My Road to the State and National INBA Shows using the CHA diet

[Exa123]

This is a new thread, i did have another one created but wanted this to be right from start to finish. After some unavoidable problems led me to withdraw from the Regional show 4 weeks ago i have set my sights on the State and National Titles in October (the shows are two weeks apart) i will be competing in the novice division since this is my first competition.

Some Stats to start -

Name - Dan or Exa
Height - 5'10
Weight - 200lbs or 90kgs
Skinfolds - 53mm or 9%

I will be using the CHA diet to maintain if not lean bulk for the next 4 weeks and see where i land before i start my 16 week pre contest diet. I will post my training, diets, measurements and skinfolds (these will be done once every 3 weeks until around 12 weeks out then weekly after that)

I started CHA 2700 diet yesterday and so far so good although all the symtpoms the book describes i am feeling them today (headaches, irritability and low energy) i know this will pass and i will be rockin along smoothly soon.

[cantelmi]

Whats supps are u going to use mate?

[Exa123]

Originally Posted by cantelmi

Whats supps are u going to use mate?

Prefer to use XTEND and VasoCharge just waiting for them to arrive.

In the meantime my supps are as follows

Multi
L-Glutamine
L-Carnitine
Creatine Monohydrate
Whey Protein Isolate

I used to use every supplement under the sun! for the past 3-4 months i have stopped using most if not all supps to give my body a break and get most of my nutrition from diet. XTEND AND VASO will be a staple for sure! i ordered enough to last me a while!

Once the show gets closer i will start adding more supps to aid fat loss....i will be shredded at this show!

Will you be competing in the nationals do you think?

They are being held on the Gold Coast up here so only like 1 hour drive for me

[Exa123]

DIET - CHA 2700

WEIGHTS -

Sunday - OFF
Monday - BACK AND CALVES
Tuesday - CHEST AND TRAPS
Wednesday - OFF
Thursday - QUADS AND HAMSTRINGS
Friday - SHOULDERS AND ARMS
Saturday - OFF

CARDIO -

Sunday - Off
Monday - 35mins L.I. Post Workout
Tuesday - 35mins L.I. Post Workout
Wednesday - 45 mins L.I. before breakfast
Thursday - 35mins L.I. Post Workout
Friday - 35mins L.I. Post Workout
Saturday - 15mins HIT followed by 15 mins L.I. Cardio

Until my xtend and vasocharge arrives i will be taking 20g WPI with 5g L-glutamine and 5g Creatine Monohydrate Pre Work out and 40g WPI with 5g L-glutamine and 5g Creatine Monohydrate after Post work out cardio. i have some BCAA's in powder form as well, but i tell you what nothing beats the combo of xtend and vaso charge!!

I dieted for 24 weeks before i withdrew from last comp and that stuff got me through some gruelling workouts when i had no energy at all!!

Off to do quads and hamstrings now will post the workout later tonight, time to rock out wit my c**k out (well not literally)

[Exa123]

Here is my training for tonight:-

Warm up - 10 mins elliptical

Leg Extensions - 3x15

Front Squats - 135x10
175x10
200x10
220x10 - Dropset 135 x 10

Single Leg DB Squats (back foot on bench) - 45x10 each leg
45x10 each leg
45x10 each leg

Tip Toe Squats - 175x10
175x10
200x10
200x10 dropset 175x10 dropset 135x10

Leg Extensions - 3x15

Standing Calf Raises - 3xtriple dropset (10,10,10)
Seated Calf Raises - 3x15-20

Cardio - 35mins LI Post Workout

Very good leg session tonight had good energy to get through it even though today i was feeling very sluggish and lack of energy. Tommorrow is the 20 week mark and i will be doing shoulders and triceps.

Keep winning

Dan

[cantelmi]

Im going to c how i go at the SA titles first, i have never competed or dieted properly so only time will tell what i look like.

Also xtend is saving me right now it tastes so good, what flavour are u getting?

Originally Posted by Exa123

Prefer to use XTEND and VasoCharge just waiting for them to arrive.

In the meantime my supps are as follows

Multi
L-Glutamine
L-Carnitine
Creatine Monohydrate
Whey Protein Isolate

I used to use every supplement under the sun! for the past 3-4 months i have stopped using most if not all supps to give my body a break and get most of my nutrition from diet. XTEND AND VASO will be a staple for sure! i ordered enough to last me a while!

