Doing It Backwards & Bucking The Trend - My First Natural Bodybuilding Competition.

I cannot think of one competitive bodybuilder who is a supplement company owner and started bodybuilding after... Read on here as I describe my prep for natural competition.

Lee Labrada and Lee Haney did it. So did Dorian Yates and Rich Gaspari. They were great bodybuilders and then parlayed that success into "cash after competing" by starting a company in the industry most-closely associated with bodybuilding, Nutritional Supplements.

They obviously started competing out of drive and passion and then started their businesses as a way to stay around the industry they love so dearly. But off the top of my head, I cannot think of one competitive bodybuilder who is a supplement company owner and started bodybuilding after being in the industry for over eight years and also running a company after starting it over three years ago. Well, on October 21, 2006 in Kannapolis, NC, the trend was officially bucked.

I stepped onstage for the first time ever and took home the first-place trophy in the Men's Open Light Heavyweight division.

I made it a point to use only SciVation and PrimaForce supplements other than a multivitamin, fish oil and MRM H2O Lean the final week. It is about time a company owner put their own company's supplements, diet and training theories to the test. And put it to the test I did.

Game Over Book

The original reason I did this was to show that anyone can step onstage and compete with proper diet, training and adherence to our Cut Diet principles.

I have an eight month old daughter, a job that requires 15+ hours per day, travel often, have a wife and very little extra time. On top of that, I just moved cross county four weeks ago! But through planning and dedication, I didn't slip up once!

To stay on track, I kept online logs and updated my pictures as time went on. I updated so consistently that I had no choice but to succeed! I kept my training and diet log on Bodybuilding.com and as a natural, there was no margin for error. I proved this at the Olympia, where I was as anal-retentive as one can get.

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 Marc Lobliner's Contest Prep Thread. Marc Lobliner's Contest Prep Thread.
"I plan on training Cut Diet style with modifications to my own personal style, such as the use of deadlifts on back day. I will post my exact diet, training and supplementation as frequently as I can with update pictures as often as possible with my demanding schedule. Yes, Cut Diet all the way!"
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"You are a machine," Derek Charlebois told me. "When we went out to eat at IHOP or anywhere else, you'd take your Tupperware of Chicken and Avocado EVERYTIME. I have never seen anything like it for a whole week straight!"

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The man to credit my diet and training system to is Chuck Rudolph, author of Game Over-The Final Showtime Cut Diet You'll Ever Need. Together with Derek, he worked with me to help me achieve the greatest shape of my life while holding more muscle that I ever thought possible.

"You have great genetics, no doubt, and we were able to drop fat and from what I can see, ADD muscle," Chuck told me. And add muscle I did. Stepping onstage at 181 pounds, I was noticeably more muscular than when I started.

Marc Marc Marc
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Marc Lobliner.

"It is all about responding to what the athlete needs," says Chuck. "I played with some things in your diet that could never be written down or planned, such as adding grapefruit into your carb meal as well as switching to Peanut Butter and different fat sources at strategic times to gauge response. While the above diet provides a plan to get shredded, this attention to detail is something I have to do personally with the client."

Chuck had me follow the training program almost exactly as it was outlined in the above diet. Chuck adds, "At six weeks out, you followed the book exactly without any deviation. At two weeks out, we added in HIIT cardio at 30 minutes with 30 second sprints, one minute recovery, and a five minute warm up and cool down.

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This was done ONLY the last two weeks to make sure the stubborn fat around your waste and glutes went away. We try not to do HIIT on the same day as weights, so we did the Game Over training program Monday through Friday and then did HIIT on Saturday and Sunday. You then did cardio preworkout for 45 minutes and trained first thing in the morning."

Marc Marc
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Marc Lobliner.

For morning training, I'd wake up at 4am, take our new SciVation Fat Burner prototype (coming soon) or PrimaForce Thermal Rage that got me going and then hopped on the treadmill for 45 minutes. During cardio, I would sip on 10 scoops of Xtend mixed with one scoop of Substance WPI, 10 grams of Glutaform and five grams of Creaform mixed in one gallon of water.

Rage Xtend WPI Glutaform Creaform

This is it. I would then continue drinking my Workout Nutrition during weights and finish it at the end of the workout. Then, I'd go to the office and eat meal one.


