Peak Physique

Sean went to a bodybuilding show back in ’07 and found himself inspired. See how he spent 4 years building a stage-worthy physique!
Name: Sean Louis Van Horn
Email: Seanv04@yahoo.com

Sean Louis Van Horn Sean Louis Van Horn
AGE 25
HEIGHT
6'1"
WEIGHT
216 lbs
BODY FAT
18%
WAIST
35"
AGE 26
HEIGHT
6'1"
WEIGHT
189 lbs
BODY FAT
4%
WAIST
30"

Why I Got Started

I attended the 2007 KC Natural Gold's Classic where I met Lee Larson (personal trainer and bodybuilder).

At that time I was about 220 pounds with 30% body fat and hadn't worked out since high school for football.

I loved what I saw at the show and spent the next four years eating and training and living like a bodybuilder.

Lee taught me what working out was really all about, leaving me crawling out of the gym more sore than I ever thought imaginable.

After spending a few years bulking up I decided spring of 2011 to get ready for my first competition and coincidently it was the one I attended 4 years prior.

So I started my pre-contest 20 weeks out around April of 2011 for my show Sept 17th.

How I Did It

I first made the decision that no matter what happened I would compete.

And boy was I challenged with obstacles! But I stayed focused and come show day I was ready and took 1st in Novice Tall, 1st in Novice Overall and 3rd in Open Tall for my very first show.

The NANBF Natural KC Gold's Classic is arguably the most competitive show in that organization in the U.S! Find a good coach who knows nutrition and knows how to pose! You might be able to do it on your own, but mentally it's much better to have another set of eyes helping you out.

Supplements

Upon Waking (w/ Fasted Cardio)
Upon Waking & Post Workout
Pre Workout
Pre Workout & Post Workout
Post Workout & Early Evening
Post Workout & Before Bed
Last Meal/Before Bed

Diet

Contest Diet Up To Peak Week:

Meal 1
Meal 3: Post Workout
Meal 4
Meal 5
Meal 6
Meal 7
Daily
  • water

    Water

    2 gallons

Condiments

Peak Week: Monday-Thursday

Meals 1 & 6

Peak Week: Friday

Meal 1
Meal 6

Saturday: Show Day

Peak Week Water Schedule:

Monday, Tueday, Wednesday
  • water

    Water

    3 gallons

Thursday
  • water

    Water

    2 gallons

Friday
  • water

    Water

    2 gallons

Saturday
  • water

    Water

    Little to none

Training

Cardio
Day 1: Back/Abs
Day 2: Legs
Day 3: Chest/Abs
Day 4: Shoulders
Day 5: Arms/Abs
Day 6: Hamstrings Circuit
Day 7: Rest

Suggestions For Others

The most important thing to remember when training is mind to muscle connection. You have to feel the muscle stretch and contract every rep, every set.

Find a workout partner who's bigger than you and stronger. This will push you harder and help you stay with intense workouts.

Diet, Diet, Diet. Cut all cheat meals out so that you can drop about 1 to 1.5 pounds per week and 1% body fat perek until you're down to 3% on show day! No tricks,just straight up dedication and hard work! Get after it!

Trainer Credit:
Micah LaCerte - Hitch Fit Online Personal Training, www.HitchFit.com

Photographic Credit:
David Bickley - David Bickley Photography, www.davidbickley.com

You Could Be Our Next Transformation Of The Week


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About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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