Lifestyle Prior To Change
I injured my back playing football my sophomore year of high school. After the injury I lived a very sedentary lifestyle, mainly watching television, playing computer games, and eating corn dogs. I had become overweight and very disgusted with my appearance. My older brothers, Mike and Dave, got me into the gym when I was 17 and I haven't stopped since.
What was your turning point?
Seeing myself out of shape, getting winded by just going for a short run, having two older brothers that were into working out.
What Was Your Exercise Plan?
I utilized a low carb, high protein diet along with a stringent workout program. My friends in high school would go to the gym with me after school and that became our “hang out.” We would sometimes spend four hours in the gym, maybe about half the time working out and the rest just standing around talking. When I began college I did my research into nutrition and detailed my plan of action, actually writing my diet plan down, weighing food, counting calories, and fine tuning my diet. I also had the luxury of having my best friend, Tuan Tran, going to college with me who began his degree in Nutrition. I then became his guinea pig and we were off to the races.
Current training routine
- Monday – Legs and Calves, emphasis on Quads.
- Tuesday – Chest and Triceps
- Wednesday – Maybe rest, depending on how sore I am from Monday, if not too sore Back and Biceps
- Thursday – Legs and Calves, emphasis on Hamstrings
- Friday – Shoulders and Traps
- Weekend – Abs and Cardio
What Was Your Diet Plan?
I used a low carb/high protein diet, consuming mainly lean meats such as chicken breasts, turkey breasts, fish, lean beef, venison, etc. and green vegetables such as lettuce, broccoli, asparagus, etc. I spaced my meals around two and a half to three hours apart, consuming around 40-50 grams of protein and 20 grams of carbohydrates with each meal. This usually came out to around 6-7 meals and 250-350 grams of protein per day.
Sample diet plan
- Meal 1 (6:00 am) – Oatmeal, Whey Protein, Coffee
- Meal 2 (8:30 am) – Lean Meat and Vegetables
- Meal 3 (11:00 am) – Lean Meat and Vegetables
- Meal 4 (1:30 pm) – Lean Meat and Vegetables
- Meal 5 (4:00 pm) – Pre-workout shake, Whey Protein and Nitric Oxide Product
- Meal 5 (7:00 pm) – Lean Meat and Vegetables
- Meal 6 (late night snack) – Cottage Cheese and Fresh Fruit
What supplements did you use?
What Is Your Life Like Now?
Life is ggggggreat! I recently became a professional natural bodybuilder, I met the woman of my dreams, I started my own business online, and work is going steady as an engineer. I am able to get unbelievable workouts with my strength increasing every day. I am able to enjoy life and benefit from the daily blessings of a healthy lifestyle. Currently I’m getting ready for my first pro-show here in Houston. Afterwards it will be on to the Musclemania Universe in Miami, Florida. Being a positive influence to others would certainly be one of the top benefits to my lifestyle, which propels me further in my endeavors.
Advice for others
Don’t give up and just keep at it. Health should be one of your top priorities. Live life to its fullest. Life is too short to waste it on the couch.
More from Chris Heitman
I would like to thank everyone for reading this; there is a certain energy that one obtains by sharing their experiences with others. Stay positive and keep moving forward.