Road to SHRED Log
- Thread starter Scivation
- Start date
swole210
Registered User
I'm liking it ALOT! I've been following Marc's diet for close to 2 weeks now! It's simple and very easy to adhere to! I am loving the results(viens popping out on abdominals:head: ) so far. I am mega dosing on BCAA, flavoured with crystal light( Drink about two gallons of this a day), but will be switching to Extend very very soon. I think you will like this alot E!! I love that it's so simple and easy to follow, not too much hoopla or variety to distract you and make it more difficult. Let me know if you decide to try it, and how you like it. Sorry to hijack
, and thanks for this great plan and log, Scivation!!:cheers: :head:
, and thanks for this great plan and log, Scivation!!:cheers: :head:
Scivation
Board Sponsor
10-2-07
Diet
Meal 1 9 Egg Whites
2 Whole DHA eggs
Meal 2 6 oz Tilapia
4tsp PB
Meal 3 6 oz Tilapia
2 tsp enova oil
Meal 4 6 oz Tilapia
2 tsp flax oil
Meal 5 6 oz Salmon
1 cup (156g) Broccoli
Meal 6 9 Egg Whites
2 Whole DHA eggs
Training
60 minutes cardio on MT stomach in AM
Leg Press Calves 4 sets 15
Calf Press 4 sets 15
Hanging Legs Raise 4 sets 10
Decline situps 4 sets 15
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Abs and Post Cardio: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
I am lean and veiny and loving it! Official weigh in will be Thursday every week. Time to ROCK! YEAH BUDDY!
On a serious note, I would like to take a moment to thank my AMAZING wife, Katie for all that she does. She does read my log, lol. I am addressing her directly below…
Katie, you are the perfect wife. You gave up a VERY successful and lucrative career (she was Marketing Director for TWO multi-million dollar companies by the age of 24! She is THE marketing genius and I admire her.) so that I could follow my dream to provide for our family and allow you to raise children. While we still are not near the level your career would have taken us, we are loving life and helping people reach their goals and after seeing what happened to my father, I know that in your heart, like mine, you wake up every day, look yourself in the mirror, and smile proudly at what we are accomplishing. (note: my father lost his life to type 2 diabetes and died a VERY miserable death that took years to finally kill him).
When I returned from Las Vegas, I saw your beautiful stomach and teared up. Our baby is growing and you look fantastic. Kambria ran up and gave me a hug. Although jet-lagged and stressed, that is now my fondest memory. I love you, and everything I do, including training, is for you and our children. I will live a long life and will shower you with all of the love you will ever need. Till death do us part.
Sorry to bore everyone. I just had to say this.
Diet
Meal 1 9 Egg Whites
2 Whole DHA eggs
Meal 2 6 oz Tilapia
4tsp PB
Meal 3 6 oz Tilapia
2 tsp enova oil
Meal 4 6 oz Tilapia
2 tsp flax oil
Meal 5 6 oz Salmon
1 cup (156g) Broccoli
Meal 6 9 Egg Whites
2 Whole DHA eggs
Training
60 minutes cardio on MT stomach in AM
Leg Press Calves 4 sets 15
Calf Press 4 sets 15
Hanging Legs Raise 4 sets 10
Decline situps 4 sets 15
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Abs and Post Cardio: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
I am lean and veiny and loving it! Official weigh in will be Thursday every week. Time to ROCK! YEAH BUDDY!
On a serious note, I would like to take a moment to thank my AMAZING wife, Katie for all that she does. She does read my log, lol. I am addressing her directly below…
Katie, you are the perfect wife. You gave up a VERY successful and lucrative career (she was Marketing Director for TWO multi-million dollar companies by the age of 24! She is THE marketing genius and I admire her.) so that I could follow my dream to provide for our family and allow you to raise children. While we still are not near the level your career would have taken us, we are loving life and helping people reach their goals and after seeing what happened to my father, I know that in your heart, like mine, you wake up every day, look yourself in the mirror, and smile proudly at what we are accomplishing. (note: my father lost his life to type 2 diabetes and died a VERY miserable death that took years to finally kill him).
When I returned from Las Vegas, I saw your beautiful stomach and teared up. Our baby is growing and you look fantastic. Kambria ran up and gave me a hug. Although jet-lagged and stressed, that is now my fondest memory. I love you, and everything I do, including training, is for you and our children. I will live a long life and will shower you with all of the love you will ever need. Till death do us part.
Sorry to bore everyone. I just had to say this.
Scivation
Board Sponsor
I'm liking it ALOT! I've been following Marc's diet for close to 2 weeks now! It's simple and very easy to adhere to! I am loving the results(viens popping out on abdominals:head: ) so far. I am mega dosing on BCAA, flavoured with crystal light( Drink about two gallons of this a day), but will be switching to Extend very very soon. I think you will like this alot E!! I love that it's so simple and easy to follow, not too much hoopla or variety to distract you and make it more difficult. Let me know if you decide to try it, and how you like it. Sorry to hijack
Rock and roll man!
Post ANYTHING in here!
Scivation
Board Sponsor
We will know soon!
EasyEJL
Never enough
I just found your bulking for endomorphs ebook, I hadn't seen that before. I wish I had, I had a less than 100% satisfactory bulk in september. Next time tho! What really impresses me is that you barely even use it as a platform to sell your own product. You mention xtend, but its not littered with references of your product line. :thumbsup:
Scivation
Board Sponsor
10-3-07
Weight
163.8
Diet
Meal 1 9 Egg Whites
2 Whole DHA eggs
Meal 2 6 oz Tilapia
4tsp PB
Meal 3 6 oz Tilapia
2 tsp FLAX OIL
Meal 4 6 oz Tilapia
2 tsp flax oil
Meal 5 Chicken breast and LEAN Sirloin Steak
Meal 6 9 Egg Whites
2 Whole DHA eggs
Training
BACK OH YEAH BUDDY!
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Deadlift/Row Superset
185
205
Low Row
140 x 2 sets
Rev. Grip Pulldown
140 x 2 sets
CG FOCUS Rows
65
72.5
WIDE Lat Pulldowns
120 x 2 sets
Barbell Pullover
50lbs x 1 set
Leg Press Calves
150 x 25 reps for 3 sets
Ab Machine
30lbs x 15 reps for 3 sets
Cardio
PreWO 45 minutes
PWO 20 minutes
Dog Walk at night because my dog is FAT: 30 minutes
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Abs and Post Cardio: 6 scoops
On way home from gym: 3 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
I look hard and veiny, almost as if I am carb loaded at all times. I have raised calories and not gained fat, so come Monday, I will raise my calories from fat sources. I am enjoying this a lot!
I seem to be gaining lean mass already! I cannot wait until we get cranking. The lean mass train is here, hop aboard. YEAH BUDDY!
Weight
163.8
Diet
Meal 1 9 Egg Whites
2 Whole DHA eggs
Meal 2 6 oz Tilapia
4tsp PB
Meal 3 6 oz Tilapia
2 tsp FLAX OIL
Meal 4 6 oz Tilapia
2 tsp flax oil
Meal 5 Chicken breast and LEAN Sirloin Steak
Meal 6 9 Egg Whites
2 Whole DHA eggs
Training
BACK OH YEAH BUDDY!
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Deadlift/Row Superset
185
205
Low Row
140 x 2 sets
Rev. Grip Pulldown
140 x 2 sets
CG FOCUS Rows
65
72.5
WIDE Lat Pulldowns
120 x 2 sets
Barbell Pullover
50lbs x 1 set
Leg Press Calves
150 x 25 reps for 3 sets
Ab Machine
30lbs x 15 reps for 3 sets
Cardio
PreWO 45 minutes
PWO 20 minutes
Dog Walk at night because my dog is FAT: 30 minutes
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Abs and Post Cardio: 6 scoops
On way home from gym: 3 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
I look hard and veiny, almost as if I am carb loaded at all times. I have raised calories and not gained fat, so come Monday, I will raise my calories from fat sources. I am enjoying this a lot!
I seem to be gaining lean mass already! I cannot wait until we get cranking. The lean mass train is here, hop aboard. YEAH BUDDY!
Scivation
Board Sponsor
10-4-07
Diet
Meal 1 9 Egg Whites
2 Whole DHA eggs
Meal 2 6 oz Tilapia
2 TBSP
Meal 3 6 oz Tilapia
1TBSP FLAX OIL
Meal 4 6 oz Tilapia
1 TBSP enova oil
Meal 5 Chicken breast and Salmon
Meal 6 7 Egg Whites
3 Whole DHA eggs
Training
CHEST
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Incline Smith Bench
135
185
225 (done using rest/pause)
185
Machine Press
200
210
DB Flys
50 x 2 sets
DB Incline Press
45 x 2 sets
Pec Dec Flys
150 x 2 sets
Cable Crossovers
25 x 2 sets
Leg Press Calves
150 x 25 for 3 sets
Hanging Leg Raises
3 sets to failure
Cardio
PreWO 45 minutes
PWO 20 minutes
Dog Walk at night because my dog is FAT: 30 minutes
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Weights and Post Cardio: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Biggest chest pump EVER! Since my weight went down, I am bumping fat up to 15g per meal. YEAH BUDDY!
Since my weight went down, we decided to raise my calories. Here is my new diet:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 4, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
3 Whole DHA eggs
42g protein, 15g fat
Meal 2 6 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 15g fat
Meal 3 6 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 15g fat
Meal 4 6 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 15g fat
Meal 5 6 oz Fish
8oz steamed Asparagus or 1 cup (156g) Broccoli or 250g Spinach
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 15g fat, 10g carbs
Meal 6 7 Egg Whites
3 Whole DHA eggs
42g protein, 15g fat
Carbs – 10g = 40 cals
Protein – 252g = 1,008 cals
Fat – 90g = 810 cals
1,858 Kals
Saturday you get ONE CHEAT MEAL! Just one. Be sure to get in ALL SIX meals regardless of when you have the cheat.
Diet
Meal 1 9 Egg Whites
2 Whole DHA eggs
Meal 2 6 oz Tilapia
2 TBSP
Meal 3 6 oz Tilapia
1TBSP FLAX OIL
Meal 4 6 oz Tilapia
1 TBSP enova oil
Meal 5 Chicken breast and Salmon
Meal 6 7 Egg Whites
3 Whole DHA eggs
Training
CHEST
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Incline Smith Bench
135
185
225 (done using rest/pause)
185
Machine Press
200
210
DB Flys
50 x 2 sets
DB Incline Press
45 x 2 sets
Pec Dec Flys
150 x 2 sets
Cable Crossovers
25 x 2 sets
Leg Press Calves
150 x 25 for 3 sets
Hanging Leg Raises
3 sets to failure
Cardio
PreWO 45 minutes
PWO 20 minutes
Dog Walk at night because my dog is FAT: 30 minutes
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Weights and Post Cardio: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Biggest chest pump EVER! Since my weight went down, I am bumping fat up to 15g per meal. YEAH BUDDY!
Since my weight went down, we decided to raise my calories. Here is my new diet:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 4, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
3 Whole DHA eggs
42g protein, 15g fat
Meal 2 6 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 15g fat
Meal 3 6 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 15g fat
Meal 4 6 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 15g fat
Meal 5 6 oz Fish
8oz steamed Asparagus or 1 cup (156g) Broccoli or 250g Spinach
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
42g protein, 15g fat, 10g carbs
Meal 6 7 Egg Whites
3 Whole DHA eggs
42g protein, 15g fat
Carbs – 10g = 40 cals
Protein – 252g = 1,008 cals
Fat – 90g = 810 cals
1,858 Kals
Saturday you get ONE CHEAT MEAL! Just one. Be sure to get in ALL SIX meals regardless of when you have the cheat.
Scivation
Board Sponsor
10-5-07
Weight
162.8
Diet
Meal 1 7 Egg Whites
3 Whole DHA eggs
Meal 2 7 oz Tilapia
2 TBSP Peanut Butter
Meal 3 LEAN Sirloin Steak at restaurant DRY with no sauce or butter (special order baby!)
Meal 4 7 oz Tilapia
1 TBSP Flax oil
Meal 5 LEAN Sirloin Steak and Salmon
Meal 6 9 Egg Whites
3 Whole DHA eggs
Training
Invalid Link Removed
LEGS!
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Leg Extension
110 for 2 sets
Squat
135 for 3 sets
Leg Press
5 plates for 3 sets
V Squat
2 plates x 2 sets
Seated leg curl
2 sets
Lying DB Leg Curl
2 sets
DB Walking Lunges
40
30 for 2 sets
Tip Toe Smith Squats
95 for 2 sets
Leg Press Calves
150 x 25 for 3 sets
Cardio
PreWO 55 minutes
PWO 20 minutes
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Weights and Post Cardio: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
We MURDERED legs. It was tough and grueling and at the end Lin and I were sweating like that fat chick from Wilson Phillip’s in leather pants. It was unreal! I did dumbbell leg curls and WOW, my inner hammies were on fire!
