Road to SHRED Log

Scivation

Scivation

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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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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.
 
Scivation said:
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.
Click to expand...

:squat: Solid workout :thumbsup: :cheers:
 
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?
 
bLacKjAck. said:
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?
Click to expand...

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.
 
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.
 
T-Bone said:
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.
Click to expand...

Thermal Rage has been discontinued and Dialene 4 is MUCH better.
 
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
 
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!
 
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!
 
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.
 
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!
 
buffhunk29 said:
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!
Click to expand...

It is about time we saw some reps and company people REPRESENT!
 
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
 
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!
 
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
 
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:
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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!
 
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
 
Scivation said:
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
Click to expand...

How much volume do you plan to cut back when you move to this split? Will you be doing alot less sets than usual?
 
LJ57 said:
How much volume do you plan to cut back when you move to this split? Will you be doing alot less sets than usual?
Click to expand...

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! :dance:
 
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
 
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.
 
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!
 
I did 30 min cardio upon waking and also trained chest/shoulder/tricep HARD.
Here are some shots with some bad lighting.

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

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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
 
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.
 
Scivation said:
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
Click to expand...


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! :dance:


CROWLER
 
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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