Author Archives

Ryan Sullivan

Cody W 16 Weeks out INBF Hercules 2013

Cody W from Team SUF Natural Bodybuilding and is prepping hard for the 2013 INBF Hercules. He currently resides in North Carolina. He was able to take a trip up to New York this weekend which gave me a chance to check his progress and take some photos.  We are currently at the 16 week out mark as of this posting. I am glad to say that Cody is ahead of schedule and ready to rock and roll. In the past the number one problem was having to lose too much weight, in a short amount of time. The short and stressful diet is not a productive approach in my opinion. I would much rather have a longer, but much less stressful diet. This is exactly our approach this year. This year we are down for the crown, Cody is shooting hard for that pro card at the 2013 INBF Hercules.

Here are some photos. He looks phenomenal at the 16 week out mark…


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Performance Enhancing Drugs – An Evolving Position

I am a proud Libertarian and have been for a while, therefore it was inevitable before those principles found their way into how I conduct and maintain business. For those who are unfamiliar with Libertarianism…

Libertarianism is the group of political philosophies which advocate minimizing coercion and emphasize freedom, liberty, and voluntary association. Libertarians believe that each person owns his or her own life, body and property, and has the right to make their own choices as to how they live life – as long as they simply respects the same right of others to do the same. The Golden Rule is to Live, and Let Live.

These beliefs have allowed me to evolve in regards to my position on performance enhancing drugs (PEDs). For a very long time I have been very closed minded in terms of PEDs and looked at things with a very black and white approach. I have come to the conclusion that I was mistaken and it is my belief that there exists a clearly defined gray area. However, I will always be an advocate for a natural approach first. Natural Bodybuilding is my roots and something I will always support.

The purpose of this writing is to officially lay out a Sci-Unison Fitness policy platform that covers PEDs. This policy statement does not disqualify anyone who doesn’t share the same beliefs from becoming a client. However, it doesn’t ensure that acceptance will ultimately be guaranteed. Everything will be dealt with on a case by case basis.

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Thanksgiving Food Drive 2012

The 2012 Sci-Unison Fitness Thanksgiving Food Drive was a great success. We more than doubled our food donations from last year, and raised much more money.


Food Drive Stats 2012:

Number of Food Bins Filled – 5

Money Raises Through Donations  – $500.00

Food Drive Stats 2011:

Number of Food Bins Filled – 5 

Money Raises Through Donations  – $40.00

There were some very generous cash donations from individuals and local businesses that helped push things over the top. That money was used to purchase more food from the local super markets. This will be a key component to next years food drive as we will try to involve more local businesses and organizations in the effort. The plan would also include listing which businesses contributed to the effort so that their good deeds go noticed.

Our Lady of Grace Church was extremely pleased with our donation efforts. I told them that next year will be even bigger. So I would like to thank everyone who helped make this years food drive possible. Your food and cash donations helped to feed those less fortunate this holiday season.

I hope everyone has a happy and safe Thanksgiving.

Sedentary Lifestyle is a Health Risk

couchSedentary lifestyle is a type of lifestyle with no or irregular physical activity. A person who lives a sedentary lifestyle may colloquially be known as a couch potato.

The following facts were found in my ISSA certification booklet. Found these to be very interesting so I wanted to share:

  • Inactivity and poor nutrition results in at least 300,000 deaths per year in the United State.
  • Adults who have a sedentary lifestyle are at greater risk of dying of heart disease, and developing diabetes, colon cancer, and high blood pressure.
  • Greater than 60% of U.S. adults do not engage in the recommended amount of daily physical activity.
  • Approximately 40% U.S. adults aren’t active at all.

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Recovery in Austin Texas

Time to take some recovery time off from my Sci-Unison Fitness training program and I decided to do it than in Austin Texas. Right now I am in the middle of a 12-14 day recovery phase. Testing and fine tuning both the Frequency Focus Physique (2FP) and the Shoulder/Arm Focus plans really took alot out of me. I typically take a nice time of leave from the gym every 3-4 months. Since I had to work out some issues with the programs, this time around I reached almost the 5 month mark. There were added recovery days sporadically thrown in but a day here and there never equals continuous rest.

One of the main issues was with the 2FP program. The first month or so was easy stuff for me in terms of routine and practicality. The issues I faced was how to make each month progressively harder without pushing too much. Therefore, extra time was spent trying to find a careful balance between the appropriate amount of volume, frequency, and intensity. This added time is what really began to wear me out.

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