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Road to SHRED Log

I am going to redirect this thread because I have lost focus on my original, MAIN goal. The goal is to reach 5% bodyfat by August and HOLD there for 1.5 years. At this level of bodyfat, I can literally pick a show two weeks away and compete and be conditioned. I feel that with my stringent, proven diet and supplement strategies that I can maintain this insanely low level of bodyfat and still maintain good joint health, energy, libido and still enjoy a good piece of pie every now and then. But of course, it is all about the MOJO!

"But Marc, how will you gain size at 5% bodyfat?" Frankly, I am happy with my size now and just gaining quality LBM. But I think that I can add LBM, albeit slowly, even staying at or under 5%. If not, we will find out!

Today, I weighed in at 187 pounds. I did 16 sprints last night (or jogs with my wimpy hamstring) after walking my dogs with Katie and Kambria and today I blasted back and arms. I also did a lot of abs, calves and lower back. I am up to 4 sets of 15 reps before every workout holding a 45 lb plate across my chest on lower back hyperextensions. My diet has been flawless and I have been adding in a lot of egg whites, tilapia and steak instead of chicken. My fat is now 2/3 from avocado. It has shocked my body into a nice fat loss zone. I assure you that there will be undeniable improvements in my next set of pics.

I will probably weigh in at 177 or so for the video shoot. I am now a little over one month away from my 5% by August deadline. Keep checking this thread and make sure that your subscription is valid, this is going to be one hell of a ride!
 
New Pics!

Today I slammed some chest, shoulders and triceps and tonight is my carb meal. I am posting pics, so I won't waste your time with my ramblings, I will let the pics speak for themselves.

I am at 186.5 pounds and my bodyfat was scientifically calculated at around 6.5% by a new, advanced technique known as "Derek's eye." Per Derek, I will need to focus on triceps and rear delts.

Here we go!

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Some more for the YEAH BUDDY crew.

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Yesterday I hit some legs compete with deadlifts, squats, leg curls, walking lunges and also hit up 45 mins of cardio PW. The biggest thing was even after my hamstring issue, getting 405 for 4 reps on deadlift.

Today I hit back and arms with my wife. Nothing too special to report, but we hit it hard. We finished off with 30 mins PW cardio.

I am sitting at 187 and looking decently tight. I spilled over a bit last carb meal and am still recovering from that but after tonights carb meal, I have no doubt I will be losing fat uncontrollably.

4 weeks to go and I plan on being 5% bodyfat by August 1. YEAH BUDDY!
 
Scivation said:
Yesterday I hit some legs compete with deadlifts, squats, leg curls, walking lunges and also hit up 45 mins of cardio PW. The biggest thing was even after my hamstring issue, getting 405 for 4 reps on deadlift.

Today I hit back and arms with my wife. Nothing too special to report, but we hit it hard. We finished off with 30 mins PW cardio.

I am sitting at 187 and looking decently tight. I spilled over a bit last carb meal and am still recovering from that but after tonights carb meal, I have no doubt I will be losing fat uncontrollably.

4 weeks to go and I plan on being 5% bodyfat by August 1. YEAH BUDDY!
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Something tells me you'll be sub 5 by the video shoot.
 
7-2

Well, yesterday I went for a walk in the morning with Katie and Kami for 45 minutes and then I walked my dogs for 40 minutes at night. This was all I did, as it was a training day off. I also waxed my Carolla and that burned some calories! As I told my wife, if you can pick up chicks in a Carolla, you know you got game!

I also had a talk with my wife and I realized that I really enjoy competing. Thus, I am going to take this serious (not that I am a slacker now) and am going to go as far as I can with this. I am competing in the NPC, so there are obvious obstacles to overcome, but I feel that with Chuck and the TEAM in my corner and my regimented schedule, I can still get all of my work done and take this to the next level. Chuck is now in charge of my diet 100% and I am in his hands now. I will need an objective eye like Chuck's to make it there. This is why ANYONE can benefit from having a diet guy by his side, even a so-called expert like myself.

Today I busted out some chest, shoulders and traps and 45 mins PW cardio. It was a great workout and I am re-fired up! 8 weeks until the video--time to hit 5%. YEAH BUDDY!

New pics tonight post carb meal...
 
