Road to SHRED Log

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    Road to SHRED Log


    Here is the deal. Derek, Layne and I have a training video shoot in late June, but I have a personal goal to get to 5% bodyfat by August and KEEP it there for 1.5 years using the diet principles outlined in Game Over. Here are my pics from last Friday at 203lbs. I am on my way!




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    Lookin good Marc! What body fat % would you say you're at in these pictures?
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    Quote Originally Posted by rpen22 View Post
    Lookin good Marc! What body fat % would you say you're at in these pictures?
    I have no clue, but it is not 5%.
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    LEG DAY!

    We tore it up! Got the following done:

    Squats: 6 sets up to 275 for 6
    Front Squats: 4 sets of 135 x 10
    Leg Press: 6 sets up to 7 plates per side
    Hammer V-Squat: 5 sets up to 5 plates per side
    Lunges: 3 sets 135 x 8 each leg
    Leg Curl: 6 sets
    Leg Extension: 5 sets


    Then I limped off, LOL.
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    Quote Originally Posted by Scivation View Post
    LEG DAY!

    We tore it up! Got the following done:

    Squats: 6 sets up to 275 for 6
    Front Squats: 4 sets of 135 x 10
    Leg Press: 6 sets up to 7 plates per side
    Hammer V-Squat: 5 sets up to 5 plates per side
    Lunges: 3 sets 135 x 8 each leg
    Leg Curl: 6 sets
    Leg Extension: 5 sets


    Then I limped off, LOL.
    :squat: Solid workout
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    Quote Originally Posted by Skircus7 View Post
    :squat: Solid workout
    Gettin' mah swole on!
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    Lookin forward to this bro. Dialene looks really nice, I am in the market for a fat burner here in the next 3-4 days and I am going to log whichever I purchase. I am liking the looks of Dialene. What would you recommend to stack with it?
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    Quote Originally Posted by bLacKjAck. View Post
    Lookin forward to this bro. Dialene looks really nice, I am in the market for a fat burner here in the next 3-4 days and I am going to log whichever I purchase. I am liking the looks of Dialene. What would you recommend to stack with it?
    Dialene stacks well with anything that won't add more stimulants at the same time.

    Xtend and Substance (Workout Nutrition) should be the Backbone of every program.
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    I liked Scivations fat burner from a while back. I can't remember the name of it though. I think it may have been discontinued or something. I think it was called Thermo-Rage or something like that. I can't find it anywhere though. Oh yeah, it was made by Primaforce, my mistake. Same company though and great fat burner. I don't know how this new one will compare to Thermal Rage though.
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    Quote Originally Posted by T-Bone View Post
    I liked Scivations fat burner from a while back. I can't remember the name of it though. I think it may have been discontinued or something. I think it was called Thermo-Rage or something like that. I can't find it anywhere though. Oh yeah, it was made by Primaforce, my mistake. Same company though and great fat burner. I don't know how this new one will compare to Thermal Rage though.
    Thermal Rage has been discontinued and Dialene 4 is MUCH better.
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    Quote Originally Posted by Scivation View Post
    Dialene stacks well with anything that won't add more stimulants at the same time.

    Xtend and Substance (Workout Nutrition) should be the Backbone of every program.
    Ok let me re-phrase, what would you recommend stacking with it for pure fat loss.
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    Quote Originally Posted by bLacKjAck. View Post
    Ok let me re-phrase, what would you recommend stacking with it for pure fat loss.
    Sesamin, Fish Oil, CLA......that seems right.
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    Next week, we will be switching to a 2x per week bodypart split because we have been doing this for eight weeks and I like to change periodically. Here is the split:

    S: Shoulders, Chest, Tris (Chest after shoulders for prioritization) --Katie is off this day, not me
    M: Back, Bi
    T: Legs
    W: Shoulders, Chest, Tris (Chest after shoulders for prioritization)
    Th: Back Bi
    Fr: Legs
    Sat: OFF
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    Since yesterday was my refeed and I am doing a modified Cut Diet, I had Japanese Hibachi with Rice, Chicken, Shrimp and Noodles. Today, I blast my girly shoulders!
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    I am going to shoot some new pics today and providing they don't suck, I will post them later.

