INBA Fitness Model Champion And Muay Thai Fighter Chontel Hau Talks With Simplyshredded.com

Quick stats:

Age: 24
Height: 6’1″ – 186 cm
Weight: 147 lbs. – 67 kg

How did you get started with bodybuilding?

I started Muay Thai Kickboxing roughly 3 years ago and fell in love with that style of training. My body changed dramatically and so from there I began meeting new faces and finding myself having conversation after conversation with other fitness professionals within the bodybuilding industry.

This eventually led me into trying my first Bodybuilding competition.

Where does your motivation come from?

My motivation came from my obsession for Muay Thai. Once I got to a steady fitness level I wanted to be stronger and increase my power within explosive movements so I hit the weights.

I trained specifically for a fast twitch athlete and noticed the results immediately. This is what kept me going.

What workout routine has worked best for you?

Full Routine:

Monday: HIIT/Legs/Abs/Cardio

AM: Muay Thai – HIIT Session 30mins
PM: Legs/Abs/Cardio

Weighted Smith Machine Lunges (Each side) 4×6
Static Lunge 4×20
Leg Extension (Dropset) 4×10
Air Squats 4×20
DB Deadlift 4×6
Lying Leg Curl 4×6
Back Hyperextension (Focusing on the glutes)
Leg Raises 3×10
Incline Walk (130bpm) 20mins

Tuesday: HIIT/Back/Abs/Cardio

AM: Muay Thai – HIIT Session 30mins
PM: Back/Abs/Cardio

30min Muay Thai HIIT Pad Session
Lat Pull Down 4×6
Seated Row 4×6
Bent Over Barbell Rows 4×6
Wide Grip Assisted Chin Up’s 1x Failure
Straight Arm Pulldowns 3×15
Bench Leg Raise 3×15
Hanging Leg Raise 3×15
Incline Walk (130bpm) 20mins

Wednesday: HIIT/Chest/Shoulders

AM: Muay Thai – HIIT Session 30mins
PM: Chest/Shoulders

Dumbbell Incline Press 4×6
Push Up Narrow 4×20
Power Rack Bench Press 4×6
Cable Crossover 4×6
Arnold Press 4×6
Dumbbell Side Lateral Raise 4×6
Dumbbell Front Raise 4×6
Dumbbell Upright Rows 4×6
Read Delt Fly Machine 4×6
Incline Walk (130bpm) 20mins

Thursday: HIIT/Biceps/Triceps

AM: Muay Thai – HIIT Session 30mins
PM: Biceps/Triceps

Incline Dumbbell Curl 4×6
EZ Bar Curls Standing 4×6
Standing Cable Curls 4×25
Standing Tricep Extension 4×6
Bench Dips (Dropset) 4×10
Incline Walk (130bpm) 20mins

Friday: HIIT/Hamstrings/Glutes/Abs

AM: Muay Thai – HIIT Session 30mins
PM: Hamstrings/Glutes/Abs

Barbell Deadlifts 4×6
Lying Leg Curls 4×6
Back Hyper Extension Machine 4×6
Weighted Walking Lunges 4×30
Cable Crunches 3×10
Lying Leg Raises 3×10
Ab Heel Taps 3×10
Incline Walk (130bpm) 20mins

Saturday: Cardio/Back/Calves

AM: 30 min walk (130bpm)
PM: Back/Calves

Cable Crossover One Arm Row 4×6
T-Bar Row 4×6
On Arm Dumbbell Row 4×6
Leg Press 4×6
Seated Calf Raises 4×18
Standing Smith Calf Raises 4×6
Squatted Calf Raises 4×6
Incline Walk (130bpm) 20mins

Sunday: Cardio

30 min walk (130bpm)

What is your diet like?

I eat roughly 6-7 meals a day, some are very simple small snacks and others are fairly decent meals. I consume my carbs up till lunch then rely on protein, good fats and veggies for the remainder of the day to keep me satisfied. In prepping I am very fortunate when it comes to the final week/s, I don’t need to cut out carbs and I don’t deplete, I guess this would be the only benefit to being so tall.

Sample Diet:

Meal 1: Oats, Eggs, Berries and Black Coffee
Meal 2: Brown Rice, Tofu and Veggies
Meal 3: Sweet Potato, Boiled Eggs, Nuts, Salad and Quorn Pieces (Vegetarian food)
Meal 4: Whey Protein Isolate Shake and a Rice Cake with Natural Butter
Meal 5: Grilled Fish, Veggies and an Avocado
Meal 6: Whey Protein Isolate Shake