Road to SHRED Log
- Thread starter Scivation
- Start date
buffhunk29
AI Sports Fitness Expert
Looking SICK FOOL!!
Great showing brotha!! Bring home that hardware!
Great showing brotha!! Bring home that hardware!
Scivation
Board Sponsor
THANKS!!
Scivation
Board Sponsor
NO REST, but a lot of YEAH BUDDY!
Sunday, the day after the show, Derek and I rocked out a photoshoot for well over three hours of pumping and posing--YEAH BUDDY!
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Monday, LEG DAY! I murdered those bastards and did the following for my normal two sets of 15 reps:
45 min LI Cardio
Squats (3 sets)
Leg Press
V-Squat
Leg Curl
Lunges (4 sets of 6--GLUTES!)
Seated Leg Curl
Tip-Toe Sissy Squat
Calves
Donkey Calves
Today, I kill shoulders and upper body depletion finisher with 45 mins LI Cardio. I weighed 163 this morning with salt and water loading.
Time to get better for the BIG SHOW!
Sunday, the day after the show, Derek and I rocked out a photoshoot for well over three hours of pumping and posing--YEAH BUDDY!
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Monday, LEG DAY! I murdered those bastards and did the following for my normal two sets of 15 reps:
45 min LI Cardio
Squats (3 sets)
Leg Press
V-Squat
Leg Curl
Lunges (4 sets of 6--GLUTES!)
Seated Leg Curl
Tip-Toe Sissy Squat
Calves
Donkey Calves
Today, I kill shoulders and upper body depletion finisher with 45 mins LI Cardio. I weighed 163 this morning with salt and water loading.
Time to get better for the BIG SHOW!
Scivation
Board Sponsor
Marc Lobliner's Road to Success Installment 23
Victory!
I am the 2007 Lightweight Open Men's Winner at the Heart of Texas Bodybuilding Show! YEAH BUDDY! I placed 2nd Overall and 1st Lightweight Open Class. The bottom line is that while I had the guy whooped on conditioning and symmetry, he had me beat on size and HARDNESS and had about 20lbs more muscle than me. He deserved to win and I support the judges' decision. I am very pleased with the results!
Invalid Link Removed
Invalid Link Removed
Derek and I then did our photoshoot with National Level Female Bodybuilder Lori George. It was awesome and the best part was, I have NOT had a cheat meal like most people do after a show and I am rolling into the Mountaineer in Boone, NC - A national qualifier?and will be tighter and harder than last week!
Invalid Link Removed
Invalid Link Removed
For this peak week, we know EXACTLY what to do. It is the SAME as last time but even the last-minute details are taken care of! Scivation is launching a new water-drop pill based on the formula found in the Showtime Cut Diet. As you can see in my pictures, it works!
Here is what I will do:
Sunday
Salt everything - 4 salt shaker shakes
99mg potassium meals 1,3,5
3 gallons of water throughout the day
Monday
Salt everything - 4 salt shaker shakes
99mg potassium meals 1,3,5
3 gallons of water throughout the day
Tuesday
Salt everything - 4 salt shaker shakes
99mg potassium meals 1,3,5
2 gallons of water throughout the day
Wednesday
NO SALT AT ALL - all foods are plain and dry
Scivation Water Pill 3 times per day
99mg potassium meals 1,3,5
1.5 gallons of water throughout the day
Thursday
NO SALT AT ALL - all foods are plain and dry
Scivation Water Pill 3 times per day
99mg potassium meals 1,3,5
1 gallon of water throughout the day
Friday
NO SALT AT ALL - all foods are plain and dry
Scivation Water Pill 3 times per day
99mg potassium meals 1,3,5
Sip water throughout the day
Meal 5 add 10 oz yam
Meal 6 is normal Carb Meal:
1. 1.5 cup asparagus = 15g carbs
2. 13 oz grapefruit = 30g carbs
3. 1/2 cup oatmeal (measured dry then add water and microwave) = 30g carbs
1 tbsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil = 15g fat
4. 16 oz yam or sweet potato = 120g carbs
1 tbsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil = 15g fat
Saturday
AM MEAL:
2 whole DHA eggs
2 oz salmon
8 oz yam
1st Salmon (3oz)/Yam (6 oz) meal (should be 3-4 hrs prior to prejudge) - Add 5 shakes salt to this meal.
2nd Salmon (3oz)/Yam (6 oz) meal (should be 1.5-2 hrs prior to prejudge) - Add 5 shakes salt to this meal along with 8 oz water mixed with 2 scoops VasoCharge and 2 scoops Xtend.
3rd Salmon (3oz)/Yam (6 oz) meal (should be between morning and night show) - NO SALT or water.
4th Salmon (3oz)/Yam (6 oz) meal (should be 1.5-2 hrs prior to prejudge) ? Add 5 shakes salt to this meal along with 8 oz water mixed with 2 scoops VasoCharge and 2 scoops Xtend and 1 serving Scivation Water Pill.
Consume 1-2 scoops VasoCharge DRY During PUMP UP!
Scivation Water Pill 3 times per day - AM meal, meal prior to prejudge and then 3-4 PM
99mg potassium first salmon/yam meal, Post Prejudge the 1 hr prior to night show.
Sip water throughout the day as needed.
Training
This is Game Time! Here is what I shall do and have done (today is Tuesday).
Sunday: THREE HOUR photoshoot and posing!
Monday: 45 minutes of Cardio and LEGS
Tuesday: 45 minutes of Cardio and Shoulder/Traps and an upper body Depletion Routine and POSING
Wednesday: 45 minutes of Cardio and Light Upper Body Depletion Routine, CHEST WITH LIN! and POSING
Thursday: Light Upper Body Depletion Routine and POSING and BACK WITH LIN!
Friday: Light Upper Body Depletion Routine and POSING
Saturday: SHOWTIME!
