Four years ago Mike Sullivan decided he was no longer the victim.
Now known as ‘Fat Boy Slim’, Mike shares how he dug deep to beat the bullies!
WHAT MADE YOU MAKE A CHANGE?
“There wasn’t one pinnacle moment that made me want to change my life. It was just a build-up of emotions and a fear that if I didn’t fight this now I would spend my life being depressed and angry.
I weighed 17-stone at my heaviest and I was sick of being fat. I dug deep and decided I had to make a change, I wasn’t going to be the butt of everyone’s jokes anymore, I wasn’t going to be the easy target, I was going to prove them all wrong, I was going to fight this.
I began losing weight by going to the gym and eating less food, but I never really understood nutrition. I was literally doing the most sworn against in th
e fitness industry training and crash dieting (starving myself) which is a prime breeding ground for burning muscle. I got skinnier, but I was puzzled by why my abs weren’t appearing.
In 2012 I weighed just 10 and a half stone. I realised that I felt just as self-conscious being skinny as I did being fat. I started researching weight training and nutrition and put my knowledge to use. I came across Myprotein when searching for suitable products to aid my muscle growth – I came across hurricane XS and began having it for breakfast in attempt to put on some muscle mass. It was then when I became obsessed with nutrition and wanted to know the ins and outs of everything!
Nutrition became my passion. I began studying it – and understanding the actual science behind it became as easy as turning on the TV! I put on four stone of muscle with a strict programme of working out once a day followed by strict nutrition timing – which I am strong believer in. Due to gaining such a deep understanding of nutrition, I began supplementing with vitamins and experimenting with supplements to meet my goals.
I finally understood how vital it is to look after your body on the inside as much as the outside.”
HOW DO YOU FEEL NOW?
“Now I currently weigh 14 and a half stone. It took me more than a year to realise how big a role nutrition plays in your overall appearance. The trick is to feed your metabolism – never starve it. Food is key – food is fuel.
If anyone asks me the best way to achieve abs I tell them straight up abs are made in the kitchen and sculpted in the gym. The most fundamental thing I try to teach all my clients is that you will never out-train a bad diet – no matter how many times or how hard you train. Yes, it’s possible to out-diet a bad training programme and still get results – but never vice versa.
I have been blessed to be living the life of my dreams right now. I’m an online coach and get to inspire and change lives every day. Due to my past struggles, I feel I have a real connection with my clients. I truly believe that I’m living proof that you can be whoever you want to be – you’ve just got to take that first step.
“People often ask me: “Do you hate them now, your bullies?” And, honestly – my answer is simple: “no, I’m grateful”. I used their hurtful words as fuel and turned all their negative remarks to drive me to succeed. So, for that, I’m truly grateful.
I’ve learned that through the power of the mind anything is truly achievable – its the way you perceive a situation.
“I used to eat fry-ups, bacon sandwiches, takeaways, lots of crisps and chocolate and – well – portion sizing never really existed in my head. I literally ate until I was stuffed with that sense of satisfaction – not knowing that it takes at least 20-minutes for your brain to register you have just eaten a meal.
My current diet is pretty strict but I like routine! It helps keep me focused and stay on track – but that’s just me personally. People think that you have to give up your social life but that’s not true I still go out and enjoy myself I just make little changes and it works perfectly.”
MEAL 2 | 150g each chicken, smoked salmon, mince & vegetables.
MEAL 3 | Pre-workout: 200g white rice, 150g chicken, 20g raisins.
MEAL 4 | Post workout: 25g Whey protein & 50g Instant oats.
MEAL 5 | 85g Rolled Oats, 50g Whey Protein.
MEAL 6 | 200g Fat-free yogurt, 25g Whey protein, berries & a Protein Muffin.
MEAL 7 | 150g chicken, 150g sweet potato, lots of green vegetables.
MEAL 8 | 150g each chicken & mince, 80g smoked salmon & vegetables.
✓ ALCOHOL | I’ve changed beer for a vodka and tonic water.
✓ CHEAT MEALS | I have a cheat meals once-a-week when I go out for dinner with my girlfriend or with the lads watching the football.
✓ EXPERIMENT | Its all about finding what suits you best. We are all different what might work for you, might certainly not work for the next.
I always try to keep my diet as healthy as possible, but I always treat myself once/twice a week. I’m a strong believer in moderation and enjoying life!
“I’m the happiest man alive right now. It’s been a hard four years getting to this stage I wouldn’t change it for the world.
It’s true – hard works pays off. Never wish for anything, just work for it.”
