Offseason 2015: UpperBody Growth V3: March Update!

The Darkhorse Blog has risen back from the dead! Im very happy with the slow and steady gains I've made in 2014 and looking forward to the next phase of my offseason training in 2015

 

Current Weight: 223.6lbs

Training: DUP Video

DarkHorse - 2015 Season Update : DUP Training

Nutrition: The carbohydrates are coming back!!

Training Days:
OLD: 275g Protein | 0g Carbohydrates | 185g Fat | 2765 Cals
CURRENT: 270g Protein | 100g Carbohydrates | 135g Fat | 2695Cals
NEW: 270g Protein | 295g Carbohydrates | 60g Fat | 2800 Cals

Meal 1:
224g 90/10 Ground Beef
1-2 tbsp of raw sauerkraut
1 cup of brussel sprouts and/or Broccoli

Meal 2:
330g Egg Whites
1 Whole Egg (Local/Free Range)
80g of oats dry


Meal 3: Pre-Workout (2Hours before Workout)
60g  Annex Whey Protein Blend by Complete Nutrition
112g Frozen Berries
60g Cream of Rice

Meal 4: Intra/Post-Workout**
55g Protein
85g Carbohydrates

Meal 5:
224g Chicken Breast (raw weight)
168g cooked jasmine/wild rice
1 cup of spinach

Meal 6:
350g egg whites
168g cooked quinoa

** Intra-Workout drink will consist of 10g BCAA and 30g of carbohydrates.
** Post-Workout meal will consist of 45g Protein and 55g of carbohydrates.

 Notes: My nutrition is very similar to May's blog update but instead of using 40-50g of fat before and after the workout I am now using over 50% of my carbohydrate intake spread around my workout with a protein/carb based meals. My ultimate goal is to exchange my fat intake for carbohydrates and keep these as close to the workout when I need them the most. I will be having nutritional changes to my plan every 7-14 days so stay tuned for future updates! Our goal  after restructuring my macronutrients is to continue increasing calories so that we can start our prep in  Spring of 2015.

Supplementation:

ISO-Z5 - Whey Protein Isolate (Contest Prep)
Annex - Whey Protein Blend (Off-season)
Tone- EFA product containing CLAs, MCTs, and Omega-3 Fatty Acids all in one supplement.
Complete Active - Multi-vitamin/Multi-mineral for athletes.
3Plenish- Intra-workout product containing BCAAs, EAAs, Electrolytes and fast-acting carbohydrates to improve muscular endurance, hydraton and  performance.
CX5 - Creatine product containing 5 types of soluble creatines for faster absorption.
NX6 - Arginine-based product that causes vasodilation in the blood vessels for a bigger pump and more vascularity.

 Notes: With the addition of intra-workout carbohydrates in my plan I have added 3Plenish to my protocol and taking a break from Blitzz as well as any additional drinks containing caffeine. I believe it is very important to cycle pre-workout or any other metabolism-boosting supplement for that matter so that the effectiveness of the product is there when you need it the most.

Thanks for following me during my journey for the 2015 season. I will continue to provide updates with my plan as they come.

Take care and God Bless,

Chris Valentin IFPA Pro

Team Gorman Athlete (www.team-gorman.net)

Powered by Complete Nutrition (www.completenutrition.com)

Offseason 2014: Upper Body Growth V2 - May Update!

The Darkhorse is back at it again! The long, awaited update is finally here! Thanks for your support and stay tuned for future updates!!

Current Weight: 212.8lbs

Sitting at 15lbs over stage weight which is a great number for me. This will definitely allow me to get to my all time best package the next time i step on stage.

Training:

Monday- Upper Pull (Back/Biceps/Forearms) | Cardio: MISS
Tuesday- Legs (Quads/Hams/Glutes) | Cardio: LISS (Walking around the neighborhood aka Tina Time!)
Wednesday- OFF | Cardio: OFF
Thursday - Upper Push (Chest/Shoulders/Triceps) | Cardio: LISS
Friday - Upper Pull (Back/Biceps/Forearms) | Cardio: OFF
Saturday - OFF | Cardio: HIIT
Sunday – Upper Push (Chest/Shoulder/Triceps) | Cardio: OFF

Notes: Even though the plan is laid out, no training day is ever set in stone. I listen to my body and let it tell me how long I should wait until the next day. In addition I will be throwing in a total body pump day on my refeed days to allow all muscle groups a chance to be replenished with glycogen.