I have a spring in my step like a girl who has just been deflowered on prom night. Ever since I decided to be serious about bodybuilding, I have a huge smile on my face.

Last night, I got home at around 6pm after playing with some vasoXplode and my wife had a, what I call, "MILFS Night Out" with some friends. So I fed Kami, played with her, gave her a bath, did the night-night routine and had her asleep by 7:30. I then mixed up my Xtend and off to the treadmill for 30 minutes of cardio. We have a video monitor in Kami's room, so it was awesome watching her sleep while doing cardio-she is the cutest baby ever!

It was carb night, and I went downstairs at around 8:15. I then had some work to do, so at 9pm I finally got to make my meals for tomorrow, do some more work, and then start my carb meal at 9:45! For most this is early, but I get up at 4:20am. My wife came home and I prepped my carb meal. I then ate while stuffing Dialene 4 samples for sign ups on scivation.com and dialene4.com and FINALLY got done at 11pm. Too damn late for pictures--so I will try and get some tonight.

Today I will hit LEGS, so I am jacked. Time to get serious and hit a few YEAH BUDDYS for the homies!
 
I never post my workout because no one really cares and it takes a lot of time, but today I CRUSHED legs and am so proud that I will post the workout.

Warm up
Back Extensions with 50lb DB superset with Decline sit ups for 4 sets of 15 reps
Calf Raises: 4 sets up to 300lbs

Squats ATG
135 x 10
135 x 10
225 x 8
275 x 6
275 x 6
275 x 6

Stiff Leg DL (first time doing since hammy injury)
135 x 10
135 x 10
185 x 8
185 x 8
185 x 8

Walking Lunges EACH LEG
30lb DBs x 15
30lb DBs x 15

Smith Machine Tip Toe ATG squat SLOW
4 sets with 1 plate per side

Leg Press Single Leg, then 2 legs, then calf press
2 plates x 8, both x 15, calves x 15
2 plates x 8, both x 15, calves x 15
2 plates x 8, both x 15, calves x 15
2 plates x 8, both x 15, calves x 15

Walking Lunges EACH LEG
30lb DBs x 15
30lb DBs x 15

Leg Curls
4 sets

Calf Raises
4 sets up to 300lbs


45 minutes LI Cardio

Supplement: 12 scoops Scivation Xtend


I had horizontal cross-striations in my quads and the veins were NUTS! It is game time baby!
 
I just wanted to say that out of all the people logging (particularly ones related to specific companies) I find you and Bill the most motivational. Rock on!
 
EasyEJL said:
I just wanted to say that out of all the people logging (particularly ones related to specific companies) I find you and Bill the most motivational. Rock on!
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Thanks for the compliment.

And Mark, that's a killer leg day. I'm alomst out the door to do mine.
 
There were so many YEAH BUDDY's being yelled at my house that my neighbors almost had to call the police. This is me at 7.5 weeks out from the video shoot and 15.5 weeks out from the Carolina Clash and 18.5 weeks until the National Qualifier I have chosen to do in Kentucky (Invalid Link Removed.

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Today I woke up feeling worn down. Unlike those who say that if you don't feel like going to the gym, don't go, I feel that these are the days that Pro Cards are won! I have gone over this before, but I have a wife, a child and a VERY busy career. If I skipped the gym every day I felt run down or didn't FEEL like going, I would never train! Check this clip out...

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Today, a new training system was born. Ladies and Gentlemen, I bring you what would happen if German Volume Training took Marc Lobliner to dinner, wined and dined him, and did the nasty thus impregnating Marc. Marc then gave birth to the KING of all volume training programs.....

POLISH POWER TRAINING (PPT)

PPT is a new, exciting system based on some GVT principles but utilizing shorter rests and higher volume, perfect for dialing it in for a show or just to NAIL conditioning in the last 4-6 weeks of a diet. I will expand on this in a future article, but here is what I did today. It took 1hr and 15 minutes but the pump when combined with vasoXplode and Xtend was INSANE! This was my workout for Chest, Shoulders and Traps:

Flat Barbell Bench Press
2 sets 135 x 15 warm up
4 sets 225 x 10
6 sets 185 x 10

Standing Dumbbell Shoulder Press
1 set 40 x 10 warm up
10 sets 50 x 10

Smith Machine Shrug
1 set 135 x 10
10 sets 185 x 10

Flys
4 sets 50 x 10

Lateral Raises
4 sets 20 x 10

Shrugs with Abduction Start
4 sets 30 x 10


CARDIO: 45 mins LI Cardio on Incline Treadmill


I will be doing this for every bodypart and will have a detailed article shortly!

