Who Am I ?
My name is Logan Sheehan. I'm a 22 year old natural bodybuilder prepping for my 2nd contest. I started to exercise and lift weights early, probably around the age of 16 in basketball class. I always enjoyed the weight room, even more than I did playing basketball. My junior year in high school I got into an argument with my basketball coach and decided to just spend my 1st hour class at the football field and train in the weight room with the football players. Even at a young age I made incredible progress and get a lot stronger even with the ridiculous program we were running. After high school I stopped training for some time and one day just decided to get a membership at a local gym. I quickly became addicted and it turned into a passion. I was constantly reading articles and trying to expand my knowledge of training. At first I paid little attention to nutrition but as I trained over the years it became increasingly important. I've been training consistently now for around 4 years and enjoy every second of it.
My Passion For Helping Others
In 2010 I got motivated to make a blog to help others reach their fitness dreams. Over the past few years my website FitOverFat.com has grown into a recognized fitness site that gets thousands of visitors a day. Our Facebook fan page is over 25,000 strong and we are constantly expanding. I'm blessed to have gathered some of the great authors that contribute to my websites success. Helping others reach their goals puts a smile on my face and I truly enjoy every second of it. I never thought my idea to create a blog would turn into such a blessing.
My Past Contest Experiences
This past june I competed in the NANBF Natural Arkansas Classic in Bentonville AR. I got 2nd in the novice class. I enjoyed the feeling of getting on stage and immediately after my show started taking my training and nutrition to the next level so that I could actually be competitive this next year.
My Current Stats
Weight: 180 lbs
Max Deadlift: 545 lbs (3x Bodyweight)
Max Squat: 440 lbs
Max Bench Press: 300 lbs
Video of a 405 x 3 squat this tuesday. Probably could have got this for 5 if I was fresh. Watch in HD
My Goals And Plans
Last season I just got my feet wet. This year I'm serious and I'm beyond motivated to take my body fat to the absolute extremes.
At this time I plan to compete in 3 shows. All in june. I'd like to retain as much strength and muscle as possible which is why I'm taking things so slow. I'm already single digit body fats at 17 weeks out. I want to have some stupid shredded glutes, just something I've never had and want to achieve this time around.
June 8th - Tusla Oklahoma - NANBF Natural Tusla Bodybuilding Championships
June 22nd - Bentonville Arkansas - NANBF Northwest Arkansas Natural Bodybuilding Championships
June 29th - St Louis MO - NANBF St. Louis Natural (Also a pro qualifier)
This season I am working with john gorman of "Team Gorman" out of springfield MO. John is a very intelligent individual who has a lot of passion and drive for his clients success. I worked closely with John these past few months to create a website for his business and after spending some time with him decided to go ahead and 100% commit to him and let him do my prep for this year. I've been working with John for a little over a month now and I've set several PR's and definitely look my best. He has a very unique approach, especially with his pre and intra workout protocols and his weekly carbohydrate refeeds. I was skeptical at first but within the 1st month he has made me a believer. I've definitely learned my body has an incredible ability to process carbohydrates. I've very excited to work with John and take my body to the extremes. I wan't to be beyond shredded - skinless - sharp as knives - and I'm starting early so there is nothing but time this year. My lat width is defiantly my weak spot, and despite the insane progress I've made since last year, is still my main focus and concern thus we have placed my big weekly carb refeed after my pull hypertrophy day. Grow wings grow.
Currently running a push pull legs split with both hypertrophy and strength days and several cardio sets. Looks like this.
Sunday: Pull Hypertrophy & 20 Minutes MISS Cardio (Big carbohydrate reefed day)
Monday: Push Hypertophy & 20 Minutes MISS Cardio
Tuesday: Legs - Both Power And Hypertrophy Sets
Wednesday: 20 Minutes HIIT Cardio (Non training day = 50 less carbs)
Thursday: Power Push
Friday: Power Pull
Saturday: 20 Minutes MISS Cardio (Non training day = 50 less carbs)
With the exception of my pre and post workout meals I'm pretty free on just meeting my macro goals the rest of the day ie (no set chicken and brocolli at 12:05 pm kind of ****)
Training Days - 48 Fats 180 Protein 350 Carbs.
Non Training Days - 50 fats 180 Protein 300 Carbs.
Refeed Day - Every sunday I have one huge carb meal along with a Glucose Disposal Agent, literally as many carbs as I want in one meal. I eat anywhere from 500-800 carbs in one meal. Low fat, low fiber, and mostly high GI junk food. I don't track this this far out, but I imagine as I get closer to contest time he will have me track the refeeds carb count at least.
I'm blessed to have a partnership with Cellucor from my website that allows me to get my hands on a lot of Cellucor's products. Excluding vitamins, GDA with reefed, and test booster I think I use Cellucor supplements exclusively.
Multi: Orange Triad (Multi, Flex, Joint, Digestion all in one) Love this one.
Fat Loss: Cellucor CLK (Contains 7-Keto, CLA's, Raspberry Ketones & L-Carnitine) 7 Keto is interesting and very promising in studies so giving this a shot. No thermos at this point.
Test Booster: NRGX Maxx Test (this has seemed to make a difference) Main ingredient is Sodium based DAA.
Pre-Workout: Cellucor C4
BCAAS: Cellucor BCAA's & Scivation Xtend depending on mood
Whey Protein: Cellucor Cor Whey (if you haven't tried their new protein powder please do - amazing)
Creainte: 5g Creatine Monohydrate
Vitamins: Fish oil, Vitamin C D & E
GDA: NRGX Labs Glyco Maxx
My Pre And Intra Workout Protocol
2 scoops of BCAA's and 50 Grams of Carbs from Dextrose on my way to the gym.
During my workout I drink 2 more scoops of BCAA's and 50 more Grams of of carbs from Dextrose.
100 instant carbs makes for some energizing workouts. Skeptical at first this has flat worked for me so far.
I do this every day except for cardio only days (wednesday and sat)
From what I gather this will stay the same throughout much my prep. When its time to drop my carbs they will be taken away from other meals not around my workout time.
Here are some pictures when I first started working with Team Gorman about a month ago.
Here are some pictures this past week all cold. I weigh almost the same I did in these photos as I did the ones above. Getting leaner and tighter without the scale going down is awesome. Makes me feel like I'm doing something right. Hope this stays up.
Hoping for support, encouragement, accountability, and probably posing help as I start posing posing pictures soon.