Marc Lobliner's Bodybuilding Journey - TriPhase Training Video!

Marc and Derek brought their game faces as they prepared for and shot four intense workouts in two days. Get a detailed rundown of what they did leading into the video right here!

It is done! Earlier this week, Derek and I, with the help of Jim Britain from LiftRite (a HIT SHOW on Bodybuilding.com) tore it up! Derek and I left nothing to chance and got it done hardcore utilizing the SHOWTIME methods in Game Over-The Final Showtime Cut Diet You'll Ever Need. Although I was three weeks out from my first show, "The Heart of Texas" in Plano, Texas, and Derek isn't even doing a show, we brought it! Check out this conditioning!


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Marc Lobliner & Derek Charlebois.

What did we do to SHRED and DRY OUT? Derek and I found the perfect game day food. And although it might sound funny, it actually tasted amazing and refreshing the day of the shoot. Here is a rundown of what we did leading into the video:

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-> 7th Day Out - Carb Load:

    This carb meal (the normal carbohydrate meal you have been doing the past 12-16 weeks) should be planned out so it occurs on the day one week prior to event. No water intake 60 minutes prior to the carb meal or after the carb meal. Get all of your water in 60 minutes before the carb meal. 60 minutes after the carb meal, you can drink four to six ounces of water.


-> 6th Day Out:

  • Salt everything (10-12 shakes of a salt shaker every meal)
  • 99mg potassium every four hours
  • 2.5-3 gallons of water throughout the day
  • Follow meal plan as normal with all fresh foods and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter.


-> 5th Day Out:

  • Salt everything (10-12 shakes of a salt shaker every meal)
  • 99mg potassium every four hours
  • 2.5 gallons of water throughout the day
  • Follow meal plan as normal with all fresh foods and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter.


-> 4th Day Out:

  • Salt everything (10-12 shakes of a salt shaker every meal)
  • 99mg potassium every three hours
  • 2 gallons of water throughout the day
  • All taken together three times per day
      100mg Vitamin B6 - three times per day
      1000mg Dandelion - three times per day
      625 mg Uva Ursi - three times per day
      100mg caffeine - three times per day
  • Follow meal plan as normal with all fresh foods and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter.

    Carb Load - No Water intake 60 minutes prior to the carb meal or 60 minutes after the carb meal.


-> 3rd Day Out:

  • Salt everything UP to 6:00 PM (10-12 shakes of a salt shaker every meal up to 6 PM)
  • 99mg potassium every two - three hours
  • 1.5 gallons of water throughout the day
  • All taken together three-four times per day
      100mg Vitamin B6 - three times per day
      1000mg Dandelion - three times per day
      625 mg Uva Ursi - three times per day
      100mg caffeine - three times per day
  • Follow meal plan as normal with all fresh foods and NO SALT and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter.


-> 2nd Day Out:

  • 99mg potassium every two hours
  • 1-1.5 gallons of water throughout the day
  • All taken together three times per day
      100mg Vitamin B6 - three times per day
      1000mg Dandelion - three times per day
      625 mg Uva Ursi - three times per day
      100mg caffeine - three times per day
  • 0.5 gallons of water throughout the day
  • Follow meal plan as normal with all fresh foods and NO SALT and switch all vegetable servings to asparagus or spinach and all fat servings to avocado or almond butter.


-> Day Before Show:

  • NO SALT AT ALL - all foods are plain, fresh (not frozen or processed) and dry, dull, bland
  • 99mg potassium every two hours
  • 0.5-0.75 gallons of water throughout the day
  • All taken together three-four times per day
      100mg Vitamin B6 - three times per day
      1000mg Dandelion - three times per day
      625 mg Uva Ursi - three times per day
      100mg caffeine - three times per day
  • Night Time Meal: NORMAL CARB MEAL


-> Food To Bring With Day Of Show
(Nibbled On - You Do Not Want To Feel Stuffed Or Bloated)

    This is where we got jiggy with it. We ate salmon and sweet potato for breakfast (until satiated, NOT STUFFED OR BLOATED), and we had about 12 ounces of yam and four ounces of salmon.

    For the shoot, we had baked sweet potato (skin or no skin - it doesn't matter) and poached salmon. We topped it with Splenda and cinnamon and YES! Protein, EFA and perfect game day carbs! We packed a Tupperware full of this mixture and ate it in between shoots and right before the video. It kept us full, hard, dry and satiated. We used about a 3:1 yam to salmon ratio.

    We also had Gatorade in case cramping came on. As you will read later, THANK GOD WE HAD IT!

    Here is the carb meal we ate with NO WATER 60 minutes before or after the carb meal:

    MUST BE eaten in this order and make it LAST 60-75 minutes... TAKE YOUR TIME!!!!!!

    1. 12 oz asparagus = 15g carbs
    2. 13 oz grapefruit = 30g carbs
    3. 1/2 cup oatmeal (measured dry then add water and microwave) = 30g carbs
      1tbsp macadamia nut oil = 15g fat
    4. 16 oz yam or sweet potato = 120g carbs
      1tbsp macadamia nut oil = 15g fat
    5. Carbs - 195g = 780 cals Fat - 30g = 270


-> Game Time

    This was much harder that any contest. We had to film four intense (as you will see in the video) workouts in two days. We were DRY (no water) and it was rough-SIX HOURS of filming and lifting hard for two straight days! We got it done, other than these little issues...

    Cramps!

      Most people following this diet showtime week do not experience cramping, but due to our INTENSE training, this was a possibility. If you watch closely, you will notice Derek isn't always there in the chest and shoulder workout. The reason? We did back earlier in the day and took an hour break before filming chest and shoulders. We KILLED back.

      While doing dips, on the descent, Derek's back and lats locked up! He then chugged Gatorade and it got better, but we were better off waiting until the next day for legs for Derek to come back and really kill it. Luckily, Jim and I took over and it is still unreal and INTENSE!


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Marc Lobliner & Derek Charlebois.

      The next day, during squats, I felt my abs lock up! I sipped maybe 4 ounces of Gatorade and it subsided. We did not go heavy on these, so I did all of my sets. If 225 looks hard on squats for me, this is why. Ab cramps HURT!

      Other than that, we made it and did 12 hours of hardcore training in two days!


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Marc Lobliner & Derek Charlebois.


-> Keep An Eye Open!

    The video, TriPhase Training, will be out soon! Keep a lookout on the Supersite of Bodybuilding.com and also look for Jim's LiftRite program and you will see what will soon become a training video classic!

    As for me, I have the Heart of Texas in two weeks and am READY TO BRING IT! I will leave you all with some pictures of Derek and I. I will update my training in the next installment, but here is another rundown of my planned shows as I begin my journey to the pros!

    • September 15: Heart of Texas-Plano, Texas
    • September 22: Mountaineer-Boone, NC (National Qualifier)
    • October 20: Carolina Clash-Kannapolis, NC (National Qualifier)
    • November 3: Elite Classic-Greensboro, NC (National Qualifier)
    • November 10: Kentucky Muscle-Louisville, KY (National Qualifier)

    Oh yeah, we also sipped copious amounts of Xtend during this video and got our pump on with Vasocharge-the Scivation Workout Nutrition Stack. YEAH BUDDY!


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Marc Lobliner & Derek Charlebois.