• Starting My Next Chapter

• Back-to-the-Gym Basics

• Balanced Holiday Eating

It’s been a minute since I’ve hit the gym consistently or done much of anything resembling my old routine.

After finishing up competition season — including the Olympia and my final show in Prague — I let myself take a serious break. Two shows in one season took a toll, and I wanted to give my body the reset it needed.

Taking a Step Back

In bodybuilding prep, every calorie, every carb, every single thing you eat matters. I was obsessed with it for so long that stepping away has been a relief.

Post-competition, I’ve been embracing life with a lot less structure. Normally, people take a week or two off, but I stretched it to nearly six weeks.

Initially, it felt amazing — bagels with cream cheese for breakfast, hitting less than half the protein I’m used to (140–150g instead of 350g daily), and letting go of the constant pressure to track everything.

For the first time in years, I’ve been focused on enjoying the moment rather than striving for peak physical perfection. It’s helped me feel more present and relaxed at home, and happier overall.

But here’s the thing: six weeks is a long time. My body started to feel achy, my energy dipped, and getting back into the gym felt tougher than ever.

Mentally, I felt out of it, and physically, my strength and endurance were nowhere close to where they used to be.

Training Like a (Retired) Champion

The good news is that being retired has given me the freedom to focus on different fitness goals. I’m leaning into conditioning, endurance, and functional fitness. I’m not just training to look good — I’m training to feel good. My routine now includes:

• Biking five days a week for 30 minutes at a steady heart rate (around 130–135 bpm)

• Lighter gym sessions focused on mobility and range of motion. I’m prioritizing super sets with free weights, deep stretches, and slow negatives to build strength safely after time off.

The key is easing back in. Right now, I’m working at about 50% of my max intensity — plenty of reps in reserve — and gradually increasing weights each week. If I were to dive in full force, I’d risk overdoing it, which would only set me back further.

In a couple of weeks, I’ll start gradually increasing the weight and intensity.

The Ups and Downs of Stepping Back

Let’s be real: the transition from a peak-performing bodybuilder to someone who's just trying to stay in shape isn’t easy. At my peak in Prague, I was 255 pounds of shredded muscle.

I initially dropped to 237 pounds after competing and some of that loss was muscle. I’m now in the mid-240s, but it’s still a stark contrast to what I’m used to seeing in the mirror.

I still look good — I’m in the top 1% by most people’s standards — but the drastic change can mess with your head. It’s weird to realize I’ll never be as big, shredded, or jacked as I was six weeks ago, but that’s part of moving on to the next chapter.

It’s a mental adjustment to go from chasing perfection to being okay with looking great but not unreal.

What’s Next?

I’m figuring out what my goals look like in this new chapter. I want to stay jacked, but I also want to be more functional, healthier, and balanced.

I’ve been toying with the idea of trying Olympic lifting or other performance-based challenges (don’t hold your breath on me doing CrossFit though — too much cardio).

For now, I’m focused on rebuilding my foundation. Starting slow with proper form, full range of motion, and lighter weights is a lesson I’d pass on to anyone — whether you’re coming back from a break or starting fresh. You won’t feel 100% right away, but consistency will get you there.

What Do You Want to See?

Now that I’m retired, I have more time to create content outside of the strict bodybuilding world. What do you want to hear about? Life after retirement? A day in my new routine?

Drop your suggestions in the comments or shoot me an email at [email protected] — I’d love to hear from you.

Thanks for sticking with me as I navigate this next chapter. I’m still figuring it out, but I’ll keep you all updated along the way.

Set the Standard and Happy Holidays!

Chris

After officially stepping back into the gym, I’ll admit that things feel very different. And not in a good way.

I hadn’t pushed my body this hard in years and even though I took time off, something as simple as a dumbbell fly or a Bulgarian split squat makes me feel 20 years older and half as strong.

But here’s the thing: I’ve been here before, and I know what comes next. Experience has taught me that if I approach the process with patience and intention, in a few months, I’ll be hitting PRs.

I'm not going to go from pressing the 80's nice and slow to trying to pick up the 150's again. That's how you get injured.

Instead, each week I’ll spend a little more time in the stretched position, slow the eccentric a little more, and maybe progress in load by 2.5% to 5%. My body will let me know when it's time to turn up. But it won’t be this week, I know that.

If you’re starting over or just starting, make sure you stay patient, getting injured will just extend your timeline.

If you need a plan, click on the link below and download my new app, STNDRD. It will help you get where you want to go.

Q: Hi Chris, how do you approach eating and dieting during the holidays so you don’t lose progress?

— Marty S., Milwaukee, Wisconsin

A: Hey, Marty, I treat the holidays like a strategic reset. I let myself enjoy good food and treats, but I’m intentional about it. I don’t measure everything or stress over being perfect.

Pushing hard all the time can wear you down, just like with training. Letting your body breathe — whether with more of the clean foods you already eat or even enjoying something dirtier like a burger and fries — can reset both your mind and body. You’ll come back feeling fresh and ready to make progress in the New Year.

Looking for a holiday treat that will crush cravings and fuel growth? Try my Choco-Peppermint Bark Itholate Protein.

Go to RAW Nutrition and use the code CBUM to get our best deals.

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

Champion Mentality

“The biggest cheat code in life is just going after it and not being concerned about whether or not you fail at one specific task. Instead, understand the big picture, what your long-term goal is, and know that if you keep driving forward and never f’ing quit, in the end, you will succeed.”

Introducing: The New STNDRD in Fitness!

I’m stoked to launch my new app, STNDRD. Get my daily workouts, track your nutrition, connect with our community, get discounts on merch, and more.

Download it on Apple or Google Play today!

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