Tomorrow, Lin and I will train shoulders and traps and I assure you that there will be a few YEAH BUDDY’s flying around the gym.
My weight went DOWN another pound! This means I am raising calories and losing fat…brilliant! My metabolism is ON FIRE!
Tomorrow is my sushi refeed. You know you eat clean when you consider rice and fish a CHEAT. LOL
Since I am LOSING weight while bulking, here is my updated diet that kicked in at meal 2 today:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 5, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 9 Egg Whites
3 Whole DHA eggs
49g protein, 15g fat
Meal 2 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 3 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 4 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 5 7 oz Fish
8oz steamed Asparagus or 1 cup (156g) Broccoli or 250g Spinach
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat, 10g carbs
Meal 6 9 Egg Whites
3 Whole DHA eggs
49g protein, 15g fat
Carbs – 10g = 40 cals
Protein – 294g = 1,176 cals
Fat – 90g = 810 cals
2,026 Kals
Saturday you get ONE CHEAT MEAL! Just one. Be sure to get in ALL SIX meals regardless of when you have the cheat.
Life Adjustment
Contest dieting and training were tough. Now it is time to be a Daddy. Starting tomorrow, here is my new schedule due to the following factors:
• Not enough time for Kami—GOTTA MAKE SOME
• My dogs are FAT and I need to walk them
Thus, I will be walking my dogs for 90 minutes every morning before the gym on an empty stomach with Xtend and Dialene 4 in my belly. Here is the schedule:
3am: Wake Up and check email
3:45am: Walk dogs (cardio) for 90 minutes
5:15am: Breakfast while working
6:15am: Leave for gym
6:30am: Arrive at gym and begin torture session
8am: Home Office
10am: Leave for Office/warehouse
4:30pm: Go home
5pm-6:30pm: Family time
6:30pm-7pm: Baby bath and bedtime. Read to Kami and kiss and hug her!
7pm-8:30pm: More home office time!
8:30pm: Dinner and Katie talk time
9:30pm-10:30pm: Office time!
10:30pm-3am: Sleepy time!
Scheduling is the way to go…YEAH BUDDY!
Weight
162.8
Diet
Meal 1 7 Egg Whites
3 Whole DHA eggs
Meal 2 7 oz Tilapia
2 TBSP Peanut Butter
Meal 3 LEAN Sirloin Steak at restaurant DRY with no sauce or butter (special order baby!)
Meal 4 7 oz Tilapia
1 TBSP Flax oil
Meal 5 LEAN Sirloin Steak and Salmon
Meal 6 9 Egg Whites
3 Whole DHA eggs
Training
Invalid Link Removed
LEGS!
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Leg Extension
110 for 2 sets
Squat
135 for 3 sets
Leg Press
5 plates for 3 sets
V Squat
2 plates x 2 sets
Seated leg curl
2 sets
Lying DB Leg Curl
2 sets
DB Walking Lunges
40
30 for 2 sets
Tip Toe Smith Squats
95 for 2 sets
Leg Press Calves
150 x 25 for 3 sets
Cardio
PreWO 55 minutes
PWO 20 minutes
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Weights and Post Cardio: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
We MURDERED legs. It was tough and grueling and at the end Lin and I were sweating like that fat chick from Wilson Phillip’s in leather pants. It was unreal! I did dumbbell leg curls and WOW, my inner hammies were on fire!
Tomorrow, Lin and I will train shoulders and traps and I assure you that there will be a few YEAH BUDDY’s flying around the gym.
My weight went DOWN another pound! This means I am raising calories and losing fat…brilliant! My metabolism is ON FIRE!
Tomorrow is my sushi refeed. You know you eat clean when you consider rice and fish a CHEAT. LOL
Since I am LOSING weight while bulking, here is my updated diet that kicked in at meal 2 today:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 5, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 9 Egg Whites
3 Whole DHA eggs
49g protein, 15g fat
Meal 2 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 3 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 4 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 5 7 oz Fish
8oz steamed Asparagus or 1 cup (156g) Broccoli or 250g Spinach
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat, 10g carbs
Meal 6 9 Egg Whites
3 Whole DHA eggs
49g protein, 15g fat
Carbs – 10g = 40 cals
Protein – 294g = 1,176 cals
Fat – 90g = 810 cals
2,026 Kals
Saturday you get ONE CHEAT MEAL! Just one. Be sure to get in ALL SIX meals regardless of when you have the cheat.
Life Adjustment
Contest dieting and training were tough. Now it is time to be a Daddy. Starting tomorrow, here is my new schedule due to the following factors:
• Not enough time for Kami—GOTTA MAKE SOME
• My dogs are FAT and I need to walk them
Thus, I will be walking my dogs for 90 minutes every morning before the gym on an empty stomach with Xtend and Dialene 4 in my belly. Here is the schedule:
3am: Wake Up and check email
3:45am: Walk dogs (cardio) for 90 minutes
5:15am: Breakfast while working
6:15am: Leave for gym
6:30am: Arrive at gym and begin torture session
8am: Home Office
10am: Leave for Office/warehouse
4:30pm: Go home
5pm-6:30pm: Family time
6:30pm-7pm: Baby bath and bedtime. Read to Kami and kiss and hug her!
7pm-8:30pm: More home office time!
8:30pm: Dinner and Katie talk time
9:30pm-10:30pm: Office time!
10:30pm-3am: Sleepy time!
Scheduling is the way to go…YEAH BUDDY!
Scivation
Board Sponsor
10-6-07
Diet
Meal 1 9 Egg Whites
3 Whole DHA eggs
Meal 2 7 oz Tilapia
2 TBSP Peanut Butter
Meal 3 LEAN Sirloin Steak and Salmon
Meal 4 7 oz Tilapia
1 TBSP Flax oil
Meal 5 Sushi
Training
Invalid Link Removed
Shoulders
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Smith Shoulder Press
135x15
185x15
225x15 (LOTS OF REST PAUSE)
185x15
Behind Back Smith Shrugs
225x15
275x15 for 2 sets
Seated Lateral Raise
25 for 2 sets
Tension Front Raise
15 for 2 sets
Machine Shrug
4 plates for 2 sets
Rear Delt Machine
70 for 2 sets
Rear Delt Row
90 for 2 sets
Lateral Raise Machine
70 for 2 sets
Calf Press
130 x 25 for 3 sets
Decline Sit Ups
3 sets 15
Cardio
PreWO Fat Dog Walk 90 minutes with the Stubborn Fat Stack!
PWO 20 minutes
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Weights and Post Cardio: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Shoulders were great and both Lin and I are a mess from the week. We REALLY killed it this week! I felt strong and the intensity was unreal. We just kept motivating eachother and it got hot up in HURRR.
Today ENDS my one night a week refeed. I just cannot psychologically handle it and I have even written about this in the past. It is just too much and I do not like eating a lot of carbs at once. I will probably just turn this thing straight keto and prove to the world that carbs are NOT needed for growth! I will also probably add in a “cheat” of a nice, big salad every two days or so. Ruby Tuesday’s has a good Salad Bar. I LOVE sushi, but the feeling after I ate was bad and even when I control my carbs, I just don’t like them! Unfortunately, sushi has become the ONLY carb I enjoy. And this isn’t a “fat gain phobia”. This is just what I prefer to eat. The body is not a textbook and this MACHINE runs on protein and fat only it seems. YEAH BUDDY!
The most important day in Katie and my marriage besides our children was yesterday. We were relaxing in bed at 1pm while Kami was napping and I brought up how it is unfortunate that my wedding band is too huge to wear. When we got married, I was over 240lbs. Now, not even close! Thus, the size 11 (I think) ring is HUGE.
I told Katie enough is enough and that I will just get a new ring today. I want the world to know that I am married and just the symbolism to me as an old-school conservative is very important. We went to Sears and bought a $100 Tungsten Ring because it is durable and I am rough on jewelry. Sure, the bling-factor from Sears isn’t high, but it isn’t about the bling, it is about the love and symbolism.
It feels like we are newlyweds again, believe it or not. We have been together over ten years and married for five and I love her more than ever and she is currently carrying our child number two.
Last night was awesome. We went to dinner and the park with Kami and we sat in her room after giving her a bath and gave her a massage and just bonded and loved her as we should.
Today, I have already done cardio (dog walk), and am off to the park with Kami and Katie in a few. I will train biceps during Kami’s afternoon nap.
My life is amazing.
Here is my diet without the cheat meal statement.
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 5, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 9 Egg Whites
3 Whole DHA eggs
49g protein, 15g fat
Meal 2 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 3 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 4 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 5 7 oz Fish
8oz steamed Asparagus or 1 cup (156g) Broccoli or 250g Spinach
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat, 10g carbs
Meal 6 9 Egg Whites
3 Whole DHA eggs
49g protein, 15g fat
Carbs – 10g = 40 cals
Protein – 294g = 1,176 cals
Fat – 90g = 810 cals
2,026 Kals
Diet
Meal 1 9 Egg Whites
3 Whole DHA eggs
Meal 2 7 oz Tilapia
2 TBSP Peanut Butter
Meal 3 LEAN Sirloin Steak and Salmon
Meal 4 7 oz Tilapia
1 TBSP Flax oil
Meal 5 Sushi
Training
Invalid Link Removed
Shoulders
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Smith Shoulder Press
135x15
185x15
225x15 (LOTS OF REST PAUSE)
185x15
Behind Back Smith Shrugs
225x15
275x15 for 2 sets
Seated Lateral Raise
25 for 2 sets
Tension Front Raise
15 for 2 sets
Machine Shrug
4 plates for 2 sets
Rear Delt Machine
70 for 2 sets
Rear Delt Row
90 for 2 sets
Lateral Raise Machine
70 for 2 sets
Calf Press
130 x 25 for 3 sets
Decline Sit Ups
3 sets 15
Cardio
PreWO Fat Dog Walk 90 minutes with the Stubborn Fat Stack!
PWO 20 minutes
The Xtend Megadose Experiment
During Cardio: 6 scoops with 2 scoops Vasocharge Pre and Sipped throughout PreWO cardio
Weights and Post Cardio: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Shoulders were great and both Lin and I are a mess from the week. We REALLY killed it this week! I felt strong and the intensity was unreal. We just kept motivating eachother and it got hot up in HURRR.
Today ENDS my one night a week refeed. I just cannot psychologically handle it and I have even written about this in the past. It is just too much and I do not like eating a lot of carbs at once. I will probably just turn this thing straight keto and prove to the world that carbs are NOT needed for growth! I will also probably add in a “cheat” of a nice, big salad every two days or so. Ruby Tuesday’s has a good Salad Bar. I LOVE sushi, but the feeling after I ate was bad and even when I control my carbs, I just don’t like them! Unfortunately, sushi has become the ONLY carb I enjoy. And this isn’t a “fat gain phobia”. This is just what I prefer to eat. The body is not a textbook and this MACHINE runs on protein and fat only it seems. YEAH BUDDY!
The most important day in Katie and my marriage besides our children was yesterday. We were relaxing in bed at 1pm while Kami was napping and I brought up how it is unfortunate that my wedding band is too huge to wear. When we got married, I was over 240lbs. Now, not even close! Thus, the size 11 (I think) ring is HUGE.
I told Katie enough is enough and that I will just get a new ring today. I want the world to know that I am married and just the symbolism to me as an old-school conservative is very important. We went to Sears and bought a $100 Tungsten Ring because it is durable and I am rough on jewelry. Sure, the bling-factor from Sears isn’t high, but it isn’t about the bling, it is about the love and symbolism.
It feels like we are newlyweds again, believe it or not. We have been together over ten years and married for five and I love her more than ever and she is currently carrying our child number two.
Last night was awesome. We went to dinner and the park with Kami and we sat in her room after giving her a bath and gave her a massage and just bonded and loved her as we should.
Today, I have already done cardio (dog walk), and am off to the park with Kami and Katie in a few. I will train biceps during Kami’s afternoon nap.
My life is amazing.
Here is my diet without the cheat meal statement.
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 5, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 9 Egg Whites
3 Whole DHA eggs
49g protein, 15g fat
Meal 2 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 3 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 4 7 oz Fish
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat
Meal 5 7 oz Fish
8oz steamed Asparagus or 1 cup (156g) Broccoli or 250g Spinach
2TBSP PB or 18 almonds or 3 oz Avocado or 1TBSP macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 15g fat, 10g carbs
Meal 6 9 Egg Whites
3 Whole DHA eggs
49g protein, 15g fat
Carbs – 10g = 40 cals
Protein – 294g = 1,176 cals
Fat – 90g = 810 cals
2,026 Kals
bLacKjAck.