My diet is flawless and I have been cooking all of my food in a big skillet the night before for all six meals. I measure and combine tilapia, chicken, steak and eggs and cook it with my asparagus, green beans and broccoli. This works to the PERFECT macros for each meal. I then skillet it with Frank's Red Hot and when it's done, pop it in a tupperware and top with avocado. This make the Cut Diet VERY tasty and varies my protein and veggie source every meal!

I have also been taking my Dialene 4 and Sesamin Cut Diet Summer Stack and yes, it still rocks and my results speak for themselves.

GAMETIME--YEAH BUDDY!
 
Weight: 186 even

YEAH BUDDY! I have lost 0.5 pounds since the last carb meal. I have one scheduled tonight as Chuck has me rock one every four days instead of three because it is what works for ME right now. The man is a genius and can be found at Invalid Link Removed or Invalid Link Removed. What a difference a week with Chuck and Derek makes!

I am still sore from legs on Tuesday, so today will be a metabolic olympic lift day. I plan on doing hang cleans for MANY sets (almost like Iron Cardio), then a few chest an back supersets to really get the furnace stoked, and of course abs and calves. Then, taking a page out of Bill Finkbiner's book, take 3 Dialene 4 then do my 45 mins of LI cardio PW. Let's see how it works!

Tonight is the carb meal and it will be the same as last time. At day 4, I am pretty flat, yet veiny and hard. Time to go tear up the weights!
 
Scivation said:
Weight: 186 even

YEAH BUDDY! I have lost 0.5 pounds since the last carb meal. I have one scheduled tonight as Chuck has me rock one every four days instead of three because it is what works for ME right now. The man is a genius and can be found at Invalid Link Removed or Invalid Link Removed. What a difference a week with Chuck and Derek makes!

I am still sore from legs on Tuesday, so today will be a metabolic olympic lift day. I plan on doing hang cleans for MANY sets (almost like Iron Cardio), then a few chest an back supersets to really get the furnace stoked, and of course abs and calves. Then, taking a page out of Bill Finkbiner's book, take 3 Dialene 4 then do my 45 mins of LI cardio PW. Let's see how it works!

Tonight is the carb meal and it will be the same as last time. At day 4, I am pretty flat, yet veiny and hard. Time to go tear up the weights!
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Better have a mop ready for after your cardio. :)
 
Scivation said:
It makes sense. You are depleted from the workout, take the Dialene 4, and burn COPIOUS amounts of fat.

Not that I have too much to lose. :afro:
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Thar's why I'm gaining abit. I love the challenge. Actually it's because you and Shawn are HUGE.

Bbut the D4 before cardio really gets me pouring with sweat brings up the core temp and burns extra calories.
 
THE RETURN OF CLEAN CARDIO!

For the record, this is Clean Cardio:

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I promised my wife I would slam legs with her tomorrow so I needed something to do today and I was out of bodyparts. Clean Cardio came to mind. I took my perworkout VasoCharge (name changed from vasoXplode effective this week) and went to the gym. There I did my normal warm up and just for a refresher, here it is:

Lower Back Extensions
No weight for 15 reps
55lb dumbbell for 15 reps -- 3 sets

superset with

Situps for 15 reps


Calf Raises
4 sets of 6-15 reps


The I hit it! Hanging Cleans have not been done for a while by me, but I managed to get 185lbs. Here is what I did:

95 x 10 for 2 sets
135 x 8 for 1 set
185 x 3 for 10 sets

I then did the following superset:

Machine Bench Press
150lbs x 10 reps for 10 sets

superset with

Lat Pulldowns
60lbs x 10 reps for 10 sets

Then the abs

Hanging Leg Raises
4 sets of 10 reps


Then I took 3 Dialene 4 and 5mg Yohimbine HCl and hit the treadmill for 45 minutes of LI cardio.

I must have burned about 18,000 calories. :)
 
Here are pictures at 186 after my carb meal last night.

