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Road to SHRED Log

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    And what I ate yesterday:

    M1:
    Chicken--40g P
    Asparagus--5g C
    Almonds Butter--10g F

    M2:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F

    M3:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M4:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M5:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M6:
    Chicken/Salmon--35g P
    Avocado/Salmon--15g F

    Workout Nutrition
    10 scoops Xtend, 1 scoop Substance WPI--I DO NOT count this toward my daily total because it is a constant on training days and will not change.

    6 scoops Xtend during AM cardio.

    TOTALS:
    Protein: 235g
    Carbs: 30g
    Fat: 65g
    Calories: 1,625

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    Here is one from tonight pre-carb meal. It is amazing what morning versus night looks like physique-wise!

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    :bb: HMMM.. Maybe i should post some pics! I mean since i am doing the show and all!
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    Quote Originally Posted by buffhunk29 View Post
    :bb: HMMM.. Maybe i should post some pics! I mean since i am doing the show and all!
    Make it happen!
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    Yesterday's Diet

    M1:
    Chicken--40g P
    Green Beans--5g C
    Almonds--10gF

    M2:
    Chicken/Salmon--35g P
    Broccoli--5g C
    Almond Butter/Fat from salmon: 10g F

    M3:
    Chicken/Salmon--35g P
    Broccoli--5g C
    Almond Butter/Fat from salmon: 10g F


    M4:
    Chicken/Salmon--35g P
    Broccoli--5g C
    Almond Butter/Fat from salmon: 10g F


    M5:
    Chicken/Salmon--35g P
    Broccoli--5g C
    Almond Butter/Fat from salmon: 10g F

    M6:
    Chicken: 40g P
    Green Beans: 5g C
    Almond Butter: 10gF


    Carb Meal:
    Green Beans: 15g C
    Oatmeal: 45g C
    Grapefruit: 15g C
    Almond Butter: 15g F
    Yam: 45g C
    Almond Butter: 15g F

    Workout Nutrition
    Normal

    TOTALS:
    Protein: 220g
    Carbs: 150g
    Fat: 90
    Calories: 2,290
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    I have 22 weeks to go and need to scale back a bit. Derek helped me with my new split that will look something like this:


    Monday- Upper Body

    Tuesday-Lower Body

    Thursday- Chest/Delts/Traps

    Friday- Back/Biceps/Triceps

    Saturday- Legs


    I will continue to hit 45 minutes of LI cardio everyday upon waking. This will give me a chance to recover a bit and kick it into HIGHER gear at around the 12 week mark.

    I will start logging my training tomorrow!

    As for diet, pretty much the same today and yesterday as the day before, so not much interesting there. Although I did cut a banana for Kambria and licked some banana remnants off of my hand--it was AWESOME!

    I will only post diet if something changes. But, it is constant and boring. I have been enjoying avocado as my fat source more and have been slathering almond butter over my chicken breast. I am also down to 198 pounds!

    My next pics should be improved from the last ones.
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    Quote Originally Posted by Scivation View Post
    And what I ate yesterday:

    M1:
    Chicken--40g P
    Asparagus--5g C
    Almonds Butter--10g F

    M2:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F

    M3:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M4:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M5:
    Chicken--40g P
    Broccoli--5g C
    Almond Butter--10g F


    M6:
    Chicken/Salmon--35g P
    Avocado/Salmon--15g F

    Workout Nutrition
    10 scoops Xtend, 1 scoop Substance WPI--I DO NOT count this toward my daily total because it is a constant on training days and will not change.

    6 scoops Xtend during AM cardio.

    TOTALS:
    Protein: 235g
    Carbs: 30g
    Fat: 65g
    Calories: 1,625

    WOW 1600 cals and just 30g of carbs! I think I had that much for breakfast lol

    I gotta hand it to you for the discipline, VERY impressive congrats. More power to you. Your progress is really good!


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    Quote Originally Posted by CROWLER View Post
    WOW 1600 cals and just 30g of carbs! I think I had that much for breakfast lol

    I gotta hand it to you for the discipline, VERY impressive congrats. More power to you. Your progress is really good!


