A little more than a year ago I was in the audience of the
2008 Northern KY as one of my best friends, Kevin Burger, competed on stage in
the best condition of his life.
It had been 7 years since my last bodybuilding show. Since
then I’d graduated college, began my career, started a family, and my wife was
due any day with our second child. With all that, Kevin’s performance rekindled
the bodybuilding fire within me. I was ready to start contest training again.
My best previous placings had been a 3rd in the Juniors class and a 4th in the Novice middleweights. I was pretty sure I’d be
bigger this time around. I had lifted hard and consistently over the ensuing
years and had continued to use the staples of my Beverly supplement program – Super
Pak, Mass Maker, Creatine Select and Glutamine Select regularly. Yes, I’d
gained muscle, but conditioning is king and I’d need to be sharper than ever before.
I’d been watching as Kevin made huge strides in the months leading up to his contest. He was a lot bigger yet with a higher degree of
conditioning than his past shows. When I asked him what he was doing
differently, he told me that Brian Wiefering Wiefit.com was guiding him throughout his precontest prep. I decided to do the same.
I started working with Brian at 16 weeks out. He started
with just a few recommendations to my usual nutrition program. Brian said I
needed to start taking Ultimate Muscle Protein 3x/day, Muscle Provider
following workouts, and take Mass aminos with my meals. I noticed a difference immediately.
I gained two pounds during the first four weeks while my bodyfat dropped nearly 2 %!!
Here’s the nutrition plan I used during those first 4 weeks:
Meal 1: 11 egg whites, 1 cup oats, and ½ piece of fruit Meal 2: 2 scoops UMP cookies and crème flavor mixed in water Meal 3: 8 oz chicken breast, 8 oz. sweet potato, 1 cup green beans Meal 4: 2 scoops UMP chocolate and ¼ up oats eaten 1 ½ hours prior to workout Meal 5: 2 scoops Muscle Provider, 6 oz. potato, and ½ banana immediately
following workout Meal 6: 11 egg whites, 3 cups salad and 2 tsp olive oil Meal 7: Frozen UMP pudding – 2 scoops chocolate UMP, 2 tbsp ground flax, mixed
with water to a pudding consistency, then put in the freezer a few hours before eating
Being prepared is essential to any victory. I cooked
all my food on Sunday nights for the week to come. I made sure to keep a
jug of Muscle Provider in my car so I could drink it immediately following
workouts. The worst thing that can happen during contest prep is to be
caught without a meal. Each night I organized my meals for the following
day. In the morning I’d eat breakfast, and then pack my next four meals in a
cooler to take with me. I also kept a spare jug of UMP in my trunk for emergencies!
CARDIO AND TRAINING
2 scoops Up–Lift and 5 Density prior to my workout
1–2 scoops Up–Lift and 1 scoop Glutamine Select sipped
5 Muscularity 10 minutes into workout and 5 more every 15 minutes (up to 25 max
5 Density at the end of workout
Note: Up–Lift was something like I had never felt
before. Most of the other pre–workout nitric oxide drinks caused me to
crash and burn, but not Up–Lift.
With this workout supplement routine, I was able to keep my
training intensity very high all the way up until the contest. Being a
physical therapist and my training partner Nick is also a therapist, we document
everything!! Here is a sample leg workout from my lifting journal at 2 weeks
Deep barbell lunge + Deep barbell squat superset: Use
same weight for lunge and squat without racking the board. Lunge knee to the
floor x 8–10 reps each leg, immediately followed by deep squats for 8–10 more reps.
