RESULTS FROM ALL 3 COMPS - 6 DAYS POST CONTEST

Just a little update to let you guys know how I placed at the three competitions that just took place.

2011 APQ WESTERN QUEBEC CHAMPIONSHIPS (regionals) - 3rd Juniors, 1st Bantam

2011 APQ NATURAL QUEBECS (provincials) - 1st Juniors, 2nd Lightweight

2011 APQ QUEBEC PROVINCIALS (regular provincials) - 4th Juniors, 1st Bantam

You can check www.vinkomorf.com/chrisl for comp history.

I'd like to thank the Powerflex Team, my contest prep coach Bruce, all the supporters on MTL AESTHETICS and of course my familly and friends. This season has been amazing so far, I hope to make better improvements during the off-season (which has just started). I really enjoyed this prep more than others, just because I was able to do it with a good friend. The feedback that we were getting on the group fan page also gave us a boost. Right now i'm enjoying all kinds of food (still eating clean though) and got back in the gym the following monday.

What's next? Well I haven't decided 100% on what shows im going to do but I have the 2012 CBBF Nationals in mind, so we'll see how my off-season goes.

I am now available to make personalized training programs, diet plans, or help you achieve your personal goals (contact me through my website).

For those of you who follow our progress on http://www.facebook.com/ref=home#!/MTLAESTHETICS we really appreciate all the positive comments. Keep supporting the page, we will continue to answer your questions and requests. Lots of things coming and we will show you how we do things in the off-season (blogs, videos, pictures, etc) if you have any requests/questions just post it on the page. Soon we will be offering T-Shirts and other apparel! Follow my new off-season blogs @ http://11off-season.blogspot.com/

OVERALL LINE UP AT 2011 APQ QUEBEC PROVINCIALS
(Photo taken by GLEN E. GRANT)

5 DAYS OUT + QUICK UPDATE ON REGIONALS OUTCOME

Let's get straight to it! This past weekend (july 2nd) I placed 3rd in the Juniors Class and 1st in my weight class at the 2011 APQ Quebec Western Championship/Quebec de L'ouest. I'm satisfied with the results since I know I was not at my best. I'm not trying to make excuses or anything, but I know I will come in 100% for these two upcoming provincial shows (july 9th). I'll provide stage photos when I receive them/They'll be up on www.vinkomorf.com/chrisl (gallery section) in about 3-4 weeks. By then i'll probably have the stage pics of the provincial comps on as well.

The reason to why I did not come in 100% for the regionals is because I did not want to hinder/hurt my prep for the provincials. I saw this show as practice, as well as a guide to show me any mistakes that I can try and fix for this week. Overall, the show was great! I was impressed with the level and quality of competitors for a regional show. Got to see many impressive physiques and the show was very well organized and moved along smoothly. I'm glad to see bodybuilding grow more competitive and bigger in Canada.

Picture taken 3 days out from the Regional Comp

I'd like to give a big thanks to Chris B. and the entire team at Fusion Bodybuilding for sending me their Cap. I really appreciate their support and positive feedback!

Stay tuned on MTL AESTHETICS (Facebook), video coming within the next two days showing how I prepare my food for my carb-up before the comps. I will show what food I eat, how it's cooked, prepared, etc. Thanks to all the fans on http://www.facebook.com/#!/MTLAESTHETICS who have shown support and a BIG thank you to my friends Bruce and Dan, as well as the Powerflex Team and the owners of the Gym (Peter & Mark).

Photos taken by Yves Desbiens

3 DAYS BEFORE REGIONALS, 1.3 WEEKS OUT FROM PROVINCIALS

Hey guys, the last few weeks have been crazy! I'd like to start off this post by saying thank you to all the fans on MTL Aesthetics (FB page) we (as a group) really appreciate the support. Thank you for the positive comments and messages!