My Training has had some ups and downs in the past month. In March/April I was having some shoulder issues that prevented me from any type of upright rows or shrugs as it would irritate my upper chest /front delt area. I was able to relive the pain with some great Massage and Chiropractic work from my good friends at Natural Life Chiropractic. Two weeks later, I performed another movement that left me with a neck/trap impingement. I believe it was the result of a day I was in a hurry and didn’t warm up properly. (Learn from my mistakes and don’t cut corners!) Now I am getting some daily adjustments as well as acupuncture so hopefully I can get this figured out in the next few weeks. Since I’m currently not at 100%, my coach and I have decided to take this fall season off to let the body heal and metabolism reset completely.

Nutrition: A complete revamp!

Training Days:
Old: 240 Protein | 260g Carbohydrates | 50g Fat | 2450 Cals
New: 275g Protein | 0g Carbohydrates | 185g Fat | 2765 Cals

 Typical Day: Each meal is roughly 40-50g of protein and 20-30g of Fat. I do not count the carbohydrates taken in from vegetables I eat as they are extremely low and non-significant. I keep my trace carbohydrates I get from my fat sources very low.



Meal 1:
8oz of 90/10 Ground Beef
1-2 servings of sauerkraut
1 cup of brussel sprouts

Meal 2:
4 Egg Whites
4 Whole Eggs (Local/Free Range)
2 Strips of Bacon
1 cup of Spinach
1 cup of Kale

Meal 3:
6oz Chicken Breast
4 oz. Avocado
1 oz sliced almonds
1.5 cup of broccoli

Meal 4:
8oz of 90/10 Ground Beef
3 servings of raw sauerkraut
1 cup of brussel sprouts

PRE-WORKOUT: BulletProof Coffee
16oz coffee
12g of Organic Coconut Oil
8g of Grass-Fed Butter
1tsp of vanilla extract
1tsp cinnamon
1-2 servings of stevia

Meal 5:
10oz Cod (Wild Caught)
1 TBSP of Grass-fed Butter
1oz sliced almonds
1-2 servings of raw sauerkraut
1 cup of spinach

Meal 6:
4 Egg Whites
4 Whole Eggs (Local/Free Range)
2 Strips of Bacon
1 cup of Spinach
1 cup of Kale

Substitute Meal: (On Days my stomach is still full and I need to hit my macros)
Protein Pudding!!
2 Scoops of Annex Whey Protein Blend by Complete Nutrition
50g of Raw Almond butter
1tsp of cocoa powder
1 tsp organic coconut oil

(I just mix everything up with enough water to make it a pudding and eat. Very light on the stomach but heavy on nutrients! )

 Notes: If you take a close look, my eating plan is very similar to someone that follows a paleo approach to nutrition. For those that are not familiar with Paleo, is it a very nutrient-dense meal plan comprised of raw, single-ingredient foods that promotes blood sugar regulation, hormonal and digestive health. When those three components are taken in consideration our immune system is enhanced. Since 60-70% of our immune system is located in our gut it makes sense to eat in this manner so that the nutrition is utilized to its fullest potential. Of course there are many variations of this type of approach but since I’m utilizing fats for fuel this is how I setup my plan.

My coach recently returned from a trip to Tampa, Fl where he was able to meet one of few scientists researching anything and everything when it comes to human performance and muscular hypertrophy: Dr. Jacob Wilson. Dr. Wilson did some recent studies that show some amazing results with people utilizing ketogenic-based diets vs carbohydrate-based diet for offseason. The new research combined with some of the great authors on this topic, such as Dan Duchaine and Lyle McDonald, is allowing us to revamp our offseason protocols for a few people on our team. I will be one of the few people running this protocol for the next few months. My goal for these next 8 weeks is for my body composition to improve. We will be utilizing two types of refeeds once week to keep that metabolism on fire. Until I get the ok from my coach, I will keep the information pretty basic.

