Marc Lobliner's Bodybuilding Journey - Contest Prep:
Lean Mass And Low Fat.

By: Marc Lobliner

Last update had me at 190 and leaner than before. Well, now I am 188 and leaner than that! The diet I am on is doing very well for me. We made a decent calorie cut in my diet and training is sticking with the Cut Diet plan.

Click Image To Enlarge.
Marc Lobliner.

My wife is still undergoing amazing changes and both of us are getting stronger in the gym. I am ecstatic that we are training together!

Diet

Without Further Ado, Here Is The New Diet:

Workout Nutrition = 2 scoops Substance WPI with 10 scoops Xtend in 20-24 oz cold water

Meal 1

• 6 egg whites
• 1 whole egg
• 1 oz grilled chicken
• 2/3 cup steamed spinach
• 2 tsp peanut butter or 6 almonds
• 6.5 oz PEELED ruby red grapefruit - Splenda packets can be used to sweeten if desired

35g protein, 10g fat, 20g carbs

Meal 2

• 2 scoop SUBSTANCE Protein Powder + 10g Glutaform
• 4 tsp peanut butter or 12 almonds
• 1/2 cup steamed Broccoli or asparagus or green beans or 2/3 cup spinach

44g protein, 10g fat, 5g carbs

Meal 3

• 5 oz Chicken or halibut or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
• 1/2 cup steamed asparagus or green beans or 2/3 cup spinach
• 4 tsp peanut butter or 12 almonds

35g protein, 10g fat, 5g carbs

Meal 4

• 5 oz Chicken or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) or LEAN turkey breast
• 1 cup steamed Broccoli or asparagus or green beans or 1.33 cup spinach
• 4 tsp peanut butter or 12 almonds or 2 oz avocado

35g protein, 10g fat, 10g carbs

Meal 5

• 2 scoop SUBSTANCE Protein Powder + 10g Glutaform
• 4 tsp peanut butter or 12 almonds
• 1/2 cup steamed asparagus or green beans or 2/3 cup spinach

44g protein, 10g fat, 5g carbs

Meal 6

• 6 egg whites
• 3 oz Chicken or halibut/tilapia or Sirloin fillet
• 1.33 cup steamed spinach
• 1 oz avocado + 1/4 salsa

42g protein, 5g fat, 10g carbs

Protein - 277g = 1108 Cals
Carbs (not including Carb night) - 55g = 220 Cals
Fat - 55g = 495 Cals

Total Cals - 1823 Cals NON-carb night
Total Cals - 2515 - Carb nights

18th Meal:

Every 18th meal is carb meal. LAST MEAL and it replaces Meal 6. MUST BE eaten in this order and make it LAST 60-75 minutes... TAKE YOUR TIME!!!!!!

1. 1.5 cup fresh cut green beans in water = 15g carbs
2. 3/4 cup oatmeal (measured dry then add water and microwave) = 45g carbs
   13 oz PEELED ruby red grapefruit - Splenda packets can be used to sweeten if desired = 30g carbs
   4-6 packets Splenda for sweetening
   18 almonds = 15g fat
3. 12 oz yam or sweet potato = 90g carbs
   4 tsp peanut butter or almond butter = 10g fat
   4-6 packets Splenda for sweetening

Carbs = 180g = 720 Cals
Fat = 25g = 225 Cals

I am still not hungry. Next week, we will start training with lower reps in the 6-10 range. This is going to be great because I despise high reps. I like grunting out the low reps and so does Katie. But with my diet, everything is there for a reason, including the training. We are working out with the diet as the driving force behind what method we use.

We have not cheated on the diet either. There is nothing like having a supportive spouse at home helping you stay on a diet by eating essentially the same food types you are eating. This makes deciding where to dine out or even what to make at home much simpler.

Click Image To Enlarge.
Marc Lobliner.

Training

Here is what next weeks training will look like:

Weeks 5-8: Growth/Strength

During the Growth/Strength weeks, our rep ranges are six to ten and five to six sets for all upper body and lower body work. The goal is to adjust the weight (increase the load as the volume decreases) to get six to ten reps on every exercise. Rest 60-90 seconds between sets.

Week 1

The rep range will be ten reps for five sets.

Week 2

The goal is to increase the weight, but you must get eight reps for five sets.

Week 3

The goal is to increase the weight, but you must get six reps for five sets.

Week 4

The goal is to increase the weight and to increase the sets, but you must get eight reps for six sets.

Click Image To Enlarge.
Marc Lobliner.

