Road to SHRED Log
- Thread starter Scivation
- Start date
Scivation
Board Sponsor
Thanks, I appreciate that!
Scivation
Board Sponsor
10-31-07
Weight
188. I am gaining 1lb per day!
Diet
Meal 1 18 Egg Whites
Peanut Butter
Grapefruit
Meal 2 Chicken
Peanut Butter
Grapefruit
Broccoli and Green Beans
Meal 3 Lean Wild Salmon
Almonds
Spinach
Meal 4 LEAN Sirloin
Peanut Butter
Green Beans
Meal 5 Chicken
Salad Mix with lettuce, cabbage and carrots
Peanut Butter
Meal 6 18 Egg Whites
Peanut Butter
Green Beans
Training
BENCH!
Bench Press with 2 second PAUSE at bottom
235 x 3 for 10 sets
Flat Machine Bench
3 sets of 15
Curls
60 x 15 for 3 sets
Incline Curls
35lbs for 3 sets of 15
Calves
3 sets of 25 with 150lbs
Abs
3 sets Hanging Leg Raises
Cardio
PreWO: 30 minutes
PWO: 20 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
This was the greatest night of my life. Kami had a blast and that is all that matters.
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
THE COOLEST VIDEO EVER!
[nomedia="http://www.youtube.com/watch?v=APMk25LlnXw"]YouTube - Broadcast Yourself.[/nomedia]
Weight
188. I am gaining 1lb per day!
Diet
Meal 1 18 Egg Whites
Peanut Butter
Grapefruit
Meal 2 Chicken
Peanut Butter
Grapefruit
Broccoli and Green Beans
Meal 3 Lean Wild Salmon
Almonds
Spinach
Meal 4 LEAN Sirloin
Peanut Butter
Green Beans
Meal 5 Chicken
Salad Mix with lettuce, cabbage and carrots
Peanut Butter
Meal 6 18 Egg Whites
Peanut Butter
Green Beans
Training
BENCH!
Bench Press with 2 second PAUSE at bottom
235 x 3 for 10 sets
Flat Machine Bench
3 sets of 15
Curls
60 x 15 for 3 sets
Incline Curls
35lbs for 3 sets of 15
Calves
3 sets of 25 with 150lbs
Abs
3 sets Hanging Leg Raises
Cardio
PreWO: 30 minutes
PWO: 20 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
This was the greatest night of my life. Kami had a blast and that is all that matters.
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
THE COOLEST VIDEO EVER!
[nomedia="http://www.youtube.com/watch?v=APMk25LlnXw"]YouTube - Broadcast Yourself.[/nomedia]
Scivation
Board Sponsor
11-1-07
Weight
187.6. I seem to be leveling out for a day.
Diet
Meal 1 18 Egg Whites
Peanut Butter
Grapefruit
Meal 2 Lean Wild Salmon
Peanut Butter
Grapefruit
Broccoli and Green Beans
Meal 3 Lean Wild Salmon
Almonds
Spinach
Meal 4 LEAN Sirloin
Peanut Butter
Green Beans
Meal 5 Chicken
Whole DHA Eggs
Almonds
Salad Mix with lettuce, cabbage and carrots
Meal 6 18 Egg Whites
Peanut Butter
Training
BENCH Assist
Smith Shoulder Press
135 x 10
185 x 10
225 x 6
185 x 8
185 x 8
CGBP
135 x 10
185 x 10
225 x 6
225 x 6
225 x 6
Weighted Dips
BW x 10
45lbs x 10
Lateral Raise
3 sets of 12 with 25
Pressdowns
4 sets
Front Delt Raise
15 reps and 15lbs
DonkeyCalves
3 x 10
Abs
3 sets Decline Situps
Cardio
PreWO: 30 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
Very Green Veggie Supplement
Reflections
Weight is going up and I still have veins in my abs. My 32 pants fit my waist the same as they did at 160!
Weight
187.6. I seem to be leveling out for a day.
Diet
Meal 1 18 Egg Whites
Peanut Butter
Grapefruit
Meal 2 Lean Wild Salmon
Peanut Butter
Grapefruit
Broccoli and Green Beans
Meal 3 Lean Wild Salmon
Almonds
Spinach
Meal 4 LEAN Sirloin
Peanut Butter
Green Beans
Meal 5 Chicken
Whole DHA Eggs
Almonds
Salad Mix with lettuce, cabbage and carrots
Meal 6 18 Egg Whites
Peanut Butter
Training
BENCH Assist
Smith Shoulder Press
135 x 10
185 x 10
225 x 6
185 x 8
185 x 8
CGBP
135 x 10
185 x 10
225 x 6
225 x 6
225 x 6
Weighted Dips
BW x 10
45lbs x 10
Lateral Raise
3 sets of 12 with 25
Pressdowns
4 sets
Front Delt Raise
15 reps and 15lbs
DonkeyCalves
3 x 10
Abs
3 sets Decline Situps
Cardio
PreWO: 30 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
Very Green Veggie Supplement
Reflections
Weight is going up and I still have veins in my abs. My 32 pants fit my waist the same as they did at 160!
Scivation
Board Sponsor
11-2-07
Weight
188.2
Diet
Meal 1 18 Egg Whites
Peanut Butter
Grapefruit
Meal 2 Lean Wild Salmon
Peanut Butter
Grapefruit
Green Beans
Meal 3 Restaurant Lean Sirloin
Salmon
Broccoli
Salad with dressing and blue cheese
2 pieces of yummy bread and butter (YUMMY!)
Meal 4 LEAN Wild Salmon
Peanut Butter
Zucchini
Meal 5 Egg Whites
Whole DHA Eggs
Peanut Butter
Green Beans
Training
Deadlift Day
Deadlift
I pulled something in my back, but I still finished with my warm up weight.
135 x 6
225 x 3 for 12 sets
Rows
135 x 15
185 x 10
225 x 6 for 2 sets
Wide Grip Curls
60 x 12 for 3 sets
Prone Incline Curls
30 x 12 for 3 sets
Seated Calves
3 x 25 with 150
Abs
3 sets hanging leg raises
Cardio
PreWO: 30 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
Very Green Veggie Supplement
Reflections
My back is a mess. It looks like deadlifts will be a light day from now until it heals. Oh well, I will make up for it with other back exercises!
It is my lower right back and it hurts to even bend over at all. I will play through it and these last five weeks of my bulk will be awesome!
I missed a meal but was in meetings, so since I am bulking, I made up for it with yummy bread and a smile. YEAH BUDDY!
Weight
188.2
Diet
Meal 1 18 Egg Whites
Peanut Butter
Grapefruit
Meal 2 Lean Wild Salmon
Peanut Butter
Grapefruit
Green Beans
Meal 3 Restaurant Lean Sirloin
Salmon
Broccoli
Salad with dressing and blue cheese
2 pieces of yummy bread and butter (YUMMY!)
Meal 4 LEAN Wild Salmon
Peanut Butter
Zucchini
Meal 5 Egg Whites
Whole DHA Eggs
Peanut Butter
Green Beans
Training
Deadlift Day
Deadlift
I pulled something in my back, but I still finished with my warm up weight.
135 x 6
225 x 3 for 12 sets
Rows
135 x 15
185 x 10
225 x 6 for 2 sets
Wide Grip Curls
60 x 12 for 3 sets
Prone Incline Curls
30 x 12 for 3 sets
Seated Calves
3 x 25 with 150
Abs
3 sets hanging leg raises
Cardio
PreWO: 30 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
Very Green Veggie Supplement
Reflections
My back is a mess. It looks like deadlifts will be a light day from now until it heals. Oh well, I will make up for it with other back exercises!
