By: Steve Chua-Caedo

Before: 205 lbs

After: 158 lbs

Vital Stats

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.

Why I Got Started

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.

Click Image To Enlarge.
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.

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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 lbs.

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Steve Chua-Caedo - Day Of Contest.

How I Did It

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).

Click Image To Enlarge.
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.

Supplements

• Multivitamin
• Fish oil
• Joint support
• Whey protein
• Beta alanine
• BCAA's
• Citrulline malate
• Creatine monohydrate

Sample Week Of Diet

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

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

Sample Week Of Training

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

Sample Workout:
Monday - upper body (chest/back emphasis):
Flat Bench 3 x 8-12
Bent-Over Barbell Row 3 x 8-12
Military Press 3 x 8-12
Dips 3 x 15-20
Chins 3 x 12-15
Side Laterals 3 x 12-15
Barbell Curls 3 x 8-12
Lying Triceps Extensions 3 x 8-12
Ab Work

Click Here For A Printable Log Of Steve Chua-Caedos Monday Workout.

Tuesday - Lower body (quad emphasis):
Squat: 4-5 x 6-8 with full rests
SLDL: 3 x 6-8 with full rests
Leg press: 2 x 15-20 with full rests
Leg curl: 3 x 5-8 with short rests
Seated Calf raise: 4 x 5

Click Here For A Printable Log Of Steve Chua-Caedos Tuesday Workout.

Thursday - Upper body (shoulder/arm emphasis):

Incline BB press 3-4 x 6-8
Wide grip chin 3-4 x 6-8
DB Side Lateral- 3-5 x 8-12 with short rests
Cable Rows- 2 x 12-15
Lying Tricep Extension: 2 x 10-12 with full rests
Rope Pushdowns 3 x 8-12 with short rests
EZ BB Curls: 2 x 10-12 with full rests
Alternate DB Curls 3 x 8-12 with short rests

Click Here For A Printable Log Of Steve Chua-Caedos Thursday Workout.

Friday - Lower body (glute/ham emphasis):

Deadlift- 4-5 x 6
Front Squat- 3 x 8
leg curl - 3-5 x 6-12 with short rests
leg ext- 2 x 15
Standing Calf raise - 3 x 10-10-10 (triple drop)

Click Here For A Printable Log Of Steve Chua-Caedos Friday Workout.

Click Image To Enlarge.
Steve Chua-Caedo.

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Steve Chua-Caedo
super_stevecc@yahoo.com

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