I am very excited about my nutritional plan because over the years I have learned that my body responds very well with a higher fat (30-35% of TDI) diet. I have been running this protocol for almost 2 weeks now with 15% increase in calories and I have noticed the following changes: my strength is up, my weight is down, my waistline is tighter and my energy levels are stable throughout the day. At the end of the 8-12weeks I will post up some pictures for you guys so you can see the changes!

Supplementation:

ISO-Z5 - Whey Protein Isolate (Contest Prep)
Annex - Whey Protein Blend (Off-season)
Tone- EFA product containing CLAs, MCTs, and Omega-3 Fatty Acids all in one supplement.
Complete Active - Multi-vitamin/Multi-mineral for athletes.
Blitzz- Concentrated pre-workout product providing increased energy and focus without the excess fillers
CX5 - Creatine product containing 5 types of soluble creatines for faster absorption.
NX6 - Arginine-based product that causes vasodilation in the blood vessels for a bigger pump and more vascularity.

 Notes: No new changes for supplementation at this time. I will go back and forth between Blitz and Taze-3 depending on my workout. I find that my shorter, more intense workouts work the best with blitz as the energy levels are very strong for the first 45 minutes of the workout but then drop off. If I know that I will be doing a longer workout I prefer to use taze-3 for more sustained energy throughout the workout. If you see me at the gym and are curious about any of these two products let me know as I always have a few samples on me or in my car.

Chris Valentin IFPA Pro

Team Gorman Athlete (www.team-gorman.net)

Powered by Complete Nutrition (www.completenutrition.com)

 

 

 

From First to Last: The best thing that could have happened to me.

Today, I wanted to touch on a topic that I have yet to make public regarding my pro debut. Before I do that, let’s take a step back to 2011.

For those that do not know, I was fortunate enough to win my class at the NANBF USA PQ in November of that year along with 2 other competitors – Juan Chavez & Brian Graf. I decided take a full year off from contest to make improvements for the 2013 season. The offseason was a success as I finished the 2012 year at 226lbs just under 10% body fat.

Despite the great improvements, my coach and I knew we had a lot of work to do as I finished the 2011 season with a stage weight of 202lbs, but was still not 100%.  We both felt that a more conditioned physique around the mid 190’s would make me a definite threat for the pro ranks. We gave ourselves 36 weeks to prep for the IFPA Pro International hoping that we would be ahead of the game and possibly increase our calories heading into the show. Unfortunately, with my work schedule and other stressors in my life, I wasn’t able to bring my best overall package and ended up placing out of the top ten.

I think most competitors would have taken it pretty hard, but I was the complete opposite. The IFPA Pro International is one of three top IFPA shows of the year bringing 5-8 of the best competitors in the sport. I was honored just to be able to share the stage with them.  That being said, I reviewed the pictures of the show and realized that I was able to hold my own in 2-4 of the mandatory poses vs the top 8 competitors despite my poor genetics and unbalanced symmetry. I ended up sticking to the plan and competing in the KC All-Stars Classic 6 weeks after the IFPA Pro International and placed 4th in a very strong 198lb class. Again, I wasn't 100%, but it seemed to be like the body started making quality changes after we made some minor tweaks in between shows.  Every show we learn something new on how my body responds to meal plan and training. Everything happens for a reason. Here is a progress pic  about 4 weeks prior to my last show in 2013

 

A close friend of mine asked me if could go back to the beginning of the 2013 season and change anything to receive a better placing what would you do.  I explained to him that even though I learned so much during my prep I would not change a thing.

The simple reason for my response was this: placing dead last has made me the hungriest competitor out there. As Dr. Layne Norton would say, “They may beat me, but no one will OUTWORK me” as I have nothing to lose and everything to gain.

I have still not decided if I will be picking a fall show this year or waiting for the 2015 spring season. I will say that my offseason weight will stay around 215 lbs. and I will continue to learn everything I can with respect to nutrition and training so that I can have that edge for the next contest prep.

