1. Biography
• Name: Sarah Sussman
• Age: 22
• Height: 5’6”
• Weight (Contest): 118 lbs.
• Weight (Off-Season): 145 lbs.
• Hometown: Born in Allentown, PA / Raised in South Florida
• Gym: Depends where I’m at
• Profession: Student
2. What got you started in bodybuilding/fitness?
As a former technically trained dancer, I battled multiple injuries. After a tough decision to give up on a career in dance, I was introduced to the world of fitness. Needless to say, my life has not been the same since!
I began lifting weights and taking aerobic classes to “stay in shape.” As you can see, that didn’t last very long. I began working out a few days a week, here and there, lifting free weights and using the machines. About five months after I set foot in the gym for the first time, I really started to become interested in competing.
I started learning all I could about weight lifting, dieting, and what it truly meant to be a competitor. Before I knew it, I was lifting heavy, dieting hard, and preparing to step on stage for my first fitness competition!
On October 23, 2010 after eight weeks of dieting and training, I made my fitness debut! I had the most amazing experience at that show, and I knew that fitness is where I belonged from that point on. Fitness allows me to express myself and show off my talent in a number of ways while living a healthy lifestyle and motivating and inspiring others. I am currently training for the Southern States, which will take place in July.
3. What keeps you motivated to train?
I am a true believer that motivation comes from within. While it is true that I couldn’t do what I do without the continuous love and support of my family, friends, and boyfriend, I have to WANT this in order to be successful. The yearning for the spotlight, the desire to win and the courage to share my success story are all reasons to stay motivated.
I want to be an inspiration, a great role model and a person who encourages others that they too can be healthy and achieve things they may have never thought possible.
4. What workout plan has worked best for you?
After playing with my training split, the style of workouts I do, etc., I have found the following split to be most successful.
I weight train four days a week: Sunday, Monday, Wednesday, and Thursday.
On Tuesdays and either Friday or Saturday, I do 25 minutes of cardio on either the treadmill or the recumbent bike and have routine practice.
I want to say that due to stomach surgeries, I am unable to work abs, so you will not see any sort of abs routine on my workout plan. Instead, I rely on my routine practice to help strengthen my core.
Day 1: Chest / Biceps
• Incline Dumbbell Flyes: 3 sets of 12-15 reps
• Decline Dumbbell Press: 3 sets of 12-15 reps
• Smith Machine Flat Bench: 3 sets of 15-20, 12-15, 12-10 reps
• Push-ups: 3 sets to failure
• Preacher Curls: 3 sets of 12-15 reps
Superset:
• Hammer Curls: 3 sets of 12-15 reps
• Alternating Dumbbell Curls: 3 sets of 12-15 reps
• Dumbbell Curls: 3 sets of 12-15 reps
• Straight Bar Curls: 3 sets of 15-20, 12-15, 12-10 reps
• Treadmill: 30 minutes
Day 2: Legs
• Seated Extensions: 3 sets of 12-15 reps
• Lying Leg Press: 3 sets of 12-15 reps
• Dumbbell Squats: 3 sets of 12-15 reps
• Dumbbells Step-Ups: 3 sets of 12-15 reps
• Lying Leg Curl: 3 sets of 12-15 reps
• Single Leg Curl: 3 sets of 12-15 reps
• Standing Calf Raises: 3 sets of 12-15 reps
Day 3: Cardio / Routine Practice
• Cardio: 25 minutes
Day 4: Shoulders / Triceps
• Seated Dumbbell Shoulder Press: 3 sets of 12-15 reps
• Leaning Dumbbell Lateral Raises: 3 sets of 12-15 reps
• Bent Over Dumbbell Lateral Raises: 3 sets of 12-15 reps
• Barbell Shoulder Press: 3 sets of 12-15 reps
Superset:
• Skull Crushers: 3 sets of 12-15 reps
• Decline Dumbbell Extension: 3 sets of 12-15 reps
• Overhead Dumbbell Extension: 3 sets of 12-15 reps
• Bench Dips: 3 sets to failure
• Elliptical: 30 minutes
Day 5: Back
Superset:
• Dumbbell Pullovers: 3 sets of 12-15 reps
• Assisted Chin-Ups: 3 sets of 12-15 reps
• Lat Pulldowns: 3 sets of 12-15 reps
Superset:
• Seated V-Grip Row: 3 sets of 12-15 reps
• Bent Over Barbell Row: 3 sets of 12-15 reps
• Deadlifts: 3 sets of 15-20 reps, 12-15 reps, 12-10 reps
• Treadmill/Bike: 30 minutes
Day 6: Cardio / Routine Practice
• Cardio: 25 minutes
Day 7: OFF
5. What is your philosophy about cardio?
Every single person should do cardio. Naturally, the amounts and intensity can vary depending on your goals; however, for cardiovascular purposes, I believe cardio should be a component in the lives of every single person.
6. What is your philosophy about weight training?
Train SMART, train HARD, change it up every 4-6 weeks…but most of all, you need to take the time to learn your body and what works for you. Just because someone does a movement one way does not mean that is the exact way you should do it. Don’t be afraid to step out of the box and try something new. The other important thing is to make sure you REST! I went through a period of time where I thought I was “hardcore” because I was pulling two-a-days. Unfortunately, I think I made the least progress during that time because I was overworking and overusing my muscles.
7. Do you prefer HIIT or steady state cardio?
HIIT. I used to do steady state cardio but I find there is a greater challenge when performing HIIT.
8. What are your top 5 favorite exercises?
I love pullovers, dumbbell squats, incline dumbbell press, leaning lateral raises and the dip machine.
9. What is your philosophy about nutrition?
After struggling with an eating disorder for most of my life, I feel proper nutrition is essential to success not only in the fitness world but in everyday life. You can’t expect your body to perform if you are not giving it the proper amount of food. I eat every 2.5-3 hours. My meals are weighed out/measured, and I make sure whatever I am lacking in solid food comes in some other form. I believe consistency and discipline are two important factors.
10. What nutrition plan has worked best for you?
I like to stick to a consistent meal plan that offers me the flexibility to pick and choose what I eat on a daily basis. While it does change as I get closer to a show, this is what I eat most of the season. I keep to a specified amount of carbs, protein, and veggies in each meal; however, for the most part, I get to pick the sources of each which is great and keeps me from cheating! Here is an example of how a typical day goes for me.
Meal 1: 9:00 AM
• 12 oz water
• 1 cup black coffee
• 1/2 grapefruit
• 1/2 cup cooked oatmeal
• 4 egg whites
Meal 2: 12:00 PM (Pre-Workout)
• 12 oz water
• 2 caramel rice cakes
• 4 oz animal protein
Meal 3: 2:45-3:00 PM (Post Workout)
• 12 oz water
• 1 cup black coffee (optional)
• 4 oz animal protein
• 1 cup green veggies
• 1/4 cup cooked parboiled rice
Meal 4: 6:00 PM
• 12 oz water
• 2 oz white pasta
• 4 oz animal protein (lean red meat, 93/7, is okay every other day)
Meal 5: 8:30 PM
• 12 oz water
• 40g whey protein or 4 oz animal protein
• 1 1/2 cup greens
Meal 6: 10:30 PM
• 12 oz water
• 4 oz animal protein
Sample Protein Sources:
• 4 egg whites
• 4 oz chicken breast
• 4 oz extra lean ground turkey
• 4 oz tuna in water (drained)
• 4 oz tilapia / mahi-mahi / salmon
11. What is your favorite cheat food?
If I could have a plate of five cheat foods, it would consist of Bianca Pizza, a piece of Vanilla cake with Butter cream frosting, a fresh peanut butter chip cookie, a beef burrito supreme, and a bagel with Nova and cream cheese (toasted) with a slice of Muenster cheese on top.
How’s that for a cheat meal?!