Let's get to it! I'm am exactly 3 days out from the APQ Quebec West (July 2nd, regionals), and im going into the show to hopefully place top 3 in my classes, and use the show as practice for the two provincial shows on July 9th. I won't be at my best for the QC West, because I do not want to sacrifice not being at my best for the provincials (since the shows are so close together). Still hope to achieve my goals and make my family, friends and supporters proud.

Training is still going very well, feeling very strong (i'm very happy about that this year) and it's going smoothly. I'm at the point where every set is exhausting, but that means im on track ;) My joints aren't hurting which is great since it doesn't hinder my training. Last year I was feeling a bit of pain in both of my elbows and it pissed me off more than anything! Glad everything is turning out well. Cardio has been bumped to 1.5 hours a day, basically splitting it to two 45min sessions.

As soon as I get back from the Quebec West competition, i'll be starting my deplete for the provincials, and then the carb up. Even though the water will be dramatically cut at that point, I don't really mind because i'll be happy to fill out with the carb up :) There will be a detailed follow up (video/pictures) on the facebook fan page for those who are interested http://www.facebook.com/MTLAESTHETICS?ref=ts

The MTL Aesthetics page will be uploading hotel pictures, weigh-in pictures, as well as videos (backstage, on-stage, etc). So stay tuned because the page will have something new twice a day.

Lean, but looking flat, can't wait to carb up!!

Once again thank you to the supporters, my family and friends, and of course my prep coach Bruce. I'd also like to thank my bosses (Peter & Mark) who have also helped me get to this point. They are very well educated when it comes to bodybuilding, off-season, contest preparation, and have trained numerous competitors over the last twenty years. I am greatful for their guidance and support. One thing that's great about working at my gym, is that I get to see my team on a regular basis, which really helps when getting ready for a competition. http://www.gopowerflex.com/

Keep checking the NEWS section on www.vinkomorf.com/chrisl for the latest pictures and updated blogs. and don't worry i'll try to show as much of my off-season after the competitions, so stay tuned. Thanks!

3.5 Weeks Out Update

Today was BRUTAL! Blasted quads & hamstrings and then did my cardio. So far my coach and I are very happy with my conditioning. Everything is right on track and the seperation in my quads/hams are getting much better. Still full and maintaining my strength very well, pushing as hard as I can during every workout. Training is still going well, injury-free and pushing hard. Cardio has been bumped up to 60 mins 6x a week. As you can see in the pictures below, my package is become more complete.

I just got my edited music back (for my posing routine) and plan on working on it for about 45 mins everyday. I'm still posing 3 to 4 times a week, working on the mandatories and the routine. Hoping to bring a great routine and excellent posing to the stage!

As for my meals, the protein has remained the same, just switching to leaner sources of protein. Basically, most of my meals are either chicken or fish, and only having 1 extra lean red meat meal every second day. Carbs have been lowered and i'm really starting to feel the difference, during training and post-training. Only 2.5 more weeks to go for the first show, which will be the APQ Quebec West 2011 (regional) and then 7 days later i'll be doing the APQ Quebec Tested (Provincials) and the regular APQ Quebec Provincial Championships. Looking forward to doing these shows, especially since i'm going through the prep with a close friend, and fellow competitor.

Mentally, I feel drained, but at the end of each day I feel like i'm closer to accomplishing my goals. I keep watching vids of bodybuilders who inspire me while eating my meals, and let me tell you, it makes time fly. Also, since I work at the gym it keeps me focused, i'm able to get my meals down on time, without any stress.

I think the most exciting part of my week so far, has been thinking about what im going to do in the OFF-SEASON !!! :) Can't wait to get started! I'm sure every person who has competed knows exactly what im talking about. I've already made my off-season training program and diet plan haha. For now, I will stay focused on being the best I can be for the next three competitions this year.

Thank you very much for the support and positive comments that I have been receiving by e-mail and on the facebook page! check out http://www.facebook.com/home.php#!/MTLAESTHETICS to see the rest of the group. You can also check the NEWS tab on my website www.vinkomorf.com/chrisl for the latest blogs and updates!

