• My First Open Prep

• Lean Bulking Secrets

• How I Manage Anxiety

• Why Pressure is a Privilege

In just a few days, I’ll be stepping on stage in Prague for my first-ever Open bodybuilding competition.

Prepping for two shows back-to-back has been a huge challenge, especially the dieting.

Six months of low-carb eating wears on you. So last week, I gave myself a small break and swapped in turkey for the usual cod and chicken.

It’s funny to think of turkey as a “cheat” just because it has a bit more fat than chicken, but I can’t tell you how incredible it tasted — especially with a little ketchup — after weeks of nothing but plain cod and chicken.

Yeah, it’s that serious when turkey and ketchup feel like a treat, but at this point, I’ll take it.

Since the Prague event is an Open competition, I plan to come in bigger and full as a house, so I figure I can give myself a little grace (lol).

As for my conditioning, I’m back around 248 pounds, about where I was a couple of weeks out from Olympia. I’ve managed to bring back the muscle I lost to make weight for Classic, and now it’s just about keeping it sharp and tight for the stage in Prague.

To be honest, the experience leading up to the Open competition has been much different than any other prep I’ve done.

This time, I didn’t isolate myself and disengage from the “real world.” I kept up with business meetings, travel, family, and just life in general — all while dialing in for the show.

I have to admit, it’s a lot easier to go to the gym depleted and hungry if you don’t do anything else all day. But over the last few weeks, I’ve had to travel out of town and spent up to six hours a day in business meetings before training.

Let me tell you, it’s a new challenge, and it gives me even more respect for everyone out there working full-time jobs and still making it to the gym — you guys are gangsters.

As far as my workouts go, they’ve been high-volume with minimal variation. At two weeks out, I saw other guys hit strength PRs and, honestly, I have no idea how.

I feel like I’ve been “two weeks out” for three months, and my strength has taken a hit. I haven’t touched the 150s in a minute, so I’m looking forward to the post-show food and not feeling like a weak boy anymore.

With such a short turnaround, my focus has been on maintaining strength while avoiding burnout.

I’ve been tweaking my program to get the most out of each workout, like combining incline and shoulder presses, keeping the intensity high without draining myself this close to the show.

Even with prep in full swing, life doesn’t stop, but I’m making it work. It’s been a wild ride, and now the countdown is real: only a few days left to lock it in before stage day.

This is the last prep of my career, and I’m not going to lie — I’m excited to be done with it and never diet again.

Right after the show, I’m going straight for the carbs. If anyone has recommendations for food in Prague, let me know. I’ve got my eye on all the muffins, croissants, and anything else I can find.

Thanks for following along on my Open journey. See you on the other side.

Set the Standard! 

Chris

It’s that time of year — bulking season.

Now is when you adjust your training to pack on muscle without gaining unwanted fat. With tools like the STNDRD app and the right mindset, we know you can make it happen if you put in the work.

To give you an edge, Justin King and I did a deep dive into the complexities of bulking in this exclusive, updated Lean Bulking Guide, designed to help you smash your goals.

Here’s what you’ll learn:

• The best foods and when to eat them for max gains.

• How to avoid common training mistakes that hamper muscle growth.

• Recovery tips for faster progress while avoiding burnout.

But here’s the thing: Bulking isn’t for everyone. You have to be ready — ready to dig deep and ask yourself a tough question: Do you deserve to bulk?

It might sound weird, but if you aren’t lean enough, if your body isn’t in a healthy place, what makes you think pushing harder in the gym and adding more to your diet will give you the outcome you’re after?

My coaches and I have spent years breaking down what it takes to make bulking season effective, and now you can take all that knowledge and use it to reach your own goals.

In the coming days, keep your eyes out for our next email with the info you need to join our “4 Weeks to Open” challenge.

You’ll want to enter for epic giveaways and prizes, and you’ll also get exclusive access to my bulking webinar with Justin. He was my secret weapon in this year’s Olympia win, and he trains elite athletes in the NFL, MLB, NHL, and UFC.

Q: Hi Chris, most of my life, I've had to deal with daily anxiety. Hearing you talk openly about your own challenges with anxiety has really helped me commit to managing it. How did you overcome it?

 — Reggie J., Chicago

A: Hey Reggie, honestly, I'm still battling it myself. One thing that’s helped me is learning to relax when I feel anxiety coming on, instead of trying to force it away.

I’ve had to accept it’s just a part of life and not be too hard on myself. When anxiety shows up, I remind myself it's because I care deeply about what I'm doing — it’s important to me.

Being kind to myself and not getting frustrated with the feeling has been huge. And a big lesson that’s taken me a while to learn is just talking about it. Opening up to people I trust has made a huge difference.

And don’t be afraid to seek professional help, therapy can be life-changing.

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

Champion Mentality

“The pressure I feel is the pressure to become the best version of myself, and if I choose to use it right, it pushes me to grow — mentally, physically, in my relationships, and wherever I want to improve. When I choose to see pressure as a privilege rather than a burden, I take control, and it drives me forward instead of holding me back.”

Build Lean Muscle with STNDRD!

I’m stoked to launch my new app, STNDRD. Get 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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