Diet: 12 Weeks Out:

    Here is the diet that I started with at 12 weeks out:

    Meal 1

    • 6 egg whites
    • 1 whole egg
    • 2 oz grilled chicken
    • 1/2 cup Broccoli
    • 12 almonds
    • 8 oz PEELED ruby red grapefruit - Splenda packets can be used to sweeten if desired

    • 42g protein, 15g fat, 20g carbs

    Meal 2

    • 6 oz Chicken
    • 1.5 cup steamed green beans
    • 3 oz Avocado or 18 Almonds

    • 42g protein, 15g fat, 15g carbs

    Meal 3

    • 6 oz Chicken
    • 1 cups steamed green beans
    • 2 oz Avocado or 12 Almonds

    • 42g protein, 10g fat, 10g carbs

    Meal 4

    • 6 oz Chicken
    • 1 cups steamed Broccoli or asparagus or green beans
    • 2 oz Avocado or 12 Almonds

    • 42g protein, 10g fat, 10g carbs

    Meal 5

    • 6 oz Chicken
    • 1 cups steamed Broccoli or asparagus or green beans
    • 2 oz Avocado or 12 Almonds

    • 42g protein, 10g fat, 10g carbs

    Meal 6

    • 6 oz Chicken
    • 1/2 cups steamed Broccoli or asparagus or green beans
    • 4 tsp Almond Butter

    • 42g protein, 10g fat, 5g carbs

    Protein - 272g = 1088 Cals
    Carbs (not including Carb night) - 70g = 280 Cals
    Fat - 70g = 630 Cals

    Total Cals - 1988 Cals NON-carb night
    Total Cals - 2503 - Carb nights

    18th Meal: Carb Meal:

      Every 18th meal is carb meal. LAST MEAL and it replaces Meal 6. MUST BE eaten in this order

      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
        2 tbsp raisins = 15g carbs
        4-6 packets Splenda for sweetening
        18 Almonds = 15g fat
      3. 9 oz yam or sweet potato = 60g carbs
        4 tsp Almond butter or 12 almonds = 10g fat
        4-6 packets Splenda for sweetening

      Carbs = 135g = 540 Cals
      Fat = 25g = 225Cals


Diet: Two Weeks Out:

    Here is what it was two weeks out:

    Meal 1

    • 6 egg whites
    • 1 whole egg
    • 1 oz grilled chicken
    • 6 almonds

    • 35g protein, 10g fat

    Meal 2

    • 5 oz Chicken
    • 1 cup steamed green beans
    • 2 oz Avocado or 12 Almonds

    • 35g protein, 10g fat, 10g carbs

    Meal 3

    • 5 oz Chicken
    • 1/2 cup steamed green beans
    • 2 oz Avocado or 12 Almonds

    • 35g protein, 10g fat, 5g carbs

    Meal 4

    • 5 oz Chicken
    • 1/2 cup steamed Broccoli or asparagus or green beans
    • 2 oz Avocado or 12 Almonds

    • 35g protein, 10g fat, 5g carbs

    Meal 5

    • 5 oz Chicken
    • 1/2 cup steamed Broccoli or asparagus or green beans
    • 1 oz Avocado or 6 Almonds

    • 35g protein, 5g fat, 5g carbs

    Meal 6

    • 5 oz Chicken
    • 1 oz avocado or 6 almonds

    • 35g protein, 5g fat

    Protein - 232g = 928 Cals
    Carbs (not including Carb night) - 35g = 140 Cals
    Fat - 50g = 450 Cals

    Total Cals - 1518 Cals NON-carb night
    Total Cals - 1973 - Carb nights

    18th Meal: Carb Meal:

      Every 18th meal is carb meal. LAST MEAL and it replaces Meal 6. MUST BE eaten in this order:

      1. 1 cup fresh cut green beans in water = 10g carbs

      2. 14-16 oz grapefruit = 30g carbs

      3. 3/4 cup oatmeal (measured dry then add water and microwave) 45g carbs
        4-6 packets Splenda for sweetening
        12 Almonds = 10g fat

      4. 4.5 oz yam or sweet potato = 30g carbs
        4 tsp Almond butter or 12 almonds = 10g fat
        4-6 packets Splenda for sweetening

      Carbs = 115g = 460 Cals
      Fat = 20g = 180Cals

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Marc's Winning Contest Posing Video!


What the Hell, Am I Crazy???

It turns out that there is another show in two weeks, The Elite Muscle Classic in Greensboro, NC. It is a National Qualifier. I was told backstage that if I dropped 5-10 more pounds and came in harder and as a middleweight, I'd have a shot. Well, I'm on my way! Stay tuned for more details about what I am doing to prep for this show!

Here is what we are doing to DIAL IT IN and lose 10 pounds in two weeks!


Diet:

    Workout Nutrition Shake = 1 scoop Substance WPI During with 10 scoops Xtend.
    Workout Nutrition for HIIT and extra HIIT session = 1 scoop Primal EAA During with 8 scoops Xtend + 10g Glutaform.

