Mark Lobliner's Bodybuilding Journey - Contest Prep, Part 1.

I am the first to admit that looking at pictures of my first show; I wasn't where I wanted to be. Here is my latest contest prep for a National Qualifier. Get comprehensive details about diet, supplementation, & training...


Part 1:
Dialing It In For The National Qualifier

Game Over

Chuck, Derek and I just finished revising volume 2 of Game Over — The Final Showtime Cut Diet You'll Ever Need. We did this at the perfect time because I am FOLLOWING MY OWN BOOK!

But the tweaks we were able to make when combining my real-world feedback with all of the other feedback we have received was phenomenal.

I am the first to admit that looking at pictures of my first show, I wasn't where I wanted to be. Chuck and I only prepped for this show for 11 weeks and I was fatter than usual when I started because of the birth of my daughter and the death of my father. Well, this next show, I am 13 weeks into the diet and the last 2 weeks have been HELL. We went on an all out mission to dial in my physique and here are some changes we made based on the first show:

  • Keep water higher and use a more gradual deplete.

  • Add HIIT to burn the last bit of stubborn fat.

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  • Train up until the Thursday before the show.

  • Stay away from lactose! Well, most people can eat lactose, but I showed my true meathead colors by forgetting that I am severely lactose intolerant. This caused some sickness and caused me to meet up with my porcelain princess during the last show. This time, we will stick to a clean carb-up that I will outline below.

Marc Marc
Click Image To Enlarge.
Marc Lobliner.

  • Start carbing earlier and more frequently since we cut out the carb loads the last 2 weeks to really try to make the most of these last weeks. Rather than one big meal Friday, I will start munching on sweet potato and almond butter on the way home from weigh in (I need to make weight) and then proceed to eat my carb meal. Without cheesecake, I need to keep the sweet potato and almond butter on tap!

  • The day of the show, nibble on a mixture of sweet potato, boiled chicken and almond butter since I digest this easily.

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Getting Shredded!


2 Weeks Out

    Going into this show, I drastically cut out all carb meals for the final 2 weeks to really lower calories and burn as much body fat as possible. Here is what I ate:

Primal EAA Xtend Glutaform

    Meal 1

    • 6 egg whites
    • 1 whole egg
    • 1 oz grilled chicken
    • 10g glutaform
    • 35g protein, 5g fat

    Meal 2

    • 5 oz chicken or tilapia
    • 1/2 cup steamed spinach
    • 1 oz avocado
    • 35g protein, 5g fat, 5g carbs

    Meal 3

    • 5 oz chicken or tilapia
    • 1/2 cup steamed spinach
    • 10g glutaform
    • 1 oz avocado
    • 35g protein, 5g fat, 5g carbs

    Meal 4

    • 5 oz chicken or tilapia
    • 1/2 cup steamed spinach
    • 1 oz avocado
    • 35g protein, 5g fat, 5g carbs

    Meal 5

    • 5 oz chicken or tilapia
    • 1/2 cup steamed spinach
    • 1 oz avocado
    • 35g protein, 5g fat, 5g carbs

    Meal 6

    • 5 oz chicken or tilapia
    • 1 oz avocado
    • 10g glutaform
    • 35g protein, 5g fat

    Protein - 232g = 928 Cals
    Carbs (not including carb night) - 20g = 80 Cals
    Fat - 30g = 270 Cals

    Total Cals - 1270 Cals


My Final Week

This is exactly what will be done:

Saturday:

    AM:

    • Normal Back and Tricep Workout (3-4 sets each muscle group, 8-12 reps)
    • 45 minutes Low Intensity (LI) Cardio Preworkout

    PM:

    • HIIT (Treadmill: 5 minute warm-up, 30 minutes HIIT, 5 minutes cool down)


Sunday:


Monday:


Tuesday:


Wednesday:


Thursday:

    AM:

      Posing

      NO SALT AT ALL - all foods are plain, fresh (not frozen or processed) and dry, dull, bland
      99mg potassium every two hours
      1 gallon of water throughout the day
      3 H2O Lean 4x 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.


Friday:

    NO SALT AT ALL - all foods are plain, fresh (not frozen or processed) and dry, dull, bland
    99mg potassium every two hours
    0.75 gallons water - sipped on especially if weight needs to be made.
    3 H2O Lean 4x 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.

    Night Time Meal AFTER WEIGH IN:

      Addition: Since I have not had carbs for well over a week, we will start carbing up on the way home from the weigh in with baked sweet potato and almond butter.

      Please NOTE: The final meal (split into two servings) will be started early and cut in half to be consumed over a 4-4.5 hr period. After dieting so hard for so long, this is too much food for me at one time and the "nibbling" effect has indicated better results.

      The last meal (INSTEAD OF NORMAL CARB LOAD) is the following:

      Split Into 2-3 Servings!

      • Six to ten oz boiled Chicken and/or Tilapia - no salt, no seasoning, no marinade.
      • One to two cups steamed spinach - NO SALT
      • 12-15 oz sweet potato
      • Two tbsp almond butter
      • Six oz Red Wine (if applicable)

      1.5 Hrs AFTER this meal - More sweet potato and almond butter with NO protein to avoid insulin spike.

Marc Marc
Click Image To Enlarge.
Marc Lobliner.


Day Of The Show:

    Early Breakfast Day of Show:

      To Be Nibbled On To Avoid Bloat Feeling:

      • 1 whole egg
      • 2 oz steak
      • 1/2 cup oatmeal
      • Two tbsp honey

    45 Mins Later:

      Start nibbling mixture of boiled chicken, sweet potato and almond butter mixed in a ratio about six ounces chicken, 12-15 ounce yam and twp tbsp almond butter. The goal is to keep my muscles full but not get the bloat feeling. I will keep any water intake 25-30 minutes away from nibblings.

      99mg potassium every three hrs
      Water as needed throughout the day
      3 H2O Lean 3-4x per day or as needed

    Food To Bring With Day Of Show:

      Nibbled on - You do not want to feel stuffed or bloated. Eat every hour minimum:

      • Baked sweet potatoes
      • Lean protein (boiled chicken)
      • Almond butter
      • Snickers candy bar - eat 30-45 minutes prior to getting on stage
      • 3 H2O Lean 3-4x per day


What Is Next For Marc?

I have a photo shoot with Lisa Brewer (www.lisabrewerphoto.com) the Thursday after my show for photos we can use for Scivation ads and marketing materials. The day after that, I will start prep for the April 14, 2007 NC State Championships. I am not wasting any time.

Marc Marc Marc
Click Image To Enlarge.
Marc Lobliner.

In my next article, I will detail how I will rebound off of my long diet and get up to a caloric and macronutrient level that will allow me to both stay lean and gain lean mass while bringing up my weak points with the help of Scivation Director of Research and Development, Chuck Rudolph, MEd, RD.

Until next time, GAME OVER!