Mike sullivan fat boy slim

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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.mike sullivan before

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.

after2If 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.

You are in total control of your own mind and you can decide to change your life in a second.”
 
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Mike sullivan fat boy slim

“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.”

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MEAL 1 | 85g Rolled Oats, 25g Whey Protein, 4 egg whites & 3oz pineapple.

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.

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NUTRITION TIPS

✓ 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!

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“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.”

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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

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Back Training
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
Arm Training

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 Training

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 Training

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 Training

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

Mike sullivan fat boy slim

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.

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CARDIO SESSIONS | Taken Pre, Intra and Post Cardio Sessions | 5g L-Glutamine Powder & 5g BCAA Powder (total 15g)

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

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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.

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MEAL SUPPLEMENTATION | 

backtraining
MEAL 1 |

500mg Vitamin C Powder | Read Vitamin C

1 x Daily Vitamin | Read Vitamins

1 x Super Omega 3 Fish Oil | Read Omega 3

MEAL 2 | 

1 x CLA capsule | Read CLA

MIDDAY |

1 x Vitamin D3 2500 | Read Vitamin D

MEAL 6 | 

3 x ZMA’S (Zinc, Magnesium and B6) Before bed | Read ZMA’s

 

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“You are in total control of your own mind and you can decide to change your life…

 

In a second.”

 

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