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)