It is my lower right back and it hurts to even bend over at all. I will play through it and these last five weeks of my bulk will be awesome!
I missed a meal but was in meetings, so since I am bulking, I made up for it with yummy bread and a smile. YEAH BUDDY!
Scivation
Board Sponsor
11-3-07
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 IHOP! CHEAT
Meal 3 LEAN Wild Salmon
Almonds
Green Beans
Meal 4 LEAN Wild Salmon
Almonds
Green Beans
Meal 5 Italian Food CHEAT!!!
Meal 6 Egg Whites
Whole DHA Eggs
Training
Back with Ernie—we killed it and I forgot weight and reps, so here it is!
Pull Ups
3 sets of 8-10
Lat Pull Downs
Rows
Up to 275
Low Rows
3 sets
Concentration Pull Downs to Chest
3 sets
Behind the Back Smith Shrugs
Up to 275, 3 sets of 10-15
Cardio
PreWO: 30 minutes
PM FAT DOG WALK!: 35 minutes
The Xtend Megadose Experiment
WITH Watermelon XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Watermelon Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
My back is HEALED! Ernie and I tore it up and will be training together regularly now at least once a month. Ernie is bulked to 230 and is HUGE!
Today is my last day of dietary freedom. I will only cheat once a week max now and will dial it in so when I DO diet, the calculations will be easy. The CHA Diet is my choice. I will move to the 3,000 calorie CHA plan and start on November 4. This way, I can increase calories consistently for five weeks and switching to the CHA CUT will be simple and effective. This diet is so damn easy to transition to bulk and cut with that it is ridiculous! Here is my diet!
THE MACHINE’S CHA LEAN MASS Diet – November 4, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
3000 Calorie Plan
Meals Carbs Protein Fat Calories
Meal 1 0 56 30 494
Meal 2 0 56 30 494
Meal 3 0 56 30 494
Meal 4 0 56 30 494
Meal 5 0 56 30 494
Meal 6 0 56 30 494
Total 0 336 180 2964
Meal 1 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 6 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
VEGGIE DAYS!
56 Grams of Protein per Meal Plan
Meals Carbs Protein Fat Calories
Meal 1 20 56 0 304
Meal 2 20 56 0 304
Meal 3 20 56 0 304
Meal 4 20 56 0 304
Meal 5 20 56 0 304
Meal 6 20 56 0 304
Total 120 336 0 1824
Meal 1 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 6 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Time to get it on. I expect to hit a LEAN 200 pounds in five weeks, then I will cut it down to 5% bodyfat and maintain for another 10 weeks, then LEAN bulk again. The goal? 195lbs ONSTAGE at 3.5% bodyfat in less than two years.
YEAH BUDDY!
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 IHOP! CHEAT
Meal 3 LEAN Wild Salmon
Almonds
Green Beans
Meal 4 LEAN Wild Salmon
Almonds
Green Beans
Meal 5 Italian Food CHEAT!!!
Meal 6 Egg Whites
Whole DHA Eggs
Training
Back with Ernie—we killed it and I forgot weight and reps, so here it is!
Pull Ups
3 sets of 8-10
Lat Pull Downs
Rows
Up to 275
Low Rows
3 sets
Concentration Pull Downs to Chest
3 sets
Behind the Back Smith Shrugs
Up to 275, 3 sets of 10-15
Cardio
PreWO: 30 minutes
PM FAT DOG WALK!: 35 minutes
The Xtend Megadose Experiment
WITH Watermelon XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Watermelon Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
My back is HEALED! Ernie and I tore it up and will be training together regularly now at least once a month. Ernie is bulked to 230 and is HUGE!
Today is my last day of dietary freedom. I will only cheat once a week max now and will dial it in so when I DO diet, the calculations will be easy. The CHA Diet is my choice. I will move to the 3,000 calorie CHA plan and start on November 4. This way, I can increase calories consistently for five weeks and switching to the CHA CUT will be simple and effective. This diet is so damn easy to transition to bulk and cut with that it is ridiculous! Here is my diet!
THE MACHINE’S CHA LEAN MASS Diet – November 4, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
3000 Calorie Plan
Meals Carbs Protein Fat Calories
Meal 1 0 56 30 494
Meal 2 0 56 30 494
Meal 3 0 56 30 494
Meal 4 0 56 30 494
Meal 5 0 56 30 494
Meal 6 0 56 30 494
Total 0 336 180 2964
Meal 1 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 6 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
VEGGIE DAYS!
56 Grams of Protein per Meal Plan
Meals Carbs Protein Fat Calories
Meal 1 20 56 0 304
Meal 2 20 56 0 304
Meal 3 20 56 0 304
Meal 4 20 56 0 304
Meal 5 20 56 0 304
Meal 6 20 56 0 304
Total 120 336 0 1824
Meal 1 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 6 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Time to get it on. I expect to hit a LEAN 200 pounds in five weeks, then I will cut it down to 5% bodyfat and maintain for another 10 weeks, then LEAN bulk again. The goal? 195lbs ONSTAGE at 3.5% bodyfat in less than two years.
YEAH BUDDY!
EasyEJL
Never enough
That will be something to see for sure. You were what around 163ish at that bodyfat in texas?
Distilled Water
Board Sponsor
Ahhhhaaa. The C.H.A!!! Nice. I read the book the other day and I have been really fasinated by it. I'm going to give it a go within the next year.
Scivation
Board Sponsor
11-4-07
Weight
191
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 LEAN Wild Salmon
Macadamia Nut Oil
Meal 3 LEAN Wild Salmon
Extra VIRGIN (yeah buddy, virgins RULE!) Olive Oil
Meal 4 LEAN Wild Salmon
Flax Oil
Peanut Butter
Meal 5 LEAN Wild Salmon
Avocado Oil
Salad Greens
Meal 6 Egg Whites
Whole DHA Eggs
Training
OFF
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH Watermelon XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Watermelon Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
Today I spent time with my family and got stuff done around the house as well as caught up on work. Next week is time to ROCK! I am over 190 with CLEAR ABS NOW! YES!
One again, my diet:
THE MACHINE’S CHA LEAN MASS Diet – November 4, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
3000 Calorie Plan
Meals Carbs Protein Fat Calories
Meal 1 0 56 30 494
Meal 2 0 56 30 494
Meal 3 0 56 30 494
Meal 4 0 56 30 494
Meal 5 0 56 30 494
Meal 6 0 56 30 494
Total 0 336 180 2964
Meal 1 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 6 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
VEGGIE DAYS!
56 Grams of Protein per Meal Plan
Meals Carbs Protein Fat Calories
Meal 1 20 56 0 304
Meal 2 20 56 0 304
Meal 3 20 56 0 304
Meal 4 20 56 0 304
Meal 5 20 56 0 304
Meal 6 20 56 0 304
Total 120 336 0 1824
Meal 1 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 6 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Weight
191
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 LEAN Wild Salmon
Macadamia Nut Oil
Meal 3 LEAN Wild Salmon
Extra VIRGIN (yeah buddy, virgins RULE!) Olive Oil
Meal 4 LEAN Wild Salmon
Flax Oil
Peanut Butter
Meal 5 LEAN Wild Salmon
Avocado Oil
Salad Greens
Meal 6 Egg Whites
Whole DHA Eggs
Training
OFF
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH Watermelon XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Watermelon Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
Today I spent time with my family and got stuff done around the house as well as caught up on work. Next week is time to ROCK! I am over 190 with CLEAR ABS NOW! YES!