Once the show gets closer i will start adding more supps to aid fat loss....i will be shredded at this show!

Will you be competing in the nationals do you think?

They are being held on the Gold Coast up here so only like 1 hour drive for me

[Exa123]

Originally Posted by cantelmi

Im going to c how i go at the SA titles first, i have never competed or dieted properly so only time will tell what i look like.

Also xtend is saving me right now it tastes so good, what flavour are u getting?

i can relate i started dieting for competition for the first time in october last year and being my first year as a competitior i started at 100kgs and 17% bodyfat so i had no idea what i was going to look like in single digits. Once i dieted down to 7% it was a whole new body, i also saw some weak areas i needed to work which i never would have noticed otherwise.

Apple xtend = heaven i drank that stuff all day everyday....or mega dosing as its called around here - im hanging for it actually cause CHA would be hell without it i reckon (add vasocharge to taht as well that sh*t rocks)

[cantelmi]

Originally Posted by Exa123

i can relate i started dieting for competition for the first time in october last year and being my first year as a competitior i started at 100kgs and 17% bodyfat so i had no idea what i was going to look like in single digits. Once i dieted down to 7% it was a whole new body, i also saw some weak areas i needed to work which i never would have noticed otherwise.

Apple xtend = heaven i drank that stuff all day everyday....or mega dosing as its called around here - im hanging for it actually cause CHA would be hell without it i reckon (add vasocharge to taht as well that sh*t rocks)

Damm straight, i have tried all the flavours now. The lemonade rocks as well. I just started nitrocharge as well, i love my pumps and veins lol.

[Exa123]

Originally Posted by Exa123

DIET - CHA 2700

WEIGHTS -

Sunday - OFF
Monday - BACK AND CALVES
Tuesday - CHEST AND TRAPS
Wednesday - OFF
Thursday - QUADS AND HAMSTRINGS
Friday - SHOULDERS AND ARMS
Saturday - OFF

CARDIO -

Sunday - Off
Monday - 35mins L.I. Post Workout
Tuesday - 35mins L.I. Post Workout
Wednesday - 45 mins L.I. before breakfast
Thursday - 35mins L.I. Post Workout
Friday - 35mins L.I. Post Workout
Saturday - 15mins HIT followed by 15 mins L.I. Cardio

Until my xtend and vasocharge arrives i will be taking 20g WPI with 5g L-glutamine and 5g Creatine Monohydrate Pre Work out and 40g WPI with 5g L-glutamine and 5g Creatine Monohydrate after Post work out cardio. i have some BCAA's in powder form as well, but i tell you what nothing beats the combo of xtend and vaso charge!!

I dieted for 24 weeks before i withdrew from last comp and that stuff got me through some gruelling workouts when i had no energy at all!!

Off to do quads and hamstrings now will post the workout later tonight, time to rock out wit my c**k out (well not literally)

i have decided to add in an extra day of calves as i want to "pop" on stage when no one else has them. My legs are there size wise but i lacked some seperation and conditioning when i dieted down....wont happen this time! i was recovering from my ruptured Posterior Cruciate Ligament in my knee all through my last prep and couldnt go to heavy or have to much volume in my leg workouts.

Now it has healed (well as good as it will get without having surgery) i should have no problems and have been giving my legs the thrashing of a lifetime.

Another improtant detail i forgot to mention, i will be running through 2 rounds of quarter turns and compulsory poses each night with 20-30 secs hold on each pose. this will be my trump card - i will shock and awe everyone with my condition and then when they think thats all i have.....hit with some classic poses!

Shoulders and triceps today guys....i have been reading heaps of peoples threads on here this morning, i get so pumped up when reading contest prep threads!

Lift large and say in charge

Dan

[Exa123]

Todays Workout - Shoulders and Triceps

Todays Bodyweight - 89.1kgs or 196lbs

My lifts are still not as strong as usual but i am still getting used to training on the CHA diet, i know they will all come up when my body has made the transition. I still had a great intense workout kept rest periods to a minimum and got my pump on.