Warm up: 135 lbs
205 x 10 reps
215 x 10 reps 225 x 8 reps Leg press: Vary foot position each set
800 lbs x 15 reps
900 lbs x 15 reps 900 lbs x 15 reps 1000 lbs x 15 reps Leg extensions: squeeze quad as if posing between each set 265 x 10 reps 275 x 10 reps 285 x 10 reps Standing hamstring curls: done on leg extension machine 60 x 10 reps 60 x 10 reps 60 x 10 reps Seated abductor/adductor superset: these are often neglected exercises
(especially by guys!) but definitely helpful for bringing in your glutes and adductors 220 x 10 reps 220 x 10 reps 220 x 10 reps Leg press calf raises done with varying foot positionsand standing
calf raise superset: The standing calf raises were performed with no weight immediately following each set of leg press calf raise. 5 sets 20 reps each.
I did not do any cardio!!
The only thing I did resembling cardio was walk through my neighborhood with my two young girls. And, oh yeah, twice I ran for 45 minutes on the Thursday and Friday one week out from my show, and that’s it. You know
how it is; you get close to a show and start thinking, "What else can I do?"
I did take 2 scoops of Up–Lift prior to those runs and surprised myself. I was not in cardio condition, but at one week out from the
show, with Up–Lift I was able to run 4.5 miles and burn 573 calories in 45
I practiced posing for 30 minutes every day of the week,
except leg day! I worked up to holding each mandatory pose for 1 full minute.
I guess this kind of took the place of my cardio. As a matter of fact, I sipped
on my Glutamine Select to delay my fatigue during posing, just as you might
I did do one thing that might be of particular interest to
you if you have a narrower frame like me. I researched some of the older bodybuilders
who shared my same type of frame, like Frank Zane. I then attempted to emulate
the different ways he varied his posing angles to best display his physique.
I’d try one variation after the other of each mandatory pose in front of my
friends up at Gymbo’s Personal training, letting them critique me to find which
variation suited my body type the best.
When the carbs and calories began to drop, Brian added Density
to the supplement mix at each meal. I immediately began to see a new
level of hardness begin to take place during my nightly posing sessions. I
believe Density also helped me retain muscle mass as my bodyfat continued to drop.
At 4 weeks out I was very lean, but beginning to become
fatigued during my workouts, but I still needed to lose that last layer of stubborn fat. Let me remind you that in addition to my contest training
and posing, I also work a full time job, have a 3 year old girl, a 1 year old
girl, and my wife was pregnant again. Still, it was time to step it up a
If you look at my basic 4 week out diet below you’ll notice
that the complex carbs are about half of where they were at the beginning of
the diet, while protein remained constant.
Meal 1: 11 egg whites, 1 whole egg, ½ cup oats, 1 tbsp olive
oil Meal 2: 2 scoops UMP Meal 3: 8-10 oz chicken, 4 oz sweet potato Meal 4: 2 scoops UMP Meal 5: 2 scoops MP and 5 oz white potato immediately following workout Meal 6: 11 egg whites, 1 cup veggies, ½ tbsp olive oil Meal 7: 2 scoops UMP
*Monday, Tuesday, and Wednesday I cut out all complex
carbs and substituted 1 cup of vegetables for each carb that I cut.
** Wednesday and Saturdays I added a carb up meal.
The carb meal consisted of a 10 oz sweet potato, ¾ cup oats,
2 cups chopped mushrooms, 1 banana and 1 tbsp of olive oil. I used my old carb meal bread recipe for the carb meal every time and it tasted just as good as I remembered!!
My Legendary Carb Meal Bread Recipe:
Bake a 10 oz sweet potato until soft.
Blend cooked sweet potato, oatmeal, banana, and water into
a thick paste.
Add two teaspoons baking powder and place in a bread pan.
Preheat the oven to 375° and bake for 35 minutes to an
hour (cooking time will vary depending on amount of water added).
Once done baking you may place it in the refrigerator and
eat cold or eat warm. You can melt the butter on top and cover with ground
cinnamon and a sweetener such as Splenda. You can eat the vegetables on
the side or blend in with the carb meal (mushrooms taste best blended
With the addition of 7 Keto and Lean Out my bodyfat
continued to drop and I began to see striations in my quads and even my
glutes!! I found a whole new level of energy to help me blast through my workouts.