One again, my diet:
THE MACHINE’S CHA LEAN MASS Diet – November 4, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
3000 Calorie Plan
Meals Carbs Protein Fat Calories
Meal 1 0 56 30 494
Meal 2 0 56 30 494
Meal 3 0 56 30 494
Meal 4 0 56 30 494
Meal 5 0 56 30 494
Meal 6 0 56 30 494
Total 0 336 180 2964
Meal 1 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 6 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
VEGGIE DAYS!
56 Grams of Protein per Meal Plan
Meals Carbs Protein Fat Calories
Meal 1 20 56 0 304
Meal 2 20 56 0 304
Meal 3 20 56 0 304
Meal 4 20 56 0 304
Meal 5 20 56 0 304
Meal 6 20 56 0 304
Total 120 336 0 1824
Meal 1 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 6 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
EasyEJL
Never enough
I use my time in the morning checking posts while I take my supplements, thank god I had caps in my hand and not water in my mouth when I saw this piece 
Scivation
Board Sponsor
I was 161 in Texas. Now I am serious! :head:
Scivation
Board Sponsor
It is an awesome diet and leads to LBM only gains!
Scivation
Board Sponsor
11-5-07
Weight
188. Wednesday we add in a meal 7!
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 LEAN Wild Salmon
Macadamia Nut Oil
Meal 3 Albacore Tuna
Flax Oil
Meal 4 LEAN Wild Salmon
Extra VIRGIN (I found a virgin! What a rarity!) Olive Oil
Meal 5 LEAN Wild Salmon
Flax Oil
Salad Greens
Meal 6 Egg Whites
Whole DHA Eggs
Training
SQUATS!
135 x 10
185 x 6
20 sets of 3 with 235 pounds ATG squats. This felt SO good and the pump was so amazing I couldn’t stop at just 10!
Barbell Shrugs
225 x 15 for 3 sets
Curls
60 x 15 for 3 sets
Calf Press
3 sets of 25
Decline Situps
3 sets of 20
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH Grape and Apple XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
WOW! 20 sets of squats. I did not feel like stopping. My quads were pumped and I was on fire. I feel great today!
As you can see, I am a Pescetarian again. Low and behold, eating chicken and beef messes me up! I am a gas-making machine! After one day on all fish and eggs, I am cured!
Time to kill it and GROW! I am 188 today, down three pounds. Tomorrow, the calories go UP!
Weight
188. Wednesday we add in a meal 7!
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 LEAN Wild Salmon
Macadamia Nut Oil
Meal 3 Albacore Tuna
Flax Oil
Meal 4 LEAN Wild Salmon
Extra VIRGIN (I found a virgin! What a rarity!) Olive Oil
Meal 5 LEAN Wild Salmon
Flax Oil
Salad Greens
Meal 6 Egg Whites
Whole DHA Eggs
Training
SQUATS!
135 x 10
185 x 6
20 sets of 3 with 235 pounds ATG squats. This felt SO good and the pump was so amazing I couldn’t stop at just 10!
Barbell Shrugs
225 x 15 for 3 sets
Curls
60 x 15 for 3 sets
Calf Press
3 sets of 25
Decline Situps
3 sets of 20
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH Grape and Apple XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
WOW! 20 sets of squats. I did not feel like stopping. My quads were pumped and I was on fire. I feel great today!
As you can see, I am a Pescetarian again. Low and behold, eating chicken and beef messes me up! I am a gas-making machine! After one day on all fish and eggs, I am cured!
Time to kill it and GROW! I am 188 today, down three pounds. Tomorrow, the calories go UP!
Scivation
Board Sponsor
11-6-07
Weight
191
Diet
Meal 1 Egg Whites
Green Beans
Meal 2 LEAN Wild Salmon
Green Beans
Meal 3 LEAN Wild Salmon
Broccoli
Meal 4 Albacore Tuna
Green Beans
Meal 5 LEAN Wild Salmon
Salad Greens
Meal 6 Egg Whites
Green Beans
Training
Squat Assist
Leg Extensions
3 sets
Single Leg Leg Press
Leg Press
Leg Curls
Lunges
Skull Krushers
Cable Pressdowns
Leg Press Calf Raise
Abs—Hanging Leg Raises
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH Apple XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
STRONG today! Felt good and looked good, very veiny! Time to raise calories! Here is my new diet:
THE MACHINE’S CHA LEAN MASS Diet – November 7, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
3500 Calorie Plan
Meals Carbs Protein Fat Calories
Meal 1 0 56 30 494
Meal 2 0 56 30 494
Meal 3 0 56 30 494
Meal 4 0 56 30 494
Meal 5 0 56 30 494
Meal 6 0 56 30 494
Meal 7 0 56 30 494
Total 0 392 210 3458
Meal 1 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 6 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
Meal 7 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
VEGGIE DAYS!
56 Grams of Protein per Meal Plan- 7 Meals
Meals Carbs Protein Fat Calories
Meal 1 20 56 0 304
Meal 2 20 56 0 304
Meal 3 20 56 0 304
Meal 4 20 56 0 304
Meal 5 20 56 0 304
Meal 6 20 56 0 304
Meal 7 20 56 0 304
Total 140 392 0 2128
Meal 1 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 6 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 7 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
4am CARDIO
5AM Breakfast
6-7:30 Workout
8:00 Meal 2
10:00 Meal 3
12:30 Meal 4
3:00Meal 5
6:00 Meal 6
8:30 Meal 7
Weight
191
Diet
Meal 1 Egg Whites
Green Beans
Meal 2 LEAN Wild Salmon
Green Beans
Meal 3 LEAN Wild Salmon
Broccoli
Meal 4 Albacore Tuna
Green Beans
Meal 5 LEAN Wild Salmon
Salad Greens
Meal 6 Egg Whites
Green Beans
Training
Squat Assist
Leg Extensions
3 sets
Single Leg Leg Press
Leg Press
Leg Curls
Lunges
Skull Krushers
Cable Pressdowns
Leg Press Calf Raise
Abs—Hanging Leg Raises
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH Apple XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
STRONG today! Felt good and looked good, very veiny! Time to raise calories! Here is my new diet:
THE MACHINE’S CHA LEAN MASS Diet – November 7, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
3500 Calorie Plan
Meals Carbs Protein Fat Calories
Meal 1 0 56 30 494
Meal 2 0 56 30 494
Meal 3 0 56 30 494
Meal 4 0 56 30 494
Meal 5 0 56 30 494
Meal 6 0 56 30 494
Meal 7 0 56 30 494
Total 0 392 210 3458
Meal 1 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
Meal 6 4 Egg Whites
6 Whole DHA eggs
56g protein, 30g fat
Meal 7 8 oz Lean Meat (Fish, Chicken, Beef)
36 Almonds or 12tsp Peanut Butter or 6 oz Avocado or 6tsp Olive/Flax/Enova Oil
56g protein, 30g fat
VEGGIE DAYS!
56 Grams of Protein per Meal Plan- 7 Meals
Meals Carbs Protein Fat Calories
Meal 1 20 56 0 304
Meal 2 20 56 0 304
Meal 3 20 56 0 304
Meal 4 20 56 0 304
Meal 5 20 56 0 304
Meal 6 20 56 0 304
Meal 7 20 56 0 304
Total 140 392 0 2128
Meal 1 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 6 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 7 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
4am CARDIO
5AM Breakfast
6-7:30 Workout
8:00 Meal 2
10:00 Meal 3
12:30 Meal 4
3:00Meal 5
6:00 Meal 6
8:30 Meal 7
Scivation
Board Sponsor
11-7-07
Weight
190
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 Albacore Tuna
Flax Oil
Meal 3 LEAN Wild Salmon
Macadamia Nut Oil
Broccoli
Meal 4 LEAN Wild Salmon
Extra VIRGIN Olive Oil
Meal 5 LEAN Wild Salmon
Extra VIRGIN Olive Oil
Meal 6 CHEAT MEAL!