Supplements
I am keeping Xtend and Vasocharge through the show and will even take a serving of Vasocharge 30 minutes prior to stepping onstage! I am also taking:
Dialene 4
Pro Liver
Pure ALA
Multivitamin
Scivation Water Pill (name to be announced later)
Scivation Night Time Formula (MY SAVIOR!)
Potassium
Evening Primrose Oil (2 grams total)
Posing
I have been posing multiple all weekend and my routine is the same as last week. I will get my groove on!
GAMETIME!
National Qualifier Time--YEAH BUDDY!
Victory!
I am the 2007 Lightweight Open Men's Winner at the Heart of Texas Bodybuilding Show! YEAH BUDDY! I placed 2nd Overall and 1st Lightweight Open Class. The bottom line is that while I had the guy whooped on conditioning and symmetry, he had me beat on size and HARDNESS and had about 20lbs more muscle than me. He deserved to win and I support the judges' decision. I am very pleased with the results!
Invalid Link Removed
Invalid Link Removed
Derek and I then did our photoshoot with National Level Female Bodybuilder Lori George. It was awesome and the best part was, I have NOT had a cheat meal like most people do after a show and I am rolling into the Mountaineer in Boone, NC - A national qualifier?and will be tighter and harder than last week!
Invalid Link Removed
Invalid Link Removed
For this peak week, we know EXACTLY what to do. It is the SAME as last time but even the last-minute details are taken care of! Scivation is launching a new water-drop pill based on the formula found in the Showtime Cut Diet. As you can see in my pictures, it works!
Here is what I will do:
Sunday
Salt everything - 4 salt shaker shakes
99mg potassium meals 1,3,5
3 gallons of water throughout the day
Monday
Salt everything - 4 salt shaker shakes
99mg potassium meals 1,3,5
3 gallons of water throughout the day
Tuesday
Salt everything - 4 salt shaker shakes
99mg potassium meals 1,3,5
2 gallons of water throughout the day
Wednesday
NO SALT AT ALL - all foods are plain and dry
Scivation Water Pill 3 times per day
99mg potassium meals 1,3,5
1.5 gallons of water throughout the day
Thursday
NO SALT AT ALL - all foods are plain and dry
Scivation Water Pill 3 times per day
99mg potassium meals 1,3,5
1 gallon of water throughout the day
Friday
NO SALT AT ALL - all foods are plain and dry
Scivation Water Pill 3 times per day
99mg potassium meals 1,3,5
Sip water throughout the day
Meal 5 add 10 oz yam
Meal 6 is normal Carb Meal:
1. 1.5 cup asparagus = 15g carbs
2. 13 oz grapefruit = 30g carbs
3. 1/2 cup oatmeal (measured dry then add water and microwave) = 30g carbs
1 tbsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil = 15g fat
4. 16 oz yam or sweet potato = 120g carbs
1 tbsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil = 15g fat
Saturday
AM MEAL:
2 whole DHA eggs
2 oz salmon
8 oz yam
1st Salmon (3oz)/Yam (6 oz) meal (should be 3-4 hrs prior to prejudge) - Add 5 shakes salt to this meal.
2nd Salmon (3oz)/Yam (6 oz) meal (should be 1.5-2 hrs prior to prejudge) - Add 5 shakes salt to this meal along with 8 oz water mixed with 2 scoops VasoCharge and 2 scoops Xtend.
3rd Salmon (3oz)/Yam (6 oz) meal (should be between morning and night show) - NO SALT or water.
4th Salmon (3oz)/Yam (6 oz) meal (should be 1.5-2 hrs prior to prejudge) ? Add 5 shakes salt to this meal along with 8 oz water mixed with 2 scoops VasoCharge and 2 scoops Xtend and 1 serving Scivation Water Pill.
Consume 1-2 scoops VasoCharge DRY During PUMP UP!
Scivation Water Pill 3 times per day - AM meal, meal prior to prejudge and then 3-4 PM
99mg potassium first salmon/yam meal, Post Prejudge the 1 hr prior to night show.
Sip water throughout the day as needed.
Training
This is Game Time! Here is what I shall do and have done (today is Tuesday).
Sunday: THREE HOUR photoshoot and posing!
Monday: 45 minutes of Cardio and LEGS
Tuesday: 45 minutes of Cardio and Shoulder/Traps and an upper body Depletion Routine and POSING
Wednesday: 45 minutes of Cardio and Light Upper Body Depletion Routine, CHEST WITH LIN! and POSING
Thursday: Light Upper Body Depletion Routine and POSING and BACK WITH LIN!
Friday: Light Upper Body Depletion Routine and POSING
Saturday: SHOWTIME!
Supplements
I am keeping Xtend and Vasocharge through the show and will even take a serving of Vasocharge 30 minutes prior to stepping onstage! I am also taking:
Dialene 4
Pro Liver
Pure ALA
Multivitamin
Scivation Water Pill (name to be announced later)
Scivation Night Time Formula (MY SAVIOR!)
Potassium
Evening Primrose Oil (2 grams total)
Posing
I have been posing multiple all weekend and my routine is the same as last week. I will get my groove on!
GAMETIME!
National Qualifier Time--YEAH BUDDY!
Scivation
Board Sponsor
Update!
162 this morning and during posing, the glutes are already coming in. I have visibly lost fat from last show and hardened up. Today the water will start to drop and it is time to get freaky. I will look MUCH better than last week!
I am off to hit some depletion and back. Time to kill it!
YEAH BUDDY!
162 this morning and during posing, the glutes are already coming in. I have visibly lost fat from last show and hardened up. Today the water will start to drop and it is time to get freaky. I will look MUCH better than last week!
I am off to hit some depletion and back. Time to kill it!
YEAH BUDDY!
Scivation
Board Sponsor
YEAH BUDDY!
Beast
"He's not human!"
Scivation
Board Sponsor
One Day Out!