Last but not least, I want to give a big thanks to all who have supported me all these years. I can’t wait to show you all the progress I’ve made thus far.

Chris Valentin, IFPA PRO

Team Gorman Athlete ( www.team-gorman.net)
Powered by Complete Nutrition (www.completenutrition.com)  

Offseason 2014: Operation Upper Body Growth V2 | 1.1.14 - 3.1.14 Update

What's going on everyone? The Darkhorse is back updating you with the game plan for the first quarter for 2014. Thanks for your support and stay tuned for future updates!!

Current Weight: 207.8lbs

Training:

 Monday- Upper Pull(Back/Biceps/Forearms) | Cardio: MISS
Tuesday- Legs(Quads/Hams/Glutes) | Cardio: OFF  
Wednesday- OFF | Cardio: HIIT
Thursday - Upper Push (Chest/Shoulders/Triceps)  | Cardio: MISS
Friday - Upper Pull(Back/Biceps/Forearms) | Cardio: MISS
Saturday - OFF | Cardio: HIIT
Sunday - Upper Push (Chest/Shoulders/Triceps)  | Cardio: OFF

Notes:  In 2013, I researched a ton of new information with regards to training; Two people that provided some of the best information I have read to date are IFBB Pro Ben Pakulski and NPC national competitor John Meadows. Both of these competitors utilize different training programs; however, their ultimate goal is one and the same - increasing time under tension (TUT). TUT will be the main focus of my training program for the next 2 months.  I have gathered parts of their training philosophies and my coach and I will be incorporating it into my current regimen.

Nutrition:

Training Days:
Old: 320g Protein | 90g Carbohydrates | 50g Fat
New: 240g Protein | 230g Carbohydrates | 50g Fat

Non-Training Days:
Old: 325g Protein | 40g Carbohydrates | 55g Fat
New: 240g Protein | 190g Carbohydrates | 55g Fat

Notes: Over the passt 6 weeks, my coach has completely revamped my macronutrient ratio, in addition to adding calories. I'm also incorporating a wide variety fruits and vegetables in my meal plan to make sure i'm getting a nice supply of alkaline foods with a ton of micronutrients.


Supplementation:

ISO-Z5 - Whey Protein Isolate (Contest Prep)
Annex - Whey Protein Blend (Off-season)
Tone- EFA product containing CLAs, MCTs, and Omega-3 Fatty Acids all in one supplement.
Complete Active - Multi-vitamin/Multi-mineral for athletes.
Blitzz- Concentrated pre-workout product providing increased energy and focus without the excess fillers
CX5 - Creatine product containing 5 types of soluble creatines for faster absorption.
NX6 - Arginine-based product that causes vasolidation in the blood vessels for a bigger pump and more vascularity.

Notes: This month, I have added back NX6 to the stack. I will continue to use this supplement stack until the Lent season starts. During Lent, I will be giving up caffeinated products and letting my body's adrenal system completely reset. I strongly recommend taking time off of stimulant-based products if you find yourself using 2-3 servings in order to get the same effect that you were getting when you started the product.

Supplement Spotlight: NX6 by Complete Nutrition

NX6 is an arginine-based product that causes vasolidation of the blood vessels allowing for a bigger pump and more vascularity. Even though NO/Arginine-based products doesn't get a strong support from the health and fitness industry, I still believe that this product that assist with a person's goals regardless if they are dieting for a show or growing in the offseason. My reason for this is simple: By increasing the size of your blood vessels, you allow your body to transport quality nutrients to the specific muscle group faster during exercise. Depending on your goals, that could be wide variety of supplements including but not limited to: BCAAs, EAAs,  Creatine, Glutamine, Electrolytes and fast-acting carbohydrates. I currently utilize a high volume style of training that greatly benefits from the availability of BCAAs, electrolytes and sugars in the bloodstream. That being said, is it completely necessary to get off-the-chart results? Probably not. However, if your a competitor like myself that it looking for that competitve edge, give it a shot as it definitely will provide a nice increase in overall performance. I recommend including this product\with the foundation of supplements I have listed above.