MONDAY | Fasted Cardio Morning/Back Evening
TUESDAY | Fasted Cardio Morning/Arms Evening
WEDNESDAY | Fasted Cardio Morning/Shoulders Evening
THURSDAY | Fasted Cardio & Abs Morning
FRIDAY | Legs Evening
SATURDAY | Fasted Cardio/Chest Evening
SUNDAY | Active Rest Day/Target a weaker muscle
|BACK DAY | Exercises||Warm-Up Set||Working Set||Rest|
|Barbell Deadlift||1 Set x 15-20 Reps||4 Heavy x 6-8, 3 Moderate x 10-12||60-90 secs|
|Bent Over Rows||1 Set x 10-12 Reps||4 Heavy sets x 8-10 Reps||60-90 secs|
|Close Grip Lat Pull Down||1 Set x 10-12 Reps||5 Heavy sets x 10-12 Reps, last set to failure||60-90 secs|
|Wide Grip Lat Pull Down||1 Set x 10-12 Reps||4 Heavy sets x 10-12 Reps||60-90 secs|
|Seated Cable Rows||1 Set x 12-15 Reps||4 Heavy sets x 8-10 Reps||60-90 secs|
|T-Bar Bent Over Row||1 Set x 10-12 Reps||4 Heavy sets x 8-10 Reps||60 secs|
|ARMS DAY | Exercises||Warm-Up||Working Set||Rest|
|Bicep Cable Curls||1 Set x 10-12 Reps||4 Heavy sets x 10-12 Reps||60-90 secs|
|Tricep Cable Extensions||1 Set x 10-12 Reps||4 Heavy sets x 6-8 Reps||60-90 secs|
|EZ Bar Bicep Curls||1 Set x 10-12 Reps||4 Heavy sets x 10-12 Reps||60-90 secs|
|Skull Crushers||1 Set x 10-12 Reps||4 Heavy sets x 10-12 Reps||60-90 secs|
|Standing Hammer Curls||1 Set x 10-12 Reps||4 Heavy sets x 8-10 Reps||60-90 secs|
|Tricep Bodyweight Dips||Straight into it >>||5 x Working to failure||60 secs|
|CHEST | Exercises||Warm-Up Set||Working Set||Rest|
|Flat Bench Press||1 Set x 10-15 Reps||4 Heavy x 8-10 Reps||60-90 secs|
|Incline DBell Press SS Chest Flys||1 Set x 10-15 Reps||4 Heavy sets x 10-12 Reps||60-90 secs|
|Dumbbell Pull Overs||1 Set x 10-12 Reps||4 Heavy sets x 10-12 Reps||60-90 secs|
|Chest Press Machine||1 Set x 10-12 Reps||5 Moderate sets to burn out||60-90 secs|
|Cable Chest Flys||1 Set x 12-15 Reps||4 Heavy sets x 10-12 Reps||60-90 secs|
|Push-Ups (FINISHER)||1 Set x 10-12 Reps||4 Sets to failure||60-90 secs|
|LEG | Exercises||Warm-Up Set||Working Set||Rest|
|Squats||2 Sets x 15-20 Reps||4 Heavy x 10-12 Reps||60-90 secs|
|Hamstring Curls||1 Set x 10-15 Reps||4 Heavy x 10-12 Reps||60-90 secs|
|Dumbbell Lunges||1 Set x 10-12 Reps||5 Heavy x 7 reps each side (14)||60-90 secs|
|Leg Extensions||1 Set x 10-12 Reps||5 Heavy x 10-12 Pause reps||60-90 secs|
|Leg Press Machine||1 Set x 10-12 Reps||8 Heavy x 10-12 Reps||60-90 secs|
|SHOULDERS/TRAPS |Exercises||Warm-Up Set||Working Set||Rest|
|Standing Military Press||1 Set x 10-15 Reps||4 Heavy x 8-10 Reps||60-90 secs|
|Seated Behind Neck Press||1 Set x 10-15 Reps||5 Heavy x 10-12 Reps||60-90 secs|
|Side Laterals||1 Set x 10-12 Reps||5 Heavy x 10-12 Reps||60-90 secs|
|Front Plate Raises||1 Set x 10-12 Reps||4 Heavy x 10-12 Reps||60-90 secs|
|Rear Delt Cable Flys||1 Set x 10-12 Reps||4 Heavy x 10-12 Reps||60-90 secs|
|Up Right Rows||1 Set x 10-12 Reps||8 Heavy x 10-12 Reps||60-90 secs|
|Shoulder Press Machine||N/A||3 Heavy/Then Light x 10-12 Reps||60-90 secs|
It’s incredibly important to tailor supplements around your goals.
The below are my go-to’s for training sessions, followed by my daily supplementation for overall health and optimal body function.
WEIGHTS SESSIONS | Taken Pre and Post Workout: 5g L-Glutamine Powder & 5g BCAA’s (total 10g)
L-Glutamine has a role in muscle growth, recovery, improved power, reduced fatigue & reduced muscle soreness! | Read more
Branched Chain Amino Acids increase the rate of protein synthesis and reduce amount of protein breakdown. | Read more
DAILY SUPPLEMENTATION |
✓ 1 x DIGESTIMAX Capsule before three main meals (2 capsules after cheat meal) to contribute to a healthy digestive system.
✓ Impact Whey Protein Isolate for a burst of protein into the muscles for post-workout recovery.
✓ Waxy Maize Starch – a fast-acting carbohydrate to replenish glycogen stores post-workout.
MEAL SUPPLEMENTATION |
MEAL 1 |
MEAL 2 |
MEAL 6 |
“You are in total control of your own mind and you can decide to change your life…
In a second.”