Lift Heavy
really amazing log ya got going here man, having a blast following it...
you seem like a great guy with great values..rare these days...
you seem like a great guy with great values..rare these days...
swole210
Registered User
:goodpost:
Scivation
Board Sponsor
10-7-07
Diet
Meal 1 16 Egg Whites
2 TBSP Peanut Butter
Meal 2 LEAN Sirloin Steak and Salmon
Meal 3 7 oz Tilapia
3 Whole Eggs
Meal 4 LEAN Sirloin Steak and Salmon
Meal 5 9 Egg Whites
3 Whole DHA Eggs
Training
Invalid Link Removed
NO WEIGHTS! Today is family day!
Cardio
MORNING Dog Walk 90 minutes with the Stubborn Fat Stack!
Housework like washing cars
Park with Kami—she is FAST!
The Xtend Megadose Experiment
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Today was my off day from the gym and I spent it with Kami. I woke up at 3:30am and worked, walked my dogs for 90 minutes, then we all had a big family day and I even took Kami to the park first thing and ended it with baby bath and massage time at 7pm. I missed a meal today, but it was worth it. I was busy playing with Kami. Shucks, tough choice.
Life s good.
Physique-wise, I am leaner and more vascular than the day of my competition! Weigh in day will be Wednesday.
YEAH BUDDY!
My weekly update will be here today! It’ll be in-depth and personal.
Diet
Meal 1 16 Egg Whites
2 TBSP Peanut Butter
Meal 2 LEAN Sirloin Steak and Salmon
Meal 3 7 oz Tilapia
3 Whole Eggs
Meal 4 LEAN Sirloin Steak and Salmon
Meal 5 9 Egg Whites
3 Whole DHA Eggs
Training
Invalid Link Removed
NO WEIGHTS! Today is family day!
Cardio
MORNING Dog Walk 90 minutes with the Stubborn Fat Stack!
Housework like washing cars
Park with Kami—she is FAST!
The Xtend Megadose Experiment
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Today was my off day from the gym and I spent it with Kami. I woke up at 3:30am and worked, walked my dogs for 90 minutes, then we all had a big family day and I even took Kami to the park first thing and ended it with baby bath and massage time at 7pm. I missed a meal today, but it was worth it. I was busy playing with Kami. Shucks, tough choice.
Life s good.
Physique-wise, I am leaner and more vascular than the day of my competition! Weigh in day will be Wednesday.
YEAH BUDDY!
My weekly update will be here today! It’ll be in-depth and personal.
Scivation
Board Sponsor
10-8-07
Diet
Meal 1 16 Egg Whites
2 TBSP Peanut Butter
Meal 2 6 oz Tilapia
1 Whole DHA Egg
2 tsp Flax Oil
Meal 3 4 oz Tilapia
3 Whole DHA Eggs
Meal 4 Salmon
Meal 5 LEAN Sirloin Steak and Salmon
Meal 6 4 oz Tilapia
2 Whole DHA Eggs
1tsp Flax Oil
Training
Invalid Link Removed
Arms
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Fixed Bar Curls (1 set of each weight)
40
50
60
70
80
CGBP
135
155 for 2 sets
Preacher Curls
Inner Grip: 20 each side for 2 sets
Outer Grip: 20 each side for 2 sets
SkullKrushers
70 for 3 sets
Standing Hammer Curls
30 for 2 sets
Dip Machine
180
200
Cable Curls
3 sets
Rev. Grip Pressdowns
3 sets
Forearms
Rev. Wrist Curl
Superset
Rev. Curl
2 sets
Standing Calves
125 x 25 reps for 4 sets
Hanging Leg Raise
4 sets
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
The Xtend Megadose Experiment
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL + Alcalean (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
I killed arms. I was an animal. Or better yet, a MACHINE!
Apple Xtend is HERE and it is better than even I imagined! The upscaled batch came out fantastic! It will be available next week EXCUSIVELY at Bodybuilding.com. It is UNREAL! I cannot stop drinking it!
I am ready for some action baby! Tomorrow I will hit traps, abs and calves. YEAH BUDDY!
Diet
Meal 1 16 Egg Whites
2 TBSP Peanut Butter
Meal 2 6 oz Tilapia
1 Whole DHA Egg
2 tsp Flax Oil
Meal 3 4 oz Tilapia
3 Whole DHA Eggs
Meal 4 Salmon
Meal 5 LEAN Sirloin Steak and Salmon
Meal 6 4 oz Tilapia
2 Whole DHA Eggs
1tsp Flax Oil
Training
Invalid Link Removed
Arms
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Fixed Bar Curls (1 set of each weight)
40
50
60
70
80
CGBP
135
155 for 2 sets
Preacher Curls
Inner Grip: 20 each side for 2 sets
Outer Grip: 20 each side for 2 sets
SkullKrushers
70 for 3 sets
Standing Hammer Curls
30 for 2 sets
Dip Machine
180
200
Cable Curls
3 sets
Rev. Grip Pressdowns
3 sets
Forearms
Rev. Wrist Curl
Superset
Rev. Curl
2 sets
Standing Calves
125 x 25 reps for 4 sets
Hanging Leg Raise
4 sets
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
The Xtend Megadose Experiment
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL + Alcalean (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
I killed arms. I was an animal. Or better yet, a MACHINE!
Apple Xtend is HERE and it is better than even I imagined! The upscaled batch came out fantastic! It will be available next week EXCUSIVELY at Bodybuilding.com. It is UNREAL! I cannot stop drinking it!
I am ready for some action baby! Tomorrow I will hit traps, abs and calves. YEAH BUDDY!
Scivation
Board Sponsor
No I haven't.
Scivation
Board Sponsor
10-9-07
Weight on Morning of 10-10-07: 167 lbs (Up Five LEAN Pounds Since Last Week!!!!!)
Diet
Meal 1 5 oz Tilapia
2 Whole DHA Eggs
1tsp Enova Oil
Meal 2 16 Egg Whites
2 TBSP Peanut Butter
Meal 3 5 oz Salmon
1 oz Tilapia
1 Whole DHA Egg
Meal 4 4 oz Tilapia
3 Whole DHA Eggs
Meal 5 4 oz Salmon
3 oz Chicken Breast
Meal 6 4 oz LEAN Sirloin
3 oz Chicken Breast
1tsp Avocado Oil
Training
Invalid Link Removed
Traps
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Barbell Shrugs
135
225
275 for 4 sets
Behind Back Smith Shrugs
225 for 4 sets
DB Shrugs
100 for 4 sets
Prone Shrugs on incline bench
70 for 3 sets
Cable Upright Rows with rope
4 sets
Donkey Calf and Ab Machine Superset*
Ab Machine for 15 reps and the below weight
30
30
25
25
20
20
15
15
10
10
5
5
Machine
Machine
Calves
1 plate each side
*Done back to back
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
PWO: 20 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL + Alcalean (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Katie and I were sitting down at 8:30pm while I was taking a break from work last night and boom, the baby kicked! I FELT IT! YEAH BUDDY! She is now 16 weeks pregnant—HOW EXCITING!
I gained five pounds since last week and my abs are still very very veiny. I am looking full and tight! Time to GROW.
My trap day was awesome and today I will hit some back.
On the business front, Apple Xtend has shipped to BB.com and will be in stock next week! This is awesome! Also, all new shipments from Scivation to retailers will be the NEW AND IMPROVED Grape Xtend. YES SIR AND YEAH BUDDY!
Time to rock!
Weight on Morning of 10-10-07: 167 lbs (Up Five LEAN Pounds Since Last Week!!!!!)
Diet
Meal 1 5 oz Tilapia
2 Whole DHA Eggs
1tsp Enova Oil
Meal 2 16 Egg Whites
2 TBSP Peanut Butter
Meal 3 5 oz Salmon
1 oz Tilapia
1 Whole DHA Egg
Meal 4 4 oz Tilapia
3 Whole DHA Eggs
Meal 5 4 oz Salmon
3 oz Chicken Breast
Meal 6 4 oz LEAN Sirloin
3 oz Chicken Breast
1tsp Avocado Oil
Training
Invalid Link Removed
Traps
(ALL 15 REPS TO FAILURE UNLESS NOTED)
Barbell Shrugs
135
225
275 for 4 sets
Behind Back Smith Shrugs
225 for 4 sets
DB Shrugs
100 for 4 sets
Prone Shrugs on incline bench
70 for 3 sets
Cable Upright Rows with rope
4 sets
Donkey Calf and Ab Machine Superset*
Ab Machine for 15 reps and the below weight
30
30
25
25
20
20
15
15
10
10
5
5
Machine
Machine
Calves
1 plate each side
*Done back to back
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
PWO: 20 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL + Alcalean (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Katie and I were sitting down at 8:30pm while I was taking a break from work last night and boom, the baby kicked! I FELT IT! YEAH BUDDY! She is now 16 weeks pregnant—HOW EXCITING!
I gained five pounds since last week and my abs are still very very veiny. I am looking full and tight! Time to GROW.
My trap day was awesome and today I will hit some back.
On the business front, Apple Xtend has shipped to BB.com and will be in stock next week! This is awesome! Also, all new shipments from Scivation to retailers will be the NEW AND IMPROVED Grape Xtend. YES SIR AND YEAH BUDDY!
Time to rock!
EasyEJL
Never enough
thanks for reminding me about that, arggh
Scivation
Board Sponsor
10-10-07
Weight on Morning of 10-11-07: 167 lbs (Time to EAT MORE!!!!!)
Diet
Meal 1 16 Egg Whites
2 TBSP Peanut Butter
Meal 2 7 oz LEAN Sirloin
12 Almonds
1tsp Enova Oil
Meal 3 4 oz Tilapia
3 Whole DHA Eggs
Meal 4 7 oz Tilapia
18 raw almonds
Meal 5 7 oz LEAN Sirloin
2 TBSP Peanut Butter
Meal 6 7 oz Albacore Tuna CANNED
18 Almonds
Training
Invalid Link Removed
BACK!! BUILD THIS WEAK BASTARD!!!
Deadlift
135x10
225x10
315x8
315x6
225x15
T Bar Rows
3 plates x 8
2 and a 25 x 10
2 plates x 6
Low Row
150 x 10 for 2 sets
WIDE Lat Pulldowns
100 x 15 for 2 sets
Front Cable Pullovers
42.5 x 15 for 2 sets
Barbell Pullover
50lbs x 1 set
Seated Calves
150 x 25 reps for 3 sets
Decline Situps
15 reps for 3 sets
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
PWO: 20 minutes at 3.4 speed and ZERO incline
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL + Alcalean (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Back was UNREAL! We hit it hard and heavy and by the end Lin and I were in pain. We did our cardio and limped out of Gold’s. We will be adding in some sets of 6-12 reps just to make sure we stimulate everything and give our bodies a little change. It felt good busting out some heavy deadlifts today!
I gained FIVE POUNDS! Since I still have ab veins and cuts in my glutes, I think I am gaining good weight! Thus, we will raise calories again tomorrow! Since we don’t see a need to go over 50g of protein per meal, we have decided to raise fats to 20 grams per meal from 15 grams. If I continue to gain LBM and not any fat like I am now, next Thursday we will add in 49 grams of protein post workout, essentially a meal 7. The week after that, we will add four servings of fat to that meal assuming NO fat gain. This raises my calories about 300 per week. After this point, we will add more fat if I keep gaining all LBM. I will take my calories as high as I can for the next ten weeks and I hope to stay as lean as I can. Since I have no real CHEAT MEAL anymore, I need to consistent caloric increases to GROW! Here is my diet effective tomorrow:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 11, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
4 Whole DHA eggs
49g protein, 20g fat
Meal 2 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 3 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 4 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 5 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 6 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Protein – 294g = 1,176 cals
Fat – 120g = 1080 cals
2,256 Kals
I have increased my calories by more than 1k post show and I have gained lean mass and have more ab veins than ever. I’d venture to say that I am LOSING BODYFAT! This mega-dosing of Xtend seems to make me vascular and hard all day long. Even I never expected such amazing results!
The 11th is chest day….time to kill it! One more thing….
YEAH BUDDY!
Weight on Morning of 10-11-07: 167 lbs (Time to EAT MORE!!!!!)
Diet
Meal 1 16 Egg Whites
2 TBSP Peanut Butter
Meal 2 7 oz LEAN Sirloin
12 Almonds
1tsp Enova Oil
Meal 3 4 oz Tilapia
3 Whole DHA Eggs
Meal 4 7 oz Tilapia
18 raw almonds
Meal 5 7 oz LEAN Sirloin
2 TBSP Peanut Butter
Meal 6 7 oz Albacore Tuna CANNED
18 Almonds
Training
Invalid Link Removed
BACK!! BUILD THIS WEAK BASTARD!!!
Deadlift
135x10
225x10
315x8
315x6
225x15
T Bar Rows
3 plates x 8
2 and a 25 x 10
2 plates x 6
Low Row
150 x 10 for 2 sets
WIDE Lat Pulldowns
100 x 15 for 2 sets
Front Cable Pullovers
42.5 x 15 for 2 sets
Barbell Pullover
50lbs x 1 set
Seated Calves
150 x 25 reps for 3 sets
Decline Situps
15 reps for 3 sets
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
PWO: 20 minutes at 3.4 speed and ZERO incline
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL + Alcalean (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Reflections
Back was UNREAL! We hit it hard and heavy and by the end Lin and I were in pain. We did our cardio and limped out of Gold’s. We will be adding in some sets of 6-12 reps just to make sure we stimulate everything and give our bodies a little change. It felt good busting out some heavy deadlifts today!