Burger, Fries and some Yummy Bread. BULKING RULES!!!
Meal 7 Egg Whites
Whole DHA Eggs
Training
BENCH!
Bench Press
10 sets of 3 with 275lbs and 2 second pauses at bottom
Behind Back Smith Shrugs
3 sets
Curls
Prone DB Curls
Rope Hammer Curls with cable
Forearms
Donkey Calf Raise
Abs—Decline Sit Ups
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
Lunchtime (I had to get out of the office!): 30 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
That burger was awesome! 4.5 more weeks of bulking and then back to being SHREDDED!
Oh yeah, I raised my bench by 40lbs over last week for the same number of reps. Bulking is great!
Derek and I also decided that on Monday I am going to raise calories AGAIN by adding in meal 8. What does this mean? It means I will be at over 4,000 calories per day! YES! Cutting will be a BREEZE!
Weight
190
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 Albacore Tuna
Flax Oil
Meal 3 LEAN Wild Salmon
Macadamia Nut Oil
Broccoli
Meal 4 LEAN Wild Salmon
Extra VIRGIN Olive Oil
Meal 5 LEAN Wild Salmon
Extra VIRGIN Olive Oil
Meal 6 CHEAT MEAL!
Burger, Fries and some Yummy Bread. BULKING RULES!!!
Meal 7 Egg Whites
Whole DHA Eggs
Training
BENCH!
Bench Press
10 sets of 3 with 275lbs and 2 second pauses at bottom
Behind Back Smith Shrugs
3 sets
Curls
Prone DB Curls
Rope Hammer Curls with cable
Forearms
Donkey Calf Raise
Abs—Decline Sit Ups
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
Lunchtime (I had to get out of the office!): 30 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
That burger was awesome! 4.5 more weeks of bulking and then back to being SHREDDED!
Oh yeah, I raised my bench by 40lbs over last week for the same number of reps. Bulking is great!
Derek and I also decided that on Monday I am going to raise calories AGAIN by adding in meal 8. What does this mean? It means I will be at over 4,000 calories per day! YES! Cutting will be a BREEZE!
Scivation
Board Sponsor
11-8-07
Weight
190
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 Bison
Peanut Butter
Meal 3 LEAN Wild Salmon
Macadamia Nut Oil
Meal 4 LEAN Wild Salmon
Extra VIRGIN Olive Oil
Green Beans
Meal 5 LEAN Wild Salmon
Whole DHA Eggs
Meal 6 Chicken
Bison
Salad Greens
Peanut Butter
Meal 7 Egg Whites
Whole DHA Eggs
Training
Bench Assist
Smith Shoulder Press
Up to 225 for 8
Close Grip Bench Press
Up to 245 for 8
Dips
1 set BW x 10
3 sets 45lb x 10
Lateral Raises
3 sets of 10 with 25
Front Raise
1 set of 15 wth 15
Rear Delt Machine
Behind Back Cable Lateral
3 sets
Rev Grip Tricep Pressdown
Standing Calf Raise
Hanging Leg Raises
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
It was a great day in business and in LIFTING and of course, family. It has been a bit on edge at the Lobliner household due to Kami being insane and the workload I have endured lately. I have been pulling a lot of hours to ensure Scivation’s global growth and while fruitful, I’d be lying if I said it didn’t strain our family. But we went to a nice, relaxing dinner last night and now we are all Leave it to Beaver up in here.
On Saturday, Team Scivation athletes Ron and Kevin Gallagher will be coming to my house to train and eat deep dish pizza at my favorite Italian joint, Sal’s. We will be doing chest and back. These guys are also two local National Level Bodybuilders. You will see more of them in the future—they have potential up the wazoo!
Four more weeks of bulking and then I will pull it down to 5% bodyfat again and get into near-contest shape. My plan is to do 10 week bulk/cut sessions and to PRIME my body for bulking everytime and this will also ensure that I don’t get too fat.
Tomorrow I am changing my diet AGAIN! It is still the CHA Diet, but I will be experimenting bumping it to 8 meals and lowering fat a tad just to see how my body reacts.
TIME TO GROW! YEAH BUDDY!
Weight
190
Diet
Meal 1 Egg Whites
Whole DHA Eggs
Meal 2 Bison
Peanut Butter
Meal 3 LEAN Wild Salmon
Macadamia Nut Oil
Meal 4 LEAN Wild Salmon
Extra VIRGIN Olive Oil
Green Beans
Meal 5 LEAN Wild Salmon
Whole DHA Eggs
Meal 6 Chicken
Bison
Salad Greens
Peanut Butter
Meal 7 Egg Whites
Whole DHA Eggs
Training
Bench Assist
Smith Shoulder Press
Up to 225 for 8
Close Grip Bench Press
Up to 245 for 8
Dips
1 set BW x 10
3 sets 45lb x 10
Lateral Raises
3 sets of 10 with 25
Front Raise
1 set of 15 wth 15
Rear Delt Machine
Behind Back Cable Lateral
3 sets
Rev Grip Tricep Pressdown
Standing Calf Raise
Hanging Leg Raises
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
It was a great day in business and in LIFTING and of course, family. It has been a bit on edge at the Lobliner household due to Kami being insane and the workload I have endured lately. I have been pulling a lot of hours to ensure Scivation’s global growth and while fruitful, I’d be lying if I said it didn’t strain our family. But we went to a nice, relaxing dinner last night and now we are all Leave it to Beaver up in here.
On Saturday, Team Scivation athletes Ron and Kevin Gallagher will be coming to my house to train and eat deep dish pizza at my favorite Italian joint, Sal’s. We will be doing chest and back. These guys are also two local National Level Bodybuilders. You will see more of them in the future—they have potential up the wazoo!
Four more weeks of bulking and then I will pull it down to 5% bodyfat again and get into near-contest shape. My plan is to do 10 week bulk/cut sessions and to PRIME my body for bulking everytime and this will also ensure that I don’t get too fat.
Tomorrow I am changing my diet AGAIN! It is still the CHA Diet, but I will be experimenting bumping it to 8 meals and lowering fat a tad just to see how my body reacts.
TIME TO GROW! YEAH BUDDY!
Scivation
Board Sponsor
Great updates
Looking forward to seeing your diet tm!
Here it is. I will get calories back up to 4k, but I want to get used to digesting this many meals and eating this often first.
THE MACHINE’S CHA LEAN MASS Diet – November 9, 2007
Workout Nutrition = 12 scoops Xtend in 20-24 oz cold water
Meals Carbs Protein Fat Calories
Meal 1 0 56 15 359
Meal 2 0 56 15 359
Meal 3 0 56 15 359
Meal 4 0 56 15 359
Meal 5 0 56 15 359
Meal 6 0 56 15 359
Meal 7 0 56 15 359
Meal 8 0 56 15 359
Total 0 448 120 2872
Meal 1 10 Egg Whites
3 Whole DHA eggs
56g protein, 15g fat
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
3tsp Olive/Flax/Enova Oil
56g protein, 15g fat
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
3tsp Olive/Flax/Enova Oil
56g protein, 15g fat
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
3tsp Olive/Flax/Enova Oil
56g protein, 15g fat
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
3tsp Olive/Flax/Enova Oil
56g protein, 15g fat
Meal 6 10 Egg Whites
3 Whole DHA eggs
56g protein, 15g fat
Meal 7 8 oz Lean Meat (Fish, Chicken, Beef)
3tsp Olive/Flax/Enova Oil
56g protein, 15g fat
Meal 8 8 oz Lean Meat (Fish, Chicken, Beef)
3tsp Olive/Flax/Enova Oil
56g protein, 15g fat
VEGGIE DAYS!
