Lessons From My Olympia Journey

• Olympia No. 6

• A Big Decision

• The “Reverse” Diet

• My Recovery Workout

Welcome to The Standard!

Six years ago, before I even won my first Olympia title, I said I was going to set the standard for what the Classic Physique Division would become.

At the time, I had no idea what I was saying. I was just a young, ignorant kid chasing a dream.

But here I am, after winning my sixth-straight title last Saturday in Las Vegas, hoping I’ve lived up to that promise.

This latest championship is bittersweet, because it marks my final time on the Olympia stage. The journey has been the most amazing of my life, and while I wouldn’t change a thing, the time has come for me to retire from competitive bodybuilding.

I hope my legacy is less about my physique and my wins, and more about how I did it — who I became along the way and what I stood for.

My goal has always been to inspire others to chase their own dreams, whatever they may be, and to embrace the highs and lows, to feel it all. Because if you numb the bad, you also numb the good.

Being a champion is about doing the hard shit. Not just in the gym, but in everything you do.

For me, that includes being vulnerable:

• Telling my wife I’ve had a hard day and need a hug.

• Showing my emotions in front of people I care about.

• Telling my friends I love them.

• And walking away from a sport I love because I know, deep down, there’s something greater on the horizon.

I’ve had to sacrifice so much in life to chase my dream, but through it all I’ve learned that real success is showing up every day as the best version of yourself.

That means sticking to your values. Loving the people who love you, and focusing on your relationships. Whether you win a trophy or not, these are the things that matter.

If you show up in a crowd just to fit in, you’re putting your self-worth on the line. If you’re pretending to be someone you’re not, just to be accepted, and it doesn’t work out — then who are you, really? That’s when you feel lost.

But if your goal is to work hard and to be true to who you are, you can’t fail.

I hope sharing my ups and downs over the years has helped all of you in one way or another.

To everyone who’s supported me, I can’t thank you enough. You’ve helped me get through this, and I owe so much of my success to you. I love you all.

So, last Saturday was my final time on stage, but it’s not the last you’ll see of me. I’m excited about my future, and I hope to continue inspiring you to do and be your best.

I created this newsletter as a way to continue to share my journey with you and to invite you to find your own success.

Getting what you want out of your life is about having a champion mentality, one that never quits, that embraces every moment — the highs, the lows, and everything in between.

We’ve got a lot more to do together.

Set The Standard!

Chris

After months of cutting calories to get shredded for the Olympia, one of the first things I do post-competition is enjoy a good sandwich — along with some other "normal" foods I’ve been missing. It's important to celebrate, but some guys binge for weeks and gain fat.

I use a different approach, called the reverse diet. Instead of throwing my body into a calorie surplus all at once, I slowly add calories back, giving my metabolism time to adjust. This not only helps me maintain a healthy body composition, but it keeps my energy levels steady as I transition back to a sustainable weight.

By keeping my eating controlled and measured, the reverse diet helps me stay lean and ready for whatever’s next — without compromising the progress I worked so hard to achieve.

Q: Hi Chris, do you have a favorite post-competion workout to help you recover from the physical strain and mental stress?

 — Matias M., Buenos Aires

A: Hey Matias, After competing, I shift my focus to overall health and recovery. One of my favorite workouts is hot yoga, which I try to do once a week.

Competing takes a toll on the body, and with all the travel, my muscles get tight and stiff.

But it’s not just about flexibility. Hot yoga helps me manage stress, improve mobility, and even strengthens my mind-muscle connection, which is key in bodybuilding.

Plus, it feels amazing to sweat everything out and leave feeling relaxed.

It’s definitely not the kind of workout most people associate with bodybuilding, but I’ve found it keeps me balanced and feeling good.

 Question for Chris? Email [email protected] and we’ll consider it for inclusion in a future issue of The Standard.

Champion Mentality

“If my life were a movie, and someone was to watch it, I hope they’d be inspired to take risks. Not just to achieve success, but to embrace all the emotions — the pride and shame, and fear and excitement. I want to experience as much of life as possible, and that only happens when you accept both the highs and the lows.” 

Introducing: The New STNDRD in Fitness!

I’m stoked to launch my new app STNDRD. It’s stacked with my latest plans, programs, and tips. Download it on Apple or Google Play. 

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