I gained FIVE POUNDS! Since I still have ab veins and cuts in my glutes, I think I am gaining good weight! Thus, we will raise calories again tomorrow! Since we don’t see a need to go over 50g of protein per meal, we have decided to raise fats to 20 grams per meal from 15 grams. If I continue to gain LBM and not any fat like I am now, next Thursday we will add in 49 grams of protein post workout, essentially a meal 7. The week after that, we will add four servings of fat to that meal assuming NO fat gain. This raises my calories about 300 per week. After this point, we will add more fat if I keep gaining all LBM. I will take my calories as high as I can for the next ten weeks and I hope to stay as lean as I can. Since I have no real CHEAT MEAL anymore, I need to consistent caloric increases to GROW! Here is my diet effective tomorrow:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 11, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
4 Whole DHA eggs
49g protein, 20g fat
Meal 2 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 3 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 4 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 5 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 6 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Protein – 294g = 1,176 cals
Fat – 120g = 1080 cals
2,256 Kals
I have increased my calories by more than 1k post show and I have gained lean mass and have more ab veins than ever. I’d venture to say that I am LOSING BODYFAT! This mega-dosing of Xtend seems to make me vascular and hard all day long. Even I never expected such amazing results!
The 11th is chest day….time to kill it! One more thing….
YEAH BUDDY!
Scivation
Board Sponsor
Nope. I do not cheat on my diet, period.
Scivation
Board Sponsor
10-11-07
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 16 Egg Whites
8 tsp Peanut Butter
Meal 3 7 oz Albacore Tuna CANNED
4 tsp FLAX Oil
Meal 4 3 oz Tilapia
4 Whole DHA Eggs
Meal 5 Chicken and Salmon
12 Almonds (measured to hit macro target)
Meal 6 Chicken and LEAN Sirloin
8 tsp Peanut Butter
Training
Invalid Link Removed
Chest
Incline Smith Bench
135 x 10
185 x 10
225 x 10
275 x 4
185 x 15
Flat Barbell Bench
135 x 10
225 x 6 for 2 sets
Flys
65 x 10 for 2 sets
50 x 15
Machine Press
170 x 15
180 x 15
Pec Dec
150 x 15 for 2 sets
Cable Crossovers
25 x 15 for 2 sets
Leg Press Calves
150 x 25 for 3 sets
Hanging Leg Raises
3 sets to failure
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
PWO: 20 minutes at 3.4 speed and ZERO incline
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL + Alcalean (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Konsyl Fiber
Reflections
Chest workout was out of control—my strength on incline smith press was fantastic!
Scivation is rocking and Xtend is out of control. All shipments out of our building for Grape Xtend are the new and improved flavor—YEAH BUDDY!
Scivation’s Diuretic hits next week! Expect our new book on Contest Prep, GAME DAY, very soon!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 16 Egg Whites
8 tsp Peanut Butter
Meal 3 7 oz Albacore Tuna CANNED
4 tsp FLAX Oil
Meal 4 3 oz Tilapia
4 Whole DHA Eggs
Meal 5 Chicken and Salmon
12 Almonds (measured to hit macro target)
Meal 6 Chicken and LEAN Sirloin
8 tsp Peanut Butter
Training
Invalid Link Removed
Chest
Incline Smith Bench
135 x 10
185 x 10
225 x 10
275 x 4
185 x 15
Flat Barbell Bench
135 x 10
225 x 6 for 2 sets
Flys
65 x 10 for 2 sets
50 x 15
Machine Press
170 x 15
180 x 15
Pec Dec
150 x 15 for 2 sets
Cable Crossovers
25 x 15 for 2 sets
Leg Press Calves
150 x 25 for 3 sets
Hanging Leg Raises
3 sets to failure
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
PWO: 20 minutes at 3.4 speed and ZERO incline
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Dialene 4 + Yohimbine HCL + Alcalean (Stubborn Fat Stack)
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Konsyl Fiber
Reflections
Chest workout was out of control—my strength on incline smith press was fantastic!
Scivation is rocking and Xtend is out of control. All shipments out of our building for Grape Xtend are the new and improved flavor—YEAH BUDDY!
Scivation’s Diuretic hits next week! Expect our new book on Contest Prep, GAME DAY, very soon!
Scivation
Board Sponsor
10-12-07
Weight
168.4—GAINING AGAIN!!! YES!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 7 oz Tilapia
24 Almonds
Meal 3 Tilapia
24 Almonds
Meal 4 3 oz Tilapia
4 oz Salmon
Meal 5 FROM BOSTON MARKET
Sirloin Steak NO SAUCE
Steamed Broccoli
Meal 6 16 Egg Whites
8 tsp Peanut Butter
Training
Invalid Link Removed
LEGS!
Leg Extension
110 x 15 for 2 sets
Squat
135 x 10
185 x 10 for 2 sets
Leg Press
4 plates x 10
5 plates x 10
6 plates x 10
7 plates x 8
7 plates x 8
4 plates x 15
V Squat
3 plates x 10 for 2 sets
2 plates x 15
leg curl
110 x 10 for 2 sets
80 x 15
Lying DB Leg Curl
30 x 15 for 2 sets
DB Walking Lunges
40 for 2 sets of 6 each leg
Tip Toe Smith Squats
95 x 15 for 2 sets
Leg Press Calves
150 x 25 for 3 sets
Ab Machine
30lbs x 15 for 3 sets
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
PWO: 20 minutes at 3.4 speed and ZERO incline
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Lin and I killed legs. Extra heavy, extra volume. It was one of those days. We were on fire! I am working my way back on squats after not doing them for a while and use them as a warm up. To shock the body, on almost all exercises, I am doing two heavier sets of 6-12 reps and then doing a final set of 15 with less weight per my High Reps to Hugeness protocol. It is intense and no muscle fiber goes unstimulated!
Shoulder day tomorrow and I am also doing something funky. Since I am not having a cheat meal, have decided to throw in a protein and unlimited veggie day with minimal fat to shock the system and also to get some good veggies in. If I like this, I might do it one to two times per week. I am going to be eating asparagus like it is going out of style! The science behind this? None. It is an experiment and a few years ago I wanted to bulk with no carbs and all veggies and protein, but never tried it. I am not going that extreme, but I figure one to two days a week might in fact make my other days more impactful. Again, we won’t know until we try! Here is my diet today:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 11, 2007
VEGGIE MADNESS EXPERIMENT—NO MORE THAN TWO DAYS PER WEEK!
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
8 oz Asparagus
49g protein, 10g carbs
Meal 2 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 3 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 4 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 5 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 6 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Protein – 294g = 1,176 cals
Carbs – 60g = 240 cals
1,416 Kals
There are fewer calories, but I have seen MANY bulks utilize this strategy. I have never tried it. I also think that with my sensitive digestive tract, this might be good for me to just give my stomach a break and CLEANSE itself. I am bulking, have no show until April 2009, and can afford some experimentation. Who knows, it might just work!
Today I am taking my daughter to a Pumpkin Patch and also getting MEAT for a Scivation cookout at Lobliner’s house tomorrow! The Machine will be on his driveway cooking up MANY types of meat for all who are hungry. If you’re in the area and want some chicken, beef, buffalo or salmon, give The Machine a call and he’ll cook it just the way you like it and serve it up with a big side of YEAH BUDDY!
Weight
168.4—GAINING AGAIN!!! YES!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 7 oz Tilapia
24 Almonds
Meal 3 Tilapia
24 Almonds
Meal 4 3 oz Tilapia
4 oz Salmon
Meal 5 FROM BOSTON MARKET
Sirloin Steak NO SAUCE
Steamed Broccoli
Meal 6 16 Egg Whites
8 tsp Peanut Butter
Training
Invalid Link Removed
LEGS!
Leg Extension
110 x 15 for 2 sets
Squat
135 x 10
185 x 10 for 2 sets
Leg Press
4 plates x 10
5 plates x 10
6 plates x 10
7 plates x 8
7 plates x 8
4 plates x 15
V Squat
3 plates x 10 for 2 sets
2 plates x 15
leg curl
110 x 10 for 2 sets
80 x 15
Lying DB Leg Curl
30 x 15 for 2 sets
DB Walking Lunges
40 for 2 sets of 6 each leg
Tip Toe Smith Squats
95 x 15 for 2 sets
Leg Press Calves
150 x 25 for 3 sets
Ab Machine
30lbs x 15 for 3 sets
Cardio
MORNING FAT DOG Walk: 90 minutes with the Stubborn Fat Stack!
PWO: 20 minutes at 3.4 speed and ZERO incline
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Lin and I killed legs. Extra heavy, extra volume. It was one of those days. We were on fire! I am working my way back on squats after not doing them for a while and use them as a warm up. To shock the body, on almost all exercises, I am doing two heavier sets of 6-12 reps and then doing a final set of 15 with less weight per my High Reps to Hugeness protocol. It is intense and no muscle fiber goes unstimulated!
Shoulder day tomorrow and I am also doing something funky. Since I am not having a cheat meal, have decided to throw in a protein and unlimited veggie day with minimal fat to shock the system and also to get some good veggies in. If I like this, I might do it one to two times per week. I am going to be eating asparagus like it is going out of style! The science behind this? None. It is an experiment and a few years ago I wanted to bulk with no carbs and all veggies and protein, but never tried it. I am not going that extreme, but I figure one to two days a week might in fact make my other days more impactful. Again, we won’t know until we try! Here is my diet today:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 11, 2007
VEGGIE MADNESS EXPERIMENT—NO MORE THAN TWO DAYS PER WEEK!
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
8 oz Asparagus
49g protein, 10g carbs
Meal 2 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 3 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 4 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 5 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 6 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Protein – 294g = 1,176 cals
Carbs – 60g = 240 cals
1,416 Kals
There are fewer calories, but I have seen MANY bulks utilize this strategy. I have never tried it. I also think that with my sensitive digestive tract, this might be good for me to just give my stomach a break and CLEANSE itself. I am bulking, have no show until April 2009, and can afford some experimentation. Who knows, it might just work!
Today I am taking my daughter to a Pumpkin Patch and also getting MEAT for a Scivation cookout at Lobliner’s house tomorrow! The Machine will be on his driveway cooking up MANY types of meat for all who are hungry. If you’re in the area and want some chicken, beef, buffalo or salmon, give The Machine a call and he’ll cook it just the way you like it and serve it up with a big side of YEAH BUDDY!
Scivation
Board Sponsor
10-13-07
Weight
169—MORE LEAN MASS!
Diet
Meal 1 16 Egg Whites
8 oz Asparagus
Meal 2 7 oz Chicken
1 Cup Broccoli
Meal 3 7 oz Tilapia
1 Cup Broccoli
Meal 4 7 oz Fish
8 oz Asparagus
Meal 5 At Restaurant
2 chicken breast grilled DRY
Lettuce
Meal 6 7 oz Fish
12 oz Asparagus
Training
Invalid Link Removed
Shoulders and Traps
Smith Shoulder Press
135 x 10
185 x 10
225 x 6
225 x 4
135 x 15
Behind Back Smith Shrugs
225 x 10
315 x 10 for 3 sets
225 x 15
Lateral Raise
30 x 10 for 3 sets
20 x 15
DB Shoulder Press
50 x 10 for 3 sets
Rear Delt
70 x 15
90 x 10 for 2 sets
Rear Delt Rows
110 x 10 reps for 3 sets
Machine Lateral Raise
70 x 15 for 2 sets
Front Raise
15 x 15 for 1 set
Standing Calves
125 x 25 for 3 sets
Decline Sit Ups
15 for 3 sets
Cardio
MORNING FAT DOG Walk: 90 minutes
PWO: 12 minutes at 3.4 speed and ZERO incline (wife picked me up to go shopping)
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Amazing shoulder workout. I was strong and in the zone and crushed some weights! Training is UNREAL!
I am back to my normal diet tomorrow and loved the protein and veggie ONLY day. It made me feel good and also just gave me a nice break from ALL THAT FOOD! Now, I am ready to enjoy chowing down again! I will probably throw one of these in on Wednesday again and then continue to do these once or twice a week. I am scheduled to raise calories by one meal of 49 grams of protein next Thursday. Since I am gaining ALL LEAN MASS, calorie raises will be regular. The rule is that as long as the veins are still on my abs, the calories will be increased every Thursday! The next step is adding that meal seven. Next week we will add the 49 grams of protein and the week after we will add the 20 grams of fat. We will then either raise fat every meal or add an eighth meal. We will decide when the time comes as long as my bodyfat stays VERY low and I am getting bigger and more muscular! The veggie day also cleaned me out if ya’ know what I’m sayin’ and I feel light as a feather! I also gained another .5lbs of LEAN MASS! I am a lean mass gaining machine right now. NINE POUNDS IN TWO WEEKS AND NO CARBS! Take that haters and naysayers and take this straight to the dome, “YEAH BUDDY!”