I am dry, veiny and hard. Per Chuck, NOT flying in the day before will make me that much better. I expect to weigh in three pounds lighter and DRIER! I am going to the gym in two hours to pump and pose then I am DONE. I am driving up today and weighing in tonight. Tomorrow, the world will see what REAL Scivation-style conditioning is all about.
EVERYTHING is on point right now!
The Pro Tan is on and all that is left is the Jan Tana foam. My color will be flawless.
Time to work! Then, time to WIN!
Then I am going to EAT ONE MEAL on Sunday. Outback Steakhouse, ALL appetizers, a ceasar salad, and dessert. Then, it is time to bring a whole new level of conditioning in four weeks to the CLASH and get even better. But I am getting ahead of myself...
For now, TEAM SCIVATION and I have ONE THING on our minds--QUALIFY DAMMIT and QUALIFY TOMORROW! This is it baby! YEAH BUDDY!
I am dry, veiny and hard. Per Chuck, NOT flying in the day before will make me that much better. I expect to weigh in three pounds lighter and DRIER! I am going to the gym in two hours to pump and pose then I am DONE. I am driving up today and weighing in tonight. Tomorrow, the world will see what REAL Scivation-style conditioning is all about.
EVERYTHING is on point right now!
The Pro Tan is on and all that is left is the Jan Tana foam. My color will be flawless.
Time to work! Then, time to WIN!
Then I am going to EAT ONE MEAL on Sunday. Outback Steakhouse, ALL appetizers, a ceasar salad, and dessert. Then, it is time to bring a whole new level of conditioning in four weeks to the CLASH and get even better. But I am getting ahead of myself...
For now, TEAM SCIVATION and I have ONE THING on our minds--QUALIFY DAMMIT and QUALIFY TOMORROW! This is it baby! YEAH BUDDY!
bLacKjAck.
Lift Heavy
Awesome buddy!!! Been watching and haveing tons of fun reading everything...HUGE CONGRATS on your placing...you DEF deserve it..
Good luck with the next one mang!!
Good luck with the next one mang!!
Scivation
Board Sponsor
FOUR Weeks to 154
Wow, 154. The thought of it makes me feel small and inadequate. But my main goal is to get the NQ, and by golly, this is the way. I am 160 now and need to lose six pounds by October 20. NO PROBLEM! And bodyfat loss? There may be some, no doubt, but I will have nearly two years until my next show to regain it...NOT AN ISSUE!
I DID NOT PLACE AT MY SHOW, thus best case is 6th place out of 8. Bottom line is that those guys has 16 pounds on me and glutes can only do so much.
Today I start the new journey. I ate a TON last night at Outback and will be lucky if I can eat ANYTHING today. I could not sleep past 4am and went to the treadmill just to let my wife and daughter sleep more. I did one hour at a LI intensity and it felt good.
The journey begins NOW. LOBLINER LIGHTWEIGHT BABY--LIKE A MACHINE!
Tomorrow, the training onslaught begins. I will eat protein and fat only today with no veggies. Why? There is no ROOM IN MY TUMMY after last night!
Wow, 154. The thought of it makes me feel small and inadequate. But my main goal is to get the NQ, and by golly, this is the way. I am 160 now and need to lose six pounds by October 20. NO PROBLEM! And bodyfat loss? There may be some, no doubt, but I will have nearly two years until my next show to regain it...NOT AN ISSUE!
I DID NOT PLACE AT MY SHOW, thus best case is 6th place out of 8. Bottom line is that those guys has 16 pounds on me and glutes can only do so much.
Today I start the new journey. I ate a TON last night at Outback and will be lucky if I can eat ANYTHING today. I could not sleep past 4am and went to the treadmill just to let my wife and daughter sleep more. I did one hour at a LI intensity and it felt good.
The journey begins NOW. LOBLINER LIGHTWEIGHT BABY--LIKE A MACHINE!
Tomorrow, the training onslaught begins. I will eat protein and fat only today with no veggies. Why? There is no ROOM IN MY TUMMY after last night!
jmh80
Well-known member
Marc,
Congrats on the Texas placing.
Curious if you think the back to back shows may have hurt your look at the NC show?
Regardless - congrats on the progress to that show. Back to back shows is a helluva accomplishment. Can't imagine how difficult it is to say dialed in that long.
Congrats on the Texas placing.
Curious if you think the back to back shows may have hurt your look at the NC show?
Regardless - congrats on the progress to that show. Back to back shows is a helluva accomplishment. Can't imagine how difficult it is to say dialed in that long.
Scivation
Board Sponsor
I looked better in NC!
Scivation
Board Sponsor
Today I hit arms and had a pump! I am about 4lbs of water and a whole lotta pump bigger than the show. It is all evening out well. Here is what I did:
45 mins Cardio
EZ bar Curls
40x15
50x15
60x15
70x15
80x15
Preacher Curls
2 sets wide, 2 sets close
Skullkrushers
Machine Dips
Rope Hammer Curls
Reverse Tricep Pressdown
Tricep Pressdown
Reverse Wrist Curl/Reverse Curl Superset
Calves
Decline Sit Ups
Diet is there. YEAH BUDDY!
45 mins Cardio
EZ bar Curls
40x15
50x15
60x15
70x15
80x15
Preacher Curls
2 sets wide, 2 sets close
Skullkrushers
Machine Dips
Rope Hammer Curls
Reverse Tricep Pressdown
Tricep Pressdown
Reverse Wrist Curl/Reverse Curl Superset
Calves
Decline Sit Ups
Diet is there. YEAH BUDDY!
Beast
"He's not human!"
Chuck and I have been talking and we both feel that Marc would be better off not doing the Clash and start adding size for next year. We look at it this way, Marc needs to gain muscle to be competitive in the Middleweight division. He was planned on dropping down to 154 and enter the lightweight division at his next competition. When you look at the big picture and Marc's long term goals this would be counterproductive. Add this to the fact that Marc's wife is pregnant and he will be traveling a lot it is time to get off the competition diet. Though Marc tried to fight us on this (and then I choke slammed him
![B]](http://[B]Invalid Link Removed[/B])
) after Chuck and I explained our reasoning for our decision he agreed that stopping his contest prep now and start focusing on adding mass is the best thing to do.