Warm up - 10mins Elliptical

DB Seated Shoulder Press

55x10
65x10
75x8
75x8 --dropset---55x7

Seated Behind the neck Barbell Press

100x8
100x8
100x8
100x8

I dont like to go too heavy on these just keep very strict form and really feel the movement. This is not a safe exercise to do heavy weights IMO, i love them though!!

Cable Side Lateral Raises Superset with Bent Over DB Lateral Raises
3 sets 10 reps each

Close Grip Bench Press
135x10
175x10
200x8
200x8

One arm DB Tricep Extension
25x10
25x10
25x10

Tricep Pressdown
3 sets 10 reps

Cardio - 35mins LI Postworkout

Posing Practice - 10mins

[Exa123]

No training at all today complete rest and just chill out.

Diet - CHA 2250

Posing Practice - 2 rounds of quarter turns and compulsory poses, 20 second hold each pose.

[Exa123]

Here are some pics from 5 weeks ago (i dont know how to embed sorry), i will have a full set of quarter turns and compulsory poses next week when i see my Trainer and get my skinfolds done.

Day 3 on the CHA and my body has adapted really well, no cravings, no more headaches and energy is very good.

Just sitting here waiting for my supps to arrive!

Here is the list of supps i bought which shoudl last me most of the contest prep -

3 x xtend/vasocharge combo
3 x Primaforce CLA
3 x Dialene 4/sesamin combo
3 x Primaforce Lean Green
3 x Primaforce Cissus
3 x Primaforce Elastamine

Large list i know, but i dont want to run out of anything cause its a bitch to order from the US on BB.com when u r empty....i have made that mistake before.

With these supps and with my diet being on point with CHA......I know i will bring my absolute best and WOW everyone with my condition.

[cantelmi]

Looking awesome bro!

Do u think that we will have any trouble with getting dialene 4 here in aus? i wasn't sure it i should order it off bb.com? have u got it in b4?

[Exa123]

Originally Posted by cantelmi

Looking awesome bro!

Do u think that we will have any trouble with getting dialene 4 here in aus? i wasn't sure it i should order it off bb.com? have u got it in b4?

Thanks bro! i should have more pics up by next tuesday showing my whole physique.....i hope to get more seperation in my legs!

na shouldnt be a drama with dialene 4 i have ordered it off bb.com heaps of times and it doesnt get held up at customs. if the product has Yohimbine in it then it wont be allowed in oz that ingrediant isnt legal here for whatever reason (i had this fight with customs before!)

[Da_MiLkY_bar_Kid]

keep the dedication and commitment up brother, each day is another day closer to your goal !!!

just wonderin

what comp are u enterin if any? and like how did u get into it? n so on?

sorry im a newb at this ****, i'm 17 and am lookin to enter atleast 1 before i hit 20 i know it' seems silly but hey everyones got a brain and 2 hands

[Exa123]

Originally Posted by DefyingGenes

keep the dedication and commitment up brother, each day is another day closer to your goal !!!

just wonderin

what comp are u enterin if any? and like how did u get into it? n so on?

sorry im a newb at this ****, i'm 17 and am lookin to enter atleast 1 before i hit 20 i know it' seems silly but hey everyones got a brain and 2 hands

thanks for stopping in bro

i am competing in the INBA Queensland State Titles and the National Titles held in October. The shows are two weeks apart on the Gold Coast.

How did get into it?

I was always interested and followed bodybuilding/fitness lifestyle but i was playing Rugby League so that always conflicted with my workouts and i mainly trained for size, speed and strength. my heaviest one off season i got up to 105kgs (230lbs) but i averaged around 95kgs (210lbs)

i was not motivated to play football anymore due to some injuries and was just over it to be honest. Two of my friends (who are involved in promoting the natural shows in QLD) said i should give it a crack so i decided to knuckle down and shred up...for me this lifestyle suits me and my personality perfectly.

Everybody starts somewhere bro, this is my first time on stage and some aspects are very new to me also. If you want to compete go for it! Train hard stay committed, it is a lifestyle and its not for everyone but it can be done and you can lead a balanced lifestyle.