Weight
169—MORE LEAN MASS!
Diet
Meal 1 16 Egg Whites
8 oz Asparagus
Meal 2 7 oz Chicken
1 Cup Broccoli
Meal 3 7 oz Tilapia
1 Cup Broccoli
Meal 4 7 oz Fish
8 oz Asparagus
Meal 5 At Restaurant
2 chicken breast grilled DRY
Lettuce
Meal 6 7 oz Fish
12 oz Asparagus
Training
Invalid Link Removed
Shoulders and Traps
Smith Shoulder Press
135 x 10
185 x 10
225 x 6
225 x 4
135 x 15
Behind Back Smith Shrugs
225 x 10
315 x 10 for 3 sets
225 x 15
Lateral Raise
30 x 10 for 3 sets
20 x 15
DB Shoulder Press
50 x 10 for 3 sets
Rear Delt
70 x 15
90 x 10 for 2 sets
Rear Delt Rows
110 x 10 reps for 3 sets
Machine Lateral Raise
70 x 15 for 2 sets
Front Raise
15 x 15 for 1 set
Standing Calves
125 x 25 for 3 sets
Decline Sit Ups
15 for 3 sets
Cardio
MORNING FAT DOG Walk: 90 minutes
PWO: 12 minutes at 3.4 speed and ZERO incline (wife picked me up to go shopping)
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Pre Cardio: 2 scoops
During WO: 6 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Amazing shoulder workout. I was strong and in the zone and crushed some weights! Training is UNREAL!
I am back to my normal diet tomorrow and loved the protein and veggie ONLY day. It made me feel good and also just gave me a nice break from ALL THAT FOOD! Now, I am ready to enjoy chowing down again! I will probably throw one of these in on Wednesday again and then continue to do these once or twice a week. I am scheduled to raise calories by one meal of 49 grams of protein next Thursday. Since I am gaining ALL LEAN MASS, calorie raises will be regular. The rule is that as long as the veins are still on my abs, the calories will be increased every Thursday! The next step is adding that meal seven. Next week we will add the 49 grams of protein and the week after we will add the 20 grams of fat. We will then either raise fat every meal or add an eighth meal. We will decide when the time comes as long as my bodyfat stays VERY low and I am getting bigger and more muscular! The veggie day also cleaned me out if ya’ know what I’m sayin’ and I feel light as a feather! I also gained another .5lbs of LEAN MASS! I am a lean mass gaining machine right now. NINE POUNDS IN TWO WEEKS AND NO CARBS! Take that haters and naysayers and take this straight to the dome, “YEAH BUDDY!”
Scivation
Board Sponsor
10-15-07
Weight
171 LEAN POUNDS! CONTEST PREP TIME!!!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Chicken
8 tsp Peanut Butter
Meal 3 Tilapia
2 tsp Flax Oil
12 Almonds
Meal 4 Albacore Tuna
2 tsp Enova Oil
12 Almonds
Meal 5 LEAN Sirloin
4 tsp Peanut Butter
Meal 6 16 Egg Whites
8 tsp Peanut Butter
Training
Invalid Link Removed
BACK—GROWTH TIME!!
Deadlift
135x10
225x10
335 x 3
225 x 15
Rows
135 x 10 for 3 sets
T Bar Rows
2 plates x 10 for 3 sets
WIDE Lat Pulldowns
120 x 15 for 2 sets
Close Grp Lat Pulldowns
120 x 15 for 2 sets
Low Row
150 x 10 for 2 sets
Front Cable Pullovers
42.5 x 15 for 2 sets
Cable Concentration Rows to abs
1 set
Barbell Pullover
40lbs x 15 for 1 set
Leg Press Calves
150 x 25 reps for 3 sets
Hanging Leg Raise with Slings
3 sets to failure
Cardio
MORNING FAT DOG Walk: 90 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Strong as an ox in the gym! I left nothing there! My back is toast and my lats are ready to take wind and fly away. I cannot wait to step onstage four weeks into my BULK this weekend! This is stress free and FUN!
Weight
171 LEAN POUNDS! CONTEST PREP TIME!!!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Chicken
8 tsp Peanut Butter
Meal 3 Tilapia
2 tsp Flax Oil
12 Almonds
Meal 4 Albacore Tuna
2 tsp Enova Oil
12 Almonds
Meal 5 LEAN Sirloin
4 tsp Peanut Butter
Meal 6 16 Egg Whites
8 tsp Peanut Butter
Training
Invalid Link Removed
BACK—GROWTH TIME!!
Deadlift
135x10
225x10
335 x 3
225 x 15
Rows
135 x 10 for 3 sets
T Bar Rows
2 plates x 10 for 3 sets
WIDE Lat Pulldowns
120 x 15 for 2 sets
Close Grp Lat Pulldowns
120 x 15 for 2 sets
Low Row
150 x 10 for 2 sets
Front Cable Pullovers
42.5 x 15 for 2 sets
Cable Concentration Rows to abs
1 set
Barbell Pullover
40lbs x 15 for 1 set
Leg Press Calves
150 x 25 reps for 3 sets
Hanging Leg Raise with Slings
3 sets to failure
Cardio
MORNING FAT DOG Walk: 90 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Strong as an ox in the gym! I left nothing there! My back is toast and my lats are ready to take wind and fly away. I cannot wait to step onstage four weeks into my BULK this weekend! This is stress free and FUN!
Scivation
Board Sponsor
10-16-07
Weight
167.6—Time to eat and time to drop water!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Tuna
4 Whole DHA Eggs
Meal 3 Tilapia
2 tsp Flax Oil
12 Almonds
Meal 4 Chicken
2 Whole DHA Eggs
2 tsp Flax Oil
Meal 5 LEAN Sirloin
8 tsp Peanut Butter
Meal 6 Chicken
8 tsp Peanut Butter
Training
Invalid Link Removed
Chest
Incline Smith Bench
135 x 10
185 x 10
225 x 15
275 x 4
185 x 15
Flat Barbell Bench
135 x 10
225 x 8
225 x 6
Machine Press
180 x 15 for 2 sets
Flys
60 x 10 for 2 sets
40 x 15
Incline DB Press
40 x 15
Pec Dec
150 x 15 for 2 sets
Cable Crossovers
25 x 15 for 2 sets
Seated Calf Press
150 x 25 for 3 sets
Machine Crunch
30 x 15 for 4 sets
Cardio
MORNING FAT DOG Walk: 90 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
It gets better and better and I keep getting leaner and leaner. On Saturday, I will step onstage and make it happen, LEAN BULK STYLE WITH NO PREP!
Apple Xtend is here!
Invalid Link Removed
And as for the Lobliner in the tummy, IT'S A BOY!!!!!
Invalid Link Removed
Invalid Link Removed
YEAH BUDDY!!!!!!!!!!!!!!!!!!!!
I started taking Scivation Showtime yesterday for my show Saturday and have already dropped over three pounds of water. This stuff is potent!
Time to take what’s mine—YEAH BUDDY!
ONE MORE THING!
Download The Game Day PEAK WEEK E-Book FREE!
________________________________________
Invalid Link Removed
Invalid Link Removed
Game Day--The Final Pre Competition Peak Week Strategies You Will Ever Need!
After dieting for months in order to step onto the competitive bodybuilding stage, you want nothing more than to step on that stage in your best condition ever! You want to be lean, hard, dry and vascular with full muscles. Simply put, you want to look like you came out of a comic book. All bodybuilders fear stepping on stage flat, smooth, holding water, and not at their full potential. The final week before a competition is often called "Peak Week" because bodybuilders will implement various strategies in an attempt to make themselves look the best they possible can come competition day; they want to attain peak condition on that day. The strategies used include water, sodium, potassium, and carbohydrate manipulation. Done right, these strategies could mean the difference between 1st and 2nd place. Done wrong, these strategies could mean you not placing or standing backstage cramping up. Through both using these strategies on competitors we train as well as ourselves, Scivation has ironed out all the details you need in order to make your peak week a success! This book includes the exact program used by Scivation President Marc Lobliner to win his class at the Heart of Texas Bodybuilding Championships! Visit Invalid Link Removed NOW and download your free copy!
Weight
167.6—Time to eat and time to drop water!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Tuna
4 Whole DHA Eggs
Meal 3 Tilapia
2 tsp Flax Oil
12 Almonds
Meal 4 Chicken
2 Whole DHA Eggs
2 tsp Flax Oil
Meal 5 LEAN Sirloin
8 tsp Peanut Butter
Meal 6 Chicken
8 tsp Peanut Butter
Training
Invalid Link Removed
Chest
Incline Smith Bench
135 x 10
185 x 10
225 x 15
275 x 4
185 x 15
Flat Barbell Bench
135 x 10
225 x 8
225 x 6
Machine Press
180 x 15 for 2 sets
Flys
60 x 10 for 2 sets
40 x 15
Incline DB Press
40 x 15
Pec Dec
150 x 15 for 2 sets
Cable Crossovers
25 x 15 for 2 sets
Seated Calf Press
150 x 25 for 3 sets
Machine Crunch
30 x 15 for 4 sets
Cardio
MORNING FAT DOG Walk: 90 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
It gets better and better and I keep getting leaner and leaner. On Saturday, I will step onstage and make it happen, LEAN BULK STYLE WITH NO PREP!
Apple Xtend is here!
Invalid Link Removed
And as for the Lobliner in the tummy, IT'S A BOY!!!!!
Invalid Link Removed
Invalid Link Removed
YEAH BUDDY!!!!!!!!!!!!!!!!!!!!
I started taking Scivation Showtime yesterday for my show Saturday and have already dropped over three pounds of water. This stuff is potent!
Time to take what’s mine—YEAH BUDDY!
ONE MORE THING!
Download The Game Day PEAK WEEK E-Book FREE!
________________________________________
Invalid Link Removed
Invalid Link Removed
Game Day--The Final Pre Competition Peak Week Strategies You Will Ever Need!
After dieting for months in order to step onto the competitive bodybuilding stage, you want nothing more than to step on that stage in your best condition ever! You want to be lean, hard, dry and vascular with full muscles. Simply put, you want to look like you came out of a comic book. All bodybuilders fear stepping on stage flat, smooth, holding water, and not at their full potential. The final week before a competition is often called "Peak Week" because bodybuilders will implement various strategies in an attempt to make themselves look the best they possible can come competition day; they want to attain peak condition on that day. The strategies used include water, sodium, potassium, and carbohydrate manipulation. Done right, these strategies could mean the difference between 1st and 2nd place. Done wrong, these strategies could mean you not placing or standing backstage cramping up. Through both using these strategies on competitors we train as well as ourselves, Scivation has ironed out all the details you need in order to make your peak week a success! This book includes the exact program used by Scivation President Marc Lobliner to win his class at the Heart of Texas Bodybuilding Championships! Visit Invalid Link Removed NOW and download your free copy!
Scivation
Board Sponsor
17 weeks!
Scivation
Board Sponsor
10-17-07
Diet
Meal 1 16 Egg Whites
8 oz Asparagus
Meal 2 Tilapia
Meal 3 Tilapia
8 oz Asparagus
Meal 4 Tilapia
8 oz Asparagus
Meal 5 Tilapia
8 oz Asparagus
Meal 6 Chicken
8 oz Asparagus
Meal 7 Chicken
8 oz Asparagus
Training
Invalid Link Removed
LEGS!
Leg Extension
130 x 15 for 2 sets
Squat
135 x 10 for 2 sets
185 x 8 for 2 sets
225 x 6
Leg Press
5 plates x 10 for 2 sets
6 plates x 10
3 plates x 15
V Squat
3 plates x 10 for 2 sets
2 plates x 15
Seated leg curl
10 reps for 2 sets
15 reps
Lying Leg Curl
15 reps for 2 sets
DB Walking Lunges
40 for 2 sets of 6 each leg
Tip Toe Smith Squats
95 x 15 for 2 sets
Standing Calves
125 x 25 for 3 sets
Decline Sit Ups
15 reps for 3 sets
Cardio
MORNING FAT DOG Walk: 90 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
Almost SHOWTIME! I had a great leg workout and felt very strong. I am building my way back up on squats after not doing them for a long time and my lower back feels fine!
Also, my dog isn’t as fat anymore, so cardio will be cut down to 60 minutes.
Diet
Meal 1 16 Egg Whites
8 oz Asparagus
Meal 2 Tilapia
Meal 3 Tilapia
8 oz Asparagus
Meal 4 Tilapia
8 oz Asparagus
Meal 5 Tilapia
8 oz Asparagus
Meal 6 Chicken
8 oz Asparagus
Meal 7 Chicken
8 oz Asparagus
Training
Invalid Link Removed
LEGS!
