Male Transformation Of The Week - Steve Chua-Caedo.

Steve was a competitive powerlifter who wanted to step on stage as a bodybuilder. In July of '07 he let his drive and determination fuel what would happen next. See how he lost 47 pounds as part of his contest prep!

Before Before:
205 lbs
After After:
158 lbs

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Vital Stats
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Name: Steve Chua-Caedo
Age: 22
Email: super_stevecc@yahoo.com
BodySpace: super_stevecc
Website: http://contestprep.multiply.com/
Contest Prep Coach: Layne Norton

Before weight: 205 lbs.

After weight (day of competition): 158 lbs.

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Why I Got Started
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It has always been my dream to step on stage one day. I used to be a competitive powerlifter, and have competed in a number of competitions here in the Philippines. Last July, 2007, I decided to test myself by hiring the services of Layne Norton to be my contest prep coach.

Steve Steve
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Steve Chua-Caedo - Before.

Ultimately, it's the desire and passion to dramatically improve my body composition that fueled this endeavor. I am a natural bodybuilder, and the only thing lacking in my involvement with this sport is actually competing in it. Hence, I decided to maximize what I could in a short span of 5 months to prepare for my contest.

Steve Steve
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Steve Chua-Caedo - After.

By sticking (no cheating whatsoever) to the macronutrient requirements Layne set up for me, the HIIT cardio sessions, the Low intensity cardio sessions, the weight training sessions, the stretching sessions I have, I was able to come in at my all time best conditioning/shape ever, at 158 pounds.

Steve Steve
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Steve Chua-Caedo - Day Of Contest.

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How I Did It
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I put a lot of dedication, hard work and consistency. I weighed my food to the last gram, took note of workouts, tried to manage my time accordingly and set my priorities straight (I just graduated from university this year and am working full-time as a financial analyst).

Steve
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Steve Chua-Caedo.

Toward the last weeks of contest prep, lethargy started kicking in, but I still had to crank out every bit of energy I had inside me, always remembering that I cannot allow anyone out there to outwork me.

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Supplements
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Sample Week Of Diet
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arrow Regular Days (Low Carb)

Meal 1 Protein Carbs Fat Calories
250 grams cottage cheese 28.3 15.0 5.8 224.8
150 grams boiled sweet potato 2.1 26.6 0.2 114.0
Total 30.4 41.6 5.9 338.8

Meal 2 Protein Carbs Fat Calories
250 grams cottage cheese 28.3 15.0 5.8 224.8
150 grams boiled sweet potato 2.1 26.6 0.2 114.0
Total 30.4 41.6 5.9 338.8

Meal 3 Protein Carbs Fat Calories
150 grams chicken breast 34.7 0 1.8 165.0
50 grams boiled sweet potato 0.7 8.9 0.1 38.0
Total 35.4 8.9 1.9 203.0

Meal 4 Protein Carbs Fat Calories
150 grams chicken breast 34.7 0 1.8 165.0
50 grams boiled sweet potato 0.7 8.9 0.1 38.0
Total 35.4 8.9 1.9 203.0

Meal 5 Protein Carbs Fat Calories
200 grams chicken breast 46.1 0 2.4 219.5
50 grams boiled sweet potato 0.7 8.9 0.1 38.0
Total 35.4 8.9 1.9 203.0

Meal 6 Protein Carbs Fat Calories
180 grams fish fillet 34.9 0.0 1.8 166.0
1 tablespoon olive oil 0 0 13.5 119.0
Total 34.9 0 15.3 285.0

Meal 5 Protein Carbs Fat Calories
180 grams fish fillet 34.9 0.0 1.8 166.0
1/2 tablespoon olive oil 0 0 6.8 59.5
Total 34.9 0 8.6 225.5

arrow Refeed Days (Higher Carb)

Meal 1 Protein Carbs Fat Calories
250 grams cottage cheese 28.3 15.0 5.8 224.8
350 grams sweet potato 4.9 62.0 0.4 266.0
Total 33.2 77.0 6.1 490.8

Meal 2 Protein Carbs Fat Calories
250 grams cottage cheese 28.3 15.0 5.8 224.8
350 grams sweet potato 4.9 62.0 0.4 266.0
Total 33.2 77.0 6.1 490.8

Meal 3 Protein Carbs Fat Calories
200 grams chicken breast 46.1 0 2.4 219.5
100 grams boiled sweet potato 1.4 17.7 0.1 76
Total 47.5 17.7 2.5 295.5

Meal 4 Protein Carbs Fat Calories
150 grams chicken breast 34.7 0 1.8 165.0
100 grams boiled sweet potato 1.4 17.7 0.1 76
Total 36.1 17.7 1.9 241.0

Meal 5 Protein Carbs Fat Calories
150 grams chicken breast 34.7 0 1.8 165.0
100 grams boiled sweet potato 1.4 17.7 0.1 76
Total 36.1 17.7 1.9 241.0

Meal 6 Protein Carbs Fat Calories
150 grams chicken breast 34.7 0.0 1.8 165.0
1 tablespoon olive oil 0 0 13.5 119.0
50 grams boiled sweet potato 0.7 8.9 0.1 38.0
Total 35.4 8.9 15.4 322.0

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Sample Week Of Training
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    4-day Split:

      Monday - upper body (chest/back emphasis)
      Tuesday - lower body (quad emphasis)
      Thursday - upper body (shoulders/arms emphasis)
      Friday - lower body (ham/glute emphasis)

    2 days a week:
      HIIT cardio of 15 intervals
      low to moderate intensity 45-min cardio

Steve
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Steve Chua-Caedo.



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