    REALLY looking forward to this!
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    Here I am at ~202lbs



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    Looking thick!
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    Today's Diet
    For as long as I can do this and not get too bored, I will list everything on eat with macro breakdown. Here is what I ate today, 5-13-07:

    M1:
    Chicken--50g P
    Green Beans--10g C

    M2 PREWO:
    Chicken--50g P
    Grapefruit--15g C

    M3 PW:
    Chicken--50g P
    Apple--15g C

    M4:
    Chicken--50g P
    Asparagus--10g C
    Almonds--5g F

    M5:
    Tilapia--50g P
    Broccoli--10g C
    Almonds--5g F

    M6:
    Chicken--50g P
    Almonds--5g 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.

    TOTALS:
    Protein: 300g
    Carbs: 65g
    Fat: 15g


    My fat fell a little bit low today but that is fine. It is Sunday.

    My diet will look like this on most days. The only difference might be some jerky thrown in or a meal out. I am pretty strict and can grow on very little. If I get hungry between meals, I will simply eat another meal. So I will be at seven instead of six meals.

    I have a few supplement secrets I have been using lately, sort of. Here are the basics:

    --vasoXplode PreWO.
    --Glutaform and Nitrocharge pre-bed.
    --Dialene 4 split into 3-4 doses of 1-2 Sci-Caps.
    --Xtend and extra Glutaform at 3 of my six meals.


    I have added fruit to my diet because it feels and tastes right. It is not textbook Cut Diet, but hey, the body is not a textbook! LOL

    I will probably throw in a traditional carb meal on Wed night and see how it feels. I will continue to have a "free" meal on Saturday night with the family.


    If anyone has any questions, let me know.
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    Looking great in the pics Marc!!! (Note to self, start dieting harder!)
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    Looking good Marc! You will Shred up nice bro! Everything looks awesome!
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    Quote Originally Posted by buffhunk29 View Post
    Looking good Marc! You will Shred up nice bro! Everything looks awesome!
    Thanks!

    GAME TIME!
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    YOU GOT That right Marc! I will see you guys in NC ON STAGE!!!!

    YOU CALLED US OUT!!! AND WE ARE COMNIG!!!

    This is a great IDEA!!! I am excited! GOOD LUCK TO YOU AND ALL YOUR GUYS!
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    Quote Originally Posted by buffhunk29 View Post
    YOU GOT That right Marc! I will see you guys in NC ON STAGE!!!!

    YOU CALLED US OUT!!! AND WE ARE COMNIG!!!

    This is a great IDEA!!! I am excited! GOOD LUCK TO YOU AND ALL YOUR GUYS!
    It is about time we saw some reps and company people REPRESENT!
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    Before my last meal of the day yesterday, I threw in some cardio for 30 minutes pre-bed after we put the baby to sleep. Now that I know I'm stepping on stage, I need to make time for a little bit of walking. Here is what I ate yesterday:

    M1:
    Chicken--50g P
    Grapefruit--15g C

    M2:
    Chicken--50g P
    Banana--25g C

    M3:
    Tilapia--50g P
    Broccoli--10g C
    Almonds--5g F

    M4:
    Tilapia--50g P
    Broccoli--10g C
    Almonds--5g F

    M5:
    Tilapia--50g P
    Green Beans--10g C
    Almonds--5g F

    M6:
    Chicken and Salmon--40g P
    Almonds and Salmon (fat)--10g 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.

    TOTALS:
    Protein: 290g
    Carbs: 70g
    Fat: 25g
    Calories: 1,665
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    Today we did legs. I was sweaty and nasty after my cardio last night and I woke up at 200 even. I went to the gym and did 10 min cardio PREWO and 20 min PW.

