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)

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)