Hope to see you back here again champ

[Exa123]

Todays Training - Back, Calves and Cardio

This week i have decided to do a slight deload and back off the weights a little and lighten the load. I havent had a deload week in a long time so i though i would take one now and smack it again starting next week. I dont really like to go to heavy with back movements as i tend to lose the feeeling of the movement to easily and i see better results by lightening the load and really concrentrating on contracting the muscles and holding the movement for a couple of counts. Anyways on with tonights sesh

Warmup - 10mins Stationary bike

Dead Lifts from floor -
135x12
135x12
245x12
245x12
245x12

Wide Grip Lat Pulldowns
11p x 12
11p x 12
11p x 12

Bent Over Barbell Row

155 x 12
155 x 12
155 x 12

T-Bar Rows

120 x 12
120 x 12
120 x 12

Single Leg DB Calf Raise - 3 x 10 each leg

Incline Leg Press Calf Raises - 3 x 15

Cardio - 35 mins LI Post work out

[Exa123]

Originally Posted by Exa123

Todays Training - Back, Calves and Cardio

This week i have decided to do a slight deload and back off the weights a little and lighten the load. I havent had a deload week in a long time so i though i would take one now and smack it again starting next week. I dont really like to go to heavy with back movements as i tend to lose the feeeling of the movement to easily and i see better results by lightening the load and really concrentrating on contracting the muscles and holding the movement for a couple of counts. Anyways on with tonights sesh

Warmup - 10mins Stationary bike

Dead Lifts from floor -
135x12
135x12
245x12
245x12
245x12

Wide Grip Lat Pulldowns
11p x 12
11p x 12
11p x 12

Bent Over Barbell Row

155 x 12
155 x 12
155 x 12

T-Bar Rows

120 x 12
120 x 12
120 x 12

Single Leg DB Calf Raise - 3 x 10 each leg

Incline Leg Press Calf Raises - 3 x 15

Cardio - 35 mins LI Post work out

Almost forgot!!

Diet - CHA 2250

CHA diet rocks and im killing it....100% on point!

[cantelmi]

Awesome workout Dan! Good idea with the bak training on lightening the load
Im going to try it this thursday.

I ordered the dialene 4/sesamin pack of bb.com along with alot of other stuff, the prices rock!

Originally Posted by Exa123

Todays Training - Back, Calves and Cardio

This week i have decided to do a slight deload and back off the weights a little and lighten the load. I havent had a deload week in a long time so i though i would take one now and smack it again starting next week. I dont really like to go to heavy with back movements as i tend to lose the feeeling of the movement to easily and i see better results by lightening the load and really concrentrating on contracting the muscles and holding the movement for a couple of counts. Anyways on with tonights sesh

Warmup - 10mins Stationary bike

Dead Lifts from floor -
135x12
135x12
245x12
245x12
245x12

Wide Grip Lat Pulldowns
11p x 12
11p x 12
11p x 12

Bent Over Barbell Row

155 x 12
155 x 12
155 x 12

T-Bar Rows

120 x 12
120 x 12
120 x 12

Single Leg DB Calf Raise - 3 x 10 each leg

Incline Leg Press Calf Raises - 3 x 15

Cardio - 35 mins LI Post work out

[Exa123]

Originally Posted by cantelmi

Awesome workout Dan! Good idea with the bak training on lightening the load
Im going to try it this thursday.

I ordered the dialene 4/sesamin pack of bb.com along with alot of other stuff, the prices rock!

thanks buddy....i know! you cant beat the prices on BB.com! once i get my vasocahrge and xtend im going to just own the gym every workout. i have been off xtend and vaso for about 3-4 weeks now and you can tell the difference without it!

[Exa123]

Originally Posted by Exa123

DIET - CHA 2700

WEIGHTS -

Sunday - OFF
Monday - BACK AND CALVES
Tuesday - CHEST AND TRAPS
Wednesday - OFF
Thursday - QUADS AND HAMSTRINGS
Friday - SHOULDERS AND ARMS
Saturday - OFF

CARDIO -

Sunday - Off
Monday - 35mins L.I. Post Workout
Tuesday - 35mins L.I. Post Workout
Wednesday - 45 mins L.I. before breakfast
Thursday - 35mins L.I. Post Workout
Friday - 35mins L.I. Post Workout
Saturday - 15mins HIT followed by 15 mins L.I. Cardio

Until my xtend and vasocharge arrives i will be taking 20g WPI with 5g L-glutamine and 5g Creatine Monohydrate Pre Work out and 40g WPI with 5g L-glutamine and 5g Creatine Monohydrate after Post work out cardio. i have some BCAA's in powder form as well, but i tell you what nothing beats the combo of xtend and vaso charge!!