    CROWLER
    Thank you.
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    Today's weight was 198. I am getting some nasty veins on my legs--NICE!

    Training--Back and Arms

    Deadlift
    135x10
    135x6 -- 2 sets
    225x6
    315x6--5 sets

    Rows
    135x6
    185x6--4 sets

    Lat Pulldown
    120x6
    140x6--4 sets

    Rope Back Pulldowns
    4 sets

    Skullkrusher
    4 work sets

    BB Curls
    95x6--4 sets

    Pressdown
    6 sets

    DB 1 arm Preacher Curl
    40x6--3 sets


    Cardio: 45 minutes LI cardio on treadmill upon waking with Xtend.
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    impressive
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    Quote Originally Posted by dlew308 View Post
    impressive
    Thank YOU!

    13 weeks until videoshoot and 21 weeks until the SHOW!

    I expect to be stage ready in 13 weeks and COAST into the show in October with STRIATED EVERYTHING!
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    Here is todays LEG workout!

    Leg Extension: 5 sets 10-15 reps

    Squats: 135x8 for 3 sets, 225x6 for 5 sets

    Leg Press: A lot of weight for 6 sets of 6-12 reps

    1 Leg Press: 4 sets 6-10 reps

    Leg Curl: 6 sets 6-12 reps

    Standing Calves: 6 sets of 10

    Donkey Calves: 4 sets of 10

    Machine Crunch: 4 sets of 10 reps

    Hanging Leg Raise: 4 sets to failure each set (10-15 or so)


    Cardio: AM Cardio with 6 scoops Xtend for 45 minutes.
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    We did upper body yesterday and lower body today. My strength is STUPID GOOD and I do not know why. Here is what happened:

    --Planned on going to 285 on bench for 6, did 335!
    --Planned on going to 315 on squats, did 365
    --Deadlifts were at 4 plates for 10 sets of 5!

    That is just a flash in the pan. I have been doing 45 minutes of cardio upon waking and too Sunday off of everything except baby time, which is highly active.

    Diet has been flawless and I carbed up Sunday night. I weighed 197.8 today and am getting good and depleted. I have decided based on my experience to carb up based on feel. Basically, I am a very vascular person. When my veins go away and I feel REALLY flat, then it is time to carb up. This can be every three days or every seven. We will see...
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    what's really in your wheaties? (anyone else remember those old 80s cliches)
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    Quote Originally Posted by dlew308 View Post
    what's really in your wheaties? (anyone else remember those old 80s cliches)
    Xtend. :squat:
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    196.6 this morning! My idea of having my carb meal when weight loss stalls should work well for ME with my knowledge of my body. Today is an off day from the gym, so I just did my 45 minutes of cardio and now I am off to work.

    My diet has been flawless and Katie and I did walking lunges yesterday. Let's just say we both have a pain in the behind!
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    Bro everything looks like its coming into place!
    i will try and put up some pics soon!

    Keep it up man the CLASH IS GOING TO BE A BATTLE! :bb2:
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    Quote Originally Posted by buffhunk29 View Post
    Bro everything looks like its coming into place!
    i will try and put up some pics soon!

    Keep it up man the CLASH IS GOING TO BE A BATTLE! :bb2:
    Just don't bump into me. My glutes will be sharp and might cut you.
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    YEAH BUDDY! I weighed in at 195.5 today and am COASTING into the shape I want to be. I have about 12 weeks until the video and a little over 20 weeks until the contest.

    I already have veins on my legs and coming in on the lower abs--I didn't have this even for my last show! This teaches me to diet for only three REAL diet weeks, LOL. I have been on it and I am in it to win it!

    Training today was awesome and strength keeps climbing. I have been taking vasoXplode PreWO and Xtend during. Today, I repped out 335 on bench and did fly's with 100s! I have never been so excited and stoked. I also hit traps and shoulders in case anyone is wondering.

    I am liking my pre cardio stack. It consists of:

    10mg Primaforce Yohimbine HCl
    2 Grams Primaforce Alcalean
    1 Dialene 4 Sci-Cap

    I take this upon waking then do cardio for 45 minutes. I walk on an incline treadmill on an MT stomach and sip 6 scoops of Xtend during. I am not one to point at supplements for results, but something is working and the ab fat coming off this early 25 POUNDS HEAVIER than last prep is amazing to me.