Time to add some mass baby!
Time to add some mass baby!
Scivation
Board Sponsor
Plan of Attack
--Keep Cardio at 45 mins PreWO.
--Gradual caloric increases.
--Most initial increases will be daily intake and not not carb load.
--Once we hit caloric start point from beginning of Cut Diet 27 weeks ago (~2,200 NON carb days, ~2,900 CARB days) then we will increase the Carb loads.
--Carb Loads begin once we get back to calories when we started prep 27 weeks ago.
--Cheat meals are allowed. For example, if i eat pancakes, the carb meal moves to 3 days after that.
--Caloric increases determined by Chuck and Derek.
I will be following the Cut Diet Lean Mass program (Invalid Link Removed.
--Keep Cardio at 45 mins PreWO.
--Gradual caloric increases.
--Most initial increases will be daily intake and not not carb load.
--Once we hit caloric start point from beginning of Cut Diet 27 weeks ago (~2,200 NON carb days, ~2,900 CARB days) then we will increase the Carb loads.
--Carb Loads begin once we get back to calories when we started prep 27 weeks ago.
--Cheat meals are allowed. For example, if i eat pancakes, the carb meal moves to 3 days after that.
--Caloric increases determined by Chuck and Derek.
I will be following the Cut Diet Lean Mass program (Invalid Link Removed.
Scivation
Board Sponsor
Marc Lobliner's Road to Success Installment 24
The End of The Road
It is always good to have nutritional gurus as friends. Derek Charlebois and Chuck Rudolph, after seeing me do two shows in back to back weeks and expressing interest in dropping six more pounds and competing as a lightweight, intervened and told me to start my one year Cut Diet Lean Mass (Invalid Link Removed) bulk. I need to add back size. Here is what Derek had to say about it:
Chuck and I have been talking and we both feel that Marc would be better off not doing the Clash so that he can start adding size for next year. We look at it this way, Marc needs to gain muscle to be competitive in the Middleweight division. He was planned on dropping down to 154 and entering the lightweight division at his next competition. When you look at the big picture and Marc's long term goals this would be counterproductive. Add this to the fact that Marc's wife is pregnant and he will be traveling a lot it is time to get off the competition diet. Though Marc tried to fight us on this (and then I choke slammed him again) after Chuck and I explained our reasoning for our decision he agreed that stopping his contest prep now and start focusing on adding mass is the best thing to do.
Time to add some mass baby!
Invalid Link Removed
I fought it, but they are right. Now my main goal is to get my calories up. Here is my plan of attack:
--Keep Cardio at 45 mins PreWO.
--Gradual caloric increases.
--Most initial increases will be daily intake and not not carb load.
--Once we hit caloric start point from beginning of Cut Diet 27 weeks ago (~2,200 NON carb days, ~2,900 CARB days) then we will increase the Carb loads.
--Carb Loads begin once we get back to calories when we started prep 27 weeks ago.
--Cheat meals are allowed. For example, if i eat pancakes, the carb meal moves to 3 days after that.
--Caloric increases determined by Chuck and Derek.
I will be following the Cut Diet Lean Mass program (Invalid Link Removed.
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Marc on stage!
Training
This is my new split with Lin so we can make sure we get in all training together, especially back (my weak area), chest (his weak area) and legs (we need to yell at eachother on leg day!). Lin is not at the gym Monday and Tuesday, so here is our daily recap.
Monday: Cardio, Abs, Calves
Tuesday: Cardio, Abs, Calves
Wednesday: BACK
Thursday: CHEST
Friday: LEGS
Saturday: SHOULDERS
Sunday: ARMS
If anyone can show me how to add back mass, it is big Linny Mac.
Invalid Link Removed
Lobliner's abs last week
Coming Up
Derek and I will be filming Part Two of the Tri Phase Training Video with Bodybuilding.com on October 22. Stay tuned for Part One's Release shortly!
Invalid Link Removed
New Xtend ad with Derek, Lori George and Marc!
GROWTH!
Time to grab my Xtend and trusty shaker and get my LEAN MASS on!
The End of The Road
It is always good to have nutritional gurus as friends. Derek Charlebois and Chuck Rudolph, after seeing me do two shows in back to back weeks and expressing interest in dropping six more pounds and competing as a lightweight, intervened and told me to start my one year Cut Diet Lean Mass (Invalid Link Removed) bulk. I need to add back size. Here is what Derek had to say about it:
Chuck and I have been talking and we both feel that Marc would be better off not doing the Clash so that he can start adding size for next year. We look at it this way, Marc needs to gain muscle to be competitive in the Middleweight division. He was planned on dropping down to 154 and entering the lightweight division at his next competition. When you look at the big picture and Marc's long term goals this would be counterproductive. Add this to the fact that Marc's wife is pregnant and he will be traveling a lot it is time to get off the competition diet. Though Marc tried to fight us on this (and then I choke slammed him again) after Chuck and I explained our reasoning for our decision he agreed that stopping his contest prep now and start focusing on adding mass is the best thing to do.
Time to add some mass baby!
Invalid Link Removed
I fought it, but they are right. Now my main goal is to get my calories up. Here is my plan of attack:
--Keep Cardio at 45 mins PreWO.
--Gradual caloric increases.
--Most initial increases will be daily intake and not not carb load.
--Once we hit caloric start point from beginning of Cut Diet 27 weeks ago (~2,200 NON carb days, ~2,900 CARB days) then we will increase the Carb loads.
--Carb Loads begin once we get back to calories when we started prep 27 weeks ago.
--Cheat meals are allowed. For example, if i eat pancakes, the carb meal moves to 3 days after that.