12. What is your favorite health food?
“Health food”… Hmm, that is tough. I really enjoy spinach and egg white omelets, grilled chicken breast and I love fruit and veggies. Oh—and I make a very good, healthy, ground turkey chili which I like to have over rice during my off-season.
13. What supplements have given you the greatest gains?
Before Meal 1, Post Workout & Before Bed:
• BCAA: 5g
• L-Glutamine: 1 scoop (4.5g)
With 4-6 Meals Daily:
• Tonalin CLA: 1 soft gel (1000mg)
Evening With Meal 5:
• Whey Protein: 2 scoops
Pre & Post Workout:
• NOW L-Carnitine Liquid: 1 Tbsp (1000mg)
Twice Daily:
• NOW Glucosamine & MSM: 2 caps
14. What does your pre and post workout nutrition consist of?
My pre and post workout nutrition really varies depending on where I am at in regards to a show. Right now—being four weeks out, for example—I do not take anything or post workout besides solid meals (usually 2 cups of broccoli and 4 oz of protein). During the off-season, I enjoy Jack3d pre-workout and a 40g protein shake mixed with water post workout.
15. Which tools have helped you most with your nutrition and training?
Keeping a very detailed food log and workout log have become the most useful tools while training because it keeps me focused and accountable for my progress.
16. Have online resources (social networks) helped you in your training?
Yes! I visit a variety of online bodybuilding websites for information on nutrition, training and supplementation. Also, I like to check out footage from past competitions that have occurred recently. Sometimes, I read the forums and have even posted some questions when I needed some advice or even support! Online resources and communities are definitely helpful in my life.
17. Where is the first place you turn to when looking for training / fitness / nutrition advice?
My trainer/nutritionist. While I do believe in doing your own research, asking questions, and getting opinions from other people, I also think it is crucial to follow your advisor completely if you choose to work with one.
18. Who are your favorite fitness/bodybuilder competitors or role models?
When it comes to the guys, I am a big fan of Kai Greene as well as Clarence De Vis, Roelly Winklaar, Brandon Curry and Phil Heath.
Oksana Grishina is my favorite IFBB fitness competitor. I think she has a beautiful body, long muscles, amazing lines and such great technique in her routines. She is a true pleasure to watch. Monique Minton, Jamie Eason, and Pauline Nordin are also great demonstrations of hard workers and simply gorgeous physiques.
19. What obstacles have you had to overcome?
Every single person has had obstacles to overcome. Our reality is formed based on our perception of things, so I try to stay focused on the positive aspects of being a fitness competitor. However, I have had my fair share of issues to overcome.
First and foremost, I have been plagued by injuries. After injuring my ankle and having surgery, I injured it two more times. From overusing the other leg to make up for the ankle injury, I ended up fracturing my shin (twice). Thankfully, that didn’t require surgery. Then, I had three stomach surgeries… and three back surgeries (not related). Aside from injury, natural occurrences of life happened…family issues, relationship issues, etc.
I train smart. I have no choice.
20. What was the biggest mistake you made when you first started training?
In my opinion, I wasted too much time focusing on what others were doing in the gym instead of taking the time to focus on myself and learning my body. If I would have put in the time from the start, I believe my gains and success would have happened quicker.
21. What tips would you give to a beginner?
If I could give one tip to beginners in the gym, it would be to remember that you can’t force success upon someone that does not have the will and desire to achieve it. You have to want it and work for it, and if you do—success will come to you. With that said, this takes time. Don’t get discouraged, don’t be embarrassed. Instead, be proud of yourself for taking the steps in the right direction.
22. What are your future fitness goals?
In the nearer future, I am focused on the Southern States which will take place in July. I go there with the hopes to qualify for nationals. In the event I do, that will be the next adventure in my life. Without jumping too far ahead of myself, I would like to add that my ultimate goal would be to earn my IFBB Pro status as a fitness competitor, receive a sponsorship (or two) and have a great deal of success in the fitness industry.
23. Where can we find you on MuscleDog.com?
Check out my profile SarahSuss21 to see my photos, videos and more!