    Pics will be updated within a couple of days!
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    Here are some new pics from last night at 195.5lbs. I haven't had a carb meal since Sunday.




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    Quote Originally Posted by Scivation View Post
    Here are some new pics from last night at 195.5lbs. I haven't had a carb meal since Sunday.




    you look awesome man, your gonna be in amazing shape come game time. GL!
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    Killed back on Friday and hit some legs on Saturday. I am in the freaking zone. I weighed in at 194 and the weight loss is stalling--REFEED TIME! I have not had carbs since last Sunday and it is Katie's birthday today, so a carb meal just ain't gonna cut it--especially with this much time left in my prep! I have 12 weeks until the video and 20 weeks until I step onstage. Time to get my Mexican food feeding!

    I will eat somewhat clean, but my body is depleted and needs the macronutrients. I will post what I ate later, but it will not be a normal Lobliner Food Orgy. Some restraint will be present.

    Next week, I will start training without Katie. At my advisement, she does not need to bust a$$ like me in the gym and is asking for trouble, so we are going to go separately. I will be doing cardio after weights now because I will be at the gym first thing in the morning instead of doing cardio first thing upon waking, then working, then doing weights two hours later.

    Well, time to be a good husband!
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    Looking good man. Keep up the great work.
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    Quote Originally Posted by nvr2loud View Post
    Looking good man. Keep up the great work.
    I'm not gonna stop. It's game time!
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    Last night I celebrated with my wife and had some Mexican food. It was oh so good. I woke up full and vascular, but will probably opt for standard carb meals next time. Chicken fajitas, rice and tortillas aren't that bad!

    Today I did cardio pre workout and it was awesome. I did 45 minutes and had PLENTY left to hit it hard. I pounded chest, back, shoulders, traps, biceps and triceps and did standing dumbbell shoulder press for 6 reps with 90lb dumbbells! I am in the freaking zone!

    I will bring the best Marc possible to the stage, period.
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    Quote Originally Posted by Scivation View Post
    Last night I celebrated with my wife and had some Mexican food. It was oh so good. I woke up full and vascular, but will probably opt for standard carb meals next time. Chicken fajitas, rice and tortillas aren't that bad!

    Today I did cardio pre workout and it was awesome. I did 45 minutes and had PLENTY left to hit it hard. I pounded chest, back, shoulders, traps, biceps and triceps and did standing dumbbell shoulder press for 6 reps with 90lb dumbbells! I am in the freaking zone!

    I will bring the best Marc possible to the stage, period.
    Very impressive stuff in here Marc, I wish you well.

    Do you usually have successful workouts with pre-wo cardio, or do you not do it very often?
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    Quote Originally Posted by redhawk76 View Post
    Very impressive stuff in here Marc, I wish you well.

    Do you usually have successful workouts with pre-wo cardio, or do you not do it very often?
    It is the only way to train. If Workout Nutrition is in place and FFA are adequate, energy and power output are not issues. I am nice and warmed up too!
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    i can't read your log at work anymore, people might think i'm surfing the web for gay p0rn
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    Quote Originally Posted by dlew308 View Post
    i can't read your log at work anymore, people might think i'm surfing the web for gay p0rn
    Hey, whatever pays the bills!
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    Quote Originally Posted by Scivation View Post
    It is the only way to train. If Workout Nutrition is in place and FFA are adequate, energy and power output are not issues. I am nice and warmed up too!
    interesting
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    Quote Originally Posted by redhawk76 View Post
    interesting
    That's just how we roll.
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    I weighed in at 194 this morning-YES! Today was leg day. I woke up, ate my chicken, green beans and peanut butter, had my vasoXplode, and took my gallon of Xtend to the gym.

    I then hopped on the treadmill and did my 45 minute PreWO cardio and TRIED to do legs. I had no energy. Maybe I need carbs?

    GOTCHA!

