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)

VLOG 15: 5.5 weeks out from KC All-Stars Championships

 

Hey everyone!!! Sorry for the delay in videos - for some reason my blog is not allowing me to embed my videos into my posts for some reason - almost like it doesn't recognize the youtube account that is connected to it. I'm still able to upload the vids but we will have to use a link for the time being until I can figure out what's going on. If anyone has any issues similar to this - send me a PM via facebook!

Thanks!

Chris Valentin

5.5 Weeks out from KC All-Stars Championships!

VLOG 13: 9 Days out from Pro Debut: Special Announcement!!

Thought for the day:

"No Rest is worth anything except the rest that is earned."
                                                                       -Unknown

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 12: 12 Days out : Were almost there!

Thought for the day:

The only way of finding the limits of the possible is by going beyond them into the impossible.
                                                                       -Arthur C. Clarke

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 11: 16 days out from Pro Debut: Things are looking good!

Thought for the day:

If you always do what you’ve always done..you’ll always get what you always got”

                                                                                                -Ronnie Coleman

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 10: 20 days out from Pro Debut - Trying to keep my head up!!

Thought for the day:


 "The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent."
                                                                                                -Arnold

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 9: 26 Days Out- Everything has changed...

Thought for the day:

 "Today's preparation determines tomorrow's achievements."
                                                                               -unknown

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 8: 30 days out- I need more carbs!!!

Thought for the day:

I had an awesome quote, but I forgot what it was. I blame John since he is doing my nutrition.

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 7: 33 Weeks out - Startin to feel the grind!

Thought for the day:

The pain you feel today, will be the strength you feel tomorrow.

                                                                                                -Unknown

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 6: 38 Days out - Greens!! It's what's for dinner!!

My thought for the day:

 Consistency is key!!

 

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 5: 40 Days out: "What seperates us from the rest.."

My thought for the day:

 

You can achieve any goal you set in life as long as your willing to make the sacrifices needed to attain that goal.

 

40 Days out!!

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 4: 6.5 Weeks out!!

Hey everyone! I just wanted to say thank you for continuing to follow my journey towards my first pro show. I'm not going to lie; after taking almost 2 years off from competing, I am definitely excited to see how I do. I can't wait to meet all the competitors I have been watching over the last five years.

 

 

My thought for the day:

 

Focus on what you can control and results will move in the direction you want them to!

 

6.5 Weeks out!! Game time!!!

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 3: 10.5 Weeks out from 2013 Pro Debut - Chris "DarkHorse" Valentin - Ifpa Pro

 

 

20 Weeks down, 10 more to go!! Stay tuned for more updates!!!

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 3: 22 Weeks out from Pro Debut

Looking forward to the coming changes in my physique after a few tweaks to my prep. Stay tuned for contest prep pics/videos!

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

VLOG 2: 27 Weeks out from 2013 Pro Debut

 

 

 

VLOG number 2 coming at ya! After all that has happened i was still down a lb for the week as scheduled. Conincidence? I think not.

 

 

Take care and God Bless!

 

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)



VLOG 1: 30 Weeks out !! My first VLOG!

If your interested in following me on this journey please  continue to visit my blog here as well as Like, comment, and subscribe to my youtube channel! Thank you and God Bless!!

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition (www.completenutrition.com)

ITS ABOUT THAT TIME!!

IT’S ABOUT THAT TIME!!!

First off, I would like to thank each and every one of you for all of your support over this past year. I hope everyone had a great holiday season and for looking forward to seeing you in the gym, at the shows and everywhere in between.

This Monday I will be starting my contest preparation for the NGA Flamingo Pro in August. If all goes well for that show I plan on continuing my season with the IFPA pro international in September. My coach and I have decided to give myself 30 weeks to prepare for my show. Most people would think that amount of prep time is outrageous; however, we have a different game plan that most would use dieting into a show. Here are a few pictures of me @ 33 weeks out:



In 2011, I dieted off-season and in-season for over 40 weeks to win my pro card at the NANBF USA’s. I came in at a very lean 202lbs, however, I did not have that “wow factor” that I wanted to bring to the stage. Well sure enough, that wow factor came nearly 6-8 weeks after the show as I decided to reverse diet coming into my offseason and the results were nothing short of a miracle. Ten weeks post show I weighed 209lbs but looked about 20% sharper than I did at the NANBF USA’s. My body’s response to the reverse dieting – specifically speaking the addition of carbohydrates timed around my workouts, lead to some impressive gains over the last 12 months that completed my offseason at 226lbs @ 8% body fat. (For transformation pictures See “Offseason 2012: Upper Body Growth”. We have decided to spend roughly 20-25 weeks dieting down one lb a week at time. When we feel we are at the conditioning I should be then we will re-increase my calories and basically “eat” into the show mimicking my reverse dieting protocol with a few minor adjustments. Sorry guys, I can’t give all the details – Team Gorman secretJ.

 

For this contest prep I have decided to create a VLOG (Video Log) and post updates on my webpage every 1-2 weeks leading into the show. My goal is to keep you all in tune to the progress during my prep as well as answer any questions you might have for me. If you have any questions that you would like answered during my VLOG: email me at valentin402@yahoo.com or contact me via facebook at www.facebook.com/chrisvalentinifpapro.

 

I have never been more excited getting ready for a contest as I am now. Not only is my Lean Body Mass the highest it’s been to date, but I have the distinct honor and privilege of being powered by Complete Nutrition supplements. Complete Nutrition is the fasting growing supplement company currently on the market. Not only to they create quality products, but they offer a variety of supplements for every type of person out there. Whether our getting ready to do your first bodybuilding show or just want to get in shape – Complete Nutrition creates products that are geared specifically to your goals.

Thanks again for following my blog and I look forward to your support in the future.

 

Chris “DarkHorse” Valentin, IFPA Pro

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

Powered by Complete Nutrition                                    (www.completenutrition.com)

 



It's offical!! I am powered by Complete Nutrition!!

 

 



Dear Family & Friends,

 

I am pleased to announce that I will be teaming with Complete Nutrition as a sponsored athlete for the 2013 bodybuilding season. Words cannot describe how grateful and honored I am to be given this opportunity. I am e...xcited to document my journey and show that through proper nutrition, exercise and quality supplementation, I will obtain the edge needed to perform well at the professional level.
If you have fitness goals for 2013 and are unsure of which supplements will help you exceed your expectations, feel free to contact me.

I will be making my Pro Debut at the NGA Flamingo Pro in Miami FL this August and then coming back to KC for the IFPA Pro International in September. Prep starts next week. Thank you for your continued support after all these years!

 Thanks again CN, and here's to a successful 2013!!

 

 

Longtime friend and fellow competitor Nick Boswell of Complete Nutrition welcoming his newest IFPA Pros - Mandy Embury & Chris Valentin to the Team!!