Leg Extension
130 x 15 for 2 sets
Squat
135 x 10 for 2 sets
185 x 8 for 2 sets
225 x 6
Leg Press
5 plates x 10 for 2 sets
6 plates x 10
3 plates x 15
V Squat
3 plates x 10 for 2 sets
2 plates x 15
Seated leg curl
10 reps for 2 sets
15 reps
Lying Leg Curl
15 reps for 2 sets
DB Walking Lunges
40 for 2 sets of 6 each leg
Tip Toe Smith Squats
95 x 15 for 2 sets
Standing Calves
125 x 25 for 3 sets
Decline Sit Ups
15 reps for 3 sets
Cardio
MORNING FAT DOG Walk: 90 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
Almost SHOWTIME! I had a great leg workout and felt very strong. I am building my way back up on squats after not doing them for a long time and my lower back feels fine!
Also, my dog isn’t as fat anymore, so cardio will be cut down to 60 minutes.
Scivation
Board Sponsor
10-18-07
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TWO DAYS OUT AND FOUR WEEKS INTO MY BULK! Never Thought I’d Say That!!!!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Lean Wild Salmon
Meal 3 Atlantic Salmon
Meal 4 Atlantic Salmon
Meal 5 Lean Wild Salmon
Peanut Butter
Meal 6 LEAN Sirloin
Peanut Butter
Meal 7 16 Egg Whites
8 tsp Peanut Butter
Training
Invalid Link Removed
Shoulders and Traps
Smith Shoulder Press
135 x 10
185 x 10
205 x 8
225 x 6
135 x 15
Behind Back Smith Shrugs
225 x 10
315 x 10 for 3 sets
225 x 15
Barbell Shrugs
225 x 10
275 x 10 for 2 sets
185 x 15
Lateral Raise
25 x 10 for 2 sets
15 x 15
Rear Delt
90 x 15 for 3 sets
Rear Delt Rows
110 x 10 reps for 2 sets
70 x 15
DB Shoulder Press
45 x 15 for 2 sets
Cable Behind Back Lateral Raise
25 x 15 for 2 sets
Seated Calf Press
150 x 25 for 3 sets
Hanging Leg Raises
3 sets
Cardio
MORNING FAT DOG Walk: 60 minutes
PWO: 20 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
Almost SHOWTIME! I had a great leg workout and felt very strong. I am building my way back up on squats after not doing them for a long time and my lower back feels fine!
Also, my dog isn’t as fat anymore, so cardio will be cut down to 60 minutes. I am HAPPY as 90 minutes is just plain BORING!
The Xtend Megadose is keeping me FULL AND HARD! YES!
ONE DAY OUT! YEAH BUDDY!
Invalid Link Removed
Thursday Pic
FYI, Here is my new diet effective yesterday:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 17, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
4 Whole DHA eggs
49g protein, 20g fat
Meal 2 7 oz Fish
49g protein
Meal 3 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 4 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 5 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 6 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 7 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Protein – 343g = 1,372 cals
Fat – 120g = 1080 cals
2,452 Kals
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 17, 2007
VEGGIE MADNESS EXPERIMENT—NO MORE THAN TWO DAYS PER WEEK!
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
8 oz Asparagus
49g protein, 10g carbs
Meal 2 7 oz Fish
49g protein
Meal 3 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 4 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 5 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 6 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 7 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Protein – 343g = 1,372 cals
Carbs – 60g = 240 cals
1,612 Kals
Invalid Link Removed
TWO DAYS OUT AND FOUR WEEKS INTO MY BULK! Never Thought I’d Say That!!!!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Lean Wild Salmon
Meal 3 Atlantic Salmon
Meal 4 Atlantic Salmon
Meal 5 Lean Wild Salmon
Peanut Butter
Meal 6 LEAN Sirloin
Peanut Butter
Meal 7 16 Egg Whites
8 tsp Peanut Butter
Training
Invalid Link Removed
Shoulders and Traps
Smith Shoulder Press
135 x 10
185 x 10
205 x 8
225 x 6
135 x 15
Behind Back Smith Shrugs
225 x 10
315 x 10 for 3 sets
225 x 15
Barbell Shrugs
225 x 10
275 x 10 for 2 sets
185 x 15
Lateral Raise
25 x 10 for 2 sets
15 x 15
Rear Delt
90 x 15 for 3 sets
Rear Delt Rows
110 x 10 reps for 2 sets
70 x 15
DB Shoulder Press
45 x 15 for 2 sets
Cable Behind Back Lateral Raise
25 x 15 for 2 sets
Seated Calf Press
150 x 25 for 3 sets
Hanging Leg Raises
3 sets
Cardio
MORNING FAT DOG Walk: 60 minutes
PWO: 20 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
Almost SHOWTIME! I had a great leg workout and felt very strong. I am building my way back up on squats after not doing them for a long time and my lower back feels fine!
Also, my dog isn’t as fat anymore, so cardio will be cut down to 60 minutes. I am HAPPY as 90 minutes is just plain BORING!
The Xtend Megadose is keeping me FULL AND HARD! YES!
ONE DAY OUT! YEAH BUDDY!
Invalid Link Removed
Thursday Pic
FYI, Here is my new diet effective yesterday:
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 17, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
4 Whole DHA eggs
49g protein, 20g fat
Meal 2 7 oz Fish
49g protein
Meal 3 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 4 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 5 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 6 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Meal 7 7 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
49g protein, 20g fat
Protein – 343g = 1,372 cals
Fat – 120g = 1080 cals
2,452 Kals
THE MACHINE’S LOW CARB LEAN MASS YEAH BUDDY Diet – October 17, 2007
VEGGIE MADNESS EXPERIMENT—NO MORE THAN TWO DAYS PER WEEK!
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 7 Egg Whites
8 oz Asparagus
49g protein, 10g carbs
Meal 2 7 oz Fish
49g protein
Meal 3 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 4 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 5 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 6 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Meal 7 7 oz Fish
8 oz Asparagus
49g protein, 10g carbs
Protein – 343g = 1,372 cals
Carbs – 60g = 240 cals
1,612 Kals
Scivation
Board Sponsor
10-19-07
Weight
168 Morning of show!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Lean Wild Salmon
Meal 3 Lean Wild Salmon
Almond Butter
Meal 4 Atlantic Salmon
Almond Butter
Meal 5 Lean Wild Salmon
Almond Butter
Meal 6 LEAN Sirloin
Almond Butter
Meal 7 Lean Wild Salmon
Almond Butter
Training
Invalid Link Removed
Arms
EZ Bar Curls
40 x 10
60 x 10
80 x 10 for 2 sets
60 x 15
Skull Krushers
60 x 10
80 x 10 for 2 sets
50 x 15
Preacher Curls
Wide Grip
65 x 15 for 2 sets
45 x15
Weighted Dips
25 x 10
45 x 10 for 2 sets
BW x 15
Hammer Curls
40 x 10 for 2 sets
30 x 15
Rev Grip Pressdowns
3 sets of 10, forgot weight
1 set of 15
Cable Curls
2 sets of 10
1 set of 15
Forearms
2 sets of 15
Seated Calves
150 x 25 2 sets
Decline Situps
3 sets 15
Cardio
MORNING FAT DOG Walk: 60 minutes
PWO: 20 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
SHOWTIME!
Off to compete four weeks into my bulk!!
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Weight
168 Morning of show!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Lean Wild Salmon
Meal 3 Lean Wild Salmon
Almond Butter
Meal 4 Atlantic Salmon
Almond Butter
Meal 5 Lean Wild Salmon
Almond Butter
Meal 6 LEAN Sirloin
Almond Butter
Meal 7 Lean Wild Salmon
Almond Butter
Training
Invalid Link Removed
Arms
EZ Bar Curls
40 x 10
60 x 10
80 x 10 for 2 sets
60 x 15
Skull Krushers
60 x 10
80 x 10 for 2 sets
50 x 15
Preacher Curls
Wide Grip
65 x 15 for 2 sets
45 x15
Weighted Dips
25 x 10
45 x 10 for 2 sets
BW x 15
Hammer Curls
40 x 10 for 2 sets
30 x 15
Rev Grip Pressdowns
3 sets of 10, forgot weight
1 set of 15
Cable Curls
2 sets of 10
1 set of 15
Forearms
2 sets of 15
Seated Calves
150 x 25 2 sets
Decline Situps
3 sets 15
Cardio
MORNING FAT DOG Walk: 60 minutes
PWO: 20 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
SHOWTIME!
Off to compete four weeks into my bulk!!
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Scivation
Board Sponsor
10-20-07
Weight
167 Weigh In!
Diet
Meal 1 2 Whole Eggs
LEAN Sirloin
Food Eaten ALL DAY
Lean Wild Salmon
Almond Butter
Peanut Butter
After Prejudge at Steakhouse
LEAN Sirloin
Chicken
Peanuts
After Show
LEAN Sirloin
Peanut Butter
Training
Off for show
Cardio
POSING!
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Vasocharge and Xtend taken throughout day!
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
I am now a National Level NPC Bodybuilder—YEAH BUDDY!
Invalid Link Removed
I went into this not expecting to do anything cool, as I have been bulking for four weeks, but I got second in the Open Men’s Middleweight class and am now nationally qualified! Time to prep for Nationals in 2009! YEAH BUDDY!
Not bad for mid bulk, eh?
Weight
167 Weigh In!
Diet
Meal 1 2 Whole Eggs
LEAN Sirloin
Food Eaten ALL DAY
Lean Wild Salmon
Almond Butter
Peanut Butter
After Prejudge at Steakhouse
LEAN Sirloin
Chicken
Peanuts
After Show
LEAN Sirloin
Peanut Butter
Training
Off for show
Cardio
POSING!
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Vasocharge and Xtend taken throughout day!
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
I am now a National Level NPC Bodybuilder—YEAH BUDDY!
Invalid Link Removed
I went into this not expecting to do anything cool, as I have been bulking for four weeks, but I got second in the Open Men’s Middleweight class and am now nationally qualified! Time to prep for Nationals in 2009! YEAH BUDDY!
Not bad for mid bulk, eh?
Scivation
Board Sponsor
10-21-07
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Lean Wild Salmon
Meal 3 Atlantic Salmon
Salad
Meal 4 Sirloin
Peanut Butter
Meal 5 Lean Wild Salmon
Almonds
Meal 6 LEAN Sirloin
Almonds
Meal 7 Lean Wild Salmon
Meal 8 LEAN Sirloin
Almonds
Training
Off for travel and rest for video shoot
Cardio
60 minutes AM cardio
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Vasocharge and Xtend taken throughout day!
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
Today I traveled to Idaho to film Phase 2 of the Tri Phase Training DVD. I will be in Boise until Wednesday night then I fly to Albany, NY on Friday. I am going to eat clean this week, but will not really measure or keep track. Basically lean meat, veggies and almonds with A LOT of Xtend during filming of the video, which is HARD! My goal is to gain baby! And with megadosed Xtend, lean protein, healthy fats and NO CARBS, gaining LBM is what I shall do!
Time to rock it. I feel awesome and am ready to DO WERK—YEAH BUDDY!
The year of Scivation is coming, 2008. Are you ready? YEAH BUDDY! LARGE APPLE XTEND (90 serving) IS HERE AND SHOULD BE FOR SALE THIS WEEK!
Diet
Meal 1 16 Egg Whites
8 tsp Peanut Butter
Meal 2 Lean Wild Salmon
Meal 3 Atlantic Salmon
Salad
Meal 4 Sirloin
Peanut Butter
Meal 5 Lean Wild Salmon
Almonds
Meal 6 LEAN Sirloin
Almonds
Meal 7 Lean Wild Salmon
Meal 8 LEAN Sirloin
Almonds
Training
Off for travel and rest for video shoot
Cardio
60 minutes AM cardio
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
Vasocharge and Xtend taken throughout day!
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
Today I traveled to Idaho to film Phase 2 of the Tri Phase Training DVD. I will be in Boise until Wednesday night then I fly to Albany, NY on Friday. I am going to eat clean this week, but will not really measure or keep track. Basically lean meat, veggies and almonds with A LOT of Xtend during filming of the video, which is HARD! My goal is to gain baby! And with megadosed Xtend, lean protein, healthy fats and NO CARBS, gaining LBM is what I shall do!
Time to rock it. I feel awesome and am ready to DO WERK—YEAH BUDDY!
The year of Scivation is coming, 2008. Are you ready? YEAH BUDDY! LARGE APPLE XTEND (90 serving) IS HERE AND SHOULD BE FOR SALE THIS WEEK!
Scivation
Board Sponsor
Thanks man!
I was the ony one smiling backstage and I didn't eat one carb to carb up leading into the show. I just kept my bulk the same! :bb2:
Scivation
Board Sponsor
Thanks Sir!
