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: MISSTuesday- 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
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! )
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.
Chris Valentin IFPA Pro
Team Gorman Athlete (www.team-gorman.net)
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Nutrition (www.completenutrition.com)