4.5 Week out Update

Hey guys, the past few days have been extremely busy for me, but trying to update you as much as possible. I'll keep it short and simple this time. This week my cardio was bumped up a bit, but I am still doing 5 sessions of cardio. We have added a leg touch up day on saturdays (since I train from Monday to Friday) to help bring out the lines/detail in my legs. From looking at the photos it has made a difference. My legs have always taken longer to lean up like the rest of the body, but I know they'll be ready the last week before the show!

For MOST of my meals during the day, they've now changed to:

8oz of protein (horse meat/chicken/fish/etc.)
7oz of carbs (brown rice or potatoes)
8 oz of green veggies

For the last meal of the day it has changed to:

7oz of protein
5 oz of carbs
7 of green veggies

My first meal of the day has not changed much, only reduced the carbohydrates a little bit. Also, still having my post-workout shake and pre-bed time shake.

My prep coach, Bruce Garnes, is happy with the way things are coming together, still trying to get my legs up to par with conditioning, but like mentioned earlier, they will be completely ready a week before the two shows.


Me at 5 weeks out:

Thanks Fusion Bodybuilding!

Me at 4.5 weeks out:

My prep coach Bruce Garnes in 2007:

Stay tuned on MTL AESTHETICS where you can see the rest of the group, getting ready for the competitions. Thanks for the support!!!



6 WEEKS OUT UPDATE

Hey guys, thanks for supporting and reading my blogs. Thank you for continuing to follow the MTL Aesthetics page on facebook as well.
So far, things have been a bit difficult for me this week. Just very busy, and cut down my carbs a little bit. I'm still having six meals a day, the only thing that has changed is the amount of carbs in some of my meals. My strength has actually gone up compared to the last few weeks. I also started working on my posing routine and still practicing my posing 2-3 times a week.

My cardio has increased from last week, but it's still considered a small amount. For now, im doing cardio five times a week for 30 mins. On one of those cardio sessions (after quad/ham training) I use the stationary bike (with the seat all the way down, high level) and try to push as hard as possible. The reason I do this is to help bring out the lines in my legs. The rest of my cardio sessions are either done on the Stepmill or the Stepper.

For those of you who dont know, I train at POWERFLEX GYM in Montreal. One of the best gyms since it has a long history when it comes to competitors and bodybuilding. If you are living in (or visting) the Montreal/Laval area and what to train in a real gym check out their website at: www.gopowerflex.com to get all the info you need.

Also, please check out my friend Loutfi Ajaoun's new supplement store called BODYFLEX (fanpage on facebook) I stopped by today to pick up some eggwhites (and he is currently the only one who sells Eggsel eggwhites in Montreal/Laval). You can also check his personal website at: http://www.loutfiajaoun.com/ to find out more about him and his bodybuilding accomplishments. Look out for him at the IFBB North Americans and at the CBBF Canadian Nationals this year.

I'd also like to thank Chris B. From FUSION BODYBUILDING for sending me a Fusion t-shirt to train in. MTL Aesthetics will be releasing a new video of me doing a shoulder & calves workout at about 5-6 weeks out. Thanks Fusion!

7 weeks out from the 2011 APQ Provincial Show

Hey guys, i'm currently 7 weeks out from two competitions that will take place July 9th, 2011. I will be competing in the 2011 APQ Natural Quebecs and the regular APQ Quebec Provincial Championships.

So far things have been going smoothly, even though I have a crazy schedule. Thank to Simon Lacouline (you guys can check him out at www.simonlacouline.com) my website has been upgraded! I will now be able to constantly update you guys with pictures, videos, information, news, etc.

You can follow me during my contest preps, as well as in my off-season! For now i'll leave you guys with my 7 week out photo compilation. Also, don't forget to check out the MTL Aesthetics fan page on facebook, where you can follow the entire group, including myself, as we prepare for competitions, off-season, etc. (Like the Page!!!)