Marc Lobliner's Contest Prep Log - Scivation

Scivation · 04-27-2007, 10:41 AM

I will copy my posts from the old board since we are starting from scratch! These posts took place over the last 2-3 weeks.

Scivation · 04-27-2007, 10:45 AM

The Video Prep Has Begun
I have started! I am now back in the saddle with the Hardcore Showtime Cut Diet--in full effect. So much for living a "normal" life for a while. Derek and I will be dialed in on the week of June 25 for a video shoot.

My diet is a bit of an experiment nonetheless, where I will have planned caloric cuts based on what I have done before. I will cut calories after every carb meal. Here is the progression, with each calorie cut coming the day immediately after a carb meal:

--Grapefruit from meal 5
--6 almonds from meal 6
--6 almonds from meal 5
--6 almonds from meal 4
--6 almonds from meal 3
--6 almonds from meal 2
--6 almonds from meal 1
--Grapefruit from meal 1
--6 almonds from meal 6
--6 almonds from meal 5
--6 almonds from meal 4
--6 almonds from meal 3
--6 almonds from meal 2
--6 almonds from meal 1

This will have me near starvation for the final weeks, but as we have seen in this thread, I have a hard time LOSING muscle and do well with caloric restriction. I will keep my carb meals decently consistent, and go by feel.

Here is my diet:

Meal 1
6 oz meat
1 cup broccoli, asparagus or green beans
12 Almonds
6.5oz Grapefruit

Meals 2-4 and 6
6 oz meat
1 cup broccoli, asparagus or green beans
12 Almonds

Meal 5
6 oz meat
1 cup broccoli, asparagus or green beans
12 Almonds
6.5oz Grapefruit

Carb Meal every 18th meal replacing meal 6:

1.5 Cups Green Beans

3/4 Cup Oatmeal
18 Almonds
Whole Grapefruit

6 oz yam
2tbsp Almond Butter

My training will be 5-6 days per week depending on how I feel. I am at 15 reps now and love it. I will keep it there until I feel a need to change. The pump with 15 reps while taking vasoXplode is SICK.

Scivation · 04-27-2007, 10:46 AM

45 minutes of cardio and arms today. I have been training with 15 reps on everything and am loving it! I never did more than 6-8 reps but now with vasoXplode, 15 reps just FEELS right. The pump is insane.

Diet has been spot on and tonight is my beloved carb meal--I am looking forward to it!

Time to get to work.

Scivation · 04-27-2007, 10:47 AM

Post carb meal, not pumped, just chillin'. This is me at 204lbs.

Scivation · 04-27-2007, 10:47 AM

Today I trained chest and abs. Here is what I did:

Incline Bench
135x15
135x15
185x15 for 4 sets

Flat machine press
4 sets 15 reps

DB flys
35x15
40 x 15 for 4 sets

Machine flys
4 sets 15 reps

Hanging leg raises
4 sets 15 reps

crunch machine
4 sets 15 reps

45 minutes of cardio in AM.

Scivation · 04-27-2007, 10:48 AM

I took the weekend off from the gym to recover and spend time with the family. I did the treadmill for 45 minutes both days. We all went to the zoo and it was the greatest time ever! Check out these pics:

This was awesome and better than any training session I ever had. And just in case any of you fellow meatheads are wondering what I ate while at the zoo to maintain my Cut Diet, I took Tuna packets and almonds.

Monday, it is time to kill those weak shoulders of mine. YEAH BUDDY!

Scivation · 04-27-2007, 10:49 AM

Monday
Shoulders/Traps and Calves. Katie and I went in and tore up some 15 rep sets!

Lateral Raise
4 sets of 15 with 20lb DBs

Front Raise
4 sets of 15 w/ 15lb DBs

Smith Machine Shoulder press
4 sets of 15 with a plate on each side

DB Shoulder Press
4 sets of 15 with 55s

Smith Shrugs
5 sets of 2 plates and a quarter on each side for 15-25 reps

Donkey Calfs
4 sets of 15

Standing Calfs
4 sets of 15

Cardio: 45 mins LI upon waking.

Diet is spot on. Carb meal is tonight--yeah buddy!

Supplements are still Dialene 4, vasoXplode, Xtend and my other Scivation and Primaforce staples.