--Caloric increases determined by Chuck and Derek.
I will be following the Cut Diet Lean Mass program (Invalid Link Removed.
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Marc on stage!
Training
This is my new split with Lin so we can make sure we get in all training together, especially back (my weak area), chest (his weak area) and legs (we need to yell at eachother on leg day!). Lin is not at the gym Monday and Tuesday, so here is our daily recap.
Monday: Cardio, Abs, Calves
Tuesday: Cardio, Abs, Calves
Wednesday: BACK
Thursday: CHEST
Friday: LEGS
Saturday: SHOULDERS
Sunday: ARMS
If anyone can show me how to add back mass, it is big Linny Mac.
Invalid Link Removed
Lobliner's abs last week
Coming Up
Derek and I will be filming Part Two of the Tri Phase Training Video with Bodybuilding.com on October 22. Stay tuned for Part One's Release shortly!
Invalid Link Removed
New Xtend ad with Derek, Lori George and Marc!
GROWTH!
Time to grab my Xtend and trusty shaker and get my LEAN MASS on!
Scivation
Board Sponsor
9-24-07
Diet
Meal 1
4oz Tilapia
1 whole DHA Egg
4oz Asparagus
Meal 2
5oz Tilapia
1tsp FLAX OIL
4oz Asparagus
Meal 3
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 4
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 5
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 6
4oz Tilapia
1 whole DHA Egg
4oz Asparagus
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Training
Arms
EZ Bar Curls
40x15
50x15
60x15
70x15
80x15
Preacher Curls
Wide Grip
55x15
55x15
Close Grip
55x15
55x15
Skull Krushers
60x15
70x15
70x15
Machine Dips
180x15
200x15 2 sets
Rev Grip Pressdowns
3 sets, forgot weight
Pressdowns
2 sets of 15
Rope Hammer Curls
55x15 2 sets
Seated Calves
150x25 2 sets
Leg Raises
3 sets 15
Cardio
PreWO 45 minutes
Liquid Intake
2.5 total gallons water (including Xtend)
2 cups coffee
1 can Diet Rite
Feelings
Full, hard and vascular! I feel like a new man with no stress and the Olympia is this week! Time to make it happen! I will not be cheating on this diet often at all. I am FOCUSED more than ever!
Diet
Meal 1
4oz Tilapia
1 whole DHA Egg
4oz Asparagus
Meal 2
5oz Tilapia
1tsp FLAX OIL
4oz Asparagus
Meal 3
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 4
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 5
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 6
4oz Tilapia
1 whole DHA Egg
4oz Asparagus
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Training
Arms
EZ Bar Curls
40x15
50x15
60x15
70x15
80x15
Preacher Curls
Wide Grip
55x15
55x15
Close Grip
55x15
55x15
Skull Krushers
60x15
70x15
70x15
Machine Dips
180x15
200x15 2 sets
Rev Grip Pressdowns
3 sets, forgot weight
Pressdowns
2 sets of 15
Rope Hammer Curls
55x15 2 sets
Seated Calves
150x25 2 sets
Leg Raises
3 sets 15
Cardio
PreWO 45 minutes
Liquid Intake
2.5 total gallons water (including Xtend)
2 cups coffee
1 can Diet Rite
Feelings
Full, hard and vascular! I feel like a new man with no stress and the Olympia is this week! Time to make it happen! I will not be cheating on this diet often at all. I am FOCUSED more than ever!
Scivation
Board Sponsor
9-25-07
Weight: 167lbs (still holding some water). I was 165 this morning (9-26), so back to normal!
Diet
Meal 1
4oz Tilapia
1 whole DHA Egg
4oz Asparagus
Meal 2
5oz Tilapia
2tsp Peanut Butter
4oz Asparagus
Meal 3
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 4
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 5
5oz Tilapia
1tsp Enova Oil
4oz Asparagus
Meal 6
4oz Tilapia
1 whole DHA Egg
4oz Asparagus
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Elastamine
Training
Cardio, Abs, Calves
Decline Situps
15 reps 5 sets
Donkey Calfs
2 plates x 25
Plate and a quarter x 25
Leg Raises
25 reps 3 sets
1 leg BW calf raise
10 reps 3 sets
Seated Calf
25 reps 3 sets
Weighted abs
20lbsx15 3 sets
Cardio
PreWO 60 minutes
Liquid Intake
2 total gallons water (including Xtend)
3 cups coffee
1 can Diet Pepsi Cherry Vanilla JAZZ
Feelings
ANXIOUS to train back with Lin. I will warm up with cardio and then kill it! I am ready for the Olympia and Katie and I heard our 13 week old baby’s heartbeat yesterday for the first time—EXCITING!
If life was any better, I’d kick my own ass.
Weight: 167lbs (still holding some water). I was 165 this morning (9-26), so back to normal!
Diet
Meal 1
4oz Tilapia
1 whole DHA Egg
4oz Asparagus
Meal 2
5oz Tilapia
2tsp Peanut Butter
4oz Asparagus
Meal 3
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 4
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 5
5oz Tilapia
1tsp Enova Oil
4oz Asparagus
Meal 6
4oz Tilapia
1 whole DHA Egg
4oz Asparagus
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Elastamine
Training
Cardio, Abs, Calves
Decline Situps
15 reps 5 sets
Donkey Calfs
2 plates x 25
Plate and a quarter x 25
Leg Raises
25 reps 3 sets
1 leg BW calf raise
10 reps 3 sets
Seated Calf
25 reps 3 sets
Weighted abs
20lbsx15 3 sets
Cardio
PreWO 60 minutes
Liquid Intake
2 total gallons water (including Xtend)
3 cups coffee
1 can Diet Pepsi Cherry Vanilla JAZZ
Feelings
ANXIOUS to train back with Lin. I will warm up with cardio and then kill it! I am ready for the Olympia and Katie and I heard our 13 week old baby’s heartbeat yesterday for the first time—EXCITING!