Chris Valentin IFPA Pro
Team Gorman Athlete (www.team-gorman.net)
Powered by Complete Nutrition (www.completenutrition.com)

Offseason 2014: Upper Body Growth V2

Hey Everyone!!


It's been 5 weeks into my reverse dieting protocol and so far so good! We had a very good offseason last year, however, we have been reviewing various methods for the upcoming year. Our latest game plan will have a few tweaks with regards to nutrition and training based upon a few simple concepts I learned this past year. Simply put, Nutrition is way beyond calories and macros
. Hormonal and digestive health are absolutely essential to anyone attempting to achieve optimal body composition. I believe that when I fix my ongoing digestive issues that it will lead to greater LBM gains this offseason compared to 2012.



Current Weight: 205.4lbs
Training:

 Monday- Upper Pull(Back/Biceps/Forearms) | Cardio: HIIT
Tuesday- Legs(Quads/Hams/Glutes) | Cardio: MISS    
Wednesday- OFF | Cardio: HIIT
Thursday - Upper Push (Chest/Shoulders/Triceps)  | Cardio: MISS
Friday - Upper Pull(Back/Biceps/Forearms) | Cardio: MISS
Saturday - OFF | Cardio: HIIT
Sunday - Upper Push (Chest/Shoulders/Triceps)  | Cardio: MISS

Notes:  I have been a big fan of training 2-3 days on before taking a day off. My plan is to be able to train 4-5 days on. As my digestive health improves, my ability to absorb and utilize nutrients should allow me to train harder, but with more frequency due to my body's ability to recover better. In theory, I should yield greater gains because I am breaking down and repairing the muscle more frequently. I guess only time will tell!

Nutrition:

Training Days:
320g Protein | 90g Carbohydrates | 50g Fat

Non-Training Days:
325g Protein | 40g Carbohydrates | 55g Fat

Notes: All meals throughout the day are currently protein/fat based meals. All carbohydrates are utilizing around the workout to support the heavy training and volume. Every 7 days we are incorporating a refeed meal to restore leptin levels and keep that metabolism sky high. We are currently reverse dieting so my calories are increasing  every 7-10 days while cardio is decreasing.


Supplementation:

ISO-Z5 - Whey Protein Isolate (Contest Prep)
Annex - Whey Protein Blend (Off-season)
Tone- EFA product containing CLAs, MCTs, and Omega-3 Fatty Acids all in one supplement.
Complete Active - Multi-vitamin/Multi-mineral for athletes.
CX5 - Creatine product containing 5 types of soluble creatines for faster absorption.

Notes: Over the past few weeks i have been getting numerous requests to post my supplement regimen. The supplements listed above are staples in my plan and will continue to use 24/7/365 as i feel they are extremely important for overall health and wellness. That being said, I want to make the same statement i make to everyone i speak to regarding supplements. If your nutrition and training is not consistent with a healthy lifestyle you will not see the results you are looking for no matter what product you use. Use the products to supplement your lifestyle, not replace it. Stay tuned for future updates on CN's brand new natural test booster. I am currently testing the product and will give my review at the end of the 8 week trial.


Supplement Spotlight: ANNEX by Complete Nutrition

Annex is  a whey protein blend made from 8 different protein sources. It also contains ten grams of glutamine to assist with muscle recovery and a enzyme blend called ProHydrolase. This improves the digestion rate of the protein and allows you to absorb the nutrients much faster than generic protein powder out there on the market. Annex utilizes the cold-filtration process to create the protein blend. The cold-filtration process is a procedure of separating the proteins through the use of micro filtering the mass all while using a cold or "chilled" process (environment).These filters allow the protein to be removed from the unwanted fat and lactose making the product  virtually fat free and lactose (sugar) free. I'm a big fan of this product as I am lactose intolerant and have digestion issues, however, I have no issues when using this product. I definitely recommend to anyone looking for a quality protein with similar issues.


Chris Valentin IFPA Pro
Team Gorman Athlete (www.team-gorman.net)
Powered by Complete Nutrition (www.completenutrition.com)

November: The month to give thanks!