I dieted for 24 weeks before i withdrew from last comp and that stuff got me through some gruelling workouts when i had no energy at all!!

Off to do quads and hamstrings now will post the workout later tonight, time to rock out wit my c**k out (well not literally)

After this weeks deload i might change up my training. i have used this split for quite some time and just put new exercises in every 6-8 weeks. i want to shock my body a bit after it has a "rest" from deloading.

I have been reading Sporto's page and the hypertrophy/power hybrid seems like a good fit for me, even though i am on CHA i see no reason if my supplementation is spot on that i cant gain off this program. i will assess how my body goes week to week and make sure rest, diet, supplements, sleep are 100% on point!

Anybody's thoughts?

[Exa123]

Felt a bit lethargic today but on the whole my body is adapting well to the CHA, 2 more sessions of deload this week then i can start the Upper-Lower Power/Hypertrophy Program that i will run for around 8-12 weeks see how my body feels and just moniter from there. In the past i have responded very well to heavy lifts and this hybrid style setup is awesome. i cant wait to lift some heavy iron again! and for the deload week to be ova even though i know i need it my body is aching at the moment.

Tonights Training - Chest and Traps + Post W/O Cardio

Tonights Weight - 89.5kgs

Diet - CHA 2250 - Killing it!

Workout

Warmup - 10mins X-Trainer

Incline Barbell Bench
135x10
175x10
200x10
220x8

DB Incline Bench
55x10
75x10
90x10

Weighted Chest Dips
BWx10
BW+35x10
BW+45x8

Barbell Behind the Back Shrugs
135x10
175x10
200x10

Dumbell Shrugs
90x10
90x10
90x10

Cardio - 35mins L.I. Post Work Out

Overall got some blodd into the muscle kept rest times to a minimum to maintain intensity while i am not lifting as heavy. Supps should arrive this week, hanging for my xtend and vaso!

Gunna get my cut on with CLA, Sesamin, Dialene 4 and Lean Green....also trying Cissus, joints would welcome it!

Tommorow is no weights just HIIT Cardio in the PM.

Peace

[cantelmi]

Nice workout dude, there is still some very nice weight there for a delaod week. Im thinking of trying some HIIT later on in my prep, let me no how it goes.

Originally Posted by Exa123

Felt a bit lethargic today but on the whole my body is adapting well to the CHA, 2 more sessions of deload this week then i can start the Upper-Lower Power/Hypertrophy Program that i will run for around 8-12 weeks see how my body feels and just moniter from there. In the past i have responded very well to heavy lifts and this hybrid style setup is awesome. i cant wait to lift some heavy iron again! and for the deload week to be ova even though i know i need it my body is aching at the moment.

Tonights Training - Chest and Traps + Post W/O Cardio

Tonights Weight - 89.5kgs

Diet - CHA 2250 - Killing it!

Workout

Warmup - 10mins X-Trainer

Incline Barbell Bench
135x10
175x10
200x10
220x8

DB Incline Bench
55x10
75x10
90x10

Weighted Chest Dips
BWx10
BW+35x10
BW+45x8

Barbell Behind the Back Shrugs
135x10
175x10
200x10

Dumbell Shrugs
90x10
90x10
90x10

Cardio - 35mins L.I. Post Work Out

Overall got some blodd into the muscle kept rest times to a minimum to maintain intensity while i am not lifting as heavy. Supps should arrive this week, hanging for my xtend and vaso!

Gunna get my cut on with CLA, Sesamin, Dialene 4 and Lean Green....also trying Cissus, joints would welcome it!

Tommorow is no weights just HIIT Cardio in the PM.

Peace

[LynchLucas]

Awesome.

[Beast]

Awesome log. Good luck prepping for your competition. If you need any assistance let us know.

[Exa123]

Originally Posted by Beast

Awesome log. Good luck prepping for your competition. If you need any assistance let us know.

thanks boss, no doubt i will....with the amount of knowledge on this board i would be crazy not to utilise it!