Scivation
Board Sponsor
10-22-07
Diet
Meal 1 Steak
Egg Whites
Meal 2 Steak
Chicken
Broccoli
Salad
Meal 3 Packet Wild Salmon
Meal 4 Steak
Salad
Chicken
Meal 5 Steak
Halibut
Salad
Broccoli
Training
Tri-Phase Part 2 Days ONE AND TWO-WOW!
Cardio
I trained my whole body for four hours.
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY! We did the workout nutrition twice, once before each “day”.
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
I ate only five meals and am set to go to eight, but Derek and I GRUBBED some all you can eat steak to make up for lost calories. When traveling and bulking, I eat CLEAN and NON BUTTERED OR TOPPING food and just eat as much as I can. I don’t even use salad dressing. Just meat and veggies DRY! And I love it!
Today, we film part two of the video! Here is Part One ready to rock!
Invalid Link Removed
Time to rock this. YEAH BUDDY!
Diet
Meal 1 Steak
Egg Whites
Meal 2 Steak
Chicken
Broccoli
Salad
Meal 3 Packet Wild Salmon
Meal 4 Steak
Salad
Chicken
Meal 5 Steak
Halibut
Salad
Broccoli
Training
Tri-Phase Part 2 Days ONE AND TWO-WOW!
Cardio
I trained my whole body for four hours.
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY! We did the workout nutrition twice, once before each “day”.
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Scivation SHOWTIME!
Reflections
I ate only five meals and am set to go to eight, but Derek and I GRUBBED some all you can eat steak to make up for lost calories. When traveling and bulking, I eat CLEAN and NON BUTTERED OR TOPPING food and just eat as much as I can. I don’t even use salad dressing. Just meat and veggies DRY! And I love it!
Today, we film part two of the video! Here is Part One ready to rock!
Invalid Link Removed
Time to rock this. YEAH BUDDY!
Scivation
Board Sponsor
10-25-07
Diet
Meal 1 18 Egg Whites
8 tsp Peanut Butter
Grapefruit
Meal 2 16 Egg Whites
8 tsp Peanut Butter
Grapefruit
Meal 3 Lean Wild Salmon
Asaragus
Almonds
Meal 4 Lean Wild Salmon
Asaragus
Almonds
Meal 5 Cashew Chicken
Peanut Butter
Asparagus
Meal 6 18 Egg Whites
8 tsp Peanut Butter
Training
Bench Chest Assistance Exercises
Smith Shoulder Press
135 x 10
185 x 10
225 x 6
235 x 4
185 x 10
CGBP
135 x 10
185 x 10
205 x 10
205 x 10
Dips
45 on waist for 3 sets of 10
Pressdowns
4 sets of 10-15
Rear Delt Machine
80 x 10 for 3 sets
Lateral Raises
25 x 10 for 3 sets
Decline Situps
3 x 15
Seated Calf Press
150 x 25 for 3 sets
Cardio
PreWO: 30 minutes
PWO: 20 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
I am done competing for a while and this time I mean it! I need to gain size and I will! I am up to 182 and my ab veins and cuts are still showing! We just got done filming for two straight days on our new video, TriPhase Training Phase 2. LiftRite with Jim Britain is up as well for phase one and it is awesome! We will also have a TriPhase that is NOT a LiftRite that will launch in about two weeks. Check it out!
Invalid Link Removed
This video is off the hook!
I have decided to do a powerlifting split. We will be taking in, get ready for it, CARBS!, to fuel my PERFORMANCE! It is about more than physique now, it is about performing and I will be adding carbs to my diet. Here is the new diet:
THE MACHINE’S LEAN MASS YEAH BUDDY Diet – October 24, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 9 Egg Whites
4 Whole DHA eggs
Grapefruit or Oats or Fruit
56g protein, 20g fat, 30g carbs
Meal 2 8 oz Fish
Grapefruit or Oats or Fruit
8tsp Peanut Butter
56g protein, 20g fat, 30g carbs
Meal 3 8 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat
Meal 4 8 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat
Meal 5 8 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat
Meal 6 8 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat
Protein - 336g = 1,344 cals
Fat - 120g = 1,080 cals
Carbs – 60g = 240 cals
2,664 Kals
I will be raising calories quite often and my next increase will be to add more fat to each meal.
My training will be elaborated on more in the future with a book. Please do not ask why I am doing certain things as it will be explained later. Here it is so far:
Monday
Squat 10 sets of 3
Abs
Calves
Tuesday - Squat Assist 6-12 reps
Leg Press or Hack Squat
Leg Extension
Lunges
Wednesday
Bench 10 sets of 3 with 2 second pause at bottom of each rep
Abs
Calves
Thursday - Bench Assist 6-12 reps
Shoulder Press
CGBP
Dips
Pressdowns
Friday
Deadlift 10 sets of 3 with a complete stop and 2 second “reset” at bottom
Abs
Calves
Saturday - Back Assist
Pullups
Low Rows
Straight Arm Pulldowns
Leg Curls
Diet
Meal 1 18 Egg Whites
8 tsp Peanut Butter
Grapefruit
Meal 2 16 Egg Whites
8 tsp Peanut Butter
Grapefruit
Meal 3 Lean Wild Salmon
Asaragus
Almonds
Meal 4 Lean Wild Salmon
Asaragus
Almonds
Meal 5 Cashew Chicken
Peanut Butter
Asparagus
Meal 6 18 Egg Whites
8 tsp Peanut Butter
Training
Bench Chest Assistance Exercises
Smith Shoulder Press
135 x 10
185 x 10
225 x 6
235 x 4
185 x 10
CGBP
135 x 10
185 x 10
205 x 10
205 x 10
Dips
45 on waist for 3 sets of 10
Pressdowns
4 sets of 10-15
Rear Delt Machine
80 x 10 for 3 sets
Lateral Raises
25 x 10 for 3 sets
Decline Situps
3 x 15
Seated Calf Press
150 x 25 for 3 sets
Cardio
PreWO: 30 minutes
PWO: 20 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
I am done competing for a while and this time I mean it! I need to gain size and I will! I am up to 182 and my ab veins and cuts are still showing! We just got done filming for two straight days on our new video, TriPhase Training Phase 2. LiftRite with Jim Britain is up as well for phase one and it is awesome! We will also have a TriPhase that is NOT a LiftRite that will launch in about two weeks. Check it out!
Invalid Link Removed
This video is off the hook!
I have decided to do a powerlifting split. We will be taking in, get ready for it, CARBS!, to fuel my PERFORMANCE! It is about more than physique now, it is about performing and I will be adding carbs to my diet. Here is the new diet:
THE MACHINE’S LEAN MASS YEAH BUDDY Diet – October 24, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 9 Egg Whites
4 Whole DHA eggs
Grapefruit or Oats or Fruit
56g protein, 20g fat, 30g carbs
Meal 2 8 oz Fish
Grapefruit or Oats or Fruit
8tsp Peanut Butter
56g protein, 20g fat, 30g carbs
Meal 3 8 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat
Meal 4 8 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat
Meal 5 8 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat
Meal 6 8 oz Fish
8tsp PB or 24 almonds or 4 oz Avocado or 4tsp macadamia oil/flax oil/enova oil/olive oil/smart balance oil
56g protein, 20g fat
Protein - 336g = 1,344 cals
Fat - 120g = 1,080 cals
Carbs – 60g = 240 cals
2,664 Kals
I will be raising calories quite often and my next increase will be to add more fat to each meal.
My training will be elaborated on more in the future with a book. Please do not ask why I am doing certain things as it will be explained later. Here it is so far:
Monday
Squat 10 sets of 3
Abs
Calves
Tuesday - Squat Assist 6-12 reps
Leg Press or Hack Squat
Leg Extension
Lunges
Wednesday
Bench 10 sets of 3 with 2 second pause at bottom of each rep
Abs
Calves
Thursday - Bench Assist 6-12 reps
Shoulder Press
CGBP
Dips
Pressdowns
Friday
Deadlift 10 sets of 3 with a complete stop and 2 second “reset” at bottom
Abs
Calves
Saturday - Back Assist
Pullups
Low Rows
Straight Arm Pulldowns
Leg Curls
Scivation
Board Sponsor
10-26-07
Weight: 183!
Diet
Meal 1 Lean Wild Salmon
Asaragus
Almonds
Meal 2 Lean Wild Salmon
Almonds
Meal 3 PREWO Lean Wild Salmon
Almonds
Grapefruit
Meal 4 PWO Lean Wild Salmon
Almonds
Grapefruit
Meal 5 MEETING LEAN Sirloin
Salad Bar
Broccoli
Meal 6 Restauarnt Terriyaki Salmon
Egg Whites
Salad
Training
DEADLIFT DAY!
DEADLIFTS!
135 x 10
225 x 6
315 x 3
365 x 3 for 10 sets
Cardio
PreWO: 30 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Invalid Link Removed
90 serving Refreshing Apple Xtend and SHOWTIME are in stock!
Deadlifts were HARD! I am traveling yet eating all of my meals and eating mostly CLEAN! This will be the best bulk ever!
And boy will my back grow!
Since this workout was so hard, I have adjusted it so the BIG THREE are the ONLY things we do on Monday, Wednesday and Friday. Here it is:
Monday
Squat 10 sets of 3
Tuesday - Squat Assist 6-12 reps
Leg Press or Hack Squat
Leg Extension
Lunges
Abs
Calves
Wednesday
Bench 10 sets of 3 with 2 second pause at bottom of each rep
Thursday - Bench Assist 6-12 reps
Shoulder Press
CGBP
Dips
Pressdowns
Abs
Calves
Friday
Deadlift 10 sets of 3 with a complete stop and 2 second “reset” at bottom
Saturday - Back Assist
Pullups
Low Rows
Straight Arm Pulldowns
Leg Curls
Abs
Calves
It is now the morning of 10/27 and I downed egg whites and wheat toast with peanut butter. Time to hit the gym then fly back and see my AMAZINGLY BEAUTIFUL FAMILY!
I REALLY MISS KAMI! I cried for an hour alone in my room last night thinking about Kami, Thomas (the one in the oven) and my wife Katie. I am truly blessed to be able to have such a perfect family at home and to think that my pride and passion translates 100% in what I do for a living is amazing. The other day while competing believe it or not, I had a woman come up and THANK me for helping prevent diabetes in her and her family’s life. She also uses it with CHILDREN at a diabetes clinic! She has read our books and uses the Cut Diet without refeeds on these borderline diabetic children and they are getting leaner and feeling better AND controlling blood sugar. Since my father died from this horrible, debilitating disease, this has really made me think how much I love helping people reach their goals. Not just physique goals, but HEALTHY LIFESTYLE goals.
Time to hit some back and arms. YEAH BUDDY!
Weight: 183!
Diet
Meal 1 Lean Wild Salmon
Asaragus
Almonds
Meal 2 Lean Wild Salmon
Almonds
Meal 3 PREWO Lean Wild Salmon
Almonds
Grapefruit
Meal 4 PWO Lean Wild Salmon
Almonds
Grapefruit
Meal 5 MEETING LEAN Sirloin
Salad Bar
Broccoli
Meal 6 Restauarnt Terriyaki Salmon
Egg Whites
Salad
Training
DEADLIFT DAY!
DEADLIFTS!
135 x 10
225 x 6
315 x 3
365 x 3 for 10 sets
Cardio
PreWO: 30 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Invalid Link Removed
90 serving Refreshing Apple Xtend and SHOWTIME are in stock!
Deadlifts were HARD! I am traveling yet eating all of my meals and eating mostly CLEAN! This will be the best bulk ever!
And boy will my back grow!
Since this workout was so hard, I have adjusted it so the BIG THREE are the ONLY things we do on Monday, Wednesday and Friday. Here it is:
Monday
Squat 10 sets of 3
Tuesday - Squat Assist 6-12 reps
Leg Press or Hack Squat
Leg Extension
Lunges
Abs
Calves
Wednesday
Bench 10 sets of 3 with 2 second pause at bottom of each rep
Thursday - Bench Assist 6-12 reps
Shoulder Press
CGBP
Dips
Pressdowns
Abs
Calves
Friday
Deadlift 10 sets of 3 with a complete stop and 2 second “reset” at bottom
Saturday - Back Assist
Pullups
Low Rows
Straight Arm Pulldowns
Leg Curls
Abs
Calves
It is now the morning of 10/27 and I downed egg whites and wheat toast with peanut butter. Time to hit the gym then fly back and see my AMAZINGLY BEAUTIFUL FAMILY!
I REALLY MISS KAMI! I cried for an hour alone in my room last night thinking about Kami, Thomas (the one in the oven) and my wife Katie. I am truly blessed to be able to have such a perfect family at home and to think that my pride and passion translates 100% in what I do for a living is amazing. The other day while competing believe it or not, I had a woman come up and THANK me for helping prevent diabetes in her and her family’s life. She also uses it with CHILDREN at a diabetes clinic! She has read our books and uses the Cut Diet without refeeds on these borderline diabetic children and they are getting leaner and feeling better AND controlling blood sugar. Since my father died from this horrible, debilitating disease, this has really made me think how much I love helping people reach their goals. Not just physique goals, but HEALTHY LIFESTYLE goals.