Have you ever heard/read the question, " What would you do if you could travel back in time and change the past? " For years, I told myself that I wish I can go back in time with the current knowledge of nutrition and training that I have and teach myself a better/safer way of living a healthy lifestyle. If that happened I wouldn't have had to go through the many years of dieting and regaining the weight back . I woke up today with the realization that if I were to have been asked that same question by anyone that I would tell them my response in one word: Nothing. If I didn't go through the journey of losing/regaining 100 lbs 3 times over the past 12 years, I would not have had the opportunity to find the strength within myself to be dedicated and disciplined to not only pursue my ultimate goal of living a healthy lifestyle, but inspiring others to do the same.

2 Years ago Today, was the first time I was under 200lbs since grade school. This month we celebrate thanksgiving and as a tradition we make a post on things we are thankful for. 

Today, I am thankful for my wife. If it wasn't for Tina's never-ending love and continuous support in everything I do, I would not be the man I am today. 

I am thankful for my contest prep coach, John Gorman for taking me under his wing. John taught me that with hard work and persistence one day I will become a professional bodybuilder. 

I would also like to thank Nick Boswell. At the beginning of this year, Nick blessed me with the opportunity of representing Complete Nutrition. This sponsorship has changed my outlook on health and fitness - the way how you feel or your internal health should be the primary focus of your goals and not the number of the scale. If you take care of your body the right way, everything else will fall in place. 

 Last but not least, I would like to thank my family and friends for your support. Your words of encouragement have been the foundation of my success. This encouragement has motivated me to continue educating myself with a new goal of becoming a performance nutritionist and helping others who don't have the same opportunities that we do.

Not a day goes by that I don't realize how lucky I am to have you all in my life.

May God bless you always and forever.

Chris Valentin Ifpa Pro

Team Gorman Athlete (www.team-gorman.net)

Powered by Complete Nutrition (www.completenutrition.com)

23 Days and Counting: Last Show is right around the Corner!!

 

Hey everyone!

It's about time to fill you in on what's been going on with these past few weeks! Training, Nutrition, and Cardio have been adjusted in the hope of leaning out about 4-5 lbs. more for the KC All Stars Classic on October 26. My goal is to compete in the light-heavyweight category as the competition in that group is the toughest. I would be silly not to address the fact that I know I have a better chance placing in the heavyweights vs. the light-heavyweights.

Ironically enough, I don't compete for trophies - my goal is to bring an improved package from show to show. If I don't make the weight - no big deal. I have been dieting since Jan. 30th of this year so my body has been extremely stubborn when trying to shed these last few lbs. of fat off.


Training: 

My training as definitely been more of a struggle than I have been used to. I'm lifting weights 6 days a week but my coach as adjusted my cardio to be post workout instead of separate session like I am used to. It makes for a very long training session!

I have been extremely grateful to have Complete Nutrition in my corner as they great Pre/Intra/Post workout products that enhance my performance not only during the long workouts, but assist with the recovery so that can train just as strong the next day.

Nutrition:

As of 10/1/2013, my coach made another adjustment to my caloric intake; we are planning on this change being the last one until the final week. I'm still intaking all 3 macronutrients, however, the carbohydrates are setup to be consumed around the workouts. The remainder of the day is comprised of lean proteins, healthy fats and fibrous veggies. We have been doing this for roughly 6 weeks now with more success via the mirror vs. the scale. The progress on the mirror is ultimately what we want.


Cardio:

Cardio is still every day with 3/7 days being HIIT cardio and the other 4 days MISS cardio. This prep as definitely been a great learning process for both of us as we realized we can shed the bodyfat with about 1/2 of the cardio utilized in 2011 season with HIIT cardio vs. steady-state cardio. Initially, our thought process was to utilize lower intensity cardio to preserve muscle but our intra-workout supplementation has allowed us to train harder while maintaining muscle.



Overall, I'm happy with the progress we have made this year and definitely looking forward to closing out the bodybuilding season with my best package to date!

I can't thank you all enough for your support throughout this prep. I will continue to post updates as we continue to get closer to the show.

Take care and God Bless,

Chris Valentin IFPA Pro

Team Gorman Athlete (www.team-gorman.net)
Powered by Complete Nutrition (www.completenutrition.com)