    We did legs. I am not too good at keeping track, but we did the following:

    Squats: 6 sets and I only went up to 225 for 12 reps
    Leg extensions: 6 sets
    Leg Press: 5 sets up to 6 plates per side
    Front Squats: 4 sets

    SL DEAD: 5 sets up to 100lb DBs
    Leg Curls: 6 sets


    We tore it up!
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    :squat:

    Great pics!! ose: I really hope I will be able to make the BB weekend in October
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    I did cardio at night before bed for 30 minutes--time to get serious! I weighed in at 200 even today and in a couple of hours, it is Shoulder/Chest/Tricep/Ab day! I love this day!

    Here is my diet from yesterday. It stayed the same as the day before macronutrient-wise and I might throw in a carb meal tonight.


    M1:
    Chicken--50g P
    Apple--25g C

    M2:
    Chicken--50g P
    Grapefruit--15g C

    M3:
    Tilapia--50g P
    Broccoli--10g C
    Almonds--5g F

    M4:
    Tilapia--50g P
    Broccoli--10g C
    Almonds--5g F

    M5:
    Salmon--40g P
    Broccoli--10g C
    Almonds--5g F

    M6:
    Chicken and Tilapia--50g P
    Almonds--5g 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 PM cardio.

    TOTALS:
    Protein: 290g
    Carbs: 70g
    Fat: 25g
    Calories: 1,665
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    Lookin really good Marc, great diet, can't wait to see this finish.

    Just so the rest of you guys know I using Dialene as my featured fat-burner in my upcoming MEGA-Comp log. You guys will have to check it out.

    Link:
    [bLacKjAcK] dOin it Right - ReComp Style! "The Mega-COMP!!!"
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    Today we trained shoulders/chest/tris and abs. I was in the zone! Here is what we did and we did a lot of sets. I will post the highlights.

    Standing DB shoulder press: Up to 80lbs for 8 reps
    Lateral Raises: 5 sets

    DB Bench Press: Up to 150lb DBs for 3 reps!!!
    Incline Chest Press
    Flys: Up to 90lb DBs with PERFECT form!

    Tricep Pressdown with rope
    one arm tricep extension

    Machine Crunches

    15 min cardio PreWO
    20 min cardio PWO


    Going to do 30 min cardio tonight. FYI, the video shot has been moved to August 27th. I will be PEELED!
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    I weighed in at 200 even this morning. The video shoot has been moved to August 27, so I have over 14 weeks to get prepped! Thus, I am raising my calories a bit. I did cardio last night for 30 minutes before my carb meal.

    Here is the diet from yesterday.



    M1:
    Chicken--50g P
    Grapefruit--15g C
    Green Beans--10g C

    M2:
    Tilapia--50g P
    Broccoli--10g C
    Almonds--5g F

    M3:
    Steak--40g P
    Salad Veggies--20g C
    Fat from steak--15g F

    M4:
    Chicken--50g P
    Broccoli--10g C
    Almonds--5g F

    M5:
    Tilapia/Chicken--50g P
    Green Beans--10g C
    Almonds--5g F

    Carb Meal:
    Green Beans: 15g C
    Oatmeal: 45g C
    Raisins: 15g C
    Almonds: 15g F
    Yam: 45g C
    Peanut Butter: 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 PM cardio.

    TOTALS:
    Protein: 240g
    Carbs: 165g
    Fat: 60g
    Calories: 2,160
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    Quote Originally Posted by Scivation View Post
    Next week, we will be switching to a 2x per week bodypart split because we have been doing this for eight weeks and I like to change periodically. Here is the split:

    S: Shoulders, Chest, Tris (Chest after shoulders for prioritization) --Katie is off this day, not me
    M: Back, Bi
    T: Legs
    W: Shoulders, Chest, Tris (Chest after shoulders for prioritization)
    Th: Back Bi
    Fr: Legs
    Sat: OFF
    How much volume do you plan to cut back when you move to this split? Will you be doing alot less sets than usual?
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    Quote Originally Posted by LJ57 View Post
    How much volume do you plan to cut back when you move to this split? Will you be doing alot less sets than usual?
    I am still doing super-high volume and a lot of sets.