56 Grams of Protein per Meal Plan- 8 Meals
Meals Carbs Protein Fat Calories
Meal 1 20 56 0 304
Meal 2 20 56 0 304
Meal 3 20 56 0 304
Meal 4 20 56 0 304
Meal 5 20 56 0 304
Meal 6 20 56 0 304
Meal 7 20 56 0 304
Meal 8 20 56 0 304
Total 160 448 0 2432
Meal 1 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 2 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach 56g protein, 20g carbs
Meal 3 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 4 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 5 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 6 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 7 16 Egg Whites
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
Meal 8 8 oz Lean Meat (Fish, Chicken, Beef)
16 oz Asparagus or 2 cups Broccoli or 2 cups Green Beans or 2 2/3 cups Spinach
56g protein, 20g carbs
5:00am Breakfast
6-7:30am Workout
8:00am Meal 2
10:30am Meal 3
12:30pm Meal 4
2:30pm Meal 5
4:30pm Meal 6
6:30pm Meal 7
8:30pm Meal 8
Scivation
Board Sponsor
CHA Diet all the way!
This diet works VERY WELL for me and all I will have to do is cut calories. There will be absolutely NO transition or diet adaptation phase. Just immediate FAT LOSS!!!
YEAH BUDDY!
Scivation
Board Sponsor
11-9-07
Weight
193
Diet
Meal 1 Egg Whites
Meal 2 Chicken
Green Beans
Meal 3 Chicken
Broccoli
Peanuts
Meal 4 LEAN Wild Salmon
Green Beans
Meal 5 LEAN Wild Salmon
Green Beans
Meal 6 Chicken
Lean Ground Beef
Salad Greens
Meal 7 Egg Whites
Green Beans
Meal 8 New Primaforce Protein Shake (prototype)
Training
DEADLIFTS!!!
Deadlifts
135 x 10
225 x 10
315 x 3
375 x 3
405 x 3
425 x 3
315 x 4-10 for 6 sets
Rack Lockouts
315 x 8 for 2 sets
Calf Press
3 sets of 25
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
Yes, you saw it right. We are working on a Primaforce protein again. This will not be an isolate, but will be a sustained release available in 5lb size if we can make it work. It should also be around the same price as 5lb whey concentrate only powders, so it will be a slam dunk!
I got 425 on deadlifts, YES! My back has healed!
Time to hit it hard today. Also, 193 pounds with ab veins. YEAH BUDDY! I’d say my bodyfat has crept up to 6.5 or so percent, but considering I have added 33lbs, it is acceptable!
Weight
193
Diet
Meal 1 Egg Whites
Meal 2 Chicken
Green Beans
Meal 3 Chicken
Broccoli
Peanuts
Meal 4 LEAN Wild Salmon
Green Beans
Meal 5 LEAN Wild Salmon
Green Beans
Meal 6 Chicken
Lean Ground Beef
Salad Greens
Meal 7 Egg Whites
Green Beans
Meal 8 New Primaforce Protein Shake (prototype)
Training
DEADLIFTS!!!
Deadlifts
135 x 10
225 x 10
315 x 3
375 x 3
405 x 3
425 x 3
315 x 4-10 for 6 sets
Rack Lockouts
315 x 8 for 2 sets
Calf Press
3 sets of 25
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
Yes, you saw it right. We are working on a Primaforce protein again. This will not be an isolate, but will be a sustained release available in 5lb size if we can make it work. It should also be around the same price as 5lb whey concentrate only powders, so it will be a slam dunk!
I got 425 on deadlifts, YES! My back has healed!
Time to hit it hard today. Also, 193 pounds with ab veins. YEAH BUDDY! I’d say my bodyfat has crept up to 6.5 or so percent, but considering I have added 33lbs, it is acceptable!
endless
Member
Well I just downloaded the CHA eBook yesterday and started the diet this morning. I am amazed at how well it is working on you. Your weight is going up and bf going down. I don't handle carbs well so I hope it works out for me as well. I have been too laxed on my meal choices lately and need some discipline. I am also adding 12 scoops of Extend daily to the mix. As I have said many times before. I appreciate all the eBooks and great products you guys at Scivation come up with. Keep up the good work!!
Scivation
Board Sponsor
11-10-07
Weight
197
Diet
Since I eat the same thing everyday (the diet exactly), I will just post when I strayed off the program from now on. Since my boys were in town, we got some IHOP and sushi. I love bulking.
Training
Back and Chest
Pull Ups
3 sets of 10
Rows
Up to 315 for REPS!
Bench Press
Up to 315 for REPS!
Lat Pull Downs
Incline Smith Bench Press
Low Rows
Upper Chest Press
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
Ron, Kevin and I FREAKING KILLED IT! I also for the first time since my show hit some shots in the mirror for them and low and behold, I am no more than 6% bodyfat at 193 pounds! Pics coming in 4 weeks AFTER my bulk. I am very, very, very pleased with what my body is doing.
For my log, I will no longer post my diet unless I have a fun meal. I obviously eat the same thing and it gets old even for me to read it.
Tomorrow is cardio and Kami play day. 4 weeks to get to 200. Piece of cake! My weight is 197 and there is some water in there from the sushi-fest!
Just to restate my plan, I will bulk and cut in alternating fashion for 10 week periods. When I cut, I will get down BELOW 5% bodyfat each time and then LEAN bulk into my next cut. My opinion is that the leaner you start a bulk, the more muscle you gain and the less fat you gain. The goal is to come out at least 10lbs heavier of PURE LEAN MASS after each 20 week cycle. This will put me 30lbs heavier in about a year. This way, I will be onstage at 190-195lbs as a light heavyweight on a national stage. Then it is my turn to chew bubble gum and kick ass. And I’m all out of bubble gum.
Weight
197
Diet
Since I eat the same thing everyday (the diet exactly), I will just post when I strayed off the program from now on. Since my boys were in town, we got some IHOP and sushi. I love bulking.
Training
Back and Chest
Pull Ups
3 sets of 10
Rows
Up to 315 for REPS!
Bench Press
Up to 315 for REPS!
Lat Pull Downs
Incline Smith Bench Press
Low Rows
Upper Chest Press
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
Ron, Kevin and I FREAKING KILLED IT! I also for the first time since my show hit some shots in the mirror for them and low and behold, I am no more than 6% bodyfat at 193 pounds! Pics coming in 4 weeks AFTER my bulk. I am very, very, very pleased with what my body is doing.
For my log, I will no longer post my diet unless I have a fun meal. I obviously eat the same thing and it gets old even for me to read it.
Tomorrow is cardio and Kami play day. 4 weeks to get to 200. Piece of cake! My weight is 197 and there is some water in there from the sushi-fest!
