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!!

 

 

 

 

 

 

"No Excuses. Do the Work."



Every year between Thanksgiving and New Years I receive numerous texts/PM’s from people asking about nutrition and/or training advice. Sometimes, I get positive response back. Most of the times I get a negative response or no response back ...

at all. I have even had people block/unfriend me due to my response.

I believe I speak for many personal trainers, dieticians and even health coaches when I say our ultimate goal is not to tell you want you want to hear, but what you NEED to hear to get the results you want. Anyone could write you some “personalized/fad” diet and recommended all these “miracle” pills you hear about on TV but if you’re not willing (1) to put in the time in the gym and the kitchen and (2) make it a part of your lifestyle, then all that time/money spent is wasted. For those of you who know me personally – you know that I am speaking from my own personal experience. Going up and down 100lbs three times over a seven year period was more than enough reason to stop wasting my time and doing what needs to be done.

That being said, if you are one of the few that are looking for some basic tips on nutrition or need someone to show you how to exercise properly then by all means - contact me as i am all for paying it forward and getting people started on the right track if/when i have the time. If you are looking for a quick fix , then i'm sorry i cannot help you. There's nothing more aggravating than spending hours writing a person a full blown plan, watching them completely ignore your recommendations, and THEN COMPLAIN TO YOU OR YOUR FRIENDS AS TO WHY THEY CANT GET THE RESULTS THEY WANT!!

“No excuses. Do the work.” I promise you at the end of the day you will reach your goals!

Offseason 2012: Operation Upper Body Growth

Hey everyone!! Just thought I would update everyone on how the off-season is going. Overall, I’m very pleased with my progress thus far and looking forward to continuing my training/diet for another month or so before I start prepping for my pro debut. I'm strongly considering  the IFPA North American Championships in May of 2013, however, it's not set in stone.

Recap of Off-season: Nov. 2011 – Oct. 2012

Week 1-20:

Nutrition: Reverse Dieting**

Training: 3 Days on, 2 Days off – Chest,Back,Shoulders,Off,Off

Refeed/CheatMeal: Every 5 days after Chest workout.

Cardio: 5x30 min a week

Week 21-40:

Nutrition: Off-season Meal Plan

Training: Variation of PHAT Training

Refeed/CheatMeal: Every 7 days after Chest workout.

Cardio: 5x20 min a week

Week 41-44:

Nutrition: Off-season Meal Plan- Mini-Cut Phase

Training: High Volume Training

Refeed/CheatMeal: Every 7 days after Chest workout

Cardio: 7x20 min a week

Week 45-47:

Nutrition: Off-season Meal Plan

Training: High Volume/ High Intensity Training

Refeed/CheatMeal: Every 7 days after Chest workout

Cardio: 4x20 min a week

Week 48-49: Wedding/Honeymoon!!

No nutritional/training protocol was followed. I ate as much as I wanted when I wanted. I made sure to get some protein in every meal
* Variation of PHAT TRAINING:

Monday- Upper Power (Back/Chest/Shoulders)   Rest/Pause Technique | Cardio: LISS
Tuesday- Lower Hyper(Quads/Hams/Glutes/) Every 21 Days            
Wednesday- OFF | Cardio: LISS(Leg week) HIIT(Non-Leg Week)
Thursday - Back - High Volume Training
Friday - Chest -  High Volume Training | Cardio: LISS
Saturday - Shoulder - High Volume Training
Sunday - OFF | Cardio: LISS
 

**If you want to get more information regarding Reverse dieting and other topics related to bodybuilding please come out to the Natural Bodybuilding Seminar on November 2^nd. The seminar will be held at the Fit4Life Fitness Studio in Council Bluffs, Iowa. The Seminar will feature some of the finest Prep Coaches and Sports Nutritionist I have ever met. Check my FB page for more details.**

Everyone always ask me what kinds of foods I eat so I figured I would give you a example of a typical training day for me. (FYI: Weight of food is measured in grams before cooking. If I'm making extra meals for the week I will cook it all together and split evenly after cooking.)

Meal1:

Egg White – 300g

Egg Yolk - 20g

Oatmeal – 60g

• Mult-Vitamin/Mineral
• Vitamin D

Totals: 44g PRO / 43g CARB / 10g FAT

Notes: Depending on how much time I have, I either prepare this separately or I blend all together with Cinnamon/Splenda and pan-fry it like a Pancake. Great for on-the-go meals or if you don’t have time to cook in the morning. I also take the my multi-vitamin/mineral and additional Vitamin D.

