Name: Sean Anderson

Email: SeanAnderson266@gmail.com

BodySpace: SeanAnderson266

Before: Age: 22 Height: 5'8" Weight: 215 lbs Body Fat: 25% Waist: 36"	After: Age: 24 Height: 5'8" Weight: 163 lbs Body Fat: 5.5% Waist: 30"

Why I Got Started

I started to balloon up in my freshman year of high school. You know how the coaches always tell you "You got to get bigger!" and "Eat, eat and eat." Well, that's what I did when I slowly, but surely began to pack on the unpretty pounds.

After high school I met my wife and I put on my share of nesting weight and then pregnancy weight with her while watching "World's Strongest Man" thinking to myself, who cares about muscle, a lot of these guys are still strong and they're fat. I continued my unhealthy lifestyle of pounding away 2 liters of Diet Coke day, dark beers on the weekends, ice cream, boxes of KFC with mac and cheese, etc.

My life took a change in December 2006. During the last semester of my wife's pregnancy we had pictures done and I was told by several family members that I looked like I was the pregnant one not just my wife, Carmen. It didn't help to add that on Christmas Day my dad compared me to Santa Clause.

Click To Enlarge.
Sean At The 2010 NPC Warrior Classic.

January 1, 2007 I met with a friend in the gym just before one of my two jobs at the crack of dawn and worked out a couple of times per week. I began to see results and he introduced me to BodyBuilding.com where I began to act like a sponge and absorb and research everything about bodybuilding I could.

I started off at 215 pounds, size 36 waist in Jan 07, and went down to 155 pounds in July of 07 at a size 30 waist. I ran 3.5 miles - 5 miles in the a.m. hours, went to work, and then hit the weights after work while following a strict calorie cutting diet. I eventually figured I was getting too small for being 5'8" at 155lbs.

I began to eat more clean, solid foods and worked out a little bit less and I began to see change ... better change. Now, I am doing my first bodybuilding show this August. If you would have told me that two years ago I would have laughed in your face.

How I Did It

I hired a trainer from Body Visions; stuck with my goal and didn't let anything come in the way of stopping it. My trainer DJ, and my wife, made sure I stayed on track and kept me motivated to reach my goal. Without them, and my wife's great cooking, I'm not so sure I would have been able to do it.

Click To Enlarge.
My Trainer DJ, And My Wife, Made Sure I Stayed On Track
And Kept Me Motivated To Reach My Goal.

Supplements

From 17 weeks out:

• Elite Whey Protein: 2-3 servings a day
• Fish Oil: 1 pill 3 times a day
• Glutamine: 3 times a day (5g before training, 10g after training, 5g before bed)
• Multivitamin and Mineral packet: 2 times a day

From 2 weeks out:

• Elite Whey Protein: 2-3 servings a day
• CLA: 2 pills, 3 times a day
• Glutamine: 3 times a day (5g before training, 10g after training, 5g before bed)
• Multivitamin and Mineral packet: 2 times a day
• Kre-Alklyn: 2 pills 20 minutes prior to training, 1 pill immediately after training
• Liver Pills: 2 pills in AM 2 pills in PM
• BCAA: 5g between meals, 4-5 times a day
• Flax Seed Oil: With Meal 7
• Carb Slam: 2 scoops Post Workout.

Diet

From my beginning phase of 17 wks out until the Warrior-Classic I started with a Bulking Meal Plan which consisted of:

Off Days:

Meal 1:

• 1 cup Oatmeal
• 2 Whole Eggs, 8 Whites

Meal 2:

• 2 scoops Elite Whey Protein

Meal 3:

• 5 oz Sweet Potato
• 8 oz Salmon

Meal 4:

• 6oz Chicken Breast
• 1 cup Brown Rice

Meal 5:

• 9 oz 1% Cottage Cheese

Meal 6:

• 10 oz Chicken Breast
• 1 cup Broccoli

Meal 7:

• 8 oz Tilapia
• 1 tsp Flaxseed Oil

Meal 8:

• 8 oz Ground Turkey

Training Days:

Meal 1:

• 1 cup Oatmeal
• 2 Whole Eggs, 8 Whites

Meal 2:

• 5 oz Sweet Potato
• 8 oz Ground Turkey

Meal 3:

• 1/2 cup Brown Rice
• 6 oz Chicken Breast

Meal 4:

• 1/2 cup Brown Rice
• 8 oz Chicken Breast

Meal 5: Pre-Workout

• 1 scoop Elite Whey Protein
• 1 tbsp reduced fat Peanut Butter

Meal 6: Post Workout

• 2 scoop Carb Slam
• 3 scoops Elite Whey Protein

Meal 7:

• 10 oz Ground Beef
• 1 Sweet Potato

Meal 8:

• 1% Cottage Cheese

Training

I trained 5 days a week and did cardio 2 times per week. All sets are no more than 30-45 seconds rest periods in between. From 17 weeks out here is what I did:

Day 1: Back/Rear Delts/Calves

• Wide-Grip Pullups: 1 set of 30 reps
• Wide-Grip Pulldowns: 4 sets of 12, 10, 8, 8 reps
• Bent Over Rows: 4 sets 12, 6,8,10 reps
• Hammer Curls: 3 sets of 8,8,12 reps
• Straight Arm Pulldowns: 7 sets of 8-15 reps
• Low Pulley Row To Neck: 3 sets of 10 reps
• Rear Delt Raise: 3 sets of 10 reps
• Calf Press: 4 sets of 20 reps
• Seated Calf Raise: 4 sets of 20 reps

Day 2: Chest/Hamstrings/Abs

• Incline Barbell Bench Press: 2 sets of 12 reps

or

• Incline Dumbbell Bench Press: 4 sets of 6, 8,8,10 reps*

• Barbell Bench Press: 4 sets of 12, 8,8,10 reps

or

• Dumbbell Bench Press: 4 sets of 12, 8,8,10 reps*

• Decline Flyes: 3 sets of 12 reps
• Cable Crossovers: 3 sets of 12 reps
• Butterflies: 7 sets of 8-15 reps
• Seated Leg Curls: 2 sets of 20 reps
• Lying Leg Curls: 4 sets of 8, 8,8,10 reps
• Romanian Deadlift: 4 sets of 15,12,10,10 reps
• Deadlifts: 4 sets of 20,15,12,10 reps
• Crunches: 5 sets of 25 reps

* Alternate with dumbbell every 2 weeks

Day 3: Cardio/Rest

• Cardio: 20 minutes on Treadmill @ 10% incline 135-140 bpm

Day 4: Shoulders/Traps/Calves

• Arnold Press: 5 sets of 15, 12, 6, 8, 10 reps
• Dumbbell Front Raise: 3 sets of 10 reps
• Upright Row: 3 sets of 10 reps
• Lateral Raise: 7 sets of 8-15 reps
• Shrugs: 3 sets of 15 reps
• Calf Press: 4 sets of 20 reps
• Standing Calf Raise: 4 sets of 30 reps
• Seated Calf Raise: 4 sets of 25 reps

Day 5: Biceps/Triceps/Abs

• Skull Crushers: 2 sets of 15 reps
• Dips: 3 sets of 45 second reps
• Pushdowns: 7 sets of 8-15 reps
• Barbell Curls: 2 sets of 15 reps, 3 sets 8, 8, 10 reps
• Preacher Curls: 3 sets of 10 reps
• Incline Dumbbell Curls: 2 sets of 40 second reps
• Cable Curls: 7 sets of 8-15 reps
• Crunches: 5 sets of 25 reps

Day 6: Quads/Glutes/Forearms

• Leg Extensions: 2 sets of 20 reps
• Smith Squats: 5 sets of 20, 15, 12, 10, 10 (pause at bottom)
• Front Squats: 4 x 15
• Leg Press: 4x 20, 15, 12, 10 (narrow and pause at bottom)
• Wrist Curls: 3 sets of 15 reps
• Reverse Wrist Curls: 3 sets of 15 reps

Day 7: Cardio/Rest

• Cardio: 20 min on Treadmill @ 10% incline 135-140 bpm

At 10 weeks out I trained 6 days per week and did cardio 7 times per week, 2 times per day- a.m./post weights (all sets are no more than 30 seconds rest period):