Just to restate my plan, I will bulk and cut in alternating fashion for 10 week periods. When I cut, I will get down BELOW 5% bodyfat each time and then LEAN bulk into my next cut. My opinion is that the leaner you start a bulk, the more muscle you gain and the less fat you gain. The goal is to come out at least 10lbs heavier of PURE LEAN MASS after each 20 week cycle. This will put me 30lbs heavier in about a year. This way, I will be onstage at 190-195lbs as a light heavyweight on a national stage. Then it is my turn to chew bubble gum and kick ass. And I’m all out of bubble gum.
Scivation
Board Sponsor
11-11-07
Weight
196
Training
OFF
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
Lawn Mowing: 3 hours!
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
Just a day off with Kami and housework and PREP for my next few weeks of traveling. We ate a normal meal at Cracker Barrel today and life is good.
Leg’s tomorrow with IFBB Pro Patrick Richardson, YEAH BUDDY!
Weight
196
Training
OFF
Cardio
Morning on MT Stomach with Xtend, Dialene 4 and Yohimbine HCl in my belly: 40 minutes
Lawn Mowing: 3 hours!
The Xtend Megadose Experiment
WITH APPLE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
Just a day off with Kami and housework and PREP for my next few weeks of traveling. We ate a normal meal at Cracker Barrel today and life is good.
Leg’s tomorrow with IFBB Pro Patrick Richardson, YEAH BUDDY!
Scivation
Board Sponsor
a full 30lbs over your texas weight
Actually 37lbs, LOL.
Scivation
Board Sponsor
11-12-07
Weight
194. MORE FOOD REQUIRED!
Training
LEGS WITH IFBB PRO PATRICK RICHARDSON!
Invalid Link Removed
Squats
135 x 15
225 x 10
275 x 8
315 x 8
225 x 15
Leg Press
5 plates x 15
7 plate x 15
9 plates x 10
Leg Extension/Leg Curl Superset
Seated Calf Raise
Cardio
PreWO: 20 minutes
PWO: 30 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
IFBB Pro Patrick Richardson and I tore it up! He is a strong dude and it was very motivating. We stuck to the basics and let it rip!
My diet is on point and I will hit 200 pounds by the end of the week. This is awesome. I am eating clean 90% of the time and eating a LOT of fish, and it shows.
The goal is 195 onstage in a year. I plan on reaching that goal with my fork and my training.
One more time for the homiez locked up in the PEN with no Xtend,
YEAH BUDDY!
Weight
194. MORE FOOD REQUIRED!
Training
LEGS WITH IFBB PRO PATRICK RICHARDSON!
Invalid Link Removed
Squats
135 x 15
225 x 10
275 x 8
315 x 8
225 x 15
Leg Press
5 plates x 15
7 plate x 15
9 plates x 10
Leg Extension/Leg Curl Superset
Seated Calf Raise
Cardio
PreWO: 20 minutes
PWO: 30 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
IFBB Pro Patrick Richardson and I tore it up! He is a strong dude and it was very motivating. We stuck to the basics and let it rip!
My diet is on point and I will hit 200 pounds by the end of the week. This is awesome. I am eating clean 90% of the time and eating a LOT of fish, and it shows.
The goal is 195 onstage in a year. I plan on reaching that goal with my fork and my training.
One more time for the homiez locked up in the PEN with no Xtend,
YEAH BUDDY!
crader
Board Sponsor
Agreed love those curls!! How is mom and the baby doing? Wow up 30 lbs sounds like the new diet is going great!
Frank Reynolds
Board Supporter
The more i read this log the more i want to give "bulking" a try with a low carb approach.. Good work!
Scivation
Board Sponsor
Katie has only gained 8 pounds and is REALLY good at this pregnancy thing! She is rocking!
As for the diet, it rules! I am up almost 40lbs!
Scivation
Board Sponsor
It is my opinion that you can eat MORE and get better results with a carbless approach to bulking. Fat and protein are where it's at!
Think about it, if you need more calories, just add a protein shake or a tbsp of oil! One tbsp of oil such as olive oil contains 14g fat and over 120 calories!
Frank Reynolds
Board Supporter
I hear ya.. It is more of a mental thing i gotta break.. I am so used to thinking Carbs are needed for growth..
Do you find that your total cals have to be a bit higher to make mass gains on a carb restricted diet, then if you were eating carbs?
What are your feelings on CKD as opposed to the CH diet?
Thanks!
Scivation
Board Sponsor
11-13-07
Weight
199
Training
CHEST
Bench Press
135 x 15
225 x 10
275 x 10
315 x 6
335 x 3
225 x 15
Incline Smith Press
135 x 15
185 x 15
225 x 10
275 x 6
Flys
55 x 10
70 x 10
80 x 8
Machine Press
2 sets of 15
Cable Crossovers
3 sets
Calf Press
3 sets 25
Hanging Leg Raises
3 sets
Cardio
PWO: 45 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
GREAT chest day today and I felt STRONG! I am ALMOST 200!
Weight
199
Training
CHEST
Bench Press
135 x 15
225 x 10
275 x 10
315 x 6
335 x 3
225 x 15
Incline Smith Press
135 x 15
185 x 15
225 x 10
275 x 6
Flys
55 x 10
70 x 10
80 x 8
Machine Press
2 sets of 15
Cable Crossovers
3 sets
Calf Press
3 sets 25
Hanging Leg Raises
3 sets
Cardio
PWO: 45 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
GREAT chest day today and I felt STRONG! I am ALMOST 200!
Scivation
Board Sponsor
I never liked the GORGING on CKDs.
As for calories, you can eat MORE and not gain as much fat and still get the nutrients! YEAH BUDDY!
Distilled Water
Board Sponsor
You gonna post some pics when you hit that lean 200 mark?
Scivation
Board Sponsor
I will have pics post bulk in 3.5 weeks.
Frank Reynolds
Board Supporter
Scivation
Board Sponsor
Yup
Scivation
Board Sponsor
11-14-07
Weight
199
Training
BACK!
Pull ups
3 sets
Rows
135 x 15
185 x 15
225 x 12
275 x 8
315 x 4
Lat Pull Downs
4 sets
Low Rows
4 sets
Cable rows to chest
2 sets
Cable Pullovers
2 sets of 15
Dumbbell Pullovers
1 set of 15
Calf Press
3 sets 25
Situps
3 sets 20
Cardio
PWO: 45 minutes
Evening Walk: 35 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
I trained at 1am yesterday because I had a flight to catch and DO NOT miss workouts. The gym was dead and I had a TERRIFIC workout! I am ALMOST 200 pounds. My flight got cancelled and I took my wife and daughter out for a hamburger. BOY WAS I VASCULAR FROM THIS MEAL!!
199 still. 200 is just a few meals away! Let’s get it! Shoulders and traps today! YEAH BUDDY!
Weight
199
Training
BACK!
Pull ups
3 sets
Rows
135 x 15
185 x 15
225 x 12
275 x 8
315 x 4
Lat Pull Downs
4 sets
Low Rows
4 sets
Cable rows to chest
2 sets
Cable Pullovers
2 sets of 15
Dumbbell Pullovers
1 set of 15
Calf Press
3 sets 25
Situps
3 sets 20
Cardio
PWO: 45 minutes
Evening Walk: 35 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
I trained at 1am yesterday because I had a flight to catch and DO NOT miss workouts. The gym was dead and I had a TERRIFIC workout! I am ALMOST 200 pounds. My flight got cancelled and I took my wife and daughter out for a hamburger. BOY WAS I VASCULAR FROM THIS MEAL!!
199 still. 200 is just a few meals away! Let’s get it! Shoulders and traps today! YEAH BUDDY!
Frank Reynolds
Board Supporter
Are you still at 4k cals?
Your progress is nothing short of amazing.. Congrats..