Scivation · 04-27-2007, 10:50 AM

Tuesday--BACK DAY
Well, this baby got back, and boy did I train the heck out of it!

Dealdlifts
135 x 15
225 x 15 for 4 sets

T-Bar Rows old school with barbell in corner
4 sets of 15

Rows
135 x 15
155 x 15 for 4 sets

Rev. Grip Pulldowns
140 x 15 for 4 sets

Rear Delt raised with DB
4 sets of 15 with 15lbs SLOW

45 min. AM cardio on MT stomach (with Xtend of course, silly)

I was TOAST after deadlifts. My diet has been spot on and I changed up my carb meal a bit. I have been dropping overall calories and increasing veggies for every serving of carbs taken away. This is an experiment, and we will see how it goes.

4C Green Beans

.5 Cup Oats
20g Peanut Butter

4oz Yam
10g Almond Butter

This filled me up nicely and I am good and full this morning. Hmmm, might be something that works for ME, or who knows.

Today I drop 6 almonds from meal 5. So my last 2 meals of the day contain 1 less fat serving then when I started. So far, the results have been very nice.
__________________

Scivation · 04-27-2007, 10:50 AM

Arms and Abs

Tricep Pressdown w/ Rope
4 sets of 15

Tricep Pressdown with v-bar superset with barbell curls
5 sets of 15

Skullkrushers
4 sets of 15

Machine Curls
4 sets of 15

Overhead Extension with ROPE
4 sets of 15

Hammer Curls
4 sets of 15

Hanging leg raise
4 sets of 15

machine crunch
4 sets of 15

Cardio: 45 minutes of LI cardio on treadmill first thing in AM.

Diet is DEAD ON of course.

Scivation · 04-27-2007, 10:51 AM

Leg Day--WOW
High rep legs. Wow.

Leg Extensions
5 sets 15 reps

Leg Press
Pyramid up to 6 plates per side at 15 reps for 3 sets. 8 or so sets total.

Hammer V-Squat
4 sets 15 reps with a 45 + 25 each side

Lunges
4 sets 15 reps OUCH!

Leg Curl
5 sets 15 reps

Smith Machine Squat
3 sets 15 reps MAN THIS HURT

Cardio: 45 minutes in AM

Diet is perfect and did I mention that Katie matches me set for set every workout?

04-27-2007, 10:41 AM	#1
Scivation Team Scivation [Admin] Join Date: Apr 2007 Posts: 2,379	Marc Lobliner's Contest Prep Log I will copy my posts from the old board since we are starting from scratch! These posts took place over the last 2-3 weeks.

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04-27-2007, 10:45 AM	#2
Scivation Team Scivation [Admin] Join Date: Apr 2007 Posts: 2,379	The Video Prep Has Begun I have started! I am now back in the saddle with the Hardcore Showtime Cut Diet--in full effect. So much for living a "normal" life for a while. Derek and I will be dialed in on the week of June 25 for a video shoot. My diet is a bit of an experiment nonetheless, where I will have planned caloric cuts based on what I have done before. I will cut calories after every carb meal. Here is the progression, with each calorie cut coming the day immediately after a carb meal: --Grapefruit from meal 5 --6 almonds from meal 6 --6 almonds from meal 5 --6 almonds from meal 4 --6 almonds from meal 3 --6 almonds from meal 2 --6 almonds from meal 1 --Grapefruit from meal 1 --6 almonds from meal 6 --6 almonds from meal 5 --6 almonds from meal 4 --6 almonds from meal 3 --6 almonds from meal 2 --6 almonds from meal 1 This will have me near starvation for the final weeks, but as we have seen in this thread, I have a hard time LOSING muscle and do well with caloric restriction. I will keep my carb meals decently consistent, and go by feel. Here is my diet: Meal 1 6 oz meat 1 cup broccoli, asparagus or green beans 12 Almonds 6.5oz Grapefruit Meals 2-4 and 6 6 oz meat 1 cup broccoli, asparagus or green beans 12 Almonds Meal 5 6 oz meat 1 cup broccoli, asparagus or green beans 12 Almonds 6.5oz Grapefruit Carb Meal every 18th meal replacing meal 6: 1.5 Cups Green Beans 3/4 Cup Oatmeal 18 Almonds Whole Grapefruit 6 oz yam 2tbsp Almond Butter My training will be 5-6 days per week depending on how I feel. I am at 15 reps now and love it. I will keep it there until I feel a need to change. The pump with 15 reps while taking vasoXplode is SICK.