    The workout went GREAT! I set PRs on squat and did 315 for 6 reps for 2 sets of stiff leg deadlift. Energy was through the roof and the intensity was unreal. The Xtend and vasoXplode combo is freaking TNT in a bottle. I was super - pumped and afterwards, my leg veins were popping out like they were trying to escape. This is what it is all about.

    Here is some science that will sort of back up what is happening to me and the philosophies behind the Team Scivation methods.


    Running to maintain cardiovascular fitness is not limited by short-term fasting or enhanced by carbohydrate supplementation.
    Schisler JA, Ianuzzo CD.
    Dept of Applied Health Science, Wheaton College, Wheaton, IL 60187, USA.

    PURPOSE: This study determined if recreational type of endurance exercise is limited by a short-term fast, such as an overnight fast or benefited by a carbohydrate supplement prior to and during endurance exercise. METHODS: Six individuals ran at 70% VO2max for 90 min under three dietary conditions (fed, fasted for 16 to 18 h, fasted plus CHO). RESULTS: RPE, RER, BG (blood glucose), and La (lactate) were similar between conditions throughout 90 min of exercise. FFA was higher (P <or= 0.05) only in the fed and fasted groups after exercise. CONCLUSION: The psychosomatic sensation, physiologic, and metabolic data all indicated that endurance exercise for up to 90 min for fit individuals is not limited by a short-term fast or enhanced by carbohydrate supplementation. These findings are of interest to persons who exercise to maintain and enhance health and are not concerned with elite performance.


    My next pics will probably be of Chuck, Layne and I training in Vegas. I will be shredded in October, and that's a natural fact.
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    That side shot is definitely THE money shot!

    Your back to chest thickness is REALLY REALLY good!


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    Here are some shots from tonight:



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    Looking good man!!

    YOu will have those GLUTES IN FOR SURE!!!
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    Quote Originally Posted by buffhunk29 View Post
    Looking good man!!

    YOu will have those GLUTES IN FOR SURE!!!
    GOTTA HAVE THE BUNZ!
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    I'm sitting in my car right now waiting on a meeting and thought I should update. I have taken cardio out of my program the last two workouts because my weight is down to 192! I need to make sure I don't lose TOO FAST, LOL. I am strong, full and tight (respectively) and I would rather cut activity than bump up calories due to time constraints while traveling.

    I did my workouts at Gold's Venice the last two days and got to use some different, cool machines. Thus, my numbers are not normal because I was doing weird things. I trained chest, shoulder and traps yesterday and back and arms today.

    I am training with a vendor tomorrow and we will hit legs. I will try not to kill him. Diet has been awesome, even when dining out.

    YEAH BUDDY!
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    Where do u dine out at....everywhere around here it is slim pickings on the menu unless I want to go to a really nice place with some grilled seafood
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    Quote Originally Posted by rysigpi View Post
    Where do u dine out at....everywhere around here it is slim pickings on the menu unless I want to go to a really nice place with some grilled seafood
    You can eat healthy ANYWHERE. Just get lean meat and veggies, game over.
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    I trained legs at Gold's Venice today and had a great workout. I even chatted for a bit with Will Harris, an acquaintance of mine and a very nice gentleman. He actually came up and hit me to get my attention while I was doing hanging leg raises. I had my headphones blaring and I look at no one at the gym, so I probably wouldn't have even seen Mr. WORLD if he hadn't noticed me. I think the trademark headband gave me away?

    I got a bad stomach bug Thursday but managed to make all of my meetings and workouts. I am drinking shakes and eating green beans until it feels better. I just cannot stand to eat now or I might blow chunks. I feel awesome other than that and all things considered, I had an awesome workout!

    My diet has been perfect macro-wise and I am getting anxious to step on stage and do some hip-shaking. Because you know, all I wanna do is zimma zoom zoom zoom in ya' boom boom.

    As for the workout, I did well over 40 sets and just hammered the legs. I then did some abs and calves throughout. It took well over an hour. I just HAD to train. Tomorrow I am driving to Vegas with Chuck to meet Layne at the ISSN conference and get my science on. I have my pocket protector shined up and ready to roll--YEAH BUDDY!
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