If life was any better, I’d kick my own ass.
Scivation
Board Sponsor
I just got done competing last weekend! You don't just start porking out and cut all cardio!
I do 45 mins year round. You know, for health and anabolic benefits.
bludevil
Well-known member
Gotcha and congrats on the new addition
Scivation
Board Sponsor
9-26-07
Weight: 165lbs – SHREDDED AGAIN!
Diet
Meal 1
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 2
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 3
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 4
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 5
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 6
4oz Tuna Sashimi
1 whole DHA Egg
125g Spinach
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Elastamine
Training
BACK!, Abs, Calves
Deadlifts
135x15
225x8
225x15 x 2 sets
T-Bar Rows
2 plates x 15
Low Rows
120x15
Lat Pull Downs
120x15
High Pulley Rows
55x15
Pullovers
40x15
Leg Press Calves
150x25 3 sets
Decline Sit Ups
15 reps 3 sets
Cardio
PreWO 45 minutes
Liquid Intake
2 total gallons water (including Xtend)
3 cups coffee
1 can Diet Rite ZERO White Grape
Feelings
Boy did we KILL back. I have to sit on a plane for 8 hours tomorrow and man I’m going to be in pain! Starting tomorrow, Derek and I will be training at Gold’s in Vegas. YEAH BUDDY!
Weight: 165lbs – SHREDDED AGAIN!
Diet
Meal 1
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 2
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 3
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 4
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 5
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 6
4oz Tuna Sashimi
1 whole DHA Egg
125g Spinach
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Elastamine
Training
BACK!, Abs, Calves
Deadlifts
135x15
225x8
225x15 x 2 sets
T-Bar Rows
2 plates x 15
Low Rows
120x15
Lat Pull Downs
120x15
High Pulley Rows
55x15
Pullovers
40x15
Leg Press Calves
150x25 3 sets
Decline Sit Ups
15 reps 3 sets
Cardio
PreWO 45 minutes
Liquid Intake
2 total gallons water (including Xtend)
3 cups coffee
1 can Diet Rite ZERO White Grape
Feelings
Boy did we KILL back. I have to sit on a plane for 8 hours tomorrow and man I’m going to be in pain! Starting tomorrow, Derek and I will be training at Gold’s in Vegas. YEAH BUDDY!
Scivation
Board Sponsor
9-27-07
Weight: 163lbs – CONTEST WEIGHT!
Diet
Meal 1
5oz Tuna Sashimi
4oz Asparagus
6 almonds
Meal 2
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 3 (eat out)
10 egg whites cooked in non-fat spray
Salad Veggies
1 whole egg overeasy
Meal 4 (eat out)
9 egg whites cooked in non-fat spray
~4oz boiled chicken
Salad Veggies
1 whole egg overeasy
Meal 5
4oz Tuna Sashimi
1 whole DHA Egg
125g Spinach
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Training
CHEST and Calves
Flat Barbell Bench
135x15
185x15 2 sets
Incline Smith
185x15 2 sets
Incline Barbell
135x15 SLOW 2 sets
DB Flys
40x15 2 sets
DB Incline Bench
45x15
Decline Hammer Press
1 plate x 15 SLOW
Machine Flys
2 sets 15
Cable Crossovers
2 sets 15
Donkey Calves
150x25 3 sets
Cardio
PWO 45 minutes
Liquid Intake
A lot of Diet Coke!
Feelings
Derek and I trained HARD! Today is legs and the Olympia Expo. We are rocking it!
Weight: 163lbs – CONTEST WEIGHT!
Diet
Meal 1
5oz Tuna Sashimi
4oz Asparagus
6 almonds
Meal 2
3oz Tilapia
2oz Salmon
4oz Asparagus
Meal 3 (eat out)
10 egg whites cooked in non-fat spray
Salad Veggies
1 whole egg overeasy
Meal 4 (eat out)
9 egg whites cooked in non-fat spray
~4oz boiled chicken
Salad Veggies
1 whole egg overeasy
Meal 5
4oz Tuna Sashimi
1 whole DHA Egg
125g Spinach
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Training
CHEST and Calves
Flat Barbell Bench
135x15
185x15 2 sets
Incline Smith
185x15 2 sets
Incline Barbell
135x15 SLOW 2 sets
DB Flys
40x15 2 sets
DB Incline Bench
45x15
Decline Hammer Press
1 plate x 15 SLOW
Machine Flys
2 sets 15
Cable Crossovers
2 sets 15
Donkey Calves
150x25 3 sets
Cardio
PWO 45 minutes
Liquid Intake
A lot of Diet Coke!
Feelings
Derek and I trained HARD! Today is legs and the Olympia Expo. We are rocking it!
Scivation
Board Sponsor
EasyEJL
Never enough
hahahahaha how funny. speaking of, are there primaforce shirts? I like both the colors and the font on bottles.
Scivation
Board Sponsor
9-28-07
Weight: NO scale, but SHREDDED!
Diet
Meal 1
Egg Whites
1 whole egg
Meal 2
9 egg whites
4oz Chicken
Salad Greens
Meal 3
5oz Tuna Sashimi
4oz Asparagus
Meal 4
5oz Tilapia
4oz Asparagus
Meal 5
5oz Tilapia
4oz Asparagus
Meal 6
5oz Filet Mignon
Broccoli
Salad Greens
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Training
Legs
Leg Extension
2 sets
Squat
135x15 2 sets
Leg Press OUCH set with 3 plates each side. Do prescribed reps, rest 5 seconds at top, do next set of reps. 1 set, NO rest
15, 12, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pendulum Squat
3 sets 15
Leg Press – like machine
2 sets 15
Leg Curls
2 sets 15
Hack Squats
2 sets 15
Seated Leg curls
2 sets 15
Lunges
2 sets 6 reps each leg
Seated calves
3 sets 25
Cardio
PreWO 30 minutes
PWO 20 minutes
Liquid Intake
Enough
Feelings
We trained so hard that Derek almost fell asleep at breakfast and then we stood all day at the expo!