[Exa123]

Workout - HIIT Cardio - 30mins

30 secs Sprint
60 secs jog

Bodyweight - 89.5kgs (197lbs)

Diet - CHA 2250

good cardio sesh just got in got it done and got out. Not much else to report, still rockin and rollin on CHA. Supps will arrive on Monday and then it gets serious with the new training style and supp program.

Keepin it real Ric Flair style.....jet stylin and profilin!

[Exa123]

Workout -

Shoulders and Arms Deload week day 3

Rep Range -
12-15

Rest Periods -
45 secs between sets
90 secs between exercises

Tonights weight - 89kgs (196lbs)

Diet - CHA 2250

ON WITH THE SHOW!!

Warmup - 10 mins X trainer

DB Seated Shoulder Press
55x12
65x10
65x10
55x15

One Arm Standing Cable Side Laterals
3x15

Seated Behind the neck Press
90x12x3

Close Grip Bench Press SUPERSET Barbell Curls
135x15/65x15
135x14/65x13
135x13/65x13

Dumbell One Arm Preacher Curls SUPERSET Tricep Pressdown
2x15
1x20 (deep burn!!)

Lying DB French Curls SUPERSET DB Hammer curls
3x15 (pumped to the max!!)

Cardio - 35mins LI Post workout
Posing - 10 mins

Great pump tonight vascularity really came out and i am happy with progress so far on CHA, really enjoying the insulin control. i am making sure nothing is left to chance and i do everything right. Meticulous with everything as always

Legs on tap for tommorrow night!! need to dial these in!

New motto for my prep - "DONT JUST WIN....DOMINATE!"

[Exa123]

Workout -

Quads and Hamstrings - Deload week day 4

Rep Range -
10-12

Rest Periods -
45 secs between sets
90 secs between exercises

Tonights weight - 88.5kgs (195lbs)

Diet - CHA 2250 ------>Killing it!

ON WITH THE SHOW!!

Warmup - 10 mins Stationary Bike

Front Squats
135x12
175x10
200x10
200x10

Standing Calf Raises -------> EXTRA!!!
3x15

Single Leg DB Squats (Back foot on Bench)
3x12 (each leg)

Walking DB Lunges
3x20

Dumbell Leg Curls
3x12

BB SLDL
3x12

Cardio - 35mins LI Post workout
Posing - 10 mins

Hard workout!! Only 45 Secs rest between sets on leg day is cruel and unusual punishment.....but we love it that way right?!!

I am really like CHA so far i have only been on it for a little over a week and my body has adapted to it well. I should be gettin my supplement stack on monday (CMON MR FEDEX MAN...CMON!)

From monday this log will be a whole lot bigger, better and more detailed (kind of like how i will look in October )

Going to watch the regional INBA show tommorrow (the one i was planning on competing in) and i will check out my competition for the state titles....not that it matters really, i can only control one thing...ME!

Had my free (cheat) meal tonight after leg session - really wasnt over bad cant go past mums cooking! better than any restaurant and it is so foreign to have carbs, i enjoyed it throughly BUT back on tommorrow diet on point as always

Until Next time

"DONT JUST WIN....DOMINATE!"

[Exa123]

Today was just HIIT Cardio with some Abs, i went and watched the regional INBA Titles today and i am SO pumped up about October now! There were some good physiques in the Mens Open Division but i went primarily to watch my division...Novice. I am super confident that i will bring a great physique and package to October that i am not and nor should i be worried about anyone else. Just me and my trainer and YOU GUYS from here on in.

Todays Workout - HIIT Cardio on Treadmill

5 Mins Warmup Walk @ 6.0 Speed 3% Incline

60 Seconds Sprint @13.0 Speed and 3% Incline
60 Seconds Walk recovery @6.0 Speed and 3% Incline

This 10 times (20 Minutes)

5 Mins Warmdown Walk @ 6.0 Speed 3% Incline

Abs - Weighted Crunches
- Hanging Leg Raises

For abs i dont count reps i try and do as many as i can in 45secs and then rest for 15 secs then repeat. i really try to contract and hold, so they will really pop when hittin Abs and thigh pose on stage.

Tommorrow is just more cardio, going to bump it up a bit now because my goal is to be ready 3-4 weeks out so 16 weeks from now i want to be ready and shredded!