Contest Prep

I figured I would let the cat out of the bag. I am currently 15 weeks out, sitting at 229lbs. I have worked with Shelby Starnes all offseason, and I have continued to work with him in my contest prep. He has taken my physique to new levels already and I couldn’t be happier. Check him out at www.ShelbyStarnes.com. Diet is steady, no cardio yet, but one cheat meal a week. VERY different than my last show preps.

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Post Show Thoughts.

I think people so often forget how much when you diet, you effect the people around you.  Without them, many times, you would be lost.  I can’t thank the people enough, who stood by me, and dealt with the ups and down and continued stress that I’m sure I caused.

Show Recap -

4th out of 12 in Open Light Heavyweights at the NPC Mets. Felt great with the package I brought and improvements made moving up a weight class, although i know I could have been a bit tighter to bring it together. All a learning experience. Thank you everyone who has supported me. Sometimes I think the dieting process is harder for the individuals around, then you yourself dieting. So for that I thank you all.

First my GF Kristi D’Arpa You know how I feel, but you also need to know that I couldn’t have done this with out you. You are amazing and i cant thank you enough for standing by my side. I know it wasnt easy., and I love you.

My sponsors NUTRISHOP of Brick G-Force Bodiesbygforcecom and UniversalUSA Thank you!

My coaches Dan Hawtin and Glenn Nowland you guys are great and I appreciate all the help and support.

My training partner Nick Lepore I obviously would have been lost with out you, thank you my brother.

My friends and family who came to the show, thank you. I have the most appreciation for you who traveled far distances just to see me up there. Thank you. I WILL be back.

Post Show Diet

Trying to hit around 100g carbs right now, slowly taper back up.

1- 3 whole eggs, 4 egg whites and some oats
2 – 6oz chicken, veg, Almond Butter
3 – 6oz chicken, veg, rice or potatoes
4 – 2 Scoops Whey, Apple, Almond Butter
5 – 6oz steak, rice or potatoes
6 – 2 Scoops Casein, Almond Butter

I started hitting the prowler on my lunch break for 20 mins or so just keeping the cardio up but staying out of the gym for at least a week. My body was pretty messed up come show time, so I’m enjoying some down time.

** Make no mistake that I do have some good non diet friendly food scattered in there. If i feel I want it ill have it, but so far not really any crazy cravings. Trying to hold it to one LEGIT cheat meal a week, but have some cookies here and there. after 16 weeks of dieting, I’m not being too hard on myself this first week.

I will follow this protocol for a few weeks while I reset my fried Metabolism.  Ill then decide where I want to go and what I will be doing.

Open to hear your thoughts and suggestions also!

Thanks for checking in!

Christian.

PICS:

Rear Double Bicep, Night Show 2013 METS photo 3 photo 4 photo 5

10 weeks out and a Powerlifting meet.

Surprised it has come and gone so fast.  Waited a year to get back up there, and I am certainly happy with my performance.  I have just recently really started catching my stride in power lifting.  My first meet, exactly a year ago was fun.  I didn’t change any of my training, stuck with what I knew from bodybuilding and managed a 1515.  My second meet, I prioritized my big three lifts by using a 5/3/1 hybrid that I developed.  It boosted my numbers and at the end of the day, 1620 was the total.


I entered the 220 Raw Modern Professional Class.

Squat
550 – 3 Whites
585 – 2 Whites (75lb Meet PR)
615 – 3 Reds

Bench
365 – 3 whites
410 – 3 Whites (5lb meet PR)
420 – 3 Reds

Deadlift
550 – 3 Whites
610 – 3 Whites
625 – 3 Whites (25lb Meet PR)

Total – 1620. (105lb Meet PR)

This officially puts me at the number 60 Nationally on www.PowerliftingWatch.com for my total in the 220 Raw Class.  Thats pretty awesome to me. My Squat at 585 also puts me up there at number 91. Thats in the top 100.

People are now starting to ask where do I go from here?  Stick to PL, not do BB?  Why not both?  Why cant an individual be a dual athlete and excel in both?  lets see how it goes ..

Now.  10 weeks till BB.

Dieting through The Holidays.

People have often asked me what I do for the holidays.  Is it something that should be taken lightly, and enjoy some food.  Or simply stick to your diet and forget about all the delicious goodies placed before you?

There are two ways you can approach this.

- During every day regular dieting, I would say eat up.  Family is the one part of your life that will always be there.  Enjoy your time with them.  You may not see them much.  Holidays are days to enjoy friends, family, food, and yes, some alcohol.  A few days will  not throw you off forever.   Eat some clean meals leading up to where ever you are headed, then enjoy what is offered.  I promise you once you are back on track come Monday morning, you will feel much better about yourself.

- During contest prep.  NOTHING should sway you from your diet.  Every meal, every day.  On point.  If you are granted a “Cheat Meal” by your coach or nutritionist, then even better.  Eat up and enjoy, otherwise, eat your chicken and veg, and smile.  Because nothing tastes better than a first place trophy. Unfortunately for me, my birthday was the 23rd.  Dieting through birthdays and holidays make the taste for victory seem that much better as it gets closer.  I look forward to enjoy a birthday dinner come April!

Good Luck.  Eat up, train hard, and enjoy the holidays!