    My wife and I are dialed-in nutritionally and recover well. In fact, Katie is gaining LBM and losing fat!
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    Weight was at 200 this morning. Yesterday, we pounded back and biceps and I did 30 minutes of cardio before my last meal. Here is what I ate:

    M1:
    Chicken--50g P
    Grapefruit--15g C
    Green Beans--10g C
    Almonds--5g F

    M2:
    Chicken/Salmon--45g P
    Asparagus--10g C
    Almonds--5g F

    M3:
    Salmon--40g P
    Broccoli--20g C
    Fat from salmon--10g F
    Jerky--10g P

    M4:
    Chicken--50g P
    Broccoli--10g C
    Almonds--5g F

    M5:
    Salmon/Chicken--40g P
    Asparagus--10g C
    Almonds/fat from salmon--10g F

    M6:
    Chicken--50g P
    Almonds--5g 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 PM cardio.

    TOTALS:
    Protein: 285g
    Carbs: 65g
    Fat: 45g
    Calories: 1,805
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    Bodyfat: 7.61% (The reading was 4.6% and I added 3%).

    Weight: 201.4

    Diet yesterday

    M1:
    Chicken--50g P
    Grapefruit--15g C
    Green Beans--10g C
    Almonds--5g F

    M2:
    Chicken--50g P
    Green Beans--10g C
    Almonds--5g F

    M3:
    Chicken--50g P
    Broccoli--20g C
    Almonds--10g F

    M4:
    Chicken--50g P
    Broccoli--10g C
    Almonds--5g F

    M5:
    Chicken--50g P
    Green Beans--10g C
    Almonds--5g F
    Jerky--10g P

    M6:
    Chicken--50g P
    Avacado--10g 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 PM cardio.

    TOTALS:
    Protein: 310g
    Carbs: 65g
    Fat: 35g
    Calories: 1,815

    We KILLED legs yesterday. What a session! Today is a day off and I am taking the girls to the zoo.
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    Went to the zoo yesterday and mowed my lawn, so I walked for about five total hours. This will be known as my cardio day, LOL.

    M1:
    Chicken/eggs--50g P
    Green Beans--10g C
    Fat from Eggs--5gF

    M2:
    Tuna/Jerky--50g P
    Almonds--5g F

    M3:
    Steak--50g P
    Broccoli--10g C
    Fat from steak--15g F

    M4:
    Chicken--50g P
    Asparagus--10g C
    Almonds--5g F

    M5:
    Chicken--50g P
    Green Beans--10g C
    Avocado--10g F
    Jerky--10g P

    Carb Meal:
    Green Beans: 15g C
    Oatmeal: 45g C
    Grapefruit: 15g C
    Peanut Butter: 15g F
    Yam: 60g C
    Peanut Butter: 15g F

    Workout Nutrition
    NONE

    TOTALS:
    Protein: 260g
    Carbs: 175g
    Fat: 70g
    Calories: 2,370

    Today I will lower veggies and raise FATS, mainly from avocado and see how my body responds. Time to go BLAST some shoulders/chest/triceps and I already did 30 minutes this morning on the treadmill. Pics coming later today I hope!

    SHRED TIME BABY!
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    Lookin great man, enjoying following this. Diet is perfection - Great job!
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    I did 30 min cardio upon waking and also trained chest/shoulder/tricep HARD.
    Here are some shots with some bad lighting.




    And some AWESOME pics from the zoo:


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    Yesterday's Diet:

    M1:
    Chicken/salmon--40g P
    Asparagus--5g C
    Almonds/Salmon--10g F

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

    M3:
    Chicken--40g P
    Green Beans--5g C
    Avocado--10g F

    M4:
    Steak--50g P
    Broccoli--10g C
    Steak--15g F

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

    M6:
    Chicken/Salmon--35g P
    Avocado/Salmon--10g 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: 240g
    Carbs: 30g
    Fat: 65g
    Calories: 1,665
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    22 Weeks Out

    This is taken relaxed in the morning after cardio and breakfast, prior to training.

    This is not a pose, just a chillin shot in my banana hammock.

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