It was like I wasn't on a diet at all. My workout partner definitely
noticed a difference, especially during leg day, when my weight started to go
up in the last 4 weeks, instead of down!! I also began to attain a level
of vascularity that lasted all day long.
FINAL WEEK PREPARATIONS I cut out all complex carbs Monday through Thursday. For one day only,
Wednesday, I even cut out all the veggies as well.
On Friday and Saturday for meal #1 I ate pancakes with
syrup and butter. Meals 2-6 on Friday were 6 oz Tilapia, 1 tbsp olive oil,
and 1 potato. The day of the show meals 2-6 were simply 3-4 rice cakes
and 1 tbsp all natural peanut butter (that way I didn’t have to keep worrying
about eating a full meal and how it would effect stage timing etc. I
drank 2-3 gallons of distilled water each day Monday through Thursday, 1 gallon
on Friday up until 5:00 p.m., then sipped only when needed until after the
I loaded with 3 scoops of Creatine Select + Phosphates per
day on Wednesday through Saturday. I salted foods Sunday through Thursday,
and then went salt free from Friday on. I also added 100 mg potassium
with each meal on Friday and Saturday.
Final week workouts were a circuit for upper body only. It
was simply 80% of my usual weights on Monday with 60 seconds rest between sets,
70% on Tuesday with 30 seconds rest between sets, and 60% on Wednesday with no
rest between sets.
Directly following each lifting session, I posed for 30
minutes. On Thursday I didn’t lift but still did my 30 minutes of posing.
We have 12 light bulbs in our bathroom and I had unscrewed all but one overhead
to mimic the stage for my nightly posing sessions about 2 months prior.
So, on Friday I screwed all the bulbs back in and rested, which made my wife
I came into the Mr. Cincinnati in the low 180’s (at the lower
end of the light heavies). I felt threatened by the bigger guys and unsure how
I would do. To my surprise I came in first in the light heavyweight class
and second overall, losing to fellow Beverly competitor, Joe Daniels. Since
I was a lifetime natural competitor, I next set my sights on the INBF Natural
Buckeye Classic in Columbus two weeks later. I came into this show at my
best condition ever, and won both the light heavyweight class and the overall.
It was a long journey. Nine years of consistent hard work,
but it was all worth it. I owe a lot of my success to remaining lean year
round, supplementing with Beverly products for continued gains year round, and
to Brian Wiefering for showing me the way to dial it in and present all of my
hard work in the best condition possible.
I also would like to thank my training partner Nick, who would kick my butt when I was feeling too drained to lift; Kevin and my friends at Paramount Fitness and Gymbo’s for the precontest support; and my wonderful
wife who supported me throughout the entire contest, taking care of our 2 girls
when I was too tired to even play duck, duck, goose! I couldn't have
done it without you!
Sean Young at a Glance
Occupation or Education: Master’s degree in Physical Therapy;
currently doing home health physical therapy
Family: wife Julie, daughters Aly (3) and Mia (1)
Current Residence: Cincinnati, OH
Years training: 10
Off Season Weight: 205
Contest Weight: 180-185
Favorite supplements: Up-Lift is my new favorite supplement. It really helped
to give me energy when I really was unsure if I had anything left to burn. It’s not
one of those front loaded supplements that make you feel great for just the first 10
minutes, with Up-Lift you have energy for the entire workout. Glutamine Select plus BCAAs
is definitely a staple for recovery. I take it during workouts, posing and whenever else
I felt it was necessary. 7-Keto Musclean and Lean Out helped me to go from the
"lean and cut" look, to the "hard and separated" look.
In your CD player: anything to get me fired up; The Ramones, Violent Femmes, Kid Rock, Rocky Soundtrack, Eminem, Ice Cube
Most Inspiring Book: The Winning Edge, by Howard E. Ferguson
Hobby or interests: Carpentry work and household building projects, camping with my girls, sports