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!
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Before:
205 lbs
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After:
158 lbs
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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.
  Click Image To Enlarge.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.
  Click Image To Enlarge.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
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):
Tuesday - Lower body (quad emphasis):
 Click Image To Enlarge.Steve Chua-Caedo.
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Steve Chua-Caedo
super_stevecc@yahoo.com
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