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

Last update had me at 190 and leaner than before. Well, now I am 188 and leaner than that! Here is my latest workout nutrition and training at 12 weeks out. Check it out!

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.

Marc Marc Marc
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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.

Marc Marc
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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.

Marc Marc
Click Image To Enlarge.
Marc Lobliner.


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

Monday - Chest:

Tuesday - Legs:

Wednesday - Back:

Friday - Arms:

Saturday - Shoulders:

Cardio:

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    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...

Marc Marc Marc
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!