04-27-2007, 10:46 AM	#3
Scivation Team Scivation [Admin] Join Date: Apr 2007 Posts: 2,379	45 minutes of cardio and arms today. I have been training with 15 reps on everything and am loving it! I never did more than 6-8 reps but now with vasoXplode, 15 reps just FEELS right. The pump is insane. Diet has been spot on and tonight is my beloved carb meal--I am looking forward to it! Time to get to work.

04-27-2007, 10:47 AM	#4
Scivation Team Scivation [Admin] Join Date: Apr 2007 Posts: 2,379	Post carb meal, not pumped, just chillin'. This is me at 204lbs.

04-27-2007, 10:48 AM	#6
Scivation Team Scivation [Admin] Join Date: Apr 2007 Posts: 2,379	I took the weekend off from the gym to recover and spend time with the family. I did the treadmill for 45 minutes both days. We all went to the zoo and it was the greatest time ever! Check out these pics: This was awesome and better than any training session I ever had. And just in case any of you fellow meatheads are wondering what I ate while at the zoo to maintain my Cut Diet, I took Tuna packets and almonds. Monday, it is time to kill those weak shoulders of mine. YEAH BUDDY!

04-27-2007, 10:49 AM	#7
Scivation Team Scivation [Admin] Join Date: Apr 2007 Posts: 2,379	Monday Shoulders/Traps and Calves. Katie and I went in and tore up some 15 rep sets! Lateral Raise 4 sets of 15 with 20lb DBs Front Raise 4 sets of 15 w/ 15lb DBs Smith Machine Shoulder press 4 sets of 15 with a plate on each side DB Shoulder Press 4 sets of 15 with 55s Smith Shrugs 5 sets of 2 plates and a quarter on each side for 15-25 reps Donkey Calfs 4 sets of 15 Standing Calfs 4 sets of 15 Cardio: 45 mins LI upon waking. Diet is spot on. Carb meal is tonight--yeah buddy! Supplements are still Dialene 4, vasoXplode, Xtend and my other Scivation and Primaforce staples.

04-27-2007, 10:50 AM	#8
Scivation Team Scivation [Admin] Join Date: Apr 2007 Posts: 2,379	Tuesday--BACK DAY Well, this baby got back, and boy did I train the heck out of it! Dealdlifts 135 x 15 225 x 15 for 4 sets T-Bar Rows old school with barbell in corner 4 sets of 15 Rows 135 x 15 155 x 15 for 4 sets Rev. Grip Pulldowns 140 x 15 for 4 sets Rear Delt raised with DB 4 sets of 15 with 15lbs SLOW 45 min. AM cardio on MT stomach (with Xtend of course, silly) I was TOAST after deadlifts. My diet has been spot on and I changed up my carb meal a bit. I have been dropping overall calories and increasing veggies for every serving of carbs taken away. This is an experiment, and we will see how it goes. 4C Green Beans .5 Cup Oats 20g Peanut Butter 4oz Yam 10g Almond Butter This filled me up nicely and I am good and full this morning. Hmmm, might be something that works for ME, or who knows. Today I drop 6 almonds from meal 5. So my last 2 meals of the day contain 1 less fat serving then when I started. So far, the results have been very nice. __________________

04-27-2007, 10:51 AM	#10
Scivation Team Scivation [Admin] Join Date: Apr 2007 Posts: 2,379	Leg Day--WOW High rep legs. Wow. Leg Extensions 5 sets 15 reps Leg Press Pyramid up to 6 plates per side at 15 reps for 3 sets. 8 or so sets total. Hammer V-Squat 4 sets 15 reps with a 45 + 25 each side Lunges 4 sets 15 reps OUCH! Leg Curl 5 sets 15 reps Smith Machine Squat 3 sets 15 reps MAN THIS HURT Cardio: 45 minutes in AM Diet is perfect and did I mention that Katie matches me set for set every workout?