Weeks 5-8 - Growth/Strength
6-10 Reps 5-6 Sets

Monday - Chest:

Exercise to be performed in order

1. Incline Barbell Press - 5-6 sets 6-10 reps
2. Flat Barbell Press - 5-6 sets 6-10 reps
3. Peck Deck - 3-4 sets 8-10 reps - smooth and controlled motion
4. Push Ups - to failure
5. V-ups - 3-4 sets 30-45 seconds
6. Leg raises - 3-4 sets 30-45 seconds

Click Here For A Printable Log Of Monday.

Tuesday - Legs:

Exercise to be performed in order

1. Squats - 5-6 sets 6-10 reps
2. Straight Leg Dead Lift - 5-6 sets 6-10 reps
3. Leg curl - 3-4 sets 8-10 reps
4. Stationary Barbell Lunges 5-6 sets 6-10 reps
5. Leg extension - 3-4 sets 8-10 reps
6. Standing Calf Raises - 3-4 sets 8-12 reps
7. Seated Calf Raises - 3-4 sets 8-12 reps

Click Here For A Printable Log Of Tuesday.

Wednesday - Back:

Exercise to be performed in order

1. High Row Wide Grip - 5-6 sets 6-10 reps
2. Close grip low row - 5-6 sets 6-10 reps
3. Wide Grip Pull downs - 5-6 sets 6-10 reps
4. Dumbbell Pullovers - 3-4 sets 8-10 reps
5. Barbell Shrugs - 5-6 sets 6-10 reps
6. Hyperextensions - 3 sets 8-10 reps - smooth and controlled motion

Click Here For A Printable Log Of Wednesday.

Friday - Arms:

Exercise to be performed in order

1. Standing Dumbbell curls - 5-6 sets 6-10 reps
2. Single arm Dumb bell Preacher Curls - 5-6 sets 6-10 reps
3. Concentration Curls - 3 sets 8-10 reps
4. Close grip press - 5-6 sets 6-10 reps
5. V-bar press down - 5-6 sets 6-10 reps
6. Single arm over the head extension - 3 sets 8-10 reps
7. Toe touches - 3-4 30-45 seconds
8. Roman Chair Knee ups - 3-4 sets 30-45 seconds

Click Here For A Printable Log Of Friday.

Saturday - Shoulders:

Exercise to be performed in order

1. Dumbbell Military Press NO BACK SUPPORT (shown with back support) - 5-6 sets 6-10 reps
2. Seat Front Dumbbell Raise NO BACK SUPPORT (shown standing) - 5-6 sets 6-10 reps
3. Standing Side Lateral Raise - 5-6 sets 6-10 reps
4. Rear Deltoid Machine or Bent Over Rear Delt Fly - 5-6 sets 6-10 reps - smooth and controlled motions
5. Standing Calf Raises - 3-4 sets 8-12 reps
6. Seated Calf Raises - 3-4 sets 8-12 reps

Click Here For A Printable Log Of Saturday.

Cardio:

Perform 45 minutes of cardio before weights with heart rate 130-150.

RELATED PRODUCT

Omron Presents: Heart Rate Monitor HR100 Knowing your heart rate is important because if you are working out too hard, your activity can become counter productive and strain muscles. [ Click here to learn more. ]

I actually perform cardio upon waking, then eat breakfast, then go to the gym.

Morning Schedule:

My morning schedule now looks like this:

• 4am-5:30am: Work and answer emails
• 5:30am-6:15am: Cardio
• 6:15am-8am: Eat Breakfast, work
• 8am-10am: Train, shower, drive to the office
• 10am-7pm: Office time
• 7pm-10pm: Drive home, eat, work some more, baby time if still awake, wife time
• 10:30pm: Lights out

Supplements

Dialene 4 is still amazing. I love it and feel it is helping me gain lean mass and lose fat. As for my workout nutrition, Refreshing Lemonade Xtend and Grape Splash Substance WPI taste awesome together!

In Closing...

Click Image To Enlarge.
Marc Lobliner.

This Saturday marks the 12-week out point. It is time to dial it in even more and get ready! See you next time!

mlobliner@scivation.com

Recommend this article to a friend by e-mail here!

Back To Marc Lobliner's Main Page

Back To The Articles Main Page.

Related Articles
Contest Prep: BigStew's 20 Weeks To The 2009 BLNPA New England Natural (Part 7).
Hardcore Precontest Training Journal
Contest Prep: BigStew's 20 Weeks To The 2009 BLNPA New England Natural (Part 3).

Labrada Pro V60 Labrada Pro V60 has 60g protein per serving! Multi-Purpose blend Learn More!