Damn.. wish i was in your position, so i could megadose xtend..lol
Your progress is nothing short of amazing.. Congrats..
Damn.. wish i was in your position, so i could megadose xtend..lol
Scivation
Board Sponsor
Thanks for the props!
I am at around 4k calories. I am just eating pretty much. Protein, EFAs and veggies, and also throwing in carbs and cheats here and there. I have three weeks of GROWING left and then it is time to cut to 5% to prepare for my next bulk. I don't think I can gain much fat at all in 3 weeks!
Scivation
Board Sponsor
11-15-07
Weight
201
Training
Shoulders and traps
Smith Machine Shoulder Press
135 x 15
185 x 15
225 x 10
275 x 6
Lateral Raise
Pyramid up to 40lbs x 8
Rear delt machine
3 sets
Rear Delt Row
3 sets
Cable Lateral Raise
3 sets of 15
Barbell Shrugs
315 x 8 for 3 sets
Machine Shrugs
3 sets
Leg Press Calves
3 sets of 25
Hanging Leg Raise
3 sets
Cardio
PWO: 45 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
201 today! I have hit the mark and am now satisfied with this bulk. I will just keep gaining as I can and then lose whatever fat I gain when I start cutting in three weeks. This has been the most successful bulk I have ever witnessed, let alone done. I am VERY happy and look much better.
I cannot wait to see what I look like at 5% with my newly formed LBM! I can still feel my lower ab veins and am holing probably 10-15 pounds of water. As soon as I switch to a controlled calorie diet, I am afraid of what I will look like!
Nationals 2008, here I come!
Also, no one will be able to diss my back or traps anymore. They are growing like Pee Wee Herman’s Shvantz while attending a peep show.
Weight
201
Training
Shoulders and traps
Smith Machine Shoulder Press
135 x 15
185 x 15
225 x 10
275 x 6
Lateral Raise
Pyramid up to 40lbs x 8
Rear delt machine
3 sets
Rear Delt Row
3 sets
Cable Lateral Raise
3 sets of 15
Barbell Shrugs
315 x 8 for 3 sets
Machine Shrugs
3 sets
Leg Press Calves
3 sets of 25
Hanging Leg Raise
3 sets
Cardio
PWO: 45 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
201 today! I have hit the mark and am now satisfied with this bulk. I will just keep gaining as I can and then lose whatever fat I gain when I start cutting in three weeks. This has been the most successful bulk I have ever witnessed, let alone done. I am VERY happy and look much better.
I cannot wait to see what I look like at 5% with my newly formed LBM! I can still feel my lower ab veins and am holing probably 10-15 pounds of water. As soon as I switch to a controlled calorie diet, I am afraid of what I will look like!
Nationals 2008, here I come!
Also, no one will be able to diss my back or traps anymore. They are growing like Pee Wee Herman’s Shvantz while attending a peep show.
Scivation
Board Sponsor
11-16-07
Weight
201
Training
Deadlifts and Hams
Deadlifts
135 x 15
225 x 10
315 x 8
405 x 5
435 x 3
Leg Curls
4 sets
DB Leg Curls
2 sets
Calves
Situps
Cardio
30 mins PWO
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
STRONG DEADS! I drove to Chicago and am training with my brother all week.
Diet is FLAWLESS and I am not weighing all week. I hope to hit 210!
11-17-07
Training
Arms with brother in his basement
Barbell Curls
Bar x 15
95 x 15
135 x 10
155 x 6
CGBP
Up to 275 x 12
Incline Curls
Skullcrushers
Dips
Prone DB Curls
Forearms
Hanging Leg Raises
Cardio
Chasing around three crazy ass kids.
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
We killed arms like brothers should! Diet has been ON with tons of healthy food (my brother is a bodybuilding enthusiast as well) and Monday we train Legs with Ripstone.
YEAH BUDDY!
11-18-07
Training
Off
Cardio
PAINTBALL! Three hours of running around and getting capped on like Newt Gingrich rollin’ through Inglewood in a red suit.
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
My diet was flawless other than my birthday dinner (we celebrated today since the actual birthday is on Thanksgiving) and I ate hibachi. Rolled with some rice, lobster, shrimp, chicken….basically the healthiest cheat meal ever….except that yummy sauce!
I will be training legs with Ripstone on Monday. We will TEAR it up!
YEAH BUDDY!
Weight
201
Training
Deadlifts and Hams
Deadlifts
135 x 15
225 x 10
315 x 8
405 x 5
435 x 3
Leg Curls
4 sets
DB Leg Curls
2 sets
Calves
Situps
Cardio
30 mins PWO
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
STRONG DEADS! I drove to Chicago and am training with my brother all week.
Diet is FLAWLESS and I am not weighing all week. I hope to hit 210!
11-17-07
Training
Arms with brother in his basement
Barbell Curls
Bar x 15
95 x 15
135 x 10
155 x 6
CGBP
Up to 275 x 12
Incline Curls
Skullcrushers
Dips
Prone DB Curls
Forearms
Hanging Leg Raises
Cardio
Chasing around three crazy ass kids.
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
We killed arms like brothers should! Diet has been ON with tons of healthy food (my brother is a bodybuilding enthusiast as well) and Monday we train Legs with Ripstone.
YEAH BUDDY!
11-18-07
Training
Off
Cardio
PAINTBALL! Three hours of running around and getting capped on like Newt Gingrich rollin’ through Inglewood in a red suit.
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
My diet was flawless other than my birthday dinner (we celebrated today since the actual birthday is on Thanksgiving) and I ate hibachi. Rolled with some rice, lobster, shrimp, chicken….basically the healthiest cheat meal ever….except that yummy sauce!
I will be training legs with Ripstone on Monday. We will TEAR it up!
YEAH BUDDY!
Scivation
Board Sponsor
11-19-07
Training
LEGS!
Squat
135 x 15
225 x 12
315 x 8
375 x 4
225 x 15
Leg Press
ONE SET KILLER
4 plates each side
15,1210,9,8,7,6,5,4,3,2,1 with 5 second hold at top between sets. PUMP!
Hack Squat
3 sets
Leg Extension/Leg Curl Superset
4 sets
Donkey Calf Raises
3 sets
Cardio
40 minutes AM on MT stomach
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
GREAT leg day! We killed it and limped off. Since this is my fun week, I had IHOP and Ruby Tuesday. It was a wonderful dining experience! My other four meals, as usual, SPOT ON! But on Turkey week when not competing, bring on the fun!
11-20-07
Training
CHEST!
Bench BASEMENT KILLER! We had no machines, so we killed the basics. All overtraining cry-babies might want to look away NOW!
Bench Press
135 x 15
225 x 15
275 x 10
315 x 6
345 x 4
275 x 3 for 10 sets
185 x 15
Flys
60 x 15
80 x 15
100 x 8
60 x 15
Decline Sit Ups
3 x 15
Cardio
40 minutes AM on MT stomach and walking all day at Aquarium
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
FLAWLESS DIET! I ate tuna packets and almonds all day at the aquarium. I have posted this, but here is what is up:
Marc Lobliner, Eight weeks into bulking starting at 160lbs and now at ~205lbs. I have logged every detail of this bulk and have been on a ZERO to few carbohydrate diet and have been doing cardio daily. This is the first picture that I have taken since my bulk and it was taken while training chest with my brother in his basement while visiting him in Illinois. This explains the children's toys and bad lighting.
To say I am pleased with the results is an understatement. The plan was to bulk clean and gain as much LBM with as little fat as possible. While I did gain some fat, I gained a lot of lean mass. I also enjoyed between one and four dirty cheat meals a week. Pizza and sushi rule!