Time to get to work! Full recap tomorrow or Monday.
Weight: NO scale, but SHREDDED!
Diet
Meal 1
Egg Whites
1 whole egg
Meal 2
9 egg whites
4oz Chicken
Salad Greens
Meal 3
5oz Tuna Sashimi
4oz Asparagus
Meal 4
5oz Tilapia
4oz Asparagus
Meal 5
5oz Tilapia
4oz Asparagus
Meal 6
5oz Filet Mignon
Broccoli
Salad Greens
Supplements
Cissus
Multi
12 scoops Xtend During WO
2 scoops vasocharge PreWO
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Training
Legs
Leg Extension
2 sets
Squat
135x15 2 sets
Leg Press OUCH set with 3 plates each side. Do prescribed reps, rest 5 seconds at top, do next set of reps. 1 set, NO rest
15, 12, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Pendulum Squat
3 sets 15
Leg Press – like machine
2 sets 15
Leg Curls
2 sets 15
Hack Squats
2 sets 15
Seated Leg curls
2 sets 15
Lunges
2 sets 6 reps each leg
Seated calves
3 sets 25
Cardio
PreWO 30 minutes
PWO 20 minutes
Liquid Intake
Enough
Feelings
We trained so hard that Derek almost fell asleep at breakfast and then we stood all day at the expo!
Time to get to work! Full recap tomorrow or Monday.
Scivation
Board Sponsor
We just have Team Scivation shirts, that is all.
We make supplements and books, not clothes. :afro:
Scivation
Board Sponsor
Marc Lobliner’s April 2009 Contest Prep Launch
NO excuses, time to win
By: Marc Lobliner and Derek Charlebois
Diet
I have been on the Cut Diet for over 27 weeks of contest prep, so my body and mind need a little change. But as we all know by now, I do not operate well on carbs and respond very well to fats as my energy source. What Derek and I have done is modify the Cut Diet Lean Mass to what should work best for me. While this might not be as optimal as the Cut Diet Lean Mass, it should get the job done for me! We will incorporate ONE cheat MEAL per week falling usually on Saturday since that is a chill day for me. If it falls on Friday or Sunday, big whoop. It will usually consist of sushi because I LOVE sushi! The rest of my diet will be 95% measured and dialed in.
Training
Training will remain unchanged other than the addition of a heavy set 0f 6-8 per exercise. Thus, instead of 2 sets of 15, I will do one set of 6-8 and one set of 15. This is my split with Lin so we can make sure we get in all training together, especially back (my weak area), chest (his weak area) and legs (we need to yell at eachother on leg day!). Lin is not at the gym Monday and Tuesday, so here is our daily recap.
Monday: Cardio, Abs, Calves
Tuesday: Cardio, Abs, Calves
Wednesday: BACK
Thursday: CHEST
Friday: LEGS
Saturday: SHOULDERS
Sunday: ARMS
Cardio
I pride myself on my 40BPM resting heart rate and my conditioning, vascularity, fitness level and most of all, I like not dying. Thus, I will continue with 45-60 minutes of cardio every day. Will this affect my Cut Diet LEAN BULK? I think not! I will be walking on a treadmill at around 3.2 speed and zero incline burning fat, period, especially in my low carb state. YEAH BUDDY! This will also increase nutrient flow for the experiment part of this diet….
The Xtend Megadose Experiment
Derek and I will be doing this and we have done it before with ridiculous results. That’s right, the 2007 Bodybuilding.com Glutamine Product of the Year is poised to rock our anabolic worlds and the new APPLE Xtend will be available EXCLUSIVELY at Bodybuilding.com within a couple of weeks! I cannot wait to get this “dank up in my tank!” Here is my tentative dosing schedule. I am already leaner and fuller after one day!
Pre Workout: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
During Weights: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
This is an experiment, and you WILL get results with less. But both Derek and I feel that this will yield phenomenal and cost-effective anabolic benefits and help us both tack on a good 15-25lbs of LEAN BODY MASS WITH LITTLE TO NO FAT in around one year? Can Derek aka BEAST and Lobliner aka SCIVATION do this? Let’s ask Chuck Rudolph, MEd, RD.
“Everyone points to genetics, and I do agree that Derek and Marc are blessed with great muscle bellies and structures, but if you have ever traveled with these two FREAKS like I have, you will realize why they get the results they get,” says Chuck. I remember walking into their Extended Stay hotel room once and smelling the most disgusting smell ever. There were Tupperware on the counter and it reeked of something funny. There was an explanation. These wackos were boiling tilapia and salmon and microwaving asparagus—enough for the whole trip! When I asked what they were up to, Derek was going to sleep and Marc had to work on his laptop and it was only 8:30pm…in Vegas! I then saw Marc the next day rolling his food cooler and Derek still pumped from the workout they did at 4am! This is why they get results. Oh yeah, the gallon of water infused with Watermelon Xtend stood out as well.”
Chuck is Scivation’s Director of Research and Development and is the diet guru who brought Marc in to his last show and is a big part of what Derek does. Here are some freak pictures of Derek and Marc in Vegas on Olympia weekend 2007:
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Here is Marc’s EXACT diet. Yes Sir—time to rock! We will be raising and changing calories often, but first we need to get back to pre diet calorie levels.