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Today's workout was AWESOME! As I looked at the above pics, I noticed some things:

--I have brought my biceps up
--My traps suck
--My hamstrings are good, but I need more sweep and butt separation
--Rear Delts and Rhomboids SUCK
--Calves are better than ever, but still suck

Thus, I will focus on tris, rear delts, traps and hammies. Today, I killed the hammies and of course, my buns.

Warm up with lower back, abs and calves

Deadlifts
135 x 10
225 x 10 for 6 sets
315 x 6 for 3 sets
375 x 4
315 x 5
225 x 6

Seated Leg Curls
4 sets and 1 drop set

Donkey calves
5 sets of 10
superset with v-ups

Lunges
4 sets of 15 with 30lb dumbbells for 2 sets and 15lb dumbbells for 2 sets

Leg curls
4 sets and 1 drop set

Stiff leg extreme stretch with 50 lbs
2 sets, 20 seconds


Cardio:
2 hours of lawn mowing with 3 Dialene 4 pumping through the system :)
 
Today I went on two 45 minutes walks with the family for my activity and did some yard work and office work. I am getting LEAN!

I have also made a major diet change. After experimenting with how foods make me feel the last few weeks, I have decided to become a Pescetarian--meaning my source of protein will be fish and eggs and NO poultry, steak or pork. Last show, I lost LOTS of bodyfat and felt awesome the four weeks leading into the show when Chuck had me switch all protein to fish and egg whites. I think Bill Finkbiner does this as well.

I feel great and have been doing this the last two days and it got me thinking, we don't take chicken oil caps, but we DO take fish oil caps. Thus, why not just eat the damn fish!

I will still have an occasional steak, but this is 100% for health and LEANNESS and it isn't an animal rights thing. My fish of choice will be:

Mahi Mahi
Tilapia
Salmon
Shrimp
Ahi Tuna

I will count fatty fish like salmon toward my fat intake on my Cut Diet.

I tell ya' what, only two days on this and my GI tract is MUCH better and my energy, although I am usually off the charts in this category, is even higher! Let the pics do the talking--Derek and I will take some shots training in Florida this Wednesday. Let the FREAKSHOW begin. Oh yeah, almost forgot...

YEAH BUDDY!
 
Scivation said:
Today I went on two 45 minutes walks with the family for my activity and did some yard work and office work. I am getting LEAN!

I have also made a major diet change. After experimenting with how foods make me feel the last few weeks, I have decided to become a Pescetarian--meaning my source of protein will be fish and eggs and NO poultry, steak or pork. Last show, I lost LOTS of bodyfat and felt awesome the four weeks leading into the show when Chuck had me switch all protein to fish and egg whites. I think Bill Finkbiner does this as well.

I feel great and have been doing this the last two days and it got me thinking, we don't take chicken oil caps, but we DO take fish oil caps. Thus, why not just eat the damn fish!

I will still have an occasional steak, but this is 100% for health and LEANNESS and it isn't an animal rights thing. My fish of choice will be:

Mahi Mahi
Tilapia
Salmon
Shrimp
Ahi Tuna

I will count fatty fish like salmon toward my fat intake on my Cut Diet.

I tell ya' what, only two days on this and my GI tract is MUCH better and my energy, although I am usually off the charts in this category, is even higher! Let the pics do the talking--Derek and I will take some shots training in Florida this Wednesday. Let the FREAKSHOW begin. Oh yeah, almost forgot...

YEAH BUDDY!
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If you dont mind me asking bro what part of florida?
 
Scivation said:
Today I went on two 45 minutes walks with the family for my activity and did some yard work and office work. I am getting LEAN!

I have also made a major diet change. After experimenting with how foods make me feel the last few weeks, I have decided to become a Pescetarian--meaning my source of protein will be fish and eggs and NO poultry, steak or pork. Last show, I lost LOTS of bodyfat and felt awesome the four weeks leading into the show when Chuck had me switch all protein to fish and egg whites. I think Bill Finkbiner does this as well.

I feel great and have been doing this the last two days and it got me thinking, we don't take chicken oil caps, but we DO take fish oil caps. Thus, why not just eat the damn fish!

I will still have an occasional steak, but this is 100% for health and LEANNESS and it isn't an animal rights thing. My fish of choice will be:

Mahi Mahi
Tilapia
Salmon
Shrimp
Ahi Tuna

I will count fatty fish like salmon toward my fat intake on my Cut Diet.