Invalid Link Removed
Invalid Link Removed
Training
LEGS!
Squat
135 x 15
225 x 12
315 x 8
375 x 4
225 x 15
Leg Press
ONE SET KILLER
4 plates each side
15,1210,9,8,7,6,5,4,3,2,1 with 5 second hold at top between sets. PUMP!
Hack Squat
3 sets
Leg Extension/Leg Curl Superset
4 sets
Donkey Calf Raises
3 sets
Cardio
40 minutes AM on MT stomach
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
GREAT leg day! We killed it and limped off. Since this is my fun week, I had IHOP and Ruby Tuesday. It was a wonderful dining experience! My other four meals, as usual, SPOT ON! But on Turkey week when not competing, bring on the fun!
11-20-07
Training
CHEST!
Bench BASEMENT KILLER! We had no machines, so we killed the basics. All overtraining cry-babies might want to look away NOW!
Bench Press
135 x 15
225 x 15
275 x 10
315 x 6
345 x 4
275 x 3 for 10 sets
185 x 15
Flys
60 x 15
80 x 15
100 x 8
60 x 15
Decline Sit Ups
3 x 15
Cardio
40 minutes AM on MT stomach and walking all day at Aquarium
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
FLAWLESS DIET! I ate tuna packets and almonds all day at the aquarium. I have posted this, but here is what is up:
Marc Lobliner, Eight weeks into bulking starting at 160lbs and now at ~205lbs. I have logged every detail of this bulk and have been on a ZERO to few carbohydrate diet and have been doing cardio daily. This is the first picture that I have taken since my bulk and it was taken while training chest with my brother in his basement while visiting him in Illinois. This explains the children's toys and bad lighting.
To say I am pleased with the results is an understatement. The plan was to bulk clean and gain as much LBM with as little fat as possible. While I did gain some fat, I gained a lot of lean mass. I also enjoyed between one and four dirty cheat meals a week. Pizza and sushi rule!
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Board Sponsor
Frank Reynolds
Board Supporter
Great work!
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Marc Lobliner’s Road to Success Installment 30
BIG TIME!
I cannot believe what has been done on this bulk! Check it out:
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160lbs to 210lbs!
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Here is a rundown of my last two weeks of training:
11-12-07
Weight
194. MORE FOOD REQUIRED!
Training
LEGS WITH IFBB PRO PATRICK RICHARDSON!
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Squats
135 x 15
225 x 10
275 x 8
315 x 8
225 x 15
Leg Press
5 plates x 15
7 plate x 15
9 plates x 10
Leg Extension/Leg Curl Superset
Seated Calf Raise
Cardio
PreWO: 20 minutes
PWO: 30 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
IFBB Pro Patrick Richardson and I tore it up! He is a strong dude and it was very motivating. We stuck to the basics and let it rip!
My diet is on point and I will hit 200 pounds by the end of the week. This is awesome. I am eating clean 90% of the time and eating a LOT of fish, and it shows.
The goal is 195 onstage in a year. I plan on reaching that goal with my fork and my training.
One more time for the homiez locked up in the PEN with no Xtend,
YEAH BUDDY!
11-13-07
Weight
199
Training
CHEST
Bench Press
135 x 15
225 x 10
275 x 10
315 x 6
335 x 3
225 x 15
Incline Smith Press
135 x 15
185 x 15
225 x 10
275 x 6
Flys
55 x 10
70 x 10
80 x 8
Machine Press
2 sets of 15
Cable Crossovers
3 sets
Calf Press
3 sets 25
Hanging Leg Raises
3 sets
Cardio
PWO: 45 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
GREAT chest day today and I felt STRONG! I am ALMOST 200!
11-14-07
Weight
199
Training
BACK!
Pull ups
3 sets
Rows
135 x 15
185 x 15
225 x 12
275 x 8
315 x 4
Lat Pull Downs
4 sets
Low Rows
4 sets
Cable rows to chest
2 sets
Cable Pullovers
2 sets of 15
Dumbbell Pullovers
1 set of 15
Calf Press
3 sets 25
Situps
3 sets 20
Cardio
PWO: 45 minutes
Evening Walk: 35 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
I trained at 1am yesterday because I had a flight to catch and DO NOT miss workouts. The gym was dead and I had a TERRIFIC workout! I am ALMOST 200 pounds. My flight got cancelled and I took my wife and daughter out for a hamburger. BOY WAS I VASCULAR FROM THIS MEAL!!
199 still. 200 is just a few meals away! Let’s get it! Shoulders and traps today! YEAH BUDDY!
BIG TIME!
I cannot believe what has been done on this bulk! Check it out:
Invalid Link Removed
160lbs to 210lbs!
Invalid Link Removed
Here is a rundown of my last two weeks of training:
11-12-07
Weight
194. MORE FOOD REQUIRED!
Training
LEGS WITH IFBB PRO PATRICK RICHARDSON!
Invalid Link Removed
Squats
135 x 15
225 x 10
275 x 8
315 x 8
225 x 15
Leg Press
5 plates x 15
7 plate x 15
9 plates x 10
Leg Extension/Leg Curl Superset
Seated Calf Raise
Cardio
PreWO: 20 minutes
PWO: 30 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
IFBB Pro Patrick Richardson and I tore it up! He is a strong dude and it was very motivating. We stuck to the basics and let it rip!
My diet is on point and I will hit 200 pounds by the end of the week. This is awesome. I am eating clean 90% of the time and eating a LOT of fish, and it shows.
The goal is 195 onstage in a year. I plan on reaching that goal with my fork and my training.
One more time for the homiez locked up in the PEN with no Xtend,
YEAH BUDDY!
11-13-07
Weight
199
Training
CHEST
Bench Press
135 x 15
225 x 10
275 x 10
315 x 6
335 x 3
225 x 15
Incline Smith Press
135 x 15
185 x 15
225 x 10
275 x 6
Flys
55 x 10
70 x 10
80 x 8
Machine Press
2 sets of 15
Cable Crossovers
3 sets
Calf Press
3 sets 25
Hanging Leg Raises
3 sets
Cardio
PWO: 45 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
GREAT chest day today and I felt STRONG! I am ALMOST 200!
11-14-07
Weight
199
Training
BACK!
Pull ups
3 sets
Rows
135 x 15
185 x 15
225 x 12
275 x 8
315 x 4
Lat Pull Downs
4 sets
Low Rows
4 sets
Cable rows to chest
2 sets
Cable Pullovers
2 sets of 15
Dumbbell Pullovers
1 set of 15
Calf Press
3 sets 25
Situps
3 sets 20
Cardio
PWO: 45 minutes
Evening Walk: 35 minutes
The Xtend Megadose Experiment
WITH GRAPE XTEND. YEAH BUDDY!
During the day: ~20 scoops in two TOTAL gallons of water
During Training: ~8 scoops
Supplements
Xtend Megadose
Vasocharge
Cissus
Multi
Pro Liver
Pure ALA
Elastamine
Fish Oil
GLA
Sesamin
Max CLA
Lean Green
Very Green Veggie Supplement
Reflections
I trained at 1am yesterday because I had a flight to catch and DO NOT miss workouts. The gym was dead and I had a TERRIFIC workout! I am ALMOST 200 pounds. My flight got cancelled and I took my wife and daughter out for a hamburger. BOY WAS I VASCULAR FROM THIS MEAL!!
199 still. 200 is just a few meals away! Let’s get it! Shoulders and traps today! YEAH BUDDY!