Meal2:

Chicken Breast –200g

White Rice - 80g

EVOO/FISH OIL – 10g

Totals: 42g PRO / 61g CARB / 11g FAT

Notes: I always prepare this meal but depending on my appetite I sometimes switch this meal out with Meal 4

Meal3:

Chicken Breast – 200g

White Potato - 350g

EVOO/FISH OIL – 10g

Totals: 44g PRO / 59g CARB / 12g FAT

Notes:

Meal4: PWO

Whey Protein – 52g

Oatmeal – 60g

EVOO/FISH OIL – 5g

• Multi-Vitamin/Mineral
• Vitamin C/E

Totals: 48g PRO / 45g CARB / 12g FAT

Notes: This is my favorite meal!! Not because of what I eat but what I can substitute (only on Training Days). I normally use a high glycemic carbohydrate with this meal so I rotate through a variety of foods: Low Fat Protein Pancakes, Low Fat Pop-tarts, Fat Free Cookies, Kid Cereal and Fruit. This is the one meal that reminds me how much you can enjoy living a healthy lifestyle without sacrificing all your favorite foods.

Meal5:

Red Meat – 180g

White Potato - 350g

Totals: 45g PRO / 59g CARB / 8g FAT

Notes:

Meal6:

Egg White – 300g

Egg Yolk - 40g

Totals: 38g PRO / 0g CARB / 12g FAT

Notes: In the past, I used to do a lot of protein shakes with nuts/PB on the side – but I always woke up Hungry at night. Now, I normally make Scrambled Egg Whites /w 2 Yolks or substitute the yolks for Turkey Bacon – If I’m still hungry ill have a side salad with it. Every once in a while I will do Red Meat with veggies.

PREWORKOUT : BCAA + 30g Gatorade

INTRA-WORKOUT: BCAA + 30g Gatorade

GRAND TOTALS: 261g PRO / 327g CARB / 65g FAT

In conclusion, I have gained substantial amount of size over 11 months that included over 65+ cheat meals, daily PWO treats and still was able to keep my bodyfat in the single digits. If your curious about the methods to this madness check out:

www.facebook.com/teamgorman

www.team-gorman.net (Coming Soon!!!)

Remember...

Living a healthy Lifestyle: YOLO!!!

For those that dont know, i recently got married and went on a honeymoon for 7 days. I intially told myself a few months out i was giong to stick to some kind of structured eating with seafoods fruits/veggies, etc. That lasted about 2 days before i realized heh truth. You only live once!! I have worked so hard these past 2 years living a healthy lifestyle that i deserve a break and should enjoy myself no matter what. I won't go into too many details, but lets just say i ate approximately 2-3x more calories per day that i would normally eat and with little to no exercise. I ate so bad that my coaches should disown me!! If i had to make a guess - i would have put myself maybe 5-8lbs heavier at least. I woke up the day after my honeymoon vacation 1lb lighter than before i left!! Logically, i dont really know how to explain this other than the fact that when you train your body to be a calorie burning machine via exercse and good nutrition it doesn't matter what curves balls you throw it's way - your metabolism will do the work. A big shoutout goes to all of you out there that go out of your way to live a healthy lifestyle; dont ever stress or feel bad for taking a day or two off to enjoy yourselves. Those few meals you eat will not make or break the dedication and discipline you have spent a lifetime creating for yourself to succeed.


You deserve it!

                            -DH.

BB: Training/Nutrition Update

Nutrition:

Training Days
Protein: 265g
Carbs: 335g
Fats: 65g

Non-Training Days
Protein: 275g
Carbs: 265g
Fats: 70g

My caloric intake is back up to 3000+ on training days and about 2800 on non training days. We did a 4 week mini cut and the body's response to the added calories have been great! I'm still eating 6-7 meals a day depending on how long of a day it is. My original plan calls for 6 meals + Intraworkout shake but if i am going to an activity that has me staying up later than im used to i always bring an extra meal just in case. I have had a few extra meals here and there but have seen no negative effects. The results  i want via mirror/scale always come by the end of the week!

Training:

My lifting has remained pretty much the same with the exception of no direct leg training for a 2 week period in august. I tweaked my LCL somehow while performing smith machine front squats but everything is better now.


Im' looking foward to taking a week off of training during my honeymoon and enjoy some fresh seafood, fruits and veggies. I aint gonna lie - i'm definitely looking forward to having meals prepared for me without the use of a digital scale. It's time to sit back, relax and enjoy some quality time with my future wife.


Take care and God bless!!