Day 1: Cardio/Chest/Shoulders

• AM Cardio: 45 minutes on Treadmill @ 10% incline 135-140 bpm
• Bench Press: 4 sets of 15 reps
• Incline Dumbbell Chest Press: 5 sets 15, 12, 10, 8, 8 reps
• Flat Dumbbell Bench Press: 4 sets of 12, 8, 10 reps
• Decline Flyes: 3 sets of 12 reps
• Butterfly: 7 sets of 8-15 reps
• Arnold Press: 4 sets of 15, 10, 8, 8 reps
• Cable Front Raise: 7 sets of 8-15 reps
• Lateral Raise: 7 sets of 8-15 reps
• Cardio: 20 minutes on Treadmill @135 bpm

Day 2: Back/Calves/Abs

• AM Interval Cardio: 45mins on Treadmill @ 140bpm, 1 @ 170bpm
• Pulldowns: 4 sets 15, 12, 10, 8 reps

Superset:

• Wide-Grip Pulldowns: 4 sets of 10 reps
• Straight-Arm Pulldowns: 4 sets of 10 reps

• Hammer Curls: 4 sets of 15, 12, 10, 8 reps
• Calf Press: 4 sets of 30 reps
• Lying Leg Lifts: 5 sets of 25 reps
• Cable Crunch: 5 sets of 25 reps
• Cardio:20 minutes on Treadmill @ 135 bpm

Day 3: Cardio/Hams/Quads/Abs

• AM Cardio: 45mins on Stepmill

Superset:

• Leg Curls: 4 sets of 12 reps
• Romanian Deadlifts: 4 sets of 12 reps

• Hack Squats: 3 sets of 20, 15, 12 reps
• Leg Extensions: 4 sets of 25 reps
• Hanging Leg Raise: 5 sets of 25 reps
• Crunch: 5 sets of 25 reps
• Cardio:20 minutes Treadmill @ 135bpm

Day 4: Cardio/Shoulders/Traps/Calves

• AM Cardio: 45 minutes on Treadmill @ 10% incline 135-140 bpm
• Rows To The Neck: 4 sets of 12, 10, 8, 8 reps

Superset:

• Rear Delt Rows: 4 sets of 12 reps
• Rear Delt Dumbbell Flyes: 4 sets of 12 reps

• Cable Extensions: 3 sets of 15 reps
• Seated Dumbbell Shoulder Press: 5 sets of 15, 12, 10, 8, 8 reps
• Lateral Raise: 7 sets of 8-15 reps
• Shrugs: 3 sets of 20 reps
• Standing Calf Raise: 4 sets of 30 reps
• Seated Calf Raise: 4 sets of 25 reps
• Cardio: 20 min on Treadmill @ 135bpm

Day 5: Cardio/Biceps/Triceps/Abs

• AM Cardio: 45 min on Treadmill @ 10% incline 135-140 bpm
• Preacher Curls: 7 sets of 8-15 reps
• Seated Alternate Dumbbell Curls: 4 sets of 15, 12, 10, 10 reps
• Incline Dumbbell Curls: 4 sets of 12 reps
• Bar Pushdowns: 7 sets of 8-15 reps
• Skull Crushers: 6 sets of 20, 15, 12, 10, 10, 8 reps
• Overhead Extensions: 4 sets of 12 reps
• Hanging Leg Raise: 5 sets of 25 reps
• Crunches: 5 sets of 25 reps

Day 6: Cardio/Quads/Calves/Hams/Abs

• AM Cardio: 45 min on Stepmill
• Front Squats: 4 sets of 15, 12, 10, 10 reps
• Hack Squats: 4 sets of 20, 15, 12, 10 reps
• Leg Press: 5 sets of 20 reps
• Leg Extensions: 7 sets of 8-15 reps
• Seated Calf Raises: 4 sets of 20 reps
• Calf Press: 4 sets of 30 reps
• Leg Curls: 4 sets of 20, 15, 12, 10 reps
• Hanging Leg Raise: 5 sets of 25 reps
• Exercise Ball Crunch: 5 sets of 25 reps
• Cardio: 20 min on Treadmill @ 10% incline 135-140 bpm

Day 7: Cardio/Rest

• AM Interval Cardio: 45 mins on Treadmill @ 140bpm, 1 @ 170bpm
• PM Cardio: 20 min on Treadmill @ 10% incline 135-140 bpm

Suggestions For Others

I was tired of being "One of those guys" who always said they will do a competition, and then never follow through with it ... I decided I wasn't going to be one of them anymore and challenged myself to something that few have the heart, discipline or willpower to do. This is the most physical and mentally-demanding sport out there, hands down.

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