I tell ya' what, only two days on this and my GI tract is MUCH better and my energy, although I am usually off the charts in this category, is even higher! Let the pics do the talking--Derek and I will take some shots training in Florida this Wednesday. Let the FREAKSHOW begin. Oh yeah, almost forgot...

YEAH BUDDY!
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I don't do it for animal rights either, even though I love animals. It's just been the way I've eaten for the past two years. You're in a better place for this diet, because it's going to be much easier for you to get fresh fish. MMMMMMM fresh fish.
 
Today I feel AWESOME! I have a new workout split to target my WEAK areas:

Day One: Back and Calves: My calves are better than ever but need work and my upper back needs detail--I have 15 weeks to get it!

Day Two: Shoulders, TRAPS, Abs: My shoulders are better, but stuck and my traps are laughable. My abs are NICE, but can always get better

Day Three: Quads, Chest: These are being downplayed as they already kick major glutes. I need to bring up the rest of my body to match these strong points.

Day Four: Arms, Abs, Calves: Time to bring up the tris and who the heck wouldn't want more bis?

Day Five: Back, Shoulders: Higher reps to pound these babies!

Day Six: Hamstrings, GLUTES, Calves: Do I even need to explain this day? STRIATED GLUTES AND HANGING HAMS BABY!

SUNDAY: OFF and dog walking or take Kami to the zoo.


Today I did back and calves. Here is what I did:

PreWO: 2 Scoops VasoCharge
During WO: 12 Scoops XTEND PANK DRANK YEAH BUDDY!

Rows
135x10 for 6 sets
185x6 for 2 sets
225x5 for 2 sets
185x6 for 2 sets

Lat Pulldowns
5 sets

Front Cable Pullovers with bar superset with standing calves
5 sets

T-Bar Close Grip Rows
4 sets of 3 plates for 6-8 reps

Lying Rows with Pulley
6 sets

Rope Pulldowns with PEAK contraction
5 sets of 6-10 reps SQUEEZE!

Donkey Calfs superset with incline DB rear delts with 20lb dumbbells
4 sets

Take 3 Dialene 4 and 10 minutes later 45 minutes LI Cardio


Per workout, I ate 10 egg whites made into a flat omelet with 10g almond butter spread over the top and 4oz Asparagus on the side. YUM!

And just to end this, I leave you with these two words...

YEAH BUDDY!
 
Marc, I don't know how you can do the things you do on less than 1,500 kcals a day. When I start to get around 2,000 I just want to fall over!!!!!

Way to handle it!
 
What a workout today! I woke up at 4:15am, ate my 10 egg whites with 10g almond butter and 4oz asparagus while answering emails, drank my vasocharge and headed to the gym. I was there at 5:55am and my colleague Jason was meeting me there at 6am. He got there at 6:05, so I thrashed some calves before he got there. When he arrived, we hit the lower back extensions (60lb dumbbell for 15 for 4 sets) and 4 sets of 15 incline sit ups. We then hit shoulders.

Standing DB Shoulder Press
5 sets pyramiding up to 80lb DBs

Machine Shoulder press for 4 sets of 8

smith Behind the neck shrugs for 5 sets of 10 with 2 plates

--This is the part where Jason threw up

Lateral Raises for 5 sets

Abductor Shrugs for 12-15 reps

--This is the part where Jason left, HAHA

Cable Lateral Raise behind back for 3 sets


Then, I did something CRAZY--CLEAN CARDIO!

Hanging Cleans
135 x 3 for 2 sets
185 x 3 for 10 sets


45 minutes LI cardio


YA YA YA......

YEAH BUDDY!
 
I eat many of the same foods as u Marc and I am eating twice as many cals while seeing similar fat loss /strength gains. It just goes to show how we are all so different. I am also interested to see how the diet change works out for you with the diff protein sources.
 
rysigpi said:
I eat many of the same foods as u Marc and I am eating twice as many cals while seeing similar fat loss /strength gains. It just goes to show how we are all so different. I am also interested to see how the diet change works out for you with the diff protein sources.
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It has already been working....down to 185 today with same calorie intake!
 
Here is a brief photo rundown of Derek and my trip to Florida starting with FOOD PREP and ending with CUT UP CALVES!

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