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 1 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
PreWO Meal 1 9 Egg Whites
2 Whole DHA eggs
42g protein, 10g fat
Meal 2 6 oz Fish
4tsp PB or 12 almonds or 2 oz Avocado or 2 tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 10g fat
Meal 3 6 oz Fish
4tsp PB or 12 almonds or 2 oz Avocado or 2 tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 10g fat
Meal 4 6 oz Fish
4tsp PB or 12 almonds or 2 oz Avocado or 2 tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 10g fat
Meal 5 6 oz Fish
8oz steamed Asparagus or 1 cup (156g) Broccoli or 250g Spinach
4tsp PB or 12 almonds or 2 oz Avocado or 2 tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 10g fat, 10g carbs
Meal 6 9 Egg Whites
2 Whole DHA eggs
42g protein, 10g fat
Carbs – 10g = 40 cals
Protein – 252g = 1008 cals
Fat – 60g = 540 cals
1588 Kals
Saturday you get ONE CHEAT MEAL! Just one. It will replace any ONE of your Six Meals. Be sure to get in ALL SIX meals regardless of when you have the cheat.
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
No Time to Waste
The next show on Marc and Derek’s schedule is the NC State, and it falls in April each year. Thus, we are looking at around April 14, 2009 to make some waves. I am ready for this, are you?
NO excuses, time to win
By: Marc Lobliner and Derek Charlebois
Diet
I have been on the Cut Diet for over 27 weeks of contest prep, so my body and mind need a little change. But as we all know by now, I do not operate well on carbs and respond very well to fats as my energy source. What Derek and I have done is modify the Cut Diet Lean Mass to what should work best for me. While this might not be as optimal as the Cut Diet Lean Mass, it should get the job done for me! We will incorporate ONE cheat MEAL per week falling usually on Saturday since that is a chill day for me. If it falls on Friday or Sunday, big whoop. It will usually consist of sushi because I LOVE sushi! The rest of my diet will be 95% measured and dialed in.
Training
Training will remain unchanged other than the addition of a heavy set 0f 6-8 per exercise. Thus, instead of 2 sets of 15, I will do one set of 6-8 and one set of 15. This is my split with Lin so we can make sure we get in all training together, especially back (my weak area), chest (his weak area) and legs (we need to yell at eachother on leg day!). Lin is not at the gym Monday and Tuesday, so here is our daily recap.
Monday: Cardio, Abs, Calves
Tuesday: Cardio, Abs, Calves
Wednesday: BACK
Thursday: CHEST
Friday: LEGS
Saturday: SHOULDERS
Sunday: ARMS
Cardio
I pride myself on my 40BPM resting heart rate and my conditioning, vascularity, fitness level and most of all, I like not dying. Thus, I will continue with 45-60 minutes of cardio every day. Will this affect my Cut Diet LEAN BULK? I think not! I will be walking on a treadmill at around 3.2 speed and zero incline burning fat, period, especially in my low carb state. YEAH BUDDY! This will also increase nutrient flow for the experiment part of this diet….
The Xtend Megadose Experiment
Derek and I will be doing this and we have done it before with ridiculous results. That’s right, the 2007 Bodybuilding.com Glutamine Product of the Year is poised to rock our anabolic worlds and the new APPLE Xtend will be available EXCLUSIVELY at Bodybuilding.com within a couple of weeks! I cannot wait to get this “dank up in my tank!” Here is my tentative dosing schedule. I am already leaner and fuller after one day!
Pre Workout: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
During Weights: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
This is an experiment, and you WILL get results with less. But both Derek and I feel that this will yield phenomenal and cost-effective anabolic benefits and help us both tack on a good 15-25lbs of LEAN BODY MASS WITH LITTLE TO NO FAT in around one year? Can Derek aka BEAST and Lobliner aka SCIVATION do this? Let’s ask Chuck Rudolph, MEd, RD.
“Everyone points to genetics, and I do agree that Derek and Marc are blessed with great muscle bellies and structures, but if you have ever traveled with these two FREAKS like I have, you will realize why they get the results they get,” says Chuck. I remember walking into their Extended Stay hotel room once and smelling the most disgusting smell ever. There were Tupperware on the counter and it reeked of something funny. There was an explanation. These wackos were boiling tilapia and salmon and microwaving asparagus—enough for the whole trip! When I asked what they were up to, Derek was going to sleep and Marc had to work on his laptop and it was only 8:30pm…in Vegas! I then saw Marc the next day rolling his food cooler and Derek still pumped from the workout they did at 4am! This is why they get results. Oh yeah, the gallon of water infused with Watermelon Xtend stood out as well.”
Chuck is Scivation’s Director of Research and Development and is the diet guru who brought Marc in to his last show and is a big part of what Derek does. Here are some freak pictures of Derek and Marc in Vegas on Olympia weekend 2007:
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Here is Marc’s EXACT diet. Yes Sir—time to rock! We will be raising and changing calories often, but first we need to get back to pre diet calorie levels.
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 1 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
PreWO Meal 1 9 Egg Whites
2 Whole DHA eggs
42g protein, 10g fat
Meal 2 6 oz Fish
4tsp PB or 12 almonds or 2 oz Avocado or 2 tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 10g fat
Meal 3 6 oz Fish
4tsp PB or 12 almonds or 2 oz Avocado or 2 tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 10g fat
Meal 4 6 oz Fish
4tsp PB or 12 almonds or 2 oz Avocado or 2 tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 10g fat
Meal 5 6 oz Fish
8oz steamed Asparagus or 1 cup (156g) Broccoli or 250g Spinach
4tsp PB or 12 almonds or 2 oz Avocado or 2 tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 10g fat, 10g carbs
Meal 6 9 Egg Whites
2 Whole DHA eggs
42g protein, 10g fat
Carbs – 10g = 40 cals
Protein – 252g = 1008 cals
Fat – 60g = 540 cals
1588 Kals
Saturday you get ONE CHEAT MEAL! Just one. It will replace any ONE of your Six Meals. Be sure to get in ALL SIX meals regardless of when you have the cheat.
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
No Time to Waste
The next show on Marc and Derek’s schedule is the NC State, and it falls in April each year. Thus, we are looking at around April 14, 2009 to make some waves. I am ready for this, are you?
Scivation
Board Sponsor
Likewise!