    Meal 1

    • 6 egg whites
    • 1 whole egg
    • 1 oz grilled chicken
    • 2 tsp almond butter
    • 10g Glutaform

    • 35g protein, 10g fat

    Meal 2

    • 5 oz Chicken or tilapia
    • 1 cup steamed Broccoli or spinach
    • 1 oz Avocado or 2 tsp almond butter

    • 35g protein, 5g fat, 10g carbs

    Meal 3

    • 5 oz Chicken or tilapia
    • 1/2 cup steamed Broccoli or spinach
    • 1 oz Avocado or 2 tsp almond butter
    • 10g Glutaform

    • 35g protein, 5g fat, 5g carbs

    Meal 4

    • 5 oz Chicken or tilapia
    • 1/2 cup steamed Broccoli or spinach
    • 1 oz Avocado or 2 tsp almond butter

    • 35g protein, 5g fat, 5g carbs

    Meal 5

    • 5 oz Chicken or tilapia
    • 1/2 cup steamed Broccoli or spinach
    • 1 oz Avocado or 2 tsp almond butter

    • 35g protein, 5g fat, 5g carbs

    Meal 6

    • 5 oz Chicken or tilapia
    • 1 oz avocado or 6 almonds
    • 10g Glutaform

    • 35g protein, 5g fat

    Xtreme Formulations Ultra Peptide:

    • 1.5 scoops right as you lay down to sleep

    Protein - 232g = 928 Cals
    Carbs (not including Carb night) - 35g = 140 Cals
    Fat - 35g = 315 Cals

    Total Cals - 1383 Cals NON-carb night
    Total Cals - 1778 - Carb nights

    18th Meal: Carb Meal:

      Every 18th meal is carb meal. LAST MEAL and it replaces Meal 6. MUST BE eaten in this order.

      1. 1 cup GREEN BEANS = 10g carbs

      2. 1/2 cup oatmeal (measured dry then add water and microwave) 30g carbs
        2-3 packets Splenda for sweetening
        4 TSP ALMOND BUTTER = 10g fat

      3. 8 oz yam or sweet potato = 60g carbs
        8 Scoops Xtend in 4-6 ounces water
        4 TSP ALMOND BUTTER = 10g fat

      Carbs = 100g = 400 Cals
      Fat = 20g = 180 Cals


Training:

    Training will be 8-10 reps WITH drop sets.

    Monday:

    Tuesday:

    • AM) 45 minutes LI Cardio, Quads/Hams and calves
    • PM) LI Cardio

    Wednesday:

    • AM) 45 minutes LI Cardio, Shoulders (LOTS OF THEM!), Traps, Abs
    • PM) HIIT (5 min warm-up, 20 min HIIT, 5 min cool down)

    Thursday:

    • AM) HIIT (5 min warm-up, 30 min HIIT, 5 min cool down)
    • PM) 45 minutes LI Cardio

    Friday:

    • AM) 45 minutes LI Cardio, Chest and Bicep
    • PM) 45 minutes LI Cardio

    Saturday:

    • AM) HIIT (5 min warm-up, 30 min HIIT, 5 min cool down)
    • PM) 45 minutes LI Cardio

    Sunday:

    • OFF, maybe some LIGHT cardio for recovery

    As you can see, I am going to make sure I get to the condition I need to be in!


Supplements:

    I took most of what Scivation and PrimaForce have to offer, but here is what I feel were the most essential supplements in my program in order:

    1. The Backbone Stack - PrimaForce Substance WPI and Scivation Xtend for Workout Nutrition.
    2. The Gitcha' Big, Gitcha' Hard Stack - Scivation Fenotest and Anagen - Taken together three times per day.
    3. PrimaForce Thermal Rage - Taken Preworkout at 4am and at 2pm.


But Wait, There's More!

I have decided to do the NC State Championships on April 14, 2007 in North Carolina. Chuck has big plans for this show. Here is what we will focus on:

  1. Bring up shoulders.
  2. Bring up traps.
  3. Add THICKNESS to back.
  4. Stay lean the whole time.
  5. Come in with striated glutes.

I will be providing a weekly update so you can all follow the working man's quest for bodybuilding success. See you along the way!

Marc Marc
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See You Along The Way!

About The Author

    Marc Lobliner is the President of Scivation, Inc. He is a Certified Personal Trainer with over 8 years of experience in the Health and Fitness Industry--including over 4 years with Weider Publications. He can be reached at mlobliner@scivation.com. Please visit www.scivation.com and www.primaforce.com.