Name: Steve Chen
Residence: Los Angeles, California
Height: 5’ 7’’
Weight: 170 Lbs Now, 154 Lbs Contest Shape
Occupation: Fitness/Art Model and Operations Director for a Tour Operator
Second semifinalist in the BodySpace Spokesmodel Search 2011
Iron Man Magazine (August 2010, page 230)
Featured on BodySpace.com
2000 Gold’s Gym Venice “Know Your Own Strength Challenge”: First Place
1999 NPC California Collegiate Bodybuilding Championship: First Place
1999 NPC Palm Springs Bodybuilding Championship: Third Place
When did you get started with fitness?
I was skinny and had a low self-esteem in high school. I was also teased a lot. I thought if I get bigger, they would stop harassing me. I also needed an escape. I decided to join a gym and try to gain some size. I didn’t see much results at first but I fell in love with the feeling I get after an intense workout. I was hooked then. I also met some amazing people in the gym.
What drives you to be so fit?
Several things help to keep me focused on my training and diet:
1.) I stay motivated by doing modeling work for fun. I love seeing improvements on my physique with each picture and artwork.
2.) People who tell me that I am an inspiration to them and motivate them to push themselves harder keep me from giving up.
3.) Setting small goals and keeping records of my progress also help me to stay consistent. The act of reaching goals makes me feel awesome! Accomplishing each goal makes me hungry for another goal. Without goals and records, I wouldn’t have any direction and measurement of success.
What has been the hardest obstacle for you to overcome?
Some days I feel lazy and exhausted after long and stressful days at the office. All I would want to do when I get home is to eat a huge meal and sit on the couch. The laziness actually makes me feel worst. I overcome it by packing my gym bag to work and make the gym as my first stop after work.
Could you tell us about your current training program?
I am in the gym about 6 times a week. I do an hour of cardio training on the days that I don’t weight training.
Tuesday: back/chest, calf/biceps
Wednesday: 1 hour cardio
Saturday: 1 hour cardio
What does your diet look like?
I make sure I get about 40 grams of protein with each meal. I cook my food for the week on Sundays. Home cooked food keeps me from eating out and grabby junk food from the vending machine. But when I have a strong urge for sweets, I will go for it and have one.
Below is a sample of my meal plan:
First thing when I wake up: 2 scoops of whey protein shake and oatmeal
Breakfast: Six egg whites mixed with a quarter pound of ground turkey and mixed vegetables
Lunch: Chicken salad or seafood salad, nuts, and a spoonful of peanut butter
Afternoon snack: 2 scoops of whey protein shake, an apple and a hand full of almonds
Pre-workout: A quarter pound of ground vegetables with mix vegetables
Dinner: Chicken salad or fish with mixed vegetables, rice, and nuts
Do you take any supplements?
Muscle Milk 100% Whey Protein Vanilla
Met-Rx Protein Plus Vanilla
ZonePerfect Classic Nutirition Bars
What Is Your Favorite Body Part?
My favorite body part is my abdominal. I train hard on my abdominal and my diet really affects it.
If you could start back from the first day you started training would you do anything different?
I used to spend at least 2-3 hours at the gym and five days a week. I was so eager to grow without realizing that I was over-training. Currently, I spend about 1 to 1.5 hours at the gym. Now, I am gaining more muscle by not working out as long.
Final advice for readers?
Connect with people who inspire and motivate you. Mark Twain once said, “Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”
Christian Del Rosario
Ian L. Sitren
David B. Smith