Time to hit some back and arms. YEAH BUDDY!
Scivation
Board Sponsor
10-27-07
Diet
Meal 1 Restaurant Egg whites
PREWO Whole Wheat Toast (2 slices or ~30g carbs)
Peanut Butter
Meal 2 Restaurant 2 whole eggs
PWO 2 Pancakes (~50g carbs)
Meal 3 Lean Wild Salmon
Almonds
Meal 4 Lean Wild Salmon
Almonds
Meal 5 Restaurant Chicken Salad with lettuce and chicken ONLY
Almonds
Meal 6 18 Egg Whites
8 tsp Peanut Butter
Training
DEADLIFT ASSIST DAY!
Pull ups
1 x 8
2 x 6
Barbell Rows
135 x 10
185 x 8 for 3 sets
135 x 15
Leg Curls
3 sets of 8
1 set of 15
Low Rows
2 sets of 10
Pullovers with Cable
2 sets of 15
Barbell Pullovers
1 x 15 with 50lbs
Fixed Bar Curls
50 x 10
80 x 10 for 3 sets
Alternate DB Curls
45 x 6 for 2 sets
Forearm Superset of reverse wrist curls and reverse curls
2 sets of 15
Donkey Calves
3 sets of 25
Hanging Leg Raises
3 sets of 10
Decline Sit Ups
3 sets of 15
Cardio
PreWO: 30 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
What a pump and what a day! My back is on FIRE and today was tough. I am really looking VERY vascular and full and expect to be 200 pounds at 6% bodyfat shortly. Not possible? WATCH ME!
The diet stayed good when traveling and I love ordering at restaurants and NOT dieting. Rocking the Tupperware gets old FAST!
Diet
Meal 1 Restaurant Egg whites
PREWO Whole Wheat Toast (2 slices or ~30g carbs)
Peanut Butter
Meal 2 Restaurant 2 whole eggs
PWO 2 Pancakes (~50g carbs)
Meal 3 Lean Wild Salmon
Almonds
Meal 4 Lean Wild Salmon
Almonds
Meal 5 Restaurant Chicken Salad with lettuce and chicken ONLY
Almonds
Meal 6 18 Egg Whites
8 tsp Peanut Butter
Training
DEADLIFT ASSIST DAY!
Pull ups
1 x 8
2 x 6
Barbell Rows
135 x 10
185 x 8 for 3 sets
135 x 15
Leg Curls
3 sets of 8
1 set of 15
Low Rows
2 sets of 10
Pullovers with Cable
2 sets of 15
Barbell Pullovers
1 x 15 with 50lbs
Fixed Bar Curls
50 x 10
80 x 10 for 3 sets
Alternate DB Curls
45 x 6 for 2 sets
Forearm Superset of reverse wrist curls and reverse curls
2 sets of 15
Donkey Calves
3 sets of 25
Hanging Leg Raises
3 sets of 10
Decline Sit Ups
3 sets of 15
Cardio
PreWO: 30 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND—YEAH BUDDY!
PreWO: 2 scoops with vasocharge
During WO: 8 scoops
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
What a pump and what a day! My back is on FIRE and today was tough. I am really looking VERY vascular and full and expect to be 200 pounds at 6% bodyfat shortly. Not possible? WATCH ME!
The diet stayed good when traveling and I love ordering at restaurants and NOT dieting. Rocking the Tupperware gets old FAST!
Scivation
Board Sponsor
10-28-07
Weight
182.4. NEED MORE FOOD!
Diet
Meal 1 18 Egg Whites
8 tsp Peanut Butter
Meal 2 Albacore Tuna
Almonds
Meal 3 Chicken
Peanut Butter
Meal 4 Chicken and Tuna
Peanut Butter
Meal 5 CHEAT MEAL OUT WITH WIFE AND CHILD
Sushi
Other yummy stuff for Marc on a Bulk
Meal 6 18 Egg Whites
8 tsp Peanut Butter
Training
OFF
Cardio
Mowed my lawn for TWO HOURS and played with Kami at park!
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Tomorrow is 10 sets of 3 on squats. Today I rested and my back is a MESS! Let’s rock the week of the 29th. YEAH BUDDY!
Weight
182.4. NEED MORE FOOD!
Diet
Meal 1 18 Egg Whites
8 tsp Peanut Butter
Meal 2 Albacore Tuna
Almonds
Meal 3 Chicken
Peanut Butter
Meal 4 Chicken and Tuna
Peanut Butter
Meal 5 CHEAT MEAL OUT WITH WIFE AND CHILD
Sushi
Other yummy stuff for Marc on a Bulk
Meal 6 18 Egg Whites
8 tsp Peanut Butter
Training
OFF
Cardio
Mowed my lawn for TWO HOURS and played with Kami at park!
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Tomorrow is 10 sets of 3 on squats. Today I rested and my back is a MESS! Let’s rock the week of the 29th. YEAH BUDDY!
Scivation
Board Sponsor
It is all for them though!
Scivation
Board Sponsor
10-29-07
Weight
186. STILL LEAN!!
Diet
Meal 1 18 Egg Whites
8 tsp Peanut Butter
Grapefruit
Meal 2 Chicken
Almonds
Broccoli and Green Beans
Meal 3 LEAN Sirloin
Peanut Butter
Broccoli and Green Beans
Meal 4 Chicken
Almonds
Broccoli and Green Beans
Meal 5 Lean Wild Salmon
Peanut Butter
Broccoli and Green Beans
Meal 6 18 Egg Whites
8 tsp Peanut Butter
Broccoli and Green Beans
Training
SQUATS!
10 sets of 3 with 225 pounds ATG squats. I am starting low since I haven’t done these in a long time and also to make sure I don’t tweak my lower back and knee.
Barbell Shrugs
225 x 15
315 x 10 for 3 sets
225 x 15
Donkey Calves
3 sets of 10
Curls
3 sets of 10
Hanging Leg Raise
3 sets
Machine Preacher Curl
3 sets of 10
Cardio
PreWO: 30 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
What a session! I even did MORE than squats I felt so good! I am now doing a modified version of the Cut Diet Lean Mass (Invalid Link Removed) except I am having cheat meals and not carb meals and eating all grapefruit around training. Here is my new diet—3k calories! I am NOT counting calories from veggies for simplicity nor am I measuring. I have six more weeks left on this bulk and if that is my one pleasure, so be it! I measure everything else.
Here is the new diet!
THE MACHINE’S CUT DIET LEAN MASS YEAH BUDDY Diet - October 29, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 18 Egg Whites
10tsp Peanut Butter
Grapefruit
56g protein, 25g fat, 30g carbs
Meal 2 8 oz Lean Meat
8tsp Peanut Butter
Grapefruit
Veggies
56g protein, 25g fat, 30g carbs
Meal 3 8 oz Lean Meat
10tsp PB or 30 almonds
Veggies
56g protein, 25g fat
Meal 4 8 oz Lean Meat
10tsp PB or 30 almonds
Veggies
56g protein, 25g fat
Meal 5 8 oz Lean Meat
10tsp PB or 30 almonds
Veggies
56g protein, 25g fat
Meal 6 8 oz Lean Meat
10tsp PB or 30 almonds
Veggies
56g protein, 25g fat
Protein - 336g = 1,344 cals 46%
Fat - 150g = 1,350 cals 46%
Carbs - 60g = 240 cals 8%
2,934 Kals
Weight
186. STILL LEAN!!
Diet
Meal 1 18 Egg Whites
8 tsp Peanut Butter
Grapefruit
Meal 2 Chicken
Almonds
Broccoli and Green Beans
Meal 3 LEAN Sirloin
Peanut Butter
Broccoli and Green Beans
Meal 4 Chicken
Almonds
Broccoli and Green Beans
Meal 5 Lean Wild Salmon
Peanut Butter
Broccoli and Green Beans
Meal 6 18 Egg Whites
8 tsp Peanut Butter
Broccoli and Green Beans
Training
SQUATS!
10 sets of 3 with 225 pounds ATG squats. I am starting low since I haven’t done these in a long time and also to make sure I don’t tweak my lower back and knee.
Barbell Shrugs
225 x 15
315 x 10 for 3 sets
225 x 15
Donkey Calves
3 sets of 10
Curls
3 sets of 10
Hanging Leg Raise
3 sets
Machine Preacher Curl
3 sets of 10
Cardio
PreWO: 30 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
APPLE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
What a session! I even did MORE than squats I felt so good! I am now doing a modified version of the Cut Diet Lean Mass (Invalid Link Removed) except I am having cheat meals and not carb meals and eating all grapefruit around training. Here is my new diet—3k calories! I am NOT counting calories from veggies for simplicity nor am I measuring. I have six more weeks left on this bulk and if that is my one pleasure, so be it! I measure everything else.
Here is the new diet!
THE MACHINE’S CUT DIET LEAN MASS YEAH BUDDY Diet - October 29, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meal 1 18 Egg Whites
10tsp Peanut Butter
Grapefruit
56g protein, 25g fat, 30g carbs
Meal 2 8 oz Lean Meat
8tsp Peanut Butter
Grapefruit
Veggies
56g protein, 25g fat, 30g carbs
Meal 3 8 oz Lean Meat
10tsp PB or 30 almonds
Veggies
56g protein, 25g fat
Meal 4 8 oz Lean Meat
10tsp PB or 30 almonds
Veggies
56g protein, 25g fat
Meal 5 8 oz Lean Meat
10tsp PB or 30 almonds
Veggies
56g protein, 25g fat
Meal 6 8 oz Lean Meat
10tsp PB or 30 almonds
Veggies
56g protein, 25g fat
Protein - 336g = 1,344 cals 46%
Fat - 150g = 1,350 cals 46%
Carbs - 60g = 240 cals 8%
2,934 Kals
Scivation
Board Sponsor
10-30-07
Weight
187. I have gained 27 TOTAL pounds in five weeks.
Diet
Meal 1 18 Egg Whites
Peanut Butter
Grapefruit
Meal 2 Chicken
Peanut Butter
Grapefruit
Broccoli and Green Beans
Meal 3 LEAN Sirloin
Almonds
Broccoli and Green Beans
Meal 4 Lean Wild Salmon
Almonds
Broccoli and Green Beans
Meal 5 Lean Wild Salmon
Peanut Butter
Broccoli and Green Beans
Meal 6 Chicken
Peanut Butter
Spinach
Training
SQUAT ASSIST!
One Legged Leg Press
135 x 10
225 x 10
275 x 8 for three sets
Leg Press
5 plates for 3 sets of 15
V Squat
2 plates for 2 sets of 15
Lunges
4 sets of 6 with 40lb dumbbells
Leg Extension
2 sets of 15
Standing Calf Raise
4 sets of increasing weight
Skullkrushers
50 x 15
70 x 10 for 3 sets
Pressdowns
5 sets
Decline Sit Ups
3 sets of 15
Cardio
PreWO: 30 minutes
PM FAT Dog Walk: 35 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
GRAPE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Today’s workout was great! My legs were very pumped and I got a hell of a sweat worked up. Cardio at 3.8 speed is a breeze now that I am eating!
Tomorrow is Trick or Treat AND bench day. Time to go scare up a BIG CHEST!
TRICK OR TREAT!!!
Invalid Link Removed
Invalid Link Removed
Weight
187. I have gained 27 TOTAL pounds in five weeks.
Diet
Meal 1 18 Egg Whites
Peanut Butter
Grapefruit
Meal 2 Chicken
Peanut Butter
Grapefruit
Broccoli and Green Beans
Meal 3 LEAN Sirloin
Almonds
Broccoli and Green Beans
Meal 4 Lean Wild Salmon
Almonds
Broccoli and Green Beans
Meal 5 Lean Wild Salmon
Peanut Butter
Broccoli and Green Beans
Meal 6 Chicken
Peanut Butter
Spinach
Training
SQUAT ASSIST!
One Legged Leg Press
135 x 10
225 x 10
275 x 8 for three sets
Leg Press
5 plates for 3 sets of 15
V Squat
2 plates for 2 sets of 15
Lunges
4 sets of 6 with 40lb dumbbells
Leg Extension
2 sets of 15
Standing Calf Raise
4 sets of increasing weight
Skullkrushers
50 x 15
70 x 10 for 3 sets
Pressdowns
5 sets
Decline Sit Ups
3 sets of 15
Cardio
PreWO: 30 minutes
PM FAT Dog Walk: 35 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
GRAPE Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Fiber
Very Green Veggie Supplement
Reflections
Today’s workout was great! My legs were very pumped and I got a hell of a sweat worked up. Cardio at 3.8 speed is a breeze now that I am eating!
Tomorrow is Trick or Treat AND bench day. Time to go scare up a BIG CHEST!
TRICK OR TREAT!!!
Invalid Link Removed
Invalid Link Removed